Sweet Baby Rays. The Sauce Is Boss.

Discussion in 'Training Logs' started by bigdamray, Aug 24, 2006.

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  1. bigdamray

    bigdamray New Member

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    8-23-06

    AM
    25 minutes eliptical, 20 minutes recumberant bike

    PM
    Max Effort Bench Press
    warm-up
    shoulder stretching
    purple band facepullsx100
    purple band pushdownsx100

    Floor Press w/3 board
    95 x 10
    135 x 10
    185 x 5
    225 x 5
    add 3 board
    275 x 3
    315 x 3
    315 + 2 chain x 3 reps (40)
    315 + 4 chains x 3 reps (80)
    315 + 6 chains x 3 reps (120)
    315 + 8 chains x 3 reps (160)
    315 + 10 chains x 3 rep (200)
    315 + 12 chains x 3 rep (240)
    315 + 12 chains + 2 monster chains x 0

    The number in parenthesis is the pounds of chain weight. The chains are draped over the bar. I had to use a 3 board because I strained my tricep tendon doing JM's last week. The monster chains weigh 40 pounds a piece.

    Pushdowns
    50x25x5

    1-arm rows
    140x8
    140x6
    140x5

    Bent Over Row w/Football Bar
    135 x 8
    185 x 8
    225 x 8

    Hammer curls
    20x20x3
     
  2. MaineSucks

    MaineSucks OT Supporter

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    good god, ray

    whats your weight down to?
     
  3. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Damn ray, you are a fucking animal!


    Need MOAR CURLZ!!!111
     
  4. bigdamray

    bigdamray New Member

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    Right now I'm fluctuating between 232 and 235. Thanx for the compliments guys.
     
  5. Devil

    Devil I have become my terror. OT Supporter

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    ill be stalking your log often :bowdown:
     
  6. Martyr

    Martyr New Member

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    What are JMs? :confused:
     
  7. bigdamray

    bigdamray New Member

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    A jm press ia kind of like a skull crusher but to your chin instead of your head. I was doing 315 for reps and I felt something pop on my left elbow. The tricep tendon just rolled over the elbow so now it's strained a little bit and is really sore.
     
  8. Martyr

    Martyr New Member

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    Ah, I see.
    :eek4d:
     
  9. timberwolf

    timberwolf New Member

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    :werd:

    Just curious... how long does your entire workout take you about?
     
  10. bigdamray

    bigdamray New Member

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    About an hour and a half of actual workout.
     
  11. bigdamray

    bigdamray New Member

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    08-24-06

    AM
    30 minutes eliptical, 15 minutes recumberant bike

    PM
    Sled Pull
    1pl x 200 feet foward and backwards
    2pl x 200 feet forward and backwards
    3pl x 200 feet forward and backwards
    2pl x 200 feet forward and backwards
    1pl x 200 feet forward and backwards
    30 minutes treadmill
     
  12. bigdamray

    bigdamray New Member

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    8-25-06

    AM
    25 minutes eliptical, 20 minutes recumberant bike

    PM
    DE/SQDL
    warm-up
    shoulder stretching
    purple band facepullsx100
    purple band pushdownsx100
    reverse hypers 2plx10x3

    Speed Squats(2nd week of circa max cycle)
    365 + choked blue bands for 6 sets of 2
    415 + choked blue bands for 1 set of 2
    465 + choked blue bands for 1 set of 2

    Romanian Deadlifts
    135x6
    225x6
    275x6
    315x6

    Superset
    Pulldown abs 50 x 10 to each side and 10 in the middle for 3 sets
    Glute Ham Raise bodyweight x 12 x 3

    Reverse Hypers
    4pl x 15 x 3
     
  13. timberwolf

    timberwolf New Member

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    You competed in a bodybuilding show as well, didn't you?

    Was your training vastly different or just a matter of dieting?

    Isn't the speed squats around 50-55% of your 1 rm...:eek3:
    :bowdown:
     
  14. bigdamray

    bigdamray New Member

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    Yes, vastly different, yes.

    When I get some time I'll scan a picture from my last BB contest and post it. I went on stage at 190 pounds and had striated glutes!! I won the heavyweight division at the Southwest Texas in 2001. During that time I trained with Branch Warren and there was TREMENDOUS amounts of volume and was doing triple drop sets on almost every exercise. Leg day contained many sets of 100 reps and drop sets on squats starting with 500 pounds. During this time I squatted 315 for 40 reps. Back day was the hardest, it was not uncommon for us to hit 30 sets of back!! I didn't start training Westside until 2002.
     
  15. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Wow, so different from the way I work out. I dont even know what half that shit means, and the other half I only know of it:eek4:

    numbers look STONG though, nice work Ray :cool:
     
  16. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    ]
    :naughty::naughty::kdubbd::kdubbd:
     
  17. bigdamray

    bigdamray New Member

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    I have found this to be true also!!
     
  18. bigdamray

    bigdamray New Member

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    Thanx dude!!
     
  19. bigdamray

    bigdamray New Member

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    I thought you would like that, you pervert!!!
     
  20. bigdamray

    bigdamray New Member

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    08-27-06

    RE/BP
    warm-up
    rotator cuff complex
    purple band facepullsx100
    purple band pushdownsx100
    Glute Ham Raises bwx12x3

    Incline
    45x20
    135x15
    225x5
    275x5
    315x5x5 (took it a little easy today, tricep tendon is feeling much better)

    Rickshaw Shruggs
    6plx10x3

    Bent over Rickshaw Shruggs
    4plx10x3

    Suspended Chain Lockouts (3-5 inch ROM)
    315x3
    405x3
    495x3

    Kettle Bell front swings
    26'sx12
    33'sx10
    44'sx8

    Overhead Band Rope Extensions
    Green Band x30x3
     
  21. bigdamray

    bigdamray New Member

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    08-28-06

    AM
    25 minutes eliptical, 20 minutes recumberant bike

    PM
    ME/SQDL(deload)

    warm-up
    shoulder stretching
    purple band facepullsx100
    purple band pushdownsx100

    Speed Deadlift Sumo
    135x3
    225x3
    315x3
    405x1
    455x1x2
    535x1x2

    Glute Ham Raise
    bwx15x3

    Band Goodmornings
    purplex15
    greenx15
    bluex15

    Power Squat Machine
    315x15x3

    Allen Core Wheel Stability Holds
    bwx30 seconds
    45x30 seconds
    70x30 seconds

    Sit-ups on glute ham raise
    bwx12
    minibandx10x2

    Chuck Lats
    50x15
    70x15x2
     
    Last edited: Aug 29, 2006
  22. bigdamray

    bigdamray New Member

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    Extra

    AM
    25 minutes eliptical, 20 minutes recumberant bike

    PM
    Sled Pull
    1plx200 feet forwards and backwards x6 trips

    30 minutes treadmill
     
  23. cavefish

    cavefish You ain't a crook son, you just a shook one

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    boo cardio, hooray beer!
     
  24. bigdamray

    bigdamray New Member

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    Every Saturday(except last Saturday because I was at a meet) me and about 6 other guys meet up at the gym and we do sled pulling, prowler pushing, farmers tank walks, 2 inch dumbell holds, rickshaw shruggs, plyometrics, allen core wheel and we sit on a box and pull the sled across the gym using a huge rope. I'll post after this Saturdays workout. It's a fucking blast, I love it!! The boring cardio I do here at home in the morning before work(5:00 am), no place around my house to do anything else. I've heard stories about carrying that sandbag, I know it would kick my ass!!! Thanx for the tip, I've got a 600 pound tire but I'm too much of a pussy to flip it, too scared of injury, mabey I can just drag it around a bit!!
     
  25. bigdamray

    bigdamray New Member

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    08-30-06

    AM
    30 minutes eliptical, 15 minutes recumberant bike

    PM
    ME/BP

    warm-up
    shoulder stretching
    purple band facepullsx100
    purple band pushdownsx100
    GHR-bwx12x3

    4 Board Press w/Inzer DD
    45x50
    135x20
    185x10
    225x5
    275x5
    315x5
    365x3
    405x1
    added 4 board and shirt
    455x3
    495x3
    545x3
    585x3
    635x0x2 Had a terrible hand off guy. My arms are so short that I have to have a good handoff. I couldn't get into position and it was all fucked!!!

    Close grip 2 board press
    225x10
    275x10
    315x10
    365x5

    CSR
    3plx10x3
     
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