animal
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Posts: 224
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Post by animal on Apr 14, 2006 18:17:50 GMT -5
Thursday 4-13-06Rotator Cuff- 5 lbs. x 10 reps x 3 sets 16" CG Floor Presses- 135 lbs. x 10 reps 185 lbs. x 5 reps 215 lbs. x 5 reps 235 lbs. x 5 reps 255 lbs. x 5 reps 275 lbs. x 5 reps 255 lbs. x 5 reps 235 lbs. x 5 reps Note: Took 1 1/2 minute rest between sets. Hammer Strength Lat Pull Downs- 135 lbs. x 10 reps 185 lbs. x 10 reps x 3 sets That's it....I got one more workout left (this Sunday) before my meet 4/23. Hopfully I can figure out my opener. _________________ media.putfile.com/440-lbs78 Dales Power Pagedalespowerpage.itgo.com
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Post by Joey Smith on Apr 14, 2006 22:11:52 GMT -5
Nice florr presses Dale....those damn things kill my elbows!....glad you are posting here thanks for support....you have alot to offer to others reading this....
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animal
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Posts: 224
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Post by animal on Apr 16, 2006 9:42:37 GMT -5
Sunday 4-16-06 Rotator Cuff- 5 lbs. x 10 reps x 3 sets Raw Bench w/ competition grip 135 lbs. x 10 reps 185 lbs. x 5 reps 225 lbs. x 5 reps 275 lbs. x 3 reps 315 lbs. x 1 rep w/ long pause (very easy) Add looser Fury... 2 board w/ 375 lbs. x 1 rep (smoked it) Full Range w/ pause 410 lbs. x 1 rep This will be my opener next week. Once I get this I'm going to switch shirts and go for 435- 440 on my second attempt. My body weight is down a little but I plan on eating and resting up real good this week. Hopfully I'll feel strong come Sunday.
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Post by Joey Smith on Apr 16, 2006 20:12:32 GMT -5
Your bench has been looking strong Dale....I would wish you luck next week at your meet but you will not need it....
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animal
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Posts: 224
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Post by animal on Apr 17, 2006 18:05:49 GMT -5
Your bench has been looking strong Dale....I would wish you luck next week at your meet but you will not need it.... Thanks Joey! My 2 training partners will not be at this meet so I'm hoping someone there will help me with my shirt and hand offs. This has only happened one time before and everything worked out fine so I guess I really shouldn't worry about it but I am.
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Post by Joey Smith on Apr 17, 2006 20:33:22 GMT -5
I hate that Dale....training partners are valuable in alot of ways....not having them there can be quite a strange....I hope it does not have any affect on you....good luck my friend....I know you will do well!....
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animal
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Posts: 224
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Post by animal on May 29, 2006 12:12:03 GMT -5
Sunday 5-28-06 Rotator Cuff- 5 lbs. x 10 reps x 4 sets Bench Press - Bill Gillespie Routine Week 3 300 lbs. x 3 reps 315 lbs. x 2 reps x 2 sets 325 lbs. x 1 rep 275 lbs. x 6 reps Note: I paused last rep on each set for 2 seconds. 16" Close Grip 4 Boards 275 lbs. x 3 reps 300 lbs. x 3 reps 335 lbs. x 3 reps 275 lbs. x 6 reps Note: Paused all reps on the board...EASY weights!
That's all...Felt pretty good today and still no problem with pause reps. I'm allready looking foward to next weeks workout it's challenging.
Wednesday 5-24-06 Statioary Bike- 10- minutes Rotator Cuff- 5 lbs. x 10 reps x 6 sets Mini Band Push Downs - 10 reps x 2 sets
Cable Hammer Curls- Strict 110 lbs. x 5 reps 120 lbs. x 5 reps 130 lbs. x 5 reps X 3 sets 120 lbs. x 5 reps 110 lbs. x 5 reps Note: Took 1 minute rest between sets Cable Seated Rows- Vbar 110 lbs. x 10 reps 130 lbs. x 10 reps 150 lbs. x 10 reps 130 lbs. x 10 reps 110 lbs. x 10 reps Note: Took 1 miniute rest between set Fact Pulls- Rope 110 lbs. x 10 reps x 2 sets
That's it...my shoulders were bothering me some so I didn't push it.
Sunday 5-21-06 Rotator Cuff- 5 lbs. x 10 reps x 5 sets Barbell Raises - Front 20 lbs. x 10 reps x 2 sets Week #2 - Bill Gillespie Bench Routine - 28" grip 275 lbs. x 5 reps - paused last rep 285 lbs. x 4 reps - paused last rep 300 lbs. x 3 reps - paused all reps 255 lbs. x 10 reps - touch & go 16" Close Grip 250 lbs. x 5 reps - paused last rep 265 lbs. x 4 reps - paused last rep 275 lbs. x 3 reps - paused all reps 235 lbs. x 10 reps - touch & go That's it...so far so good with pausing most reps. Next week should be a little more of a challenge for me. So far it's been pretty easy.
Wednesday 5-17-06 Rotator Cuff- 5 lbs. x 15 reps x 3 sets Neck Raises w/ Harness 25 lbs. x 10 reps x 3 sets Front Barbell Raises- 20 lbs. x 10 reps x 4 sets Dumbbell Floor Presses- 55 lbs. x 15 reps 70 lbs. x 15 reps 90 lbs. x 15 reps Lat Pull Downs - Wide Grip 120 lbs. x 10 reps 140 lbs. x 10 reps 160 lbs. x 10 reps 140 lbs. x 10 reps 120 lbs. x 10 reps Cable Hammer Curls- Strict 120 lbs. x 5 reps 130 lbs. x 5 reps 140 lbs. x 5 reps 150 lbs. x 5 reps Abs- Decline Situps 15 x 3
Workout time 50 minutes
Sunday 5-14-06 Rotator Cuff- 5 lbs. x 10 reps x 4 sets Week 1 Bill Gillespie Bench Workout 28" Competition Grip - 265 lbs. x 5 reps - paused last rep 275 lbs. x 4 reps - paused last rep 285 lbs. x 3 reps- paused all reps 245 lbs. x 8 reps - touch & go 16" Close Grip - 245 lbs. x 5 reps - paused last rep 255 lbs. x 4 reps - paused last rep 265 lbs. x 3 reps - paused all reps 230 lbs. x 8 reps - touch & go Face Pulls - Rope 110 lbs. x 10 reps x 3 sets Cable Hammer Curls - 110 lbs. x 10 reps x 3 sets Decline Situps - 10 reps x 3 sets
My allergies are really bad today but it didn't really effect my workout to much. As expected week 1 was easy and pausing was not a problem. Looking ahead next week should not be a problem either. I'm going to try to finish this complete routine both competition and close grip pausing most reps.
Tuesday 5-9-06 Rotator Cuff- 5 lbs. x 10 reps x 6 sets Barbell Front Raises- 20 lbs. x 10 reps x 3 sets Neck Raises w/ Harness Strap 25 lbs. x 10 reps x 3 sets Volume Dumbbells- palms in 80 lbers. x 20 reps x 3 sets Seated Cable Rows- Vbar 120 lbs. x 10 reps x 4 sets Standing Barbell Curls - EZ Curl Bar 85 lbs. x 10 reps x 3 sets
I missed Sunday workout because my son got married Saturday night and I didn't get to bed until very late. So I was anxious to get get back in the gym. I worked out alone tonight so I decided to do some volume d/bells. I have not done these in a really long time. The first 2 sets weren't to bad but my last set was tuff but I grinded them out and got 20. Sunday I'm officially starting my Bill Gillespie routine, regular grip and close grip. Like I said before this routine should be a real challenge.
Wednesday 5-3-06 Rotator Cuff - 5 lbs. x 10 reps x 3 sets 16" CG Bench Press / Week #1 240 lbs. x 5 reps - Paused all reps 250 lbs. x 4 reps - Paused all reps 260 lbs. x 3 reps - Paused all reps 225 lbs. x 10 reps x 2 sets Face Pulls - Rope 110 lbs. x 10 reps x 3 sets Cable Lat Pull Downs - Ultra Wide Grip 110 lbs. x 10 reps 130 lbs. x 10 reps x 3 sets Bicep Curls - EZ Curl Bar 65 lbs. x 10 reps 75 lbs. x 8 reps 85 lbs. x 6 reps 95 lbs. x 4 reps That's all...worked out alone so I took short rest periods. I did the entire workout in 50 minutes. I did a BG bench workout with a close grip and paused all reps. It was real easy but it will get much harder as the weeks go on. I'm up for the challenge!
Sunday 4-30-06 Rotator Cuff Exercises- 5 lbs. x 10 reps x 4 sets Bench Press - 95 lbs. x 10 reps 135 lbs. x 10 reps 185 lbs. x 8 reps 215 lbs. x 6 reps 235 lbs. x 5 reps 255 lbs. x 5 reps 275 lbs. x 5 reps 225 lbs. x 10 reps
That's it! I'm still feeling kind of beat up (shoulders and triceps) and I was actually considering taking off today but decided to just go very light. Next week I'm going to start a Bill Gillespie bench routine....that should be a challenge.
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Post by Joey Smith on May 29, 2006 20:18:45 GMT -5
Damn Dale my eyes are hurting after reading all that!....LOL....good to see you back on....hope your allergies are getting better and your bench is looking real good....
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animal
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Posts: 224
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Post by animal on May 30, 2006 11:14:25 GMT -5
Damn Dale my eyes are hurting after reading all that!....LOL....good to see you back on....hope your allergies are getting better and your bench is looking real good.... Thanks Joey...my allergies are getting better. It's weird I have never had any problems with allergies just until the last few years. Go figure. Some good new maybe....I was talking to this guy on Sunday and he just competed in a bodybuilding contest and did real good. He wantes to work out with me and bulk up more and he has 2 friends that are intrested too. So hopfully I'll be getting some more training partners. I'm not holding my breath though because I have had many guys tell me the same thing. And not show up, so we'll see.
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Post by badrock on May 30, 2006 13:34:37 GMT -5
awesome workout especially on a day your feeling beat up....nice session
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Post by Breaker on May 30, 2006 20:21:32 GMT -5
Dale what's going on there man, good to see you posting again!
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animal
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Posts: 224
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Post by animal on May 31, 2006 10:35:21 GMT -5
Dale what's going on there man, good to see you posting again! Thanks Breaker... I have been busy as hell this last month and not much time for posting my workouts. I'm back now.
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animal
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Posts: 224
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Post by animal on May 31, 2006 20:15:21 GMT -5
Wednesday 5-31-06
Rotator Cuff- 5 lbs. x 10 reps x 4 sets
Neck Raises w/ harness 25 lbs. x 10 reps x 3 sets
Barbell Raises- straight bar 20 lbs. x 10 reps x 3 sets
Barbell Floor Presses - 16" close grip 225 lbs. x 5 reps 250 lbs. x 5 reps 275 lbs. x 5 reps 250 lbs. x 5 reps 225 lbs. x 10 reps
Dumbbell Floor Press 90 lbs. x 10 reps w/ mini band around back
Mini Band Push Downs- 100 reps x 2 sets
Cable Lat Pull Downs - wide grip 130 lbs. x 10 reps 150 lbs. x 10 reps 170 lbs. x 10 reps
Abs
That's it...We'll my new training showed up tonight. He seems like a cool guy and he's intrested in powerlifting so hopfully he sticks it out.
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Post by Joey Smith on May 31, 2006 23:17:52 GMT -5
Good I hope he sticks it out with you Dale....He could learn alot from you....you are a seasoned vet and I still learn from and am inspired by you....good to have you back brother....
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animal
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Posts: 224
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Post by animal on Jun 1, 2006 10:11:30 GMT -5
Good I hope he sticks it out with you Dale....He could learn alot from you....you are a seasoned vet and I still learn from and am inspired by you....good to have you back brother.... Thanks Joey....I appreciate the kind words!
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