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Post by John Shifflett on Jan 18, 2013 21:03:30 GMT -5
Great comeback! Keep up the good work. Happy belated birthday!
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Post by "ronnybench" on Jan 20, 2013 3:03:02 GMT -5
Thanks John!
Jan 18, 2013
Squats:
10xbar
10x135
4x5x225
Shrugs
10x135
10x225
5x315
5x405
3x495
Cardio
16 minutes
Much better this workout. I did not want to die after this work out. I must need to raise the weight next squat day.
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Post by "ronnybench" on Jan 21, 2013 22:27:34 GMT -5
Jan 21, 2013
Decline Bench press:
20xbar
10x135
5x225
5x275
5x315
3x365
8x315 hit the rack on the 8th one and had to rack it
3x5x315
one arm rows
3x5x80 bilateral
17 minutes cardio
Getting better every workout. It really helps to work out with someone. Many thanks to Sid and Brian
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Post by "ronnybench" on Jan 24, 2013 22:50:29 GMT -5
Jan. 24, 2013
After seeing what Dave Doan is doing I am pushing even harder to regain the place I held before the surgery
Flat Bench
20 x bar
10 x 135
5 x 225
5 x 275
4 x 315
365 missed, maybe next week
325
4x5x225
5 x 275
3x3x315
18 minutes cardio
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Post by "ronnybench" on Jan 30, 2013 22:06:00 GMT -5
Jan 30, 2013
Decline Bench press:
20xbar
10x135
10x225
5x275
5x315
4x365
4x5x335
20 minutes cardio
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Post by "ronnybench" on Feb 3, 2013 16:29:23 GMT -5
Feb.. 3, 2013
Super Bowl Sunday. Yo Ravens represent!
Flat Bench
20 x bar
10 x 135
5 x 225
5 x 275
5 x 315
4x5x265
all alone today because I missed yesterday. So no lift offs or spots.
20 minutes cardio
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Post by "ronnybench" on Feb 6, 2013 21:46:00 GMT -5
Feb 6, 2013
Squats:
10xbar
5x135
4x5x225
set the bar at about mid shin on the power rack so we had to pull these to get them in place to shrug.
Shrugs
10x135
10x225
5x315
405 held for 10 seconds
Cardio
22 minutes
Glad I did not wimp out and call tonight off. I am really feeling old "physically" since the surgery. I need a little pointed hat for my pity party.
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Post by "ronnybench" on Feb 9, 2013 16:49:29 GMT -5
Sat. Feb.9 2013
Decline Bench Press
20xbar
10x135
10x225
5x275
5x315
5x365
3x5x320
10x320
one arm rows
3x5x80 bilateral
22 minutes cardio
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Post by "ronnybench" on Feb 12, 2013 22:08:26 GMT -5
Feb.. 12, 2013
Flat Bench
20 x bar
15 x 135
5 x 225
5 x 275
5 x 315
3x335
355
365
4x5x275
no cardio tonight
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Post by "ronnybench" on Feb 16, 2013 15:03:41 GMT -5
Feb 16, 2013
Squats:
2x10xbar
2x10x95
10x135
10x185
5x225
4x275
set the bar at about mid shin on the power rack so we had to pull these to get them in place to shrug.
Shrugs
10x135
10x225
10x315
10x405
10x500
625 could not lock my legs out
Cardio
bagged it and went to Calif. tortilla
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Post by "ronnybench" on Feb 19, 2013 21:57:43 GMT -5
yues Feb. 19 2013
Decline Bench Press
20xbar
10x135
10x225
10x275
10x315
5x335
4x365
3x385
405
4x5x340
no cardio
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Post by "ronnybench" on Feb 23, 2013 21:05:57 GMT -5
Feb.. 12, 2013
Flat Bench
20 x bar
10 x 135
5 x 225
5 x 275
5 x 315
5x335
355
375
395 needed help
4x5x285
no cardio
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Post by "ronnybench" on Feb 27, 2013 6:53:53 GMT -5
Feb 26, 2013
Squats:
10xbar
10x135
5x225
5x275
3x315
Dead lift Pulled off the floor
225
315
405
455
500
These made me feel good
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Post by "ronnybench" on Mar 2, 2013 15:45:58 GMT -5
Sat. March 2, 2013
Decline Bench Press
20xbar
15x135
10x225
10x275
10x315
4x5x365
no cardio
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Post by "ronnybench" on Mar 5, 2013 20:59:21 GMT -5
March 5, 2013
Flat Bench
20 x bar
10 x 135
5 x 225
5 x 275
5 x 315
5x335
2x355
375
395 needed help
5x315
3x3x315
no cardio
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