8/10 second half full body workout
warmup with kettlebell 3 x 20 w/25, 50, 50
squats 3 x 8 @ 135, 185, 225
hack squats 3 x 10 (deep) 135, 225, 225
sghp 2 x 10 @ 135, 1 x 5 @ 155, 1x 6 @ 135
dumbbell bench, palms facing inward 3 x 8 @ 50, 55, 60
machine bench press, 3 x 8 @ 160, 200, 200
preacher bench with some fairly heavy weight (still can’t determine on this machine)
3 x 8
No soreness from yesterday, some strength returning today.
Great to have you back. I buddy of mine is a NCAA umpire and was down there last week. He was showing me some crazy rains on video. The field he was working at got flooded and the artificial turf was destroyed. The pitchers mounds looked like small islands. I was down there once, and I always remember how hard it rains.
Yes. It does rain hard, and often. And when it doesn’t, the humidity is unbelievable.
Good to read of your 500 lb deadlift today. Should be a good meet for you next week.
8/11 first half full body (Trying for 2 full body workouts this week. Went to gym kinda sore all over, which ended after a few exercises)
kettlebell warmup 3 x 10 w/25, 50, 50
leg presses 3 x 10 @ 225, 315, 315
lying leg curls 3 x 10 @ 110, 125, 125
landmines 3 x 10 w/bar weight
machine presses 3 x 8 @ 90, 115, 115 (5 weeks off took its toll)
close grip benches 135, 3 sets, 7 reps, 4 reps, 6 reps (this was really unbelievable. Need lot of these in future despite good sized arms.)
overhead cable extensions 3 x 10 @ 100,110, 130
Steamed awhile after workout which should help even though I can stand outside 5 minutes for same same effect. I’m having to shower after walking dog in late pm & windows are dripping with humidity when I get up in mornings. Wife is still in northern Wisconsin and complaining about the upper 40s temps there…
8/14 back to first half of 2 day full body workout. Missed Saturday workout
leg press 4 x 10 @ 135, 225, 315, 315
lying leg curls 3 x 8 @ 110, 125, 125
machine rows, 3 x 8 up to 140 each arm
seated cable rows 3 x 8 up to 180
tricep preacher bench 3 x 8 @ 110
close grip bench 3 x 8 @ 95, 115, 135
machine pullovers 3 x 8 @ 200
Realized afterwards that I had forgotten kettlebell warmup.
8/15 second half
kettlebell warmup 3 x 20 w/25, 50, 50 (getting a bit too easy, time to use a pair)
squats 3 x 10 @ 135, 225, 275 (did that middle eastern “toilet defecating” squat position to warm up here, seemed to work well.)
hack squats 3 x 10 (deep, but not to ankles yet) at 135, 225, 225
dumbbell benches w/palms facing 3 x 10 @ 45, 60, 70
machine bench 3 x 10 @ 190, 210, 200
SGHP 1 x 10 @ 95, 1 x 8 @ 135, 1 x 6 @ 155
preacher bench 3 x 8 @ about 100 I think.
My oversleeping reduced workout time, but not too bad a workout. I realized on vacation that I’m older than I feel and I’ve got to keep fighting. Friends I only see while on vacation that I’ve known for 50+ years remain in great shape and they’re still snow skiing, mountain climbing, cycling, tracking hunting. One 71 year old guy, the eternal lady killer type, apparently had a small stroke before I came home.
I just had this conversation with my friend at the gym. He’s 70+ and is in great shape. He trains hard, and looks great.
Crippler, I appreciate reading that. Now if I could just find a strong enough workout partner somewhat close to my age …
Looking good Biker. I’ve trained early a few times and I hate it. Don’t know how you and Paul (old goat) do it.
You, ahem, lift about triple what I lift. And so does your son. Keep up the good work, and rearing him.
And I probably weigh a hundred pounds more than you. It’s all relative. But thanks Biker.
8/17 first half full body
kettlebell warm up 1 x 20 w/25, 2 x 10 w/pair of 35s
leg press 1 x 25 @ 135, 1 x 20 @ 225, 2 x 15 @ 315
lying leg curl 3 x 8 @ 110, 125, 140
back machine pullovers 3 x 8 @ 90, 160, 180
seated cable pulls, each arm 3 x 8 @ 100, 120, 120
preacher bench curls 3 x 8 @ about 100 (still haven’t examined this machine’s weight system, anyway it felt like about l00)
rope curls 3 x 8 @ 100, 120, 120
Are handstand push-ups marking a return?
Yes they are. I have to catch up with your 2 sets of 5 - 6 reps.
8/18 second half
hack squats 3 x 10 @ 135, 135, 225 (deeper, but not down to ankles)
squats 2 x 8 @ 135, 225, 1 x 10 @ 275
barbell press 2 x 8 @ 95, 115, 1 x 2 @ 135, 1 x 6 @ 125
machine incline press 3 x 8 @ 90, 140, 160
barbell bench 3 x 8 @ 135, 155, 175 (even for first time in 2 months this weight was not good)
machine benches 3 x 8 @ 190, 210, 210
machine pullovers 3 x 8 @ 190
preacher tricep machine 3 x 8 @ 110
overhead cable extensions 3 x 8 @ 100, 110, 120
Lot of work needed here if I’m going to do handstand pushups.
8/22 second half
squats 2 x 8 @ 135, 225, 1 x 10 @ 295
front squats 1 x 6 @ 135, 2 x 6 @ 115
OHP 2 x 8 @ 95, 115, 1 x 10 @ 135
machine angled press 3 x 8 @ 90, 110, 130
dumbbell bench 3 x 8 @ 60, 70, 75 (should do these before OHP)
machine flyes 3 x 8 @ 150, 175, 205
cable curls 3 x 8 @ 80, 90, 100
preacher bench 3 x 8 @ about 110
I do like this push/pull system.
You certainly are getting a full body workout from this approach.
Crippler, these push/pull workouts produce good pumps but they aren’t much for serious powerlifting training. I hope to get squat and deadlift numbers back up.
8/24 first half
leg press 1 x 25 @ 225, 1 x 20 @ 315, 1 x 15 @ 405, 1 x 10 @ 495
lying leg curls 2 x 8 @ 125, 140, 1 x 4 @ 155, 1 x 8 @ 110
machine pullovers 3 x 8 @ 190, 205, 225 (great machine when adjusted to my size)
single arm low pulley rows 3 x 8 @ 100, 120, 140
experimented with tricep pushdown machine 3 x 10 @ some weight around 120 ( multi adjustment weight selections, so without glasses I rely on feel.)
close grip bench 3 x 8 @ 95, 115, 135
Ok workout.
8/25 second half
squats 2 x 8 @ 135, 225, 1 x 10 @ 295
dumbbell bench 3 x 8 @ 55, 70, 80
dips 3 x 10
SGHP 3 x 8 @ 135, 145, 145
machine press 2 x 8 @ 90, 110, 1 x 10 @ 150
rope cable curls 3 x 8 @ 100, 120, 130
Enough of a Friday workout.
8/28 first half
leg press 1 x 25 @ 225, 1 x 20 @ 315, 1 x 15 @ 405, 1 x 10 @ 495
lying leg curls 4 x 8 @ 110, 125, 140, 155
deadlifts 5 x 5 @ 135, 135, 225, 295, 295
machine pull overs 2 x 8 @ 190, 210, 1 x 6 @ 225
machine tricep pushdowns 3 x 8 @ some fairly heavy weight
Deads were very taxing today, and made me about worthless for other back work. Still thinking about pullups. Pretty good workout.