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Post by toolpod on Oct 17, 2013 19:56:17 GMT -5
Thurssday 17 Oct 2013
Cardio / Legs / etc
BWT: 215
Cardio & Legs etc day
20 min on elliptical trainer
MM-Misery 3 complexes 4 min break
6X95 Deadlift
6X95 Straight-leg dead
6X95 Bent over row
6X95 Power Clean
6X95 Front Squat
6X95 Push Press
6X95 Back Squat
6X95 Good Morning
Machine pulley Hi-Pulls:
10X110
10X110
10X110
10X110
Overhead Triceps Pulley Push down:
10X150
10X160
10X170
Done!
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Post by toolpod on Oct 29, 2013 6:15:57 GMT -5
Monday 21 Oct 2013
BWT: 215
Primary chest day, Buckeye
10 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
8X270
6X310
4X340
3X380
2X390
2X410
4X340
Machine pulley Hi-Pulls:
10X110
10X120
10X120
Overhead Triceps Pulley Push down:
10X150
10X160
8X170
Standing Ez-bar curls:
10X90
10X90
Monday 28 Oct 2013
BWT: 215
Primary chest day, Reps
15 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:
10X230
10X230
10X230
10X230
10X230
8X315
Machine pulley Hi-Pulls:
10X110
10X120
10X120
Overhead Triceps Pulley Push down:
10X150
10X160
10X170
Standing Ez-bar curls:
10X90
10X90
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Post by toolpod on Nov 5, 2013 12:41:12 GMT -5
Monday 4 Nov 2013
Been a slacker about updating...
BWT: 215
Primary chest day, Buckeye
10 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
8X280
6X320
4X340
3X385
2X410
1X420
4X340
Single pulley Machine pulley Hi-Pulls:
10X60
10X60
10X60
Single pulley regular Triceps Push down:
10X80
10X90
4X100
6X90
Standing Ez-bar curls:
10X90
10X90
10X90
Done!
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Post by toolpod on Nov 7, 2013 21:59:07 GMT -5
Thursday 7 Nov 2013
BWT: 215
Secondary chest day, random
10 min on elliptical trainer
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
3 sets 10 at 2.5lbs
Dumbbell bench:
10X25#
10X25#
10X50#
10X50#
10X75#
10X75#
10X100#
Machine pulley Hi-Pulls:
10X120
10X120
10X120
Overhead Triceps Pulley Push down:
10X120
10X160
10X180
5X190
Lat Pulldowns:
10X100
10X120
10X140
Single pulley regular Triceps Push down:
10X70
10X70
Standing Ez-bar curls:
10X90
10X90
10X90
Done!
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Post by toolpod on Nov 20, 2013 10:36:01 GMT -5
Tuesday 19 Nov 2013
Still being a slacker about updating...
BWT: 215
Primary chest day, Buckeye
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 450
8X280
6X320
4X350
3X390
2X420
1X430
4X350
Machine pulley Hi-Pulls:
10X120
10X120
10X120
Overhead pulleyTriceps Push down:
10X150
10X170
10X180
Done!
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Post by toolpod on Nov 26, 2013 20:41:26 GMT -5
Tuesday 26 Nov 2013
BWT: 215
Primary chest day, 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
3X225
Working sets (5 min breaks between sets):
10X260
10X260
10X260
10X260
10X260
10X260
10X260
Machine pulley Hi-Pulls:
10X120
10X120
10X120
Overhead Triceps Pulley Push down:
10X150
10X160
10X170
Standing curls:
10X90
10X90
Done!
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Post by osu122975 on Nov 27, 2013 21:08:17 GMT -5
Volume junkies!!!! Nice work!
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Post by toolpod on Dec 3, 2013 9:00:07 GMT -5
Thanks OSU! Gotta pay the piper on the volume side!
Monday 2 Dec 2013
BWT: 215
Primary chest day, 5x5
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
10X225
3X275
Working sets (5 min breaks between sets):
5X335
5X335
5X335
5X335
5X335
Trying to use extra nice form and soft-touch almost pausing on each rep.
Machine pulley Hi-Pulls:
10X120
10X120
10X120
Overhead Triceps Pulley Push down:
10X150
10X170
8X180
Done!
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Post by toolpod on Dec 6, 2013 8:14:36 GMT -5
Thursday 6 December 2013
Cardio / Legs / etc
BWT: 215
Cardio day
5 min on elliptical trainer
MM-Misery 3 complexes 4 min break
6X95 Deadlift
6X95 Straight-leg dead
6X95 Bent over row
6X95 Power Clean
6X95 Front Squat
6X95 Push Press
6X95 Back Squat
6X95 Good Morning
Cardio wise, my heart was not pounding so badly, but my legs were actually getting fried after the third complex. Then again, that's what happens when I avoid this for as long as I have.
Time to get Back On the Wagon.
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Post by toolpod on Dec 9, 2013 11:46:13 GMT -5
Friday 6 Dec 2013
BWT: 215
Secondary chest day
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
Dumbbell bench:
10X25#
10X25#
10X50#
10X75#
10X100#
Dumbbell Ear-Swipers (similar to a JM press, but rolling the dbs back at the bottom)
10X50#
10X60#
10X60#
Machine pulley Hi-Pulls:
10X120
10X120
10X120
Overhead Triceps Pulley Push down:
10X150
10X170
8X180
Lat pulldowns:
10X100
10X120
Barbell curls:
10X100
10X100
10X100
Done!
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Post by toolpod on Dec 10, 2013 20:05:38 GMT -5
Tuesday 10 Dec 2013
BWT: 215
Primary chest day, MMA-Bench, heavy day
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
3X225
3X275
3X315
Working sets (2:30 min breaks between sets):
2X375
2X375
2X375
2X375
2X375
2X375
2X375
2X375
2X375
2X375
2X375
4X375
Going slow,soft-touch on each rep. Ran out of time, had to stop at 12 sets instead of 15, so added some reps on the last set
Standing ez-bar curls:
10X100
10X100
Single pulley triceps Push down:
10X80
10X80
Done!
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Post by bighawgfsu on Dec 10, 2013 22:13:53 GMT -5
How tall are you toolpod? How old are you? are you getting ready for a meet?
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Post by toolpod on Dec 11, 2013 7:24:04 GMT -5
Bighawgfsu:
I'm 5'11" and an Official member of the Old-Fart's Club: coming up on 44. I am just starting my meet run-up for the Pittsburgh Monster bench meet in April. Its a large (125+ lifters) unsanctioned meet that I've been doing since 2006. This will be my second meet since shoulder surgery and my first time back at the Monster meet. My goal is 460+ at the meet in the 220's.
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Post by toolpod on Dec 16, 2013 19:33:27 GMT -5
Monday 16 Dec 2013
BWT: 215
Primary chest day, Buckeye-460
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
3X275
Working sets: Buckeye 460
8X290
6X330
4X360
3X400
2X425
1X435
4X360
Totally crushed it. Could have done 5 at 400, it went that well. I think it's about time to say that I have mended. Thank you Lord!
Machine pulley Hi-Pulls:
10X120
10X120
10X120
Overhead pulley Triceps Push down:
10X150
10X170
8X190
Barbell curls:
10X90
10X90
10X90
Done!
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Post by toolpod on Jan 21, 2014 19:53:46 GMT -5
Been working out...but poor about updating the log
Monday 20 Jan 2014
BWT: 213
Primary chest day, 5x5
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
5X225
3X275
1X315
Working sets (5 min breaks between sets):
5X340
5X340
5X340
5X340
5X340
Trying to use extra nice form and soft-touch almost pausing on each rep.
Machine pulley Hi-Pulls:
10X130
10X130
10X130
Overhead Triceps Pulley Push down:
10X150
10X170
8X190
Done!
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Post by bighawgfsu on Jan 22, 2014 4:36:38 GMT -5
Toolpod
Looking good after shoulder injury...still on pace for goal on bench?
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Post by toolpod on Jan 28, 2014 8:02:45 GMT -5
@ BigHawgFSU:
Getting there man, about 9 weeks out.
Monday 27 Jan 2014
BWT: 213
Primary chest day, supposed to be 15X2 @ 85% but was very short on time, just got in and did some triples.
Rotator cuff prehab:
front/45 degree shoulder elevations
shoulder horn movements
in-out rotations
5 sets 10 at 2.5lbs
Bench warmups:
20X45
20X45
20X45
10X95
10X135
10X185
8X225
3X275
3X315
3X365
3X405
3X405
Out of time!
Done!
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Post by bighawgfsu on Jan 30, 2014 0:36:12 GMT -5
Looking good my brother...these past two weeks all my body and bodyparts has felt strong and productive...except for my chest workouts have been weak and struggles...any suggestions?
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Post by toolpod on Feb 5, 2014 10:21:13 GMT -5
Thanks man. Have you looked at the Buckeye bench yet?
BWT: 215
Primary chest day, Buckeye-465
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
3X275
Working sets: Buckeye 465
8X300
6X330
4X360
3X405
2X430
1X440
4X365
Machine pulley Hi-Pulls:
10X130
10X130
10X130
Overhead pulley Triceps Push down:
10X150
10X170
10X190
Done!
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Post by toolpod on Feb 18, 2014 7:13:30 GMT -5
Mon 17 Feb 2014
BWT: 215
Primary chest day, Buckeye-470
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
5X225
3X275
Working sets: Buckeye 470
8X305
6X335
4X365
3X405
2X435
1X445
4X365
Sit-ups. forward, left/right obliques:
2X15
Machine pulley Hi-Pulls:
10X130
10X130
10X130
Overhead pulley Triceps Push down:
10X150
10X170
5X190
Ez-bar curls:
8X90
8X80
Done! right shoulder's a little sore this morning, need to baby it.
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Post by toolpod on Feb 25, 2014 7:01:20 GMT -5
Monday 24 Feb 2014
BWT: 215
Primary chest day, medium reps
5 min on treadmill
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
10X225
Working sets:
10X250
10X250
10X250
10X315
Machine pulley Hi-Pulls:
10X130
10X130
10X130
Overhead pulley Triceps Push down:
10X150
6X170
Done!
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Post by toolpod on Mar 4, 2014 7:48:47 GMT -5
Mon 17 Feb 2014
BWT: 215
Primary chest day, Buckeye-475
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
5X225
3X275
Working sets: Buckeye 475
8X305
6X335
4X370
3X410
1X440
Didn't get the second rep at 440, running short on time, so I bailed on the rest of the workout.
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Post by toolpod on Mar 18, 2014 12:59:06 GMT -5
Mon 17 Mar 2014
BWT: 215
Primary chest day, Buckeye-475
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
5X225
3X275
Working sets: Buckeye 475
8X305
6X340
4X370
3X410
1X440 MIssed the second rep at 440
1X450
4X370
Machine pulley Hi-Pulls:
10X140
10X140
10X140
Overhead pulley Triceps Push down:
10X150
10X170
8X190
Ez-bar curls:
10X90
10X90
Almost! Once I get this one knocked down I will be 20lbs away from where I was before I got injured.
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Post by toolpod on Apr 7, 2014 8:05:23 GMT -5
Ok, did the Pittsburgh Monster meet on March 30th.
Still one of the best meets around...110 benchers and 105 deadlifters, couple hundred spectators. Short of a big national meet (except at "no-fun" Feds) you probably won't find a bigger, better, more enjoyable meet.
Met some of the VA Raw Dogs. John and Kerry Self...a nice couple with an even better set of raw benches: John hit 420 as a light 198er and Kerry hit 175 at 120bwt.
Weighed in at 212
I opened up at 430, made my second at 450 easily.
Was going to go 460 on my third attempt, but my buddies informed me that my competition made his attempt at 460:
Some 20-yo who was about my weight, 209lbs to my 212, but was only like 5-5" to my 5-11"...so he was super thick...had t-rex arms the size of my quads lol.
This guy was wearing a green HULK t-shirt that looked like he swiped it from a 12-yo it was so tight, lol...
Anyways, my buddies told me in no-uncertain-terms that I was not allowed to lose on bodyweight to a (expletive deleted) "bodybuilder".
So I bumped to 465. It went up easily...tying my previous meet PR, and with less difficulty.
I think I had at least 5, maybe 10 more lbs in the tank. I'll post the vid, you be the judge.
IN any case, thanks are due to the Man Upstairs, thank you Lord! it's been a long 2 years, but I would say that I am just about recovered.
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Post by Ryan on Apr 7, 2014 15:56:41 GMT -5
Ok, did the Pittsburgh Monster meet on March 30th. Still one of the best meets around...110 benchers and 105 deadlifters, couple hundred spectators. Short of a big national meet (except at "no-fun" Feds) you probably won't find a bigger, better, more enjoyable meet. Met some of the VA Raw Dogs. John and Kerry Self...a nice couple with an even better set of raw benches: John hit 420 as a light 198er and Kerry hit 175 at 120bwt. Weighed in at 212 I opened up at 430, made my second at 450 easily. Was going to go 460 on my third attempt, but my buddies informed me that my competition made his attempt at 460: Some 20-yo who was about my weight, 209lbs to my 212, but was only like 5-5" to my 5-11"...so he was super thick...had t-rex arms the size of my quads lol. This guy was wearing a green HULK t-shirt that looked like he swiped it from a 12-yo it was so tight, lol... Anyways, my buddies told me in no-uncertain-terms that I was not allowed to lose on bodyweight to a (expletive deleted) "bodybuilder". So I bumped to 465. It went up easily...tying my previous meet PR, and with less difficulty. I think I had at least 5, maybe 10 more lbs in the tank. I'll post the vid, you be the judge. IN any case, thanks are due to the Man Upstairs, thank you Lord! it's been a long 2 years, but I would say that I am just about recovered. Good for you. The F with injury, it's not over til you say it's over. Hard work always wins out. Way to go. |
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