bench assist

warmups
3 board presses
315 x 5
4 board presses
365 x 2,2,1
5 board
385 x 1
4 board
395 miss
325 x 3,3,3,3,3

ez curls
curl machine
rope triceps
incline presses
135 x 6
155 x 6
175 x 5
195 x 5
205 x 4

10 mins cardio

dl

dl
135 x 10,5,5,5
225 x 5
315 x 5
365 x 3
385 x 1
405 x 1
415 x 1

RB made a comment on my skinny legs. So I guess I need to work on legs more!

rack pulls
225 x 5
315 x 5
405 x 5
495 x 5

tbar rows
hypers

bench today

cardo 10 mins on elptical

bench
135 x 5,5
185 x 5
225 x 5
275 x 2
295 x 2
315 x 1
325 x 1

rope tris
cable curls
ez curls
abs
lat raises

a little history

Thu Aug 06, 2009 11:11 am


Bench lockouts
135 x 5,5
3 board
225 x 5
275 x 5
315 x 3
4 board
365 x 3
395 x 1
405 x 1
5 board
405 x 1
410 x 1


PostPosted: Tue Aug 18, 2009 11:30 am
bench
135 x 5,5
185 x 5
225 x 5
245 x 5
265 x 5
275 x 5
280 x 5
285 x 4
265 x 3
245 x 4
225 x 4
cgbp
135 x 16,12,12,10

bent wrist preacher kurls light weight
bent wrist cable kurls light weight
standing rope tris
chest press machine


PostPosted: Fri Aug 21, 2009 11:15 am
quickie before vacation
squat lockouts
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5
425 x 1
455 x 1

PostPosted: Mon Aug 24, 2009 11:21 am
bench
135 x 12, 10
185 x 5,5
225 x 5
255 x 3
285 x 5
290 x 5
295 x 5 PR
300 x 4
225 x 11.924

rope triceps
bent wrist preacher kurls

PostPosted: Thu Aug 27, 2009 11:00 am
bench lockouts
135 x 5,5
3 boards
225 x 5
315 x 5
4 boards
365 x 3
385 x 1
405 x 1
415 x 0

rope tris
bent wrist cable kurls
bent wrist kurl machine
chest press
lateral raises
9 chinups
54 pushups. fast and half ass

PostPosted: Fri Aug 28, 2009 10:42 am
deadlifts
135 x 5,10,10
185 x 5
225 x 5
275 x 5
315 x 3
365 x 2
315 x 4

chins
9,8,6,6,6

tbar rows
hypers
lat pulldowns
1 arm standing cable rows
abs

PostPosted: Mon Aug 31, 2009 11:37 am
bench
135 x 10,5
185 x 5
225 x 5
255 x 2
285 x 1
305 x 5 PR (I actually only wanted 305 x 4)
310 x 5 PR
315 x 3

rope tris
bent wrist preacher kurls
bent wrist cable kurls
oh db tris
lateral delt raises

PostPosted: Fri Sep 04, 2009 11:05 am

eliptical 15 mins
treadmill 15 mins
stairmaster 5 mins
treadmill 5 mins
abs
hypers

PostPosted: Tue Sep 08, 2009 11:12 am
bench
135 x 5,5,10
185 x 5
225 x 5
275 x 2
295 x 1
315 x 4 PR
225 x 11
135 x 16

rope triceps
bent wrist cable kurls
bent wrist preacher kurls
dip machine
chest machine

PostPosted: Mon Sep 14, 2009 10:50 am

feeling frisky today attempted 365 bench, but my ass came off the bench.

for my fans!

http://www.youtube.com/watch?v=_N0lFd2BHnc

Not today but soon though!


PostPosted: Tue Sep 22, 2009 10:55 am
bench
135 x 10,10
185 x 10
225 x 10,8,6,4
185 x 7,5
135 x 15

wrist bent preacher kurls
db supinating kurls
decline abs
rope tris
chest fly machine

PostPosted: Tue Sep 29, 2009 11:32 am
bench
135 x 10,10
185 x 5
225 x 10
245 x 5

incline presses
bent wrist preacher kurls
rope triceps

easy day.

PostPosted: Mon Oct 19, 2009 11:03 am

wow, that was a bit of a layoff. I have a "disease of excellence" in my elbow I was trying to get rid of. If I touch it the wrong way, it feels like razorblades are cutting me open. It seems fine though for lifting range of motion. So, whatever.

20 mins treadmill
eliptical 10 mins
hamstrings
leg extensions
hypers
seated oh press machine
db lat raises
bent wrist preacher kurls
abs

PostPosted: Wed Oct 21, 2009 11:21 am
cardio 10 mins
deadlifts
135 x 12,5
185 x 5
225 x 5
315 x 5
365 x 2
405 x 2

5 o 6 sets of surgs w/ 135 x 8 - 16
low cable rows
decline abs
standing stiff arm cable pullovers
hypers

PostPosted: Thu Oct 22, 2009 11:21 am
cardio 20 mins
bench lockouts
3 board up to 325 double
4 board up to 385

bent wrist cable kurls
incline presses
db kurls
lat raises

Current PR's
RAW Bench 250 x 10 2009/6/1
RAW Bench 265 x 8, 2008/3/17
RAW Bench 290 x 6 2009/07/13
RAW Bench 310 x 5 2009/8/31
RAW Bench 315 x 4 2009/09/08
RAW Bench 320 x 3 2009/08/03

RAW Bench 355 x 1, 2009/07/27
meet Bench 415, 2006/9/16
Meet Deadlift 515, 2006/9/16

pullups varying grip
4,4,4

dl extended bar, standing on 1 inch platform
135 x 8
225 x 5
315 x 5
365 x 5
405 x 1

sldl
225 x 5

rows
pullups
2,2,2

ghrs
7,3,2

decline rocky abs
30

July 2nd
pronated & supinated grip
4,4,4,4,2,2,1,1,2,2

pullups
supinated
7
pronated
7
various grips
3,3,3,3,2

pullups, varying grip
3,3,3,3,3

pullups
pronated grip
7
supinated grip
7

That's the best I've done in years & that was my goal for June. My year end goal is to get 11. I weighed 233 this morning & am wearing my "fat pants".

pullups
2,2,2,2,2,2,2

supinated grip pullups
5
pronated grip pullups
5
pulldowns
150 x 11,11,11

stiff armed pulldowns
80 x 10,10,10

pullups
pronated grip
5
parallel
5
supinated
4
pronated grip
5
supinated
5
parallel
5

6/07/2006
pullups (varying grips supinated & pronated.)
2,2,2
1,1,1
2,1,2,1,2,1

6/8/2006
pullups (varying grips supinated & pronated.)
maxed out at 5.
then 4,4,4
3,3,3

several static holds in top position
max time was 10 seconds. Most were less than 10.


Then pulldowns with the same grips.
5 or 6 sets of 11.

June 6th

palms away (pronated grip) pullups
2,2,2,2,2

break

2,2,2
palms towards (supinated)
2,2,1,1,

palms facing each other (parallel grip)
3,2,2

06/05/2006
pullups of varying grips. parallel, supinated, pronated.
3,3,3,2,2,2
pullups
1,2,2,3

06/02/2006
chinups varying grip
5,4,4,3,2,2
chinups varying grip
4,4,3,2,2,4,4,5

My full workouts are kept on
powerandbulk.com

Pullups

My Dad could do 11 pullups when he was in the marine corps. I would like to see if I can match that. My plan is loosely to do a high volume of pullups every time I workout, which is about 4 times per week. I may or may not do more as the mood strikes me & the plan will become more strict as time progresses. This is June & I hope to increase my max from 6 to 7 this month. Today I was only able to manage 4.

pullups
4,4,4,3,3
assisted (one foot on a bench, helping to push me up)
4,4,4


I record my workouts at
http://powerandbulk.com/phpBB2/viewtopic.php?t=21

My brother could do 16 pullups at his best. I don't know that I could manage that many, but if I can get 11, I will try for more at that point.

This is me benching 410 pounds at my last meet.

lets eat paste

You should go read my friend letseatpaste's blog. It's funny. He was a garbage man & he owns a cosmetic case & dozens of instruments.
http://letseatpaste.blogspot.com/

I workout

And I record the workouts. They are here:

http://p086.ezboard.com/fbulkandpower48873frm2.showMessage?topicID=1074.topic