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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 22:59:49 GMT -5
MAR. 15 - ME BP
Rotator Cuff Work
Floor Press 45x5 135x5 185x3 225x3 275x3 315x3 335x1 355x1 315x3
DB BP w/bands 55x10 <-- light band 70x2x5 <-- green band
Wide Grip Tricep Pressdowns - 70x3x10
Lat Pulldowns - 170x3x10
Clay Lats - 90x3x10
Hammer Curls 50x15 50x2x10
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:00:21 GMT -5
MAR. 16 - Cardio
Semi Recumbent Bike - 30 min.
AM Bodyweight = 245lbs
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:00:36 GMT -5
MAR. 16 - DE SQ/DL
Flexibility & Mobility Work
DE SQ w/o box (no belt or briefs) w/80lbs of chain - 275x6x3
45° Hypers - 3x10
Pulldown Abs - 100x4x10
Sled Dragging - 45x 2 trips backwards
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:00:51 GMT -5
MAR. 17 - Cardio
Semi Recumbent Bike - 30 min.
AM Bodyweight = 245lbs
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:01:08 GMT -5
MAR. 18 - Cardio
Semi Recumbent Bike - 30 min.
AM Bodyweight = 246lbs
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:01:31 GMT -5
MAR. 18 - DE BP
Rotator Cuff Work
Blast Strap Pushups - 3x10
DE BP w/doubled mini bands 185x2x3 205x2x3 225x2x3
5 Board Press 315x5 365x3 405x2
DB Rows - 140x3x10
Clay Lats - 50x3x10
Hammer Curls - 50x3x10
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:01:47 GMT -5
MAR. 19 - Cardio
Semi Recumbent Bike - 30 min.
AM Bodyweight = 246lbs
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:02:32 GMT -5
MAR. 19 - ME SQ/DL
Flexibility & Mobility Work
SQ 145x5 255x3 345x3 455x2 <-- add Metal Pro Briefs & Belt 545x1 655x1 <-- add Metal Ace Squatter w/straps down 705x1 <-- straps up 750x1 <-- add knee wraps
Rev. Hyper - 270x3x10
Pulldown Abs - 50x3x20
Verticle Leg Raise- 2x15
My squats felt good tonight and my depth was the best it has been training in gear for a meet. The mobility stuff is really paying off. In the past it would take 800lbs for me to break parallel in my Ace Squatter.
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:02:47 GMT -5
MAR. 21 - Cardio
Semi Recumbent Bike - 30 min.
AM Bodyweight = 243lbs
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:03:08 GMT -5
MAR. 21- ME BP
Rotator Cuff Work
45x5 135x5 185x3 225x3 275x1 315x1 405x3 <-- add 4 board & Ultimate Denim Shirt 455x1 <-- 2 board 495x1 <-- touch (this is 28lbs lighter than I have previously touched) 525x0 <-- descended out of groove 525x1 405x3 <-- add 5 board 455x3 495x3 525x3 545x3
Single Arm Overhead DB Tricep Ext. - 25x3x10
Super Set CSR - 3 plates x2x10 CSR w/suppinated grip - 3 plates x2x10
Hammer Curls 55x15 60x10 70x6
DB Rear Delt Raise - 40x3x10
This was a good bench workout. I finally figured out again how to use my lats properly on board presses. When I was off due to my back injury I forgot how to use my lats. I over emphasized certain elements down but neglected the others. That has really hurt my bench training lately. 525 wasn't easy for me to lockout so I plan to add more board presses in training. I plan to do Metal Militia board presses on my DE bench day and regular board presses on my ME bench day. I also wasn't optimally using my lats until I went to board presses and that should help as well.
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:03:23 GMT -5
MAR. 22 - Cardio
Semi Recumbent Bike - 20 min.
AM Bodyweight = 243lbs
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:03:39 GMT -5
MAR. 23 - Cardio
Semi Recumbent Bike - 30 min.
AM Bodyweight = 242.5lbs
I am now down to competition weight. I plan on dropping 2 more pounds. My scales are fairly accurate and if I drop 2 more pounds, I won't have any problems making weight on any scale. My fasting blood glucose levels are improving as well as my blood glucose levels throughout the day. I am riding my exercise bike 6-7 days a week. My health and my training are both doing well.
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:03:56 GMT -5
MAR. 23 - DE SQ/DL
Flexibility & Mobility Work
Super Set Lat Pulldowns - 90x3x10 Clay Lats - 90x3x10 Behind Neck Pulldowns - 90x3x10
DE SQ w/green bands - 325x5x3
GHR w/green band - 3x10
45° Hypers w/doubled green band - 3x10
Lying Leg Raise - 3x15
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:04:14 GMT -5
MAR. 25 - DE BP
Rotator Cuff Work
DE Floor Press w/tripled mini bands & 3 boards 225x3x3 275x3x3
MM 5 Board Press 335x3 365x3 405x3
Grappler Shoulder Press 35x10 45x10 55x10
Overhead Band Tricep Ext. w/green band - 3x20
DB Rows - 140x3x8
DB Curls - 55x3x10
Band Pull Aparts w/mini band - 3x15
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:04:30 GMT -5
MAR. 26 - Cardio
Semi Recumbent Bike - 30 min.
AM Bodyweight = 243.5lbs
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