Today had a short but good workout on them legs..
Squats
Bar x 10
135 x 5
135 x 5
225 x 5
315 x 5
Put on loose suit.
405 x 3
495 x 3
635 x 2 ( nose started to bleed on the 2nd rep )
I grabed a spotter on this set and he grabed the right side of the bar on the 1st rep, thou I didn't need it at all almost knocked me over but then I got a 2nd rep easy.
Leg Machine (its a mix of leg press and squat type of device )
405 x 8
585 x 8
675 x 8
Leg Press
675 x 8
855 x 8
945 x 8
1035 x 3
Called it there since I wasnt feeling 100% today.
Tomarrow is shirt bench work and im looking forward to that. Hopefully I will feel better.
Monday, October 24, 2011
Friday, October 21, 2011
Deadlifts, 1st one's since july 2010
1st day of deadlifts since July of 2010
I pulled pretty good considering its been so long.
Deadlifts
135 x 5
135 x 5
135 x 5
205 x 3
345 x 3
415 x 3
465 x 2
515 x 0
415 x 3
Bent over rows ( strict )
155 x 4 sets of 8 reps
Hammer strength seated lat rows
315 x 3 sets of 8 reps
Hammer strength seated lat pull downs
225 x 3 sets of 8 reps
Dumbell shurgs
120's for 3 sets of 10 reps
Then I did a few sets with a grip foam roller with a 10 lbs weight...
Got a good work out it.. This workout took a little longer than I would have liked or would have liked to got a few more things in but spent a good amount of time teaching form to Tamara and Ricky. Not that I mind at all.. Someone has to help the newer lifters out and teach.
Tamara and Ricky both worked on figuring out what is gonna work for them in the deadlift as they both have little or no experience at this point with it. Got to start somewhere and there is no better time like the present!
Success is what happens when Preparation Meets Opportunity!
Good day for all..
Shawn Rainey
I pulled pretty good considering its been so long.
Deadlifts
135 x 5
135 x 5
135 x 5
205 x 3
345 x 3
415 x 3
465 x 2
515 x 0
415 x 3
Bent over rows ( strict )
155 x 4 sets of 8 reps
Hammer strength seated lat rows
315 x 3 sets of 8 reps
Hammer strength seated lat pull downs
225 x 3 sets of 8 reps
Dumbell shurgs
120's for 3 sets of 10 reps
Then I did a few sets with a grip foam roller with a 10 lbs weight...
Got a good work out it.. This workout took a little longer than I would have liked or would have liked to got a few more things in but spent a good amount of time teaching form to Tamara and Ricky. Not that I mind at all.. Someone has to help the newer lifters out and teach.
Tamara and Ricky both worked on figuring out what is gonna work for them in the deadlift as they both have little or no experience at this point with it. Got to start somewhere and there is no better time like the present!
Success is what happens when Preparation Meets Opportunity!
Good day for all..
Shawn Rainey
Wednesday, October 19, 2011
Just a year off and back at it!
Hey all, wow its been a long time hasn't it..
Well let me give you a bit of a update and a reason for my absence. Just over a year ago my girl friend and I had some problems that needed to be fixed and we needed to find a better income and some income. Well with the help of a family member we started our own business and opened a food cart. (www.pdxsausageshack.com) if any of you were wondering..
Well after a year of being open we finally have started to go back to the gym. Tamara and I also have a new training partner in her step dad Ricky. Before this he had ZERO gym experience so he will be learning from scratch.
Well we have been training for 2.5 weeks so what ima do is just do a quick highlights from the past 2 1/2 weeks.
WEEK ONE
Shawn - Benched 225 for 2 or 3 and felt heavy for me.
Tamara and Ricky got up to 95 lbs on the bench
Shawn Squated 315 for a few reps
Ricky got to 135 on his squat
and Tamara did 75 lbs on her squat.
WEEK TWO
Shawn Benched 385 in a very loose bench shirt and a 405 squat
Ricky did a very slopy bench of 185 and had some good sets of 135
Tamara did a 110 bench
WEEK THREE
Shawn Benched a 500 lbs bench in a bench shirt. very sold lock out and good speed on the bench. Shawn also squated a 585 for 2 reps in a loose squat suit. felt very easy on both of these lifts.
Tamara hit a 165 bench for a set of 3 reps and squated 2 PR's of her life. Hitting a 275 squat for 2 sets of 1 rep each and a 225 for 7 reps ( great job tamara! )
Ricky did very well this week as well doing 2 sets of 205 for 1 rep on the bench and a good set of of 5 of 185 on the bench. In the squat he did some sets with 185. Great Progress Ricky. If he keeps training with the intensity he has been the sky is the limit for him.
from now on I will keep a detailed record of each work out like I did before.
thanks everyone. Have a great day. See ya in a couple!
Shawn
Well let me give you a bit of a update and a reason for my absence. Just over a year ago my girl friend and I had some problems that needed to be fixed and we needed to find a better income and some income. Well with the help of a family member we started our own business and opened a food cart. (www.pdxsausageshack.com) if any of you were wondering..
Well after a year of being open we finally have started to go back to the gym. Tamara and I also have a new training partner in her step dad Ricky. Before this he had ZERO gym experience so he will be learning from scratch.
Well we have been training for 2.5 weeks so what ima do is just do a quick highlights from the past 2 1/2 weeks.
WEEK ONE
Shawn - Benched 225 for 2 or 3 and felt heavy for me.
Tamara and Ricky got up to 95 lbs on the bench
Shawn Squated 315 for a few reps
Ricky got to 135 on his squat
and Tamara did 75 lbs on her squat.
WEEK TWO
Shawn Benched 385 in a very loose bench shirt and a 405 squat
Ricky did a very slopy bench of 185 and had some good sets of 135
Tamara did a 110 bench
WEEK THREE
Shawn Benched a 500 lbs bench in a bench shirt. very sold lock out and good speed on the bench. Shawn also squated a 585 for 2 reps in a loose squat suit. felt very easy on both of these lifts.
Tamara hit a 165 bench for a set of 3 reps and squated 2 PR's of her life. Hitting a 275 squat for 2 sets of 1 rep each and a 225 for 7 reps ( great job tamara! )
Ricky did very well this week as well doing 2 sets of 205 for 1 rep on the bench and a good set of of 5 of 185 on the bench. In the squat he did some sets with 185. Great Progress Ricky. If he keeps training with the intensity he has been the sky is the limit for him.
from now on I will keep a detailed record of each work out like I did before.
thanks everyone. Have a great day. See ya in a couple!
Shawn
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