I didn’t think about that, I’ve always tried to hide my skinny calves. Flexing on fools could be fun.
Maybe I should shave my legs and see how good they look.
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Nope
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1-24 Vertical Pulling
Get Loose
Trap Circuit x 3 rounds
Single Arm Lever Pulldowns x 6 x 3 sets
Cable Pulldowns, medium semi supinated x 6 x 3 sets
Alternating Dumbbell Curls x 7 x 4 sets
Incline Hammer Curls x 12ish
Unsupported Concentration Curls x 10ish
3 pairs
Bumper Plate Pinch Hold x 1 minute x 3 holds
3 sets of ball crunches, sidebends and leg raises worked in.
Unsupported concentration Curls
I’ve been butchering this Push/Pull/Legs routine. It’s set up like Horizontal Pull, Horizontal Push, Squat, then vertical pull, vertical push, deadlift. Then you rotate through 3 rep schemes (10 x 10, 8 x 8, 6 x 6).
This week was 6 x 6. I haven’t done reps that low in awhile. It was fun to lift some bigger weights than I’ve been messing with. Stupid stuff like a bunch of plates per side on pulldowns or heavy DB curls.
This routine has been getting me to do some stuff I wouldn’t have done that I liked (10 x 10 or 8 x 8 step ups, cycling through rep schemes, frequent grip/forearm work) so that’s cool.
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1-26 Vertical Push
Get loose
Rear Delt Swing ( button half) x 20
Dumbbell Rear Delt Raise ( top half) x 10
3 pairs
Smith Machine Overhead Press x 6 x 4 sets
Landmine Press x 6 x 2 sets
Bamboo Bar Kaz Press x 40
Band Pushdowns x 40
Overhead Band Extension x 40
3 loops
Wrist Roller x roll back and forward
Some abs x 20
Some other abs x 10
4 rounds
Pressing in the Smith machine was OK. First time for landmine presses. They felt a lot more useful than I expected, nice full ROM and shoulder extension.
I couldn’t quite get the bamboo bar down to my chest to close grip bench so I moved the bar over my neck, “lowering it like it would chop my head off” (cue from Matt Mills) while pointing elbows towards my feet, not flared, to get lots of tricep. Like the other tricep moves where you limit the ROM and maximize the tuck to focus on triceps. I’ve loving all these kind of moves these days. The direct pressure and effectiveness of skull crushers without the elbow pains.
Good workout.
3 Likes
1-27 Deload Legs
Get loose
McGill 3 + psoas eccentrics + hip airplanes x 6 x 2 rounds
Leg Extension x 40 x 2
Leg Curls x 30 x 2
Band thru Belt March x 60 x 2
DB Romanian x 20 x 2
Band Tibias x 40 x 2
Standing Calf x 40 x 2
Light weights, burning muscles with no failures. My girl and I go to the gym together, it was planned gym time, so I did some boring leg stuff. Otherwise I might have just stayed home.
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Should’ve done some squats. Girls love squats.
I really, strongly considered it yesterday. “Just a few easy squats,” maybe even on some machine to keep it chilled out. Whenever I get rolling for 4-6 weeks and feeling good doing glute girl workouts I decide it’s time to get back to Real lifting. Then I do some squatting and mess myself up again.
No more! Many of my T Nation bros have reevaluated their stance on squats (Hey Oh!) and it’s rubbing off on me.
Coincidentally, one of the guys who peer pressured me into some stiff leg deadlifts last month came limping into the gym yesterday. He had pulled his hamstring doing SLDLs a couple days back.
It made me feel less bad about my bird dogs and band tibias raises.
Good job on your own squatting and deadlifting lately!
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Oh no, not you too. What problems did squatting cause you?
Thanks!! Really glad I listened to all of the advice you guys gave me
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I’ve got some hip thing where I sort of stand on one leg and lean to the opposite side. I’m just talk enough that I lean forward a lot when I squat. With the 1 leg thing and the lean I twist when I squat down and it messes with my back.
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Not sure if I’m visualizing it correctly. Like this?
Maybe something like that, but like opposite? I know it by the meathead terms Lateral Pelvic Tilt or High Right Hip or hip shift.
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1-29 Deload Horizontal Pull
Get loose
Chinese Row x 20 x 2
Machine Row, 1 arm standing x 20 x 2
Rough Shrug x 30 x 2
Barbell Curl with ultra slender curl bar x 30 x 2
Cable Curl, pulley behind feet, 1 arm x 25 x 2
Unsupported Concentration Curl x 20 x 2
No sweating, no failing, no super setting. Boring brahs!
Ahh I see. Ever got diagnosed for scolio?
Never diagnosed but when one hip and the opposite side of my lower back get tight I feel pretty scoliosed.
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1-31 Deload Horizontal Press
Get loose. Mash pec minor by hanging arm over a barbell set up for squat in power rack.
Dumbbell Incline x 40
Flat Dumbbell x 40
Decline Dumbbell x 40
Peck Deck x 40
2 rounds with 15 dbs. Then another round x 8 with 30s. Definitely felt the 30s in the tight left pectoral.
Dicks Press x 8 x 4 sets
Cable Pushdowns, Elbows in, different grip each set x 20
Steep Incline Tate Press x 20
3 rounds.
Plate loaded gripper, seated calves and donkey calfs. I got a little crazy on cable pushdowns.
40 reps?
You taking the geezer workout to the next level.
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Maybe a visit to a good chiro would be worth it?
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I’ve been hesitant to use anything but the pink dumbbells for the chest. I’m hoping high reps will help heal it up.
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In my country we have a joke about a guy who visited the doctor and says It hurts when I do this, and moves his arm or whatever. The doctor says Then don’t do that. Laughter ensues.
Instead of stubbornly squatting then dealing with the side effects I’m trying to get my head around not squatting and not having a sore back.
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You have no idea how many times I have wanted to tell that joke, but tell it not as a joke 
But yeah, point taken. Lots of other ways to build muscle aside from squats and deadlifting if you don’t plan to compete in PL anyway.
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