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Post by Joey Smith on Feb 19, 2007 22:00:40 GMT -5
All these PR's are making me jealous!....congrats Dale....
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Post by Stacey Jones on Feb 21, 2007 20:42:47 GMT -5
Congrats on the PR Dale!!!! Thanks again for the advice you gave me!!! I did take it to heart!!!
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animal
Fulltime Member
Posts: 224
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Post by animal on Feb 22, 2007 10:52:53 GMT -5
Thanks Stacey!
Wednesday 2-21-07
Rotator Cuff- 5 lbs. x 10 reps x 4 sets
16" CG Bench Press Worked up to 255 lbs. x 3 reps 3 Board w/ db. looped smalls 170 lbs. x 5 reps x 5 sets
Push Downs w/ Monster Mini Band 100 reps x 1 set
Up Right w/ Monster Mini Band 3 sets x 10 reps
Seated Rows - CG 170 lbs. x 6 reps x 2 sets Lat PUll Downs - WG 170 lbs. x 6 reps x 2 sets
Good workout tonight...the last time we did Close Grip 3 boards w/ db. smalls we really felt weak so we decided to drop back the weight tonight and do 5 sets x 5 reps. I also worked on my technique and it seemed like every set was getting easier. Staying extremely tight when using bands is key but breathing is just as important. I can normally hold my breath for 3 solid reps before deflating. On my last set I focused of holding my breath for 5 reps and it was soooo much easier than my previous set. The weight just flew up on all 5 reps. Deload week starts Sunday.
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Post by Phillip Wylie (aka Rockman) on Feb 22, 2007 17:13:18 GMT -5
Nice work, Dale!
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animal
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Posts: 224
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Post by animal on Feb 25, 2007 11:24:40 GMT -5
Thanks Phil! Sunday 2-25-07 Rotator Cuff- 5 lbs. 15 reps x 5 reps Neck Raises w/ Harness Strap 25 lbs. x 10 reps x 3 sets Volume Dumbbell Floor Presses- 90 lbs. x 20 reps x 3 sets Monster Mini Band - Push Downs 100 reps x 1 sets Face Pulls - Rope 90 lbs. x 15 reps x 3 sets Lat Pull Downs - Wide Grip 170 lbs. x 6 reps x 5 sets That's all...this is my deload week so no barbell work at all, just taking it kinda easy. Next Sunday we'll hit it hard again. We picked up a new training partner and he did well on his first workout. I think he's going to stick around.
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animal
Fulltime Member
Posts: 224
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Post by animal on Mar 4, 2007 13:27:12 GMT -5
Sunday 3-4-07
Rotator Cuff- 5 lbs. x 10 reps x 4 sets
Up Right Rows - Monster Mini 3 sets x 10 reps
Raw Bench w/ 40 lbs. Chain 2 Board - 225 lbs. x 5 reps 255 lbs. x 3 reps 275 lbs. x 3 reps 295 lbs. x 3 reps 325 lbs. x 1 rep Note: Paused all reps... Added Fury - w/ 40 lbs. Chain 2 Board 385 lbs. x 3 reps 405 lbs. x 3 reps 425 lbs. x Missed it
Seated Rows - CG 170 lbs. x 6 reps x 4 sets
Face Pulls - Rope 90 lbs. x 15 reps x 3 sets
That's all...Felt real strong on my raw bench but by the time I got to 425 I ran out of gas. The 425 with the 2 sets of chains felt kinda heavy. I'll get next time! My new training partner lifted raw today (doesn't own a shirt) and did well. He worked up to 380 lbs. x 1 rep w/ 2 sets of chains, 2 board.
Wednesday 2-28-07
Stationary Bike- 30 minutes-
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
This was my deload week and I decided to just do a little work. We have been hitting it pretty hard of late so the extra recovery time was needed.
Body Weight...218 lbs.
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Post by Joey Smith on Mar 5, 2007 21:17:36 GMT -5
Rest is a good thing bro!....great workouts Dale....
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Post by badrock on Mar 6, 2007 20:47:55 GMT -5
Nice Bench day dale, let me know if you have anymore vids to selll
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animal
Fulltime Member
Posts: 224
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Post by animal on Mar 8, 2007 13:28:06 GMT -5
Thanks Badrock...I do have a few left but I'm not sure what ones I have so when I get home I'll check it out and let you know. Here's Wednsday workout....
Rotator Cuff - 5 lbs. x 10 reps x 5 sets
Neck Raises w/ Harness Strap 25 lbs. x 15 reps x 3 sets
Plate Raises- 25 lbs. x 10 reps x 3 sets
Close Grip Bench Press w/ db. minis 3 Board 275 lbs. x 9 reps 4 Board 315 lbs. x 5 reps 5 Board 340 lbs. x 5 reps
MG Rack Lockouts w/ db. Monster Minis 315 lbs. x 3 reps 325 lbs. x 2 reps Note: Held last rep for 10 seconds @ top.
Band Push Downs - Monster Mini Band 100 reps x 1 set
Cable Hammer Curls - 95 lbs. x 15 reps x 3 sets
Lat Pull Downs - wide grip 170 lbs. x 6 reps x 4 sets
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animal
Fulltime Member
Posts: 224
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Post by animal on Mar 11, 2007 10:48:23 GMT -5
Sunday 3-11-07
Rotator Cuff- 5 lbs. x 10 reps x 4 sets
Bench Press / Reverse Band Press - competition grip 335 lbs. x 3 reps 385 lbs. x 3 reps 425 lbs. x 3 reps 455 lbs. x 1 rep 485 lbs. x 1 rep 510 lbs. x Missed
Dumbbell Floor Press 100 lbs. x 10 reps x 2 sets
Face Pulls - Rope 95 lbs. x 15 reps x 3 sets
Lat Pull Downs - wide grip 170 lbs. x 6 reps x 2 sets 180 lbs. x 6 reps x 2 sets
Up Right Rows w/ Monster Mini 3 sets x 10 resp
That's all...not a great day benching for me today...everything felt heavy even the dumbbell floor presses. I guess I'm due for a bad workout, haven't had one in a while. Oh well, hopfully next week I'll be feeling stronger. Body Weight...218 lbs.
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Post by Joey Smith on Mar 11, 2007 21:31:16 GMT -5
Good stuff....
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Post by badrock on Mar 13, 2007 17:13:45 GMT -5
Nice Bench work Dale.....yeah there is one of those tapes that has Glen Chabot on it, if you have that one i'd definitely get it, i'd like to see his workout
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Post by Breaker on Mar 14, 2007 7:06:59 GMT -5
As always Dale, nice benching here my friend!
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animal
Fulltime Member
Posts: 224
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Post by animal on Mar 14, 2007 10:30:21 GMT -5
Nice Bench work Dale.....yeah there is one of those tapes that has Glen Chabot on it, if you have that one i'd definitely get it, i'd like to see his workout Thanks Marques...No I don't have that one I sold it a while back. I do remember seeing it...he's a hell of a raw bencher.
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animal
Fulltime Member
Posts: 224
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Post by animal on Mar 14, 2007 10:32:04 GMT -5
As always Dale, nice benching here my friend! Thanks Mike!
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