Doogie Starting Fresh

Training Over 35 Lifter
41

5.31.23 weight: 236.2
A. Goblet Squat 3x10
A. Scrape the Rack Press 3x10
A. Reverse Lunges 3x8
A. DB Lateral Raise 3x12
B. Inc Tate Press 3x10
B. Planks 3xF
B. Box Jumps 3x10

3 Likes
42

6.1.23 weight: 235.4
A. Floor Press 3x8
A. Reverse Inc DB Row 3x10
A. Machine Chest Press 3x10
A. Underhand Pulldown 3x10
B. Reverse Inc Hammer Curl 3x8
B. Hanging Leg Raise 3x8
B. Burpees 3x10

3 Likes
43

6.2.23 weight: 234.6
A. Goblet Squat 3x10
A. DB Shrug 3x10
A. Bulgarian Split Squat 3x8
A. TRX Face Pull 3x12
B. Lying DB Ext. 3x10
B. Ab Wheel Rollouts 3x8
B. Bench Hops 3x12

3 Likes
44

6.5.23 weight: 235.6
A. Inc DB Press 3x10
A. Pulldown 3x10
A. Hand Release Pushups 3x10
A. TRX Low Row 3x10
B. Inc DB Curl 1x8*
B. Crunches 3x12
B. Jumping Jacks 3x25
*Iā€™ve developed Tennis Elbow in my right arm. Curls were a no go.

3 Likes
45

6.6.23 weight: 237.2
A. Goblet Squat 3x10
A. Scrape the Rack Press 3x10
A. Reverse Lunges 3x8
A. DB Lateral Raise 3x12
B. Inc Tate Press 3x10
B. Planks 3xF
B. Box Jumps 3x10
No idea why my weight shot up yesterday.

3 Likes
46

6.12.23 239.8
A. Inc DB Press 3x10
A. Pulldown 3x10
A. Hand Release Pushups 3x10
A. TRX Low Row 3x10
B. Inc DB Curl 1x8*
B. Crunches 3x12
B. Jumping Jacks 3x25

3 Likes
47

6.13.23 weight: 239.6
A. Goblet Squat 3x10
A. Scrape the Rack Press 3x10
A. Reverse Lunges 3x8
A. DB Lateral Raise 3x12
B. Inc Tate Press 3x10
B. Planks 3xF
B. Box Jumps 3x10

3 Likes
48

6.15.23 weight: 238
A. Machine Chest Press 3x12
A. Reverse Inc DB Row 3x8
A. Pushups 3xF
A. Underhand Pulldowns 3x12
B. Reverse Inc DB Hammer Curls 3x10
B. Palloff Press 3x10
B. Jumping Jacks 3x25

Been shooting baskets and chasing rebounds in the evening for 30 minutes. Burning about 280 calories during that.

3 Likes
49

6.19.23 weight: 238.8
A. Goblet Squat 2x10
A. Reverse Lunges 2x6
A. Bulgarian Split Squat 2x8
B. Jumping Jacks 2x20
B. Rope Pushdowns 2x20
B. Jumping Jacks 2x20
B. Crunches 2xF
C. 20# Slam Ball Work:
5 straight up
5 chest pass
5 overhead throw
5 scoop forward
5 scoop backward
5 rotational left
5 rotational right

3 Likes
50

6.26.23 weight: 240
A. Inc DB Press 3xF
A. Machine Chest Press 3xF
A. Pushups 3xF
B. Bar Curl 3x12
B. Crunches 3xF

3 Likes
51

6.27.23 weight: 241
A. Reverse Inc DB Row 3x8
A. Pulldowns 3x10
A. TRX Low Row 3xF
B. Lying DB Extensions 3x10
B. Palloff Press 3x10

4 Likes
52

8.14.23 weight: 241
3 rounds of 10 reps:
DB Squat
DB Split Squat
DB Split Squat
1 min rest

90 seconds calf raises

3 rounds of 10 reps
DB Romanian DL
Hip Thrust
DB Sumo DL
1 minute rest

1 minute squat hold, 1 minute air squats, 1 minute hip bridge squeeze
40 calf raises

A sword has been hanging over my job for a few months and finally fell last Thursday. Iā€™m optimistic about finding something new soon, and Iā€™m determined to take advantage of the ā€œfree timeā€ I have now. I paid $5 for the Basement Beast DB workout and Iā€™m going to follow it for 12 weeks. I actually plan to stick to it for 12 weeks. That is very unlike me. And I plan to do something active in the evenings as often as possible. Temps are running about 104 here, so it probably wonā€™t be much more than a walk, but it will be better than doing nothing.

4 Likes
53

8.15.23 weight: 241.2
3 rounds of 10:
Inc DB Press
Inc DB Fly
Anterior DB Raise
1 minute rest

90 seconds skull crushers

Round 2 3 sets of 10
DB Press
DB Fly
Inc Pushups
1 minute rest

1 minute water bottle chest squeeze, 1 minute rope pushdowns, 1 minute overhead tri extensions

Pushups AMRAP (tris cramped pretty hard after 12)

4 Likes
54

8.17.23 weight: 240.8
3 Rounds of 10
Band Assisted Chin-ups
Reverse Inc DB Row
Bent over DB Row
1minute rest

90 seconds of DB curls

3 Rounds of 10
Pulldowns
Leaning DB Row
Leaning DB Row

1 minute towel push/pull, 1 minute DB hammer curl, 1 minute DB hammer hold, 30 seconds towel squeeze

Wide grip bar hang to failure

4 Likes
55

8.18.23 weight: 240.8
3 Rounds of 10
Chest Supported Lateral Raises
Chest Supported Anterior Raises
Chest Supported Reverse Fly
1 minute rest

90 seconds lateral pulses

3 Rounds of 10
Lateral Raises
Anterior Raises
Bent Over Rear Fly

1 minute lateral pumps, 1 min anterior pumps, 1 minute reverse fly pumps
15 around-the-world

4 Likes
56

8.22.23 weight: 242.6
3 Rounds of 10
DB Squat
DB Sumo Squat
DB Narrow Squat
1 minute rest

90 seconds of calf raises

3 Rounds of 10
Single Leg DL
Single Leg DL
DB Straight Leg DL
1 minute rest

1 minute squat hold, 1 minute air squats, 1 minute hip bridge hold and squeeze
50 calf raises

3 Likes
57

8.23.23 weight: 241.4

3 Rounds of 10
DB Fly
Alternating DB Press
Inc DB Press
1 minute rest

90 seconds skull crushers

3 Rounds of 10
Inc DB Fly
Inc Alt DB Press
DB Press

1 minute iso squeeze, 1 minute rope pushdowns, 1 minute overhead extensions
Pushups AMRAP

2 Likes