|
Post by The Big Red Machine on Jul 22, 2011 19:20:17 GMT -5
Sunday June 26th, 2011 (ME Upper Deload):Warm-Up:Barbell Bench Press- 45x20x2 sets Incline DB Bench Press (Palms Facing)-30x12 45x10 60x10 75x10 75x10 75x18 Pec-Deck Flies- 2x30 Pushdowns w/EZ Bar- 2x30 Face Pulls w/Light Band- 2x30 Int/Ext Rotations w/Green Tubing- 2x30 ea wayI didn't do a whole lot today but had a really great workout none-the-less. Those palms-facing DB presses really hit my triceps well today and I was also pleased with the amount of reps that I was able to do on these, so I think I might try to work these into my regular workout at least once a month moving forward. My plans for working out the rest of the week are as follows: Tuesday- Back, Traps, Biceps, & Abs; Thursday- DE Bench Press Day; Sunday- ME Bench Press (May do some pin presses). So as you can see I will be working out three times a week from here until further notice. Also I would like to mention that I was able to drive today for the first time in like four and half months So here maybe in the next couple weeks or so maybe I can pay alittle visit to Mud Duck Barbell and see the old crew again!
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:21:07 GMT -5
Tuesday June 28th, 2011 (Back Day):
Seated CSR's- 3x15 CG DD Lat Pulldowns- 3x15 HS Incline Rows- 3x15 Barbell Shrugs- 3x15 (Light) Reverse Cable Curls- 3x15 Machine Abs- 3x15
Done..
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:22:34 GMT -5
Thursday June 30th, 2011 (DE Bench):
Speed Bench w/2 sets of Chains- 45x15 Added Chains 45x5 95x5 115x3x12 sets
*Used three different grips w/30 second rest periods between sets to really work on my GPP today. That's why I kept the bar weight alittle lighter than what I normally would use and I plan on using chains and the same weight for two more weeks keeping the rest periods short and increase the work sets by two sets each week going forward*
CG Barbell Incline JM Press- 95x12 135x10 155x10x3 sets
Dumbbell Tate Presses- 35x15x3 sets
Reverse Pec-Deck Flies- 3x20
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:24:15 GMT -5
Sunday July 3rd, 2011 (ME Bench):Went to MDBB today for the first time today since hurting my knee on February the 20th. It was really great to see the ol' gang again Reverse Band Bench Press-45x5 -Thumbs from Smooth Grip 95x5 135x3 185x2 225x1 Added Strong Bands f/Rafters 275x1 Added Wrist Wraps 315x1 335x1 -Moved Hands out to Pinky on Rings Grip 355x1 295x5x2 sets -Index on Smooth Grip Band Pushdowns-Monster Mini x20x3 sets Reverse Band Pulldowns to Bench-Strong x20x3 sets Band Pull-Aparts-Monster Mini x12x3 sets Hammer Curls w/Swiss Bar-35x15x3 sets -Switched grip each set A pretty good workout today. I didn't feel too great today but still felt pretty good being that this is really the first time that I have maxed out on bench press in over five months. So my strength will come back with time I just got to stay the course and keep working. Also I don't think I am going to use the same setup again to do reverse band bench in the future it just didn't seem quite right today. As for next weeks max effort workout I was thinking about doing either some type of floor press w/either bands or chains or possibly doing a 2 Board press..
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:25:34 GMT -5
Tuesday July 5th, 2011 (Back, Biceps & Abs):Warm Up:Rows w/Blue Tubing 2x20 Hammer Strength Low Row-90x15 180x15 230x12 270x10 320x8 Chest Supported Row-45x15 70x15x3 sets Dumbbell Row (Single-Arm)-60x15 each arm 100x15x2 sets *Was aiming to do three sets with the 100's but I was bout ready to puke after the second set so I stopped there* Barbell Upright Row-95x12 95x6 *Had to stop doing these b/c they were really hurting my left shoulder bad today* Seated Incline Dumbbell Curls-25x12x4 sets Seated Machine Abs-4x20 With the exception of the upright rows I had an awesome workout today! I really like the HS low rows, not only do they just tear my back up but they are also on the same plane as my bench press. And I never tried these before hurting my knee but I will definitely be working these in on a regular basis from here on out. Looking forward to doing some speed floor presses on Thursday:)
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:26:46 GMT -5
Thursday July 7th, 2011 (DE Bench Day):
Warm Up: Pec-Deck Flies- 2x15-20 Seated CSR's- 2x15-20
Speed Floor Press w/2 Sets of Chains- 45x5x2 sets (Used four different grips today) 115x3x14 sets *Made sure that I paused on the floor for each rep*
CG Barbell Exts on Floor w/2 Sets of Chains- 115x6x2 sets
Tricep Pushdowns w/V-Handle- 105x20 180x15 210x15x2 sets
Reverse Pec-Deck Flies- 40x15 80x15x3 sets
Good solid workout today! I'm glad I got a couple days to recover now before my next workout b/c my body feels pretty well destroyed after the last couple of sessions. I think this Sunday I may just do board press and then the next week do some type of floor press for my max effort exercise. Then who knows maybe I'll shirt up the week after that..
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:27:50 GMT -5
Sunday July 10th, 2011 (ME Bench Day):Went to MDBB today.. 2 Board Press (Raw)-45x15 -Pinky Rings Grip 95x5 135x3 185x2 225x1 Added 2 Board 275x1 Added Wrist Wraps 305x1 315x1 -Switched to Index on Rings Grip 325x1 Dumbbell Bench Press-60x10 90x15 90x18 CG Swiss Bar Extensions-85x10 135x7 125x8 125x8 Incline KB Extensions (Single-Arm)-45x15 45x13 Band Face Pulls-Light x20x3 sets Int/Ext Rotations-Blue Tubing x30 each way Done. Decent workout today. I was about 30lbs off my best for 2 board press today but still not too bad considering the circumstances. Next week I plan on doing floor press with the fat bar for my max effort exercise. So anyway until next time, peace out
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:29:18 GMT -5
Monday July 11th, 2011 (Back, Biceps & Abs):
Warm Up: Rows w/Tubing 2x20 Some Stretching
Wide-Grip Lat Pulldowns- 100x15 140x12 150x12 160x12
Hammer Strength Incline Rows- 180x15 270x15x3 sets
Straight-Arm Pulldowns w/EZ Bar- 105x20x3 sets
Dumbbell Hammer Curls (Palms In)- 30x10 each arm 45x10 50x10x2 sets
Standing Pulldown Abs (w/Spud Strap)- 60x25x3 sets
Wasn't planning on working out today but I decided to change up my routine slightly after talking with Brian yesterday and he mentioned how Kenny Paterson (who was a bench only guy) used a four day week routine for his training. So I read the article he wrote called "The Specialist" that briefly described how he setup his training routine and so I am going to use something very similar to that for the next few weeks or so until I am able to start working out my lower body again. It will also hopefully help me burn a few more calories during the week so that I can start shedding some this belly fat (that I seem to have infinite stores of BTW) being that my ability to do cardio right now is very limited because of my knee. So here is the routine that I will be using going forward:
Sundays- ME Bench, Triceps, Light Delt Work Mondays- Back (Mostly Pulldowns), Biceps, & Abs Thursdays- DE Bench, Triceps, Light Delt Work Fridays- Back (Mostly Rows), Biceps, & Abs
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:30:31 GMT -5
Wednesday July 13th, 2011 (DE Bench): Went to MDBB Today for my Training session..
Warm Up: Dumbbell Flies 15x15x2 sets
Speed Bench w/Swiss Bar + 2 Sets of Chains- 35x15 -Used Three Different Grips 105x5 Added Chains 105x3x15 sets *Damn I just remembered that this bar weighs 10lbs less than the regular barbell and totally forgot that when I was doing my workout. Oh well, all that matters is that I still moved it fast! Haha..
Dumbbell Tate Presses- 40x12 70x12x4 sets
3 Way Shoulders (Side Raises, Front Raises & Reverse Flies)- 15x10 each way 20x10x3 sets each way
Great Session Tonight!
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:33:50 GMT -5
Friday July 15th, 2011 (Back, Biceps, & Abs):
Warm-Up: Rows w/Tubing 2x25 Some Stretching...
Seated Cable Rows w/EZ Bar- 60x15 100x15x3 sets
Chest Supported Rows- 45x15 80x15x3 sets
Seated Hammer Strength Iso-Rows- 45x15 (One-Arm at a time) 90x15x3 sets
Hammer Strength Shrugs- 90x20x3 sets
Seated Preacher Curls w/Straight Bar- 25x15 (Switched Back & Forth Between Regular Grip/Reverse Grip) 45x15x2 sets 55x15x2 sets
Seated Machine Abs- 4x15
Didn't feel great this morning. I guess I was alittle tired and still alittle sore from Wednesday's workout but still had a decent workout overall. Looking forward to moving some "BIG" weight on Sunday!
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:35:23 GMT -5
Saturday July 16th, 2011 (Cardio/Rehab):
Bike- 10 minutes
Step Ups (Right Leg Only)- 4x15 (Forwards) 3x12 (Sidewides)
Horizontal Leg Press (Right Leg Only)- 60x10 80x10 100x10x2 sets
Seated Leg Curl Machine (Right Leg Only)- 3x10
Walking on Treadmill @2.3 MPH- 10 minutes
None of these exercises are new but are the same ones that my Therapist has had me doing over the last couple of weeks in my therapy sessions and said that I could these on my own when I'm in the gym. The only new one that I did today was walking on the treadmill which I asked her Thursday about and she said that it was ok for me to do. Also I mentioned earlier how I got my knee past 90 degrees on tuesday, well on wednesday while riding the bike I was finally able to petal it all the way around. I would usually just petal up as far as I could go then petal down as far as I go but was finally able to petal all the way around on wednesday. Then on thursday when I back to therapy again my therapist took another measurement of my knee and I was up to 103...WTF?? Did not expect to make that much progress in only two days so I was VERY happy about this and so was my therapist. I go back to the doctor this tuesday and I hoping that I get a good report from him and maybe he'll allow for me to take this damn brace off, which honestly I don't wear it all when I'm at home anyway but it would be nice to hear none-the-less. So anyway I figure I would give alittle update on my progress this week with knee..
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:36:32 GMT -5
Sunday July 17th, 2011 (ME Bench):Went to MDBB Today for my training session.. Warm-Up:Shoulder Traction w/Light Band Incline Dumbbell Flies 2x15-20 Floor Press w/FAT Bar-45x15 -(Pinky on Rings Grip) 95x5 135x3 185x1 225x1 Added Wrist Wraps 255x1 275x1 -(Switched to Middle on Rings Grip) 285x1 185x8x2 sets -(Switched to Index on Smooth Grip) Incline Bench Press w/Giant Cambered Bar-105x20x3 sets YTI's on Incline-5x10x3 sets each way A decent workout today, though for some reason it seems like on my dynamic efforts days I'm alot more dialed in and my intensity is way up than on my max efforts but oh well. I guess indirectly it could be a good thing that way I don't go too overboard and miss a lift like some of training partners did today And I think that my philosophy has changed alittle bit on how I do my max effort days instead of trying to come in and break PR's everytime just go more by how I'm feeling that particular day, and not what I've done in the past. Using the RPE to decide how far I take it that day. I know I remember reading somewhere that Brandon Lilly mentioned how he never saw Dave Hoff miss a lift in the gym b/c he does something very similar to what I had mentioned. And I know that Mark Bell mentioned that he does that too. So I think it's a good strategy going forward and hopefully I stick with it. Because hell I know I would have really liked to have pressed 300+ today but just knew that it probably wasn't in the cards so I took my ego out of it and shut-it down. Anyway I think next Sunday I am going to try and touch a max single in my Single-Ply Shirt and then maybe the week after that either do Foam Press or Chain Press. "Strength Takes Time, You Can't Expect To Get It All Back In One Day or Week"
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:38:15 GMT -5
Monday July 18th, 2011 (Back, Biceps, & Abs):
Warm-Up: 10 Minutes Walking on Treadmill @2.4 Mph
Straight-Arm Pulldowns- 60x15 100x15 120x15x3 sets
Wide DD Pulldowns- 100x15 120x15x3 sets
Hammer Strength Lat Pulldowns (Reverse-Grip)- 90x20x3 sets
Alternating DB Hammer Curls (Palms Facing)- 35x12x4 sets
Seated Machine Abs- 120x20x3 sets
Bike- 10 minutes
"How STRONG is your PAIN"
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:39:03 GMT -5
Wednesday July 20th, 2011 (AM- Cardio/Rehab Work):
Bike- 15 Minutes
Step-Ups (Right Leg Only)- 3x20
Side Step Downs (Right Leg Only)- 2x12
Seated Leg Curl- 3x10
Walking on Treadmill @2.3-2.4 Mph- 10 minutes
Wanted to do alittle more today but my right knee was pretty sore from yesterday's PT session and for some damn reason my left knee has been bothering me here lately too so I decided to dial it back alittle bit today..
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:39:43 GMT -5
Wednesday July 20th, 2011 (DE Bench): Went to MDBB for my training session today..
Speed Bench w/Bow Bar + EFS Short Mini Bands- 55x15 -(Used three different grips) Added Bands 55x5 115x3x6 sets 125x3x3 sets
Rolling Dumbbell Extensions (Elbows In)- 30x10 50x10x2 sets 60x10x2 sets
Triset: Rope Pushdowns- 45x15x3 sets Rope Face Pulls- 45x15x3 sets Dumbbell Shrugs- 80x15x3 sets
Done.
|
|