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Post by derekspence on Mar 5, 2009 21:07:38 GMT -5
Thanks for the offer Harv. Unfortunatly I work during the evenings now, my seniority bumped me back to evenings with all the lay-offs happening.
As for sargeant park. i dunno, to many exe's working out there!!
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Post by Harv on Mar 6, 2009 1:22:02 GMT -5
Do you know if they have a cage to bench in at Sargent Park?
Harv
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Post by derekspence on Mar 6, 2009 18:40:06 GMT -5
I believe I seen a open half rack. not a full power rack.
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Post by derekspence on Mar 10, 2009 14:17:39 GMT -5
ALL RIGHT LET"S GET IT ON!!!!
lol
Warmups
Jumpstretch and Shoulder Complex
Bench
bar x50
135x10
195x9 sets of 3 reps. 3 grips (flat bench)
CGBP
135x12, 12, 12, 11, 4
Reverse Bench( or should I say BdWT rows)
3 sets of 6. Ompffh I am heavy. HAD Bench under my calves
Side Laterals
12x20, 17x15, 22x12
Con.Curls
22x15, 22x12
IRONMIND wrist roller
45lbs 3 sets both directions.
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Post by derekspence on Mar 17, 2009 1:31:46 GMT -5
Getting too inconsistent here.
10 minutes treadmill, 10 minutes elliptical.
One set of 15 reps each
Leg press 190lbs
Pulldowns 140lbs
Machine chest 130lbs
Machine Shoulders 90lbs
Leg Curls 90lbs
Machine laterals on Peck Deck 60lbs
45 hyper extensions bdwt
Wasn't in best of moods. A friend past away, and scotia bank are acting like a bunch of money grabbing beep beep beep!!!!
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Post by derekspence on Mar 17, 2009 12:30:00 GMT -5
Morning or Lunch
Warmups
Baby Extensions and Press (My son of course)
28lbs x15
Bench Press
135x10, 135x5
195lbs plus 40lbs of Chain 9 sets of three reps Using 3 grips
Using foam roller to help the arch
Triceps ext.
75x10, 10
95x10, 10
105x5, 5,5, 5
High Pulls with red bands
3 sets of 12 reps
end sets my son fell asleep!
p.s. anybody have a strong bar they wanna off load. I don't have much but I would like a stronger capacity bar.
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Post by derekspence on Mar 18, 2009 12:21:01 GMT -5
Morning workout
Squats
135x10 warmup
then 225x3x2sets, 315x3, 405x3 didn't do much
sumo pulls
225x1,1,1 315x1(was slow) conventional 315x1,1,1 fast.
splitting the workout. Yeah Yeah I know.
The other equipment i use is available at work Yeah!!!
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Post by derekspence on Mar 19, 2009 2:54:17 GMT -5
well harv your in luck.
Cindy klassen Leisure centre does have a power rack! ;D
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Post by derekspence on Mar 20, 2009 21:16:02 GMT -5
Friday
am
shoulder warmups
Floor presses
135x12, 135x5,
225x5, 225x5
315x1,1,1 315x3 still working up to my numbers due to my inconsistency.
Floor DB extensions
27lbs x15, 15, 12, 10, 8
shoulder height db rows
52x15, 72x10, 72x10
A little innovation I would like to share.
Now I cannot afford a mono rack or elitefts rack as of yet with the band pegs. So my simple solution was go out and buy 4 c-clamps to clamp down onto my power rack, and measure the distance on each side to equal the other side. Upside works very well doing reverse bands. Downside, you have to use additional weight to hold your rack down to accommodate the bands increasing tension.
So total cost was just above 11 dollars. Plus a little bit of work with the tape measure and hands. you have adjustable tension for your band work!!!
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Post by derekspence on Mar 22, 2009 14:29:40 GMT -5
Wide stance squats onto 16 inch box
warmup
135x10, 135x5, 225x5,
275x3,3,3, 2, 2, 2, just going for speed today. Raw no suit bottoms, briefs wraps or belt. just tryin to work back up to things again.
round back goodmornings with ssb.
bar(60lbs) x15, 150lbs x8, 6, 6.
pull throughs
purple band x15, 15,
purple plus red band x10, 10
finished here since i have my kids all day. they were arguing with each other.
standing abs with
purple bands x25, 20
purple + redx 15, 15
Overhead Med ball side bends
4 kilo x 10 each side 2 sets
Face Pulls
Red bands 2 sets of 20
Pressdowns
Red bands 100reps
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Post by derekspence on Mar 25, 2009 13:28:25 GMT -5
March 25
WArmups
SSB to 15 inch box.
150x5, 5, 5,
240x5, 3,
330x2,
380x2
whoa. squatting with minimal weights on the safety squat bar is hard. never mind pausing on a lower box. just stopped there, and will work my way up from there.
Sumo Deads
315x1, 1, 1
365x1,1, Now doing Sumo Deadlifts with this is next to a miracle. I have never pulled Sumo so fast before using 365. This was my previous best ever pulling Sumo style. Plus it was always slow.
405x1 new P.R. for me pulling sumo. I never thought this could happen, Now it has.
Band Leg Curls
red bands x20 each leg
Purple Bands x12 2 sets each
Standing abs
purple x25 x25
purple + red x 20
Side bends
12lbs x 25 each side.
Happy Happy.
Slow is to GO.
P.S. might have to go to a 52 Katana!? And no didn't agree with me the Metal X-type!
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Post by derekspence on Apr 10, 2009 22:31:15 GMT -5
HAven't been posting much. I am still training. Only thing about training at home, and sometimes at the gym. YOU NEED PARTNERS for the Hand outs on the bench to use more weight!  |
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Post by Harv on Apr 12, 2009 12:10:04 GMT -5
Derek
Both Trevor and I are taking about 4 weeks off and starting again around May9.Been using the Fort Rouge center.Checked out Sargent Park but the equipment is not good enough for what we do.Will drop you a note when we get started again.
Harv
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Post by derekspence on Apr 13, 2009 21:12:50 GMT -5
LOL. Funny, I move out here on Moray an Portage. Then you guys move over to Leisure in Fort Rouge. HA HA.
Well if I ever have time off, I can get a workout with you guys. Untill then I am left to my own resources.
Current gonna try a a hook and swing setup to solve my hand out problem. Currently have the hooks, just gonna need to think something up to put on my power rack.
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Post by Harv on Apr 13, 2009 23:24:18 GMT -5
Derek
I workout at Park West and Trevor always has worked out at home.He just came to Park West once a week to bench together.Was expensive to keep a membership for one workout a week.So we go to Fort Garry to bench or his basement to bench.You do what you got to do to get training partners.I like to squat and deadlift by myself to so this works out well.
Harvey
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