Whyizzit? You’re the only one in the locker room, every other locker is available. Another guy comes in and sets up in the locker right next to me. There’s barely enough room to change clothes without jabbing elbows in each other.
OK, it’s kickup the weight day. Try to ignore they turned the fans back on (temp got up to 33 - maybe they thought it was a heat wave).
Squat
75 x 5
95 x 5
115 x 5
135 x 5
155 x 3 no problem. Good and low.
115 x 8 bang these out fast - wow, that feels good. Am I actually laughing?
Bench
45 x 5
65 x 5
105 x 5
125 x 3 damn, forgot to twist elbows in like the LM guys showed me. no problem, though.
85 x 8 do these fast
Seated row reset weights
60 x 5
70 x 5
80 x 5
90 x 5
100 + 5 lb plate x 3 squeeze good and hard
80 x 8
Assisted dip
-90 x 9
-90 x 10 a one rep PR, yay
Assisted chin
-100 x 9
-100 x 9 goes pretty well when you concentrate on it
Back home. Scrub and head to apt office where they have a “lease signing party”. Steaming hot pizza and drinks (I do water). Ooh, ooh, that’s hot. Chow down half a huge pie of gooey pepperoni/ham/sausage. Life is good. (Then they make you sign the lease.)
Hey Cav, good to see your still kicking. I stopped in a couple of times over the summer to check out your log but never posted. Just started my log back up today, I see you have not been lacking in the motivation dept. NICE volume above.
Hi, Dude! I stopped going to the fancy smancy Ludus Magnus place and switched to a more normal gym. LM had lots of fun toys (tire flipping, sleds, chains, bands, monolift), but pricey and they ran me into the ground with overtraining. You wouldn’t believe how many sprains I got and how little strength increase. Now that I’m being kinder to my body, it’s starting to strengthen.
Jack, thanks. Funny, it doesn’t seem like much volume, just 3 main exercises with only one money set per each. Still, they’re good workouts.
Interviewed at another school for another class to teach. They seem to like me, but won’t make a decision for a few weeks (translation: they just gotta look & see if anyone’s better). Even if they like me, it’s just a one shot deal.
Squat
75 x 5
95 x 5
115 x 5
135 x 5
155 x 5
did all five, but started to have a teensy bit of trouble leaning forward at the bottom, the guys at LM kept telling me my glutes & backside are weak
Bench
45 x 5
65 x 5
85 x 5
105 x 5
125 x 5
hmm, that last one was a bit tough, may have to stay at that weight for a few weeks
Seated row
60 x 5
70 x 5
80 x 5
90 x 5
100+5 x 5 that worked fine
Decided to throw in some leg curls, my hams are just pathetic
Good move dropping that gym, everyone is different and the (Do 5 More Reps) doesn’t work for everyone. Good to here about the teaching, you can teach for a long time, I see a lot of really old college instructors at our local CC they all seem like they are thriving some are in there 80’s. On training the RDL high volume moderate weight always seem to help with my posterior chain , also ab roll outs and back extensions.
Well, you see instructors teaching into their 80’s because frankly we don’t get paid enough to retire.
Funny, I kept asking why I wasn’t getting stronger and they said “everyone’s different”. So I ask “why don’t you give me different training?” They never had an answer.
OK, it’s middle of the week day on the program. Take it easy on squat, blast shoulders & posterior.
Squat
75 x 5
95 x 5
115 x 5
115 x 5
felt so easy, I really wanted to amp it up . . . especially when they guy next to me started squatting 315. (I’m very competitive.)
OH press prepare to go up …
45 x 5
55 x 5
65 x 5 so easy, should I ignore Bill and kick the weight way up?
85 x 5 glad I didn’t. 85 was just right, tough, but got through all 5 without croaking
Deadlift (sumo as usual)
95 x 5
125 x 5 started kicking up the intermediate weights
155 x 5
200 x 5 good feeling to it
Cybex ab
90 x 10 easy
90 x 10 paused at bottom! Did I really have problems a week ago?
Cybex leg curl not on program but I have such stringy hams
60 x 8
60 x 8
gotta watch myself, don’t want to add too much or might blow the program
[quote]minimaltechno wrote:
Looking good. Less is more
[quote]cavalier wrote:
rush home and send thank you note to interviewers
[/quote]
Great follow up skills, that seem to be missing in some people.[/quote]
Thanks, techno. But one important thing is missing . . . youth. Seriously. Age discrimination is alive and well. And just try to prove it in court.
Thanks, Dude. But the weird thing seems to be lack of work. Note the program - just one shoulder workout per week. Although in my spare time, I’ve started playing around a little pushups, stretching, band pulls just for fun. Wonder if it’s helping?
Thanks, Goat. It’s keeping me from dumping max weights on my delicate frame and breaking everything. Drives me crazy, I’ve done more weight before . . . but straining, slow grinders . . . Little things. Like bars and plates seem a teensy bit lighter. A bit more control on the lifts.
Much warmer today, actually got up to 60. Snow is all gone, replaced by rain. And rain. Walked into gym and got hit by total humidity. Gagg. I was sweating before I reached the locker room. Guess it’s too cool to hit the AC, but still . . .
Program says I should be increasing weight today. Will it happen?
Squat
75 x 5
95 x 5
115 x 5
135 x 5 all feel good, will kick up 5 lbs
160 x 3 nice and low. took it easy.
115 x 8 put some oomph into it, this might be the set that builds
Bench
45 x 5
65 x 5
85 x 5
105 x 5 all feel easy, but better take it easy
125 x 3 good thing I didn’t go up, just enough control on this one
85 x 8 really put some attitude into this one. paused on chest, shove up fast
Seated row
60 x 5
70 x 5
80 x 5
90 x 5 all feel good, supposed to slap on a couple of plates but lazy
110 x 3 very good, paused and all
80 x 8 paused, squeezing
Work arms. Off to the (assisted) dip & chin station.
Dips
-80 x 8
-80 x 8
Chin
-90 x 8
-90 x 8
OK, I’ve done a little better in years past, but feels like a good progression, had good control.
Eat. Then the tube. The rerun channel shows Batman, Lost in Space, and Star Trek on Saturdays. Ah, I can just feel the neurons shutting down . . .
The rerun channel showed one of my favorite Columbo episodes this weekend, “Exercise in Fatality”. Robert Conrad played a fitness fanatic who kills a franchise owner who’s stumbled onto his crooked finances. He strangles him, then puts him on a bench and makes it look like a barbell fell and hit his neck. Clever. Conrad had a hell of a physique.
Squat
75 x 5
95 x 5
115 x 5
135 x 5
160 x 5 good control, got it low
The fourth set is deceptive, it’s harder than the warmups and it seems for a moment the next one might be too much. I’m so used to tough sets sending me to the floor, it’s a pleasant surprise when the damn thing just goes up anyway. Now this still isn’t the max weight I’ve done in the past, but it does give me confidence.
Bench
45 x 5
65 x 5
95 x 5
105 x 5
125 x 5 same as squat, tough but remarkable control. Again, I’ve done a bit more weight, but it tends to go every which way.
Seated Row
60 x 5
70 x 5
80 x 5
90 x 5
110 x 5 paused a bit and sqeezed
[quote]cavalier wrote:
The rerun channel showed one of my favorite Columbo episodes this weekend, “Exercise in Fatality”. Robert Conrad played a fitness fanatic who kills a franchise owner who’s stumbled onto his crooked finances. He strangles him, then puts him on a bench and makes it look like a barbell fell and hit his neck. Clever. Conrad had a hell of a physique.
[/quote]
Ha I remember that episode, funny you mention that I was just watching the Johnny Cash one over the week.
Sounds like you are having too much fun in the gym!
Strange workout. Had all sorts of aches and pain here and there, even during the workout. But afterward, felt just fine. Maybe ate some bad stuff over the holiday? Stress? Or I’m living backwards like that Benjamin Button movie?
It’s kick the weight up day:
Squat
75 x 5
95 x 5
115 x 5
135 x 5
165 x 3 whew, got those fine, but barely, pretty tough.
115 x 8 put some juice into it
Bench
45 x 5
65 x 5
85 x 5
105 x 5
130 x 3 got it. tough, but good form. another few weeks and should be able to handle a plate on each side.
85 x 8 flying up
Seated Row
60 x 6
70 x 5
80 x 5
90 x 5
110 + 2.5 plate * 3 no problem
80 x 8
Cybex Leg Curl
65 x 7
65 x 7
Dip
-80 x 10
-80 x 10 good
Chin
-90 x 9 RETCHING! damn, thought I was through with that crap. concentrate, see if I can lower the stress level
-90 x 9 better, no retching, but last one was tough
I know I felt like crap the first workout after christmas, thought I was gonna puke. It has to be the OD on food that causes that, maybe the liver dumps it all into your system on that first workout. Good goals. I will post some, not sure how I will do, maybe just stay on program would be the best goal.