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Post by Phillip Wylie (aka Rockman) on Mar 14, 2007 11:37:40 GMT -5
Nice work Dale!
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animal
Fulltime Member
Posts: 224
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Post by animal on Mar 14, 2007 20:53:41 GMT -5
Thanks Phil! Wednesday 3-14-07 Rotator Cuff - 5 lbs. x 10 reps x 5 sets Neck Raises w/ Harness Strap 25 lbs. x 15 reps x 3 sets CG Bench Press w/db. looped Monster Minis 3 boards - 275 lbs. x 3 reps 4 boards - 290 lbs. x 3 reps 5 boards - 315 lbs. x 5 reps MG Rack Lockouts w/ db. looped Monster Minis 315 lbs. x 3 reps (held last rep for 10 seconds at top) Push Downs - Monster Mini Band 100 reps x 1 sets That's it...after a sub par workout Sunday I felt real strong tonight on my board presses. I just reciently changed my close grip from index on the smooth to thumbs lenth from the smooth and I like it better. So basicly all these board presses are all first time PR's.
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Post by badrock on Mar 16, 2007 8:47:27 GMT -5
strong bench session Dale
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animal
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Posts: 224
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Post by animal on Mar 18, 2007 13:11:28 GMT -5
Thanks Marques!
Sunday 3-18-07
Rotator Cuff - 5 lbs. x 10 reps x 3 sets
Up Right Rows - Monster Mini Band 3 sets x 10 reps
Neck Raises w/ Harnes Strap 25 lbs. x 3 sets x 10 reps
Raw Bench Press w/ 2 sets of chains (40 lbs.) 1 Board 225 lbs. x 5 reps 275 lbs. x 3 reps 295 lbs. x 3 reps 315 lbs. x 1 rep 330 lbs. x 1 rep 350 lbs. x 1 rep (5 lb. PR)
Drop Set w/ 2 sets of chains - FRM 225 lbs. x 15 reps - PR (failure)
I was planning on doing some shirt work today but only one of my training partners showed up so I went raw. Everything felt light today and when you can hit 2 PR's in one day, it's a damn good day. Body weight 218 lbs.
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Post by Breaker on Mar 20, 2007 22:34:04 GMT -5
Good stuff Dale and still in the 220's to boot!
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animal
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Posts: 224
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Post by animal on Mar 21, 2007 20:24:01 GMT -5
Good stuff Dale and still in the 220's to boot! Thanks Mike! Wednesday 3-21-07 Rotator Cuff- 5 lbs. x 10 reps x 5 reps Front and Side Laterals - Superset 10 lbs. x 10 reps x 2 sets Up Right Rows - Monster Mini 10 reps x 3 sets CG Floor Presses - 205 lbs. x 5 reps 225 lbs. x 5 reps 245 lbs. x 5 reps 265 lbs. x 5 reps 245 lbs. x 5 reps 225 lbs. x 5 reps 205 lbs. x 5 reps Lat Pull Downs - wide grip 170 lbs. 6 reps x 5 sets That's it...I took it kinda easy tonight cause I'm going to take a weight this Sunday. I'm hoping for a good day.
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animal
Fulltime Member
Posts: 224
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Post by animal on Mar 25, 2007 13:33:24 GMT -5
Sunday 3-25-07 I was planning on taking a max weight today but I injured my shoulder at work on Thursday and it has been killing me. I have been icing my shoulder several times a day and it seems to be helping. When I woke up today it felt somewhat better than yesterday so I decided to go to the gym and just see how it went. This is what I did....
Rotator Cuff - 5 lbs. 10 reps x 3 sets (no pain)
Raw Bench Press - 95 lbs. x 5 reps 135 lbs. x 5 reps x 2 sets 185 lbs. x 3 reps 205 lbs. x 3 reps 225 lbs. x 3 reps 255 lbs. x 3 reps 275 lbs. x 1 rep w/ pause (no pain) 300 lbs. x 1 rep w/ pause (no pain)
That's it..I was kinda surprised that my shoulder didn't hurt much...so what ever I did to my shoulder is not serious. This was suppose to be my deload week anyway so as a purcausion I'm not going to do any benching this week and just rest up my shoulder for next Sunday.
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Post by Joey Smith on Mar 26, 2007 22:03:39 GMT -5
Glad your shoulder is feeling better....your workouts look great as alaways my friend!....
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animal
Fulltime Member
Posts: 224
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Post by animal on Apr 2, 2007 14:53:14 GMT -5
Thanks Joey! Sunday 4-1-07 Rotator Cuff - 5 lbs. x 10 reps x 5 sets Raw Bench Press w/ 2 sets of chains (40 lbs.) 185 lbs. x 5 reps 225 lbs. x 5 reps 255 lbs. x 3 reps 275 lbs. x 3 reps Note: All reps were full range 2 Board - same set up with chains 305 lbs. x 3 reps 325 lbs. x 1 rep 1 Board - same set up with chains 325 lbs. x 1 rep 330 lbs. x 1 rep s96.photobucket.com/albums/l190/theanimal_2006/?action=view¤t=Dale-330lbs.flv 4 Board - CG / same set up with chains 365 lbs. x 3 reps 370 lbs. x 2 reps 375 lbs. x 1 rep Face Pulls - Rope 80 lbs. x 10 reps x 3 sets Lat Pull Downs - wide grip 100 lbs. x 10 reps x 3 sets Since this was my first ME workout since I hurt my shoulder I decided to just go raw....everything felt pretty good and no pain. Next week I'll throw the shirt on and see how it goes. Body weight 218 lbs.
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Post by Joey Smith on Apr 4, 2007 20:45:34 GMT -5
Hey Dale I love the RAW work bro....hey I aint gotten no good e-mails in awhile....hehe....
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Post by Marty Queen on Apr 15, 2007 14:50:12 GMT -5
Love the floor presses and raw work Dale!
Glad to hear the shoulder tweak was only minor!
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Post by badrock on Apr 16, 2007 20:31:10 GMT -5
strong benchin dale
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Post by Joey Smith on Apr 19, 2007 20:42:55 GMT -5
Got some Dale e-mails!....yeah baby!....how are ya bro?....
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animal
Fulltime Member
Posts: 224
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Post by animal on Apr 21, 2007 11:56:49 GMT -5
Got some Dale e-mails!....yeah baby!....how are ya bro?.... Glad you liked it, Joe. ;D My shoulder has been bothering me again so 2 weeks ago I put on a loose fury...just to test my shoulder. I worked up to an easy 420 but when I got the hand off my right shoulder felt real unstable so I knew something was wrong. So I decided to go see my chiropractor. I have been seeing him for the past 2 weeks and was told not to lift. My shoulder is feeling great and I'm starting back tomorrow...I'll post my workout.
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animal
Fulltime Member
Posts: 224
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Post by animal on Apr 22, 2007 10:05:11 GMT -5
Sunday 4-22-07
Rotator Cuff - 5 lbs. x 10 reps x 3 sets
Reverse Band Press - Green Bands 225 lbs. x 5 reps 275 lbs. x 5 reps 315 lbs. x 5 reps 365 lbs. x 3 reps - all paused 395 lbs. x 3 reps - all paused 415 lbs. x 3 reps - all paused 445 lbs. x 1 rep - paused 405 lbs. x 5 reps (drop set)
High Face Pulls - Rope 80 lbs. x 10 reps x 3 sets
Up Right Rows - Monster Minin Band 10 reps x 3 sets
Shoulder Band Traction - 5 reps x 2 sets (each arm)
Band Push Downs - Monster Mini Band 100 reps x 1 set
That's all...my shoulder felt pretty good...no pain at all. I didn't feel real strong though but that will come back in time. I'm going to take it slow and gradually increase the weight in the coming weeks. Right now I'm in no hurry....I'm not planning on competing until August so I have plenty of time to get ready.
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