Aging Chimp: Be Hard to Kill

Training Logs
101

6/11 (forgot to log)

Did an old school (for me) session with a re-statement to emphasize calves. I did the measurements. I should be ashamed. So…

Weighted calve raises: 2 sets of 15

Wide grip ez bar curls: 3 sets, lower reps with 2 reps of barely cheat reps on 2nd, 3rd sets.

Head braced reverse grip rows with ez bar: 3 sets of 10, same weight.
*THIS movement is what built me lats big enough by age 15 that random people in school would ask me to do the “wing thing with your back”, meaning lat spread.

I had that move down since I was still more 60/40 (bodybuilding/powerlifting).

Just a great back movement. For me.

Alternating dumbell upright rows: 3 sets of 10ish. Last set probably 0 RIR followed immediately by 1 set of delt sweeps with 25 lb plate.

Done and done.

Enjoying the going from dinner to dinner on food timing plus the big protein shake before dinner.

I did this shit back in 2003 during my hardest didactic semester of my Nutrition program. It was the fucking Warrior diet, baby!! Not this "Intermittent Fasting " or “OMAD” bullshit! I did it soley as an experiment on my body. I was a "warrior ":rofl:

Plus, it drove my professors in our very small, tightly knit program absolutely nuts.

I’m in a hypothetical “fat loss phase” so why not go all Warrior again.

I’m laughing as I type this.

It’s just what I want it to be right now. Hit protein goal? Pass go. And food can just fuck right off the other times. Done.

4 Likes
102

6/14

Busy day. Finalizing landscaping project. Found a local nursery with native plants. Returned home to dig the layout. Plant then off to find substrate to place around our plants.

Wife and I shoveled close to 800 lbs of rock into my truck. Returned home. Drank preworkout and we hit the weights. Wife cooked dinner while I finished the project.

Training:

Calf raises. Aiming for 2 sets of 20 before changing weight. Must stay strict. No bouncy bouncy.

Spider curls: 2x10
Incline curls: two lower rep sets.

Wide-grip pullups: 4xAMRAP with bodyweight

Just getting ready to say “fuck it” when I recognized some movement patterns I haven’t done since 2 sessions ago. So…

Chaos incline presses: not much weight. 2x5 at 45-degree the 2x5 at 70-degree

*These are money. Damn clavicular pecs where twitching after.

Bulgarians: ran the rack with sets of 3 from 30 to 60 (10-lb jumps).
*Kept the reps tight, deep stretch, smooth acceleration as I rise.

Good stuff. And I’m not tired. Yet. Ate "normal " today.

4 Likes
103

6/16

Calf raises
Close-grip EZ curl
Low incline DB row
Cable Upright

*All of the above accomplished with Jordan Peters’ ramp up to heavy top set with one lighter secondary set. Just felt right on every rep/set. That’s a win no matter the weight.

Medium grip bench: triples to a top explosive set, back down for another…decided that was enough. Not supposed to push this stuff.

Slight decline pullover: just did 30 to 40 to 50 lbs. Rest was changing weight. I don’t factor this in to overall training. Just felt goooood.

PJR tricep: JP rep/set format again.

Done. Plus a walk.

3 Likes
104

6/18

Keep it simple.

Calf raise: hit my 20 repsx2 sets with constant weight. Time to increase.

Kneeling cable lateral: went a little heavier on top end set. It works with just this variation because I can milk that eccentric. Lu raises as a finisher.

Wide grip pullup: just bodyweight x3 sets. Knowing a family history of scoliosis and my left sided issues, this movement seems to be important as a “shoring up weak points” type. For me.

Drag curls: just a barbell for pump and stretch. Low effort, minimal eccentric. Biceps actually need a little break!

Forgetting I did PJR last time (what the hell is a log for if you don’t consult it EVERY time?!)…I did JM press (aiming for the chin so more of a hybrid): 2 sets of " really didn’t need to do this today". Dumbass.

Walk with the spouse which totaled me around 3 miles today.

3 Likes
105

6/20

I’m logging this because it will have a significant impact on Saturday training.

Wife and I shoveled another 800 lbs of loose rock into the pickup bed this morning.

I then dug up, hauled, and dumped approximately 2 tons of dirt.

That’s one of them "dad strength ", "strength-endurance " days. I essentially worked at a steady pace for 5 hours.

Nice.

2 Likes
106

6/21

Shoveled and spread 3/4 of the rock from yesterday. Grow strip is done!

Transitioned to another section in the rear so dug, transported, dumped another 1 ton or more of dirt.

Need some smaller gravel substrate for drainage. The soil around our 109 year old house is clay dense and just traps moisture. Its horrible. But that’s tomorrow.

No training today. Wife is next door for an annual get-together and I don’t think I need it. Today.

2 Likes
107

6/22

Kept the strength-endurance home improvement going:

-loaded/unloaded twenty-four 60 lb bags of gravel. Each was carried 17 yards where it was dumped.

-Unloaded the rest (little over 200 lbs) of the larger rock to place over the pea gravel.

-Decided to start on the opposing side of the cellar entrance which is likely more important because it’s under a spigot.

Dug up, hauled (all terrain yard hand wagon) the same 17 yards to dump it. Probably moved 1/2-3/4 ton.

Kept up a steady pace. The only break was running back to Lowe’s after realizing I needed way more gravel.

This felt loggable again.

2 Likes
108

6/23

3 day weekend goes fast especially lugging tons of earth back and forth.

Calf raises: up on weight. Attempted 3 sets of 15. Got 10 on the 3rd. Stay.

Incline dumbbell curl: 2 standard sets

Cable upright row: hit a PR!

Prone upper back dumbbell row: 3 sets

Alternate: medium grip bench with hamstring curls.

No rush between movements other than flopping down for the hammy curls immediately after bench.

3x3 on the bench (explosive concentric with tight eccentric, long pause at the chest).

Hamstrings where just pumping out quality reps.

Going to try this type of disparate pairing for my non-essential (right now) work.

45 minute walk after.

I’m suffering zero consequences from 3 days of steady manual labor. No soreness, fatigue, etc. Training session was spot on too, but I did (rightly so) skip Saturday.

This chimp is still chugging along.

3 Likes
109

6/25

Ok. Cumulative fatigue caught up. Just did some basics. All but Bulgarians were one set each. Leisurely walk to wrap up.

Logging my thoughts here along with my training vs just hand scrawled cryptic log books has helped recognize patterns.

Wednesday’s…are definitely a 50/50 day on feeling froggy vs just getting some work done and saving it for next time.

2 Likes
110

6/28

Day started off with solo 3 mile round trip walk to our local coffee shop/bakery. Got home and geared up for (solo again) run to get another 1/2 ton of crushed rock.

Shoveled that all into my 3/4 pickup truck’s bed.

Wife brought home double meat (beef/Bleu cheese sandwiches on sourdough from another local whole food bakery. Damn!

Unloaded all that wagon by wagon (our all terrain hand wagon) to place it. This was a pain in the ass. But another much needed home improvement accomplished.

Wife and are on chilling on the front deck contemplating on training. Or not. I stated out loud “sometimes the best time to train is when you don’t want to”. I also mentioned a new exercise variation I was eager to try. She was immediately in "ok. Let’s get it done " mode.

Training:

Calf raises
Cable upright rows
Cable drag curls
Low INCLINE dumbbell pullovers
Low incline crush dumbbell press
Low incline triceps extension

I started off thinking maybe do 1-2 key movements (for me) but saw the wife hammering out farmer walks and Bulgarians like a boss.

I just went by:

  1. Whatever my wife wasn’t using, I would use to try to get in some low stress, quality work.

And everything felt strong, joints felt great. Awesome pump.

Those low incline pullovers…if you can elevate your feet so you can keep more locked down vs lordodic…the pump across so many upper body muscles plus the mobilization on the T spine. Fuck. Yes.

And the incline dumbell press variation: Charles Glass YouTube. Looked like a good “low joint stress day” movement.

Mash 2 dumbbell together. Tilt them like you’re try to pour them onto your upper chest (yeah. I know how that spells out sounding). Press up and back simultaneously. Keep doing this. Anither great pump across the upper body.

I just couldn’t contemplate heavy barbell ot even dumbell work today.

It all felt phenomenal and I think if I keep working on those pullovers…one day, I’ll be able to mimic that motion grabbing some asshat behind me in a theater and flinging them ahead of me.

One should have goals.

Oh. Hit target weight: 175 lbs. Lower abdomen is FLAT. Operation Fuck Visceral Fat has been successful but not won entirely.

4 Likes
111

6/30

Calf raise: more traditional set/rep scheme now that I’m getting a better connection.

Behind the neck snatch grip chaos press: oingy boingy!

Wide grip pullup: 5 sets

EZ curls (close grip): x2 heavier sets

Bulgarians: run the rack. Triples only.

High incline chaos press: 3 sets, same weight.

1 Like
112

7/2

Felt froggy today so BFR’d myself. Conservatively. Blood Flow Restriction that is.

But seriously, I had the mental potential to overdo it today, so incorporating some techniques and different exercises to get the muscle stimuli while keeping load down = good on occasion.

BFR calf raises: this was “fun”.

Prone incline upright row: chest off the end of the bench. Lead with the elbows=money.
*Finisher of pinky up bottom range partial lateral raises. Best lateral and posterior delt pump I’ve had in forever.

BFR incline curl: decent. Next time I use BFR, probably different movement.

Prone low incline row: PR on top end set for reps.

Gironda press (guillotine): why did I ever abandon you? Love this movement.

Hammy curl: until hamstrings are ready to pop then…

Deficit stiff leg for 1 set.

Beautiful.

2 Likes
113

7/5

An “off” day. Mostly just feeling expected fatigue grom the week. Spent the 4th doing lots of yard/house work.

Today was basics…

Calf raises: mind-muscle connection really becoming a real thing. This has always been the precursor for growth for me.

Standing cable lateral

EZ bar (the most supinated grip angle)=nice

Slight incline pullover: I just needed the stretch but did a good amount of work up sets.

I was just spent. Operation Visceral Fat made a break through but I was riding the low calorie + increased cardio a bit.

So, stabilize. Make sure strength is back next time. Dive back in.

1 Like
114

7/7: Pull

Going back to Push/Pull. The period of semi-full bodyish training served its purpose. I have a solid mind-muscle connection with biceps and calves from the more frequent training which was THE goal

Calf raise: just kept the weight on and did myo reps.

Cable curl: 2 very standard sets.

Neutral grip seated row: same as above

Hammy curl: just pumped out reps, lengthened partials.

Deficit Stiff leg: 2 sets, same weight. Paused just above the floor on each rep

Optional Stuff (killing time while the wife finishes up). I’ll keep this concept for froggy days, which it was:

Incline dumbbell curl: x2 sets
Single leg bodyweight calf raise: x2 sets
Standing barbell wrist curl: x1 set

3 Likes
115

7/9: Push

Calf raise: more myo reps. Holding any weight increase. Need my tendons to adapt.

Horizontal push emphasis:
Low incline press: low rep clusters.
*Didn’t feel the need for higher rep back off today.

Shoulder supplement: incline (fairly high) dumbbell laterals.
*Have never tried these. Excellent exercise if using myo reps, partials, etc.

Weighted dips: same as incline (clusters). *I count this as both chest acessory and triceps work. I do lean forward and elevate my hips. Very chest focused.

Doing this because I’m much WEAKER with this style. And I love the active mobility. Feels good.

Leg extension: set of 30 (0RIR)

Bulgarians: one heavy top end set, one back off.

Very productive session.

2 Likes
116

7/11

Trained Friday vs Saturday. I’m typing this up in the blood donation center. Figured wouldn’t be great doing Pull day after.

Donkey calf raises: why haven’t I been doing these? Rest-pause set.

Close grip EZ bar curl: two heavyish sets, same weight. Aimed for 6 rep concentric failure point on set One.

Meadow row: 1 set of 10 to RIR. Didn’t feel the need for more of that today.

Low incline dumbbell pullover: started at 30 lbs and just worked up in 5-10 lb jumps to a light 60 lbs.
*Rest was short but not rushed. Man, I’m tight in the areas this really puts on stretch. Just a crazy weird general awesome upper back pump, mild pec/tricep pump. Good stuff.

Slight lean away concentration curls: 2 sets, first set 8-10 rep target, second with weight drop is 10-12 ish range.

Dumbbell stiff leg: x2 80 lb dumbbells, no lockout, deep stretch. Just as many reps as I could do with good form.

Without unstrapping, went to Captain Kirk shrugs (that hybrid power shrug/upright row/high pull thingy). 3 second hold at the top of each rep.

45 minute walk on a beautiful summer evening after.

2 Likes
117

Pullovers are excellent for long head of the triceps and to a lesser degree the costal pecs… lousy for lats

118

@marine77. Agreed on the lats unless a cable is involved. I don’t view this pullover variant as a movement I “count” but a damn “feels good and I needed that” movement.

My T-spine health concerns me and that particular pullover actively stretches stuff that is pretty gummed up.

My upper back/scap mobility has improved already and you can’t discount the serratus involvement which I really key in on.

My sister has some pretty knarly scoliosis apparently and I can see it in my dad as he ages. Same with his mother.

I’m doing all kinds of shit to keep myself from being a hunchback.

Fun getting old.