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Post by "ronnybench" on May 8, 2014 14:35:34 GMT -5
Thursday May 08, 2014
20 minutes on the eliptical
shoulder rehab:
therapist
Leg Curls
2x10x110
seated rows
3x10x100
hammer strength shrugs
10x 3 plates (each side typ.)
3x10x 4 plates
back extension
4x10x150
ISO curls (bilateral with dumbell)
2x10x35
2x5x35
10 minutes on the eliptical
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Post by "ronnybench" on May 12, 2014 10:07:32 GMT -5
Monday May 12, 2014
30 minutes on the eliptical
flat bench press
10x bar
5x 135
5x 225
5x 275
2x3x 315
2x 315
shrugs
2x5x315
iso curls (bilateral) dumbell
2x10x35
2x5x35
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Post by "ronnybench" on May 13, 2014 15:15:11 GMT -5
Tuesday May 13, 2014
30 minutes on the eliptical
leg press
10x 3 plates each side typ)
10x 4 plates
10x 5 plates
2x5 5 plates
shoulder rehab:
physical therapist 2x a week
proscibed stretching exercises 3x daily
back extension
4x10x150
iso curls (bilateral)
40 lb dumbells
2x10
4x5
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Post by "ronnybench" on May 18, 2014 10:05:26 GMT -5
Sat. May 17 2014
Thanks John for once again bringing benchpress competition to Manassas.
Sid and I, my wife Pat, and Sid's mom Pam had a great day out and a fine competition. Please give our thanks to our good friend Thacker as well.
Also tell Sean that he did a terrific job at the table, we all marveled at his abilities. What a nice young man.
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Post by "ronnybench" on May 19, 2014 11:00:53 GMT -5
Monday May 19, 2014
40 minutes on the eliptical
back extension
4x10x170
iso curls (bilateral)
40 lb dumbells
5x5x40
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Post by "ronnybench" on May 20, 2014 14:53:07 GMT -5
Tuesday May 20, 2014
40 minutes on the eliptical
leg press
10x 4 plates (each side typ)
10x 5 plates
2x5 6 plates
shoulder rehab:
physical therapist 2x a week
prescribed stretching exercises 3x daily
back extension
4x10x170
iso curls (bilateral)
40 lb dumbells
5x5x40
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Post by "ronnybench" on May 23, 2014 17:16:30 GMT -5
Friday May 23, 2014
40 minutes on the eliptical
back extension
3x10x190
iso curls (bilateral)
45 lb dumbells
4x5x45
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Post by "ronnybench" on May 26, 2014 15:22:05 GMT -5
Monday May 26, 2014
45 minutes on the eliptical
leg press
10x 1 plates (each side typ)
10x 3 plates
10x 5 plates
4x5x 6 plates
back extension
3x10x210
iso curls (bilateral)
45 lb dumbells
3x5x45
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Post by "ronnybench" on May 27, 2014 7:58:30 GMT -5
Tuesday May 27, 2014
15 minutes on the eliptical
flat bench press
10x bar
5x 135
5x 225
5x 275
4x2x 315
Just trying to keep from losing all my bench during shoulder rehab, Its getting hard to keep starting over from the bottom.
Cant find any spotters at 6:30 in the Am so I cant go higher than 315. My therapist does not want me lifting off back over my head above 315 at this point in her treatment program.
Tuesday is a PT day so took it easy this morning.
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Post by "ronnybench" on May 29, 2014 9:39:04 GMT -5
Thursday May 29, 2014
45 minutes on the eliptical
hammer strength shrugs
10x 1 plates (each side typ.)
10x 2 plates
10x 3 plates
10x 4 plates
2x5x 5 plates
back extension
2x15x210
ISO curls (bilateral with dumbell)
5x5x45
shoulder rehab:
PT this afternoon
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Post by "ronnybench" on Jun 3, 2014 14:29:11 GMT -5
Tuesday June 3, 2014
45 minutes on the eliptical
leg press
10x 2 plates (each side typ)
10x 4 plates
10x 6 plates
2x5x 6 plates
back extension
3x10x210
iso curls (bilateral)
45 lb dumbells
4x5x45
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Post by "ronnybench" on Jun 5, 2014 17:53:02 GMT -5
Thursday June 5, 2014
45 minutes on the eliptical
flat bench press
10x bar
10x 135
5x 225
5x 275
3x 315
2x2x 315
315
iso curls (bilateral)
45 lb dumbells
5x5x45
shoulder rehab:
PT this afternoon
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Post by "ronnybench" on Jun 9, 2014 10:58:58 GMT -5
Monday June 9, 2014
45 minutes on the eliptical
no leg press today
I think I tweaked something last week so I am giving it a rest today.
back extension
4x10x210
iso curls (bilateral)
45 lb dumbells
5x5x45
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Post by "ronnybench" on Jun 11, 2014 9:16:54 GMT -5
Wednesday June 11, 2014
45 minutes on the eliptical
hammer strength shrugs
2x10x 3 plates (each side typ.)
10x 4 plates
2x5x 5 plates
back extension
4x10x210
ISO curls (bilateral with dumbell)
5x5x45
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Post by "ronnybench" on Jun 13, 2014 9:35:47 GMT -5
Friday June 13, 2014
45 minutes on the eliptical
bumped up to level 2 today the diffference was 8 calories WoHooo!
flat bench press
10x bar
10x 135
5x 225
5x 275
3x 315
4x2x 315
iso curls (bilateral)
45 lb dumbells
5x5x45
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