Mon/11/21.
Knocking the rust off…
Glute+back raise: 2x20.
Seated ham machince: 8x10
Seat leg press: 8x10
ABduct and ADduct machines: 5x10 each.
Hang leg raise: 3x10
Swiss ball crunch: 3x10
Meadows drop set/ Quads: 4x8+ holds between each.
3 Likes
Is the Meadows drop set the “Bulgarian Split Squat of Death”? If so, those things are fun (but totally awful, hahaha).
Yes, it’s one of his versions- I did it on a seated leg press.
His split squat w/kettlebell set is a good one.
Tues/11/22
Band/upper stuff: 2x25
Decline DB’s: 6@40,40,50/ 60,70,80,75,75.
Hammer super Inc.: 6x8
DB front raise + press: 4x 15+15
Cable pulldowns+ pushdowns: 2x12+12/ 3x8+8.
2 Likes
Holiday + working= 4 days off training.
Had a 60+ min. pumping party yesterday- back to it tonight.
1 Like
Mon/11/28
Lying ham curl + BW squats: 3x15+15.
Straight calf + BW squats: 3x15+15
Hang leg raise + calf: 3x10+10
Leg press machine: 5x15.
Standing abs: 3x15
V-Squat machine: 5x15
ABduct machine: 3x15
Bent calf: 3x15
Dead hang on bar: 2 x30 sec.
Pushing hard, flexing, painful leg work- maybe more than advised 
3 Likes
That WAS a lot of work.
Yeah, thanks.
I ate oatmeal+protien+pumpkin pie for breakfast- you know, to promote recovery 
2 Likes
Weds/11/30
Standing cable fly: 10x10, 2 different levels.
Single Tri’s extensions: 6x10 each, mixed in.
DB laterals + press: 3x15+15
DB decline press: 12@ 30, 40, 60/ 3x8@ 70’s
EZ bar Tri’s + curls: 3x12+12
Wide pulldowns: 5x12
2 Likes
Thurs/12/1
Got a late start so…jumped right in.
Multiple sets of rows, Rdl, pulls…4x3 or so for each.
Block pulls/ 4": 6x3/ 1@ 365, 405, 455/ 2x3@ 405.
Stiff leg: 4x6@ 275, slow and tough.
Seat cable rows: 5x15, super pumped.
That is all.
2 Likes
Mon/12/5
Leg press machine/ ABduct and ADduct machines/Standing cable crunch: 3x25 for all.
Box SQ/ 4" above parallel.
2x5@ 135, 185, 225/ 5@ 275, 315.
3@ 345, 375
15@ 225
Got a late start, so that was it.
3 Likes
Weds/12/7.
Chest fly machine: 6x10
Rear fly mach.: 6x10
Decline DB’s: 12@ 30, 40/ 6x8@ 60’s.
Hammer Inc. machine: 6x10
1 arm, cable Tri’s, multi angles: 10x10 each, alternating.
2 Likes
Our boy got sick…then very sick. Had to put the Big Cat down last week. Only 8yrs., way to young (or course) especially for a Maine Coon mix.
1 Like
Mon/12/12
Seat hams: 6x15
Sumo pulls/floor: 6x4/ 2x2/ 1@ 365, 85, 405, 425.
Conv. pulls/floor: 4x6@ 315.
Hammer seated row: 8x10
Bent/calf: 2x25
Seat leg press: 5x15
3 Likes
Weds/12/14
Standing cable flys: 5x15
1 arm cable Tri’s: 5x15 each.
Alternated non-stop, for some warm-up pumps…
Hammer Str. bench: 6x10.
Decline DB’s: 2x12/ 2x8@ 55, 70’s
Rear+laterals+press circuits: 2 rounds x10 each/ 1x15 each.
Seated V-bar row: 3x15
V-pulldowns: 3x15
1 arm cable Tri’s: 4x15
3 Likes
Mon/12/19
Seat leg press + calf: 5x20+10.
ABduct and ADduct machines: 3x15 each.
Lying hams: 3x15
Standing/single ham: 5x10 each, alternated.
Seated leg press: 5x20
Slow, flexing and painful= sweet walk home.
3 Likes
Tues/12/20
Cable fly + single arm Tri’s: 5x 15+15.
Hammer plate Inc.: 6x10
Floor press: 4x6/ 4x3 to 245. Pretty shaky, it’s been awhile.
Close grip/Tri’s press: 3x15
Hammer plate pulldowns: 5x15
Cable/ single arm Tri’s: 5x15 alternating.
Hashtag= OldmanArmVeins. Is that how the kids do it?
1 Like
Weds/12/21
Pump-Day, before the cold…
Calf machine: 2x25
Swiss ball crunch: 2x25
Single arm curls: 5x10 each, alternated.
Rear delt + lateral DB’s: 2x 20+20
DB curls: 3x20
Cable laterals: 3x10
Hang leg raise: 3x10
Standing crunch: 3x20
Hoist (weird) pulldown machine: 5x10
Swiss ball crunch: 3x20
1 Like
12/22
I turn 55 today…in about an hour 
Doing pretty dam good overall.
Z
2 Likes
Happy Birthday!