DBBP 5x10- pull-ups 5x5
Incline BP 3x12- straight LPD 3x15
Flyes 2x15- curls 3x10-triceps 5x15
Rear delt
Core
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Thanks. Thatās what I thought. Heās got me on the calf stretching for the heel pain and that is working well just after one day.
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Back day
Circuit warm up
45degree BE 5x10 adding weight- front squat 5x5- cable row 5x10
Squat walk out 3x10 second hold- upright row 3x15- rack pulls
Core
Well I havenāt figured out back day. Squat were high,like las time.
Going to try and go a little lower next week. Iām able to add a good bit of weight with the BE , so thatās fun. Squat day was going to be leg day and DL was supposed to be back. Iāve never trained as body parts, a change can be good.
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Shoulder day
Circuit warm up 3x25- DB incline press, face pulls, pull through
BTN 6x8- pull up 6x6
CG OHP 3x15- LPD 3x20
Assorted lateral raises, rear delts, 100
Core
Short and quick paced
A little surprised you kept BTN press with all this talk that they arenāt good for the shoulders. As long as it doesnāt cause problems, right?
I think they are fine. I donāt get any pain.
Itās a similar hand position for me as my low bar squats.
I use a thick bar.
I only lower the weight to the bottom of my head. Base of the skull.
Everyone is a little different. I donāt really buy into whatās considered good or bad or functional. Just trying to figure it out for myself in terms of exercise selection.
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Lots of people talk about btn press being bad. But I think itās a case of horses for courses. I did them a lot when I was younger because my dad told me to, my dad is in his 70ās now, still goes to the gym 5 days a week and still does btn presses. He has zero shoulder problems. If you can do them and they donāt hurt then carry on, I say.
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Figured it would boil down to that. Thank you, gentlemen!
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Good fo him. Thatās awesome.
I think we all want to keep going like that.
He probably looks and feels way better than those age comparable who donāt put the time into their physical well being.
Itās always interesting how many people started with weights under the influence of their Fathers or family member. I know I did.
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Yesterday
Arm day
Floor press 6x6- barbell hammer curls 6x6
DB skull crushers 3x12- EZ curls 3x10
Cable push downs 2x20 - DB curls 2x15
Core
Going to try squatting later this week with squat briefs, hopefully a little lower than last week
Definitely a new experience putting those on
Leg day soon to be squat day , hopefully in the new year
45 BE 5x10 with progressive weight- cable row 5x10- standing band knee extensions 5x5
Zercher 5x5
Front squats 3x5
Squats with 10 second hold
145x5 , 235x3,285x1
Core
No pain so far. Iām squatting to a 21 inch box this week. Last week was 22. Before my hip started it was 15. I hope to settle in around 17-18. 15 was parallel.
I bought some Metal brand training briefs from EliteFTS on sale last week. I used them on the back squats. They fit loose, except the hips and butt are snug. Interesting.
Time will tell
Good week to all.
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Chest day
Circuit warm up
DBBP 5x10- pull-up 5x6
Incline BP 3x12-lat Pulldown 3x12
Flyes 2x15- triceps 100reps
Core
Moved fast through the session, so a good sweat
Back day
Assorted SSBGM
Cable rows
The usual circuit stuff.
Going to finish this week of ā bodybuildingā, then back to normal. This just isnāt me.
Got some bad news on a personal level about a family member who I love with all my heart and soul. Like many of us 35+ training can be a way to release emotions that donāt have another outlet thatās acceptable. I pushed and pushed today , but itās still there. I need to be a picture of strength and compassion, but inside I just feel devastated. Time heals . Keep moving forward.
I am sorry to hear about your bad news. From one over 35 family man to another, I feel your pain and know how hard it is so be the rock you feel you need to be. Stay strong man.
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Thank you.
Sounds like you have been there. I appreciate the thoughts.
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Workouts + work got me through my wifeās death.
Grieving will happen, do it in private.
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Not gonna pretend like I absolutely understand, but still want to show some support. Hope youāll be alright, doc.
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Sorry to hear about your family, you will be in our thoughts. When things get complicated at times like this, what seems to work for me is to just go in without a plan and have āfunā with lifting. Fun really isnāt the right word but I hope you get the meaning. Just do whatever takes your mind off of the situation for a while. Do whatever makes you feel better.
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BTN 5x6, 2x10 - pull up 7x5
CG OHP 3x15- upright rows 3x15
Rear delts 50
Core
Floor press 6x6,1x10- hammer curls 5x6
Skull crushers 3x12- EZ bar 5x8
Push down 1x25- DB curls 21s
Core.
Iām having fun with arms. Thatās going to stay for awhile.
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