Strength Challenge - Week 9 check-in

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2006-11-15 12:17 PM

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Elite
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Lakewood, CO
Subject: Strength Challenge - Week 9 check-in

Hey everyone!  How did it go last week?  For me, I had great intentions, but no followthru

I spent most of my time on the swim bike run thing instead.

 

I had one gym workout 12 lifts 2 sets each an 20 reps.

(I also had one unofficial session of pre-schooler lifting - Leg extensions, curls and presses - one set of 20 with each daughter - a little bit of good work but  a lot of fun for all of us)  Also did a set of presses with JJ, but he is only 10 months old.

 

Lets get strong, lean and ripped for 2007!!! 

2006-11-15 1:24 PM
in reply to: #600065

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Veteran
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Parsippany, New Jersey
Subject: RE: Strength Challenge - Week 9 check-in

I do leg extentions and bench presses with my 3 kids once or twice a week.  Fun for them.

Last week was a good one.  Increased the Bench to 152 lbs (for 8 reps).  To clarify, I use a SmithRack with a 12lb bar. So that weight is 1 45lbplate and 1 25lbplate on each side. 

All my weights are for 8 reps.  We also are doing our Wide grip pullups on the Smith Rack.  It is a very uncomfortable Square bar.  We have to install an attachment round bar on the front so getting to my goal of 20 in April is achievable!!!

6-Nov

 

BT WK#

9

 

 

 

 Exercise

 

 Goal Weight

 This Week

 % of goal

 

%

Change

 Seated Dumbell Press

6-Nov

55

40

73%

 

0%

 Seated Dumbbell Raises(front)

6-Nov

40

25

63%

 

0%

Lat Pull Downs

7-Nov

160

120

75%

 

0%

 Wide-Grip Pullups(reps)

7-Nov

15

9

60%

 

7%

 Dumbbell Curl

9-Nov

50

40

80%

 

10%

 Kick-Backs

9-Nov

45

30

67%

 

11%

 Flat Bench Press

10-Nov

192

152

79%

 

5%

 Dips (reps)

10-Nov

20

14

70%

 

10%



Edited by Matteight 2006-11-15 1:26 PM
2006-11-19 6:11 PM
in reply to: #600065

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Champion
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Subject: RE: Strength Challenge - Week 9 check-in

Allright, think I'm back on track people.  Great job jcjsc00...I'm ramping up the sbr's too for 2007.  Matteight, you made some great gains from the prior week.  I think we will all be ripped for 2007!

Exercise Goal Weight

 Last Week
10/30-11/05

 This Week
11/06-11/12

 % of goal
 Flat Bench Press 280 - 180 64%
 Narrow Grip Bench 190 140 140 74%     
 Squats 280 - - -
 Bent-over Row 190 - 150 79%  
 Wide-Grip Pullups 75 Reps - 13 Total 17%
 Straight Barbell Curl 140 - 100 71%
 Military 190 130 130 68%  

 

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