5:30 a.m. workout HCMC, VN
Bench Press: 135x10, 205x5, 225x5x5, 235x4x2
Decline Bench: 135x10, 185x10
Close grip Tricep Press: 135x10, 155x10
Mil Press: 3x85x8
Row: 3x85x8
Facility is limited at the hotel. Still had a fair upper body day. Did not do chins, dips power cleans or squats Did the presses and rows on a little short bar. The attendant looked at me like I had lost my mind when I weighed the bar. Still it was a fell good workout, if not very functional.
[quote]j_willy3 wrote:
5:30 a.m. workout HCMC, VN
Bench Press: 135x10, 205x5, 225x5x5, 235x4x2
Decline Bench: 135x10, 185x10
Close grip Tricep Press: 135x10, 155x10
Mil Press: 3x85x8
Row: 3x85x8
Facility is limited at the hotel. Still had a fair upper body day. Did not do chins, dips power cleans or squats Did the presses and rows on a little short bar. The attendant looked at me like I had lost my mind when I weighed the bar. Still it was a fell good workout, if not very functional.[/quote]
Way to keep at it on the road JW!
I know how tough it is on the road. I always struggle with keeping my meals under control eating out full time.
Strength is looking great willy! Keep up the fantastic work.
Late workout Ho Chi Minh City, Vietnam
Military Press: 99x8x4
Bent Row: 99x8x4
Bench Press: 135x8, 205x5x3, 225x5, 225x4, 225x2, 205x5
Decline Bench press: 135x8, 185x5, 185x5, 195x6
Close grip press: 135x5, 155x5x4
Leg press: 205x10x3
changed the order of the routine around. Some little Malaysian guy was benching and I didn’t feel like adding my 45 lb plates on his 10 lb plates between his sets. I did the back and shoulder stuff first. That got my chest and back stuff out of whack and I didn’t have the gas to try the 250 lb bench press attempt. I have shot my diet all to hell. Walked all over HCMC today, drank cans and cans of Bia Bia Bia (333) beer. ( I need to import this stuff!!) I have eaten my weight in spring rolls, and pho. Tonight I capped it off at a Brazilian restaurant. That is a carnivore’s dream. Gotta hop the plane tomorrow night, for a day long flight home, which seems like a week.
I wish I were Mr. T and could be “knocked out” for the flight.
Get back safe.
Finally home. Today was a regular taining day but I slept in. I’ll get back in the saddle Thursday. I need to be in the saddle this second!! I gained 8 lbs over there.
I drank way to many Bai Bai Bai (333) Vietnamese beer…
Willy,
Good to see you back…now get to work!!!
I’m on the same journey!
Hang in there, the road is long and arduous but you WILL get there!
We’re all pulling for you!
JB
Glad to have you back. Rest up and hit it hard!
Going to the gym this afternoon. Hoping to change the workout as follows
Day1
Bench
Seated Row
Flat dumbbell Press
Dip
Day2
Squat
Leg curl
Leg ext
calf raise
upright row
Day3
Close Grip bench
Incline bench press
Military Press
Skull crushers
Day 4
Good morning
leg curls
lunges
bent row
Any thoughts and ideas?
Willy,
I might take out the Good Mornings and do some type of deadlift instead on Day 4. The DL will work the entire back and be a good complement to the other lifts you are doing that day.
You might also consider doing some type of pullup on Day 3 instead of the close grip bench. It looks like you are getting a good amount of pressing in the rest of your routine.
A strong pull type lift would help balance your development. If you cannot do pull-ups for reps, then use an assisted pull-up machine or just do the negative portion.
Overall, it looks like a good routine for total strength.
Point well taken, mday. Day 4 is going to be Sunday for me, Since the gym has no real lifting platform I can do some deads then. Pull ups were a slip of the mind. Thanks for reminding me
Went in for a light workout this morning
Dip: BWx10x2
Bench: 135x8, 205x5x3, 225x3x2
Close grip press: 135x8x3
Incline DBell press: 40x8x2
Seated row: 90x10x3
Tweaked the shoulder in HCMC apparently. Thought it was from sleeping on the plane, then DOMS, but apparently I had too much weight and bad form on my military presses there.
Family at the beach this week and next, I am commuting to work. Guess I’ll just have some light workouts for another week and start the new training regime.
Willy,
Good to see you back at it. Watch that shoulder and get some work in when you can.
Enjoy the beach…
The only thing I worry about in your new workout is your balance of push and pull exercises. For shoulder health and over all balance I try to do as many (if not more) pulling exercises then pushing. I just don’t want you to end up like me…nagging shoulders from all push and no pull for years.
New regimens can be fun.
I admit I have a hard time moving from one while it is still working, but they can really make things move.
Hey, Willy, finally got around to reading your thread start to finish. You’re doing great! You are remarkably free of mental problems unlike some power cleaning fanatics we know. However, speaking of power cleans, I saw in your new workout regimen they are GONE!
Dont do it! You were making nice progress, I saw when you jumped up to 135 on 6/1 and 155 on 6/15. Gotta wrap those wrists, even then I tweak em every so often.
In your new routine I would replace the upright rows with power cleans on day 2, and maybe do them from the hang every other workout with straps.
Just want to thank you for all the good, encouraging posts on my thread, keep it going and I'll be watching.
Doc
Back in the gym tomorrow. I am looking forward to it. Probably will stick to the old workout for a few weeks.
The Doc, mday, econgex, and my wife’s nephew made me re-think the new workout. Mday and ecogenx made me think about balancing the push/pull stuff. I had really forgotten about that during my years off.
Doc pointed to my glaring omission of the power clean. My wife’s nephew asked about the what I was doing to build my “beach muscles”. That reminded me I didn’t much care about beach muscles, just being “ugly strong”. To be “ugly strong” the power clean should be a key component.
You sound like me. I really don’t care for the look just want to be strong. Having showy muscles without the strength is like driving a Corvette with a 6 cylinder engine.
8lbs on your trip huh? My we have work to do don’t we? Glad your back safe willy, sounds like a good time.