5/26
seated dumbbell lateral raises 3 x 10 @ 10, 15, 15
standing single arm OHP w/dumbbell 3 x 10 @ 15, 20, 25
machine seated shrugs 3 x 10 @ about 140 (leverage made it feel like 225)
lateral raises (same time w/both arms) waist to over head 3 x 10 @ 10, 10,15
cable single laterals from knees across chest to overhead 3 x 10 @ about 15
machine rear delt laterals 3 x 10 @ 100
The listed weights belie how good this shoulder workout felt.
Happy birthday. 10x185 at 73 is very good.
Thanks. Still not quite up to your level though.
You’ve got 7 years on me now and I weigh in around 215 so that makes a difference.
What the heck? I missed your birthday. Happy birthday young man.
Thanks. First time I’ve read young in same sentence as birthday. I just got an email from a college friend who told me about a mutual friend dying, another having advanced dementia, and the writer was discussing his ortho problems. Jeez. I just told him I’m fine.
You’re fine because you take care of yourself, and remain busy. That can’t be replaced.
Crippler, I think you’re right. Only drawback is I’m losing friends.
6/1
rope pulls (like pulling a stationary barbell for inverse bench presses) 3 x 10
upper back flexing while hanging from pullup bar (trying to improve pullups)
deadlift 1 x 10 @135, 1 x 8 @ 225, 1 x 8 @ 275, 1 @ 295
barbell rows 3 x 10 @ 135, 225, 225
seated cable pulls 3 x 10 @ 100, 160, 180
single arm overhead cable pull 3 x 10 @ 40, 50, 60
Tried CT’s yesterday’s article covering bicep work; leaned back on preacher bench and did upper, mid, lower bicep curl supersets w/30lb small barbell; 90 reps total; arms have great pump.
6/2
CT’s Monday 6/12/25 pec routine
First round: a) incline dumbbell press 6 w/50s; b) dumbbell flyes 12 w/30s; c) overhead cable flyes 25 w/30 each side
Second round: same with a) 55s, b) 35s, c) 32s
Third round: same with a) 60s b) 35s, c) 35s
machine dips 2 x 15 @ 90, 140; 1 x 12 @ 160; 1 x 10 @ 180; 1 x 10 @ 210
overhead cable tricep extensions 3 x 10 @ 45, 50, 62
barbell reverse curls 3 x 10 @ 50, 90, 100
Pec medley (129 total reps) made dips @ 250 bodyweight impossible so did machine dips. Got more pump in more places than regular dipping. Maybe try this machine with more weight up to bodyweight for awhile. Arms and chest feel really good.
With yesterday’s and today’s workouts, just might get back to looking scary again. Ha. Just need some sandbag work.
6/3
dumbbell laterals 8 x 8 w/12.5 & 15
snatch grip high pull 3 x 10 @ 60, 90, 90
machine rear delt reverse flyes 3 x 1 @ 100
one arm cable pulls (low to high) 3 x 10 @ 20
machine OHP 3 x 10 @ 90, 140, 160; 1 x 6 @ 160, 2 x 10 @ 140, 90
That’s a lot of work.
6/4
(Leaned back on preacher bench incline side while standing,) 3 sets w/40 lb barbell, super set upper/middle/lower curls, 10 reps each. Minimal rest between each 30 rep set.
Machine dips 4 x 15 with 250.
Remarkable arm pump.
6/7
deadlifts 1 x 10 @ 135, 1 x 8 @ 225, 2 x 5 @ 275, 295
dumbbell rows 3 x 10 @ 65, 85, 100
seated cable rows 3 x 10 @ 100, 160, 220
cable one arm overhead pulls 2 x 10 @ 65, 75
No bicep work today.
6/8
3 rounds of the following supersets
dumbbell bench 8 reps each w/45s, 65s, 75s; dumbbell incline flyes 12 reps each w/ 30s, 35s, 40s; high cable flyes 25 reps each w/30s, 35s, 35s
machine dips 4 x 15 w/180, 230, 230, 230
Shirtsleeve pumped 1 hr later. minimal gym a/c at 5 am, 93% humidity these days, considering tanktop.
6/9
cable low crossed pulls 3 x 15 @ 10, 15, 15
machine OHP 3 x 10 @ 90, 140, 160, 1 x 6 @ 180
lateral raises high range 6 x 8 w/10s, 12s, 15s
single arm cable low to high pulls across body 3 x 15 @ 15
rear delt machine 3 x 15 @ 100
reverse grip curls 3 x 10 @ 70, 80, 100
6/10
dumbbell rows 2 x 10 w/50s, 65s (done both sides at same time); 1 x 10 @ 90 (one side at time)
seated cable rows 3 x 10 @ 130, 180, 230; 2 x 8 @ 230, 150
machine seated overhead rows or pulldowns 3 x 10 @ 90, 180, 230; 2 x 8 @ 230, 180
snatch grip high pulls on smith machine 5 x 10 w/free weight 50, 70, 90, 90, 70
standing cable high pulls to waist, 3 x 10 @ 50, 62, 62
3 rounds of supersetting biceps upper range, mid range, lower range, leaning back on preacher bench, 1 x 10 @ 40 for each
somewhat different from Monday’s back workout; still loving CT’s bicep superset
6/11
superset 3 rounds of 3 chest exercises, dumbbell incline bench 3 x 10 w/45s,55s,60s; dumbbell flyes 3 x 12 w/30s, 35s, 40s; cable crossovers 3 x 24 w/25s
machine dips 4 x 15 @ 140, 190, 210, 230
Feels great. 2 x times a week per body part is an adjustment. Think I have to do lighter weights for last 3 workouts of week.
6/12
garage
band warmup
dumbbell OHP 2 x 7 w 30s, 40s
dumbbell raises/rows leaning slightly forward w/30s 3 x 15
facepulls 3 x 20
leaning lateral raise w/band 3 x 15
dumbbell laterals 3 x 15 w/10s
pulls across chest w/band 3 x 20
rear delt band pulls 3 x 20
Week’s 6th workout. Surprising how such a light workout produces results; debating the frequency.
6/14
dumbbell rows in pairs, 3 x 10 w/ 45s, 60s, 70s (Surprisingly hard)
barbell rows 3 x 10 @ 135, 185, 235 (easier!)
cable rows 3 x 12 @ 120, 160, 220
machine rows 3 x 10 @ 100, 120, 170, about 3 @ 200
machine overhead rows/pulls 3 x 10 @ 90, 140, 140, 1 x 6 @ 180 (fried back, even had to use
straps.)
superset 3 bicep exercises 3 x 10 leaning back on preacher bench w/40 lb short dumbbell: upper range curl, midrange curl, lower range curl.
Should have used 50 for bicep work despite lasting pump w/40. Bought 5 new polo shirts.
Stretching out those shirts.