animal
Junior Member
Posts: 73
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Post by animal on Sept 10, 2006 17:53:00 GMT -5
Congratulations Animal.Smart call on that 3rd lift. Thanks 3speed...I had done 325 in the gym last week and it was not hard at all so I stopped there. When I get to the worlds then I'll shoot for the moon.
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animal
Junior Member
Posts: 73
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Post by animal on Sept 10, 2006 17:53:42 GMT -5
Congratulations Animal. Jim (TheMuse) Thanks Jim!
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Post by chancey on Sept 11, 2006 8:02:39 GMT -5
You are a great inspiration. Keep up the great work!
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animal
Junior Member
Posts: 73
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Post by animal on Sept 11, 2006 9:05:01 GMT -5
You are a great inspiration. Keep up the great work! Thanks Chancey...I appreciate the kind words!
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Post by dopar66 on Sept 11, 2006 14:58:17 GMT -5
Awesome, Animal! Congratulations! And way to use wisdom on that third meet. It never hurts to use wisdom, especially with the next meet so near.
Excellent job!
God Bless. Doug
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animal
Junior Member
Posts: 73
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Post by animal on Sept 13, 2006 19:57:01 GMT -5
Thanks Doug!
Wednesday 9-13-06
Stationary Bike - 15 minutes
Rotator Cuff- 5 lbs. x 15 reps x 4 sets
Neck Raises w/ Harness 35 lbs. x 10 reps x 3 sets
Speed Bench - 165 lbs. x 1 rep x 4 sets - CG 175 lbs. x 1 rep x 4 sets - MG 185 lbs. x 1 rep x 4 sets - COM
Dumbbell Bench Press - 75 lbs. x 15 reps x 3 sets
Push Downs - Mini Band 125 reps x 1 set
Seated Cable Rows - 140 lbs. x 6 reps x 5 sets
Cable Hammer Curls - 95 lbs. x 10 reps x 5 sets
That's it...this is the beginning of my 6 week cycle leading up to the world championships. I took short rest periods on all exercises and cruised thru this workout with no problems. I will be increasing the weight on most exercises each week. I want to peak on October 28, not a day sooner!
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animal
Junior Member
Posts: 73
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Post by animal on Sept 17, 2006 10:53:53 GMT -5
Sunday 9-17-06 Rotator Cuff- 5 lbs. x 10 reps x 3 sets Bench Press - 3 Board w/ 2 sets of chains - competition grip 245 lbs. x 3 reps 285 lbs. x 3 reps 325 lbs. x 3 reps 350 lbs. x 1 rep 365 lbs. x 1 rep 375 lbs. x 1 rep 385 lbs. x 1 rep i96.photobucket.com/albums/l190/theanimal_2006/375lbs.jpg 5 Boards w/ 2 sets of chains - close grip 325 lbs. x 5 reps 350 lbs. x 5 reps 365 lbs. x 5 reps Lat Pull Downs - wide grip 140 lbs. x 6 reps x 5 sets That's all...felt real strong today on both my 3 & 5 boards. I'm allready looking foward to next weeks workout (2 boards). I love using chains! Good news... I finally picked up another training partner and he had awesome time. I think this this guy will stick around.
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Post by dopar66 on Sept 18, 2006 8:25:12 GMT -5
Wow................
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Post by 3speed on Sept 18, 2006 19:34:10 GMT -5
Strong work Animal.
I am glad to see you found a partner. I have only had 2 in my lifetime. I have done the majority of my training solo. A good partner can make a huge difference.
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animal
Junior Member
Posts: 73
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Post by animal on Sept 20, 2006 20:58:20 GMT -5
Thanks Doug and 3speed!
Wednesday 9-20-06
Rotator Cuff- 5 lbs. x 15 reps x 4 sets
Neck Raises w/ Harness 25 lbs. x 10 reps x 3 sets
Speed Bench w/ minis w/ 3 different grips 165 lbs. x 1 rep x 12 sets
Dumbbell Bench Press - 80 lbs. x 15 reps x 3 sets
Cable Hammer Curls - 100 lbs. x 10 reps x 5 sets
Push Downs - Mini Band 125 reps x 1 set
Face Pulls - Rope 90 lbs. x 10 reps x 3 sets
Seated Cable Rows - 150 lbs. x 6 reps x 5 sets
Great workout tonight...we all took very short rest peroids on all exercises. It kind a took a toll on me on my last set of dbells but I grinded them out. Next time I'm going to take more time. My new training partner brougth his sister to workout with us. Wow...very impressive lifter. She had no problem doing speed bench and actually she was very explosive. She did 30 lb dumbells for 3 sets of 15 with no problem. Can't wait to see how she does Sunday with the chains.
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animal
Junior Member
Posts: 73
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Post by animal on Sept 24, 2006 10:21:44 GMT -5
Sunday 9-24-06
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
Bench Press - competition grip 2 Board w/ 40 lbs. chain 285 lbs. x 3 reps 325 lbs. x 3 reps 350 lbs. x 1 rep 365 lbs. x 1 rep 375 lbs. x Missed
4 Board w/ 40 lbs. chain - CG 325 lbs. x 5 reps 345 lbs. x 4 reps 315 lbs. x 8 reps (Burn out set)
That's it...I woke up this morning with some back pain so I didn't want to push it to hard today. On my 2 boards I kinda screwed up and took to big a jumps and I missed bad at 375. Next time I know better.
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Post by dopar66 on Sept 25, 2006 7:54:16 GMT -5
Wow.....375 PLUS the chains.....then CG 315 PLUS the chains...... DANG! That's some strong pushing, Animal! I am highly impressed!
Make sure you take good care of that back! You only get one of those!
God Bless. Doug
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animal
Junior Member
Posts: 73
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Post by animal on Sept 25, 2006 8:50:32 GMT -5
Wow.....375 PLUS the chains.....then CG 315 PLUS the chains...... DANG! That's some strong pushing, Animal! I am highly impressed! Make sure you take good care of that back! You only get one of those! God Bless. Doug Thanks Doug...my back is feeling fine today. When you get my age, ya never know from day to day how your going to feel. Next week should be a real challenge for me, I'm dropping down to a 1 board with the chains...can't wait.
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Post by 3speed on Sept 25, 2006 19:35:22 GMT -5
Strong work Bro.
What is the date for the Worlds?
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animal
Junior Member
Posts: 73
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Post by animal on Sept 26, 2006 9:39:17 GMT -5
Strong work Bro. What is the date for the Worlds? Thanks bro...the WNPF Worlds are October 27-29.
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animal
Junior Member
Posts: 73
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Post by animal on Sept 27, 2006 21:07:36 GMT -5
Wednesday 9-28-06
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
Neck Raises w/ Harness 25 lbs. x 10 reps x 3 sets
Reverse Band Press - 16" Close Grip 295 lbs. x 5 reps 335 lbs. x 5 reps 385 lbs. x 5 reps 425 lbs. x 3 reps 405 lbs. x 3 reps
Rack Lockouts - 16" close grip 385 lbs. x 5 reps 425 lbs. x 5 reps 455 lbs. x 3 reps Note: Held last rep for 10 seconds at top.
Mini Band Push Downs - 100 reps x 1 set
Cable Hammer Curls - 110 lbs. x 10 reps x 4 sets
Seated Cable Rows 150 lbs. x 6 reps x 5 sets
Face Pulls - Rope 75 lbs. x 10 reps x 2 sets
I felt like I needed to hit my triceps extra hard tonight and we did. Man, my triceps are fried, right now! It felt good locking out over 400 lbs. with no problem. My new training partner is really getting into it. I finally got a partner that is decicated like me and wants to get stronger. There's no question...my numbers are going to go up. Having good training partners is huge! ;D
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Post by dopar66 on Sept 28, 2006 11:31:04 GMT -5
"I felt like I needed to hit my triceps extra hard tonight and we did"
Amen to that!
Wow what a workout!
God Bless.
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animal
Junior Member
Posts: 73
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Post by animal on Oct 1, 2006 10:55:04 GMT -5
Thanks Doug!
Sunday 10 -1- 06
Rotator Cuff- 5 lbs. x 10 repsw x 10 sets
1 Board - Bench Press w/ 40 lbs. Chains 245 lbs. x 3 reps 270 lbs. x 3 reps 295 lbs. x 3 reps 305 lbs. x 1 rep 320 lbs. x 1 rep 330 lbs. x 1 rep 340 lbs. x Missed Note: Paused all reps...
4 Board - Bench Press w/ 40 lbs. Chain w/ Close Grip 325 lbs. x 4 reps 335 lbs. x 3 reps 345 lbs. x 2 reps 355 lbs. x 1 rep
FRM w/ 40 lbs. Chain 225 lbs. x 11 reps (Burnout set)
Lat PUll Downs - Wide Grip 150 lbs. x 6 reps x 5 sets
That's all...I worked out with only one training partner today so we took short rest peroids. Even though I was kinda gased on my burnout set I felt I did ok...I probably could of got a couple more if I went to failure. I'm 4 weeks out from the worlds and feeling good about my raw bench.
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Post by chancey on Oct 1, 2006 11:58:00 GMT -5
Sure looks like another PR for you Animal. Great work.
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Post by dopar66 on Oct 2, 2006 7:37:40 GMT -5
With all that poundage plus chains, I have to agree with Chancey! Animal those numbers are looking VERY STRONG! You ought to do really well at the meet!
God Bless.
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animal
Junior Member
Posts: 73
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Post by animal on Oct 2, 2006 11:00:27 GMT -5
With all that poundage plus chains, I have to agree with Chancey! Animal those numbers are looking VERY STRONG! You ought to do really well at the meet! God Bless. Thanks Chancy & Doug! If my workouts continue the way I'm going...I should hit some nice numbers at my meet. Although I was disapointed to miss that 340 with chains. I really wanted that bad. To break the world record I needed to make that lift and I missed it. I still got a few more workouts before the worlds so theres time. I determined to get stronger.
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animal
Junior Member
Posts: 73
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Post by animal on Oct 4, 2006 20:33:41 GMT -5
Wednesday October 4, 2006
Rotator Cuff- 5 lbs. x 10 reps x 3 sets
Neck Raises w/ Harness Strap 25 lbs. x 10 reps x 3 sets
16" Close Grip Floor Presses 225 lbs. x 5 reps 245 lbs. x 5 reps 275 lbs. x 4 reps 245 lbs. x 5 reps 225 lbs. x 10 reps x 2 sets
Monster Mini Band Push Downs 100 reps x 1 set
High Face Pulls - Rope 100 lbs. x 10 reps x 3 sets
Cable Hammer Curls - 120 lbs. x 6 reps x 5 sets
Seated Cable Rows - Medium Grip 160 lbs. x 6 reps x 5 sets
Fun workout tonight...I love doing floor presses with a close grip. I think theses are one of the best tricep exercises out there especially when you pause them. I'm allready looking foward to Sunday workout...I'm going to hit the 2 board with no chains so I'm anxious to see where I end up.
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animal
Junior Member
Posts: 73
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Post by animal on Oct 8, 2006 12:39:19 GMT -5
Sunday 10-8-06
Rotator Cuff- 5 lbs. x 10 reps x 4 sets
1 Board - Bench Press - Competition Grip 285 lbs. x 3 reps 305 lbs. x 3 reps 330 lbs. x 3 reps 340 lbs. x 2 reps 350 lbs. x 1 rep 360 lbs. x 1 rep 315 lbs. x 3 reps (drop set) Note: Pause all reps....
5 Boards - same grip 335 lbs. x 5 reps 375 lbs. x 5 reps 405 lbs. x 5 reps Note: Paused all reps....
Lat Pull Downs - Wide Grip 160 lbs. x 6 reps x 5 sets
That's it...felt pretty good today and eveything felt light in my hands and I'm gaining confidence each week. I still got 3 weeks to go before the worlds so I got time to work on some things. I will be ready come Oct. 28! Body weight 215 lbs.
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Post by dopar66 on Oct 11, 2006 11:39:39 GMT -5
Wow. Some day I plan on learning how to bench. Until then I am just in awe of all yall strong dudes!
God Bless.
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Post by chancey on Oct 12, 2006 11:19:39 GMT -5
You really look like you on a roll. I love the variety of your workouts. If I ever find a gym that caters to PLs with bands, chains, boards, etc - I am never leaving. Oh, and I would love to try the reverse band press although I have a hard time figuring that one out. What's the carryover?
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