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Post by yankees on Jun 1, 2016 18:50:45 GMT -5
Been a while , going to try and stay focused and get back to where I need to be.
Today - Bwt - 216
Flat Bench-
135 x 10
225 x 10
315 x 5
405 x 1- long pause ~ 3 sec pause
Was short on time, hence the big jumps in weight
Have noticed that my joints have paid a price for all the years of heavy lifting !
Elbows are really hurting lately, I think I am getting the golfers elbow, pain on the inside of the elbow
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Post by yankees on Jun 3, 2016 19:03:56 GMT -5
Quick bench session before student graduation tonight at school - Still in my shirt and tie when benching  All reps TNG but smooth- oh, the elbows ! 135 x 10 225 x 10 315 x 10 |
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Post by yankees on Jun 6, 2016 6:22:45 GMT -5
Quick workout this morning before students arrive for last week of school- Bwt -215 135 x 10 185 x 10 225 x 10 275 x 10 315 x 10 365 x 5 - TNG reps, smooth though Triceps- weighted dips - bwt x 20, bwt + 45 x 10, bwt + 90 x 10, bwt + 135 x 5, bwt + 180 x 5 Weighted dips not hurting the elbows- but skullies- OUCH ! ( my favorite tri exercise, too ) Will do some squats tonight- nothing crazy, probably 315 x 5 x 5 |
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Post by yankees on Jun 9, 2016 7:26:09 GMT -5
Reps today-
135 x 10
185 x 10
225 x 10
275 x 19 - thought I had 20, nope !
BWT dips -
3 x 30 -90 sec breaks between sets
Flyes- 3 x 20 @ 50's
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Post by yankees on Jun 14, 2016 15:37:18 GMT -5
Did dead presses today to work bottom end- safety pins at chest level in power rack
135 x 10
225 x 5
275 x 5
315 x 5
365 x 1
385 x 1
405 x 1 - crushed it, felt really good
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Post by yankees on Jun 17, 2016 9:48:44 GMT -5
Did some reps today, staying in the 315 weight range lately for reps
Flat bench - TNG reps
work sets :
315 x 12
315 x 10
315 x 8
315 x 6
315 x 4
315 x 2
Flyes- really light, 2 x 20
BWT dips - 2 x30
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Post by yankees on Jun 21, 2016 4:52:09 GMT -5
Floor presses to mix it up :
135 x 10
185 x10
225 x10
275 x 5
350 x 10- all reps paused at bottom for a two count
flyes - 2 x 20
shrugs - 2 x 20
dips - 2 x 20 BWT- for a quick tricep pump
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Post by yankees on Jun 25, 2016 6:41:49 GMT -5
BWT- 216
Swiss Bar bench presses - 45 # bar
using widest grip:
135 x 10
185 x 10
225 x 10
275 x 10
300 x 10
Weighted dips - Bwt + 135 @ 3 x 6
Rows 3 x 12
Nothing too heavy, kinda sore from last workout
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Post by yankees on Jun 27, 2016 7:03:38 GMT -5
BWT - 216
135 x 10
185 x 10
225 x 10
275 x 5
315 x 1
work sets:
365 x 1 rep
365 x 2 reps
365 x 3 reps
365 x 4 reps
365 x 5 reps
365 x 6 reps
flyes- 3 x 20 light weight
Dips - BWT x 5 x 30 -went for reps today
pushdowns - stack for 3 x 8
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Post by yankees on Jun 28, 2016 8:48:57 GMT -5
Quick squat workout this morning with the football team - got "goaded" into it warm ups - squats 135 x 10 225 x 8 275 x 6 work sets - squats 315 x 5 365 x 5 x 5 gonna be hurting tomorrow ! lunges with bar over shoulders - 135 x 5 x 5 Nothing to brag about, but something better than nothing ! |
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Post by yankees on Jun 30, 2016 8:38:09 GMT -5
Flat bench today -
135 x 10
185 x 8
225 x 6
275 x 5
work sets : All reps are 3 sec paused at bottom
335 x 8
335 x 6
335 x 4
335 x 2 - 5 sec pauses here
Floor presses -
315 x 5 x 5- again paused for a 3 count
Bwt dips - 3 x 30 - quick breaks between sets
Gotta post a vid next week
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Post by yankees on Jul 6, 2016 21:21:15 GMT -5
Hit it late tonight, crazy week !
Flat bench -
135 x 10
225 x 10
275 x 5
315 x 3
365 x 1
405 x 1
430 x 1- TNG but smooth
Dumbbell presses - 130's x 12, 10, 8, 6, 4
BWT Dips - 3 x 30, 90 sec breaks between sets
Rows - 5 x 12
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Post by yankees on Jul 12, 2016 5:27:51 GMT -5
Did some incline work to change it up slightly -
Put couple of 45's under the incline to shorten the incline - just to steep
135 x 10
185 x 8
225 x 6
275 x 4
work sets :
315 x 6,5,4,3,2,1
But dips 3 x 30
Rows- 3 x 12
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Post by yankees on Jul 18, 2016 10:47:56 GMT -5
Warm ups etc....
Work sets - Flat bench
315 x 10 - 2 sec pause each rep
350 x 6 - 2 sec pause each rep - tough set here, 315 did me in I think
385 x 1 - 2 sec pause - not sure where strength was at after the 350 set
405 x 5 sets of 1 - 2 sec pause each single - again, rough sets, feeling the 315 / 350 sets
22 total reps in work set range, took 3 min breaks between sets
Flyes x 3 x 20- light weight
Weighted dips - not too heavy, but enough to get a good pump / work sets in : BWT + 90 LBS @ 3 X 10
Rows - 3 x 15
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Post by yankees on Aug 8, 2016 13:07:25 GMT -5
Good workout this morning- prepping for a local meet Aug. 27
Bwt - 213
WARM UPS-
135 x 12
185 x 10
225 x 8
275 x 6
WORK SETS :
315 X 5
365 X 3
405 X 1 - 2 SEC PAUSE
440 X 1- TNG but smooth, had some left in the tank
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Post by nachtegaal45 on Aug 12, 2016 0:15:36 GMT -5
long time since you've been around again my brother;I'm up in your neck of the woods doing armwrestling meets occasionally!
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Post by yankees on Aug 14, 2016 11:33:54 GMT -5
Look me up, you got a place to stay anytime !
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Post by nachtegaal45 on Aug 15, 2016 19:39:32 GMT -5
Man,I have a LOT of work to do on that front;just demonstrates how a cold climate and evolutionary physiology are linked,as those Northerners who pull in that state are BEASTS!On a tangential note,I met Bull Huber and Ernie Lilliebridge Sr. at the Michigan State Armwrestling Championships in Kalamazoo last year,biggest state tournament in the nation.
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Post by yankees on Aug 16, 2016 8:27:54 GMT -5
If you go back to Kalamazoo let me know, I was born there, lived there 25 years, you got a place to stay for free !
Met Huber and Lilliebridge Sr, huh-would have been pretty cool 4 sure !
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