Come by tomorrow and you can take the half I don’t eat tonight.
12-15 Arms
Side lying rotator cuff x 10
Spider Curl x 25
V Pushdown x 25
3 rounds
Tricep Kickbacks x 1 minute
Hammer Curl Up, Reverse Curl Down x 1 minute
Straight Bar Pushdown x 1 minute
3 rounds, 1 minute rest between moves
COC
Trainer x 12
.5 x 11
#1 x 8, 5
Tris already sore.
2 Likes
12-17 Legs
Band thru belt walk x 25
Lunge x 16
1 Leg Seated Calf x 25
Step Downs x 8 x 4 sets.
Plus a few sets of partial reps to get going. Had to use rest/pause to get left side reps even to right side.
I skipped the donkey calves and tib raises.
End of Block or Meso Cycle.
I don’t know if anyone remembers, but I’m following a “Hypertrophy” plan that I tinkered with to make it a little easier because of my advanced age. And it’s been working, so I have no complaints.
A few weeks ago I got the “Over 40” plan. I was pleasantly surprised to see some of the old guy adjustments I made for myself were actually used in the official version. And a couple things I didn’t come up with that saw and had to try have been cool too.
Anyway, I think I’m going to drop a duece on the last half of my pretender program and switch to the Over 40 plan. The first 2 blocks/mesos are hypertrophy focused, just like I was planning to do, so it should work fine.
5 Likes
OK, nobody called me a Program Jumper. I’ll proceed as
planned.
Thibaudeau Omni-Contraction plan for chin ups. Looks like it could work for any body weight, closed chain move. Also it’s a pretty neat example of Thibaudeau’s Eccentric, Isometric, Concentric focused stuff.
Thibaudeau’s final week before a comp peaking plan. If you’re a high frequency, undulating dude who likes to stay neurology primed up the old school method of taking a week off pre comp will leave you flat and clumsy. So here’s a way to keep lifting sharp right up till the end.
1 Like
12-20 Push Meso 1 (or 3) Micro 1
Incline DB Press x 25
Medium Pulldown x 25
Cross Body Tricep x 25
4 rounds, 1:15 between
Floor Press x 10 working up to 1.5 cinder blocks in 6 sets.
DB Floor Flies x 1 minute, rest 45 sec x 3
Pushup x 1 minute
Timed rest and timed sets made the same workout feel different. Pretty neat. Made some progress on the floor press. Also neat.
Kiddo went in for a checkup today. 80th percentile for height and 90th for mass. Diesel!
Puppy is up to like 28 pounds.
3 Likes
12-21 Pull
DB Row on Incline x 25
Seated Band Ham Curl x 25
Band Pull Thru x 25
4 rounds, 1:15 between rounds
RDL x 10, 4 sets working up to 1.5 blocks. Then a back off to get the 5th set I should have got somewhere on the way up.
Kelso Shrug on Incline x 1 minute
Seated Band Row x 1 minute
3 pairs, 40 seconds rest
Nice day.
2 Likes
Blooming program jumper.
1 Like
12-23 Shoulders
Side DB Raise x 12
Band Face Pull x 12
Rear DB Raise x 12
Elbow on Knee External Shoulder Rotation x 10
3 times around
Old guy shoulder day.
Here’s the Poliquin External Rotation. Getting my knee way up and out to the side hurts my back. Having my elbow so high hurts my shoulder. Sometimes this shit hurts worse than just pressing with a sore shoulder.
I just learned today you can just do them easy, with your foot on the floor and the knee right out in front, so it’s completely comfortable for back and shoulder. Then after get a little stronger you start putting stuff under your foot to elevate your knee and progressively build your pain free ROM.
2 Likes
sorry been away for a bit. You hop more than a one legged skipping competitor.
2 Likes
12-24 Arms
Curls, pushdowns, blah blah
12-16 Legs
KB Swing x 25
DB Step Up x 25
Seated Calf x 25
4 rounds, 1:10 rest
Belt Squat x 10 x 6 sets
Pulldown Abs x 1 minute
Lunge x 1 minute
3 rounds, 50 seconds rest
Pulldown abs for a minute were tough.
1 Like
12-27 Push
Incline DB Press, Reverse Grip x 25
Cross Body Tricep, Hand Up x 25
Pulldown, wide to eyebrow x 25
4 rounds, 1 minute rest
Floor Press x 10
Same 6 sets working up as last week, with ankle weights added to the bar so each set was a little heavier.
Floor Fly x 1 minute
Rest 45 seconds
Close Pushups to 3 boards x failure-ish
Rest 45 seconds
Twice around
Weights were just slightly heavier, shorter rests than last made it feel tougher. Pressing the DBs with an underhand grip and doing the cross body tricep extension up high really let me stretch my right bicep during the warmup so my shoulder felt better during floor press.
Those little week to week changes are cool, and I guess the whole point of paying somebody smart.
2 Likes
Back on track!
Bodyweight was 218.5 this morning.
After months of lifting every other day I was sleeping well. Last week I did a few back to backs for the first time since like August. I tossed and turned a little the first night then got back to normal pretty quick.
3 Likes
12-29 Pull
Incline DB Row, neutral grip x 25
Seated Leg Curl x 25
Band Pull Thru x 25
4 rounds, 1 minute rest
Stiff Deadlift x 5 reps paused at knees on way up x 5 sets
Incline DB Kelso Shrug x 1 minute
Rest 45 seconds
Seated Band Row x 1 minute
Rest 45 seconds
2 rounds
Mildly hungover as the snow fell. Lucky break! If it was any warmer I may have puked.
2 Likes
12-30 Old Guy Shoulders
Side DB Raise, Pinky Up x 10
Band Face Pull x 10
Rear DB Raise x 10
Poliquin Int/Ex Rotation, foot on 1 block x 8
3 times around, brief rests
Maybe leaving Florida State out of the Play-Off was the right decision.
1 Like
1-1 Arms
Rev Grip DB Bench x 25
Rev Grip Spider Curl x 25
Rope Pushdown x 25
4 rounds, 45 seconds between rounds
DB Kickback x 1 minute
Hammer Curl x 1 minute
Straight Bar Pushdown x 1 minute
Twice around, 45 seconds between moves
Worked some fence some before lunch, then did some curls. Nice day.
Later
COC Grippers
S x 11
T x 11
.5 x 11, 11, 11, 8
1 Like
1-2 Legs
Swing x 25
Step Up x 12
Seated Calf x 25
4 sets, 1 minute rest
Belt Squat x 10 x 6 sets working up
Standing Abs x 1 minute
Rest 50 seconds
Lunge x 1 minute each leg
Rest 50 seconds
2 rounds
Now that the fence is up and the critters are contained I shoveled half a wheel barrow of shit from the critter-free zone.
3 Likes
1-4 Push
Incline DB Press x 25
Close Pulldown to Chest x 25
Crossbody Tricep x 25
4 rounds, 45 seconds rest
Floor Press x 10 x 6 sets working up
Fly x 1 minute
45 seconds
Pushup x Fail
I’m feeling less tired as the rest times are getting shorter. It’s motivating to feel the effects of training.
3 Likes
1-5 Pull
Seated Leg Curl x 25
Incline DB Row x 25
Pull Thru x 25
4 rounds, 45 seconds rest
RDL x 3 reps, 5 count eccentric x 6 sets working up
Incline Kelso Shrug x 1 minute
Rest 45 seconds
Seated Row x 1 minute
I puffed and panted, then strained, then burned.
Hidden mobility work in the ham curls and pull thrus. Hidden postural work in the incline shrugs/rows and seated rows. Neat.
2 Likes
1-6 Shoulders
Side Raise, thumb up x 11
Face Pull to nose x 11
Rear DB Raise x 11
Poliquin External Shoulder Rotation, 2 blocks x 11
3 rounds
1-7 Arms
DB Bench on Ball, 45 degree grip x 25
Spider Curl, Reverse Grip x 25
Pushdown, V Grip x 25
4 rounds, 45 seconds rest
Chest Supported Tricep Kickback x 1 minute
Hammer Curl x 1 minute
Straight Bar Pushdown x 1 minute
A couple quick ones.
3 Likes
Hello Flats
1 Like