4/22
dumbbell shoulder press 3 x 10 w/55s
cable lateral raise 3 x 10 w/15s
dumbbell pullover 3 x 10 w/80
barbell curls 3 x 10 w/80
v bar tricep pressdown 3 x 10 @ 52
EZ bar skullcrusher 2 x 10 @ 80
dumbbell hammer curl 2 x 10 w/40s
overhead tricep extension cable 2 x 10 @ 37
skipped today’s workout for court and stuff
4/25
2 x 10 wide grip pullups in garage.
Getting lazy awaiting new program.
5/1 mew program, finally
3 x (6 -10) of following:
low incline dumbbell press w/30s, 45s, 60s
incline barbell press 135, 155, 185
neutral grip pullups 4 x 10
seated cable rows 190
cable fly 2/37s
cable rope pullover w/42
Cable rope pullovers are amazingly hard, not to mention the setup.
I’ll be watching your new program. Best of luck.
5/2
leg extensions 3 x 10 @ 160
belt squat 3 x 10 @ 680
leg curls 3 x 10 @ 190
seated calf raises 4 x 10 @ 260
Finished this full of energy but I’m sticking to the new workout for now. Finally could read the belt machine’s info plate and I learned the machine’s bar adds 50 lbs to the free weights’ total.
Nice surprise.
50 something guy squatting 315 refused to try the belt machine despite my encouragement that he could probably go 405+ with some belt work. I’ve only seen one guy use it since September.
The belt machine at my gym is used all the time. I just need to make the jump.
5/4
dumbbell shoulder press 3 x 10 w/30s. 40s. 60s
dip machine 3 x 10 w/230, 280, 280
neutral grip pullups 5 x 10
underhand grip lat pulldown 3 x 10 w/145,160, 160
dumbbell lateral raise 3 x 10 w/25s,30s, 30s
EZ bar curl 3 x 10 w/60, 80, 80
Interesting new workout, seems fairly easy. Need to increase weight. Presses ended with dropping a 60 dumbbell mid way into 4th set.
13th t injection yesterday. I presently feel great on t, beyond gym and bedroom. Workaholism returned, appetite’s normal and more selective (as per wife’s observation), not holding back on about anything. Went to a new court yesterday and truly felt, and performed, like a stud among all the other lawyers there.
The “drive”/determination this stuff produces presently seems greater than my nomal drive. I suspect now I had low t in my 20s. If I’d had this stuff in my 20s… I temper this with knowledge that the Germans gave t to their soldiers in WWII.
Very good to hear.
5/5
seated leg curls 3 x 10 w/190
deadlifts 3 x 8 w/315/365/365
barbell shrugs 3 x 10 w/335
hyperextensions 3 x 20
calf raises 3 x 20 w/100
315 deadlift felt light and 365 felt right. Wondering now if I can work up to a single rep 405. This week I’ve noticed a mood change, not as tired, I still have that “stud” feeling.
If you’re doing 365x8, 405 for a single should feel like nothing.
We’ll see. And I hope you’re right.
9/6
dumbbell lat raise 3 x 8 w/32s
reverse pec dec 3 x 10 @ 100
single arm pulldown, each arm 3 x 8 w70
cable curl 3 x 10 w/65
V bar tricep pressdown 3 x 10 @ 85
Incline dumbbell curl 3 x 10 w/27s
overhead tricep extensions 3 x 10 w/90
cable hammer curls 3 x 10 w/65
Doing 90 reps of pullups over 2 workouts this week wasn’t enough to prevent at least 4 hours of soreness from today’s single arm pulldowns.
5/8
bench 3 x 6 @ 185, 205, 215 1 x 2 @225
clse grip bench 3 x 6 # 135,155,135
wide grip pullups 4 x 8
chest supported machine rows 3 x 10 w/200
pec dec 3 x 10 w/175
V bar cable pullover 3 x 10 w/67
5/9
Leg extension 4 x 10 @ 160
belt squat 4 x 10 @ 540, 680, 680, 680
lying hamstring curl 5 x 19 @ 145
calf raise 4 x 20 w/205
Got to try hanging to get back to back squats.
5/11
machine shoulder press 3 x 6 @180
dip machine 3 x 10 w/230
wide grip pullups 3 x 10
close grip lat pulldown 3 x 10 w/160
cable lateral raise 3 x 10 w/17.5 each arm
alternating dumbbell curl 3 x 10 w/30s
5/12
seated leg curls 3 x 8 @ 190
dumbbell deadlift 3 x 10 w/80s
dumbbell shrug 3 x 10 w/80s
hyperextensions 3 x 20
seated calf raise 3 x 10 w/90,110,110
Easy workout
5/15
Lob incline dumbbell press 4 x 10 w/70s
pullups 4 x 12
seated cable row 3 x 10 @ 190
cable fly 4 x 10 w/42s
rpe pullover 4 x 10 w/65
Worked out Saturday but lost home connection to office computer so I didn’t post. New backup batteries needed for the server, after 8 years.
5/16
leg extension 4 x 10 @ 160
belt squat 4 x 10 @ 680
lying hamstring curls 5 x 10 @ 175
calf raise 5 x 10 @ 250
Noticed today that I really fill out a tank top. Interesting.
5/18
dumlbbell press 4 x 10 w/50s
dip machine 4 x 10 @ 230
neutral grip pullups 4 x 12
underhand lat grip pulldown 3 x 10 @ 160
dumbbell lateral raise 3 x 10 w/25s
EZ bar curl 4 x 10 @ 60
This felt good. Got 96 pullups this week over 2 workouts.
5/19
Leg curl 4 x 10 w/110
deadlifts 4 x 10 w/315
shrugs 3 x 10 w/180
hyperextension 3 x 10
seated calf raise 3 x 10 w/90
Workout suffered from not eating dinner last evening.