Mike where are you brother? Here’s what an old fat man looks like hammering 95s. Praying the injuries go away. Have a blest weekend. Give me a holler same number. See ya
resend your number to me barry…or facebook me(michael headley) ill send my number in a text.
YOUR HUGE! hammer curls are no go for me due to carpal tunnel and the my cervical issues that make wrist flexion hard for me.
Heavy -
I will be following your routine and updates. I am dealing with minor injuries (knees/shoulder) but I am interested to learn how to cope and alter a routine to continue to train while rehab’ing.
Off topic - what are ‘stretchers’?
last week and beginning of this week:
right now i am going 6 day cycle
day 1 back
2 chest
3 legs
4 arms
5 rest
6 shoulders
7 start over
last week-
back
super sets again, really liking these, more on that later-
a1 dumbbell rows 4x12 heaviest set 125lbs
a2 neutral grip chins 4x6 (i am so stoked that i am able to do chins again, the neck injury had taken these out for a long time, pronated or grip is still no way, but supinated and neutral is coming back slowly)
b1 stretchers with 2 doubled light bands 4 x 15 (OMFG, paused at bottom of these, the low lat pump was unbelievable)
b2 bent over 45degree low underhanded grip bb rows with chains. (not a big fan of bent over rows, feel that if any real weight is used, the stress on the posterior chain detracts from the emphasis needed on concentrating on your lats, but i used an empty bar and eventually added 4 chains each side. this seemed to work well)
c1 partial pulls with 4 mats each side, pulling from mid shin, 315lbs plus 6 chains each side(240LBS) 5X6
C3 dumbbell shrugs with 70’s plus double choked mini bands 4x 12 with 3 sec pause at top)
super sets with the same body part as opposed to typical programming where you super set opposing body parts (like chest and back, tris and biceps, etc.) is working out well for me. again, the idea is to find new ways to stress and work the muscle to its limits without excessive loading as to prevent worsening my injuries.
chest-
incline db press, 4x15x70’s
slight decline dumbbell twister presses 3x10x70’s
flat chain flys 3x15
pec minor dips(still not totally sold on these, for two reasons, one, they bother my neck injury, and two, unless i go very wide and use very low resistance, that is, not even bodyweight, but bands or on the dip/chin assist machine, i do not feel these at all) but i am slowly developing the right muscles to get better at them. 2x failure
superseteted the pec minor dips with stretch pushups 2 sets to failure.
legs-
seated band leg curls, about a billion sets of 15-20 reps
trap bar deadlifts standing on 3 mats, 5x4-6 reps, last set was 425lbs
wide barbell box squats, with chains, worked up to 265lb on bar, plus 5 chains (200lbs total), simple pyramid of sets of 6, last set did a strip set 6-6-8-12
glute ham raises super-set with one leg split squats, 5 sets total 10 reps on the ghr, 20 reps on the split squats (body-weight only)
arms-
a1 fat gripz rope pushdowns 4x12
a2 single arm db curls 4x8 with 50lbs
b1 steep incline close grip bb press(stop at about 2-3 inches from my chest) simple pyramid 15-12-10-8-6 last set with 205lbs
b2 close grip underhand chin ups, 5x6 with bodyweight only
c1 seated dip machine 3x15 2 plates each side
c2 standing cable curls 3x8
shoulders-
1 quad set-
a1 side lateral delt raises with one chain x 15
a2 db thumbs up front delt raises with 25’s x10
a3 swiss bar standing overhead press, deep low stretch at bottom, stop just shy of lockout at top, 115lbs
a4 6-way shoulder raises with 10lb dbs x 6 reps
did 3 rounds of this brutal quad set, finished entire shoulder workout in 20 minutes give or take, unbelievable pump, could barely lift my arms to shower after and barely brush my teeth!
TODAY BACK DAY AGAIN-
a1 meadow rows, pyramid up to 6 25’s for 6 reps
a2 wide neutral grip lat pulldowns, 10 rep sets
b1 v bar stretchers 3x15
b2 straight arm medium grip straight bar standing cable pull overs, 3 x 15, the pump i got from stretchers last week with bands and pause was NOTHING compared to the pump on theses, along with meadows rows, theses are my newest favorite back exercise, really really feel these in that hard to reach low lats !!!
c1 light band assisted rack pulls from mid shin 5 plates, worked up to 5 plates x11 reps
c2 straight leg deadlifts from floor with straight weight, worked up to 325x10
d1 dumbbell shrugs 75’s x 20
d2 barbell shrugs 225lbs x 20
d3 shrugs in standing calf raise machine, entire stack x20
whew1 DONE!
d2
[quote]bobStash wrote:
Heavy -
I will be following your routine and updates. I am dealing with minor injuries (knees/shoulder) but I am interested to learn how to cope and alter a routine to continue to train while rehab’ing.
Off topic - what are ‘stretchers’?[/quote]
FIRST stretchers are a back /lat exercises, do a search on this site cross ref john meadows articles, and you will find a video of them. pretty much all my training right now is a total rip - off what john meadows is doing for dave tate over at Elite Fitness Systems, I practically cut and paste the workouts john has dave due, with a few exceptions allowing for equipment i have access to and movements that i cannot due from my injuries.
[quote]bobStash wrote:
Heavy -
I will be following your routine and updates. I am dealing with minor injuries (knees/shoulder) but I am interested to learn how to cope and alter a routine to continue to train while rehab’ing.
Off topic - what are ‘stretchers’?[/quote]
SECOND your rehab/road to recovery is very dependent on what wAS /IS WRONG WITH YOU. the biggest influence on my rehabilitation has been one of members here FISHCER and what dave tate and john meadows are doing.
i was/am at a point that though my most serious injury are cervical buldgeing discs that are pressing and flattening my spine on my right side, causing right sided pain, parenthesis and weakness, to make a on story short, pretty much every other joint has some issues too, knees, wrists, shoulders, achilles, you name it.
what I have done is what FISH calls “rehab with weights” instead of eliminating tons of movements, and or shortening rom on movements, i DRASTICALLY decreased the loading and made sure i did FULL ROM , sometimes even exaggerated ROM with very light weights for super high volume, which stretched my soft tissue and pumped blood into everything, which allowed healing and reconditioning of my joints.
hope this helps,
HT
chest-
slight decline db twist press 3 warmups, 4x12x80lbs, 6x90, 4x100. this is Pussy weak for most of the studs here, but i was soooooo happy to be doing any kind of pressing with the 100’s i was a happy dude the whole day! kiss my ass.
lol
incline machine press with mini bands, 4x8 after tons of warmups
flat reverse band bench press with the monster minis, 5x5 simple pyramid, final set was with 295lbs.
pec minor dips with band assist 4xfailure superset with stretcher pushups 4 x failure
machine flys, 3x15 giant set, superset with same machine reverse/rear delts 3x30
legs-(this was a tough day, HORRIBLE soreness today still, made my night shift at work shitty)
a1 leg curs, 5x8-12 pyramid up, than the last set was a strip set with partials at end
a2 leg extensions 5x15
b 45 degreee leg pres, 1 super giant set, started with 1 plate each side, did 10 reps, taking only as long as it took to add plates, kepped adding one plate each side until i got to 7 plates, then still with no rest, started taking one plate OFF each set till I got to 3 plates each side. reps never were above 15, or lower than 6. this KILLED me, I soaked my gym clothes to the point people were staring at me in disgust, i was breathing so hard i am sure some considered calling 911, but after some rolling around on the ground, i continued
bodyweight one leg split squat with non working leg elevated on bench, 5x20. PUKED after the 3rd set, rested 10 minutes, then kept going.
I had so many veins popping out of my thighs and quads, i wish i had a camera, it was freaky.
also scary. not sure how i looked after this workout, but more than one weird stare and “hey dude, you okay?” comments, those young bucks must have thought this old fart was gonna have a heart attack, .lolo
me and a work buddy goofing off, he is actually a pretty good competitive grapple, i would have him train me but my neck cant handle it, he was a stud HS wrestler (state championship competitor multiple times" and does decent in regional jujitsu tournaments. he is 5’ 9-10" 195. what i noticed about this, is how big my head is. holey crap!
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Looking Good Mike!
A fantastic weekend to the crew. This old fart is picking up something heavy today.
After deadlifts, rows. Bad pic.
Nothing like an easy set of rows with 315 after some deadlifts, huh Barry. You’re lookin storng as ever, bro.
[quote]hel320 wrote:
Nothing like an easy set of rows with 315 after some deadlifts, huh Barry. You’re lookin storng as ever, bro.[/quote]
Thanks Harry, every time I pass the old Reese I think of you.
back-
hammer iso seated row 4x12 x 5 plates plus mini band
hammer seated iso lat pulldown 5x10x2 plates each side, with a spotter adding resistance at very top of the movement to get an extreme stretch.
conventional deadlifts from floor, worked up to 210kgx6, then 170kgx17
lat quad-set: standing stiff arm cable pull downs x 12
low-cable rows x 15
dumbbell shrugs with 3 sec pause at peak contraction 85lbers x 12
hise shrugs in standing calf machine x 10
3 rounds
chest-
slight decline dumbbell twister press, 4x12x70lbs
steep incline presses with chains 3 chains each side 5x8, due to logitics of this movement, there was no deload/overload, but the chains swinging added a level of instability that i believe forced me to work harder
reverse band bb flat bench press, 5x5 simple pyramid, top set was 295lbs with the monster minis.
pec minor dip to failure super set with stretcher pushups to failure 4 rounds, first set was like 17 reps with he dips and 22 pushups, we wont talk about the last set 
nothing new to report same old, but i will mention that i had a pretty god back day yesterday
-meadows rows, 5 warmup sets of 8 untill i got 6 25’s on the bar, then did 4x6-8
-v bar reverse lat pull downs, 2 rest pause sets
-straight arm standing cable pull downs with rotatational bar, 3x12(damn, these hammer my lower lats at bottom when i ghold for a peak contraction for a sec or two)
-deadlifts from floor: warm ups with sets of 5 until i hot yo 365, then started adding a set of chains each set for 5 reps, untill it got hard at 5 chains each side. the next set i kept the 5 chains and did an all out set to failure with 11 reps. this was a grinder folks.
-back raises 100 reps
recent pic, i think i have added some upper body mass since switching to a john meadows type routine? no?
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[quote]barryjenkins00 wrote:
Should have went to the straps, but I’m a little common sense challenged.[/quote]
old school hard core and epic. you are a beast.
: [photo]37316[/photo]
: [photo]37319[/photo]
Been following your progress, pretty good stuff.