2busy
November 19, 2013, 6:27am
701
11/18/2013 - 531 C9W1
New routine. I went with the twice a week template option one from the calculator.
It seems to fit into my goals.
Basically it will be an upper lower split with squats/bench press on day 1 and deadlift/military press on day 2.
So here is the first one.
Squats
100 lbs x 5
Bench Press
80 lbs x 5
Neutral Grip Pull Ups
6, 7, 5, 6, 6 - 30
Back Raises
3 sets of 15
Dumbbell Bench Press
2x50 lbs x 10 reps x 3 sets
Supersetted with Rear Lat Raises
2x10 lbs x 20 reps x 3 sets
Stationary Bike - Level 7 @ 100+ rpms for 10 minutes
The next time through I will pair up squats with bench as a superset pair and the pullups with the back raises also.
2busy
November 20, 2013, 8:04am
702
Tuesday - 11/19/2013 - Hockey
Scrimmage - 1 hour
It was fun.
2busy
November 22, 2013, 6:35am
703
Some catching up to doā¦
Wed 11/19/2013 - Hockey
1 hour Hockey skating lessons
Thursday 11/20/2013 531 C9 W1 Dead Lift/Military Press
Deadlifts
105 lbs x 5
Supersetted with Military Press
50 lbs x 5
Dumbbell Rows
80 lbs x 10 x 3 sets
Supersetted with Dips
10 x 3 sets
Good Mornings
45 lbs x 10, 65 lbs x 10 x 2 sets
Supersetted with Cable Curls
80 lbs x 10, 90 lbs x 10 x 2 sets
Stationary Bike @ L7 10 Minutes, 100 rpms
[quote]2busy wrote:
[/quote]
2busy
November 23, 2013, 2:46pm
705
[quote]minimaltechno wrote:
[quote]2busy wrote:
[/quote]
Old folks???
Ouch.
2busy
November 27, 2013, 12:48am
706
Spent the weekend watching my collegeās hockey team sweep the #8 ranked team in the nation.
Refereed some kids games.
League game was against my old team. We ended up losing 3-2.
My old team accused me of skating with a vendetta against them.
2busy
November 27, 2013, 12:54am
707
Monday 11/25/2013 - 531 C9W2 Suqats and Bench Press
Squats
100 lbs x 5
Bench Press
80 lbs x 5
Neutral Grip Pull Ups
7, 8, 8, 8 = 31
Super-setted with Back Raises
4 sets x 15 reps
Dumbbell Bench Press
60 lbs x 10 x 3 sets
Super-setted with Rear Lateral Raises
2 x 10lbs x 20 reps x 3 sets
2busy
November 27, 2013, 7:02am
708
Tuesday Night Hockey
1 hour of goofing off on the ice.
[quote]2busy wrote:
[quote]minimaltechno wrote:
[quote]2busy wrote:
[/quote]
Old folks???
Ouch.
[/quote]
Sorry I was actually reflecting how I feel, Iām feeling slightly long in the tooth as they say. Do you guys have any snow yet? The Alberta crowd has seemed to thin out in the last week or so.
Thinned out? I think Iām bulking up as a matter of fact.
2busy
November 27, 2013, 2:47pm
711
We had an ice storm and an inch of snow last week.
It was 55 F the day before, 18 F the next day.
I guarantee I can warm the area up if I try to set up an ice rink in the back yard.
It will be in the 50ās for the next month if I tried that.
2busy
December 2, 2013, 4:40am
712
Ok, catching up hereā¦
Wednesday - 11/27/13 - Hockey
Fast skate, short bench. Lots of skating.
Thursday - 11/28/13 - Thanksgiving
Intermittent fasting, lol
Friday - 11/29/13 - 531 and Hockey
531 - DeadLifts and Military press
Deadlift
105 lbs x 5
Supersetted with Military Press
50 lbs x 5
Dumbbell Rows
80 lbs x 10 x 3 sets
Supersetted with Dips
11, 10, 11 reps for 31 total
Good Mornings
65 lbs x 10 x 3 sets
Supersetted with Cable Curls
90 lbs x 10 x 3 sets
Stationary Bike - Level 4 for 10 minutes at 90+ rpms
Legs felt dead
Then for the eveningā¦
Refereeing Hockey Games - 2 hours.
Saturday - 11/30/13 - Hockey
League Game - 1 hour. Ended in a 1-1 tie. Frustrating game
Sunday - 12/01/13 - Hockey
Refereed three games in a row - 3 hours.
Ouch.
Well it seems you kept yourself busy over the T-weekend. Did yāall and yer gang have a good one?
2busy
December 3, 2013, 6:48am
714
[quote]minimaltechno wrote:
A little busy, lol.
Yes, when I had my kids, it was good.
2busy
December 3, 2013, 7:07am
715
Monday - 12/02/2013 - 531 C9W3 - Squats and Bench
Squats
100 lbs x 5
Supersetted with Bench Press
80 lbs x 5
Neutral Grip Pullups
9, 8, 8, 6 for 31
Superstted with Back Raises
15 reps x 4 sets
Dumbbell Bench Press
2 x 65 lbs x 10 x 3 sets
Supersetted with Rear Lat Raises
10 lbs x 20 x 2 sets, 15 lbs x 20
Stationary Bike - Level 7 for 10 minutes @ 100+ rpms
intense workout. good job!
2busy
December 4, 2013, 7:06am
717
Tuesday - 12/03/2013 - Hockey
Scrimmage - 1 hour
Legs felt dead.
2busy
December 5, 2013, 6:41am
718
Wednesday - 12/04/2013 - Hockey
Skating lessons - 1 hour
Went to do a hockey stop towards the boards, caught a groove, flipped sideways and hit the boards driving my elbow pad into my ribs.
Ouch. Finished out the skate
Hockey Scrimmage - 1 hour. Did ok, still hurt to inhale some.
2busy
December 6, 2013, 10:55pm
719
Note to selfā¦
No coughing for the next 2 weeks.
Ouch.
[quote]2busy wrote:
Squats
100 lbs x 5
Supersetted with Bench Press
80 lbs x 5
Neutral Grip Pullups
9, 8, 8, 6 for 31
Superstted with Back Raises
15 reps x 4 sets
Dumbbell Bench Press
2 x 65 lbs x 10 x 3 sets
Supersetted with Rear Lat Raises
10 lbs x 20 x 2 sets, 15 lbs x 20
Stationary Bike - Level 7 for 10 minutes @ 100+ rpms
[/quote]
Besides increasing weight by 5-10lbs per week what else do you do to switch up your workouts?
I have been trying a different method. Never do more than one set of the same thing. If you do four sets of barbell curls in a row, your arms are adapting on every set.
Randomly pick a different exercise every time you have to do a set for biceps. You can find a number of different movements or machines so as not to repeat your yourself in the same way.
It goes without saying to mix up the repetitions going high on some heavy low reps on others. Keep the muscle dazed and confused.
Weāre quiet because weāre still recovering from shovel duty.