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Post by "ronnybench" on Jun 16, 2014 9:00:50 GMT -5
Monday June 16, 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
4x10x230
iso curls (bilateral)
50 lb dumbells
3x5x50
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Post by "ronnybench" on Jun 18, 2014 15:38:38 GMT -5
Wednesday June 18, 2014
45 minutes on the eliptical
hammer strength shrugs
10x 3 plates(each side typ.)
10x 4 plates
4x5x 5 plates
back extension
4x10x230
ISO curls (bilateral with dumbell)
4x5x50
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Post by "ronnybench" on Jun 20, 2014 10:36:04 GMT -5
Friday June 20, 2014
16 minutes on the treadmill (walking)
45 minutes on the eliptical
flat bench press
10x bar
10x 135
5x 225
5x 275
2x3x 315
3x2x 315
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Post by "ronnybench" on Jun 23, 2014 16:28:18 GMT -5
Monday June 23, 2014
20 minutes on the treadmill (walking)
45 minutes on the eliptical
leg press
10x 1 plates (each side typ)
10x 3 plates
10x 5 plates
4x5x 6 plates
skipped back, back and ribs hurting from a few powerful sneezes.
iso curls (bilateral)
50 lb dumbells
3x5x50
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Post by "ronnybench" on Jun 30, 2014 18:48:03 GMT -5
Monday June 30, 2014
30 minutes on the treadmill
45 minutes on the eliptical
leg press
10x 2 plates (each side typ)
10x 4 plates
3x5x 6 plates
iso curls (bilateral)alt
50 lb dumbells
3x5x50
rehab
10x 5 lbs dumbell dump the cup (bilateral)sim
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Post by "ronnybench" on Jul 3, 2014 1:41:15 GMT -5
Thursday July 3, 2014 I brought my Blog up to date after 2 years of not posting. Here is a link if you wish to view the update. Rons Blog |
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Post by "ronnybench" on Jul 7, 2014 17:10:36 GMT -5
Monday July 7, 2014
30 minutes on the treadmill
45 minutes on the eliptical
leg press
10x 3 plates(each side typ)
10x 4 plates
4x6x 6 plates
back extension
4x10x230
iso curls (bilateral)
50 lb dumbells
3x5x50
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Post by "ronnybench" on Jul 10, 2014 10:24:50 GMT -5
Thursday July 10, 2014
65 minutes on the treadmill (walking)
10 minutes on the eliptical
bunch of shoulder rehab exercises from PT
iso curls (bilateral)
50 lb dumbells
4x5x50
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Post by "ronnybench" on Jul 11, 2014 11:10:54 GMT -5
Friday July 11, 2014
50 minutes on the treadmill (walking)
15 minutes on the eliptical
shoulders pretty sore from rehab exercises yesterday
flat bench press
10x bar
10x 135
5x 225
1x 275
2x1x 315
4x5x 245 (Started back at the bottom with 4x5
65% of 365 (238) rounded up to 245
will go up 5 lbs every week until I miss.
iso curls (bilateral)
50 lb dumbells
3x5x50
4x50
3x50
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Post by "ronnybench" on Jul 15, 2014 13:19:38 GMT -5
Monday July 14, 2014
55 minutes on the treadmill
15 minutes on the eliptical
leg press
10x 3 plates(each side typ)
10x 4 plates
10x 5 plates
4x6x 6 plates
back extension
3x10x230
iso curls (bilateral)
50 lb dumbells
4x5x50
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Post by "ronnybench" on Jul 15, 2014 13:22:25 GMT -5
Tuesday July 15, 2014
55 minutes on the treadmill (walking)
15 minutes on the eliptical
bunch of shoulder rehab exercises from PT
iso curls (bilateral)
35 lb dumbells
10
45 lb dumbells
10
50 lb dumbells
3x5
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Post by "ronnybench" on Jul 26, 2014 3:57:03 GMT -5
Saturday July 26, 2014
Took a break from training. My feet were hurting so much after workouts that I was finding it very difficult to walk the rest of rhe day. Between my ankles being fused and the neuropothy from the past edema in my legs it was becoming a major problem for me. I have finished my physical therepy sessions with mixed results. I have a greater range of motion and utilize my left shoulder much more than I did before, but I am impinging more and have started to get impingments in my right shoulder. It is now much more uncomfortable to bench press. I will have to discuss this with Dr. Maoury and see what to do next.
I weighed in yesterday morning at 295. The thirty pounds I lost so far have affected the fit of my sleep mask and as a result are affecting my sleep cycle.
Like Rosanna Anna Dana said "If it isn't one thing, it's another". It's hell getting old!
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Post by "ronnybench" on Jul 29, 2014 11:08:04 GMT -5
Tuesday July 29, 2014
Looks like the 295 bw was a bogus number. Reweighed today and the scale spit out 308 which seems alot more like the truth. I shaved before putting on the bipap mask and it fit just fine so it was the wiskers that were affecting its fit.
Deadlifted at Golds today with Sid. I was not expecting much and that's how it went. My left hand grip is gone so I could only pull 405. I did get 495 to come off the rack one time.
Deadlift
225x5
315x5
405
500 tried three times but left hand wouldn't hold on at all.
455 missed same reason (too heavy)
grip strength
315 shrugged for 5
405 shrugged for 5
495 pulled off rack
So I only have to work squats, deadlifts, grip strength, and bench press to get back to where I was before rehab. No sweat!
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Post by "ronnybench" on Aug 4, 2014 13:06:46 GMT -5
Monday August 04, 2014
15 minutes on the treadmill (walking)
15 minutes on the eliptical
flat bench press
15x bar
10x 135
5x 225
5x 250
4x 250
3x 250
2x 250
grip strength
4x5x315 shrugged
2x405 held for 10 count
shoulder rehab
iso curls (bilateral)
30 lb dumbells
3x10x30
Wasn't overjoyed with work out level, I am back at the bottom. "I shall return" give me 12 weeks.
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Post by "ronnybench" on Aug 5, 2014 16:23:08 GMT -5
Tuesday August 05, 2014
15 minutes on the treadmill
15 minutes on the eliptical
squats on smith machine
did these one armed since my left arm can't reach the bar
3x10 x bar
leg press
3x10x 3 plates(each side)
tried shrugs with 65 lb barbells but my left hand could not hold the weight
so did a number of grip and forearm exercises with 15 lb dumbell using my left hand.
iso curls (bilateral)
50 lb dumbells
1x5x50
today was hard on the ego but necessary if I am to get back into the game.
I am really sore this afternoon.
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