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Post by toolpod on Jun 7, 2007 15:15:28 GMT -5
I'm still liking the 275X2 on the incline!
Doug...are you doing Nats?
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Post by chancey on Jun 7, 2007 18:49:34 GMT -5
Gulp...me to TP.
Great pulling! Anytime you can get an "explosive" plug in with the DL it's a good day indeed. And you left with gas in the tank. AWESOME
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Post by toolpod on Jun 8, 2007 9:08:00 GMT -5
Definitely great pulling...I'd be lucky to get 3 slow singles at 340, and Rocky's blasting out explosive triples!
You guys definitely inspire me to keep hammering away at the deads!
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Post by rockman181 on Jun 9, 2007 10:45:03 GMT -5
Thank you for the support, you guys are awesome.
Leg press
8 x 180, 8 x 360, 8 x 540, 3 x 720
calf raises
10 x 45, 10 x 90, 10 x 135
Rear delt flyes
10 x 30, 10 x 35, 10 x 40, 10 x 45
EZ bar curls
8 x 70, 8 x 90, 3 x 8 x 110
Hammer curls
8 x 45, 8 x 50
I felt dizzy this morning, hope I'm not coming down with something.
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Post by rockman181 on Jun 11, 2007 19:04:41 GMT -5
Bench Night
135 x 8, 185 x 6, 225 x 4, 275 x 2
300 x 1 paused
325 x 2 - WaHOOOOO ;D 325 x 1 1/2 ..needed help with the second one
2 singles with 325
Much better this week. I cut the DE bench out completely last week.
Smith incline bench - not counter-balanced
8 x 135, 6 x 225, 3 x 275, 2 x 295
Dips, BW + 110#
8, 7, 6
Pushdowns
10 x 100, 10 x 110, 10 x 120
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Post by dopar66 on Jun 12, 2007 7:37:59 GMT -5
Outstanding benching Rockman! Finishing off 5-1/2 reps with the 325 is EXCELLENT!
(2x295 on the inclines? WOW!!!)
For a workout that was only 2 days after all that shoulder work (40 reps on the rear delts) that is STRONG! Man your workouts are a BLESSING to me!
(Toolpod, yep.)
God Bless!
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Post by rockman181 on Jun 13, 2007 18:33:15 GMT -5
Thank you, Doug. They are a Blessing to me too!! ;D That said, please don't take my deadlift workout personal. I didn't intentionally go against your advice, it just turned out that way... 135 x 8, 225 x 5, 3 sets of 340 x 3, and then... 365 x 5 ;D I only intended to do one, but it felt so darn good, I went for two, and then I thought, hmmm? 3, and 4, then 5, and I felt like I could have done more. It was a strange and beautiful thing, like a runners high. A PR for me. Anyway... seated rows in a machine with independent arms: 90 x 10, 140 x 10, 160 x 10 Pulldowns: 3 x 8 x 170 Pullovers: 3 x 10 x 80
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Post by CCchamp165 on Jun 13, 2007 21:40:36 GMT -5
Looking strong there RockMan
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Post by dopar66 on Jun 14, 2007 7:40:18 GMT -5
Rockman, nothing personal! You gotta remember my advice is only worth 2 cents, that 365x5 is PRICELESS! INCREDIBLE Rocky! That's PRAISE THE LORD material there, brother! I am blown away, speechless, and that takes some doing! :')
Man, thank YOU for sharing the blessing this morning, Rocky!
God Bless!
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Post by chancey on Jun 14, 2007 11:16:34 GMT -5
365 x 5! You've made one heckuva comeback!
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Post by toolpod on Jun 15, 2007 10:10:29 GMT -5
325 for a bench-double! Looking real strong!
365X5 on the deads! Wow! Prayer and hard work pay off! Praise God, brother and pass the Ammunition!
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Post by rockman181 on Jun 15, 2007 17:49:52 GMT -5
Thank you again, gentlemen. Doug, your advice is a LOT more than 2 cents. I value your advice and wisdom, I just couldn't help myself. I will not make a habit of doing things like that.
Chancey and Toolpod, thank you for the kind words. I am almost back to where I left off on the bench, and I'm actually ahead on the deadlift, surprisingly.
God's Grace for enabling me to work out is a Blessing, but having you guys as friends is a greater Blessing.
Tonight's workout:
Leg Press
180 x 8, 360 x 6, 560 x 8, 650 x 8, & 750 x 5
Seated calf raise
45 x10, 90 x 10, 135 x10
EZ Curl
70 x 8, 110 x 8, 120 x 6, 130 x 3
Dumbbell Curl
50 x 8, 55 x 8, 60 x 4
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Post by joebear on Jun 17, 2007 19:11:36 GMT -5
rockman -
you are doing GREAT !
keep listening to Doug and that bench monster toolpod !
Joe
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Post by 3speed on Jun 17, 2007 19:22:59 GMT -5
RM181,
It is fantastic to see the comeback you are making. Keep up the pain free work!
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Post by dopar66 on Jun 18, 2007 11:55:17 GMT -5
Echo and Echo!
Thanks for the kind words, Rocky!
God Bless.
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Post by rockman181 on Jun 18, 2007 18:03:55 GMT -5
Thank you Joebear, 3speed and Doug. You guys keep me motivated.
I tried the Buckeye Routine tonight, based on a max of 325. I know I can do more than 325, but I wanted to see how it felt. The weight was definitely manageable, but I'm feeling the volume. A little aching in the joints.
135 x 8, 215 x 8, 235 x 6, 265 x 4, 285 x 3, 295 x 2, 305 x 1, 265 x 4
Dumbbell bench
100# x 10, 10, 8, & 6. Really burned out fast.
Pushdowns,
100 x 10, 110 x 10, 125 x 10
cable/rope extensions
3 x 10 x 150
my arms are spent!!
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Post by chancey on Jun 18, 2007 19:03:53 GMT -5
Awesome benching! I'm thinking, if you're going to do high reps on the dumbells, to maybe shave off a set or 2. Looks good without that 6. It still looks good but you get the point. Nice tri blasting to finish it off.
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Post by biglifter on Jun 18, 2007 21:41:27 GMT -5
About 4x my bench volume, Rock. Great work!!!!!!!
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Post by sasquatch on Jun 18, 2007 21:49:59 GMT -5
great work
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Post by rockman181 on Jun 20, 2007 19:31:03 GMT -5
I hear you, Chancey. I've been trying to get up to 5 sets of 10 with the 100's, but with this new routine, I need to change my plans.
A big thanks to Biglifter and Sasquatch!! ;D
Deadlift
2 x 8 x 135, 5 x 225, 3 x 315, 4 sets of 1 x 365.
It was really weird tonight. My form was bad. I think Iwas trying so hard to tense all of my muscles, that I half curled the weight, and then got twisted sideways and had to struggle to back. It was not pretty. Next week I'll go from 315 to 335, to 355, and then maybe 375. We'll see.
Seated rows
10 x 90, 10 x 140, 10 x 180, 6 x 230
Pulldowns
3 x 8 x 170
Pullovers
2 x 10 x 80
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Post by biglifter on Jun 20, 2007 20:30:49 GMT -5
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Post by dopar66 on Jun 21, 2007 12:12:03 GMT -5
GREAT article by a guy who may know a thing or two about lifting.
The article didn't address your "keeping it tight". There's a huge difference between keeping it tight and keeping it flexed, as in curling your deadlift. Visualize your hands as hooks and all they have to do is connect the bar to your body. Don't pull with your arms at all. You want them NOT relaxed of course, but you don't want them flexed either. That can lead to ruptured biceps. I dont know how to tell you to recognize when you get it just right, or how to train yourself to condition your arms and hands to deadlift that way. HOWEVER, if you do your seated rows on a chest-supported machine, stop using your thumbs to grip. That was my first lesson on deadlift grip.
That's about all I got, other than excellent pulling! 365 for four ain't too shabby for a bencher!
:')
God Bless!
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Post by joebear on Jun 21, 2007 21:26:38 GMT -5
Echo Doug !
Great progress.
Take care
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Post by rockman181 on Jun 22, 2007 17:55:55 GMT -5
Thank you for the link, Biglifter. I read it, now I have to digest it, and make it part of me. The last part is the hardest part. Thank you Doug. I know that you are exactly right. I need to let my arms hang. Thanks to Joebear too!
Short workout tonight, had to meet a contractor.
Leg Press, weight = plates
180 x 8, 360 x 8, 560 x 8, 650 x 8, 740 x 6
EZ Curls
90 x 8, 110 x 8, 130 x 6, 140 x 3
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Post by chancey on Jun 22, 2007 18:29:49 GMT -5
Toss Doug a scoobie snack for that very valuable tip.
Great lifting. Big old tough chancey can't curl like that. I tip my cap.
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