The old fat guy work out!

[John Shifflett]

Excellent Ronny Bench keep it rolling!

["ronnybench"]

Tuesday March 18, 2014

5 minutes on the eliptical

Flat Bench
10xbar
10x135
5x225
5x275 added wrist wraps
5x315 added belt
345
365
385 right arm did not quite make it to lockout
390 touch and go locked out

dropped to 345 goal was 5 total reps

2x1x345
1x2x345
345

seated rows
10x100
10x120
10xstack + 40lbs

["ronnybench"]

Tuesday March 25, 2014

5 minutes on the eliptical

Concentrated on holding at top then pausing everything tonight. This took a bit off the top at the higher weights. This was my last heavy work out before the contest. I will just do openers next week.

My left shoulder was really bothering me all week. It does not effect my physical strenghth but it has effected my mental focus.

It wasn't a bad night but I feel it should have been better.

Flat Bench
10xbar
5x135
5x225
3x275 added wrist wraps
2x315 added belt
335
355
375 needed a little help
375 stayed on the bench after last lift and tried again with touch and go, it buried me.
395 needed help
2x355 paused both reps
355

shrugs
5x315
5x405
5x495
585 held for ten count
675 barely broke it loose
675 could not lock legs
675 locked legs but could not get shoulders back

["ronnybench"]

Tuesday April 8, 2014



Competition style all lifts with USAPL pause.

Flat Bench
10xbar
5x135
5x225
3x275 added wrist wraps
315 added belt
345

5 minutes on the eliptical

Sid has been out of town since last Tuesday so had to grab a gym rat to spot me. He was afraid to do anything over 345 so I stuck to that.

Felt good, next stop New Castle on the Tyne, North Umberland Great Britain

["ronnybench"]

Tuesday April 21, 2014

Got back in to Dulles last night at 10:30pm. Brought home the bronze medal in the masters 3 SHW.

Followed the plan

opened with 100K(220lbs), all super smoke of course, this gave me the bronze

jumped 60K to 165K(369lbs), blew it up

jumped 20K to 185K(408lbs), this would have given me the silver on body weight, buried me, was just to heavy, probably would have gone with another months training.

scored 8 points for the Team trophy, took gold in masters three team.

["ronnybench"]

Tuesday April 22, 2014 BW 318 lbs

First day of serious weight loss plan. 5:30am before breakfast

5 minutes on the eliptical

shoulder rehab:
incline bench
10xbar
2xbar couldn't raise it over my head any more.

leg press
10x 1 plates (each side typ)
10x 2 plates
10x 3 plates

seated rows
10x50
2x10x70

torso rotation
10x70
20x70

5 minutes on the eliptical

["ronnybench"]

Wednesday April 23, 2014

Second day of serious weight loss plan. 5:00am before breakfast

5 minutes on the eliptical

shoulder rehab:
incline bench
3x10x10lbs dumb bells
hammerstrengrh decline
25x6lbs
2x10x96lbs
hammerstrengrh incline
10x6lbs
hammerstrengrh flat bench
10x6lbs

shrugs
10xbar
10x135
10x255
3x5x315

torso rotation
25x70

5 minutes on the eliptical

This is a lot harder than it looks for me.

["ronnybench"]

Thursday April 24, 2014

third day of serious weight loss plan. 5:15am before breakfast

10 minutes on the eliptical

no shoulder rehab:

back extension
10x90
10x110
10x130

Leg extensions
3x10x100

standing shrugs (machine)
10x25
10x255
10x315
10x405

ab crunches (machine)
5x10 too hard on my shoulder

knee raises (machine)
couldn't fit my big butt in the apparatus


5 minutes on the eliptical

["ronnybench"]

Friday April 25, 2014

end of first week

10 minutes on the eliptical

flat bench
5xbar
5x135
5x225
5x275

shoulder rehab:
incline bench
2x5xbar


10 minutes on the eliptical

short but doubled up on cardio from Monday

["ronnybench"]

Monday April 28, 2014 BW 315 lbs

Second week of serious weight loss plan. 6:30am before breakfast

10 minutes on the eliptical

leg press
10x 1 plates (each side typ)
10x 2 plates
10x 3 plates
10x 4 plates

seated rows
10x50
10x70
10x120

shoulder rehab:
incline bench
10 lb dumbells
3x10x10

back extension
3x10x90

11 minutes on the eliptical

["ronnybench"]

Tuesday April 29, 2014

Second week of serious weight loss plan. 6:30am before breakfast

10 minutes on the eliptical

leg extensions
3x10x90

leg curls
3x10x80

shoulder rehab:
incline bench
10 lb dumbells
3x10x10

ISO curls (bilateral with dumbell)
3x10x30

back extension
3x10x110

12 minutes on the eliptical

["ronnybench"]

Wednesday April 30, 2014

Second week of serious weight loss plan. 6:30am before breakfast

10 minutes on the eliptical

shoulder rehab:
incline bench
dumbells
3x10x10

seated rows
10x70
2x10x100

hammer strength shrugs
10x 1 plate (each side typ.)
10x 2 plates
10x 3 plates
10x 4 plates
5x 5 plates
10x 4 plates
10x 3 plates
25x 2 plates

back extension
4x10x130

13 minutes on the eliptical

["ronnybench"]

Thuesday May 1, 2014

15 minutes on the eliptical

shoulder rehab:
incline bench
10 lb dumbells
3x10x10

ISO curls (bilateral with dumbell)
2x10x30
2x5x30

15 minutes on the eliptical

Going to a physical therapist today abou my shoulder.

["ronnybench"]

Monday May 05, 2014

third week of serious weight loss plan. before breakfast

20 minutes on the eliptical

leg press
10x 1 plates (each side typ)
10x 2 plates
10x 3 plates
10x 4 plates
10x 5 plates


shoulder rehab:
physical therapist 2x a week
proscibed stretching exercises 3x daily

back extension
3x10x130

iso curls (bilateral)
30 lb dumbells
3x10

20 minutes on the eliptical

["ronnybench"]

Monday May 06, 2014

yesterday's increase in cardio really put a hurt on my crippled feet this morning.

15 minutes on the eliptical

flat bench press
10x bar
5x 135
5x 225
5x 275
3x 315


shoulder rehab:
physical therapy today at noon.