Hey, glad to see you back, and back at it. How’s the business and family and such?
EDIT:
Figured I could throw in a short update. I moved to the west coast with my girlfriend awhile back, and had to shift things to use minimal equipment and space, working out of the front part of a storage unit.
Training right now is pretty much mat pulls, overhead presses, pullups and dips, with some other stuff thrown in here and there. Finally hit 405x3 on the mat pulls a few days ago (from mid-shin). And then just trying to balance out the lack of upper body strength. I can work around my shoulder and elbow troubles enough now to actually make progress. It’s slow, but coming along.
As far as the forums, most everyone is still around except chobbs. Alpha is back though, if you’d read any of his past logs. Things are still chugging along around here.
cable crossover--------------skull crusher------------Pullover ( old Nautilus machine )
( low to high )
30x20------------------------------75x25----------------------------200x20
40x20------------------------------75x20----------------------------200x20
40x20-----------------------------75x20-----------------------------200x20 ( left the weight light on SK for workout partner)
Pretty awesome, My old co-op student, turned protégé, turned friend was home from collage so we did my workout togeather. I still have him a bit in strength, but he was pushing the pace of the workout, and because of him I ramped up to 3plts on the bench when I was going to stop at 295. I’ve been getting pretty complacent in my workouts so it will be good to have Ryan home for the summer, he posts here occasionally so I’m sure he’ll comment on the workout. All and all a good workout !
I’m going to try and sit down this afternoon, and blabber on about how , n why I set up my workouts as I do, tell some story’s, and basically do some ranting
LoRez glad top here things are well, and the weights are going up, 405 dead is nothing to sneeze at especially for smaller boned ‘’ Dude" you didn’t mention your BW but I kind of remember you being in the 150ish area ( mabey wrong ) Anyway I’m back so we’ll be talking and exchanging idea’s and advice. later !
front squats------------------knee to elbows
135x10------------------------mex20
185x7-------------------------mex20
back squat
225x3x5------------------------mex3x20
185x20
high pull----------------------leg press
135x3x15-----------------6pltsx3x30 + calf raises after
DB upright row--------machine curl-----rear delt machine----curl downs ( pulldown with curl grip)
60x20----------------bandx failure------------110x20------------160x15-20 ( did this circuit 4Xs)
My lower back has been tired lately, I find it gets tight right away during warm-up sets, so because of this had to make some changes to my workout today. I managed to muscle through the squats, but I had to keep the weight light on the following high pulls, and just l;et the reps run up. Normally I’d finish with some heavy curls supersetted with maybe some shrugs, but that wasn’t in the cards today, so seeing as the goal was to build some traps, and bi’s I just went a little crazy and had some fun, Might just be the best pump I’ve had in years-- " My back, and traps were swole yo " Anyway gat to figure this back pump out, it’s keeping from productive lower body workouts, because of my knee I can only keep the weight moderate and go for the pump, but my lower back gets so pumped, and tight I can’t do much. I’m going to try and rest for a week, and I might have to cut out the handful of D-bol before I train legs, we shall see. Anyway Later
incline press from pins ( dead stop)-----------------pull-ups
135x15-----------------------mex12
155x10-----------------------mex11
175x10-----------------------mex10
195x9-----------------------mex9
175x12 ( rest pause)------mex8
155x9–drop to 135x7------------mex7
laterals---------------------heavy ass dips
25x25---------------------+45x20
25x25---------------------+90x14
25x25(some cheat) — +90x12
25x25(lot a cheat)------+45x17 drop me X failure including half reps and holds and such
lay down french press------ ( on the floor in front of stack)------lay down cable curl ( density training)
100 lbs on each, back and forth non stop untill 200 reps—Nice arm pump !
Loving this workout, everything just fits togeather, I get the same feeling on my deadlift day, my bench day is almost perfect, but dam squat day, fuck, nothing seems to fit with the next exercise. Anyway great day, great workout, left the gym lookin and feelin like a monster. Women fallin at my feet, and men running in fear, thats what it’s all about Later !
front pic Feb 2015, can’t make it any smaller, still brought my waist in a ton since I started this journey, Ill post again after few more weeks of dieting
225 here
May 4---------------posterior chain stuff-------------
Cleans ( from floor )------------------------standing abs ( cable stack)
135x10------------------------------------100x10
155x6-------------------------------------120x10
165x6---------------------------------------130x10 ( can’t go any heavier on abs, feet lifting off the floor
185x5----------------------------------------120x10
165x3x5-----------------------------------110x3x10
135x11 ( hang)--------------------------100x22
box squat-------------------------hammer curl
315x5-------------------------------40x20
335x5--------------------------------55x20 ( heaviest curl ever for me, for what it’s worth)
365x5--------------------------------55x20 ( pretty happy about these squats )
335x9----------------------------------55x20
315x14-------------------------------40x20
smith shrug-------smith row-------curl down ( shrug to row, just bend over without stopping)
225x15---------225x15------------150x20
225x15---------225x15------------150x20
225x15---------225x15------------150x20
I’m dropping deads from my rotation to give my lower back a little break, it’s hard for me to do because I live to deadlift, but my lower back has been tight lately. Anyway I put full cleans in today instead of deads, and loved it, I’ve never really trained full cleans, just some hang cleans once and awhile at the end of a back workout, so these are here to stay.
Squats, wow it felt good to have some weight on my back again, I’ve been timid about squatting since re-injuring my knee, I’ve been squatting only with the safety squat bar doing CAT squats, keeping the weight light and going for the pump. Today I said fuck it, drug the box over to the rack, and piled some weight on the bar, probably could have hit 405, but I didn’t want to over do it right out of the box, next week I’ll work up to 405, then start lowering the box on a weekly basis. It felt fucking great seeing the bar bend during squats ARRRHHH AHHHH ! LATER!!!
May 6----------------------PUSH DAY ----------------------
db military ( 90’ strict ) --------------------------- face pull
60x20-------------------------------80x30
80x12-------------------------------100x20
80x10-------------------------------100x20
80x9---------------------------------100xfailure
60x18+halfreps-------------------80xfailure
Nice little workout, I’m backing off on bench for awhile, just do db military one workout, and BB incline+ dips the other, a few different reasons, from tired shoulder’s, to droopy lower chest, to being able to bench more than I can squat, also wouldn’t mind a little more size on my shoulder’s so making them a priority seems like a good idea right now. lat5er
My son Clint has been out west working in the oil patch for the last year, we talk once a week, but we both workout, and share a love for the iron, so I thought it would be a good idea to start a ‘’ father, and son ‘’ workout log here on Tnation, so I have to come up with a name, and start a new log, I’ll keep you guys here posted, and would appreciate all the support I can get with a new log. Mainly just another way to keep in contact with my 20yr son on the othert side of the country Later
you didn’t mention your BW but I kind of remember you being in the 150ish area ( mabey wrong ) Anyway I’m back so we’ll be talking and exchanging idea’s and advice. later !
