Box squats- several warm ups x 5 then 3's, Worked up to a max single. Dan got a nice PR 515 squat, My right knee went to crap on me tonight and buckled under the weight, I think I have a strain in the tendon behind the knee, not serious but I am back to rehab.
Power lift Good morning- 1 warm up x3, then 3x3. Dan and I went up to 425x3.
Leg Press- 1 warm up x10, then 3x10
Abs- Ab wheel 20 reps, Body curls- 40
Today was tough I felt great and then my knee went to crap on me, oh well stuff happens.
Thursday, July 28, 2011
tuesday- the guys
Hammer curls- 4x10
Arnold curls- 3x10
Banded Lat pull ins- 4x12-15
Plate Shrugs- 3x15
Abs- Body curls 3x20
Not a bad night. Everything went well tonight. My injuried Lat is feeling much better.
Arnold curls- 3x10
Banded Lat pull ins- 4x12-15
Plate Shrugs- 3x15
Abs- Body curls 3x20
Not a bad night. Everything went well tonight. My injuried Lat is feeling much better.
Wednesday, July 27, 2011
Shelly's workout
Shelly Lindsey is Dale's wife and a long time friend who has started to train with us. I will post her workouts for all of you ladies out there. Shelly is just starting out so you may have to adjust weight and reps to fit where your at.
Tower Flyes- These are similar to incline db flyes- 3x10
Step Ups- (Use 5-15 lbs. in each hand) 3x10
Banded Lat Pull ins- (You can do wide grip lat pull downs) 3x12
Db French Curls- (use 5-10 lbs.) keep the elbow back and up on these. 3x10
Body Curls- 15 reps (don't try these if you have back issues. Do crunches instead.)
Denise Austins- 20 reps.
Tower Flyes- These are similar to incline db flyes- 3x10
Step Ups- (Use 5-15 lbs. in each hand) 3x10
Banded Lat Pull ins- (You can do wide grip lat pull downs) 3x12
Db French Curls- (use 5-10 lbs.) keep the elbow back and up on these. 3x10
Body Curls- 15 reps (don't try these if you have back issues. Do crunches instead.)
Denise Austins- 20 reps.
Tuesday, July 26, 2011
Back in the saddle
Hey everyone, sorry about not keeping the forum up to date. I have been very busy with church, football, and other issues, but it appears I have my life back, so I am back in the saddle.
The Guys work out for Monday
John and I did a shirt workout in prep for the up coming WABDL meet, and everyone else did regular bench up to a couple of max effort 5's.
Warm ups- 3-4 sets of 5, then 2 sets of max effort 5 reps. Dan and Dale did these.
Shirt work- warm ups raw: 4-5 sets of 5's and 3's then shirts on. I put on my Rage X 48 which I wore when I was 245 and it was real loose, but I should be able to get 405 for an opener. I did 335 x3 to 3 boards, 365 x3 3 boards, then 405 to the chest almost touched, tried 425, but no go. I put my Rage X 46 on and went 425 x1, easy, and then 445x1 1 board nice lift. If I can do this in the meet it will be the second biggest bench this year at my age and weight.
Single arm Db shoulder Press 4x5
Laterals- 3x10
Close grip Banded push ups 4x5-6
Tower Push downs- 3x15
Abs- Knees to chest- 50 reps, V-ups 50 reps.
It was a good night for everyone. I was very happy where I am right now. Praise God.
The Guys work out for Monday
John and I did a shirt workout in prep for the up coming WABDL meet, and everyone else did regular bench up to a couple of max effort 5's.
Warm ups- 3-4 sets of 5, then 2 sets of max effort 5 reps. Dan and Dale did these.
Shirt work- warm ups raw: 4-5 sets of 5's and 3's then shirts on. I put on my Rage X 48 which I wore when I was 245 and it was real loose, but I should be able to get 405 for an opener. I did 335 x3 to 3 boards, 365 x3 3 boards, then 405 to the chest almost touched, tried 425, but no go. I put my Rage X 46 on and went 425 x1, easy, and then 445x1 1 board nice lift. If I can do this in the meet it will be the second biggest bench this year at my age and weight.
Single arm Db shoulder Press 4x5
Laterals- 3x10
Close grip Banded push ups 4x5-6
Tower Push downs- 3x15
Abs- Knees to chest- 50 reps, V-ups 50 reps.
It was a good night for everyone. I was very happy where I am right now. Praise God.
Monday, July 18, 2011
Monday- the guys
Well, not the guys tonight as it was just Dale and I. Oh well, it was still a good night to train.
Floor bench- warm ups x5, and then heavy singles. I went up to 315 but missed, my shoulder has been hurt since motorcycle riding several weeks ago, oh well. I got 305x1
Behind the neck shoulder press- 3x5 I went up to 185 x4, I missed the last rep. Shoulder not good.
Tri's- Tower push downs- 3x10-15
Over head tri extensions- 3x10-15
Abs- 40 V-ups, 25 Body Ups.
All in all a decsent night.
Floor bench- warm ups x5, and then heavy singles. I went up to 315 but missed, my shoulder has been hurt since motorcycle riding several weeks ago, oh well. I got 305x1
Behind the neck shoulder press- 3x5 I went up to 185 x4, I missed the last rep. Shoulder not good.
Tri's- Tower push downs- 3x10-15
Over head tri extensions- 3x10-15
Abs- 40 V-ups, 25 Body Ups.
All in all a decsent night.
Monday, July 11, 2011
Monday- the guys
Sorry everyone I have been very busy these last few weeks. So, hopefully I'll get back on track.
Monday- Bench
Warm ups x5 and then 3 reps. Put shirts on. Tonight was John's first night in a bench shirt, but he did pretty well. I went 335x3 off pin 7, 385x3 pin 7, 405 x2 pin 7, 425x1 pin 6, 455 miss. 405 x3x2 pin 6. Tonight was ok, I needed the work as I am very rusty from not shirt benching for 4 months. The top bench in the world in WABDL in my age and weight is 457, and I did 445 last week so I am right there, 4 weeks to go before Rancho Cordova.
Dips- 3x10
Tri push downs- 3x12
Abs- Plate on the head bent knee sit ups (45 lbs. plate) 2x20, Knee ins 50 reps.
Monday- Bench
Warm ups x5 and then 3 reps. Put shirts on. Tonight was John's first night in a bench shirt, but he did pretty well. I went 335x3 off pin 7, 385x3 pin 7, 405 x2 pin 7, 425x1 pin 6, 455 miss. 405 x3x2 pin 6. Tonight was ok, I needed the work as I am very rusty from not shirt benching for 4 months. The top bench in the world in WABDL in my age and weight is 457, and I did 445 last week so I am right there, 4 weeks to go before Rancho Cordova.
Dips- 3x10
Tri push downs- 3x12
Abs- Plate on the head bent knee sit ups (45 lbs. plate) 2x20, Knee ins 50 reps.
Tuesday, July 5, 2011
Tuesday- the guys
We did bench tonight because we took the fourth off.
Bench press- warm ups x5 for several sets and then one heavy set of three.
This was my first shirt work in a long time. I have a contest Aug 12 in Rancho Cordova, so now is the time to get serious. Warm ups x5 then one set at 285 x3, then shirt on 345x3 pin 7 (same as two boards) 385x3 pin 7, 425x1 pin 7, 445x1 pin 6, 445x2x3 reverse bands (purple)
I felt great tonight after not shirt benching in over four months.
Tri push ups with purple bands 3x10
Tri push downs green band 3x15
Single Arm Shoulder press- 3x5
Laterals- 3x10
Abs- Barbell sit ups 2x20, Knees to chest 40 reps.
Bench press- warm ups x5 for several sets and then one heavy set of three.
This was my first shirt work in a long time. I have a contest Aug 12 in Rancho Cordova, so now is the time to get serious. Warm ups x5 then one set at 285 x3, then shirt on 345x3 pin 7 (same as two boards) 385x3 pin 7, 425x1 pin 7, 445x1 pin 6, 445x2x3 reverse bands (purple)
I felt great tonight after not shirt benching in over four months.
Tri push ups with purple bands 3x10
Tri push downs green band 3x15
Single Arm Shoulder press- 3x5
Laterals- 3x10
Abs- Barbell sit ups 2x20, Knees to chest 40 reps.
Saturday, July 2, 2011
Where to get a foam roller
http://www.performbetter.com/detail.aspx_Q_ID_E_4918_A_CategoryID_E_235
They are not real expensive, but well worth every penny. If you have knee issues you must own one of these.
George
They are not real expensive, but well worth every penny. If you have knee issues you must own one of these.
George
Foam roller stretching
http://www.youtube.com/watch?v=QJLxruO3su0&feature=related
Ladies and gentlemen- everyone should own a foam roller. If you don't have one I'll post where you can get one.
Above is an excellent video on how to use a foam roller. Using a foam roller after workouts helps with soreness and recovery as well as joint pain, espeically the knee. I have used a foam roller for a few years now and I love it. It hurts but so does everything else that is good for you, so suck it up. Your kness and hips will love you for it.
George
Ladies and gentlemen- everyone should own a foam roller. If you don't have one I'll post where you can get one.
Above is an excellent video on how to use a foam roller. Using a foam roller after workouts helps with soreness and recovery as well as joint pain, espeically the knee. I have used a foam roller for a few years now and I love it. It hurts but so does everything else that is good for you, so suck it up. Your kness and hips will love you for it.
George
The guys- Tuesday and Friday
Tuesday- Upper back and Biceps
Db Curls- 4x8
Alternate Hammer curls- 3x10
Pull ups- 35 reps
Plate Shrugs- 3x15
Arrow pulls- 3x12
Abs- Body Curls: 30 reps, Crunches: 25 reps, Toe touches: 25 reps
Today was a bad day, as I strained my right Lat doing pull ups. The pull is pretty bad right now and its only 6 weeks to my next meet. Oh well, I'll start rehab on Friday.
Friday- (Thursday was cancelled due to Josh's memorial)
I trained by myself today.
Box squats- warm ups x5, and then 3, then tried 455x3, I got 2. Then I did 375x6.
Power Good Mornings- 315x3, 365x3, 405x3
Leg press- several warm ups x10, then 2x6 heavy!
Back Extensions- 3x10 used 100 lbs on the last two sets.
Lat rehab
Abs- Crunches 34, V-ups 33, Denise Austins 33. 100 reps total.
Today was a good day, nice and hot and I did well by myself. It had been a long time since I trained alone.
Db Curls- 4x8
Alternate Hammer curls- 3x10
Pull ups- 35 reps
Plate Shrugs- 3x15
Arrow pulls- 3x12
Abs- Body Curls: 30 reps, Crunches: 25 reps, Toe touches: 25 reps
Today was a bad day, as I strained my right Lat doing pull ups. The pull is pretty bad right now and its only 6 weeks to my next meet. Oh well, I'll start rehab on Friday.
Friday- (Thursday was cancelled due to Josh's memorial)
I trained by myself today.
Box squats- warm ups x5, and then 3, then tried 455x3, I got 2. Then I did 375x6.
Power Good Mornings- 315x3, 365x3, 405x3
Leg press- several warm ups x10, then 2x6 heavy!
Back Extensions- 3x10 used 100 lbs on the last two sets.
Lat rehab
Abs- Crunches 34, V-ups 33, Denise Austins 33. 100 reps total.
Today was a good day, nice and hot and I did well by myself. It had been a long time since I trained alone.
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