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Post by Marty Queen on Jan 23, 2007 14:27:36 GMT -5
I can't wait till tomorrow cause I'm getting stronger every day! Congrats on the db pr, that's gettin' er done! Love that quote, btw
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animal
Fulltime Member
Posts: 224
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Post by animal on Jan 28, 2007 11:29:41 GMT -5
Thanks Marty...
Wednesday 1-24-07
Rotator Cuff- 5 lbs. x 10 reps x 4 sets
Tate Presses- 50 lbs. x 10 reps x 2 sets 70 lbs. x 10 reps x 3 sets
1 Arm Tricep Push Downs- 65 lbs. x 10 reps x 3 sets
Lat Pull Downs - Wide Grip 120 lbs. x 15 reps x 2 sets
Seated Rows - Close Grip 120 lbs. x 15 reps x 2 sets
Stationary Bike - 20 minutes
Still on my deload week so I took it easy. Sunday will be the start of my second wave and I can't wait to start hitting some PR's. _________________ Friday 1-26-07 Stationary bike - 30 minutes ---------------------------
Sunday 1-28-07
Rotator Cuff - 5 lbs. x 10 reps x 6 sets
Neck Raises w/ Harness 25 lbs. x 10 reps x 3 sets
Raw Bench Press w/ 40 lb. Chain 185 lbs. x 5 reps 225 lbs. x 3 reps 275 lbs. x 3 reps 305 lbs. x 1 rep 325 lbs. x 1 rep 335 lbs. x 1 rep PR Added 1 Board...same set up 345 lbs. x 1 rep PR
Face Pulls - Rope 80 lbs. x 10 reps x 2 sets
Lat Pull Downs - Wide Grip 140 lbs. x 5 reps 170 lbs. x 6 reps x 4 sets
That's all....awesome workout today with hitting 2 PR's, I'm really happy. My confidence is getting higher each week and I'm still 10 weeks out from my meet. My training partner Kevin also hit 2 PR's today. He is showing improvement every week. Body Weight 217 lbs. __________________________________________________ I can't wait till tomorrow cause I'm getting stronger every day!
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Post by Breaker on Jan 29, 2007 22:59:22 GMT -5
Not to bad Shabby Dale, PR's are always a good thing!
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Post by Marty Queen on Jan 30, 2007 14:57:48 GMT -5
Nice job on the prs Dale
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Post by Joey Smith on Jan 30, 2007 23:05:39 GMT -5
Holy shit what a workout Dale!....congrats bro....
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animal
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Posts: 224
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Post by animal on Jan 31, 2007 21:35:24 GMT -5
Thanks guys!
Wednesday 1-31-07
Rotator Cuff- 5 lbs. x 10 reps x 3 sets
16" CG Bench Press - Worked up to 275 lbs. x 3 reps Added db. looped Monster Minis 3 Board - 270 lbs. x 3 reps PR (5 lbs.) ;D 4 Board - 285 lbs. x 3 reps PR (5 lbs.) ;D 5 Boards 310 lbs. x 3 reps PR (5 lbs.) ;D
MGLO w/ same set up 315 lbs. x 3 reps
Monster Mini Push Downs - 75 reps x 2 sets
Cable Hammer Curls - 95 lbs. x 10 reps x 3 sets
Lat Pull Downs - Wide Grip 140 lbs. x 6 reps 170 lbs. x 6 reps x 2 sets 180 lbs. x 6 reps x 2 sets
Another great workout....I was kind of surprised on how things turned out. My front and side delts have been hurting the last couple of days and I was even considering taking off tonight but when I got home from work I decided to go anyway. I hate missing workouts. After warming up I felt pain free so decided to stick with my workout plan and not alter it. Since this is my second wave with bands I wanted to shoot for PR's and I ended up hitting 3 out 4 PR's. I can't ever remember ever hitting 3 PR's on the same workout ever. Man, I'm really feeling good about my bench and I'm gaining confidence every week. I can't wait for Sundays workout when I'll be back in my shirt again...1 board this week. ;D
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animal
Fulltime Member
Posts: 224
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Post by animal on Feb 4, 2007 11:33:20 GMT -5
Sunday 2-4-06
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
Raw Bench Press -all pause reps worked up to 325 lbs. x 1 rep (long pause)
Added Fury... 2 Board 385 lbs. x 3 reps (easy) 1 Board 405 lbs. x 2 reps (easy) 425 lbs. x 1 rep (easy) 440 lbs. x X (I opened up to soon)
I'm a little disapointed missing 440...that would of been a PR. Although I missed the 440 the 425 felt pretty good and fast too. Missing a weight can be a good thing...at least I know what I have to work on now...my technique. I will get this weight next time mark my words!
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Post by Stacey Jones on Feb 6, 2007 20:46:14 GMT -5
congrats on all those previous PR's youll hit 440 before you know it!
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Post by Joey Smith on Feb 7, 2007 15:35:32 GMT -5
Dale your awsome bro you have PR's every workout it seems!....
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Post by Marty Queen on Feb 7, 2007 17:56:53 GMT -5
congrats on the prs Dale, you are a monster!
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animal
Fulltime Member
Posts: 224
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Post by animal on Feb 8, 2007 11:30:21 GMT -5
Thanks everyone for the kind words...I appreciate it.
Wednesday 2-7-07
Rotator Cuff- 5 lbs. x 10 reps x 4 sets
Front & Side Laterals 10 lbs. x 10 reps x 3 sets
16" CG Floor Presses 185 lbs. x 3 reps 205 lbs. x 3 reps 225 lbs. x 3 reps 245 lbs. x 3 reps 275 lbs. x 3 reps 285 lbs. x 3 reps
Tate Presses 45 lbs. x 10 reps 75 lbs. x 10 reps x 3 sets
Bicep Curls 65, 75 & 85 lbs. x 10 reps
Lat Pull Downs - Close Grip 140 lbs. x 6 reps x 5 reps
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animal
Fulltime Member
Posts: 224
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Post by animal on Feb 11, 2007 11:58:03 GMT -5
Sunday 2-11-07 Rotator Cuff - 5 lbs. x 10 reps x 4 sets Reverse Band Press - green bands 225 lbs. x 5 reps 275 lbs. x 5 reps 355 lbs. x 5 reps 385 lbs. x 5 reps 415 lbs. x 3 reps added...1 Board 465 lbs. x 3 reps 485 lbs. x 3 reps PR added...2 Board 515 lb. x 1 rep 525 lb. x 1 rep PR s96.photobucket.com/albums/l190/theanimal_2006/?action=view¤t=Dale-525lbs.flv Face Pulls- Rope 3 sets x 10 reps Lat Pull Downs - wide grip 140 lbs. x 6 reps 170 lbs. x 6 reps x 4 sets That's all...another great workout with 2 PR's! On my last set with 525 I think I could of gotten another 10-15 pounds but that's ok I'll get it next time. My shoulder was starting to bother me alittle so I shut it down. My trainer partner Kevin also hit 415 on his last set for a huge PR. Things are coming together for both of us. Body Weight ...218 lbs.
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animal
Fulltime Member
Posts: 224
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Post by animal on Feb 14, 2007 21:01:19 GMT -5
Wednesday 2-14-07
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
16" Close Grip Bench Press worked up to 265 lbs. x 3 reps
added db. looped smalls 3 Board - 200 lbs. x 2 reps 4 Board - 210 lbs. x 3 reps 5 Board - 240 lbs. x 4 reps
MGLO w/ same set up 250 lbs. x 4 reps Note: All bench sets were to failure....
Cable Hammer Curls - 90 lbs. x 15 reps x 3 sets
Seated Rows - Close Grip 170 lbs. x 6 reps x 4 sets
Up Right Rows w/ Monster Mini 3 sets x 10 reps
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Post by Stacey Jones on Feb 14, 2007 21:04:43 GMT -5
Nice work!!! Looking strong!
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animal
Fulltime Member
Posts: 224
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Post by animal on Feb 18, 2007 11:44:16 GMT -5
Thanks Stacey!
Sunday 2-18-07
Rotator Cuff - 5 lbs. x 10 reps x 3 sets
Up Right Rows w/ Monster Mini 3 sets x 10 reps
Raw Bench Press - Worked up to 330 lbs. x 1 rep (Paused) Added Fury here... 3 Board 405 lbs. x 3 reps 425 lbs. x 3 reps 440 lbs. x 3 reps 455 lbs. x 1 rep 470 lbs. x 1 rep PR
High Face Pulls - Rope 90 lbs. x 15 reps x 3 sets
Lat Pull Downs - Wide Grip 140 lbs. x 6 reps 170 lbs. x 6 reps x 4 sets
That's it...I was really happy to hit that 470 today which was 5 lb. PR. I still had a little left in the tank...probably another 10 pounds but I stopped there. I have got to continue to train smart and not let my ego take over. Next time I'll go heavier. Hitting weights like this is great for my confidence. Next week is my deload week so I'll be hitting some volume dumbbells. Body Weight...217 lbs. _________________ Training smart is the key to a long career!
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