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Post by toolpod on Apr 8, 2013 14:16:45 GMT -5
Monday 8 Apr 2013
BWT: 215
Primary chest day, Buckeye Bench.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
5X185
5X225
Working sets, Buckeye 430:
8X275
6X310
4X340
3X380
2X400
1X410 (paused)
4X340
Done! Out of time!
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Post by toolpod on Apr 8, 2013 14:26:01 GMT -5
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Post by osu122975 on Apr 9, 2013 19:24:28 GMT -5
Awesome bench...very envious
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Post by toolpod on Apr 10, 2013 12:37:55 GMT -5
@ osu: Thanks! I'm pretty thankful that I am benching anything at all, let alone being back in the low 4's. That is absolutely an answer to prayers since my injury last year. ;D Wednesday 10 Apr 2013 BWT: 215 10 Min on Elliptical Trainer 20 min helping the gym owner and my workout partner repair the stair stepper. MM-Misery, 2.5 min breaks, 3 complexes (short on time today) | 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 |
Done! (demons of slackerdom exorcised once again!) |
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Post by toolpod on Apr 15, 2013 12:28:25 GMT -5
Monday 15 Apr 2013
BWT: 215
Primary chest day, reps work.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
10X185
Working sets:
15X225
15X225
15X225
10X225 (fatigue sets in! ;D)
14X225
10X225
8X225 Triceps were swole here
Total bench poundage:
24625lbs
Machine pulley Hi-Pulls:
10X110
10X110
10X110
10X110
Overhead Triceps Pulley Push down:
10X120
10X140
Out of time and gas!
Done!
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Post by George on Apr 15, 2013 12:47:08 GMT -5
Heavy Metal! Yes!...lol. Jim, it is getting harder and harder to find people I can make 80's references to. I said once how I was raised by the action stars, but Ivan Reitman babysat a good deal...lol. He had his hands in that, Meatballs, Animal House, Ghostbusters, etc. After watching Heavy Metal, typical Saturday cartoons didn't have much bite.
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Post by buckeye2010 on Apr 15, 2013 19:11:33 GMT -5
I would love to have your bench.Very impressive especially coming back after an injury.
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Post by toolpod on Apr 16, 2013 12:38:06 GMT -5
George:
yeah, that's putting it mildly! That movie should be NC-17. :-)
"STERRRRRN!!!"
Buckyeye:
Thanks man! Although looking at your log..you're not far off at all!
Tuesday 16 Apr 2013
BWT: 215
Supposed to be MM-Misery day, but shortened to just mild cardio due time constraints from work..
15 min on elliptical trainer
Machine pulley Hi-Pulls:
10X110
10X110
10X110
Overhead Triceps Pulley Push down:
10X120
10X140
10X170
Out of time, Done!
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Post by toolpod on Apr 17, 2013 12:34:22 GMT -5
Wednesday 17 Apr 2013
BWT: 215
"I'm here instead of web-surfing-at-lunch day"
15 min on elliptical trainer
Machine pulley Hi-Pulls:
10X110
10X110
10X110
10X110
Lat pulldown:
10X100
10X120
10X140
Out of time, Done!
McD's has those McWraps free w/purchase of med or large soft drink today and tomorrow....
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Post by buckeye2010 on Apr 20, 2013 9:07:07 GMT -5
I have to admit I have a weakness for McD's. I have a 45 min drive from work to the gym and I stop there to carb up. It really seems to give me enough energy to get through the workout. That's my story and I'm sticking to it.
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Post by toolpod on Apr 23, 2013 13:15:58 GMT -5
Roger that man! That's my story & I'm sticking to it!
Tuesday 23 Apr 2013
BWT: 215
Primary chest day, heavy reps work.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
10X185
8X225
3X275
Working sets:
3 sets of 8X315
Incline bench:
8X225 (only did 1 set due to time)
Machine pulley Hi-Pulls:
10X110
10X110
10X110
10X110
Overhead Triceps Pulley Push down:
10X120
10X150
6X180
Done!
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Post by toolpod on Apr 26, 2013 13:56:15 GMT -5
Friday 26 Apr 2013
BWT: 215
Secondary chest day, light DB work.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Db bench:
10X25#
10X50#
10X50#
10X50#
Incline DB bench:
10X50#
10X50#
10X50#
lat pull downs:
10X120
10X120
10X120
Machine pulley Hi-Pulls:
10X110
10X110
10X110
Overhead Triceps Pulley Push down:
10X120
10X150
10X180
Done!
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Post by toolpod on Apr 29, 2013 12:38:20 GMT -5
Monday 29 Apr 2013 BWT: 215 Primary chest day, reps work. 5 min on elliptical trainer Rotator cuff prehab: front/45 degree shoulder elevations shoulder horn movements in-out rotations 3 sets 10 at 2.5lbs Bench warmups: 20X45 10X95 10X135 10X185 Working sets: 15X225 15X225 15X225 15X225 15X225 15X225 12X225  sooo close...just was gassed here. Total bench workload: 28000lbs  Machine pulley Hi-Pulls: 10X110 10X110 10X110 Regular Triceps Pulley Push down: 10X110 8X120 8X120 Went back to the overhead pushdowns: 6X180 Done! |
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Post by toolpod on May 1, 2013 13:10:28 GMT -5
After Monday's big reps day...last night I was watching TV and one of those Women's health commercials came on: <serious announcer voice> "...do you have enlarged, painful breasts???" I bust out laughing: heck ya, that's me all right! ;D Wednesday 1 May 2013 BWT: 215 10 Min on Elliptical Trainer MM-Misery, 3 min breaks, 3 complexes (short on willpower today) | 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: 10X110 10X110 10X110 10X110 Overhead Triceps Pulley Push down: 10X120 10X150 10X180 Done! |
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Post by 3speed on May 1, 2013 17:04:09 GMT -5
Jim, I know you don't workout to show off, but I have to say I am very impressed and, having been in this game for 25yrs, I don't impress easily.
I am amazed at your recovery as well as the weight you move. It shows a strong mental approach to go with your strong bench.
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Post by toolpod on May 6, 2013 14:08:41 GMT -5
Woody,
Thank you for the good word. Your opinion carries much weight. I have been hitting it hard, true, but I am thankful to the Lord as well: can't take that for granted. You don't realize how much you miss some things until they are taken from you. 12 months ago almost to the week I was allowed to bench again and was doing sets with the broomstick (see page 1 of this thread :-) ) Hopefully in another 6-7 months I'll be back to where I was before I got injured.
I am officially back-in-the-hunt too: First meet post-injury: July 13th (local gym meet).
Monday 6 May 2013
BWT: 215
Primary chest day, Buckeye Bench.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
5X185
5X225
Working sets, Buckeye 440:
8X285
6X320
4X340
3X380
2X410
1X420
4X350
Machine pulley Hi-Pulls:
10X110
10X110
10X110
10X110
Overhead Triceps Pulley Push down:
10X120
10X150
10X180 ;D (The reason my lockouts are a breeze)
Done! Out of time!
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Post by Rosario-546 on May 6, 2013 18:35:36 GMT -5
Smoked it, nice work!
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Post by toolpod on May 9, 2013 13:09:22 GMT -5
Rosario, thanks man! I was up in your neck of the woods last weekend. Was at a Rochester-area Boy Scouts shooting sports weekend. Kids loved it. The actual campout was next to Seneca lake.
Thursday 9 May 2013
BWT: 215
relaxation, cardio day
35 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out-sideways rotations
3 sets 10 at 2.5lbs
done!
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Post by toolpod on May 14, 2013 13:15:12 GMT -5
Tuesday 14 May 2013 BWT: 215 Primary chest day, kind of a de-load week on chest. 5 min on elliptical trainer Rotator cuff prehab: front/45 degree shoulder elevations shoulder horn movements in-out rotations 3 sets 10 at 2.5lbs Bench warmups: 20X45 10X95 10X135 10X185 15X225 Working sets: 5X315 5X315 5X315 Machine pulley Hi-Pulls: 10X110 10X110 10X110 10X110 Overhead Triceps Pulley Push down: 10X120 10X150 10X190 Sit-ups 10 Done! |
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Post by toolpod on May 16, 2013 13:08:21 GMT -5
Thursday 16 May 2013 BWT: 215 5 Min on Elliptical Trainer Talked into Power Cleans by a Bad Influence: 3X175 kinda slow Epic Failx225 ...ending up with me flat on my a** and the bar a yard in front of me  1X205 slow and sloppy. MM-Misery, 3 min breaks, 2 complexes (short on time, long of foolishness today) | 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: 10X110 10X110 10X110 Overhead Triceps Pulley Push down: 10X150 10X150 10X150 Done! |
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Post by toolpod on May 21, 2013 12:25:24 GMT -5
Tuesday 21 May 2013
BWT: 215
Primary chest day, light reps
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
10X185
Working sets:
15X225
15X225
15X225
15X225 Out of time, had to move on.
Machine pulley Hi-Pulls:
10X120
10X120
10X120
Overhead Triceps Pulley Push down:
10X150
10X170
10X190
Done!
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Post by bblackstone on May 21, 2013 17:17:29 GMT -5
Just about fully recovered I see.
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Post by toolpod on May 23, 2013 12:39:08 GMT -5
Gettin' there Bill! Something to be thankful for. I'm hoping the by the end of this year, I'll be back to where I was at the end of 2011. Thursday 23 May 2013 BWT: 215 5 Min on Elliptical Trainer MM-Misery, 3 min breaks, only 3 complexes (short on time, long weakness today) I really need to stay consistent with these...I was winded. | 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: 10X120 10X120 10X120 10X120 Overhead Triceps Pulley Push down: 10X150 10X170 10X190 ;D Done! |
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Post by chancey on May 23, 2013 18:52:42 GMT -5
Looking great. It's good to see everyone back on the mend/comeback. You guys have left me highly inspired.
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Post by toolpod on May 28, 2013 12:54:23 GMT -5
Thanks Chancey! I'm glad to be firing on all cylinders for sure. Part of my inspiration has been watching other guys go through the same thing and getting past it.
Tuesday 28 May 2013
BWT: 215
Primary chest day, was going to be 5x5, but was short on time.
5 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Bench warmups:
20X45
10X95
10X135
5X185
5X225
5X275
5X315
Working sets:
5X350
5X350
5X365
Machine pulley Hi-Pulls:
10X120
10X120
10X120
10X120
Overhead Triceps Pulley Push down:
10X150
10X170
10X197.5
Done!
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sooo close...just was gassed here.
