RT1957 Journal #2 4/6/2017

[shaneinga]

Nice benching Ron. Good to see the squats are starting to feel better. Sled work looks like it definitely would get the job done.

I can't wait to see the new toy put to work man.

[RT1957]

Good looking workout today Ron. The paused squats look good and loved watching the sled video. That's great that the hip circles are helping you get more depth on squats. Sounds like a keeper to me. Great job today!

Thanks TM...the hip circle and all of the other hip rehab stuff has made my depth more even from left to right. Before when I would video from behind it would always looked like my right side was going deeper. Now it looks a lot more even from the back...

Paused squats and sled work .....with sunshine...lucky bastid !! Great work as always RT.

Its been very pleasant here this last week....not too hot just some nice spring weather....Love the sled and pauses are working their way back up

I was wondering why I had no updates popping up. Subscribed to your new one. Glad to hear things are loosening up and progressing.

Yeah I stopped squatting for about 6 - 8 weeks...did something to my hip...got a nerve entrapped...my quad atrophied about 2 inches...but things are getting back to normal

Nice benching Ron. Good to see the squats are starting to feel better. Sled work looks like it definitely would get the job done.

I can't wait to see the new toy put to work man.

Thanks Shane things are starting to get back to a normal work...feels good...can't wait for the reverse hyper...its suppose to be here by the end of day...woo hoo...

[raynerd]

Nice work Ron! When I bought my hip circle I had taken a vid of my squat from the front, I was hip shifting bigtime to my right. After working with it 3-4 times a week it straightened me out a ton.
Great to see the sled and dingo in action!-

[RT1957]

Nice work Ron! When I bought my hip circle I had taken a vid of my squat from the front, I was hip shifting bigtime to my right. After working with it 3-4 times a week it straightened me out a ton.
Great to see the sled and dingo in action!-

Thanks Shawn...I'm liking the hip circle..I tried just walking my back yard with it on and I could only get 3/4 the way around but it lit up my legs..I also did some lateral walks at the end of my work out today

Sled is back for a while and Bene loves it

workout on the whey

[RT1957]

2017 Cycle 5 W2 D3
Incline BP - Pull-ups
Morning weigh in: 194

Reps X Weights X Sets

PVC Rotations & Dislocations
RC Flies & Waves
Battle Rope Waves & Oscillations

Triset: Pull-Up – Incline BP – Rear Lateral Raises

Pull-Ups
Warm-Ups
1 X BW X 1
2 X BW X 1
3 X BW X 1
Work Sets
4 X BW X 3


Incline BP
Warm-Ups
10 X Bar X 1
3 X 95 X 1
3 X 105 X 1
3 X 115 X 1
Work Sets
6 X 130 X 2
8 X 130 X 1

Rear Lateral Raises
8 X 30 X 1
10 X 30 x 2

Triset: Pull-Ups – Arnold Press – Wide Grip Upright Rows

Pull-Ups
4 X BW X 3

Arnold Press
6 X 35 X 2
8 X 35 X 1

Wide Grip Upright Rows
8 X 55 X 3

Triset: CGBP – DB Hammer Curls – Battle Rope

CGBP
6 X 130 X 2
8X 130 X 1

DB Hammer Curls
8 X 35 X 3

Battle Rope
Waves 35
Oscillations 35
Power Slams 12

Triset 1 Pull-ups Incline BP Rear lateral raises

Pull-Ups and Incline BP today...bumped my Incline BP weight up to 130 and got 2 easy sets of 6 and a set of 8. Big boy plates next week as I ramp it back up close to the weights I was using before...Finished off each triset with some rear lateral raises to hit the rear delts and good shoulder health

Pull-ups are a part of both the first 2 trisets as I use them with Arnold press too

Arnold press I bumped to 35's and got 2 sets of 6 and a set of 8 I'll work those first to sets up to 8's and then bump the weight

Wide grip upright rows are feeling good and something different...

CGBP I also bumped up and got all my reps plus a couple more on the last set...

Hammers curls and battle rope to finish that last triset

I might do some deadz tomorrow and my Reverse hyper didn't get delivered for some reason today...UPS says tomorrow between 9:30 and 1:30...we'll see

[TM79]

Good looking upper day yesterday Ron. Strong sets. Good luck if you end up doing deads today.

[raynerd]

Sweet upper day Ron! Jelli of that reverse hyper machine, that's going to be a great addition

[RT1957]

Good looking upper day yesterday Ron. Strong sets. Good luck if you end up doing deads today.

Thanks TM...it was a good WO...deadz later today...

Sweet upper day Ron! Jelli of that reverse hyper machine, that's going to be a great addition

Thanks Shawn...can't wait for the RH....don't know why it wasn't delivered yesterday the UPS site said it was on the truck and out for delivery but then it got pulled and sent back to the UPS office....I'm wondering if they damaged it but it says its back out for delivery today....I think it'll be a really great tool to have for my back and hips

[RT1957]

2017 Cycle 5 W2 D4
Deadz
Morning weigh in: 194
Reps X Weights X Sets

Warm-Ups

Triset: HC – Step-Ups – Reverse Hypers

Hip Circle Lateral Walks
15 X HC X 3

Step-Ups 12” Box
6 X 30 X 3

Reverse Hyper
10 X NW X 3

The Scout Reverse Hyper


Giant Set: Deadz – Leg Press – Sled – Reverse Hyper

Deadz(Conventional only)
WU's
3 X 135 X 1
3 X 185 X 1
Work Sets
3 X 205 X 3

Deadz 3 X 205


Leg Press
8 X 190 X 1
8 X 205 X 1
8 X 220 X 1

Sled
20 yards X Sled + 120 X 3

Reverse Hyper
10 X NW X 3

Reverse Hyper 10 X NW Set 6


Deadz today and I got my Reverse Hyper machine...I ran a Giant set cycle today 30 seconds - 1 minute rest between exercises

Pushed Deadz back to 205...very easy 3 sets of 3..pushed leg press up to 220 ran my sled then finished each giant set with Reverse hypers

Just getting use to it and I did a lot of sets today but I wanted to give it a good work in...Love it...its solidly built for being portable and I hope to enjoy a lot of good sessions with it.

I have an event I'm playing at this weekend...first time I've gigged in years so I'm going to workout each day this week and take the weekend off as I'll be away.

Some Pin Presses and V-bar rows tomorrow

[TM79]

Wow, what a leg workout Ron! Great job and those are some monstrous supersets! The reverse hyper machine looks awesome. Great way to strengthen the posterior chain. I like to throw those in once a week, but can't add weight as I'm just leaning over my work bench. Great find!

[RT1957]

Wow, what a leg workout Ron! Great job and those are some monstrous supersets! The reverse hyper machine looks awesome. Great way to strengthen the posterior chain. I like to throw those in once a week, but can't add weight as I'm just leaning over my work bench. Great find!

My legs are cooked this morning but it was a fun way to workout...I'm not quite ready to drop the rest periods between each exercise but most were only 30 seconds...Got through it all in 40 minutes which was good because I was short on time...The reverse hyper was fun to work in

[RT1957]

2017 Cycle 5 W2 D5
Upper Body
Morning weight: 194

Reps X Weight X Sets

PVC Rotations & Dislocations
RC Flies & Waves
Battle Rope Waves 40 Oscillations 40

Tri-set: V-bar Rows – Pin Press – Rear Lateral Raises

V-Bar Rows
8 X 70 X 1
8 X 80 X 1
8 X 90 X 3

Bench press WU's
15 X bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 135 X 1
Pin Press
3 X 165 X 3

Pin Press 3 X 165 Set 3


Rear Lateral Raises
10 X 30 X 3

Triset: Pull Ups - Incline BP – Side Laterals

Pull Ups
4 X BW X 3

Incline BP
6 X 135 X 3

Incline BP 6 X 135 Set 3


Side Lateral Raises
8 X 30 X 3

Triset: DB Lying Triceps Ext – EZ Curls – Battle Rope
8 X 32.5 X 3

EZ Curls
8 X 67.5 X 3

Battle Rope
Waves 30
Oscillations 30
Power Slams 12

Reverse Hypers
10 X NW X 3
10 X 10 X 1

Pin press day today. Triset abound again.

Triset 1: V bar Rows – Pin Press – Rear laterals...got all my reps on pin press and will bump it next session to 170...V bar rows feel good and I always like to finish with rear lateral raises

Triset 2: Pull-Ups – Incline BP – Side laterals...Got my 4's across on pull-ups so gotta add reps now...Incline I bumped all sets to 6 reps and got them with no issues...side laterals to finish the triset and hit the side delts

Triset 3: DB Lying Triceps Ext – EZ Curls – Battle rope
Bump triceps ext up 2.5 and got all my reps bumped EZ curls by 5 and got all my reps...rope was freeking hard at this point but I got through it...Finished off with 4 sets of reverse hypers and I threw 10lbs on the last set

[TM79]

Great job on the upper day Ron! Strong sets on everything and I'm glad you got your reps.

[RT1957]

Great job on the upper day Ron! Strong sets on everything and I'm glad you got your reps.

Thanks TM...things are getting back to normal and now I feel like I can put some decent leg drive back in my bench...

[RT1957]

2017 Cycle 5 W2 D6
Lower body
Morning weight: 194

Reps X Weight X Sets

HC Lateral Walks
15 X HC X 3
10 X HC X 1

Leg Press
8 X 190 X 1
5 X 85 X 1 Left leg only
8 X 205 X 1
5 X 85 X 1 left leg only
5 X 220 X 2
5 X 85 X 2 Left leg only

Reverse Hypers
10 X NW X 1
10 X 10 X 1
10 X 20 X 2

That's it for today...I've done some work each day this week and I'm feeling it. I'll be off the next 2 days as I'm out of town at an event.

Ran a cycle of Hip Circle lateral walks, leg press and Reverse hypers...did some extra reps for my left leg...

I'm tired and I need the 2 days off...I might even take 3...we'll see

[EjnarKolinkar]

Just getting use to it and I did a lot of sets today but I wanted to give it a good work in...Love it...its solidly built for being portable and I hope to enjoy a lot of good sessions with it.

I have an event I'm playing at this weekend...first time I've gigged in years so I'm going to workout each day this week and take the weekend off as I'll be away.

Looks pretty sturdy too Ron. Good work this week, and I hope your gig goes well!

[TM79]

Good looking leg press workout the other day Ron. Yeah, I bet you needed a break after that many days of training. Hope you had a good time at the show.

[lschepis]

So ur playing this weekend? I'm sure you'll enjoy!

How much was the reverse hyper? I already committed to buying a standing curl bench for my gym, why stop there? I hope the gym never pisses me off or I'll end up with this stuff in my third bedroom.

[grouchyjarhead]

Good training, you deserve a rest.

[RT1957]

Looks pretty sturdy too Ron. Good work this week, and I hope your gig goes well!

Thanks EK...Yes the Scout is very sturdy...gig was fun...more of a reunion of old friends up in the Santa Cruz Mtns...

Good looking leg press workout the other day Ron. Yeah, I bet you needed a break after that many days of training. Hope you had a good time at the show.

Thanks TM....it was very hot and I didn't want to squat...wussed out but got some leg work in...the show was fun, its always good to go out an play

So ur playing this weekend? I'm sure you'll enjoy!

How much was the reverse hyper? I already committed to buying a standing curl bench for my gym, why stop there? I hope the gym never pisses me off or I'll end up with this stuff in my third bedroom.

It was $741 with shipping cost...This model they don't want to be used in a commercial gym...says so on the paper work...they have several other models that are more commercial versions...

Good training, you deserve a rest.

Thanks Grouchy...I'm taking that rest...!!

[shaneinga]

Nice workouts Ron. I have watched the boys over at westide BB using those hypers a lot in their youtube vids and it seems to be a great way to decompress the spine and strengthen the lower back.

I like it and am very jealous.

Workouts are looking great.

[raynerd]

Mirin that reverse hyper machine Ron! Great looking lower and upper session. Sounds like a fun weekend playing with some old friends!

[SixTribes]

Jelly of your Rev Hyper....cool tool which my gym had one.. looks like you are doing some good rehab work on your leg.. and taking a rest for a few days is smart training...I need to be smart!

[RT1957]

Nice workouts Ron. I have watched the boys over at westide BB using those hypers a lot in their youtube vids and it seems to be a great way to decompress the spine and strengthen the lower back.

I like it and am very jealous.

Workouts are looking great.

Thanks Shane....this model is really nice for my use and will serve me well....

Mirin that reverse hyper machine Ron! Great looking lower and upper session. Sounds like a fun weekend playing with some old friends!

Thanks Shane

I'm worn out....one of the main reason I don't gig anymore is I don't recover very well from late nights and lack of sleep....But it was good to see a lot of people I haven't seen in a very long time

Jelly of your Rev Hyper....cool tool which my gym had one.. looks like you are doing some good rehab work on your leg.. and taking a rest for a few days is smart training...I need to be smart!

Thanks ST....I think it'll really help me with my lower back and hip issues....I needed the rest days

Sorry everyone I've been away from the journals and it'll probably be a couple days before I can peruse through and catch up

2017 Cycle 5 W3 D1
Upper body
Morning weight: No Weigh in

Reps X Weight X Sets

Warmups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 total

Reverse Hypers
1 X NW X 2
10 X 20 X 2

Triset 1: Yates Rows – FU Bench Press – Rear Lateral Raises

Yates Rows
10 X Bar X 1
6 X 95 X 1
6 X 115 X 1
4 X 135 X 4

Bench Press
WU's
10 X Bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 135 X 1
Work Sets
4 X 160 X 4

Rear Lateral Raises
8 X 30 X 4

Reverse Hypers
10 X NW X 2

Week 3 and I'm winding it down...not the greatsest day under the bar so I did limited work. We've had a 5 day heat wave and my garage has been clsoed up for all of those days and it was an oven in there.

My back is wonky from camping this last Saturday and our air matress not holding air very well...so my back is a bit stiff...I haven eaten very well and I'm way off on sleep so did a punch the clock session...I should be back in the groove in a couple days

[TM79]

Good looking session yesterday Ron. Love the combos on the superset. Way to get one in despite the heat and the lack of sleep. I feel your pain.

[shaneinga]

Good looking punch the clock session Ron.

[SixTribes]

30 is damn good weight on rear raises...punch the clock sessions are the key in my opinion...you stack those up and eventually PR's start to come a callin' !

[RT1957]

Good looking session yesterday Ron. Love the combos on the superset. Way to get one in despite the heat and the lack of sleep. I feel your pain.

I took 3 days off and I was still not in the mood, the lack of sleep and food I knew would make my WO less than spectacular but I had to get back into it...

Good looking punch the clock session Ron.

Thanks Shane...it was a struggle, I really cut out a lot of work I had scheduled....the combo of my garage being an oven and my lack of enthusiasm made it a punch the clocker

30 is damn good weight on rear raises...punch the clock sessions are the key in my opinion...you stack those up and eventually PR's start to come a callin' !

Thanks ST...don't know why I can use that much on rear laterals....It's not really a struggle and I'm not throwing them up...But I sure am weak on all the other chit....LOL

[raynerd]

Solid upper session Ron, punching the clock still will get great results!

[RT1957]

Solid upper session Ron, punching the clock still will get great results!

Thanks Shawn...its better than sitting there doing nothing...