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Post by rockman181 on Apr 30, 2007 19:32:22 GMT -5
New log, strange workout: Bench 8 x 135, 6 x 185, 4 x 225, 3 x 275 first set: 315 x 1. Tried 2, missed the 2nd Second set: 315 x 2 wahooo ;D third set: 315 x 0 fourth set: 275 x 3 - dropped down Dumbbell bench: 10 x 80, 10 x 90, 7 x 100 Cable cross-overs - Was working out with a group, and didn't pay attention to the weight. I just did what everyone else did. Cable pushdowns 180 x 10, 200 x 10, 200 x 10 Cable extensions: 3 x 12 x 150 Dips: 10 x bw, 6 x bw +70 Had to run
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Post by dopar66 on May 1, 2007 7:47:26 GMT -5
Maybe strange, but certainly STRONG! Great pushing on sets 1&2 @315, and OUTSTANDING followup set with 275!
Rocky is BACK! YEAH!
(I feel a sudden urge to hum "Eye of the Tiger"...... best workout song EVER!!!)
Had to run? After all that lifting?
;')
GOd Bless!
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Post by rockman181 on May 2, 2007 18:33:18 GMT -5
Deadlift
2 x8 x 135, 8 x 225, 5 x 275, 3 x 5 x 320, 1 x 3 x 340
Machine pulldowns,
hands forward 3 x 8 x 250 palms facing each other 3 x 8 x 250
Pullovers
10 x 65, 2 x 10 x 70
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Post by dopar66 on May 3, 2007 7:39:08 GMT -5
NICE deadlifts! That new technique with the shoulders, how is that going?
That's some mighty fine machine pulldowns as well. I've NEVER been able to get to 250 for reps, very nice pulling!
God Bless.
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Post by rockman181 on May 3, 2007 19:42:04 GMT -5
Hi Doug,
The new forms that I'm using are working quite well. I was constantly in pain, mostly neck back and shoulders, before I started experimenting this year. Not the normal muscle pain either, I kind of like that pain. I'm virtually headache free, and my pain levels have dropped dramatically. Thank you for asking.
As far as the pull downs, I don't know how much of that 250 actually gets to the bar, but I know it's not all of it. I'm tempted to measure the leverage arms and calculate how much you actually pull. It not a regular pulley machine, there's definitely a mechanical advantage there.
It's sort of like the leg press, you can pile the weight on there, but you're really only pressing approximately 70% of what's loaded.
God Bless!
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Post by dopar66 on May 4, 2007 10:25:39 GMT -5
Thank the LORD about the neck pain! What a HUGE blessing!
ROger on the pulldown thing. Even with a probably similar machine, the best I can go for legitimate reps is 215. Reckon I need to eat more wheaties......
:')
Have a blessed weekend!
God BLess.
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Post by rockman181 on May 4, 2007 18:12:10 GMT -5
"Thank the LORD about the neck pain! What a HUGE blessing!"
Amen to that, brother. I thank Him Every day.
Also, Doug, I checked ou that pull-down machine; you get about 2/3 of the weight. A little more abover parallel, a letttle less below parallel. I hung a 100 pound dumbbell off the handle, and it semi-counterbalanced the 150 setting. Soooo, 250 is more like 165/170. Not so impressive.
Tonight
Leg press, weight = plates
10 x 200, 10 x 400, 8 x 600, 5 x 650
Seated Machine Calf Raises 12 x 45, 12 x 70
Decline crunches 2 x 20
Seated Shoulder presses in the smith machine, weight = plates
10 x 90, 10 x 140, 7 x 180
Preacher curls
10 x 80, 10 x 100, 5 x 120
Dumbbell curls:
10 x 35, 10 x 40, 10 x 45, 10 x 50
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Post by rockman181 on May 7, 2007 19:05:16 GMT -5
Flat Bench
warm-up, then 3 x 8 x 235, 8 x 245
Dumbbell Bench
100 x 8, 8, 7
Dips = BW + 80
8, 7, 5
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Post by chancey on May 7, 2007 19:27:57 GMT -5
Strong workout. Dips +80 Rocks!
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Post by dopar66 on May 8, 2007 13:28:01 GMT -5
8x245; dumbells for 100x8, 8, 7; dips +80 for 8, 7, 5.
ROCK ON!!! No pun intended. NICE workout Rocky!
God Bless.
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Post by rockman181 on May 9, 2007 20:15:47 GMT -5
Thank you gentlemen! Sorry I haven't been posting much lately. I've been busier that a one-armed wallpaper hanger.
Deadlift
8 x 135, 5 x 225, 3 x 315, 3 x 335, 2 x 3 x 345
seated rows 150 x 8, 170 x 8, 190 x 7, 190 x 7
Pullovers 3 x 10 x 70
Dumbbell Hammer curls
45 x 10, 2 x 50 x 8
Preacher curls
70 x 10, 90 x 8
had to cut it short
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Post by dopar66 on May 10, 2007 8:55:02 GMT -5
"Thank you gentlemen! Sorry I haven't been posting much lately. I've been busier that a one-armed wallpaper hanger." ......plucking a banjo....... now THAT's a busy guy! :')
Excellent deads and mixing it up with back work! OUCH I bet there's some sore muscle groups this morning! Lots of working in for a short workout.
God Bless!
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Post by rockman181 on May 12, 2007 11:52:20 GMT -5
LOL Doug, I like that. You're right about the muscles, I was hurting on Thursday and Friday.
The gym I was going to closed this week, so Russ, Wayne and I started working out at a new gym. They are power lifter friendly; unlike any other gym in our area.
Leg press, weight = plates
10 x 180, 8 x 360, 8 x 540, 8 x 630, 8 x 680, 3 x 720
That was cool! the 8 plates on each side came to the end of the bars. A PR for me.
Seated Machine Calf Raises 12 x 45, 12 x 70, 12 x 90
Seated Shoulder presses in the smith machine, weight = plates This machine isn't counterbalanced
10 x 90, 10 x 140, 8 x 180
Speed Bench (it was supposed to be, but I should have gone lighter.)
6 sets of 3 x 275
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Post by rickhussey on May 12, 2007 16:30:14 GMT -5
That's some serious weight on the leg press. You are overall just strong!
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Post by chancey on May 12, 2007 17:49:34 GMT -5
Thats always good news on the PL friendly. I gotta agree with Rick on all accounts.
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Post by rockman181 on May 13, 2007 12:49:04 GMT -5
Thank you very much gentlemen. The leg press isn't one of those vertical machines; it's one of those 45 degree angled machines. You only have to push with a force equal to about 70% of the weight. That said, I'm suprised myself!! It wasn't that long ago that 500 felt heavy.
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Post by dopar66 on May 14, 2007 6:52:01 GMT -5
500 IS heavy! 70% or not, 720x3 AIN'T TOO SHABBY!!!!
And THEN you go and use 275 for your speed work! I call that a heavy day! WOO HOO Rocky!
God Bless!!!
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Post by chancey on May 14, 2007 8:05:14 GMT -5
Engineers! HEAVY. Nuf said.
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Post by biglifter on May 14, 2007 8:22:54 GMT -5
500 IS heavy! 70% or not, 720x3 AIN'T TOO SHABBY!!!! And THEN you go and use 275 for your speed work! I call that a heavy day! WOO HOO Rocky! God Bless!!! Ditto, concur, agree and all the other ways to say great work!
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Post by rockman181 on May 14, 2007 19:46:34 GMT -5
Bench night
250 x 7, 3 x 6 x 265, 5 x 280
Dumbbell bench
2 x 8 x 100, 1 x 10 x 100, 1 x 8 x 100, 1 x 5 x 105
Rear delt flyes
12 x 35, 12 x 40, 10 x 45
Push-downs in a single cable machine
10 x 100, 10 x 110, 10 x 120
I felt really strong on the bench tonight. I was supposed to do 4 x 7 x 250, but the first set flew up, and felt really light. I was even able to "snap" the 265's up. Thar's why I did an extra set with 280. These are the kind of work-outs that me love lifting.
Praise the Lord.
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Post by chancey on May 14, 2007 19:59:07 GMT -5
It's a beautiful thing for sure. If you could only bottle days like these. That's one SOLID bench workout!
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Post by dopar66 on May 15, 2007 6:26:19 GMT -5
Rocky, it is a BLESSING to me to read your logs! Man, just a coupla months ago we were all kinda singing the blues thinking you were done. Now look at these workouts! Definitely Praise the LORD!
Outstanding workout!
God Bless! Pressed down, shaken together, and overflowing!
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Post by biglifter on May 15, 2007 11:04:58 GMT -5
Wow! Don't ever post to your "new light workout" log again! That would just be false advertising ;D. Great HEAVY work!
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thomas
Junior Member
Posts: 92
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Post by thomas on May 15, 2007 18:28:31 GMT -5
Those are some very nice numbers. What is your body weight? I feel your pain about local gyms coming and going. Powerlifters are not readly welcomed either around where im from. Again nice numbers and good luck on the gains.
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Post by rockman181 on May 18, 2007 18:20:52 GMT -5
Thanks guys.
Leg Press, weight = plates
8 x 180, 8 x 360, 8 x 540, 4 x 720, 8 x 540
Seated calf raises
12 x 45, 12 x 70, 12 x 90
Seated Smith machine shoulder presses, weight = plates
8 x 90, 8 x 140, 8 x 180, 6 x 200
DE Bench
8 x 135, 6 x 185, 4 x 225, 3 x 275, 5 x 3 x 265
Declines (first time doing these. A little awkward)
8 x 135, 8 x 185, 8 x 225, 6 x 275 (kinda like em')
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