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Post by Breaker on Jun 12, 2006 20:17:42 GMT -5
Uh Oh Dale looks like Curt got you interested in that Bill Gillespie routine also.
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Post by Joey Smith on Jun 13, 2006 21:05:42 GMT -5
Your lifts are looking good Dale even with tha new weight loss your doing....I can not weight to see you get back in a shirt....I could not be out of mine that long....I would feel I would loose too much....
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animal
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Posts: 224
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Post by animal on Jun 14, 2006 19:53:39 GMT -5
Thanks Joey....Yeah I'm looking foward my self to getting back in my shirt, just few more weeks of this raw work.
Wednesday 6-14-06
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
Barbell Raises - close grip 20 lbs. x 10 reps x 3 sets
Barbell Floor Presses - medium grip 235 lbs. x 5 reps 275 lbs. x 5 reps 295 lbs. x 5 reps 315 lbs. x 3 reps 275 lbs. x 5 reps 225 lbs. x 10 reps
Dumbbell Tricep Ext's on the floor 40 lbs. x 8 reps x 4 sets
Cable Hammer Curls - slow & strict 100 lbs. x 10 reps x 2 sets
That's all...felt pretty strong on the floor presses and I paused most of them except the last set. My lower back has been bothering me for the last couple of days and I didn't want to over do it so I shut it down and went home.
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Post by Joey Smith on Jun 16, 2006 21:44:44 GMT -5
Great workout Dale!....your a floo ;)r press master bro!....
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animal
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Posts: 224
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Post by animal on Jun 18, 2006 10:47:24 GMT -5
Thanks Joey....
Sunday 6-18-06
Rotator Cuff - 5 lbs. x 15 reps x 3 sets
Raw Bench Press - 28" grip Bill Gillespie Bench Routine Week 6 315 lbs. x 3 reps - paused last rep 330 lbs. x 2 reps - paused last rep 340 lbs. x 1 rep - paused 355 lbs. x 1 rep - paused 305 lbs. x 4 reps x 2 sets - paused all reps
5 Boards - same grip 365 lbs. x 5 reps 385 lbs. x 5 reps 405 lbs. x 5 reps
That's it...I felt strong today benching and it was nice hitting 405 x 5 on the 5 boards. My body weight is dropping slow but so far I don't think I've lost any strength, I'm down to 224 lbs. Happy Fathers Day to all you Dads out there! It's my daughters birthday today too (35 y/o) man I'm getting fucking old!
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Post by badrock on Jun 19, 2006 14:49:43 GMT -5
Great Bench session
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animal
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Posts: 224
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Post by animal on Jun 19, 2006 21:35:56 GMT -5
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Post by Breaker on Jun 19, 2006 23:10:40 GMT -5
Indeed Dale a very nice session you had there bro!
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animal
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Posts: 224
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Post by animal on Jun 21, 2006 20:16:23 GMT -5
Wednesday 6-21-06
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
16" Close Grip Bench Press 215 lbs. x 5 reps 245 lbs. x 5 reps 265 lbs. x 5 reps 285 lbs. x 5 reps 265 lbs. x 5 reps 245 lbs. x 5 reps 225 lbs. x 10 reps
Tate Presses - 50 lbs. x 10 reps x 3 sets
Front & Side D/Bell Raises (Superset) 10 lbs. x 10 reps x 2 sets
Bicep Curls - EZ Curl 65 lb. x 10 reps x 4 sets
Another workout alone...my new guy no showed me. Man, this shit is really pissing me the fuck off. I've about had with theses guys, I guess I'm going to have to do something about and stop talking about. >:(_________________
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Post by Joey Smith on Jun 22, 2006 22:14:49 GMT -5
Reliable training partners are hard to find bro!....you need one thats for sure for all kinda safety and motivation reasons....I hate hearing that....come down to Nebo bro and you can get it on with us!....
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Post by Breaker on Jun 22, 2006 22:16:09 GMT -5
Like your change up Dale, nothing like mixing it up! I can imagine the burn your Tri's must get from that close range.
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animal
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Posts: 224
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Post by animal on Jun 23, 2006 11:31:20 GMT -5
Reliable training partners are hard to find bro!....you need one thats for sure for all kinda safety and motivation reasons....I hate hearing that....come down to Nebo bro and you can get it on with us!.... Thanks Joey....I have been having this problem for some time now but it seems to be getting worse. It's just so frustrating cause I love what I'm doing and can't do it cause I have no help and spotters.
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animal
Fulltime Member
Posts: 224
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Post by animal on Jun 23, 2006 11:37:11 GMT -5
Like your change up Dale, nothing like mixing it up! I can imagine the burn your Tri's must get from that close range. Thanks Mike...I got into a habit many years ago to do all close grip with a 16" grip. Being real close isolates the tri's real good.
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animal
Fulltime Member
Posts: 224
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Post by animal on Jun 25, 2006 9:53:29 GMT -5
Friday 6-23-06
Stationary Bike- 12 miles
Sit ups- 5 sets x 10 reps 30 second rest bertween sets
Side Bends - 10 lbs. x 10 reps x 3 sets
Sunday 6-25-06
Rotator Cuff - 5 lbs. x 10 reps x 3 sets
Bench Press - 28" grip 315 lbs. x 3 reps 335 lbs. x 2 reps 315 lbs. x 3 reps 225 lbs. x 15 reps
Lat Pull Downs (Hammer Strength Machine) 90 lbs. x 15 reps x 3 sets (reverse grip)
That's all....my lower back was sore today so I keep the intensity down some. I didn't feel that strong anyway so maybe I'll take this week off. I like to take a week off from lifting about every 8 weeks, so I'm due. So we'll see how I feel through the week.
I'm planning on competing in September (raw) and the WNPF has a new event...bench for reps (body weight). I'm considering doing that. By the time the meet rolls around my weight should be down around 215 lbs. I think I'm good for 20-25 reps. Do you guys think that's good enough to compete? I tried 225 today and I got 15 easy and I could of gotten more but I stopped and I didn't even feel that strong today either. It just sounds like it might be fun.
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Post by Breaker on Jun 26, 2006 18:27:19 GMT -5
"Fuck yeah" Dale you would have gotten some free supplements at the Arnold Classic Venue section for that, not bad at all matter of fact pretty damn good!
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