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Post by badrock on Jun 1, 2006 18:37:27 GMT -5
great session, strong floor presses too
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animal
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Post by animal on Jun 1, 2006 20:05:24 GMT -5
great session, strong floor presses too Thanks Badrock! I love doing close grip floor press they are a great exercise for your triceps. Everytime I do them my triceps hurt for a couple days.
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animal
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Post by animal on Jun 2, 2006 10:59:52 GMT -5
Friday 6-2-06 Got a blood test last week and the results came back that my blood sugar was high. On top of that my blood pressser is high too. So I decided that I need to lose some weight. As of last weekend I was 232. My goal is to get down under 200 but for now I want to get down to about 210-215. I figure that if I cut out all sweets & junk food and increase my cardio work the weight has to fall and my blood sugar and blood presser will go down too. It will also put me back into the 220 weight class where records are waiting to be broke.
This is what I did today..... Stationbary Bike 11 miles / 30 minutes 20 minutes in the dry sauna...man, I was sweating like a pig!
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Post by Breaker on Jun 4, 2006 5:09:10 GMT -5
Damn Dale 232lb your catching up with me.
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animal
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Post by animal on Jun 4, 2006 9:53:17 GMT -5
Sunday 6-4-06 Rotator Cuff - 5 lbs. x 15 reps x 3 sets Bench Press - 28" grip Bill Gillespie Routine - Week 4 295 lbs. x 4 reps 305 lbs. x 3 reps 320 lbs. x 2 reps 335 lbs. x 1 rep 280 lbs. x 6 reps Note: Paused last rep on each set with no problem! 4 Boards with medium grip 24" 325 lbs. x 5 reps 340 lbs. x 5 reps 365 lbs. x 5 reps Note: All reps were very easy Face Pulls - Rope 110 lbs. x 10 reps x 3 sets Abs - 3 sets x 15 reps That's all....All that talk about getting new training partners, well no one showed the fuck up except my regular training partner (Kevin). Man this is so frustrating, I really thought they would show up after all the hype. Anyway I lost 4 pounds (228 lbs.) hopfully this continues.
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Post by badrock on Jun 4, 2006 15:41:50 GMT -5
strong bench session. I know what you mean about training partners, i've been through like 5 in the last year, no one will stick with me, alot of talk and no show
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Post by Breaker on Jun 6, 2006 23:13:09 GMT -5
Indeed very strong session Dale, I am very impressed.
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animal
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Post by animal on Jun 7, 2006 12:49:13 GMT -5
strong bench session. I know what you mean about training partners, i've been through like 5 in the last year, no one will stick with me, alot of talk and no show Thanks bro...all these guys wanna get stronger but they don't want to put the work in that's the bottom line.
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animal
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Post by animal on Jun 7, 2006 12:52:15 GMT -5
Indeed very strong session Dale, I am very impressed. Thanks for kind words Breaker it means alot to me especially coming from you.
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animal
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Post by animal on Jun 7, 2006 20:37:18 GMT -5
Wednesday 6-7-06
Rotator Cuff - 5 lbs. x 15 reps x 3 sets
Neck Raises w/ harness 25 lbs. x 10 reps x 3 sets
Barbell Raises- 20 lbs. x 10 reps x 3 sets
Speed Bench w/ db. minis 165 lbs. x 3 reps x 8 sets Note; Speed was real fast
4 Boards w/ db. minis - 16" grip 275 lbs. x 5 reps 305 lbs. x 5 reps 325 lbs. x 3 reps
5 Boards w/ db. minis - 16" grip 335 lbs. x 5 reps 345 lbs. x 5 reps 355 lbs. x 3 reps
Mini Band Push Downs - 100 reps x 2 sets
Cable Hammer Curls - 100 lbs. x 15 reps x 3 sets
Cable Seated Rows - medium grip 130 lbs. x 10 reps 140 lbs. x 10 reps 150 lbs. x 10 reps
Decline Situps - 20 reps x 3 sets
That's it....This was the first time doing bands in quite a while and I did pretty well. No PR's but they will fall soon enough. Just got to get back in the groove of doing them again.
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Post by Joey Smith on Jun 8, 2006 22:20:26 GMT -5
Strong work Dale....loosing that weight and getting healthier will nothing but help you bro....I hope you get that stuff handled....I do not think with your work ethis that it will be a problem....
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animal
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Post by animal on Jun 9, 2006 21:07:00 GMT -5
Strong work Dale....loosing that weight and getting healthier will nothing but help you bro....I hope you get that stuff handled....I do not think with your work ethis that it will be a problem.... Thanks Joey! Friday 6-9-06 Stationary Bike - 11 miles / 30.30 minutes That's it....It's only been 10 days now since I started this so called diet and increased cardo. I know it's going to take some time and I have to be paitent but I actually fell like I'm starting to get back into shape. When I did speed bench the other day.... we took like 30 second rest peroids between sets and by the time I reached the 8 set I was really winded. It was like doing cardo. Until I met my goal weight (210 lbs.) I want to keep my bench intensity up as high as I can so I won't lose any thing off my bench.
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Post by Breaker on Jun 10, 2006 4:46:25 GMT -5
Damn Dale that must have really ate them Triceps's up at that grip width and not to mention it was done with double minni's. Great session all the way, I might have to steal some of that! ;D
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animal
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Post by animal on Jun 10, 2006 8:22:18 GMT -5
Damn Dale that must have really ate them Triceps's up at that grip width and not to mention it was done with double minni's. Great session all the way, I might have to steal some of that! ;D Thanks Mike....I have always used a 16" close grip for working my triceps. I can really feel the burn especially when using bands. When I use a wider grip I don't feel it as much.
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animal
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Post by animal on Jun 11, 2006 10:10:10 GMT -5
Sunday 6-10-06
Rotator Cuff- 5 lbs. x 15 reps x 4 sets
Barbell Raises- 20 lbs. x 10 reps x 3 sets
Bench Press - 28" grip Bill Gillespie Routine / Week 5 310 lbs. x 3 reps - Paused last rep 325 lbs. x 2 reps x 2 sets - Paused last rep 340 lbs. x 1 rep - Paused rep 300 lbs. x 4 reps x 2 sets - Paused all reps
That's it...I increased the weight a little bit on the routine this week cause last weeks routine was not to hard. I got a few more weeks left with this routine then I'm going to get back in my shirt and start doing some heavy 2 & 3 boards.
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