Post by superman on Jan 17, 2008 22:26:09 GMT -5
Well since you guys called me out on being lazy (really my wife was the lazy one) I am going to post all the workouts since 1-7-08. I will try to get my wife to be better about posting.
Speed bench 1-9-08
bar x 20
135 x 15
135 x 3 with 40lbs of chains and pink bands
225 x 3 with 40lbs of chains and pink bands for 5 sets
dumbell presses
80 lb dumbells for 12 reps
100 lb dumbells for 12 reps
100 lb dumbells for 8 reps
cable crossover 2 high 2 low
tricep press downs
1-11-08 deads/back
135-10 sumo, then 10 reps conventional
rest of these lifts are 3 reps conventional, then 3 reps sumo
225-3
315-3
315-3
315-3
pull downs 4x8
rows 3x8
dumbell rows 3x8
shrugs 3x8
1-14-08 squats
box squats with green bands for all sets
bar x 10
135 x 10
135 x 5
185 x 5 for 5 sets
inners outers 20reps
laying ham curl
waist high box jumps (with work boots on) ( I am only 5'5" and I had to jump to Brett's waist high - who says white men can't jump)
banded abs
1-16-08 bench
135 - 10
185 - 3
225 - 3
put on shirt
375 - 1 3bd
415 - 1 2bd
425 - 1 1bd
445 - 1 pause and press
Justin, Rick and Gabe - Great lifting guys. I know it takes time to get used to a shirt. I am not used to it myself. Congrats on the PRs. I know it felt great to have that much weight in your hands. If there is anything we can do to help you, we are more than willing to. YOu guys should really consider doing Brett's meet cause it will give you an idea of where you stand right now and where you should go next.
Brett - you need to get on the ball and bring in a camera or camcorder. I am very photogenic.
Speed bench 1-9-08
bar x 20
135 x 15
135 x 3 with 40lbs of chains and pink bands
225 x 3 with 40lbs of chains and pink bands for 5 sets
dumbell presses
80 lb dumbells for 12 reps
100 lb dumbells for 12 reps
100 lb dumbells for 8 reps
cable crossover 2 high 2 low
tricep press downs
1-11-08 deads/back
135-10 sumo, then 10 reps conventional
rest of these lifts are 3 reps conventional, then 3 reps sumo
225-3
315-3
315-3
315-3
pull downs 4x8
rows 3x8
dumbell rows 3x8
shrugs 3x8
1-14-08 squats
box squats with green bands for all sets
bar x 10
135 x 10
135 x 5
185 x 5 for 5 sets
inners outers 20reps
laying ham curl
waist high box jumps (with work boots on) ( I am only 5'5" and I had to jump to Brett's waist high - who says white men can't jump)
banded abs
1-16-08 bench
135 - 10
185 - 3
225 - 3
put on shirt
375 - 1 3bd
415 - 1 2bd
425 - 1 1bd
445 - 1 pause and press
Justin, Rick and Gabe - Great lifting guys. I know it takes time to get used to a shirt. I am not used to it myself. Congrats on the PRs. I know it felt great to have that much weight in your hands. If there is anything we can do to help you, we are more than willing to. YOu guys should really consider doing Brett's meet cause it will give you an idea of where you stand right now and where you should go next.
Brett - you need to get on the ball and bring in a camera or camcorder. I am very photogenic.