I see you snuck another rep in on the set at 225. Nice job.
There are no power racks to bench in? You know…I just realized, I don’t even know where you workout.
Great story, btw (belatedly). Your young ones sure do seem to have received the talent gene…and the work ethic.
[quote]OldGoat wrote:
Thanks GV
bike 8 min 2.04mi
foam stretchy
BP 135x5, 155x4, 175x3, 215x2, 250x1, 225x11, 60 sec 225x5 need to get a spotter and get the final rep on each set.
pull ups 6,6,6,6,6,
single arm incline DB 55x14,13,12
Peace[/quote]
I can’t believe your year workout adventure is almost over. Goes by way too fast.
[quote]LittleStrick wrote:
I see you snuck another rep in on the set at 225. Nice job.
There are no power racks to bench in? You know…I just realized, I don’t even know where you workout.
Great story, btw (belatedly). Your young ones sure do seem to have received the talent gene…and the work ethic.
[/quote]
Thanks Strick, I work out at a commercial gym, not a very good one either. But its open at 4:30AM and the lady who opens never ever doesn’t show nor is she late. Its the only place closes enough to me that I can do it and get home to take care of the dogs before heading to the salt mine. It has an old school power rack but the hole spacing is like six inches apart and I either clank the bar or its half way through my chest.
My kids are lucky,their Mom is athletic and super competitive.
[quote]NHLFTR wrote:
[quote]OldGoat wrote:
Thanks GV
bike 8 min 2.04mi
foam stretchy
BP 135x5, 155x4, 175x3, 215x2, 250x1, 225x11, 60 sec 225x5 need to get a spotter and get the final rep on each set.
pull ups 6,6,6,6,6,
single arm incline DB 55x14,13,12
Peace[/quote]
I can’t believe your year workout adventure is almost over. Goes by way too fast.[/quote]
Yeah, about 9 lifting weeks to go Steve…this mass building isn’t for me but I signed on to do the program so I am staying with it til the finish line…Learned a lot a long the way…if I could only remember what!
[quote]OldGoat wrote:
[quote]LittleStrick wrote:
I see you snuck another rep in on the set at 225. Nice job.
There are no power racks to bench in? You know…I just realized, I don’t even know where you workout.
Great story, btw (belatedly). Your young ones sure do seem to have received the talent gene…and the work ethic.
[/quote]
Thanks Strick, I work out at a commercial gym, not a very good one either. But its open at 4:30AM and the lady who opens never ever doesn’t show nor is she late. Its the only place closes enough to me that I can do it and get home to take care of the dogs before heading to the salt mine. It has an old school power rack but the hole spacing is like six inches apart and I either clank the bar or its half way through my chest.
My kids are lucky,their Mom is athletic and super competitive.
[/quote]
No doubt Mom’s genes played their role. But it ain’t Mom in the gym at 4:00 in the morning! (Unless, of course, you correct me on that…lol) That work ethic, not to mention the athleticiscm to bench 133% of your BW for over 10 reps, sure doesn’t hurt!
Looking forward to reading your recap of the year of lifting.
I’m thinking of doing something similar with 5/3/1.
[quote]LittleStrick wrote:
[quote]OldGoat wrote:
[quote]LittleStrick wrote:
I see you snuck another rep in on the set at 225. Nice job.
There are no power racks to bench in? You know…I just realized, I don’t even know where you workout.
Great story, btw (belatedly). Your young ones sure do seem to have received the talent gene…and the work ethic.
[/quote]
Thanks Strick, I work out at a commercial gym, not a very good one either. But its open at 4:30AM and the lady who opens never ever doesn’t show nor is she late. Its the only place closes enough to me that I can do it and get home to take care of the dogs before heading to the salt mine. It has an old school power rack but the hole spacing is like six inches apart and I either clank the bar or its half way through my chest.
My kids are lucky,their Mom is athletic and super competitive.
[/quote]
No doubt Mom’s genes played their role. But it ain’t Mom in the gym at 4:00 in the morning! (Unless, of course, you correct me on that…lol) That work ethic, not to mention the athleticiscm to bench 133% of your BW for over 10 reps, sure doesn’t hurt![/quote]
No Mom is not in the gym at 4! And thanks Strick
Bike 16min 4.6mi
BBCurls 5x15x60 45 sec rest between sets
OH DB EXT 5x15x50 45 sec rest between sets
pec deck 2x20x90
planks 2min, 1:30
Peace
4:30 AM is serious dedication on the woman opening the gym and you for lifting that early.
GV- its the only time I can do it…not having a choice makes its easy
tmill, foam, stretchy
squats 135x5, 155x4, 175x3, 215x2, 255x1,1 210x13 60 sec rest 210x7 lung buster!
BB hip thrusters 135x12, 155x12, 185x12, 205x10
leg ext 4x15x50 single leg
hammie curl 12,12,13,12 x25 single leg
Gorilla walk here I come
Peace
Great work OG. I’ve done the early thing, it sucks at first but its a great way to start your day.
I’m trying to start out the morning with half my workout, and doing the other half in the evening. You inspired me. Of course I’m starting at 6, not 4. I need to take baby steps… 
[quote]corrmhona wrote:
I’m trying to start out the morning with half my workout, and doing the other half in the evening. You inspired me. Of course I’m starting at 6, not 4. I need to take baby steps… :)[/quote]
it takes a little getting used to but once it becomes the routine its actually not bad.
Tmill 22min with 36lb vest
db side laterals 5x15x10 with 45sec rest
face pulls with ext rotation 5x15x60 with 45 sec rest
neutral grip deadhang chins 5,5,7,7,5 the 1st two sets of 5 with vest on
gorilla walk 1.6 miles
chillin beers waiting for football…well and mowing the lawn and trimming some shrubs and cleaning out flower beds for winter…shit did I just say winter?
Peace
So how far do you take exercises? Near failure? Or just until you start to slow down?
[quote]cavalier wrote:
So how far do you take exercises? Near failure? Or just until you start to slow down?
[/quote]
Cav the stuff I am doing is based on a % of everyday max so unless I am doing an “as many reps as possible” set…I’m well within my comfort zone…on those As many as possible sets I still leave a rep behind…But Cav I’m not qualified dispense information on what you should do. I can only tell what I do…maybe drop a question or two into Fischer’s log…He trains a pretty diverse crowd, has had his share of medical huddles and knows a shit ton more than I ever will so perhaps he could offer up a nugget or two.
t mill, foam, stretchy
MP 65x5, 85x4, 115x3, 135x2, 145x1, 155x1, 125x14 +2 repPR, 60 sec rest 125x5 tanked…didn’t care I was done!
DB rows 3x12x75
db seated MP 35s x18,18, 12
hammer curls 25s x 14,12, 11
I knew today was going to be decent…just one of those good days…now to brace myself for the crappy ones that almost always follow!!
Peace
OG, 125x14 is a great set! It would be hard to follow with a 50%, though. When delts get tired, they get tired. (Sounds like something a football coach would say…)
Great work!
[quote]LittleStrick wrote:
OG, 125x14 is a great set! It would be hard to follow with a 50%, though. When delts get tired, they get tired. (Sounds like something a football coach would say…)
Great work!
[/quote]
Coach, thanks coming from you it’s much appreciated… that 50% was tough when I hit that 5th rep my brain said …excuse me, 53 is not the new 35 we’re done here!
If 53 isn’t the new 35, is it the 25? I just want something to look forward to. 