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Ricky Bobby
09-10-2006, 06:21 PM
Ok i was reading through a bunch ofthese and I was inspired to start a journal so here it goes. Today was my pulling day.
Power cleans
135x3
185x3
225x1
235x1
attempted and missed 245 x1
Speed work for deads. I normally pull sumo but I pulled conventional today for speed.
135x2 and 225 x2 for warm up
315x2
315x2
315x2
315x2
I then worked in some of those sumo style rows I saw that heavy bomber was doing
225x5(4sets)
finished off w/ 2 sets of pull up to failure 12 the first time and 7 the second. I normally can do more pullups but was cooked after this workout. Wednesday I will post my chest and shoulder work out.

Natetaco
09-10-2006, 08:00 PM
pretty big lifts there man, how much you weigh?

Ricky Bobby
09-10-2006, 08:07 PM
I just hoped on the scale and I am at about 234. I am 6'4 and about 16.5% body fat.(or so the scale says) I think I am a little more

Natetaco
09-10-2006, 08:13 PM
yeah those electro bodyfat testers arent to great. anyway nice to see you have a journal dude.

Ricky Bobby
09-10-2006, 08:29 PM
thanx man

Ricky Bobby
09-12-2006, 09:35 PM
Ok feeling a little guilty today I made the unfortunate mistake of going to the buffet w/friends while trying to start a cut. Oh well I guess I can seriously start my cut next Monday. I only did a light half mile jog and ran some stairs today. It made me feel better about the buffet. I am hitting chest and shoulders tommorow. I am going to go for a pr!! yeah!

Ricky Bobby
09-13-2006, 08:40 PM
Bench warm up
45x10
135x10
185x2
225x1
Bench Working sets
275x3
275x2
275x2
Seated Military Press
185x5(new PR)
185x3
185x3
Pec deck
180x8
180x8
180x8
lateral raises
45sx5
45sx5
45sx5

ddegroff
09-14-2006, 12:46 PM
your a strong mofo! nice work!

Ricky Bobby
09-14-2006, 09:05 PM
Today was leg day. This is my weak link. I dont know why but I have a weak squat. I think it might have something to do with the fact that I am tall which I dont mind b/c the tall helps w/ the pullin.I squat ATF very deep as far as I can go.
Squat(unfortunately this is a HEAVY day and not speed work)
45x10
135x10
225x1
275x1
315x2
315x2
Good Mornings
185x5
185x5
185x5
185x5
185x5
Leg ext
200x12
200x12

Ricky Bobby
09-16-2006, 02:16 PM
close grip bench
45x10
135x10
185x5
205x1
225x5
225x4
Pull ups (from a dead hang)
3x6
3x6
3x6
I still had a lot left in the tank for the pull ups but I took it easy b/c tommorow I am going to do heavy deads. I am feeling strong and feeling good.

Ricky Bobby
09-17-2006, 02:47 PM
Today was HEAVY PULLING DAY. I only really do heavy deadlifts every other week. On the alternate weeks I work power cleans and dl's for speed.
135X5
225X5
315X1
405x1
475x1
475x1/2(attempted and missed, got about 1/2 way up)
I then proceeded to get superpissed and give it 1 more shot
475x1(got it)
Sumo Barbell rows (love these things)
225x5
245x4
245x4
245x3
245x3
Hammer Curls (didnt feel like pull ups today)I also cheated a bit on these
55sx5
60sx5
60sx4

Natetaco
09-17-2006, 03:50 PM
lol yeah those hammer curls can replace those pullups! nice job on the deads

Ricky Bobby
09-17-2006, 05:00 PM
yeah I know but I was dead tired and the pull up bar did not look at all appealing. Its also been a long time since I have done hammers so it seemed like a un thing to do.

Ricky Bobby
09-20-2006, 07:51 PM
Felling a little weak and rushed today but here goes:
Bench
45x10
135x10
185x1
225x1
275x1
305x1
Power clean and press
135x2
185x2
195x2
205x2
205x1
I lifted at my school weight room and I had allof the baseball players which I coached around. I spent more time with them than w/myslefs

Ricky Bobby
09-23-2006, 05:13 PM
leg day, not exactly my favorite day of the week
ATF squats
135x10
225x1
275x1
315x1
335x1
335x1
Goodmornings
205x3
215x3
215x3
215x3
leg curls w/stack, got as many reps as I could 19.

Coke
09-25-2006, 03:33 AM
leg day, not exactly my favorite day of the week

I think that is across the board bro, lol...good session, nice numbers everywhere and that includes previous efforts.

Ricky Bobby
09-25-2006, 08:40 PM
Cocoa, thanks for stopping by and I appreciate the encouragement. I know leg day sucks but it is what seperates us from the human lightbulbs.
Today i worked on speed Pulling
Power cleans
135X5
185x5
225x2
245x1
Conventional Speed deads
315x2(5sets)
Sumo barbell rows
245x4
245x3
245x3
Hammer Curls
65sx5
65sx5
I felt strong and explosive today. I really needed a good session I kinda had a long boring crappy day.

ddegroff
09-25-2006, 09:54 PM
Pulled some heavy weight today, nice work!

Ricky Bobby
09-25-2006, 09:56 PM
thanx for the encouragement

ddegroff
09-25-2006, 09:58 PM
No prob, quick question:

Do you have any good links to how you do sumo barbell rows?

Ricky Bobby
09-25-2006, 10:00 PM
I got them form heavy bombers journal. he has a vid of them.

Coke
09-26-2006, 05:46 AM
Fine workout man, got some ace movements in the mix.

Ricky Bobby
09-27-2006, 10:25 PM
I had to lift later today than usual. I felt tired but I got some good lifting in.
bench
135x10
185x1
225x1
275x3
275x3
275x1(I kinda got it out of the groove and it went downhill from their.)
Standing super strict military press
95x12
115x10
125x10
125x8
125x6
125x5
Pecdeck w/200lbs stack
2sets of 6

Coke
09-28-2006, 05:55 AM
No doubt, you got some damn good lifting in with those bench presses...nice strict bb shoulder presses and pec flys.

Ricky Bobby
09-30-2006, 05:25 PM
ok today I came to a big decision. Screw cutting. I am just gonna lift heavy and eat what I want. If I want to cut come spring I will drop 10-15lbs but until then I am going to EAT. So today was legday I decided to go lighter then usual and take a break from going heavy.
squats
135x10
225x1
295x1
225x1
225x1(I was really working speed and form on these)
225x1
225x1
Superset Goodmornings and squats
155x10 of each
155x10 of each(these killed)
that was it for today. heavy pulling on monday

Ricky Bobby
10-01-2006, 07:26 PM
I wasnt planning on going in today but decided I should. I worked on arms today which I have not really worked that much directly so i decided to remedy that today.
cg bench
135x10
185x1
205x1
225x6
Hammer curls
60sx5
60sx5
straight bar curls
70x12
70x12
Done time to chow

Coke
10-02-2006, 04:41 AM
I'm sure the squats and gm's supersetted were indeed killer - ;) ...good deal on the direct arm work and bulk plan.

ddegroff
10-02-2006, 03:46 PM
Gotta do it every once and awhile, nice work!

Natetaco
10-02-2006, 03:57 PM
nice lifting ricky. Strong squats and bench man. I wish i could get my bench outa this rut its in. :whip:

Ricky Bobby
10-02-2006, 05:40 PM
cocoa- yes the gm/squat supersets were brutal. Kind of check your ego typ of thing.
DDegroff- Yeah I know I think I am going to start doing it more. I really want to have standout arms. I hate to say it but arms are usually what you are judged by when talking to a non lifter.
Natetaco-thanks man. Your bench will blast out of its rut w/in 2 weeks.(my prediction.) Just keep working those cgs.
Workout for today(Heavy Pulling)
Deads(sumo)
135x10
225x3
315x1
405x1
475x1
485x1
Power cleans
135x5
225x1
225x1(didnt have much after heavy deads)
Sumo bb rows
275x3
275x3
275x1
Pullups full hang body weight to failure
11 first set
6 2nd set DONE

Natetaco
10-02-2006, 07:17 PM
geeze monster weight on sumo deads. I have only done those in 1 workout and i didnt care to much for them, to me it feels like conventional hits more of the lowerback and quads and feels like sumo is glutes and hams. But sick pulling

Ricky Bobby
10-02-2006, 08:09 PM
I like sumo b/c i can pull more wieght that way. I definitly feel it in the butt and hams.

Natetaco
10-02-2006, 09:25 PM
My best sumo was 305x5 and conventional 325x5. It seems as sumos have a shorter ROM that they would be easier, I guess thats where my weak point with those is, hams and butt.They just felt awkward to me also, anyway keep liftin:cool:

Coke
10-03-2006, 05:49 AM
Great job with those sumos and everything else bro.

ddegroff
10-03-2006, 04:15 PM
Nice deads!

Those sumo variations are looking more and more apealing.

Ricky Bobby
10-06-2006, 02:44 PM
Ok so this is what happened yesterday: I was planning to lift after work but a bunch guys on my team(I am a varsity baseball coach/science teacher in LA) asked if I would toss some bp after school. So i did and I tossed too much and my elbow flared up. It hurt but I figured it would not affect my lifts. Wrong!!I was going through my wam ups and I could feel the elbow giving me trouble. I was on my last warm up set 225x1 and i could barely lock out my right arm. At that point I said screw it and went home and iced my elbow and ate a bowl of ice cream. I iced it on and off all night. The elbow feels much better today.
So in about 20 min I am going to test my ballplayers on their lifts so I am going to lift for the 1st time w/the kids today. All year I have been instructing them while training but now it is time for ole coach to come in and show them what liftin is all about. I am hoping to press some heavy poundage. I will post after

Ricky Bobby
10-06-2006, 06:16 PM
So I tested my ballplayers on benching ans squating. The highest bench I got was 195x2 so I got a pretty weak team. The team then suggested that I should do a bench test so I did. I went NFL combine style and did 225 for reps. I got 12 reps which I was happy with since I have been pounding out low reps at a higher weight for a while now. So my total workout for the day went as follows:
bench
warm up 135x10
225x12 (failure)
225x8 (failure)
225x5 (failure)
Standing overhead press(not strict)
145x5
145x3(I was toast)
Pullups full hang 1 set of 10
Done
The elbow feels 100% and I am ready to lift heavy again next week.
To ddegroff, cocoa, and Natetaco I really appreciate your comments and encouragement. Whenever I workout I cant wait to post in my journal.

Natetaco
10-06-2006, 07:06 PM
sick bench man, what do you think your max is?

Ricky Bobby
10-06-2006, 07:09 PM
310? 315? I have been able to hit 275 for a triple several times before and I have hit 305 for a single so until I hit a single over 305 I am going to have to say 305 is my max. In 2 weeks I am going to go for 3 plates. Thats been a goal of mine for a while.

Natetaco
10-06-2006, 07:25 PM
*3 plates* sounds like paradise, I so wish i could get that, its basically 2x my bodyweight.

Coke
10-07-2006, 06:29 AM
The first time you get 3pps on your flat bench presses or anything for that matter, it is so sweet.

Great stuff with your NFL combine $hit man with all them reps on the bench, looks just like on TV, lol.

Ricky Bobby
10-07-2006, 02:31 PM
The first time you get 3pps on your flat bench presses or anything for that matter, it is so sweet.

Great stuff with your NFL combine $hit man with all them reps on the bench, looks just like on TV, lol.
I always watch that stuff on tv and you kow you just kind of wonder how you stack up to these guys. Now I know. I am going to do another combine test for my self when I test all of these guys in 2 months

Ruffian
10-07-2006, 02:42 PM
AWESOME sumo deads.... man, that number would almost irritate me simply because its so close to 500 LOL.

Great work! Now you just gotta pass it on to your bball kids ;)

Ricky Bobby
10-07-2006, 02:57 PM
AWESOME sumo deads.... man, that number would almost irritate me simply because its so close to 500 LOL.

Great work! Now you just gotta pass it on to your bball kids ;)
It does irritate me. I have been clase to 500 for a while now. i plan on getting it in 2 weeks when I pull heavy again.
The kids have really bought into the wieght training. I think it helps that I am somewhat of a big guy and I train too.

ddegroff
10-07-2006, 03:27 PM
The kids have really bought into the wieght training. I think it helps that I am somewhat of a big guy and I train too.

Thats awesome!

keep up the good work!

Ricky Bobby
10-07-2006, 05:23 PM
I am deciding to do something about my weak squats. I know my posterior chain is strong but I think my quads are lagging. SO I am trying to add in some variations to remedy that.
squats ATF
135x10
225x1
275x1
315x2
Attempted 345x1 but got about 3 inches out of the hole. This would have been a new pr. Damn. If I could have moved it another 6in I would have got it all the way up.
Front squats
45x10
115x5
135x3(Istopped here I was having wrist flexibility issues)
zercher squats
115x5
135x5
155x5
175x3
Done
Those zerchers killed. They really hit my quads hard. I plan to keep addressing my wrist flexibility issues. Any ideas for any flexibility help at all?

Coke
10-08-2006, 11:37 AM
Good deal on going more full circle with your squatting, nice job throughout dude.

Ricky Bobby
10-09-2006, 08:38 PM
Yea I figured its about time that I addressed my weakness.(da quads)
Workout for today
Power cleans
135x5
185x3
225x1
245xMiss(arghh)
Speed conventional deads double overhand grip
315x2
315x2
315x2
315x2
315x2 These were done w/intensity and felt light as a feather.
T-bar rows
3platesx5
4platesx4
4platesx3
4plates and a dimex1 done

Coke
10-10-2006, 05:40 AM
Ace way to do things man, thrashed the back completely with the t-bars and deads...very nice power cleans.

POWERLIFTER87
10-10-2006, 10:24 PM
Workouts look great. You must have awesome weather there in Los Angeles too all the time. Lucky.

ddegroff
10-10-2006, 10:39 PM
Nice last couple workouts!

You'll get 345 next time!

Ricky Bobby
10-11-2006, 03:42 PM
pwrlift 87- the weather is always great I never complain. It is sucha drastic change from where I grew up in Maine.
Ddegroff- I better get it next time or I am going to chew through the bar.
Cocoa- ur always encouraging. Whenever I feel lazy I just take a look at your journal and then I head to the gym.

Ricky Bobby
10-11-2006, 05:40 PM
Bench-
warmup
135x10
185x1
225x1
Working
275x3
285x3
Standing Mil press (pretty strict)
95x5
135x5
135x5
135x4
155x1
Pecdeck(w/entire stack purely for ego purposes)
200x10
200x8
200x5
Lateral raises
45x6
45x6
done

ddegroff
10-11-2006, 10:10 PM
Pecdeck(w/entire stack purely for ego purposes)

NICCCE! Lol, nice session!

Coke
10-12-2006, 05:51 AM
Sweet working sets for your bench and millies, fine job throughout.

Ricky Bobby
10-12-2006, 08:49 PM
thanks guys.
Here is my workout for today. I went really light on the back squats(atf) and worked on speed and form since my legs were really sore from last leg day.
Squats(ATF)
135x10
225x1
225x1
225x1
275x1
275x1
225x1
Zercher squats
135x5
185x5
185x5
195x2
205x2
205x2
205x1
Done

Coke
10-13-2006, 06:06 AM
Nice job with those squats, tweaking your form and working on speed is fine stuff.

ddegroff
10-13-2006, 09:26 AM
Always good to switch it up, nice work!

Ruffian
10-13-2006, 12:04 PM
Looking great! I loved the whole pec deck thing.... *sigh*

Im jealous

Ricky Bobby
10-16-2006, 10:33 PM
coke, ddegrof, ruffian thanks for the encouragement. Dissapointing training day today. I waslimited by time and I did not meet any of my goals. but here goes:
deadlifts
135x5
225x5
315x1
405x1
485x1
495xmiss(about 2ft off the ground)
495xmiss(about 1 ft off the ground)
waited 5min 495xmiss(about 6in off the ground
I decided since I had to cut the workout short to punish myself
Powercleans
185x12(these kicked my a**)
185x8
Done
all in all a pretty sh*tty day

Coke
10-17-2006, 05:52 AM
Days like these count, believe me dude...effort not bad though.

ddegroff
10-17-2006, 10:20 AM
Disapointing training day today.

But hey you got to the gym and got the work done.

Ricky Bobby
10-18-2006, 06:18 PM
Decent session today I just decided to do some heavy singles and keep it short and intense.
warmup
Bench
135x5
135x5
185x1
225x1
275x1
305x1
305x1
305x1(needed a little spotter help to lock out)
Standing mil press
135x1 strict
185x1 (leg drive)
205x1(leg drive) PR!!!! and it went fairly easy I even had a cutie walk by and tell me that I was strong.
225xmiss
135x5 strict
pecdeckw/entire stack 200x12
pecdeck 200x8
Done

Ricky Bobby
10-18-2006, 06:20 PM
coke thanks for the encouragement sometimes these days seem like they dont count.
ddegroff- good point thanks for putting things in perspective.
Ruffian- dont be jealous. I am sure their are plenty of ladies jealous of you.

ddegroff
10-18-2006, 06:35 PM
Congrats on the PR!

Came back strong after your past workout.

Coke
10-19-2006, 05:15 AM
Super press day with the flat bench and millies bro.

Ricky Bobby
10-21-2006, 06:20 PM
ddegroff and cocoa thanks guys. I had a brutal leg day today.
Squats
135x10
225x1
275x1
315x1
345xmiss (pr attempt)
Zerchers
135x3
185x3
205x3
215x3(pr)
215x1
Good morning
135x3
185x3
205x3
215x3(Pr)

POWERLIFTER87
10-22-2006, 11:12 AM
Nice legs day. Great work on the PRs.

Coke
10-23-2006, 05:37 AM
Leg day was brutal indeed, nice job on pulling off a couple of pr's.

ddegroff
10-23-2006, 12:37 PM
Killer leg day!

Congrats on the PR's!

You'll get 345, I can feel it!

Ricky Bobby
10-28-2006, 09:07 PM
Ok I have been a little stressed and overworked and decided to take a couple days off. I am in a serious rethinking of phase of how I workout. I feel like I am a victim of CNS burnout. I came back today and decided to just go into the gym and have fun. I screwed around a bit but I had a blast and got a super pump. Iam considering starting westside next week Ijust got jumpstart my gains a bit. Natetaco if your out there if youe could get me a westside template that would be great. Coke, pwerlifter, and ddegroff thanks for the uplifting words.
Todays "Just for fun" workout
STanding overhead press
135x5
135x5
135x5
135x5
tricep pull downs with 150lbs stack supersetted with 90lbs straight bar curls
10pulldowns 10 curls
10pulldowns 10 curls
10 pulldowns 10 curls
10 pulldows 10 curls
2 hand 2 25lbs plate pinches
20sec
rest1min
20sec
rest1min 2
20sec
Done- I walked out of the gym with an insane pump I felt like my arms were going to explode.

Coke
10-29-2006, 07:24 AM
That is the way my friend, get in there and have fun with it...nice stuff with the shoulder pressing and arm supersets.

Ricky Bobby
10-29-2006, 06:20 PM
Rackpulls(got some strange looks on these)
135x3
225x3
315x3
405x3
495x2(pr)
545x1(pr)
565x1(pr)
T-bars rows
4ppsx5
4ppsx5
4ppsx4
4ppsx3
Hyper extensions
1ppsx10
2ppsx8
2ppsx5
Cable rows
stack x6
stack x 4
Done
-Coke, You are right. It is tough to be serious all the time.

ddegroff
10-30-2006, 07:46 PM
Damn strong pulls, nice work!

Coke
10-31-2006, 04:26 AM
Great power there with your rack pulls, fine back day bro.

Ricky Bobby
11-01-2006, 07:23 PM
cgbench
135x5
185x3
205x3
225x2
245x2
245x2
Standing strict mil press
145x5
145x5
145x4
done

ddegroff
11-01-2006, 08:14 PM
nice an quick, good work!

Coke
11-02-2006, 05:38 AM
Sweet concentrated effort for the tri's and delts man.

Ricky Bobby
11-02-2006, 10:28 PM
legday
zerchers
135x5
185x5
225x3
245x3
255x3
legext
3sets of 12 w/ the 200lbs stack
seated calf raises w/3plates
3setsx15
Pullups 3x8

Coke
11-03-2006, 05:50 AM
Good zercher squats, fine leg work in general man.

ddegroff
11-03-2006, 08:45 AM
Wow it looks like your about to max out those machines.

Nice work overall!

Ricky Bobby
11-07-2006, 07:14 PM
back day
Rackpulls
135x3
225x3
315x3
405x3
495x2
545x1
545x1
545x1
tbar rows
3ppsx5
3ppsx5
4ppsx5
4ppsand a 25x3
4pps and a 25x3
pullups 1 set of 12
done

Coke
11-08-2006, 05:22 AM
I luv the way you key in on movement(s) and go to town, damn good back training dude.

ddegroff
11-08-2006, 10:44 AM
Damn nice rack pulls!

Natetaco
11-08-2006, 06:34 PM
sup rickybobby, sick rack pullin:thumbup:

POWERLIFTER87
11-08-2006, 06:36 PM
Nice rack pulls and rows.

Ricky Bobby
11-10-2006, 01:15 PM
Yesterdays w/o
cgbench
135x5
185x5
205x3
225x3
245x2
245x2
255x2
Standing shoulder press
155x6
155x6
155x4
Done

Ricky Bobby
11-10-2006, 07:14 PM
legday
Zerchers
135x5
185x5
205x5
225x3
245x3
265x2(pr)
275x2(pr)
285x1(pr)
I unracked the 295 but then thought better about it.
Step ups onto a bench w/ dumbbells
50sx10
60sx10
Done

Coke
11-11-2006, 06:22 AM
Great job with the back-to-back efforts bro...serious stuff with the zerchers and step ups, ace close gripping too.

POWERLIFTER87
11-11-2006, 09:42 AM
Good prs on the zerchers.

Ricky Bobby
11-11-2006, 03:57 PM
speedwork w/bench and squat
bench(reg. grip)
135x2
185x2
185x2
185x2
185x2
195x2
195x2
195x2
Squat(right hamstring is still sore so I didnt do many sets)
135x2
185x2
205x2
205x2
205x2
205x2
Hammer curls
50sx6 for each arms
60sx6
70sx6
70sx4
Done.

Stumprrp
11-11-2006, 04:03 PM
very few exersizes with high intensity, GREAT work

mickyjune26
11-11-2006, 04:20 PM
Good work on the shoulder press increase.

Ricky Bobby
11-11-2006, 04:38 PM
stump-thanks man.
Mickey-It really was not an increase I just went from doing it super strict to using a little body english.

Coke
11-13-2006, 04:28 AM
Ace speed work on the bench and with the squats, damn good hammers there as well.

ddegroff
11-13-2006, 04:48 PM
Good work on those PR's!

Wow, how long did that speed session take?

Ricky Bobby
11-13-2006, 07:06 PM
ddegroff- It took about 50min I didnt really rest that much in between sets.
Back day
Rack pulls
135x3
225x3
315x3
405x3
495x1
545x1
545x1
565x1/2
pull ups body weight
10
10
8
db rows
100x8(each arms)
100x8
100x6
Plate Pinches
2 45s 2 hands
10 seconds
10 seconds
10 seconds
Done

Natetaco
11-13-2006, 07:39 PM
sick **** man, your strong as hell

ddegroff
11-13-2006, 09:01 PM
You got 565 in ya!

Get-R-done!

Coke
11-14-2006, 04:38 AM
Solid stuff with the rack pulls and back work in general...good deal on the plate pinching too man.

Ricky Bobby
11-15-2006, 07:57 PM
cg bench
135x5
185x5
225x3
245x3
265x1
275xmiss
Overhead press
135x3
155x3
175x3
185x3
185x3
done

Stumprrp
11-15-2006, 08:14 PM
strength is ace, whats your height and weight my man?

Natetaco
11-15-2006, 08:19 PM
nice close grips, whats your close grip and regular grip strength difference?

ddegroff
11-15-2006, 08:49 PM
thats some heavy weight for CGBP, nice work!

Ricky Bobby
11-15-2006, 09:49 PM
Stump 6'4 236 19% bf.
Natetaco- I used to have like 80lbs between cgbp and reg bp but I started doing like a westside type thing 3 weeks ago and my cgbp has shot up and my dynamic bp is also going up. I will switch back to max effort reg bench when my cg stops going up. I am shooting to hit 350 reg grip bench by feb1.
ddegroff- thanks

Coke
11-16-2006, 04:33 AM
6'4 236 19% bf.

That makes for one hell of an impression - damn bro, I forgot you had such height and size overall...nice push work.

Ricky Bobby
11-16-2006, 08:34 PM
Weird workout today, I had to punish my baseball team for bad behavior so I decided to put them through something miserable.
superset 20 body weight squats/20pushups/20second bridge
rest 30sec
repeat superset
rest
repeat superset
30sec rest
Killer superset
40bodyweight squats/40 push ups/ 10second bridge
The boys were dropping like flies into the third set and the last set was absolute murder but it had to be done.
We then ran stairs for 20 minutes and ran 3 circuts on the diamond

Stumprrp
11-16-2006, 08:36 PM
your a big bastard!! i like your workouts, sick job on the coaching haha. i would of told you to screw! :D

Ricky Bobby
11-16-2006, 08:40 PM
your a big bastard!! i like your workouts, sick job on the coaching haha. i would of told you to screw! :D
They are all scared *****less of me!!!! I think they like the fact that I do it with them.

Stumprrp
11-16-2006, 08:41 PM
i would be to if you were my coach haha, what is it babe ruth?

Ricky Bobby
11-16-2006, 08:43 PM
High school varsity baseball

mickyjune26
11-16-2006, 11:05 PM
That's cool you do it with them. Awesome.

ddegroff
11-16-2006, 11:56 PM
Haha, punishing.

So many memories, from high school.

My coach never did it with us tho.

Coke
11-17-2006, 06:03 AM
Wow man, you are one brutal task master and varsity coach, lol - good one.

Ricky Bobby
11-20-2006, 07:00 PM
Another workout w/ the boys for me. My hammy is killing me so I decided to put off rack pulls.
Pullups body weight from dead hang
10
10
8
7
db rows
100x10 each arm
100x10
100x8
Plate pinches
2 45s 20 seconds
2 45s 20 seconds
2 45s 20 seconds
weighed in at 238 last night before bed. Time to cut after holidays

Coke
11-21-2006, 04:09 AM
Ace plate pinches, props on doing the pullups with all that bodyweight - ;)

Ricky Bobby
11-23-2006, 02:24 PM
Bench
45x10
135x10
225x1
275x1
295x1
305x1
315xmiss
Overhead press
135x3
185x1
205x1
215xmiss
skullcrushers supersetted w/ ezbar curls
105x10x10
105x8x6

Ruffian
11-23-2006, 02:29 PM
Wow, looking very strong ricky!! Whatd you do to your hamstring?

Ricky Bobby
11-23-2006, 02:30 PM
I think I screwed it up either lifting or working out w/ my team.

KevinStarke
11-23-2006, 02:47 PM
Strong benching man, whats your max looking like.

Ricky Bobby
11-23-2006, 02:48 PM
Right now its looking like 310ish I would venture. The 305x1 was slow.

KevinStarke
11-23-2006, 02:49 PM
good stuff man, i'll be checkin in on your journal from now on.

Coke
11-24-2006, 08:14 AM
Strong benching man...

No doubt...great show of strength there on the pressing movements.

Stumprrp
11-24-2006, 10:12 AM
solid bench dude

Ricky Bobby
11-24-2006, 08:39 PM
Still working around the hammy so I am avoiding leg movements and lower back movements. So I kinda through this workout together when I got to the gym.
t-bar rows(even these tweaked the hammy a bit)
3pps and a 25x5 reps
samex5
samex5
samex5
samex5
Shrugs(been years since I have done these)
135x5
225x5
275x5
315x3
315x3
1 arm dumbbell press( did these sets for each arm.)
45x10
55x10
1 arm db press supersetted w/1 arm hammer curls(done for both arms 1 at a time)
55x8/55x8
55x5/55x5
situp w/a plate
45x15
Done

Coke
11-25-2006, 07:17 AM
Good session on the fly dude.

KevinStarke
11-25-2006, 10:47 AM
Nice workout man, how do you like the 1 arm dumbell presses?

Ricky Bobby
11-25-2006, 11:24 AM
they are fun^^

Ricky Bobby
12-02-2006, 06:36 PM
Its been too long since I posted. Grad. school, teaching, and coaching were all taking up way too much time this week. Also my hammy still ant better so i have had to lay off lower body movements.
I got 2 workouts in this week though.
yesterday(went old school at the park)
Full hang pull ups
10
10
8
7
Chin ups
8
8
Widegrip pull ups
3
3
Today at gym
Bench
135x10
225x10
1 arm db press
45x5 each hand
55x5 each hand
65x5 each hand
70x5 each hand
70x3 each hand
1 arm db rows
110 x5 each hand
110x5 each hand
110x5 each hand
I did some light squats to see how the hammy felt
135x3
185x3
185x3
Done

Coke
12-03-2006, 12:01 PM
Nice deal man in and outside of the gym, lol.

KevinStarke
12-03-2006, 03:05 PM
Pullups, bench press, 1 arm presses, awesome workout man good strength all around.