I was thinking it was a 6’ 250 lb in shape guard with an attitude.
100 pound female
10/27/18
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 255 x 3, 255 x 3, 255 x 3
315 x 3 (bar re-racked after each rep)
320 x 3 (bar re-racked after each rep)
185 x 10 (five second pause on each rep)
Once more Robbie invented new ways to test me.
10/28/18
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 425 x 1
I shut down after this, because I feel very sick. The wife and I went out of town with some friends yesterday. I’m not sure if I am coming down with a flu or if I have food poisoning.
Hope you get to feeling better soon too!
11/1/18
Reverse OHP:
45 x 10, 65 x 10, 95 x 10, 115 x 10, 135 x 10, 155 x 10
DB Side Raises:
4 sets x 10 reps x 40
Hammer Strength Low Row:
4 sets x 10 reps x 4 plates
DB Front Raises:
4 sets x 10 reps x 55
Face Pulls:
1 sets x 100 reps x 80
I finally feel good again. I spent three days feeling like crap. At one point Monday I shut my office door and turned the lights off and just worked in silence. I’m pretty sure it was some kind of food poisoning.
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Hope you feel better soon. GI issues just suck. I’d take a bad cold any day over food poisoning or stomach bug.
Thanks. I think I’m good now. It sucked for about three days.
11/3/18
Bench:
135 x 10, 185 x 5, 225 x 3
4 sets x 5 reps x 245
325 x 1
345 x 1
365 x 1
245 x 7
Treadmill:
25 minutes / 192 calories
I’m feeling pretty good again. Today was pretty strong. He had be doing fours sets of five reps at 245. We then bumped up to singles. It was all real strong. I’d like to drop back to 5 x 5 next week. I think it has really improved my bench.
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11/4/18
Rack Pulls:
315 x 10, 365 x 10, 405 x 5, 455 x 3, 475 x 2, 495 x 1, 515 x 1, 545 x 1, 405 x 10
Leg Curls:
4 sets x 10 reps x 125
Leg Extensions:
4 sets x 10 reps x 190
Good Mornings:
4 sets x 10 reps x 225
I should get sick more often, because I have been feeling really strong. My wife and daughter showed up, so I was able to train with my daughter. She’s really strong for a young lady. She’s been taking weights at school, and it’s really starting to show.
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I’ve found that using a glute ham machine is improving my puny deads/rack pulls/squats, when I eat properly. New gym guys warm up on it, and they’re really strong in those lifts. A friend got one for his garage gym and his squats/deads have improved.
You’ve deadlifted in the 600 range, maybe try one of these machines and see what happens? Good garage accessory if none in your gym.
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I’d love to get back the 600 range. It’s something to think about.
Let me substitute 700 for the range.
11/6/18
Tate Press:
4 sets x 10 reps x 45
One Arm Extensions:
4 sets x 10 reps x 40
Kickbacks:
4 sets x 10 reps x 40
Kickouts:
4 sets x 12 reps x 35
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
Cable Curls:
4 sets x 10 reps x 80
Poundstone Curls:
100
Treadmill:
10 minutes / 85 calories
I decided to not workout at 5:00 AM today and instead went right after work. I got there about 3:30 and it was not too bad. I really punished my tris.
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11/8/18
DB Front Raises:
4 sets x 10 reps x 55
DB Side Raises:
4 sets x 10 reps x 40
Hammer Strength Low Row:
4 sets x 10 reps x 4 plates
Reverse OHP:
4 sets x 5 reps x 135
Face Pulls:
4 sets x 15 reps x 100
Treadmill:
10 minutes / 104 calories
I was back with my 5:00 AM people.
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Please tell me that was 3:30 pm not am. 5 am is bad enough. I’m liking your bodybuilder workouts. You must get all swole.
3:30 AM would be too early for even me.
11/10/18
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 300 x 5, 300 x 5, 300 x 5, 300 x 4, 300 x 4, 300 x 5
Treadmill:
25 minutes / 250 calories
The plan today was 5 x 5 at 300. Rob threw me a curve ball and told me to do four reps for sets four and five. He then added another set of five at the end, for six total sets.
11/11/18
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 425 x 1, 315 x 10, 245 x 5, 245 x 5
Leg Curls:
4 sets x 10 reps x 125
Treadmill:
10 minutes 90 calories
I want to thank all the vets out there. This includes my father, Bill Sr., who was a Vietnam vet. He taught be the meaning of hard work, and dedication.
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Must be nice to have the energy to move those 45 plates on and off a bar on the floor, before each lift. That’s why I do rack pulls. Maybe someday…
Being thanked for military service is always appreciated. I always go out of my way to thank young guys in uniform. Your father and I had a vastly different experience as Vietnam era vets. Though I never saw combat, I got spit on (was stationed at Navy base in San Francisco). Last week at Rotary meeting when vets were asked to stand, about 6 out of 40 stood, and I was the oldest one. I noticed guys in my age group looking down. I’ve had two really successful friends (each 70 now) tell me that they now regret that they didn’t serve. Both had fathers in WWII. I just grew up when it was automatically expected of young guys.