Strong close grip work OG.
3 fingers on the smooth is definitely close gripping, my elbows won’t take that close of a grip any more.
Nice work, OG, dips and the CGBP look solid.
Thanks Dave and Jack appreciate it…every once in awhile a good day comes rolling by !
Rise 4:04
Light Condo Day
Tmill 15 min
Elliptical 10 min intervals 40/20
Foam and stretchy stuff 20 min
3 pull ups
Peace
So you weigh about 170 and did a CG bench 250? Very good.
Cav- Thanks brother…appreciate that!
Rise 4:00
tmill, foam, stretchy stuff
deads 135x5, 185x4, 225x3, 275x2, belt 315x1, 345x1, 315x2, 225x10
RDL 2x10x135
Chins deadhang 8,8
end of deload now its onto the final 12 weeks of LRB 365,which is a mass building phase…I never do good at these, I wont eat enough…
Peace
[quote]OldGoat wrote:
end of deload now its onto the final 12 weeks of LRB 365,which is a mass building phase…I never do good at these, I wont eat enough…
Peace[/quote]
Change that thought process right now! Seriously…, if you are thinking its going to hold you back , then do what must be done !
And you talk about my deloads? A 250 bench and 345 DL count as deloads up in NE?
Nice work!
[quote]Up wrote:
[quote]OldGoat wrote:
end of deload now its onto the final 12 weeks of LRB 365,which is a mass building phase…I never do good at these, I wont eat enough…
Peace[/quote]
Change that thought process right now! Seriously…, if you are thinking its going to hold you back , then do what must be done !
[/quote]
Yes, Mam!
[quote]LittleStrick wrote:
And you talk about my deloads? A 250 bench and 345 DL count as deloads up in NE?
Nice work![/quote]
Oh, you saw that? It gets you PR’s all day everyday so I thought I would give it a whirl…
sore as all get out this AM …went and had deep tissue and trigger pt massage yesterday,ouch… 1 hour of pain and suffering…
Tmill 20 min
Foam and stretchy
single leg ext 5x10x50
single leg hammie curl 5x10x40
end deload…next phase starts tomorrow… its a mass build phase…place your bets, will the old goat be able to add 10lbs of BW in 12 weeks? Vegas set the over/under 8.5lbs…
Have a great weekend ,
Peace
Im taking the Over!
Good to see the OG stubborn as ever! Nice work during that deload phase…
I’m with Matty on the over! LOL
Matty and L2TG thanks boys appreciate you dropping by the goat pen…
Opening weight 169.5 The quest for 179.5 has officially started.
Stationary Bike 8min 2.08 miles, foam, stretchy
BP 135x5, 155x4, 175x,3 215x2, 250x1, 225x11( +1) left 1 ,2 with a spotter 50% set 5
wide grip deadhang chins 7,7,7,7
incline DB single DB 2x12x50, 2x10x55 this really makes you brace your obliques…
Band pull aparts 2x10 behind the neck…
Gorilla walk as soon as I recover. I can feel their eyes burning through the back of my head as I type this.
Peace
[quote]OldGoat wrote:
place your bets, will the old goat be able to add 10lbs of BW in 12 weeks? Vegas set the over/under 8.5lbs…
Have a great weekend ,
Peace[/quote]
Easy. Just gobble loads of cheesecake, ice cream, cinnamon rolls . . . wait, that’s not what you meant?
Cav- funny, but I don’t like ice cream or cake…weird, I know
T mill, foam, stretchy
BB Curls 5x20x45
OH DB EXT 5x20x50
Hanging leg raise 20,18,16,14,12
Peace
Gotta love the hanging leg raises to finish off the day. Great close grip work and thanks for the props.
Thanks GV
Tmill, foam, stretchy
Squats barxbunch, 135x5, 155x4, 175x3, 215x2, 250x1, 210x10 50% set 5 belt for 250
Hip Thrusters 4x12x145
single leg curl 3x20x40
calf raise 2x13x80
single leg ext 4x20x40
Peace
That’s some good ol’ fashion leg work OG! I’m usually working on the opposite of weight gain. How about I just give you 10lbs
Curious though, what’s the plan for the weight gain? Do you just need to consume more protein and fats?
[quote]Wiex wrote:
That’s some good ol’ fashion leg work OG! I’m usually working on the opposite of weight gain. How about I just give you 10lbs
Curious though, what’s the plan for the weight gain? Do you just need to consume more protein and fats?[/quote]
Ill take the 10 and if you want to; throw in an extra 5!! Yeah Wiex, basically I just need to consume more. I have never been an eater; hence 170lbs…So I need about 500kcal/day above what I normally do and over 12 weeks I should pick up the 10lbs. Plus I’ll trim my cardio and sprint work to a minimum( but Not going to stop it as I worked to hard to get to a reasonable sprint speed for a 53 yr old)…and that should do it.
I’m adding oatmeal as part of my post workout AM intake which is typically just a protein shake, making sure I have 2 promax protein bars during the day along with slightly larger portions for dinner and that should do it…after a few weeks of that I’ll look at where I am at and if I need to add a Casein shake before bed, ok, I’ll do that. Where I always fail is the weekends…and where most people fall off the horse on the excess side during the weekend I actually tend to eat less and coupled with greater activity well, I usually backslide right back to about to 170lbs!!
[quote]OldGoat wrote:
Cav- funny, but I don’t like ice cream or cake…weird, I know
Peace[/quote]
That’s nothing. Imagine how I try to explain to people I can’t stand beer or most other alcoholic drinks.