Still about as old as dirt. I’m presently getting good results from Ben Pollack’s 3 month routine called “Powerbuilding”. It’s four short weekly workouts which vary in intensity and volume. Previously folllowed his similar “unfuck your program” routines. He is an incredible powerlifter now bodybuilding with a doctorate in physical culture and sports studies from University of Texas.
Good young guy with a ton of knowledge.
Thank you for replying, I am new to the forums but not new to working out. I am at a cross road as to where to take my training too. For the most part I have been Full Body workouts three times a week. I have done the 4 day split as well. My work out hits one part per session with 3 a week with a different exercise. All in the 8-12 reps except for the three main lifts at 6 reps with 5 sets…two warm ups and 3 working sets.
2/17
pullups 4, 3,3
close grip bench 1 x 6 @135, 1 x 5 @ 175, 1 x 3 @ 195
machine pulldowns 3 x 10 @ 135, 150, 175
tricep pushdowns 3 x 10 @ 40, 40, 50
plate delt uppercuts 3 x 10 w/25, 35, 35
seated machine dips 3 x 15 @ 180, 230, 230
Guy asked my age at gym; he didn’t believe my answer. Would prefer being asked how much I bench.
Made me laugh.
We all know full well how inadequate my bench is.
Your bench is fine!
I agree. That’s a pretty good bench.
2/18
Honestly you two.
pullups 4, 3,3
deadlift 1 x 10 @ 135, 4 x 5 @ 225, 315, 315, 335
dumbbell rows 3 x 10 each side w/80, 85, 95
preacher curls 2 x 20 w/40, 50, 1 x 10 w/50
Best dead work in two years, even had some left in tank.
Bench shamefully lacking.
DL looking nice… 5x335…good stuff from Rajun Cajun!
you “surviving” your operation gave me strength, just not quite as much as you have.
Really good dls. DB rows with 95 ain’t too shabby, either.
2/21
bench 1 x 8 @ 135, 1 @ 185, 3 x 1 @ 230, 5 x 3 @ 205
seated press 3 x 4 @ 90, 110, 120
snatch grip high pulls 3 x 8 @ 90, 120, 130
dumbbell flyes 2 x 20 w/30s
I liked this workout.
2/22
barbell rows 5 x 6 @ 135, 225, 245, 245, 245
pullups 6,6,4
machine pulldowns 3 x 8 @ 135, 175, 175
seated cable rows 3 x 10@ 160, 180, 210
preacher curls 3 x 10 @ 50
some solid row work!
BB rows at those weights are extremely adequate indeed.
Thanks guys. I appreciate those comments from guys who are lifting more weight than I do.
2/23
pullups 4,3,3
hack squats 5 x 6 @ 150, 240, 290, 290, 290
leg press ( machine like a sandwich press) 3 x 10 @ 100, 230, 230
hamstring curls 3 x 12 @ 110
stiff leg deadlifts w/dumbbells 3 x 12 @ 60, 65, 80
2/24
pullups 5,4,4
close grip bench 5 x 5 @ 135, 155, 185, 185, 1 x 3 @ 205
incline tricep extensions 4 x 10 @ 40, 50, 50, 50
tricep cable extensions 3 x 15 @ 30, 35, 35
machine pulldowns 3 x 10 @ 135, 175, 195
reverse pec dec 3 x 15 @ 100
seated machine dips 3 x 15 @ 180
quality pullups today. Almost as good as the younger, leaner guys in gym who do these seemingly effortlessly.
True “Old Guy Strength.”
Ok, thanks for the “compliment”. I can’t fool anybody on here like I can in person.
2/25
pullups 5,4,3
deadlifts 5 x 3 @ 135, 225, 315, 315, 325 , 0 @ 345
hyperextensions 3 x 12
dumbbell rows 3 x 15 w/80s, 90s, 100s
incline dumbbell curls 3 x 12 w/20s
345 deadlift was a bust, but good workout. Yesterday’s 86 degrees dropped to 41 this morning.