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Post by toolpod on Jan 16, 2013 9:19:09 GMT -5
Thanks guys!
405 down...(90lbs to-go) ;D
A vid of my 405 from Monday:
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Post by toolpod on Jan 21, 2013 15:33:28 GMT -5
Monday 21 Jan 2013 BWT 213 3 minutes on Elliptical trainer Delt raises, straight and 45 degree, Rotations: 3 sets 2.5X10 Flat bench: 20X45 10X95 10X135 10X185 7 sets of 11X225 nice and smooth Total Bench Poundage: 22375  Upright Machine High face Pull: 10X100 10X100 10X100 Overhead Triceps Pulley Push down: 10X110 8X130 10X110 Done! |
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Post by toolpod on Jan 22, 2013 13:15:55 GMT -5
Tuesday 22 Jan 2013 BWT 213 5 minutes on Elliptical trainer MM-Misery: 3:30 minute break between complexes, 4 complexes. | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X95 | | Front squat | 6X95 | | Push Press | 6X25# db | | Back squat | 6X95 | | Good Mornings | 6X95 |
Machine Mil Press: 10X20 10X20 10X20 Done! |
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Post by toolpod on Jan 23, 2013 13:45:32 GMT -5
Wednesday 23 Jan 2013
BWT 212
20 minutes on Elliptical trainer
Upright Machine High face Pull:
10X100
10X100
10X100
Incline Sit-ups:
3X10
T-Bar Row:
10X25
10X25
10X25
Burger King:
2 X Italian Chicken Sandwich ;D
Now I'm Done...
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Post by toolpod on Jan 24, 2013 13:24:53 GMT -5
Thursday 24 Jan 2013
BWT 213
5 minutes on Elliptical trainer
Delt raises, straight and 45 degree, Rotations:
3 sets 2.5X10
DB flat bench:
10X25#
10X50#
10X75#
DB Ear-swipers:
10X50#
10X50#
10X50#
Lat-Pulldowns:
10X100
10X100
10X120
Done!
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Post by toolpod on Jan 30, 2013 14:21:10 GMT -5
Wednesday 30 Jan 2013
Missed Monday's and Tuesday's workout due to tedious work stuff ;-)
BWT 213
3 minutes on Elliptical trainer
Delt raises, straight and 45 degree, Rotations:
3 sets 2.5X10
Flat bench:
20X45
10X95
10X135
10X185
8X225
8X275
8X315
Incline Bench:
8X135
8X185
7X225 Triceps running out of gas
Out of Time! Done!
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Post by buckeye2010 on Feb 1, 2013 15:37:04 GMT -5
Just got caught up on the blogs. That 405 went up reall fast. Keep up the intensity.
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Post by toolpod on Feb 4, 2013 16:32:57 GMT -5
Thanks B-2010...just keeping at it steady-like. Monday 4 Feb 2013 BWT 213 5 minutes on Elliptical trainer Delt raises, straight and 45 degree, Rotations: 3 sets 2.5X10 Flat bench: 20X45 10X95 10X135 10X185 5 sets of 12X225 (was going to be 7, but time was short) Total Bench Poundage: 18550  Overhead Triceps Pulley Push down: 10X110 10X130 8X150 Done! |
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Post by toolpod on Feb 5, 2013 15:40:00 GMT -5
Tuesday 5 Feb 2013
BWT 213
15 minutes on Elliptical trainer
Done
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Post by toolpod on Feb 6, 2013 14:09:29 GMT -5
Wednesday 6 Feb 2013 BWT: 214 25 Min on Elliptical Trainer MM-Misery, 4 min breaks, 2 complexes (lazy) | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X45 | | Front squat | 6X95 | | Push Press | 6X45 | | Back squat | 6X95 | | Good Mornings | 6X95 |
Machine pulley Hi-Pulls: 10X100 10X100 10X100 Done! |
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Post by toolpod on Feb 7, 2013 20:04:22 GMT -5
Thursday 6 Feb 2013
BWT: 214
10 Min on Elliptical Trainer
Delt raises, straight and 45 degree, Rotations:
3 sets 2.5X10
DB bench:
10X25#
10X25#
10X50#
10X75#
10X75#
10X75#
10X75#
DB Ear-Swipers:
10X50#
10X50#
10X50#
Machine pulley Hi-Pulls:
10X100
10X100
10X100
Flat bench:
3X135
3X185
3X225
3x275
3X315
3X365
10X225
10X135
Overhead Triceps Pulley Push down:
10X110
10X130
9X150
Done!
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Post by buckeye2010 on Feb 7, 2013 21:52:35 GMT -5
Great volume and intensity. Keep it strong.
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Post by toolpod on Feb 8, 2013 13:12:15 GMT -5
Friday 6 Feb 2013 BWT: 214 10 Min on Elliptical Trainer MM-Misery, 4 min breaks, 3 complexes (somewhat lazy) | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X45 | | Front squat | 6X95 | | Push Press | 6X45 | | Back squat | 6X95 | | Good Mornings | 6X95 |
Machine pulley Hi-Pulls: 10X100 10X100 10X100 Done! |
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Post by George on Feb 10, 2013 23:29:20 GMT -5
I just told Steve that it seems like we all are mounting comebacks at the same time for various reasons. This has me a little more amped. All we need now is a quick view of Lhota's poster and we will be unstoppable.
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Post by toolpod on Feb 11, 2013 14:55:00 GMT -5
George...I still miss that poster...80's all the way.
Monday 11 Feb 2013
BWT 214
5 minutes on Elliptical trainer
Delt raises, straight and 45 degree, Rotations:
3 sets 2.5X10
Flat bench warmups:
20X45
20X45
10X95
10X135
3X225
Buckeye-410 (first time doing the Buckeye routine in 13mo)
8X260
6X300
4X330
3X370
2X380
1X390
Skipped downset of 4X330 due to time crunch
Machine pulley Hi-Pulls:
10X100
10X100
10X100
10X100
Overhead Triceps Pulley Push down:
10X110
10X130
10X150
Done!
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Post by George on Feb 14, 2013 0:06:48 GMT -5
BTW - Me and Steve are eyeing the Kings Gym meet near Cleveland in November. Steve's been there before, not sure if you have but it sounds like a good time. (And that poster joke keeps going like the golf cart in Ernest Goes to Camp...chuckle every time)
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Post by toolpod on Feb 20, 2013 14:10:38 GMT -5
Wednesday 20 Feb 2013
BWT 213
5 minutes on Elliptical trainer
Delt raises, straight and 45 degree, Rotations:
3 sets 2.5X10
Flat bench:
20X45
10X95
10X135
10X185
5 sets of 12X225
Machine pulley Hi-Pulls:
10X100
10X100
10X100
10X100
Overhead Triceps Pulley Push down:
10X110
10X130
8X150
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Post by toolpod on Feb 21, 2013 17:22:35 GMT -5
Thursday 21 Feb 2013 BWT: 213 10 Min on Elliptical Trainer MM-Misery, 4 min breaks, 3 complexes (sorta lazy) | Deadlift | 6X95 | | Straight leg DL | 6X95 | | Bent over row | 6X95 | | Power cleans | 6X95 | | Front squat | 6X95 | | Push Press | 6X95 | | Back squat | 6X95 | | Good Mornings | 6X95 |
Machine pulley Hi-Pulls: 10X100 10X100 10X100 Overhead Triceps Pulley Push down: 10X110 10X130 Done! |
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Post by George on Feb 23, 2013 12:23:04 GMT -5
Jim: On the MM misery, does three complexes mean you did the entire rotation in blocks 3 x's?
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Post by buckeye2010 on Feb 23, 2013 12:41:11 GMT -5
I am really impressed withyour workouts. I see alot of experience there. I find that sometimes I have a hard time changing things even though experience tells me differently. I guess I am just the old dog that has a hard time learning some thing new. Great job on the comeback.
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Post by toolpod on Feb 25, 2013 11:13:43 GMT -5
George, yes, the whole superset in blocks, 3x. If I wasn't inherently lazy...It would be 4x.
B-2010: thanks for the good word. I'm trying to get back toward my old rotation, but keeping the new stuff for the shoulder.
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Post by toolpod on Feb 25, 2013 13:29:19 GMT -5
Monday 25 Feb 2013
BWT 213
5 minutes on Elliptical trainer
Delt raises, straight and 45 degree, Rotations:
3 sets 2.5X10
Flat bench Warmups:
20X45
10X95
10X135
3X225
3X275
Working sets:
8X315
8X315
Incline Bench:
8X185
8X205
8X205
Machine pulley Hi-Pulls:
10X100
10X100
10X100
Overhead Triceps Pulley Push down:
10X110
10X130
10X150
Out of Time! Done!
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Post by George on Feb 25, 2013 21:55:56 GMT -5
So I guess its now officially a track for 500 again...just with some extras, right?
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Post by toolpod on Feb 26, 2013 10:01:58 GMT -5
Yes, sir! 500 or bust! (again)
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Post by George on Feb 26, 2013 21:21:28 GMT -5
I know this sounds crazy, but I think my constant stopping and restarting, particularly with the slight tear I got a while back, actually did more good then harm. It slowed me down and had me re-evaluating everything. Now I'm back and almost in full swing, with no stopping in sight.
I have a feeling it won't be a bust, and the minor tweaks your adding that you may never have added if not injured may make the difference!
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