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Post by Brett Rapp on Mar 13, 2008 22:05:31 GMT -5
nice work rick hope to see you soon
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Post by Brett Rapp on Apr 2, 2008 22:33:31 GMT -5
well did we fall off the face of th earth or what man
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RICK
Junior Member
Posts: 74
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Post by RICK on Apr 4, 2008 9:23:53 GMT -5
nuts man just about. I'm still sick with this f**king flu (or whatever it is) and been going through a bunch of stress with my girl going to grad school (luckily we'll be staying in the area, but for awhile it looked like I was moving to Pennsylvania). And currently my arm and shoulder are messed up because my dog went after a rabbit while I had him on a long leash and the bastard ran me into a post on my back porch. I've been lifting, but it's been pretty pathetic d**n workouts for the last month. I'll try to get my nuts posted tonight, regardless. Justin's big ass is sick as well, but once we're healthy we'll be down there for sure.
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Post by Brett Rapp on Apr 4, 2008 11:46:07 GMT -5
take care man hope to see you guys soon
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Post by Brett Rapp on Apr 8, 2008 20:54:31 GMT -5
hope everyone is getting better down there man
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RICK
Junior Member
Posts: 74
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Post by RICK on Apr 15, 2008 17:56:00 GMT -5
So it's been forever. I'm finally starting to feel better and put some effort into the gym, but the last couple months have been basically wasted.
============================================== 3/13/08- Deads @ RHOAC Speed Deads (conventional, 3" platform, against tripled minis) Six singles x 275 lb. + tripled mini bands
Power Shrugs (in the rack) 12 x 225 lb. 6 x 315 lb. 8 x 365 lb.
Evil Band Abs
============================================== 3/16/08- RE Upper @ RHOAC Bench warmup 8 x 245 lb. 7 x 245 lb. 6 x 245 lb.
Chins (assisted with a light band) 7, 6, 4, 4, 4, 4
Pull-Aparts (close grip) 12 x light band 12 x light band
Face Pulls 20 x average band 20 x average band
One-Arm Band Pressdowns (attached high) 15 x monster mini 10 x monster mini
============================================== 3/17/08- ME Squat @ RHOAC Squats (Reverse average bands, 16.5" box) 10 x 135 lb. 5 x 225 lb. 5 x 275 lb. 5 x 315 lb. 2 x 365 lb. 1 x 405 lb. 1 x 465 lb.
Glute-Ham Raises 8, 8 x 82.5 lb. kettlebell
Glute-Ham Abs 12, 12
============================================== 3/12/08- ME Upper @ RHOAC Decline Bench 10 x 135 lb. 5 x 185 lb. 5 x 225 lb. 5 x 245 lb. 2 x 265 lb. 1 x 275 lb. 1 x 285 lb.
Fatboy Rows (bodyweight, alternated sets with the dips) 16, 15, 12, 12
Dips (bodyweight) 12, 8, 8, 10
Band Rows 15 x average + light band 15 x average + light band
============================================== 3/23/08- Bullsh*t Upper @ RHOAC Alternated ladders of chins and dips (i.e. 1, 1, 2, 2, 3, 3, etc., only last completed set written) Chins/Dips- 4, 3, 3, 2
A whole lot of ass kicking for 12 minutes of work.
==============================================
3/24/08- "ME" Squat @ RHOAC Squats (16.5" box) 6 x 135 lb. 4 x 185 lb. 3 x 205 lb. 3 x 225 lb. 3 x 255 lb. 3 x 275 lb.
sick, called it.
============================================== 3/26/08- Upper @ RHOAC Bench (no leg drive, going easy since shoulder/wrist hurt at this point) 10 x 135 lb. 10 x 185 lb. 5 x 225 lb. 4 x 245 lb. 8 x 225 lb.
Barbell Rows (underhand, alternating sets with dips) 5 x 135 lb. 5 x 165 lb. 5 x 185 lb. 5 x 205 lb. 5 x 225 lb.
Dips (bodyweight) 8, 8, 8, 8
Band Rows 16 x average + light band 10 x average + light band + monster mini band
============================================== 3/27/08- Deads @ RHOAC Deadlifts 10 x 135 lb. 5 x 225 lb. 3 x 275 lb. 3 x 315 lb. 2 x 365 lb. 1 x 405 lb.
Spread-Eagle Chops (45lb.) 8, 12
============================================== 3/30/08- DE Upper @ Mom's House Speed Bench (cycled narrow/medium/wide grips) 3 x 185 lb. (nine sets, decent speed for first day back)
Fatboy Rows (underhand, bodyweight) 15, 15, 15, 15
Pull-Aparts (closer grip) 15, 15 x two mini bands
============================================== 3/31/08- ME Squat @ RHOAC Squats (60 pound chains, 19.5" box) 8 x 135 lb. + chains 5 x 185 lb. + chains 5 x 225 lb. + chains 5 x 275 lb. + chains 3 x 315 lb. + chains 2 x 365 lb. + chains
Glute-Ham Raises 6, 6 x 82.5 lb. kettlebell
============================================== 4/3/08- Deads @ RHOAC Speed Deads (conventional) Six singles x 285 lb. (really fast) 1 x 315 lb. 1 x 365 lb. 1 x 405 lb.
Evil Band Abs 12 x mini band
============================================== 4/6/08- Upper @ RHOAC Bench (shoulder/wrist still hurt) 10 x 135 lb. 12 x 185 lb. 12 x 185 lb.
Chins 5, 5, 5, 5, 5
sick/hurt, called it.
============================================== 4/10/08- Deads @ RHOAC Speed Deads (conventional) Six singles x 295 lb. (really fast)
Power Shrugs (deadlifted first rep) 15 x 295 lb. 15 x 335 lb. 12 x 365 lb.
Glute-Ham Abs 12, 10 x 25 lb.
============================================== 4/10/08- DE Upper @ RHOAC Speed Bench (cycled narrow/medium/wide grips) 3 x 185 lb. + chains (six sets, still hurt)
Chins 5, 5, 4, 6, 5, 3
Pull-Aparts (light to go easy on wrist) 20 x mini band 20 x mini band
Face Pulls 20 x average band 20 x average band
One-Arm Band Pressdowns (attached high) 15 x monster mini 15 x monster mini
============================================== 4/14/08- ME Squat @ RHOAC Squats 5 x 135 lb. 5 x 225 lb. 3 x 275 lb. 1 x 315 lb. 1 x 350 lb.
Glute-Ham Raises 20, 20 x bodyweight
==============================================
So yeah like I said I basically limped through nuts the last while. Finally feeling better and hoping to kick some ass now.
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Post by Brett Rapp on Apr 15, 2008 19:11:09 GMT -5
he!! there nothing bad about that man at least your doing somthing brother
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RICK
Junior Member
Posts: 74
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Post by RICK on Apr 17, 2008 9:28:42 GMT -5
Hell man I appreciate it. About all I've been doing worth a nuts is actually getting some deadlifting in lately. I still have to talk to Justin about when we're coming down, but I'm hoping to make it in the next couple weeks.
4/16/08- Bench @ RHOAC Close-Grip Incline Bench 10 x 95 lb. 5 x 135 lb. 5 x 155 lb. 5 x 175 lb. 5 x 185 lb. 5 x 195 lb. 5 x 205 lb.
Fatboy Rows (varying grips) 12, 14, 12, 10
Overhead Kettlebell Press 4/4 x 75 lb. 4/4 x 75 lb.
Band Rows 10, 10 x average, light and monster mini bands
Kept the reps pretty high on the bench because lower reps on incline tend to make my shoulders hurt. I plan on getting back in the shirt next week.
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Post by Brett Rapp on Apr 17, 2008 11:20:06 GMT -5
nice work rick
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RICK
Junior Member
Posts: 74
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Post by RICK on Apr 21, 2008 10:40:44 GMT -5
Thanks Brett. I talked to the boys and it looks like we'd be able to come down on Monday of next week (4/28) for squats- does that work for you?
================================================ 4/20/08- DE Upper @ RHOAC Speed Bench (cycled narrow/medium/wide grips) 3 x 190 lb. + chains (nine sets, speed was good)
Chins 5, 5, 5, 4, 3
Pull-Aparts (wider grip to go easy on wrist) 20 x light band 20 x light band
Face Pulls 20 x average band 20 x average band
Band Pressdowns (attached high) 15 x monster mini- one arm at a time 7 x light- both arms at once
================================================
So I skipped deads on Thursday because Gabe and I are working on building a reverse-hyper that attaches to the spotter pins in my power rack. It's not done yet, but I'm pretty psyched about it and I figure it was a pretty good use of my time. Just means I'll have to work harder on the deads this week.
I also went ahead and took advantage of the big sale over at Elite and picked up a squat suit. I reckon that's a pretty good way of doing my part to help the economy by spending my economic stimulus rebate before I actually have it. ;D
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Post by Brett Rapp on Apr 21, 2008 11:59:12 GMT -5
thats fine man looking forward to seeing you guys again
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RICK
Junior Member
Posts: 74
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Post by RICK on Apr 22, 2008 8:31:59 GMT -5
Great! Brett man I've been out of it so long- when is this next meet that you're doing? I'm going to talk to Justin and see if we can't come out and cheer for you some. Also, what's the plan for Monday- heavy, speed, or are you deloading? Anyway, did my first heavy squats in a couple months last night. Felt real good to finally have some weight on my back again. We were guessing that the bands were adding maybe 130-150 at the top. That last set felt heavy. ============================================== 4/21/08- ME Squat @ RHOAC Squats- choked average bands, 16.5" box3 x 135 lb. + bands 3 x 185 lb. + bands 2 x 225 lb. + bands 1 x 275 lb. + bands 1 x 315 lb. + bands add briefs 1 x 365 lb. + bands (19.5" box for this one) 1 x 365 lb. + bands 1 x 405 lb. + bands Glute-Ham Raises20, 20 x bodyweight Glute-Ham Abs8, 10 x 25 lb. ==============================================
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Post by Brett Rapp on Apr 22, 2008 10:42:45 GMT -5
my meet is this weekend in sc monday will be a deload day for us but if you guys need to do speed or heavy you can
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