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Post by tammywalker on May 26, 2008 20:18:11 GMT -5
Raw Bench Day
135 x 8
150 x 6
170 x 5
185 x 5
185 x 5
200 x 2
210 x 1 (Paused)
160 x 10
(No accessory work today)
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Post by stealth on May 27, 2008 9:28:34 GMT -5
Hey Girl: Are you benching Wed.? also... Don't want to do too much. Check with Brett. You can still do some raw work after the shirt work is done... I would practice for the next contest which is shirt right?
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Post by tammywalker on May 27, 2008 10:14:50 GMT -5
Yes, I still plan on benching Wednesday too. Up until last night, I was trying to accomodate everyone else's schedules. I'll run it by Brett tomorrow and try to lock down a new routine. I sort of like the idea of having one raw bench day and one equipped day. We'll see if it gets to be too much. My next contest is June 28 in the shirt, so you're right that's the priority right now. Thanks.
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Post by stealth on May 27, 2008 10:40:50 GMT -5
Yeh, But both days are heavey for you. Your muscles get torn down when you workout and takes up to 72hrs to recover and build back up. Some people do light speed days (I know you do not like these) but it does not stress the body as much as 2 heavey days,expecially that close together.
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Post by Brett Rapp on May 27, 2008 14:33:15 GMT -5
yes tammy watch that over training the bench raw and heavy are ok for now but listen to your body when things strat to slow down you need to cut out the raw day and just work heavy back instaed see you wesday girl bring your a- game
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Post by tammywalker on May 27, 2008 20:11:34 GMT -5
...had to work late tonight so I had to make this one quick
Squats (all for comp depth)
135 x 5
185 x 8
225 x 5
245 x 1
255 x 1
Leg Extensions
90 x 10
115 x 10
140 x 10
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Post by Brett Rapp on May 27, 2008 21:00:04 GMT -5
nice leg work girl now we need to get you box squating so you can handle some heavyer weight will work on that
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Post by tammywalker on May 29, 2008 20:26:28 GMT -5
Bench -
warm up
135 x 10
185 x 2
(w/shirt)
265 x 1
265 x 1
295 x 2 (off 2 boards)
315 x 1 (off 2 boards) - 1st time I ever got freaked out by the amount of weight on the bar...gotta work on that
315 (off 2 boards) miss
Dumbbell presses
40 x 12
50 x 12
60 x 10 (asst on the last couple)
Rack lockouts
225 x 3
255 x 3
285 x 3 (asst)
Bent over rear delt raises
2 sets of 10 (15 lb dumbbells)
Hammer curls
25 x 12
30 x 12
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Post by Brett Rapp on May 29, 2008 20:33:37 GMT -5
looked good benching girl I`m seeing 300+ very soon from you
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Post by tammywalker on May 31, 2008 20:50:03 GMT -5
Friday May 30
DL (w/dbl mini bands)
135 x 3
155 x 3
165 x 3
Cable pull downs
4 sets w/ alt grip (no idea what the weight was)
Seated rows
10 x 130
10 x 130
8 x 150
lower back raises w/ band
3 sets of 10
Ab raises w/ band
15, 10, 8
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Post by tammywalker on May 31, 2008 20:55:49 GMT -5
Saturday, May 31
Raw Bench
135 x 8
150 x 6
170 x 5
185 x 5
185 x 5
200 x 2
210 x 1 (Paused)
160 x 10
Inclinded dumbbell press
3 sets of 5 w/55
Flies
10 x 90
10 x 130
5 x 150
(I'm sure I'll be reprimanded for this, but I'm not ready to cut this day out of my workout schedule.)
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Post by Brett Rapp on Jun 1, 2008 9:34:08 GMT -5
nice work girl keep it up
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Post by chainman on Jun 2, 2008 14:24:36 GMT -5
Nice....You will be handling some heavy weight....Great work...
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smoke
New Member
Posts: 2
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Post by smoke on Jun 2, 2008 14:28:39 GMT -5
Great benching Tammy.
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Post by tammywalker on Jun 2, 2008 20:29:09 GMT -5
Thanks Mark and Tom. I really happy with the way my bench is coming along. I have some great folks helping me out down here that I have to give the credit to.
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