rico300zx Posted July 1, 2015 Author Share Posted July 1, 2015 just came back from Gettysburg National Park for vacation. Found my 2" x50' rope finally delivered on the porch. Started building a sled to pull some weight up my yard. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 14, 2015 Author Share Posted July 14, 2015 Enjoying the summer just came back from the beach. Bench 4x10 Thick grip Dumbbell curl 4x10 Overhead presses 4x10 Work tonight Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 15, 2015 Author Share Posted July 15, 2015 Elipitical 10 min Smith squat Bar x4 135 x3 225 x3 315 x3 405 x3 500 x1 500 x1 Not bad after being off for so long. Row/rear deltoid machine 4 x15 Back extension machine 3 x10 Simple but hopefully it does something for the spot that's been giving me so much trouble. it feels like it mimics some portion of a dead left. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 17, 2015 Author Share Posted July 17, 2015 Arms and shoulders this morning after work. Also trained one of the nurses on squats too. 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 22, 2015 Author Share Posted July 22, 2015 Got a quick squat workout in today at home full deep sqquats with belt 135 x10 225 x 5 315 x3 405 x3 405 x 3 405 x3 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 27, 2015 Author Share Posted July 27, 2015 Light bench 4x10 Light wide grip curls 4x8 Quote Link to comment Share on other sites More sharing options...
anwnate Posted August 3, 2015 Share Posted August 3, 2015 My friend...you're in good company. Congrats! (Gripopedia...blob section "notables") 3 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 5, 2015 Author Share Posted August 5, 2015 My friend...you're in good company. Congrats! (Gripopedia...blob section "notables") Wow this is awesome! Im really proud to be listed in this book and Davids grip hall of fame!Havent posted too much lately, been working lots of extra shifts, finally got to the gym today. Light squats, shoulder shrugs and abd machine. 2 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 7, 2015 Author Share Posted August 7, 2015 Yesterday Light bench supersetted with standing over head press 4x 5 each Worked tonight goin to gym after work to mess around maybe abs and back Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 7, 2015 Author Share Posted August 7, 2015 10 min cardio Smith squats Bar x5 135 x4 225 x3 315 x3 405 x3 455 x2 500 x NL about half way up Low row Lat machine 4 x10 Ab machine 4x15 Thumb work 4x15 Massage chair 10min Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 18, 2015 Author Share Posted August 18, 2015 work work work, football football football for the kids, that's about all I've been doing lately.also, hot tub delivered that's been fun! Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 27, 2015 Author Share Posted August 27, 2015 Squats at home yesterday 2 x20 x135 12 hr night shift then after work 10 min cardio Smith squats Bar x5 135 x5 225 x3 315 x3 405 x3 500 x1 Leg press & curl 4 x20 standing cable flyes 4 x20 Ab machine 3x12 Thumb work 3x12 Massage chair 10min Quote Link to comment Share on other sites More sharing options...
rico300zx Posted September 16, 2015 Author Share Posted September 16, 2015 finally made it to the gym today Elliptical 10 min Smith squats Bar x8 135 x4 225 x4 315 x4 405 x4 x2 dumbbell curls 4 x8 Shrugs 225 x4 chest cable crossover 4 x8 Lat cable pulldown 3 x10 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted September 21, 2015 Author Share Posted September 21, 2015 Stair climber 30 flights Smith squats Bar x8 135 x3 225 x3 315 x3 405 x4 500 xNL 500 xNL didn't get the depth I wanted, but did rack it 500 xNL Superset dumbbell curls 4 x12 Seated leg curl 3 x 12 Seated leg extension 3 x12 Ab twist 3 x12 each side Quote Link to comment Share on other sites More sharing options...
rico300zx Posted September 26, 2015 Author Share Posted September 26, 2015 Sept 24 Smith squats Bar x 135 x5 225 x5 315 x10 225 x5 135 x5 Back and tricepts Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 9, 2015 Author Share Posted October 9, 2015 sorry all I have the report is that I've been working more than working out but what I think I'm going to do is another round of the 20 rep squats Yesterday 225 x20 at home. I have a question for everybody, if I'm at the gym using a smith machine and I calculate for the weight of the bar of a smith machine what do you think would be an equal weight if you were not in the smith machine since everybody says oh you couldn't lift that at a real rack. when I was squatting 500 at the smith machine I could usually do the same ass to the grass squat at home. but what have you guys heard or experienced? Quote Link to comment Share on other sites More sharing options...
Frank Pizzo Posted October 9, 2015 Share Posted October 9, 2015 In my experience, I do a bit more in a smith machine. Now I've only benched in a Smith machine never squatted but I remember being able to rep about 300 on a smith machine for something like 8 when I could only do about 5 reps with 275 on a standard bench. Squat could be different...or could be the same...not really too sure, but I thought since you were asking I'd chime in. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 10, 2015 Author Share Posted October 10, 2015 In my experience, I do a bit more in a smith machine. Now I've only benched in a Smith machine never squatted but I remember being able to rep about 300 on a smith machine for something like 8 when I could only do about 5 reps with 275 on a standard bench. Squat could be different...or could be the same...not really too sure, but I thought since you were asking I'd chime in. Frank were you figuring in the bar weight? Quote Link to comment Share on other sites More sharing options...
Frank Pizzo Posted October 10, 2015 Share Posted October 10, 2015 In my experience, I do a bit more in a smith machine. Now I've only benched in a Smith machine never squatted but I remember being able to rep about 300 on a smith machine for something like 8 when I could only do about 5 reps with 275 on a standard bench. Squat could be different...or could be the same...not really too sure, but I thought since you were asking I'd chime in. Frank were you figuring in the bar weight? Yes, The bar weight on the Smith machine I was using back in the day at college was 15 lbs and I checked my logs from around 2004 and I was doing 6 reps with 295 on the Smith while doing 5 reps with 275 on the flat bench, so my memory was close (if not slightly exaggerated lol) but not quite perferct. I don't know if all Smith machine bars weigh 15 lbs or if some are considerably heavier...are you just totaling the weights of the plates or adding in the bar as well? Either way 500 lbs is a seriously legit squat! Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 11, 2015 Author Share Posted October 11, 2015 One bar is 15 and the other is 20 depending on which gym I go to. When I'm doing max weight or close to it . I figure exactly, but when I do my regular workout I never figure the weight exactly its just too much math in a pain in the butt to type out odd numbers on my phone. I'm going to see what I can come up with using some math to figure out percentages with the weight ranges that you gave me. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 13, 2015 Author Share Posted October 13, 2015 Cardio 10 min Smith squats 315 x10 x3 Shoulder shrugs 4 x15 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 16, 2015 Author Share Posted October 16, 2015 Planet fitness Smith squats ATG Bar x10 135 x5 225 x5 315 x5 405 x5 405 x5 Two lat machines: Two sets 8 reps Two sets 8 reps Decline bench X12 X12 X10 X10 X8 X8 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 23, 2015 Author Share Posted October 23, 2015 had a good work out yesterday morning, did all the leg machines and some things for chest and biceps but didn't feel like typing it out. Sorry too much of a pain in the butt on my phone today Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 27, 2015 Author Share Posted October 27, 2015 (edited) Cable flys superset with cable curls and then grip squeezes Lat pull down super set with cambard bar cable curls Light bench press Row machine 4 sets 10 to 12 reps each, nothing heavy Massage chair ahhhhhhh, long night of work! Edited October 27, 2015 by rico300zx Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 28, 2015 Author Share Posted October 28, 2015 Last night before work, squats at home 245 x10 x4sets ATG olympic style Not used to the higher reps after the last set I had to lay down on the carpet, I was actually sweating! Rico 1 Quote Link to comment Share on other sites More sharing options...
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