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Old 12-26-2011, 03:29 PM   #91
Ricardo Costa
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Bench
Wed 12-21-11

Mobility warm up

Speed Bench
Bar x 15
135 x 8 - 3 sets
205 x 3 - 3 sets close
225 x 3 - 3 sets med
245 x 3 - 3 sets wide

Inc Bench - slingshot
335 x 5 - 4 sets

Tri push down
5 sets of 8

Rear Delts
3 sets of 8

DB Shrugs
3 sets of 15

Overhead Tri ext ez curl bar
3 sets of 13

had a great work out

~Costa~
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Old 12-30-2011, 12:15 PM   #92
Ricardo Costa
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ME Bench
Mon 12-26-11

Mobility Warm up

Bench
Bar x 20
135 x 8
225 x 6
315 x 3
365 x 4 padded 1 brd
405 x 2 padded 1 brd

Shirt Work
495 x 1 - 2 brd
565 x 1 - 2 brd
605 x 1 - 2 brd
585 x 1 - 1 brd

Tri pushdown
5 sets of 10

Insanity (at home later after dinner)

585 was easy (7lbs more than 242 meet PR), but was feeling a stomach bug coming and tried the Insanity workout to get rid of it. All it did was make me sweat!!!

~Costa~
Bench BIG!
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Old 12-30-2011, 11:09 PM   #93
Ricardo Costa
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Extra Work
Tuesday - 12-27-11

Insanity work out
60dayworkout.us

Was able to get a copy of the insanity workouts with Shaun T, just for some GPP extra workouts. There definitely insane if you do this whole program, the guy i got them from lost 35 lbs in 5 weeks and stopped the program because he reached his goal and because the next 30 days were going to be too insane.

~Costa~
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Old 12-30-2011, 11:21 PM   #94
Ricardo Costa
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Speed Bench
Thursday - 12-29-11

Mobility warm up

Speed Bench - monster minis
Bar x 20
135 x 8 - 3 sets
155 x 3 - 3 sets close
155 x 3 - 3 sets med
155 x 3 - 3 sets wide

Floor Press - Slingshot
225 x 10
315 x 6
365 x 3 - 3 sets

Overhead tri ext - ez curl
3 sets of 13
** Super set w/
Rear delts
3 sets of 8

CS Row
3 sets of 13
**Super set w/
DB Clean
3 sets of 13

Did the speed work a day early because of weekend of obligations, felt good my set up keeps getting better on my speed work now i need to transition that to my work in the shirt! Really feeling the creatine kicking in, looking swole and feeling good!

4 weeks left till the LA Fit Expo where i will be going against some of the best benchers in the country at 242!!! it's going to be fun, i know my PR will go down easily but that don't mean much come Jan 29th (or maybe that will be all i have to hang on to! haha) Either way it will be a fun meet to compete at, it is always a good atmosphere in the LA Convention Center!

~Costa~
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Old 01-02-2012, 10:35 PM   #95
Ricardo Costa
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ME Bench
Monday 1-2-12

Mobility Warm Up

Bench
Bar x 15
135 x 8
185 x 6
225 x 4
275 x 2
315 x 1
365 x 1 - padded 1 brd
405 x 1 - padded 1 brd

Shirt work
495 x 3 - 3 brd
565 x 1 - 1 brd
590 x 1 - 1 brd
615 x 0 - miss due to technique
615 x 1 - 1 brd

655 x 1 - 3 brd

DB lying ext (roll back)
5 sets of 10
1 set of 15

Push ups
2 sets to failure

Felt good tonight, was a 37lb pr over my last meet lift and i even forgot my ipod and had to listen to 80's Metal, so you know i had more in me!!! haha Now it begins i have 3 more ME Monday workouts left before the fit expo so now we start dialing it in, perfecting the technique, and maning up with heavy weight!

~Costa~
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Old 01-05-2012, 10:50 PM   #96
Ricardo Costa
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Back Work
Wed 1-4-12

Rack Pulls
135 x 10
225 x 6
315 x 6
405 x 3
455 x 3
405 x 7
315 x 10

H.S. High Row
4 sets of 8
** Super Set w/
EZ Curl
4 sets of 8

Back Ext 45 degree
3 sets of 10
** Super Set w/
Leg Lifts
3 sets of 10

Great work tonight, something about rack pulls make you feel full of barbaric strength!

~Costa~
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Old 01-08-2012, 08:10 PM   #97
Ricardo Costa
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Speed Bench
Friday 1-6-12

Mobility Warm up

Speed Bench w/ Monster Minis
bar x 10 - 3 sets
145 x 3 close 3 sets
165 x 3 med 3 sets
185 x 3 wide 3 sets

Rack lock outs w/Monster Minis
315 x 6
405 x 3
405 x 3
315 x10

Rollback Tri Ext (L. Simmons style with 15 seconds between sets)
5 sets of 10

Pec Deck
3 sets

Side Raise
4 sets

Dips
2 sets to failure

Great work starting to feel it!

~Costa~
If I can't do it, it can't be done!
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Old 01-15-2012, 11:09 PM   #98
Ricardo Costa
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Week of Jan 9th

Monday
ME Bench
Simple warm up and then a bunch of sets in the shirt to start working on an opener

Wednesday
Back Work
T bar rows
high rows
Shrugs
Heavy DB Curls
ABS

Tweeked my wrist on Monday night, but it didn't start hurting until tonight.

Friday
Macebell
pushups

The macebell and kettlebell help to traction my wrist and elbows so i like to throw them in for recovery work and i can't push it to much sine i am a couple weeks out from my meet and the wrist not a hundred percent.

Saturday
Kettlebell
abs

Sunday
Bike
sauna

my weight is not where i want it so i need to kick up the cardio and adjust my nutrition for the next 2 weeks!

~Costa~
Put the fork down, Fatty
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