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Old 12-07-2010, 01:26 PM   #871
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Default Dec 7th

B/W = 154.0

Shoulders
7 out of 10

It became a instinctive day. Energy and drive was there. Strength just was low. Don't know the reason yet, if its the weather or cutting kicking in until my next re-feed. Jer and I are all over the board today.

Only highlight was I had the whole gym's free weight area fall into a hush and stare as I pounded out 12 reps each arm on 1 arm chin-ups.

It was a true "Freak Show" lol

This was the only set I did better on over last time.
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Old 12-07-2010, 01:57 PM   #872
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Watching you do one arm chinup sis a freakshow. Not m,any people can do them well.
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Old 12-07-2010, 02:08 PM   #873
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Originally Posted by BendtheBar View Post
Watching you do one arm chinup sis a freakshow. Not m,any people can do them well.
lol Thanks Steve. It was wild I never heard the free weight side that quiet. lol You could hear a pin drop even on the rubber floors. lol
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Old 12-07-2010, 02:57 PM   #874
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Good work Rich!
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Old 12-08-2010, 01:12 AM   #875
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Strong pulls Rich. One arm chin ups awesome, i miss those, can't do it anymore, gained too much weight.
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Old 12-08-2010, 02:54 PM   #876
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Default Dec 8th- 16 weeks out from the Buckeye Classics

B/W=154.8 (high sodium yesterday)

Back Work out 10 out of 10. Jer was in a big push mode.
PPS= plates per side

H.S. ISO Low Row
2 PPS x w/up
2+25 x 10
3 PPS x 10, 10

H.S. ISO Seated Row
3 PPS x w/up
4 PPS x 8
5 PPS x 3, 3

H.S. ISO High Row
4 PPS x w/up
6 PPS x 1 (1/4 rep)
5 PPS x 3 (3/4 reps)
4 PPS x 12
3 PPS x sat set

Lat Pull downs
70 x 2 very slow sat sets

Fixed Bb curls- RK Style
45 x slow sat sets

1 Arm Chin ups
L=12/R=6
R=8/L=12

20 mins Hand Bike cardio.

For the next 2 weeks I'm going to only a "A" work out. Give my arms a delts more recovery time.
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Old 12-09-2010, 04:41 PM   #877
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Default Dec 9th

W/O was a continues tension arm day.

Db Over Head Tri Extension
80 x 10, 10, 20

Reverse Grip Bb Press
135 x 10, 16, 10

Reverse Grip Tri Press Downs
70 x w/p
90 x 10
100 x 10

Over Hand Grip Tri Press Downs
100 x 10
120 x 6, 10

Laying Down High Cable Bi Curls (flat bar)
60 x w/up
80 x 10
100 x 10
110 x 10
130 x 10

Db Palm up alternating Curls -SLOW
30 x 10, 10, 10
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Old 12-09-2010, 05:39 PM   #878
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Killer tricep work Rich!
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Old 12-09-2010, 05:42 PM   #879
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Welcome to the gunshow!
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Old 12-09-2010, 06:09 PM   #880
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Killer tricep work Rich!
Quote:
Originally Posted by big_swede View Post
Welcome to the gunshow!
Thanks. Ya arms are feeling it in a good way. The stuff I'm testing realy brought my elbows back. WOW Going to try the cream on my forarms and elbows tomarow before hand bike cardio and see how it works for that.
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