animal
Fulltime Member
Posts: 224
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Post by animal on Aug 6, 2006 10:01:37 GMT -5
Thanks guys....I was on vacation all week and didn't workout all week. So I was anxious to get back benchin today. This is what I did....
Sunday 8-6-06
Rotator Cuff- 5 lbs. x 10 reps x 4 sets
Bench Press - All reps w/ chains 285 lbs. x 3 reps - Paused last rep 295 lbs. x 2 reps x 2 sets - Paused last rep 310 lbs. x 1 rep - Pause rep 260 lbs. x 6 reps - Touch & Go 225 lbs. x 12 reps - Touch & Go On my last set I was pretty much gased...I worked out alone today and took short rest peroids but managed to get 12 reps with 225 + the chains. So, I was happy with that. I'm 4 weeks out form my meet and I'm feeling pretty good. My body weight is right around 215 lbs. so I'm planning on keeping my weight right about where it's at.
Dumbbell Flys - 25 lbs. x 10 reps x 2 sets
Face Pulls w/ straight bar 75, 85 & 95 lbs. x 10 reps
That's it....
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Post by Breaker on Aug 6, 2006 22:09:43 GMT -5
Damn Dale kicking some ass bro, nice work!
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Post by Joey Smith on Aug 7, 2006 20:27:14 GMT -5
Very nice workout after being off Dale....
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Post by badrock on Aug 7, 2006 22:41:23 GMT -5
Nice Bench day Dale
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Post by Marty Queen on Aug 8, 2006 10:15:55 GMT -5
Impressive bench work Dale!
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animal
Fulltime Member
Posts: 224
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Post by animal on Aug 10, 2006 20:00:37 GMT -5
Thanks Guys, I appreciate the kind words!
Thursday 8-10-06 bwt. 216 lbs.
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
16" Close Grip Bench Press All reps Paused.... 225 lbs. x 3 reps 255 lbs. x 3 reps 275 lbs. x 3 reps 285 lbs. x 3 reps 300 lbs. x 1 rep 275 lbs. x 3 reps 255 lbs. x 3 reps 225 lbs. x 10 reps (touch & go) 185 lbs. x 20 reps (touch & go...to failure)
Band Push Downs - Purple Band 20 reps x 5 sets
Cable Lat Pull Downs - Wide Grip 120, 130 & 140 lbs. x 8 reps
That's all....been bothered with bicep tendonitis all week so I kinda cut my workout short. I actually felt pretty strong on my pause reps. I took short rest peroids on my close grips so by the time I got to my last set with 185 x 20....I was totally gased.
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Post by Joey Smith on Aug 11, 2006 6:37:56 GMT -5
Great workout Dale....get healed up bro....
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Post by Breaker on Aug 12, 2006 18:21:01 GMT -5
Bro you been keying in on the pauses. I know how brutal that can be will say this again kickass work Dale.
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Post by Marty Queen on Aug 13, 2006 10:25:15 GMT -5
Thanks Guys, I appreciate the kind words! Thursday 8-10-06 bwt. 216 lbs. Rotator Cuff - 5 lbs. x 10 reps x 4 sets 16" Close Grip Bench Press All reps Paused.... 225 lbs. x 3 reps 255 lbs. x 3 reps 275 lbs. x 3 reps 285 lbs. x 3 reps 300 lbs. x 1 rep 275 lbs. x 3 reps 255 lbs. x 3 reps 225 lbs. x 10 reps (touch & go) 185 lbs. x 20 reps (touch & go...to failure) Band Push Downs - Purple Band 20 reps x 5 sets Cable Lat Pull Downs - Wide Grip 120, 130 & 140 lbs. x 8 reps That's all....been bothered with bicep tendonitis all week so I kinda cut my workout short. I actually felt pretty strong on my pause reps. I took short rest peroids on my close grips so by the time I got to my last set with 185 x 20....I was totally gased. Sick work on the close grips!
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animal
Fulltime Member
Posts: 224
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Post by animal on Aug 13, 2006 10:26:40 GMT -5
Thanks Joey and Mike!
Sunday 8-13-06
Rotator Cuff - 5 lbs. x 10 reps x 4 sets
Raw Bench Press w/ chains (FRM) 280 lbs. x 4 reps 295 lbs. x 3 reps 305 lbs. x 2 reps 315 lbs. x 1 rep 265 lbs. x 6 reps
Face Pulls - 80 lbs. x 15 reps x 3 sets
That's it....not fully recovered from Thursday nites workout but still did ok especially with the added chain weight. Yesterday when I woke up my left shoulder was killing me but with some ice and heat the pain resided. My shoulder...felt ok today. I still have the bicep tendonitis but it's not really bothering my bench. I feel I'm on par for my up coming meet. btw. 217 lbs.
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Post by badrock on Aug 14, 2006 19:07:25 GMT -5
awesome chain day dale, strong stuff
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Post by Joey Smith on Aug 14, 2006 21:19:16 GMT -5
Youn are a benchin Mach bro!....
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Post by Marty Queen on Aug 15, 2006 12:16:51 GMT -5
More great bench work Dale. Nice chain session.
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animal
Fulltime Member
Posts: 224
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Post by animal on Aug 15, 2006 13:10:24 GMT -5
awesome chain day dale, strong stuff Thanks badrock!
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animal
Fulltime Member
Posts: 224
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Post by animal on Aug 15, 2006 13:11:32 GMT -5
Youn are a benchin Mach bro!.... Thanks Joey!
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