‘bench’ day
rotator work: lytp, pullaparts, etc
football bar floor press: 10 x 10 @ 225
JM press 10 x 10 @ 205
neutral grip db inclines 3 x 15 w/80s
rope down/ext 3 x 15 each
laterals 10 x 10 w/30s
rev pulldown 5 x 10
face pulls 5 x 10
db bench 55s x 40
[quote]PeteS wrote:
‘bench’ day
rotator work: lytp, pullaparts, etc
football bar floor press: 10 x 10 @ 225
JM press 10 x 10 @ 205
neutral grip db inclines 3 x 15 w/80s
rope down/ext 3 x 15 each
laterals 10 x 10 w/30s
rev pulldown 5 x 10
face pulls 5 x 10
db bench 55s x 40[/quote]
Pressing over 200 pounds for 200 reps followed by 25 more sets= One very strong dude.
On another subject I’m thinking about buying a prowler as I work out at home and know that you do prowler work. Do you think buying one is a good investment. I’m only about 20 miles from Elite FTS so I can pick one up without paying shipping for under $300.
[quote]DBasler wrote:
[quote]PeteS wrote:
‘bench’ day
rotator work: lytp, pullaparts, etc
football bar floor press: 10 x 10 @ 225
JM press 10 x 10 @ 205
neutral grip db inclines 3 x 15 w/80s
rope down/ext 3 x 15 each
laterals 10 x 10 w/30s
rev pulldown 5 x 10
face pulls 5 x 10
db bench 55s x 40[/quote]
Pressing over 200 pounds for 200 reps followed by 25 more sets= One very strong dude.
On another subject I’m thinking about buying a prowler as I work out at home and know that you do prowler work. Do you think buying one is a good investment. I’m only about 20 miles from Elite FTS so I can pick one up without paying shipping for under $300.[/quote]
Thanks, I’d rather be back to doing 400+ for less reps though:)
Prowler is a great investment. Just a couple of 15 minute sessions per week enormously improves my conditioning, lowers by bodyfat, makes me better prepared for other hard activities (read occasional long days of home repair) etc.
Must have had a huge pump after this workout. You’ll be ready to put on small trunks and step on the stage after a few more workouts like this.
[quote]ecogenx wrote:
Must have had a huge pump after this workout. You’ll be ready to put on small trunks and step on the stage after a few more workouts like this.[/quote]
Posing to Social Distorion or the Dead Kennedys…LOL
[quote]FISCHER613 wrote:
[quote]ecogenx wrote:
Must have had a huge pump after this workout. You’ll be ready to put on small trunks and step on the stage after a few more workouts like this.[/quote]
Posing to Social Distorion or the Dead Kennedys…LOL[/quote]
that would be a lot of shaving…
15 min incline treadmill
15 min stepper
20 min elliptical
wife had a ‘procedure’ today, positive one, but it made me the sole care provider and also condemned me to lifting at the commercial gym. the less I lift there, the less I can tolerate it
so, I am totally under qualified for taking care of a 5 year old and a almost 2 year old and a incapacitated wife. I suck. day just drained the shit out of me. you need serious prep and training to be able to juggle this. I mean the crying, whining, bitching, crap in pants, etc was horrible. and that was just me.
oh well, rolled into gym an hour later than planned (forgot the time budget thing that I learned couple years ago when I was stay-at-home).
defecit deads 155 x 6, 245 x 6, 335/425/515/585/625 x 2, for a 20 lb pr.
did not think that was going to happen, but all said and done was good for a little more. 585 was twisted due to shitty plates and burn out. almost called it quits but then the 625 second rep looked better than the first. feeling better that under the shittiest circumstances (stress, no good food, bad bar, bad plates, horrible r’n’b) I still pulled that fucker off. yay me
gms 5 x 8
hlr 5 x 10
one leg leg press 4 x 10
back extension 2 x 10
that was it, ran out of time. another plus is shoulder felt fine with gms with straight bar. progress…
I hope your wife is going to be ok. I’m sure the boys loved having you home.
25 treadmill steep incline
20 min elliptical hills
I hope the “procedure” was a Mothers Day gift and they involved an increase in Cup sizes 
LOL
I hope all is well with the rehab. Being A single parent is hard work eh?
x2 hope everything is ok.
You guys crack me up on SOooo many levels.
Hope your lady is feeling better!
Don’t you wish you could bottle that little kid energy and hit a swig before a meet?
[quote]FISCHER613 wrote:
I hope the “procedure” was a Mothers Day gift and they involved an increase in Cup sizes LOL
I hope all is well with the rehab. Being A single parent is hard work eh?[/quote]
let’s just say I feel like I got a really really cool car yesterday, but I am not allowed to drive it for a week or two…
[quote]Colin Wilson wrote:
Hope your lady is feeling better!
Don’t you wish you could bottle that little kid energy and hit a swig before a meet?[/quote]
had to pull the work from home card today, between working, keeping house clean, keeping kids from not destroying everything, etc I am exhausted. when I did the stay at home dad thing two years ago with just one that was soooooo much different.
[quote]Up wrote:
x2 hope everything is ok.
You guys crack me up on SOooo many levels.
[/quote]
thanks Up
hopefully last day of commercial gym bs
bench 45/95/135 x 20 yay!!!
pulldowns about 8 sets worked up to 300lb stack for 3 x 8
bent row 135 x 10, 225 x 8, 275 x 8, 315 x 8 for 3 sets
shrugs 405 x 10 495 x 10, 585 x 10, x 10
db row 2 x 12 w/130s
bb curl in squat rack 45 x 10, 95 x 10, 115 x 10, 135 x 10, x 10, shut down was bothering shoulder
hammer curls 60s, 80s, 90s x 8
cable curls 3 x 12
[quote]PeteS wrote:
bb curl in squat rack 45 x 10, 95 x 10, 115 x 10, 135 x 10, x 10, shut down was bothering shoulder
[/quote]
WTF?
Sorry to hear about he shoulder tho.
You really gotta get a home gym in that new basement, or get back to the ghetto quick.
P.S. good job with the kids. That’s hard work.
45 minutes foam rolling, stretching shoulder rehab stuff
pullaparts 100 reps
push ups 50 reps
lytp x 3
bosu ball hand walkouts 2 x 10
elliptical 40 min
Pete - way to rock the commercial gym!