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Post by The Big Red Machine on Aug 12, 2011 18:15:14 GMT -5
Friday August 12th, 2011 (Back, Biceps & Abs):
Warm Up: Elliptical 5 minutes
Straight-Arm Pulldowns- 105x20 120x15x3 sets
Hammer Strength Incline Rows- 90x20 180x15x3 sets
Seated Cable Rows- 100x20 150x15x3 sets
Incline Dumbbell Curls (Atl.)- 30x15x4 sets
Superset: Standing Pulldown Abs- 80x20x3 sets, 90x15 Side Bends w/Plate- 45x15x4 sets
Bike- 10 Minutes
BW- 284
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Post by The Big Red Machine on Aug 13, 2011 13:52:58 GMT -5
Saturday August 13th, 2011 (Rehab/Cardio):
Warm Up: Walking on Treadmill- 5 minutes
Box Squats w/Magic Stick- BWx10x4 sets
Leg Extensions- 15x10x3 sets
Lying Leg Curls (Right Leg Only)- 20x10 25x10 30x10 35x10
Horizontal Leg Press (Right Leg Only)- 80x10 120x10 140x8x2 sets
Side Step Ups- BWx10x4 sets
Step Ups- BWx15x3 sets
Lateral Band Walk- 4x10 each side
Walking on Treadmill @2.4 Mph- 25 minutes on 1.0-6.0 Incline
BW- 284
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Post by The Big Red Machine on Aug 14, 2011 18:33:49 GMT -5
Sunday August 14th, 2011 (ME Bench): Went to MDBB Today..
Warm Up: Db Incline Flies 2x15 Rows w/Tubing 2x15
floor puss w/swiss bar- 35x10x2 set -wg 85x5x2 set 125x3x2 set 175x2 215x1 265x0 265x0 175x5 -mg
V-bar pushdowns- 50x15x3 sets
Superset: Db Front Raises- 15x20x3 sets Mini Band Pull-Aparts- 3x20
Man did i feel like shit today! How the heell do you get a head cold in the middle of the fuckin summer. Well anyway didn't have a great day at all and still feel like shit right now and probably shouldn't even lifted today, but oh well. On the bright side my "little buddy" Brian hit a nice 40lb PR on shirted bench today so I guess it was well worth drive up to help out.
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Post by Brian Hill on Aug 14, 2011 21:34:57 GMT -5
Don't be too hard on yourself big buddy! You're doing the right things, its just gonna take some time for you to see the rewards.
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Post by The Big Red Machine on Aug 15, 2011 18:37:34 GMT -5
Don't be too hard on yourself big buddy! You're doing the right things, its just gonna take some time for you to see the rewards. Oh I'm ok little buddy, I know it's not something to get down on myself about especially being that I felt like complete shit that day and should have lifted alittle smarter but I'm good to go if I can now only get over this recent sickness that has taken over me. Anyway looking forward to moving some big weight in my shirt this upcoming weekend! What are u planning on doing this weekend?
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Post by The Big Red Machine on Aug 15, 2011 18:44:37 GMT -5
Monday August 15th, 2011 (Cardio):
Bike- 30 Minutes
Sauna- 20 Minutes
Stretching- Upper Body Lower Body
Iced Knee- 20 Minutes
Was suppose to lift upper body today but I'm still feeling alittle under the weather so I opted to just do some light cardio instead and I also sat in the sauna afterwards to see if I couldn't sweat out some of this mess..
"A very, very long ways to go!"
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Post by Brian Hill on Aug 15, 2011 18:52:52 GMT -5
Yeah. Normally I get a cold every summer... knock on wood, it hasn't hit me yet this year.
As far as this upcoming Sunday... Im thinking either cambered Bar press with chains or FAT Bar floor press with straight weight.
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Post by The Big Red Machine on Aug 16, 2011 8:48:59 GMT -5
Yeah. Normally I get a cold every summer... knock on wood, it hasn't hit me yet this year. As far as this upcoming Sunday... Im thinking either cambered Bar press with chains or FAT Bar floor press with straight weight. Cambered bar w/chains sounds pretty crazy and tough! Are you planning on doing it to the chest or boards if you decide to do it? Also I have decided not to come down for my speed benching session this week. I think I am just going to wait until the weeks I am using bands to come down so that I can do some high board work after my speed sets to work on my lockout alittle bit.. So we'll see ya Sunday instead!
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Post by The Big Red Machine on Aug 16, 2011 18:43:52 GMT -5
Tuesday August 16th, 2011 (Rehab/Cardio): Still felt shit tonight but I decided to workout anyway because I'm a real man!
Warm Up: Bike- 5 minutes
Box Squats w/Magic Stick- BWx8x4 sets
Leg Extensions (Both Legs)- 20x10 *This exercise is really starting to piss me off!
Horizontal Leg Press (Right Leg)- 80x10 120x10x3 sets
Seated Leg Curls (Right Leg)- 30x10 40x10 50x10x2 sets
Side Step Ups (Right Leg)- BWx10x3 sets
Step Ups (Right Leg)- BWx30x2 sets
Walking on Treadmill @2.4-2.8 Mph- 30 minutes on 1.0-6.0 Incline
Leg Extensions w/Ankle Weight (Right Leg)- 10x10x3 sets *Did these when I got home
BW- 284
"Perseverance Only Fuels One's Desire" -Scott Metcalf
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Post by Tony Atkins on Aug 16, 2011 22:26:14 GMT -5
I like it!
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Post by The Big Red Machine on Aug 17, 2011 18:58:28 GMT -5
Wednesday August 17th, 2011 (DE Bench):
Warm Up: Elliptical- 5 minutes Pec-Deck Flies- 20x15x2 sets Rows w/Tubing- Bluex15x2 sets
Speed Bench w/Fat Gripz + 2 Sets of Chains- 45x15 Added Chains 45x5 95x5 135x3x3 -Index on Smooth Grip 135x3x3 -Thumbs from Smooth Grip 135x3x3 -Pinky on Rings Grip Added XXL Slingshot 185x3x3
Barbell Extensions w/1 Set of Chains- 95x10x4 sets
Overhead FAT Rope Extensions- 90x15 105x15x3 sets
Superset: Reverse Pec-Deck Flies- 60x15, 100x15x3 sets Hammer Curls w/FAT Rope- 90x20x4 sets
Walking on Treadmill @2.4-2.6 Mph- 15 Minutes
BW- 283
SMOKED...
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Post by Brian Hill on Aug 18, 2011 6:03:37 GMT -5
Yeah. Normally I get a cold every summer... knock on wood, it hasn't hit me yet this year. As far as this upcoming Sunday... Im thinking either cambered Bar press with chains or FAT Bar floor press with straight weight. Cambered bar w/chains sounds pretty crazy and tough! Are you planning on doing it to the chest or boards if you decide to do it? Also I have decided not to come down for my speed benching session this week. I think I am just going to wait until the weeks I am using bands to come down so that I can do some high board work after my speed sets to work on my lockout alittle bit.. So we'll see ya Sunday instead! I'm not sure yet... haha. I'd like to go to the chest, but if I do decide to use a board, it'll be a 1-Board.
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Post by The Big Red Machine on Aug 18, 2011 12:53:42 GMT -5
Cambered bar w/chains sounds pretty crazy and tough! Are you planning on doing it to the chest or boards if you decide to do it? Also I have decided not to come down for my speed benching session this week. I think I am just going to wait until the weeks I am using bands to come down so that I can do some high board work after my speed sets to work on my lockout alittle bit.. So we'll see ya Sunday instead! I'm not sure yet... haha. I'd like to go to the chest, but if I do decide to use a board, it'll be a 1-Board. Oh ok I was just wondering. I know some people like to use boards when using the cambered bar b/c the increased range of motion is pretty tough on the shoulders/joints. But hey whatever floats your boat Also I still plan on shirting up this Sunday but I was thinking about shirting up the weeks that you shirt up too, which is every third week right? That way you won't be so lonely on those days, plus I feel like your starting to leave me in dust with your shirted bench game. So I need to find a way to keep up with ya there little buddy! Haha..
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Post by The Big Red Machine on Aug 18, 2011 17:09:24 GMT -5
Thursday August 18th, 2011 (Rehab/Cardio):
Warm-Up: 5 Minutes on Bike
Leg Extensions w/Ankle Weight (Right Leg)- 10x15x3 sets
Horizontal Leg Press (Right Leg)- 60x10 100x10 140x10x3 sets
Lying Leg Curls (Right Leg)- 15x10 25x10 35x10 45x10
Box Squats w/Magic Stick- BWx10x4 sets
Side Steps Ups- BWx10x3 sets
Lateral Band Walk- 4x12 each side
Bike- 30 Minutes
Iced Knee- 20 Minutes
BW- 283
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Post by Brian Hill on Aug 18, 2011 17:37:14 GMT -5
I'm not sure yet... haha. I'd like to go to the chest, but if I do decide to use a board, it'll be a 1-Board. Oh ok I was just wondering. I know some people like to use boards when using the cambered bar b/c the increased range of motion is pretty tough on the shoulders/joints. But hey whatever floats your boat Also I still plan on shirting up this Sunday but I was thinking about shirting up the weeks that you shirt up too, which is every third week right? That way you won't be so lonely on those days, plus I feel like your starting to leave me in dust with your shirted bench game. So I need to find a way to keep up with ya there little buddy! Haha.. That's because those pussies have WEAK shoulders! hahaha. JK! But yes, my plan is shirting up every third week. This sunday will be RAW, next week will be RAW, then Shirt to a 2-Board.
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