200 replies to this topic

[widowmaker]

Mental note: Tell Goldy this is where it's starting to act up again.

Widow

[widowmaker]

It will take if I manually type it in.

[widowmaker]

wiil not take manual or uploaded in fast reply

[widowmaker]

MON. 10.2.06

Rotator cuff/Lion-Ox's

Hammer Bench:
2x45x12 (each arm)
1x90x8 (each arm)
1x135x5 (each arm)
1x180x10 (each arm)
60 sec Flat bench D.bell stretch w/60's

Inc. Tri. Ext. (off upper chest):
1x50'sx19
60 sec stretch w/this exercise

E-Z bar curls (close):
1x35x12
1x65x8
1x105x11
60sec stretch w/40lb d.bells

Knee-ups:
5xmyselfx12

stretching

overall workout was good -- need some more variety for low-ab work, peroid.

Widow

[widowmaker]

WED. 10.4.06

Rotator cuff/lion-Ox's

D.bell Shrugs (2 sec pause at top):
1x40x12
1x60x12
3x80x12
60 sec stretch w/this exercise

D.bell Row (2 sec pause at top):
1x30x12
1x40x12
1x50x12 (i knew i hated these for some reason)

V-bar Rows (2 sec puase at top):
1x120x12
1x100x12
1x80x12
60 sec stretch w/this exercise at last weight

Glute/ham:
1xmyselfx12

Weighted Crunch:
1x100x26

stretching

overall workout was good today . . . good day today.

Widow

[widowmaker]

FRI. 10.6.06

Leg Curls:
1x30x12
1x40x12
5x50x12
60 sec stretch w/this exercise

Leg Press:
no lock out and no futher back (lowered) than 90deg.
1x200x12

Stability ball Squat (againt wall):
slow up/slow down
3xmyselfx12

One-leg part. Squat at smith machine:
index finger only around bar as chest lightly glides up and down against bar.
2xmyselfx8

Leg press Calves:
1x200x12

stretching

Overall, a good workout today. Felt some pump and burn that I haven't felt in a while. Knee feels like it's getting stronger again (no sharp eccessive pain as of yet). I recommend any type of quality stabilization work that you can do for your upper and lower body, do it. Drop your pride at the gym door and add it in every now and then.

Widow

[widowmaker]

MON. 10.9.06

Rotator cuff/Lion-Ox's

Floor Press:
2x45x12
2x135x8
1x225x5
3x325x2

Rack Presses (15 hole):
1x45x12
1x135x12
1x225x8
1x275x3

Seated Tri. Ext. (behind head):
1x60x12
1x80x8
1x90x8
1x100x8

Hip Thrusts:
2xmyselfx12

stretching

Overall was a good workout. Julius and Lionking were very strong tonight.

Widow

[widowmaker]

TUES. 10.10.06

Roatator cuff/Lion-Ox's

Face Pulls (2 sec pause):
1x40x12
1x60x5
1x80x12
1x90x12
1x100x12

V-bar Pulldowns (2 sec pause at bottom):
1x60x12
1x80x12
3x120x12 (straps)
60 sec stretch w/this exercise

Bent-over Barbell Rows (2 sec pause at top):
3x105x8

Glute/ham:
1x30x12 (low back still touchy from yesterday's rack presses)

stretching

Good workout all in all today. Back work will progressively get better in the weeks to come.

Widow

[widowmaker]

THURS. 10.12.06

Rotator cuff/Lion-Ox's

Close-grip Bench (2 sec pause at chest):
2x45x12
2x135x8
1x225x5
5x255x3
1x225x10

One-arm pushdowns (d-handle):
1x30x12
1x60x12
1x80x12

Hammers:
1x20x12
2x30x16

Jack-knife Crunch:
2xmyselfx12

My Bros and I decided to do something crazy at the end of our workout tonight, so we did these:

Feet elevated Push-ups:
1x45x15
1x90x10
1x135x6
1x180x4

stretching

That's it I'm fried! Throwing something crazy in every now and then is a good thing. Good for the crew.

Lionking, Steel Cowboy and Juice looked good in their workouts tonight.

Widow

[widowmaker]

FRI. 10.13.06

Rack Pulls:
(set-up just above knees)
2x135x12
1x225x8
1x315x5
1x405x3
1x495x3
1x545x3
1x585x3
Stopped here while I am still ahead and so I don't start feeling any pain in my knee. Doc told me to be carefull with this lift.

Leg Curls:
5x60x12
60 sec stretch w/this weight

Stability Ball Squats:
5xmyselfx12

Stability Squats (one-leg):
2xmyselfx8

Leg Press Calves:
(knees are slightly bent throughout movement)
3x200x12

stretching

Overall, it was a very good workout today. Doc said it was o.k. to add in rack pulls to strengthen my lower back and hams and to start re-gaining some knee strength stability. Been a while with this exercise and it felt good and strong (for what it is worth).

Later,
Widow

[widowmaker]

MON. 10.16.06

Rotator cuff work

Bench Press w/p's:
2x45x12

Floor Press:
2x135x8
1x225x5
5x290x3

Seated Rack Presses:
(15 hole)
1x135x12
1x225x8
1x315x5
1x365x5
1x405x3 (started to get outta groove)

Front Laterals:
3x30x12

Seated Tri Ext.:
(2-arm/behind head)
3x100x12
1x60x21

Hip Thrusts:
3xmyselfx12

stretching

First off . . . Lionking, Juice, and Just N looked very stong tonight on floor presses. I'm gonna have to step it up on these.
Overall workout was strong and had a great atmosphere tonight.
Nights like tonight are what it's all about to be with good friends.
I'll be a little sore tomorrow, but it's worth it.

Later,
Widow

[mad_dawg]

Good looking workouts there Widowmaker. Keep up the hard work. Glad to see someone else posting a log too!!

Peace,
Mad_dawg

[widowmaker]

Good looking workouts there Widowmaker. Keep up the hard work. Glad to see someone else posting a log too!!

Peace,
Mad_dawg

Hey, thanks for stopping by Mad_dawg. Don't be a stranger Bro.

Widow

[widowmaker]

TUES. 10.17.06

Rotator Cuff work/Lion-Ox's

Chest support row Shrugs:
(you are shrugging back -- not up, pulling the shoulder blades togather)
(2 sec pause when all the way back)

1x25x12
1x45x12
3x55x12

Cable crossover Shrugs:
(d-handles on the top pulleys. pull the weight down to your hips, push chest forward, keep arms straight and let the weight pull your traps as though you are shrugging, at the top then push shoulder baldes togather and, keeping the arms straight shrug the wieght down. hold down for 2 sec then up.)

1x20x12
1x40x12
2x50x12

D.bell upright rows:
(i only pull the d.bell up to where the handles are in line with my lower chest, elbows high with shoulder blades pulled togather at the top)
(hold for 2 sec at top)

1x25x12
3x30x12

Pulldowns (palms in):
(2 sec pause at bottom)

1x60x12
1x80x12
1x100x12
1x110x12
1x120x12

Bent-over Cable Row:
(2 sec pause at top)(reach out/down for a long stretch)
1x120x8

s/s'ed with

Bent-over BB row (reverse grip):
(2sec pause at top)
1x115x8

then this@1x75x21 (2sec pause also)

stretching

The reason I'm incorporating more trap work into my training is b/c one needs to be as strong, yet stable as possible in their uppr back when doing heave benching, especially if you compete as I do. This is just a protion of what I learned from Big Wade that is in the Kelso's Shrug book 2nd edition. I own it and highly suggest it to anyone who wants a better bench, deads, squats and yes more massive traps.
It really doesn't take a lot of weight on these exercises. Just do them correctly and the weight will come.

I use the puase on the traps to get them used to the time under tension while benching, ect., ect..

Overall workout was great today. Look forward to the next back workout.

Later,
Widow

[widowmaker]

THURS. 10.19.06

Rotator Cuff/Lion-Ox's

Close-grip Bench:
2x45x12
2x135x8
1x225x5
5x275x3

One-arm Tri Pushdowns:
4x80x12
1x50x21

Hammers:
1x20x12
3x30x16
1x20x26

Jack-knife crunch:
3xmyselfx12

stetching

Lionking had his business to run tonight. Juice looked strong tonight on thed.bell presses he did. Overall my workout was great -- felt dtrong through it all.

Later,
Widow