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Post by toolpod on Dec 24, 2006 15:39:14 GMT -5
Sun 24-Dec-06
Merry Christmas to all!
First day back on chest since straining the pec a week and a half ago.
Kinda crummy today...but at least I made it to the gym. One the plus side, pecs AND shoulders feel good. Hoping to get to the gym every day this week (except tomorrow ;D )
Chest Day
Rotator cuff prehab
10X135
8X225
8X315
3X365
1X405
Miss: 425
Incline bench:
8X225
8X225
Dips, BWT:
2X8
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Post by toolpod on Dec 26, 2006 23:03:44 GMT -5
Tue 26-Dec-06 Shoulder/Upper back day 15 minutes cardio on the dreadmill Geeze my cardio is in the dumper...couple minutes at 6.5MPH and my heart rate was sky-high...need to do this more often... BWT: 200 Seated Military press, barbell 8X95 8X135 8X185 3X225 (last one assisted) 4X205 Standing barbell curl, 20# bar: 8X70 8X90 6X110 1X130 Hammer Strength Shoulder Press (yes, in the spandex room again ) 8X 1-45# plate each side 8X 2-45# plates each side 8X 3-45# plates each side 3X 4-45# plates each side Flat bench bar raises: Lay flat on bench, take bar normally at arms length. Keeping arms locked, lower bar to touch upper thigh, bring back up. 8X45 8X50 8X55 Pull ups: 2X5 Incline sit-ups: Front, back, left, right 2X10 each Done...in time to make it to my Parents' house for leftover turkey, stuffing, carrots, homemade noodles, and pumpkin pie with cool whip!
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Post by toolpod on Dec 31, 2006 13:38:15 GMT -5
Sun 31-Dec-06
Last Chest Day of the year:
Rotator Cuff Prehab
Flat Bench:
8X135
8X225
8X315
3X365
1X405
1X415
1X425
1X425 Light assist
2X405 Light assist on 2nd rep
Incline bench:
8X225
Done! Happy New Year to all!
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Post by chancey on Dec 31, 2006 18:00:46 GMT -5
That's a great workout to end the year on. Great job on the 425 and the relentless punishment thereafter.
Happy new year.
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Post by toolpod on Jan 3, 2007 13:32:40 GMT -5
Thanks Chancey! I hope you and yours had a most excellent Christmas and New Years. (forget Ramahanakwaanzmas!)
I just wanted to get a last heavy workout in for 2006!
Wed 3 January 2007
First day of the year, appropriate that I should start out with chest! ;D However, I am in a sort of schedule bind, so today is going to be "Kitchen Sink Day"
BWT: 202 ( holy smokes did I eat well over Christmas! )
10 Minutes jog @5.5MPH on the treadmill
Squats, 1-2" below parallel:
8X135
8X225
4X275
Rotator Cuff Prehab:
Flat bench:
10X135
Speed bench:
3X245 (little slow, so I dialed it back a bit)
3X225X4
3X235X4
Flat bench, fast concentric:
8X315
Deadlift:
8X135
8X225
3X275 Easy triple! woohoo.
Done, elaspsed time: 50 minutes!
Time to eat!
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Post by dopar66 on Jan 4, 2007 11:35:29 GMT -5
Nice squats and deads! Speed bench? Whoo doggy there ain't NOTHING speedy about my bench!
50 minutes....what'd you have, folks loading one bar while you were lifting on the other?
:')
Happy New Year and God Bless.
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Post by toolpod on Jan 7, 2007 22:48:06 GMT -5
Sat 06-Jan-2007
Light legs day:
Squat:
8X135
8X225
Deadlift:
8X135
8X225
Mrs. Toolpod (or as she prefers to be called: Patchkicker )
The wife and I will be competing in the 8th Annual Pittsburgh Monster meet, doing a bench/deadlift. She will be in the 165# Raw division. Last year took first in the mens 198# Raw bench...this year I will be in the hunt for that, but also going to get schooled in the deadlift div.
My wife is just starting out from the triathlon world, so we did a PR benchmark to set her baseline:
Bench: 110
Deadlift: 185
The goals for the meet (March 25) are:
Bench: 135
Deadlift: 250
Sun 07-Jan-2007
Chest Night
Rotator cuff prehab
Flat Bench:
8X135
8X225
8X315
1X405
1X410
1X415
1X420 Long lockout...fought it for a good 5 seconds
Miss: 410
Bench for Reps:
20X225
Incline Bench:
8X185
4X275
1X315
Done!
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Post by chancey on Jan 8, 2007 9:01:17 GMT -5
When this contest taking place? That's awesome that your wife shares in your interest. Looking forward to you bringing your deadlift up. You may want to hit 3speed or Doug up for some advice.
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Post by toolpod on Jan 8, 2007 13:31:41 GMT -5
Chancey:
March 25, at the Holiday Inn near Pittsburgh International Airport. It's a push-pull / single lift meet. Unsanctioned, they generally get 100+ lifters. Last year was a "slow year" and they only had about 80 lifters. Good judging, good music, great time.
Mon 8 Jan 07
Shoulders day:
10 minutes Cardio on treadmill @6.0MPH
Seated Military Barbell press:
8X95
8X135
8X185
4X205
Standing Curls, 20#bar
8X70
8X90
6X110
1X130
Lat Pulldowns:
8X135
8X150
Hammer Strength Shoulder press (this one was more like an incline bench press)
8X 1 45# each side
8X 2 45# each side
8X3 45# each side
6X4 45# each side
Done.
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Post by dopar66 on Jan 8, 2007 19:33:00 GMT -5
That is way cool! Toolpod and Patchkicker! Well, you have the team name down pat!
Can't wait to see the results, but the goals look very reasonable!
God Bless.
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Post by toolpod on Jan 11, 2007 0:22:49 GMT -5
Wed 10-Jan-2007
Chest Day
10 Minutes jog @ 6.0MPH gack!
Rotator cuff Prehab
Flat Bench
10X135
Speed Bench:
3X225X9 Little sore in right front deltoid...babying it.
Flat bench:
8X315
Tricep pushdowns with that two-rope thingy:
8X120
8X140
6X160
8X120
8X100
8X80
8X60
8X40
8X20 Triceps burned!
Pressed for time...back to work.
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Post by chancey on Jan 11, 2007 8:57:11 GMT -5
Wow, that's a whole lot of tricep pushdowns! Two-rope thingy - I see you speak Douglish.
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Post by toolpod on Jan 11, 2007 12:10:40 GMT -5
Just trying to burn the triceps!
"Douglish"...that rocks!
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Post by dopar66 on Jan 11, 2007 15:21:19 GMT -5
Chancey I was thinking of how to word that...... "Douglish" works for me. :')
TP, I reckon you DID burn the triceps! Had the same shoulder sensation this morning, babying that bad boy. Ended up only doing two sets of nasty wides and two sets of declines, no time for much isolation work this morning. But I digress... Take good care of those shoulders big man!
God Bless.
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Post by toolpod on Jan 13, 2007 13:53:15 GMT -5
Thanks Doug, I'll see how they feel tomorrow. Sat 13-Jan-07 5 Min Cardio Squats: 8X45 8X135 8X225 Deadlift: 8X135 8X225 3X275 1X325 1X325 Miss:375 Mrs Toolpod's heavy day: 5 Min Cardio Squats: 8X45 8X95 3X135 Rotator cuff Prehab Flat Bench, paused w/press cmd: 8X45 8X55 8X75 8X80 8X85 3X100 (last one assisted) 1X105 1X110 Miss:115 5-Board Press: 115X8 135X3 Deadlift: 8X55 8X95 3X135 1X155 1X175 1X185 1X185 3X135
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Post by dopar66 on Jan 13, 2007 17:47:27 GMT -5
Daggone! Ms. Toolpod had a right good day as well! To do all that volume then go for a 115 is pretty confident! My respect!
Nice pulling! Knocking out those reps with 325, that's progress! Don't count that 375 as whooping you yet, though. You already have started making strides, not a confidence buster, just another step to take!
God BLess.
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Post by toolpod on Jan 15, 2007 21:57:34 GMT -5
Thanks for the kind words Doug, she appreciated them. She' s used to a lot of high percentage rep work from her triathlon days...I just have to keep her focused on 1RM as a goal...i.e.: I make her do the heavy stuff whether she wants to or not. (this is gonna hurt you much more than it will me) ;D Hard for me to post at work during the day, so here's the late update: Mon 15-Jan-07 Chest day i.e.: The best day of the week! Missed Sunday's workout due to the gym being locked and my partner not having the key. :-( BWT: 201 Christmas fat melting away. Rotator cuff prehab Flat Bench: 10X135 8X225 5X315 4X365 4X365 3X365 1X405 1X410 1X410 1X410 Just barely got this...fought it for several seconds, spotter touched it, told him to hold off, right butt cheek off of the bench...hard won rep. Bench for reps: 16X225 triceps burning Incline bench: 8X225 3X275 Fourth rep required Spotter Intervention (TM) Back in the Spandex Room(TM) Hammer strength Decline: 8 X 3 45# Plates on each side 6 X 4 45# Plates on each side Wow, triceps are just fried! Pec Dec (single pulley): 8X225 5X255 3X255 Done! I wiped out the triceps which was good, but I am happy about my heavy reps, particularly considering I haven't had any creatine in 2 or 3 months, so I'll be looking for a bump when I break down and buy some more.
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Post by dopar66 on Jan 16, 2007 12:20:09 GMT -5
GREAT GOBS OF GALLOPING GOOSE GOO!!!!!!!!!!
You did your flat bench raw? Well, on second thought, it doesn't matter. 11 reps at 365, 1 at 405, and 3 at 410, I dont care if you had on a cast iron shirt open in the back pulled low on the shoulders with double velcro rubber band elbow straps! For a 200 pounder to push weight like that is just incredible!
And just look at the trademarks and patents you got out of that one workout! :') (I'll be sure to use in-text citations, MLS style, when I steal the "spotter intervention" phrase in the future....)
Suffice it to say I am more than moderately impressed with your workout......
God Bless.
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Post by toolpod on Jan 16, 2007 13:38:38 GMT -5
All reps done RAW, sir. ;D Heck, I've only ever gone shirted on the bench maybe 5-6 times...and that in a borrowed KDD. Shirt work, at least in the denim...has proven beyond me and my patience level. I haven't been able to get more than 25 lbs from one. Maybe one of these days I'll buy a Titan F6...but then again I hate spending $30 on creatine...so what makes me think I'll throw down $100 for a shirt I may not be any good in. Thanks for the encouragement! I have a really good day yesterday...my chest and shoulders are NICE and SORE today...which makes me feel good about the whole process. If only my triceps would be so sore...I'll try and go crazy on the skull crushers tomorrow! ;D
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Post by chancey on Jan 16, 2007 14:08:25 GMT -5
Awesome work! The best I can figure you have heavy days and heavier days! Reason I ask is that I think I need to keep my bench weight up because I feel like I've been losing strength. I think maybe I need to follow the TP template - much lighter of course! Man, I envy you on the skull crushers. I was pschyed to do these again because of the elbow pain I've had in the past. Lasted a couple workouts, elbow pain back - bummer.
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Post by toolpod on Jan 16, 2007 14:55:11 GMT -5
Thanks man...I agree with you...if I don't go heavy...at least 3 reps at or above 90% or multiple reps in the 80% range on heavy workouts...I feel like I am losing ground. Right now I'm on one speed/gadget play day and one heavy day. Likewise, if I take more than a week off, I feel like I slide backwards. Before a meet, I do at least a light speed day 4 days out.
I think I'm all CNS :-)
In any case I'm feeling it today...although oddly enough..my BICEPS are sore and not my triceps ( in addition to the chest and front delts ). I am going to have to work over the triceps. I have to be careful to on skullcrushers...I've hurt my elbows by not being careful. When that happens, I go CG bench and pin-press or rack lockouts.
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Post by dopar66 on Jan 16, 2007 15:49:57 GMT -5
Well, since both of yall mentioned elbows......
;')
I learned a trick from a friend named Bryan. Prior to those days when you're going to do any tricep isolation, even CGBP, before you work out coat the elbows with a primer coat and at least two top coats of Icy Hot, then put your elbow sleeves on over top of your Icy Hot. (Okay so I exaggerated on the amount of Icy Hot......) This one simple tip has practically eliminated all the tendonitis I had and allowed me to work practically pain free. I liked it so good I started doing it with my knees on squat day.
And it's a unique yet refreshing alternative to cologne......
God Bless!
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Post by chancey on Jan 16, 2007 19:16:48 GMT -5
Thanks TP. You’re an amazing bencher and if you talk benching I am listening!
Thanks for the tip Doug. It’s weird to hear Icy Hot without Mountain Dew attached somewhere in that sentence. They both owe you big time for all the props!
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Post by dopar66 on Jan 17, 2007 9:29:43 GMT -5
Well now that you mention Mountain Dew.......
;')
God Bless.
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Post by toolpod on Jan 22, 2007 14:01:17 GMT -5
Mon 22-Jan-07
Day off after working the weekend, combining Sat and Sun.
10 Minutes Cardio
Squat:
8X135
8X225
Bench:
Rotator cuff Prehab
10X135
8X225
5X315
4X365
4X365
1X410
1X410
Short on time...
Deadlifts:
8X135
8X225
3X315 easy triple
3X315
Miss: 375
Miss: 365
Mrs. Toolpod aka: Patchkicker :-)
10 min Cardio
Squat:
8X45
8X95
3X135
Bench:
Rotator cuff prehab
8X45
8X85
5X100
3X110 Last one assisted
1X115
1X115
Snuck a scooby-snack on the bar while she went to the restroom ;D
1X120 Assisted
1X120 Assisted
Heavy Negatives:
1X135
1X135
Deadlift:
8X95
3X135
1X185
1X185
1X205
1X205
Done! PR day for the Missus: 115 Bench 205 Dead!
EDIT: Forgot the negatives...
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