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Post by donaldmannion on Dec 18, 2006 17:02:36 GMT -5
Incline Bench Press
135 X 10 205 X 5 225 X 3 245 X 1
Flat Bench Press-RAW
265 X 8 305 X 4 305 X 4 265 X 10 225 X 20 315 X 2 315 X 2 275 X 6 225 X 20 135 X 50
Cable Cross Overs
3 sets of 8
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Post by chancey on Dec 18, 2006 18:58:03 GMT -5
Don,
Are you getting ready for a shirted meet? Rickhussey was talking about there being one in Manchester in Feb. Nice to see the log up - it's a great motivator.
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Post by donaldmannion on Dec 18, 2006 19:22:39 GMT -5
I might compete in Feb but unsure if I will.
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Post by rockman181 on Dec 18, 2006 20:21:55 GMT -5
That is some serious volume Don!!! Nice lifting.
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thomas
Junior Member
Posts: 92
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Post by thomas on Dec 18, 2006 20:31:07 GMT -5
Can you still move your arms? What kind of shirt? How much do you think it will add???
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Post by donaldmannion on Dec 19, 2006 5:38:26 GMT -5
I compete at 165, I bench raw 375, and with a shirt I bench 440. It is a titan single ply, F6. The fact is if you compete where they allow shirts the only way you stand a chance is if you use one also.
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Post by chancey on Dec 19, 2006 9:02:22 GMT -5
That is very impresive numbers at 165. You do that at my gym and you get the hairy eyeball - bunch of haters!
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Post by dopar66 on Dec 19, 2006 10:47:11 GMT -5
Wow! I must have missed the memo! 375 raw at 165? THat's up there with the best of 'em! Outstanding!
I may have to sneak north to get some benching tips!
:')
Have a blessed Christmas!
GOd BLess.
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Post by donaldmannion on Dec 24, 2006 10:14:26 GMT -5
4 Sets of push ups 50 Reps
Curls 55lbs X 12 X 4 Sets
Shrugs 140 X 25 X 4 Sets
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Post by donaldmannion on Dec 26, 2006 9:20:53 GMT -5
Chest
30 Push Ups 30 Push Ups
Flat Bench 135 X 10 155 X 10 275 X 10
Decline 135 X 10 205 X 15 135 X 50
Back
Pull Ups 12 Reps 15 Reps with 25 pounds assisted 25 Reps with 75 pounds assisted
Seated Pulls 125 X 12 Reps X 3 Sets
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Post by donaldmannion on Dec 28, 2006 20:25:06 GMT -5
Arms
Dumbbell Curls 45 X 8 55 X 8 65 X 6 75 X 6 80 X 4
E-Z Bar Curls 85 X 12 100 X 8 110 X 8 45 X 30
Floor Presses 135 X 10 225 X 8 315 X 4 135 X 50
Seated Nautilus Triceps Extensions 135 X 10 230 X 10 270 X 10 135 X 50
Dips 3 Sets of 15
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Post by donaldmannion on Jan 2, 2007 22:04:04 GMT -5
Bench Flat Raw
135 X 10 135 X 10 225 X 12 275 X 10 315 X 5 225 X 16
Seated Triceps Press Machine 130 X 10 230 X 10 250 X 10 110 X 25
Pull Ups 3 sets X 10
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Post by dopar66 on Jan 3, 2007 11:29:39 GMT -5
You are a beast! man that is some killer bench work! Heck, I'd be done after the pushups!
Some mighty strong tricep work as well.
When do you reckon you'll make up your mind on the Feb meet?
Happy new year, and God Bless.
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Post by chancey on Jan 3, 2007 17:40:43 GMT -5
It's a NH thing! Not the granite state for nothing.
Don, March 11 in Burlington? I am going to try to get a crew from my gym to do it seeing how they are all infatuated with the Bench. We got a 190 pounder who may be able to hit 400. He can get 365 now but if he ever trained right look out. I would really love for them to see a 165 pounder tear into 400! Me too for that matter.
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Post by donaldmannion on Jan 5, 2007 20:20:35 GMT -5
I am having troubles trying to break 375 raw right now. But the meet in February in Manchester I am hoping to attend. I need to start training a little heaver next week but we will see.
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Post by chancey on Jan 6, 2007 13:28:45 GMT -5
One thing is for sure - If you ever did BWT for reps you would blow everyone away!
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Post by donaldmannion on Jan 6, 2007 23:52:04 GMT -5
Flat Bench-Raw
Bar X 20 135 X 15 185 X 10 245 X 15 225 X 15 135 X 30
Machine Curls
3 Sets X 20 Reps
Triceps Extensions 3 Sets X 20
Machine Crunches 3 Sets X 25
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Post by donaldmannion on Jan 8, 2007 19:27:29 GMT -5
Flat Bench
135 X 10 185 X 10 225 X 3 275 X 12 315 X 5 265 X 12 245 X 12 185 X 20
Pull Ups 3 Sets of 12
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Post by dopar66 on Jan 9, 2007 12:15:23 GMT -5
41 reps over 245#. 29 reps in 3 sets over 265 pounds.
Donald, I think you have this bench thing figured out.....
:')
God Bless.
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Post by donaldmannion on Jan 9, 2007 15:59:30 GMT -5
Thank you but I have a lot of work still to learn. I am hoping within the next 6 months to bench over 400 raw.
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Post by donaldmannion on Jan 9, 2007 18:18:34 GMT -5
Pull Ups
3 Sets of 12
Shrugs
135 X 10 315 X 10 405 X 10 455 X 5 405 X 10 315 X 10
Power Cleans 185 X 6 185 X 6 205 X 5
Upright Rows 95lbs 3 Sets of 10
Pull Downs
160 X 10 140 X 10 120 X 10 85 X 20
Elliptical 20 Minutes
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Post by chancey on Jan 9, 2007 18:52:43 GMT -5
Don I would really appreciate it if you would lift like a 165 pounder and not a 265 pounder. Just kiddin'. Nice work - especially like those shrugs.
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Post by donaldmannion on Jan 9, 2007 20:17:27 GMT -5
Thanks, I guess being the youngest of seven forced me to work a little harder to fight back.
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Post by dopar66 on Jan 10, 2007 14:37:43 GMT -5
What did you do, bench press all 6 of the others at once? ?? :') God Bless.
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Post by donaldmannion on Jan 10, 2007 19:12:16 GMT -5
One Arm Hammer Curls
20 X 10 reps 40 X 10 Reps 65 X 5 Reps 75 X 5 reps
E-Z Bar Curls 90 X 10 X 3 Sets 80 X 10 50 X 20
Seated Triceps Extensions 90 X 10 150 X 10 230 X 10 270 X 10 X 3 Sets
Dips 20 Reps X 3 Sets
Elliptical= 15 Minutes
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