3-19 Arms
Close Grip Incline Bench x 25
1 Arm Overhead Tricep x 25
Barbell Curl x 25
Twice
1 Arm Band Pushdown x 10ish
1 Arm Band Curl x 10ish
5 pairs
DB Wrist Curl x 25
DB Wrist Extension x 25
Twice
Woman’s birthday tomorrow. What a nightmare.
3-21 Legs
TKE x 25
Ass Blaster Iso Hold x 30 sec
Plank x 30 sec
Twice
Jump Lunge x 8
Band Ham Curl x 10
5 pairs
The birthday went pretty smoothly. We had a late lunch at a mostly empty restaurant down town. Food was great and kiddo was able to run around a little bit without bothering anyone. Later I successfully made a cookie cake.
That’s the end of 10 weeks of Matt Wenning programing self modified for my age, followed by 12 weeks of his official Over 40 Anti Aging routine.
It worked. I think I’ll use what I learned to go back and better self-modify some of his other programs.
Congrats. I’m here for these comments, not just the training.
Also with respect to the landmine discussion earlier, here’s a thing: DIY Landmine Attachment
Sweet daughter has been a little defiant. Like she would pick something that her mom or I wanted to do, or were excited about and just refuse to do it.
There’s a little town playground in the park where we need to haul shit to recycle. I had been trying for more than a month to get kiddo to go to this park for a minute so I drop off all these plastic bottles and beer cans. She wasn’t having it. Cardboard was piling up and we had a garbage can outside full of plastic, so we were running out of room for trash. It was absurd.
Also she was totally not into potty training. The woman got her a little wall mounted poster with stickers and some candies to incentives using the toilet and kiddo wouldn’t even listen to begin getting started.
Then yesterday we went to the park and today she started using the potty. Like 6 times already. Pretty crazy. She’s rackin’ up on toys and candy. It feels like we saved $10 on diapers already.
Cookie cake for the win
Its been 4 weeks back on vitamins and my Test is up. Cool.
I was pretty sure this shit was working, but after taking a break, then going back on, Im convinced.
I also got some Tongkat Ali, and when the woman saw me ordering it she was like “why you buyin’ dick pills?” I explained that it was more about “men’s wellness” and “overall health.” Then the bottle shows up and some shit about erections is front and center. Ridiculous!
Anyway, extra magnesium is making my hair recede, I wonder if this stuff will make me bald? And if I get more jacked, will I care much about my hair?
I guess we’ll see!
3-29
Body Weight 219.2
21 weeks in, and up bodyweight went up 6.8 pounds. Waist went up half an inch.
I Feel really good. I Feel bigger. Maybe I did well?
But gaining less than 7 pounds? Maybe I just took 5 months to achieve the same impact as 2 big meals?
Fuckin’ A!
Making progress, then possibly being sad I didn’t make enough progress!
What a dumb hobby!
Haha, totally sympathize
Attitude Adjustment
I’ve given it some thought.
If I have 5 more months, Just like the last 5 months it will mean gaining 13 pounds in a year while going up only 1 belt hole. And also being 2 months ahead of schedule because it only took 10 months.
I’d pay somebody for a year like that!
Now, I’m more than pleased. I’m like Neville Bartos!
Its the 1st of the month and it feels like a Training Day.
Out with the Old Guy program and in with the Hypertrophy program. It looks like 2 rounds of the easy, preparatory circuits from the old guy routine will be taken out and replaced with 2 rounds of moderate, assistance supersets in the mass routine. Nice organization!
When doing all these prep/assistance sets I can use the same weight for all of them, or try to ramp up set by set. I tried it both ways and Shockingly same weight all sets is Far superior. It turns out that the amount of work (sets x reps x weight)is the same, and same weight is way, way easier to keep track of and therefore easier to progress long term. And ramping on dumb shit like side raises and rows messes up my shoulder/neck/elbow 100% of the time vs going steady and shit not hurting. Lastly, that’s what Dave does, so it must be alright.
I talked with my dietician and she said eat more carbs. Its funny, I was thinking I needed to slightly increase the protein! Apparently I was eating Man Snack (25-30g) size amounts and not Man Meal (40-50g) size amounts. I’ve been eating the same shit for months now, so it should be easy to measure out 50% more. Another + for being organized.
4-1 Legs
Elephant Walk x 12 each leg
Lunge x 12 each
Seated Calf, 3-3 tempo x 25
Twice around
Lunge, 5 count eccentric x 6 each x 5 sets
paired with Elephant Walk x 12 each x 4 sets
Donkey Calf x 12
Standing Tib Raise x 10
3 pairs
Bam! Lifting again. Special Sparkle for this month is Post Exhaust super sets.
4-2 Push
Low Incline DB Press x 25
Side DB Raise x 25
V Pushdown x 25
2 rounds
Floor Press x 10 x 6 sets working up
Arnold Press, 3-3 tempo x 12
1 Arm Face Pull x 15
3 pairs
Floor press felt like shit. After the workout i weighed the cinder blocks I used today and they were 10 pounds different. Problem solved.
4-4 Pull
KB Swing x 25
Seated Ham Curl x 25
Seated DB Shrug x 25
2 rounds
1 Leg RDL x 8
Wide Pulldown x 12
5 pairs, working up
Seated Ham Curl x 12
Barbell Shrug x 12
Wide Pulldown x 12
4 rounds
I first did this Block of training 5 months ago. It took 2 or 3 times through each workout to figure out how to set up and correctly load up all the moves. This week was zero guess work on setup and just 1 maaaaybe 2 sets to figure how to get the right weights. Legit!
I can see why dudes starting out have lots of questions. w
Working out is way more fun when you’re not fumbling around with unfamiliar set ups and equipment, or wondering if you’re doing it right.
4-5
Body Weight 221.4
The old guy routine was all about spreading the work around and balancing things to make sure your work both “sides” of your joints. This mass program is way more focused on putting the work into one spot at a time.
I’m feeling the Concentrated loading! Muscles go from exhausted to swollen to sore. Like the old days!
4-5 Arms
Spider Curl x 12
1 Arm Neutral Pushdown x 20
x 3
Zottman Curl x 15
3-3 Close Grip Pushup x 12
x 3
Grippers
Sport, Trainer, .5 x 12 reps
Trainer, 10-10 tempo x 3 reps x 2 sets
4-9 Legs
Elephant Walk x 13 each
Front Foot Elevated Lunge x 12
Seated Calf, 3-3 tempo x 25
2 rounds
Front Elevated Lunge, 5 count eccentric x 12 reps x 5 sets
paired with Elephant Walk x 12 reps x 4 sets
Donkey Calf x 12 (1 set heels together at top, 1 out, 1 reg)
Standing Tib Raise x 10
3 pairs
Shit! I think I went a little too hard on the 1 leg deads last week, I’ve been limping around for days.
I think I went just right on grippers, my fingers feel great.
4-10 Push
Low Incline DB Press, Neutral Grip x 25
Side DB Raise x 25
Band Pushdown, Rope Handle x 25
Twice
Floor Press x 10 x 6 sets working up
Arnold Press, 3-3 tempo x 12
1 Arm Face Pull, D Handle x 10
3 times
Made sure to get the same weights on both sides of the bar today. Much Better! My “rope” for tricep pushdowns was a chain. Hardcore!
OJ Simpson, dead at 76. Juice!
Holy shit! What a notorious and captivating figure.
Well, Damn.
This week, I didn’t even make it to 1 leg rdls and stiff as shit, limping around with a sore back again. The only “new” thing is these front foot elevate lunges. Knees Over Toes Guy says they are the beginning step for quads and knees, but they seem like too much for my hips.
Getting into deep hip flexion is still a problem, even on one leg.
On one hand, Fuck! The same old issue.
On the other hand, I learned a few ways to work quads without getting into deep hip flexion.
So these lunges are out and some kind of Skater Squat or Step Down type movement is in. Just like Ben Bruno and Kate Upton.
Also, Rack Chins? Suddenly they’re everywhere.
If I use the hanging chain landmine setup, and anchor in the middle of the “bar” instead of the end I should get a nice up and down lever action, with side to side converging action.
And I should be able to build a combo pulldown/incline press converging lever machine.
