So, all the exercises that are in this article are what I have been doing.
As you can see, there are no impressive numbers to put up, and it takes the fun out of it.
However, I have noticed improvement in my pecs, and prior to training like this, my pecs have never been anything impressive (as you can tell if you read my prior posts in this log).
So this happened!
Back/Bi day
Started with cables, then some landmine rows, then I supersetted DL (light) with close grip pull downs for 4 sets, then supersetted meadows rows with close grip pull downs.
Biās? Just did a round robin with cable curls band opposed, and seated 3/4 curls, then leaned back and did db curls with a 10 second negative. 4 sets of those till my arms blew up.
Good day, but on the anabolic diet, today was a carb day. I think that helps with the pump.
Legs/shldrs
Legs
Sandbag squats, like zerchers, but with a 50lb sandbag, 3/4 reps, concentrate on glutes
Empty bar squats, 3 sets of 12-15
135lbs, 3/4 reps with a 5 sec hold at the bottom, 5sets of 8-10
Landmine squats 4 sets 15, 1 second hold at the bottom
Bulgarian split squats 3 sets per side
Ham curls on a ball
Sldrs
Viking raises with a 25, 4 sets of 15 rep plate raises with a 10 second hold
Then some rear delta on the cables
Now Iām ready for a nap!
update -
This is me at 227 lbs of twisted steel - lol
Still on the Anabolic diet, its basically an atkins diet with a carb day on the weekends. I started at 235lbs, and am now to 227 - getting leaner, but still can lose probably 20 lbs to get to where some lower abs could poke through.
I have always done more powerlifting moves, but now with my current state (old AF), I have resorted to more of a bodybuilding regimen - that means no real numbers but I do get an incredible pump these days -
Oh well -
not bad for 57? By the way, could you guess at what my BF% is these days? I have one of those induction weight scales, but they are totally not as accurate as they claim to be -
Iām guessing 20ish%
Not bad for an old dude 
keep up the good work!
How tall you iz sexy ginger
Nice width!
Iām right at 6ā even - still puts me at over 30 BMI!
That means Iām clinically obese, right?
I was thinking 20% also, but that induction scale has me at 30% Bodyfatā¦piece of shitā¦grumble,grumbleā¦
Yes, but thatās one of the pitfalls of BMI. You gotta understand, 95% of the population doesnāt lift weights lol
So fat dude. Itās sad
Just kidding man, looking jacked and joozy
My fellow ginger
My favorite Viking 
Itās up to us to save the rest of them from themselves, @ChongLordUno
Waitā¦thereās other Vikings in your life?
Iām sad now.
Update this, yo !
Haha, I have a fan?
How awesome is that?
((Hugz))
Youāve always had fansā¦
This is not much of a logā¦
Got my COVID shot a couple of weeks ago (J&J) and been dragging ass ever since, I even took all last week off of training.
So today - chest/tris/abs.
For abs, I do the canister training on this site, in addition to some rotation work.
Chest:
20 lb DB fly press, 4 sets of 20 reps with a slight decline
30 lb DB with a slight incline, 4 sets of 15 or so, with a 30 second hold at the last set, a big stretch at the bottom.
Tris
Ez curl skulls with 45 lbs, hold the flex all the way through with a 2 second squeeze hold at the top, alternate with pushdowns at 45lbs with a 4 second down, one second hold and 4 seconds up.
Then loaded up the ez curl with quarters for4 sets of 15 or so reps, alternating with reverse pushdowns with a quarter.
Then called it a day.
Still dragging ass, low energy.
Oh well.
