[quote]ecogenx wrote:
Dan, you should migrate this log over to the over 35 forum. You’ve got a lot of experience and input we old guys could use. [/quote]
I’ve been seriously thinking about it. Last week I realized my noob mistake.
How would I do it?
Open a new thread and start with a link?
Dan
Week 4 Day 1
Squat
BWx20
45x15
135x10
235x3
285x3 / 2 sets
330x3 / 2 sets
375x2 / 4 sets
Bench
135x10
175x3
215x3 / 2 sets
250x3 / 2 sets
285x2 / 5 sets
Bent Row
45x20
135x10
185x3
225x6 / 4 sets
Good Mornings
135x10
225x4
255x4
275x4 / 2 sets
Abs
[quote]danjo228 wrote:
ecogenx wrote:
Dan, you should migrate this log over to the over 35 forum. You’ve got a lot of experience and input we old guys could use.
I’ve been seriously thinking about it. Last week I realized my noob mistake.
How would I do it?
Open a new thread and start with a link?
Dan[/quote]
That would work (I think). You would get tons of feed back over there. Also, you have a lot of experience that the forum could use. My back is proof of that.
Week 4 Day 2
Deadlift
135x10
255x3
315x3 / 2 sets
355x3 / 2 sets
385x2 / 4 sets
Bench
135x10
175x3
215x3 / 2 sets
250x3 / 2 sets
285x2 / 4 sets
Military Press
95x10
135x2
155x6 / 3 sets
Bike 12min
After microbio class and lab yesterday, then having to shovel rain soaked snow, I’ve been wicked wiped out. Training was a little on the tough side today. I was to train yesterday, but it wasn’t happening.
Week 4 Day 3
Squat
BWx20
45x15
135x10
235x3
280x3
330x3 / 2 sets
355x2 / 3 sets
Bench
135x10
175x3
215x3
250x3 / 2 sets
285x2 / 4 sets
Narrow Bench
245x6 / 3 sets
45* Back Extensions
+45x4 / 4 sets
Couldn’t finish out the unloading week 5. Lots of stuff going on, and I needed to unload/rest anyway. I have four weeks until a planned week long family vacation at Disney World.
My plan is to do a four week program
Week 1 Day 1
Squat
45x15
135x10
225x5
295x1
335x5 / 5 sets
Overhead Squat
135x5
135x5
Incline Bench
135x6
165x10 / 3 sets
Standing Behind Neck Press
45x10
75x3
95x10 / 3 sets
DB Tri Ext
30’s x 10 / 3 sets
Bike 12 min.
Week 1 Day 2
W/u for chins were
Lat Pull downs
100x10
140x5
200x1
Chins
BWx3 / 5 sets
Bent Rows
135x8
185x3
215x5 / 5 sets
RDL
225x10
Bent Lateral Raise
15’s x 10
BB Curl
40x10
60x3
80x6 / 3 sets
Bike 12 min
Week 1 Day 3
Realized I would not get my day 4 in b/c the Mrs is working 12hrs Sat and Sun, so I will add deadlifts to today’s training. Was going to start with deadlifts but pogues have taken up the space at the racks.
Bench
135x10
185x5
225x2
250x5 / 5 sets
Military Press
95x10
140x5 / 5 sets
DB Lateral Raises
15’s x 10
20’s x 10
Narrow Bench
135x8
210x5 / 3 sets
Deadlift
135x10
225x5
315x2
355x5 / 5 sets
DB Shrugs
100’s x 10 / 3 sets
Lat Pull Downs
100x10 / 3 sets
Week 2 Day 1
Squat
45x15
135x10
225x5
315x2
365x5 / 3 sets
HB ATG Squat
225x8
275x5
315x3
Speed Bench
135x10
195x3 / 6 sets
Standing Behind the Neck Press
45x10
75x5
95x10 / 3 sets
DB Tricep Ext.
30’s x 10
35’s x 10 / 2 sets
Week 2 Day 2
Lat Pull Down warm up for chins
70x10
140x5
170x3
Chins
BWx4 / 4 sets
Bent Row
135x10
185x3
245x5
225x5 / 2 sets
RDL
225x10 / 3 sets
Bent Lateral Rasies
20’s x 10 / 3 sets
BB Curls
50x8
70x3
90x6 / 2 sets
Missed another day this week so I doubled up today, like last week.
Week 2 Day 3
Bench
135x10
185x5
225x3
255x1
285x5 / 3 sets
Military Press
95x10
135x2
160x5 / 3 sets
Javelin Military Press
50 x 6+6 / 2 sets
Narrow Bench
135x10
225x5
240x5 / 2 sets
Deadlift
135x10
225x5
315x2
365x1
405x5 / 3 sets
One Arm DB Rows
75 x 10+10 / 3 sets
Lat Pull downs
100x10 / 3 sets
Alt DB Curl
25’s x 10 / 2 sets
Week 3 (unload) Day 1
Squat
BWx20
45x15
135x10
225x3
305 (65%) x5 / 4 sets
Overhead Squat
95x10 / 2 sets
Speed Bench
135x10
185x5
215x2 / 6 sets
Standing Behind the Neck Press
45x10
95x8
95x8
95x10
Lateral Raise
15’s x 10 / 3 sets
DB Tri Extension
30’s x 10 / 3 sets
Week 3 (unload) Day 2
Bent Row
135x10
185x5 / 4 sets
Lat Pull Down
100x10
140x6 / 4 sets
Speed Deadlift
135x10
225x5
315x2 / 6 sets
Bent lateral Raise
15’s x 10 / 3 sets
BB Curl
50x10
70x5 / 3 sets
Got to the gym very late, training done in about 20min.
Week 3 (unload) Day 3
Front Squat
45x10
135x10 / 3 sets
Bench
135x10
185x5
230x5 / 4 sets
Military Press
135x5 / 4 sets
Javelin Press
30x15+15
40x10+10 / 2 sets
Narrow Bench
195x5 / 3 sets
Week 3 (unload) Day 4
Deadlift
135x10
225x5
325x5 / 4 sets
Good Morning
135x10
225x5 / 2 sets
Bent Row
135x10 / 3 sets
Hack Shrug
225x5 / 3 sets
Lat Pull Downs
120x10 / 3 sets
Alt DB Curls
25’s x 10 / 2 sets
Week 4 Day 1
Squat
45x15
135x10
225x5
315x2
365x1
405x6 (with belt) This was all out, blew my load.
405x3 (w/o belt)
315x5
Deadlift
135x10
225x5
315x2
405x1
435x8 (belt)
315x5
Leg Press
12 plates x 5
16 plates x 7
16 plates x 8
Chins
BWx3 / 6 sets
Week 4 Day 2
Bench
45x25
135x10
185x5
225x2
275x1
305x5
305x3
275x6
Military Press
95x10
135x3
155x1
170x6
155x6
Narrow Bench
185x5
225x1
255x5
235x6
Bent Row
135x10 / 3 sets
Standing DB Military Press
30’s x 10 / 3 sets
Cable Push Down
7x10 / 3 sets
Back from vaca, back to business.
Sheiko 4 week
Week 1 Day 1
Squat
BWx20
BWx15
45x15
135x10
235x5
285x4 / 2 sets
330x3 / 2 sets
375x2 / 5 sets
Bench
135x10
175x5
215x4
250x3 / 2 sets
285x3 / 6 sets
Narrow Bench
185x10 / 5 sets
Squat
45x15
135x10
235x5
285x4
330x4 / 5 sets
DB Split Squats
50’s x 10 +10 / 2 sets
Abs
I am really sore. This took about an hour and 45 min. It felt longer.
Week 1 Day 2
Deadlift
45x20
135x10
255x5
315x4
355x3 / 2 sets
405x3 / 5 sets
Bench
135x10
175x5
205x4
250x4 / 2 sets
265x3 / 2 sets
285x2 / 2 sets
265x3 / 2 sets
250x4
230x6
205x8
175x10
Military Press
95x6
115x10 / 2 sets
120x10 / 3 sets
Deadlift to Knees
135x10
255x4
315x4
355x4 / 5 sets
Back Extensions
BW x 10 / 3 sets
Couldn’t use the 45* bench. Would have done Good Mornings 5x5, but I’m way too sore.
Week 1 Day 3
Still kind of sore
Bench
135x10
135x7
175x5
215x4
250x3 / 2 sets
285x3 / 5 sets
Squat
45x20
135x10
235x5
285x4
330x3 / 2 sets
375x3 / 5 sets
Bench
135x8
195x5
230x4
265x3 / 5 sets
DB Incline Bench
65’s x 10
70’s x 10 / 4 sets
Bent Rows
135x6
175x10
185x10 / 2 sets
Bike 11 min.