The old fat guy work out!

["ronnybench"]

June 8, 2008 BWT 250

Squat day at Dino's

squats
10xbar
5x135
3x225 added belt
3x275 added inzer knee sleves
3x325 groin pull bothered me
2x355 didn't notice groin pull

Dead lifts
325 dual overhand
375
3x415
455

["ronnybench"]

6/10/08 speed bench night at Worlds Gym

flat bench
10xbar
3x3x135
3x185
4x3x225
3x275
3x315

reverse pec deck
10x100
10x120
10x140
10x160

bilateral hammer curls combined with inclined curls
3x10x25 except last set of inclined curls I had to drop to 20 lbs

["ronnybench"]

6/12/08 shirted bench night at Worlds Gym

flat bench
10xbar
5x135
3x225
1x315 wraps and belt
lots of rotator warm up in between sets

shirt (46)
425 2 board
445 did not quite touch
465 competition

shirt (44)
500 4 board
500 2 board
500 2 board Missed got out of groove and back over my head
500 2 board solid and very fast

Really trying to get used to controlling 500 again. Felt good tonight.

["ronnybench"]

June 15 2008 BWT 250.5

squat day at Worlds

Worlds has a power rack called a Max Rack, It slides up and down on shafts that also slide forward and backward. It can take you out of your groove if you drop too fast, but I dont think it takes any weight off the lift.

squats
15xbar
5x135
3x225 add belt
3x315
1x365
1x385
1x405 add inzer sleeves

shrugs off second pin (when I bend my kness my quads will fit under the bar)

2x5x495
5x515
5x535
5x545
5x555
5x585 First time I ever lifted 6 donuts
5x600 First time I ever lifted 600

["ronnybench"]

6/17/08 speed bench night at Freedom center BWT(253)

flat bench
10xbar
10x135 close grip
3x185 close grip
4x3x225
3x275
3x315

Decline Bench broken so used the tricep machine
5x10xStack

reverse pec deck
10x80
10x100
10x120
10x140

bilateral hammer curls combined with inclined curls
3x10x25 last set of inclined curls I had to break at 5 and then finish the last 5

["ronnybench"]

June 20 2008 Bench night (BWT 252)

flat bench
10xbar close grip
10x135 closed grip

5x225 wide grip

315 wide grip wraps and belt
335
355
365 missed
365 nailed it
370 Missed

3 inch Lockouts in Max Rack
3x405
495
495
495
495

reclining dumbell pullovers (2 handed I dumbell)
10x85

seated rows
4x5x275

["ronnybench"]

June 22, 2008 BWT 252

Squat day at Dino's

squats
10xbar
10x135
5x225
3x315 added belt
365
405

Dead lifts
375
395
455
500 missed

["ronnybench"]

6/24/08 speed bench night at Freedom center BWT(252)

flat bench
10xbar
10x135 close grip
3x185 close grip
5x3x225
2x3x275
2x3x315

pyramid
12x250
6x270
4x290
2x315
1x335

reverse pec deck
10x120
10x140
10x160

Decline Bench still broken so used the tricep machine again.
3x10xStack

switched to 21's for biceps this week
3x55

["ronnybench"]

June 27 2008 Bench night (BWT 251)

Drove out to Gainsville Worlds. As I walked in the manager approched me and informed me that they really couldn't allow me to bring my gym bag into the work out area any more. He also told me that he had complaints about chalk. It really was the last straw, so I left and went to Freedom Center. I checked out the new Fitness 19 center, but they have basically the same spa rules as Worlds but for a lot cheaper and a lot closer. I am going to look into Olympus and the Manassas Park Golds this week and see if I can train there. Until them I will be working out at Freedom Center.



flat bench
10xbar close grip
10xbar wide grip
5x135 close grip
5x135 wide grip
5x185 wide grip here on out
5x225
3x275
315 belt and wraps
335
355
365
375 missed


decline bench is fixed

5x315
5x340
3x365

["ronnybench"]

July 2 2008 Bench (BWT 248)

One week since I worked out at all. I have been putting in massive amounts of overtime at work. The final submittal for a 2 1/2 year project went to the printer Thursday afternoon.



flat bench
10xbar close grip
3x225 close and 3x225 wise
315 belt and wraps
335
355
375 raw PR at the new slimmer profile

Jim got a video of the last lift, but I have not watched it yet so I have no comment. Here it is.

www.youtube.com/watch?v=_lF0fDGG_hs

["ronnybench"]

July,6 2008 BWT 251
Squat day at Dino's

squats
10xbar
10x135
5x225
3x315 added belt
365 inzer knee sleeves
405 inzer knee sleeves

Dead lifts
2x315 dual overhand
405
455
485 missed

405 squat vid
www.youtube.com/watch?v=YpEfRMIJzcs

["ronnybench"]

July 8 2008 Bench (BWT 251)

flat bench
10xbar close grip
3x225 close and 3x225 wide
315 belt and wraps
335
355
375
380 needed help
15x250

decline bench
3x315
3x365
3x385
3x390
1x405 first time since I weighed 295!!

I felt great after this workout.

["ronnybench"]

July,13 2008 BWT 254
Squat day at Freedom Center

squats out of the rack
10xbar
10x135
5x225
3x315 added belt
2x365
2x405 inzer knee sleeves

shrugs off three pin

5x495
5x545
2x5x600
3x625 2-1/2 times body weight!!
If I can get it to my knees from the floor I wont have any problems holding on to it and locking it out.

Last heavy workout before St. Louis and the Raw Nationals

["ronnybench"]

July 15 2008 Bench (BWT 253)

couldn't make 3:00 with Jim and Jake at Dinos
went to Fredom center at 6:00 with Sid and Leigh.

flat bench
10xbar close grip
3x225 close and 3x225 wide
315 belt and wraps
335
355
375 competition lift
15x250

decline bench
3x365
1x405
1x415

reverse pec deck
10x80
10x100
10x120
10x140

preacher curls
with single dumbell
10x20 each arm
10x30 each arm
barbell
10x65 close grip
10x65 wide grip
10x65 close grip

Last heavy workout before St Louis

Light speed work only Sunday

["ronnybench"]

July 22, 2008

Went in to pump up and keep the joints moving

flat bench
20xbar alternating sets of five close grip and wide grip
10x 135 close grip
10x185 close grip
9x225 racking in between sets of three
1x315 long pause

squats
10x135
5x225
2x315

shrugs off 3 pin
5x405
5x495

reverse pec deck
10x60