animal
Junior Member
Posts: 73
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Post by animal on Jul 20, 2006 21:09:09 GMT -5
Thursday 7-20-06
bwt. 216 lbs. Age 55
Rotator Cuff - 5 lbs. x 15 reps x 3 sets
Front Laterals - 10 lbs. x 10 reps x 3 sets
16" Close Grip Bench Press w/ db smalls 3 boards - 185 lbs. x 3 reps 4 boards - 200 lbs. x 3 reps 5 boards - 205 lbs. x 6 reps (failure) Note; Next week I'm going to increase the band tension to smalls and minis.
3 boards - no bands - burnout sets 315 lbs. x 5 reps 265 lbs. x 10 reps
Cable Hammer Curls 110, 120 & 130 lbs. x 10 reps
Pull Downs - Vbar 110, 130, 150 x 12 & 170 x 7
That it....I was cooked! The AC in our gym was broke and man was it hot in there, it took alot of me.
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Post by dopar66 on Jul 21, 2006 12:18:18 GMT -5
Nice work! Now I see why you go by Animal. Look at those dang reps!
Hot ain't the word, bro. Tuesday it was so hot I saw a fire hydrant chasing a dog.
:')
God Bless. Doug P.
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animal
Junior Member
Posts: 73
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Post by animal on Jul 21, 2006 13:48:30 GMT -5
Nice work! Now I see why you go by Animal. Look at those dang reps! Hot ain't the word, bro. Tuesday it was so hot I saw a fire hydrant chasing a dog. :') God Bless. Doug P. Thanks Doug!
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Post by Deleted on Jul 21, 2006 15:16:27 GMT -5
looking strong bro! keep up the great work!!
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animal
Junior Member
Posts: 73
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Post by animal on Jul 23, 2006 10:16:36 GMT -5
Thanks Guys....
Sunday 7-23-06 bwt. 217 lbs. Age 55
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
Bench Press - competition grip Warm ups to... 260 lbs. x 5 reps - paused last rep 275 lbs. x 4 reps - paused last rep 280 lbs. x 3 reps - paused last rep 290 lbs. x 2 reps - paused both reps 220 lbs. x 19 reps (failure)
Dumbbell Bench Press - Palms In 80 lbs. x 12 reps x 3 sets
Face Pulls - Rope 2 sets x 10 reps
Dumbbell Flys 25 lbs. x 10 reps x 2 sets
That's it...good workout today and the start of my meet cycle, I'm 8 weeks out. Getting 19 reps (body weight) gives me some idea on where I'm at with body weight reps. With some good old hard training this number should go up into the 20's. I'm using a false grip now and feeling real comfortable with it.
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Post by fatcat on Jul 23, 2006 12:14:05 GMT -5
very strong, not many 55 y/o doing that kind workout!
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animal
Junior Member
Posts: 73
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Post by animal on Jul 23, 2006 19:32:48 GMT -5
very strong, not many 55 y/o doing that kind workout! Thanks Fatcat for the kind words...I appreciate it!
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Post by dopar66 on Jul 24, 2006 6:43:44 GMT -5
FatCat, I know one 37 year old that isn't doing that kind of workout either!
Animal, that is INTENSITY! Awesome workouts! The two 290s paused has "guts" written all over it, especially right after the 3 sets leading up to it. THEN you follow up with 220s19? INSANE! I love it! When can you move from Jersey to NC? I need a training partner!
God Bless. Doug P.
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animal
Junior Member
Posts: 73
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Post by animal on Jul 24, 2006 7:58:41 GMT -5
FatCat, I know one 37 year old that isn't doing that kind of workout either! Animal, that is INTENSITY! Awesome workouts! The two 290s paused has "guts" written all over it, especially right after the 3 sets leading up to it. THEN you follow up with 220s19? INSANE! I love it! When can you move from Jersey to NC? I need a training partner! God Bless. Doug P. Thanks Doug....just wait, this was my first week in this training cycle....it only gets better.
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animal
Junior Member
Posts: 73
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Post by animal on Jul 27, 2006 20:24:18 GMT -5
Thursday 7-27-06
Rotator Cuff- 5 lbs. x 15 reps x 4 sets
16" Close Grip Floor Presses w/ mini band around back 235 lbs. x 5 reps x 6 sets Note: Short rest peroids between sets...
Push Downs - Rope - 1 arm 65 lbs. x 10 reps x 3 sets
Seated Rows - Vbar 120 lbs. x 12 reps x 4 sets
The AC in my gym is still not fixed yet and it's really hot in there, actually feels like you're working out in a sauna. It's suppose to be fixed Saturday so hopfully Sunday when I go in it will be nice an cool.
Good news....I finally broke down and bought myself a set of 5/8" chains. Elitefitness was having a special....anything over 20 bucks was free shipping. So I took advantage of this special and bought em. I should get them in about 2-3 weeks, can't wait! ;D
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vic
Junior Member
Posts: 62
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Post by vic on Jul 28, 2006 6:59:41 GMT -5
Nice Going there ANIMAL, Keep it heavy !
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Post by dopar66 on Jul 28, 2006 9:56:58 GMT -5
EGAD at the floor presses! Wow, Animal! With bands even.
Nice going, great workout at the sauna.
:')))
God Bless. Doug
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animal
Junior Member
Posts: 73
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Post by animal on Jul 30, 2006 10:08:45 GMT -5
Sunday 7-30-06 bwt. 215 lbs. Age 55 Rotator Cuff - 5 lbs. x 10 reps x 4 sets Raw Bench Press w/ chains 270 lbs. x 5 reps 275 lbs. x 4 reps 280 lbs. x 3 reps 290 lbs. x 2 reps w/ long pauses i96.photobucket.com/albums/l190/theanimal_2006/290lbs.jpg250 lbs. x 10 reps - no chains Face Pulls w/ Rope 80 lbs. x 15 reps x 4 sets Cable Hammer Curls - 100 lbs. x 10 reps x 4 sets That's it....This was my first workout with chains and it was really alot of fun. I like the chains more than bands it's a different feel. I'm gonna try doing some close grip floor presses with the chains that should really get my tris in top shape.
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Post by Deleted on Jul 30, 2006 21:20:07 GMT -5
I like the chain work. I hope to get a set of my own this year.
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Post by dopar66 on Jul 31, 2006 7:25:23 GMT -5
Killer workout, Animal!
I'm with Hammer on this one. Can't wait to get me a set of chains!
God BLess. Doug
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animal
Junior Member
Posts: 73
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Post by animal on Aug 6, 2006 10:06:47 GMT -5
Thanks guys....I was on vacation all week and didn't workout all week. So I was anxious to get back benchin today. This is what I did....
Sunday 8-6-06
Rotator Cuff- 5 lbs. x 10 reps x 4 sets
Bench Press - All reps w/ chains 285 lbs. x 3 reps - Paused last rep 295 lbs. x 2 reps x 2 sets - Paused last rep 310 lbs. x 1 rep - Pause rep 260 lbs. x 6 reps - Touch & Go 225 lbs. x 12 reps - Touch & Go On my last set I was pretty much gased...I worked out alone today and took short rest peroids but managed to get 12 reps with 225 + the chains. So, I was happy with that. I'm 4 weeks out from my meet and I'm feeling pretty good. My body weight is right around 215 lbs. so I'm planning on keeping my weight right about where it's at.
Dumbbell Flys - 25 lbs. x 10 reps x 2 sets
Face Pulls w/ straight bar 75, 85 & 95 lbs. x 10 reps
That's it....
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Post by 3speed on Aug 6, 2006 19:13:43 GMT -5
Animal, Welcome to the board Bro. I just realized you are a Rage brother.
Awesome lifting...........as usual.
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Post by dopar66 on Aug 7, 2006 8:34:25 GMT -5
Nice work, Animal! That week off didn't hurt you one bit. Great numbers! I feel like you'll be pretty good and ready for your meet. Keep up the awesome work!
God Bless. Doug
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animal
Junior Member
Posts: 73
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Post by animal on Aug 10, 2006 19:54:18 GMT -5
Thanks guys!
Thursday 8-10-06 bwt. 216 lbs.
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
16" Close Grip Bench Press All reps Paused.... 225 lbs. x 3 reps 255 lbs. x 3 reps 275 lbs. x 3 reps 285 lbs. x 3 reps 300 lbs. x 1 rep 275 lbs. x 3 reps 255 lbs. x 3 reps 225 lbs. x 10 reps (touch & go) 185 lbs. x 20 reps (touch & go...to failure)
Band Push Downs - Purple Band 20 reps x 5 sets
Cable Lat Pull Downs - Wide Grip 120, 130 & 140 lbs. x 8 reps
That's all....been bothered with bicep tendonitis all week so I kinda cut my workout short. I actually felt pretty strong on my pause reps. I took short rest peroids on my close grips so by the time I got to my last set with 185 x 20....I was totally gased.
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animal
Junior Member
Posts: 73
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Post by animal on Aug 13, 2006 10:30:25 GMT -5
Sunday 8-13-06
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
Raw Bench Press w/ chains (FRM) 280 lbs. x 4 reps 295 lbs. x 3 reps 305 lbs. x 2 reps 315 lbs. x 1 rep 265 lbs. x 6 reps
Face Pulls - 80 lbs. x 15 reps x 3 sets
That's it....not fully recovered from Thursday nites workout but still did ok especially with the added chain weight. Yesterday when I woke up my left shoulder was killing me but with some ice and heat the pain resided. My shoulder...felt ok today. I still have the bicep tendonitis but it's not really bothering my bench. I feel I'm on par for my up coming bench meet. btw. 217 lbs.
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Post by dopar66 on Aug 14, 2006 18:03:44 GMT -5
Okay? OKAY???!!! 315+chains is OKAY? That is pretty dang good if you ask me!
Keep the rehab going on that bicep. Train smart if it means cutting back a little. How long to the bench meet? You certainly want to be 100% for that!
God BLess. Doug
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animal
Junior Member
Posts: 73
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Post by animal on Aug 15, 2006 12:34:44 GMT -5
Okay? OKAY???!!! 315+chains is OKAY? That is pretty dang good if you ask me! Keep the rehab going on that bicep. Train smart if it means cutting back a little. How long to the bench meet? You certainly want to be 100% for that! God BLess. Doug Thanks Doug...my meet is September 9th. I am going to cut back on some things and one thing is going to failure. I'm really pushing my CNS by going failure so often. I'm still going to continue using the chains for a couple more weeks on my ME days. At this meet all's I'm conserned about is qualifying for the WNPF world championships which is only 7 weeks after this meet. So I'm not looking to set the world on fire at this meet. I have only competed a couple of times raw and my best is 320 so I would like to at least beat that. I'll be looking to set some records when I get to world championships.
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Post by dopar66 on Aug 16, 2006 11:02:10 GMT -5
Well from the looks of your workouts, I'd ge willing to just come out and say it: You can get 320.
Good move backing off the to-failure sets. The rest and recovery will aid in getting that blast on meet day.
Sept 9 is just around the corner. Post your results when you're done!
God Bless. Doug
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animal
Junior Member
Posts: 73
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Post by animal on Aug 16, 2006 20:00:46 GMT -5
Thanks Doug!
Wednesday 8-16-06
Rotator Cuff- 5 lbs. x 15 reps x 4 sets
Dumbbell Bench Press- 50 lbs. x 10 reps 65 lbs. x 10 reps 80 lbs. x 10 reps 95 lbs. x 10 reps
Band Push Downs - Purple Band 25 reps x 4 sets
Neck Raises w/ Harness 25 lbs. x 10 reps x 3 set
High Face Pulls w/ Rope 80 lbs. x 15 reps x 3 sets
Lat Pull Downs - Hammer Strength 90 lbs. x 10 reps 140 lbs. x 10 reps x 3 sets
Stationary Bike 20 minutes
I worked alone again (what else is new) so I took short rest peroids between sets. Felt pretty strong tonight and my bicep tendonitis didn't bother me at all while working out. Hopfully it goes away soon.
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animal
Junior Member
Posts: 73
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Post by animal on Aug 20, 2006 10:59:30 GMT -5
Friday 8-18- 06
Stationary Bike- 30 minutes / 11 miles
Sunday 8-20-06
Rotator Cuff- 5 lbs. x 15 reps x 4 sets
Raw Bench Press Worked up to 275 lbs. x 5 reps (warm ups) Added Chains here... 275 lbs. x 5 reps 295 lbs. x 3 reps 310 lbs. x 2 reps x 2 sets 320 lbs. x 1 rep Added 2 board w/ chains 335 lbs. x 2 reps 345 lbs. x 1 rep No Boards or Chains 305 lbs. x 1 rep w/ long pause This was very easy! I dropped the weight down to 270 lbs. x 6 reps w/ chains
High Face Pulls - Rope 80 lbs. x 15 reps x 3 sets
That's it....Felt real strong today and after my chain routine I dropped down to 305 with a long pause and smoked it (very fast, very easy). I feel the chains has really helped my raw bench. I got one more heavy bench day then I'm going to deload for my meet.
Tomorrow...I'll be another year older (56). Just seems like yesterday when I was celebrating my 50th. How time flys when your having fun.
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