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 Post subject: Re: Take Action and Make it Happen - Training Journal
PostPosted: Sat Jun 05, 2010 2:59 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Friday June 4, 2010

I trained arms today.

I just used the gym at my apartment complex, which clearly isn't as good as my primary gym, but I still got a good pump and it was late at night 11PM-midnight. Was busy most of the day working on Vega sales for our new products and promoting my book of course.

Pretty consistent these days which pleases me!

Not making excuses, but describing the scene......the gym I chose to use which is 18 steps from my front door (about 7 seconds walk) has limited equipment but enough for certain muscle groups. Today though, one of the cables on a machine wasn't acting properly so I could only set it on 70 pounds, any higher and the cables would rub and not function properly. Ugh. Oh well, I did a lot of super sets, very short rest periods, worked more on form, squeezing, and overall pump and intensity.

Workout went something like this:

Straight bar Bicep curls
35 x 25
35 x 20
35 x 20
35 x 20
35 x 20

Reverse grip pull-downs
70 x 20
80 x 10 then it stopped working properly
70 x 20
70 x 20
70 x 15
70 x 15

Machine rows
70 x 15
70 x 15
70 x 15
70 x 15

Pronated grip straight bar biceps curls
35 x 20
35 x 20
35 x 20
35 x 20
35 x 20

Dips
14
16
13
15
12
15
13
11

Close-grip machine presses
70 x 15
70 x 15

Then someone came over and said the clanging was waking up her daughter who is a baby and was sleeping in a nearby apt so I just did a few more dips and called it good, but I was basically done anyway.......now I know to train earlier :)

I've used the gym over a dozen times, including fairly late at night and I didn't realize the noise traveled over to the nearby apts.

Anyway, 1AM gotta eat more then sleep.

Speaking on a panel at Animal Acres Animal Sanctuary tomorrow for approx 50 visiting 8th graders. Should be cool.

RC

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 Post subject: Re: Take Action and Make it Happen - Training Journal
PostPosted: Sat Jun 05, 2010 5:33 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
hey RC exciting 2 read about your training again. my brother lives never denver 2! Beautiful area, always enjoy my visits there.

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 Post subject: Re: Take Action and Make it Happen - Training Journal
PostPosted: Sun Jun 06, 2010 10:13 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Thanks. Nice to be back into it.

Saturday, June 5, 2010

Rest Day

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 Post subject: Re: Take Action and Make it Happen - Training Journal
PostPosted: Sun Jun 06, 2010 10:24 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Sunday June 6, 2010

Shoulders

I trained shoulders today for the first time in a couple of weeks I think. I actually messed up my spine training shoulders a couple of months ago, back in March and I need to get it looked at. I can feel my spine is out of place and it bothers me in some movements I make in day to day life, but not too bad. I still train, carefully.

Anyway, nice to finally tackle shoulders. Did a ton of cable presses to sufficiently warm up.

Cable overhead press
35 x 30
35 x 20
40 x 20
45 x 15
50 x 15
60 x 12
70 x 6

Dumbbell raises Giant Set (lateral raises, followed by front raises, followed by overhead press, followed by rear delt raises, all with no rest in between)

Giant set x 20 each exercise with 15s
Giant set x 15-20 each exercise with 15s
Giant set x 15-20 each exercise with 15s
Giant set x 15-20 each exercise with 15s
Giant set x 15-20 each exercise with 15s

Dumbbell overhead press
45s x 6
40s x 12
40s x 10
40s x 8
40s x 10

Shrugs
75s x 20
75s x 12
85s x 15
90s x 12
90s x 15
75s x 15

Straight bar front raises
40 x 15
50 x 12
60 x 10
50 x 15
50 x 15

Done.

1 hour 10 min approx.

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 Post subject: Re: Take Action and Make it Happen - Training Journal
PostPosted: Tue Jun 08, 2010 4:30 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Trained legs this afternoon, totally forgot to write about it!

I will tomorrow, 2:30AM now. Bed....

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 Post subject: Re: Take Action and Make it Happen - Training Journal
PostPosted: Wed Jun 09, 2010 2:54 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Trained back today...good workout, just too tired right now to write about it.

I will edit these and update my leg and back workouts.

Wed is a rest day so I'll catch up.

Shipping out tons of books tomorrow.

RC

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 Post subject: Re: Take Action and Make it Happen - Training Journal
PostPosted: Sat Jun 12, 2010 3:34 am 
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Joined: Fri Apr 08, 2005 8:05 pm
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Location: Austin, TX
Had Excellent workouts past couple of days....too tired to update, but will catch up on log this weekend.

Updated food journal, but will get this one updated too.

Hiked 3.5 hours today and yesterday trained with one of the top trainers around who trains top NFL players too. And he's SWOL and an amazing athlete at 40+ years of age.

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 Post subject: Re: Take Action and Make it Happen - Training Journal
PostPosted: Wed Jun 16, 2010 4:31 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
I'm actually training everyday, I am just way behind on this but will catch up soon.

Have had great workouts lately and work is so busy....and I leave in 5 days for the entire summer so lots going on....but still training :)

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 Post subject: Re: Take Action and Make it Happen - Training Journal
PostPosted: Mon Jun 21, 2010 2:08 pm 
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Joined: Sat Sep 01, 2007 4:40 pm
Posts: 2579
We need updated workouts, damnit! Just kidding, from everything you do I can't believe you get on here as much as you do.

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