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Post by Marty Queen on Apr 24, 2007 14:42:07 GMT -5
super volume Dale. sounds like your shoulder is way better.
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animal
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Post by animal on Apr 26, 2007 12:53:10 GMT -5
Thanks Marty....
Wednesday 4-25-07
Rotator Cuff- 3 sets x 10 reps
Close Grip Bench Press w/ double looped Minis - 2 Board - 225 lbs. x 3 reps 255 lbs. x 3 reps 3 Board - 275 lbs. x 3 reps 295 lbs. x 2 reps 4 Board - 305 lbs. x 3 reps 315 lbs. x 3 reps 5 Boards - 325 lbs. x 3 reps 335 lbs. x 3 reps Note: Took short rest peroids between sets.
Push Downs - Monster Mini Band 100 reps x 1 set
Reverse Curls - 3 sets x 10 reps
That's all...I was pleased how my shoulder held up while doing the close grips with the minis. The weight felt a little heavy at the top especially on my last few sets but still no problem pressing the weight...probably could of done 5 reps. I'm still not 100% yet but I'm getting there. Body weight 218 lbs.
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Post by Joey Smith on Apr 26, 2007 21:10:17 GMT -5
Glad to see your shoulders are doing better bro....love this workout Dale!....
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animal
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Post by animal on May 3, 2007 13:45:14 GMT -5
Sunday 4-29-07
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
Raw Bench Press - medium grip 225 lbs. x 5 reps - all paused 255 lbs. x 3 reps - all paused 275 lbs. x 2 reps - all paused 305 lbs. x 1 rep - paused 325 lbs. x 1 rep - paused (slow but steady)
Add loose Fury here... 4 Board w/ 40 lb. chain 325 lbs. x 5 reps - very easy 3 Board w/ 40 lb. chain 350 lbs. x 3 reps - easy 2 Board w/ 40 lb. chain 375 lbs. x 2 reps (needed help on the 3rd rep) 1 Board - no chains 405 lbs. x 1 rep - I had the shirt pretty jacked and actually had a hard time touching but once I got it down...it just flew up.
Wednesday 5-2-07
Rotator Cuff - 5 lbs. x 10 reps x 4 sets Up Right Rows - Monster Mini Band 3 sets x 10 reps 16" Close Grip Bench Press w/ db. looped Monster Minis 2 Board - 225 lbs. x 3 reps 3 Board - 255 lbs. x 3 reps 4 Board - 275 lbs. x 3 reps 5 Board - 305 lbs. x 3 reps MG Rack Lockouts w/ same set up(same height as a 5 board) 305 lbs. x 5 reps (held the last 10 seconds at the top) Tate Presses - flat bench 50 lbs. x 12 reps x 5 sets (1 minute rest between sets) Seated Rows - close grip 140 lbs. x 6 reps x 5 sets
Fun workout and I pushed up the intencity too. I'm hesitant to go all out...but it won't be long. I'm feeling pretty good about my shoulder. We'll see how it goes Sunday in my tighter shirt.
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Post by Marty Queen on May 3, 2007 17:22:54 GMT -5
more great stuff Dale -- super bench workouts!
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animal
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Post by animal on May 8, 2007 14:08:53 GMT -5
Thanks Marty!
Sunday 5-6-07
Rotators - 5 lbs. x 10 reps x 3 sets
Raw Bench - FRM 225 lbs. x 5 reps 255 lbs. x 3 reps 285 lbs. x 3 reps Added 2 Board... 305 lbs. x 3 reps 325 lbs. x 3 reps 350 lbs. x 3 reps Added Fury - same set up 395 lbs. x 3 reps (easy) 415 lbs. x 2 reps 425 lbs. x 1 rep
Face Pulls - Rope 110 lbs. x 10 reps x 3 sets
Lat Pull Downs - Wide Grip 140 lbs. x 10 reps x 3 sets
Done...I felt pretty good today and my shoulder didn't hurt at all. I'm still not at 100% yet but hopfully by the end of the month I'll be there. I'm going to do a deload this week and next Sunday hit the raw bench pretty hard (bands or chains). Body weight 218 lbs.
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Post by Breaker on May 10, 2007 10:13:46 GMT -5
Last two workouts look really Strong Dale, awesome work with the volume!
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animal
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Post by animal on May 21, 2007 15:18:24 GMT -5
Thanks Mike...
Here's my last several workouts....
Wednesday 5-9-07 Rotator Cuff - 5 lbs. x 10 reps x 4 sets Volume Dumbbells 55 lbs. x 10 reps (warm up) 95 lbs. x 18 reps 95 lbs. x 14 reps 95 lbs. x 15 reps Note: All sets were to failure 1 Arm Cable Push Downs - 80 lbs. x 10 reps x 3 sets (each arm) Up Right Rows - Monster Mini Band 3 sets x 10 reps Seated Cable Rows - Vbar 150 lbs. x 6 reps x 6 sets Bicep Curls - 50 lbs. x 2 sets x 10 reps
Sunday 5-13-07 Rotators 10 lbs. x 10 reps x 3 sets Raw Bench Press - Week 1 265 lbs. x 5 reps - all paused 275 lbs. x 4 reps - all paused 285 lbs. x 3 reps - all paused 245 lbs. x 10 reps - touch & go 3 Board - Raw 350 lbs. x 5 reps x 3 sets Face Pulls - Rope 85 lbs. x 10 reps x 3 sets Lat Pull Downs - Wide Grip 160 lbs. x 6 reps x 5 sets That all...this is the start of a 12 week cycle. Everything was fairly easy today but will definetly get harder as I progress through the cycle.
Wednesday 5-16-07 Rotators - 5 lbs. x 10 reps x 3 sets Plate Raises- 25 lbs. x 10 reps x 3 sets Up Right Rows - Monster Mini Band 3 sets x 10 reps CG Bench Press - index finger on the smooth with db. looped smalls (purple bands) 3 Boards - 175 lbs. x 5 reps 4 Boards - 190 lbs. x 5 reps 5 Boards - 205 lbs. x 5 reps MG Rack Lockouts - same set up 255 lbs. x 5 reps (held last rep for 10 sec.) Push Downs - Monster Mini Band 125 reps x 1 sets Seated Rows - 170 lbs. x 6 reps x 5 sets Felt pretty strong on my close grips and lockouts tonight. So next week I'm gonna move up to smalls and minis...that should be a real challenge. My shoulder(s) feeling pretty good.
Sunday 5-20-07 Rotator Cuff - 5 lbs. x 10 reps x 4 sets Raw Bench warm ups worked up to 315 lbs. x 1 rep (paused) Add Fury.... 375 lbs. x 3 reps (no touch) Added 3 board... 405 lbs. x 2 reps x 2 sets (all paused) easy 425 lbs. x 2 reps - easy 445 lbs. x 1 rep
I felt great warming up but once I took my first attempt in my shirt I knew something wasn't right. I used one of my old shirts today and didn't get much support or pop from it. Now I remember why I stopped using it. Although the 425 x 2 were pretty easy, the 445 was slow. I got a new guy working out with us and he's doing great. He's an exbodybuilder and man he's getting stronger by the week. He looked real strong today... he finshed up 455 x 2 on a 3 board...wearing one of my old denim shirts. I'm going to put him in a fury on our next shirt day.
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animal
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Posts: 224
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Post by animal on May 24, 2007 14:42:11 GMT -5
Wednesday 5-23-07
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
16" CG Bench Press w/ db. looped smalls & minis bar x 5 reps 2 Board - 95 lbs. x 5 reps 3 Board - 135 lbs. x 4 reps 4 Board - 150 lbs. x 3 reps 5 Board - 185 lbs. x 2 reps (PR) I thought I had 175 on the bar until I saw the quarter on the end. I guess sometimes that's a good thing especially when you hit a PR. Note: All reps were to failure.
MG Rack Lockouts w/ same set up with bands 215 lbs. x 2 reps
1 Arm Tricep Push Downs - strict 85 lbs. x 10 reps 95 lbs. x 10 reps 105 lbs. x 10 reps
Band Pushdowns - Monster Mini Band 125 reps x 1 set
Seated Cable Rows - vbar 150 lbs. x 6 reps 160 lbs. x 6 reps 170 lbs. x 6 reps 180 lbs. x 6 reps 190 lbs. x 6 reps
That's it...great workout tonight I feel like my triceps are getting a littte stronger each week. This was my third week on bands so next week I'm going to switch over to chains for a couple of weeks then back to the bands. All's I'm thinking about is this up coming meet...I really want to hit double body weight. I have come close but never done this in a meet. I'll be ready!
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Post by Joey Smith on May 26, 2007 0:43:26 GMT -5
Dale your workouts are amazing....you will not have a prob on getting that double body weight bro....when is the meet?....hope you have agreat memorial day weekend....
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animal
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Posts: 224
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Post by animal on May 26, 2007 8:41:04 GMT -5
Dale your workouts are amazing....you will not have a prob on getting that double body weight bro....when is the meet?....hope you have agreat memorial day weekend.... Thanks Joey...the meet is August 4th.
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animal
Fulltime Member
Posts: 224
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Post by animal on May 27, 2007 10:24:15 GMT -5
Sunday 5-27-07
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
Raw Bench Press / Week 3 275 lbs. x 5 reps - all paused 285 lbs. x 4 reps - all paused 300 lbs. x 3 reps - all paused 255 lbs. x 10 reps - touch & go
2 Boards - 325 lbs. x 5 reps x 3 sets (easy)
That's was it...I felt pretty strong today...probably because I was consintrating on getting more leg drive. I still got a long ways to go before my meet but I'm feeling pretty good about my bench and I'm gaining confidence each week. My raw bench is coming along pretty good so I'm just hoping I can carry that over to my shirt. We'll see how it goes next Sunday.
Body weight 218 lbs
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Post by Joey Smith on Jun 2, 2007 0:48:25 GMT -5
Nice work Dale....
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Post by Marty Queen on Jun 6, 2007 17:51:18 GMT -5
Dale, your bench is looking really strong bro!
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Post by Breaker on Jun 7, 2007 9:49:38 GMT -5
Solid work Dale and still looks like you holding the torch for the 220's!
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