powerman's Mango training log - Page 12

**powerman2000** · 11-27-2006, 06:17 AM

Quote:

Originally Posted by DarkFalcon

Hey P-man quit slacking off and give us some updates!

I was out of town all last week at my mother's house with the kids. She lives on the west side of Colorado. Took the whole week off.

Begin the chest rebuliding tomorrow.

**Fitnfirm** · 11-27-2006, 06:18 AM

Hope you had a great Thanksgiving!!!!!!!!

**powerman2000** · 11-28-2006, 06:23 AM

Monday 11/27/06

Chest

BB Inclines (4x12- 95lbs)
DB Flat bench (4x12- 45s)
BB Declines (4x12- 95lbs)

Triceps

DB seated overhead exts (3x12- 65lbs)
Dip machine plate loaded (3x8- 180lbs)
Rope cable pressdowns (3x10- 70lbs)

30 minutes cardio on the treadmill

Well, I know that weight for chest is pretty impressive, lol.

I'm actually pretty happy with the comfort level during my first chest workout since I tore my pec way back on August 18th. Onward and upward. I had the whole gym to myself tonight at the new gym I joined. I loved it!!!

**powerman2000** · 11-29-2006, 06:27 AM

Tuesday 11/28/06

80 minutes on the treadmill.

3.0 mph and a 5.0% incline

**bubba g** · 11-29-2006, 12:11 PM

Quote:

Originally Posted by powerman2000

Monday 11/27/06

Chest

BB Inclines (4x12- 95lbs)
DB Flat bench (4x12- 45s)
BB Declines (4x12- 95lbs)

Triceps

DB seated overhead exts (3x12- 65lbs)
Dip machine plate loaded (3x8- 180lbs)
Rope cable pressdowns (3x10- 70lbs)

30 minutes cardio on the treadmill

Well, I know that weight for chest is pretty impressive, lol.

I'm actually pretty happy with the comfort level during my first chest workout since I tore my pec way back on August 18th. Onward and upward. I had the whole gym to myself tonight at the new gym I joined. I loved it!!!

Glad to hear the 1st workout went well bro.... You will be back to your old strength level in no time...

**powerman2000** · 11-29-2006, 12:13 PM

Quote:

Originally Posted by bubba g

Glad to hear the 1st workout went well bro.... You will be back to your old strength level in no time...

I'm amazed at how much DOMS I have for such a puny workout weight.

**powerman2000** · 11-30-2006, 07:42 AM

Well my lat injury was on 9/20/06. I haven't done any deadlifts since then until tonight. It went pretty well. I stayed pretty light and kept the volume fairly low.

Wednesday 11/29/06
Back
Deadlifts (3x6- 315lbs) no belt

Machine Shrugs (3x10- 225lbs) plate loaded, done alternating btwn DL sets

Seated Rows (3x10- 270lbs) plate loaded

Pulldowns (3x6- 230lbs) plate loaded

Biceps
DB Curls (3x10- 35s) standing and very strict
Rope Hammer Curls (3x10- 100lbs) cable

20 minutes on the treadmill at 2.5 mph and a 5% incline

I could still feel a slight twinge in my lat but otherwise a very comfortable and solid workout for me.

**romanaz** · 11-30-2006, 07:46 AM

good to hear about your lat! hope all goes well and u can be back deadlifting mucho grande1

**powerman2000** · 12-01-2006, 10:57 PM

Friday 12/1/06

Legs

BB Squats

315x5
315x6
315x7

Leg Press (plate loaded)

450x7
450x7
450x7

Leg Curls (plate loaded)

45x10
45x10

Below is a picture of the brand new leg press they have at my new gym. It's unlike anything I have ever used before and I loved using it today. The way it's engineered it keeps most of the weight on your heals, which relieves much of the pressure otherwise placed on the knee joints. And for someone like me that is a huge feature. It's extremely smooth and I had fun playing around with it to find my own particular sweet spot for lifting heavy. All of the equipment at this new gym is not white, but rather a natural steel color. They said they wanted their equipment that way to make it look more hardcore, and it really does.

**powerman2000** · 12-02-2006, 11:59 PM

Saturday 12/2/06

Shoulders

BB Military Press (3x6- 185lbs) seated
DB Military Press (3x6- 80s) seated
DB side laterals (3x6- 35s) standing
DB rear laterals (3x8- 35s) seated
Cable & Rope upright rows (3x8- 120lbs)

Biceps

EZ Bar Curls (3x10- 75lbs) standing

Triceps

Decline EZ Bar skullcrushers (3x10- 75lbs)

Standing Calves (3x10- 180lbs)
Machine Ab Crunch (3x10- 185lbs)

DarkFalcon · 12-03-2006, 12:23 AM

Quote:

Originally Posted by powerman2000

Friday 12/1/06

Legs

BB Squats

315x5
315x6
315x7

Leg Press (plate loaded)

540x7
540x7
540x7

Leg Curls (plate loaded)

45x10
45x10

Below is a picture of the brand new leg press they have at my new gym. It's unlike anything I have ever used before and I loved using it today. The way it's engineered it keeps most of the weight on your heals, which relieves much of the pressure otherwise placed on the knee joints. And for someone like me that is a huge feature. It's extremely smooth and I had fun playing around with it to find my own particular sweet spot for lifting heavy. All of the equipment at this new gym is not white, but rather a natural steel color. They said they wanted their equipment that way to make it look more hardcore, and it really does.

Weird, I can't see how the weight is lifted from where you put it on the bars. How does it work?

**powerman2000** · 12-03-2006, 01:23 PM

Quote:

Originally Posted by DarkFalcon

Weird, I can't see how the weight is lifted from where you put it on the bars. How does it work?

I'll do a vid of myself using it.

**powerman2000** · 12-05-2006, 06:19 AM

Monday 12/4/06

Chest

BB Inclines (4x12- 115lbs)
DB Flat bench (4x12- 50s)
BB Declines (4x12- 115lbs)

Triceps

DB Overhead Exts (3x12- 70lb) seated
Machine Tricep Dips (3x8- 200lbs) plate loaded
Rope/Cable pressdowns (3x10- 80lbs)

30 minutes on the treadmill

I definitely felt more stress on my bad pec tonight. I was doing all my reps very slowly and very controlled. I could feel a pulling feeling on the connective tendon that attaches to the inside of my upper right arm. It didn't feel good. I know the surgeon told me that I didn't tear that tendon, but the pulling feel bothered me. Perhaps I am doing too much volume too early in my rehab effort.

**powerman2000** · 12-07-2006, 06:27 AM

Wednesday 12/6/06

Back

Deadlifts (3x6- 335lbs) no belt

Machine Shrugs (3x10- 245lbs) plate loaded, alternating btwn DL sets

Bent Over Rows (3x10- 180lbs) plate loaded machine

Seated Rows (3x10- 290lbs) plate loaded machine

Pulldowns (3x8- 240lbs) plate loaded machine

Biceps

DB Curls (3x8- 40s) standing, non alternating

Rope Hammer Curls (3x8- 110lbs) Cable aparatus

30 minutes on the treadmill

**DJSTARER** · 12-07-2006, 07:28 AM

if you could give a newb PLer one great piece of experienced advice, what would it be?

11-28-2006, 06:23 AM	#333
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Monday 11/27/06 Chest BB Inclines (4x12- 95lbs) DB Flat bench (4x12- 45s) BB Declines (4x12- 95lbs) Triceps DB seated overhead exts (3x12- 65lbs) Dip machine plate loaded (3x8- 180lbs) Rope cable pressdowns (3x10- 70lbs) 30 minutes cardio on the treadmill Well, I know that weight for chest is pretty impressive, lol. I'm actually pretty happy with the comfort level during my first chest workout since I tore my pec way back on August 18th. Onward and upward. I had the whole gym to myself tonight at the new gym I joined. I loved it!!! __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

11-29-2006, 06:27 AM	#334
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Tuesday 11/28/06 80 minutes on the treadmill. 3.0 mph and a 5.0% incline __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

11-30-2006, 07:42 AM	#337
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Well my lat injury was on 9/20/06. I haven't done any deadlifts since then until tonight. It went pretty well. I stayed pretty light and kept the volume fairly low. Wednesday 11/29/06 Back Deadlifts (3x6- 315lbs) no belt Machine Shrugs (3x10- 225lbs) plate loaded, done alternating btwn DL sets Seated Rows (3x10- 270lbs) plate loaded Pulldowns (3x6- 230lbs) plate loaded Biceps DB Curls (3x10- 35s) standing and very strict Rope Hammer Curls (3x10- 100lbs) cable 20 minutes on the treadmill at 2.5 mph and a 5% incline I could still feel a slight twinge in my lat but otherwise a very comfortable and solid workout for me. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

12-01-2006, 10:57 PM	#339
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Friday 12/1/06 Legs BB Squats 315x5 315x6 315x7 Leg Press (plate loaded) 450x7 450x7 450x7 Leg Curls (plate loaded) 45x10 45x10 Below is a picture of the brand new leg press they have at my new gym. It's unlike anything I have ever used before and I loved using it today. The way it's engineered it keeps most of the weight on your heals, which relieves much of the pressure otherwise placed on the knee joints. And for someone like me that is a huge feature. It's extremely smooth and I had fun playing around with it to find my own particular sweet spot for lifting heavy. All of the equipment at this new gym is not white, but rather a natural steel color. They said they wanted their equipment that way to make it look more hardcore, and it really does. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247 Last edited by powerman2000 : 12-08-2006 at 10:18 PM.

12-02-2006, 11:59 PM	#340
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Saturday 12/2/06 Shoulders BB Military Press (3x6- 185lbs) seated DB Military Press (3x6- 80s) seated DB side laterals (3x6- 35s) standing DB rear laterals (3x8- 35s) seated Cable & Rope upright rows (3x8- 120lbs) Biceps EZ Bar Curls (3x10- 75lbs) standing Triceps Decline EZ Bar skullcrushers (3x10- 75lbs) Standing Calves (3x10- 180lbs) Machine Ab Crunch (3x10- 185lbs) __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

11-27-2006, 06:18 AM	#332
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Hope you had a great Thanksgiving!!!!!!!!

12-05-2006, 06:19 AM	#343
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Monday 12/4/06 Chest BB Inclines (4x12- 115lbs) DB Flat bench (4x12- 50s) BB Declines (4x12- 115lbs) Triceps DB Overhead Exts (3x12- 70lb) seated Machine Tricep Dips (3x8- 200lbs) plate loaded Rope/Cable pressdowns (3x10- 80lbs) 30 minutes on the treadmill I definitely felt more stress on my bad pec tonight. I was doing all my reps very slowly and very controlled. I could feel a pulling feeling on the connective tendon that attaches to the inside of my upper right arm. It didn't feel good. I know the surgeon told me that I didn't tear that tendon, but the pulling feel bothered me. Perhaps I am doing too much volume too early in my rehab effort. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

12-07-2006, 06:27 AM	#344
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Wednesday 12/6/06 Back Deadlifts (3x6- 335lbs) no belt Machine Shrugs (3x10- 245lbs) plate loaded, alternating btwn DL sets Bent Over Rows (3x10- 180lbs) plate loaded machine Seated Rows (3x10- 290lbs) plate loaded machine Pulldowns (3x8- 240lbs) plate loaded machine Biceps DB Curls (3x8- 40s) standing, non alternating Rope Hammer Curls (3x8- 110lbs) Cable aparatus 30 minutes on the treadmill __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

12-07-2006, 07:28 AM	#345
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	if you could give a newb PLer one great piece of experienced advice, what would it be? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

12-07-2006, 07:59 AM	#346