As always really good rowing strength… how is the flooding?
None today, or least, none yet. It’s confined to the streets. Seems to show up about 3 pm regularly.
1 Like
The quake we just got here caused some serious flooding north of us. Several small towns with water in the streets and some of the houses.
Glad you don’t have any personal damage to report. Was wondering about you after reading about the quake yesterday. Stay safe.
1 Like
7/29
lying hamstring curls 4 x 6 @130
Barbell deadlift 3 x6 @ 325
dumbbell deadlift 3 x 6 w/95s
leg press 4 x 6 @ 360
seated calf raise 4 x 15 @ 200
Good workout. LOTS of sweat.
6 Likes
Dumbbell deadlifts… huh, might have to give those a spin
I’m not much of a fan of them. Maybe with heavier weights, but dumbbells only go to l00 in my gym.
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Bench 5 x 6 @ 185
close grip bench 4 x 6 @ 165
cable fly 4 x 6 @ 60
wife pulldown 4 x 6 @ 170
underhand pulldown same
cable curl rest/pause 4 x 6 @ 65
cable lateral raises rest/pause 4 x 6 @ 10
Chest pumped.
4 Likes
8/2
SSB squat 4 x 6 @ 280
standing calf raise 4 x6 @ 300
leg extensions 5 x 6 @ 170
hack squats 4 x 6 @ 330
seated leg curl rest/pause 4 x 6 @160
dumbbell shrugs 4 x w/100s
3 Likes
Looks like a really good leg workout!
Love it!
8/3
barbell rows 5 x 6 @ 225
pendlay rows 4 x 6 @ 245
incline dumbbell press 4 x 6 w/60s
cable fly rest/pause 4 x 6 w/30s
dumbbell pullover 4 x 6 w/70
cable pullover 4 x 6 w/72
rear delt cable lateral 4 x 6 @ 5
6 Likes
8/5
lying hamstring curls 5 x 6 @ 130
deadlifts 4 x 6 @ 315
dumbbell deadlifts 4 x 6 w/100s
leg press 4 x 6 @ 450
seated calf raise 4 x 6 @ 170
The dumbbell deads produced a slight pump in front delts. Deadlifts don’t produce pumps for me, just leg and back pain which the lying hamstring curls done before deadlifts seem to completely prevent.
4 Likes
8/15
Last week was deload and my poundages were about what someone in 8th grade would lift.
today
Bench 2 x 8 @ 175
Bench 2 x 12 @ 155
cable fly 2 x 12 @ 80
wide pulldown 2 x 12 @ 140
wide pulldown 2 x 15 @ 120
seated cable row 2 x 15 @ 150
tricep pushdown 2 x 15 @ 80
cable curl 2 x 15 @ 80
cable lateral raises 2 x 15 w/10
That volume earns me the moniker “old goat 2”. I worked all day Sunday knocking on doors for my law partner’s campaign and I skipped lunch yesterday and got up at 3 am to get ready for court this a.m. Went to gym afterwards.
3 Likes
@biker…is this the program from your new trainer?
| biker
August 15 |
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8/15
Last week was deload and my poundages were about what someone in 8th grade would lift.
today
Bench 2 x 8 @ 175
Bench 2 x 12 @ 155
cable fly 2 x 12 @ 80
wide pulldown 2 x 12 @ 140
wide pulldown 2 x 15 @ 120
seated cable row 2 x 15 @ 150
tricep pushdown 2 x 15 @ 80
cable curl 2 x 15 @ 80
cable lateral raises 2 x 15 w/10
That volume earns me the moniker “old goat 2”. I worked all day Sunday knocking on doors for my law partner’s campaign and I skipped lunch yesterday and got up at 3 am to get ready for court this a.m. Went to gym afterwards.
1 Like
Yes, New 5 week one.
8/16
SSB squat 2 x 8 @ 280, 2 x 12 @ 240
leg extension 2 x 12 @ 160
seated leg curl 2 x 12 @ 160, 2 x 15 @ 130
dumbbell shrugs 2 x 15 w/90s
5 Likes
I have been watching your posts and like your program. It tends to be short time wise.
8/17
Wide Grip pullups 2 x 3
Neutral grip pullups 3 x 5
Incline DB press 2 x 10 w/65s
repeat 2 x 15 w/47.5s
cable fly 2 x 15 @ 60
DB pulliver 2 x 15 w/70
repeat 2 x 20 w/50
rear delt cable laterals 2 x 15 @ 5
First time in 4 months doing pullups and first time ever doing wide grip pullups. This was quite a workout.
4 Likes
8/19
lying hamstring curl 2 x 10 @ 120
Barbell deadlifts 2 x 10 @ 225
same 2 x 15 @ 135
leg press 2 x 15 @ 360
Worn out from court yesterday. There’s always next week.
4 Likes