Heavythrower's New Log

Training Over 35 Lifter
21

ya consul, you have to try it to understand.

yesterday was arms, and this was one of my best post surgery workouts, as i really pre planned this one and actually thought about what i needed and what i wanted to accomplish for a change.

all supersets:

standing cable curl/rope tri pressdown 4x15 with drop sets these were my warm up moves

close grip pulldowns/chin ups // with dip machine 5x6 these were my power moves

cannonball curls with 56lb kettlebell / machine overhead triceps press 3 x failure these were my finishers.

shoulders; rear delt raises, 2x35

machine side delts 2x15

klokov press 2x 20 65lb barbell

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last few

legs-

pussed out and went to commercial gym so i could use machines.

lying leg curls 5 x 12 with drop sets at end

dumbbell stiff leg dl 100x8, 120x8 150x6,6,6 i really want to push my strength up on these, i like sldl for hams and lower back much better than any type of machine or good morning variation.

leg press 5 plates each side x 100 reps, i broke these down into “sets” in that i would stop every 15-20 reps or so in the locked out position and rest 10-20 seconds. this was brutal

lying cybex leg press with wide foot placing (summo wide) with paused at bottom, 2 x 25

leg extension 2x15

body weight walking lunges 2x 20 yards

chest- shoulders

decline db twister press, 4x15x70s
steep incline swiss bar bench press 4 sets , simple pyramid, top set was 95kg x 6
wide grip dips 3x10 x bodyweight with extreme stretch and rom at bottom and only 3/4 up
bent over rear delt raises 3x35x35lb
standing side delt raises 2x20x25lbs
db 6 ways 2 rounds

back(yesterday)-

superset madness-

meadows row / db shrugs 5x8-15
one arm barbell row / meadow shrugs face down on incline bench 4x10-15
chain deadlifts 120kg plus 12 chains total 3x8 / neutral grip chin ups 3x10 x bodyweight

23

have not posted in like a month, as my training has been evolving a lot for a few different reasons.

first, my right knee is getting worse, to the point i have had to drop squatting completely from my training, and all i do for low body is variations of deadlifts.

also, i got stuck in my weight loss, and i decided to sack up and to break through some barriers, i would harken back to the old days when i would cut weight for contests, and just basically starve myself for a while.

i eat 1-2 times a day, and not that much when i do eat, working on a severe calorie deficit.

i have dropped 20lbs in 3 weeks.

from 225-230 to this morning, 209.4!!!

i have had to reduce my training quite a bit due to my low energy levels, and i have to be careful not to injure myself or start breaking down muscle.

i do 2-3 total body sessions each week, usually 2-3 movements, a big upper body movement supersetted with a big low body movement, and sometimes a third big movement that is usually an antagonist of whatever upper body movement i did, but usually it is just two movements.

for example, this is my last two workouts.

saturday-

a1 dead squat bar deadlifts, worked up to 200kg for many sets of singles and triples, then did a cluster set of 5-4-3-2-1 with 180kg

a2 swiss bar bench press, worked up to120kg for lots of singles, then did 2 cluster sets of 5-4-3-2-1 with 90kg. pecs and triceps unbelievably sore the next day.

a3 standing fat bar barbell curls, did sets of 5-7 reps, worked up to 70kg

moments ago :

A1 snatch grip deadlifts 5x3 with 140kg plus 200lbs chain, 3x1 with 160kg plus 200lbs chain, then one cluster set of 5-4-3-2-1 with 130kg plus 100lbs of chain .

A2 standing strict overhead press with dead squat bar 5x3 with 70kg, 3x1x90kg, then one cluster set with 60kg but this cluster set did 5/5/5/5/5

no i did not upper back, if you do snatch grip deads and overhead press with enough weight and the right form, trust me ur upper back gets lots of work.

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480×640 32.7 KB

recent pics at 209

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720×960 52.4 KB

another at 209

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this is last week at 213

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Awesome progress.

28

Hey Heavy, would like your opinion in the Diabetic post here in this forum. :slight_smile:

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[quote]Derek542 wrote:
Hey Heavy, would like your opinion in the Diabetic post here in this forum. :slight_smile: [/quote]

???

30

so worked a 12 hour shift, got off at about 7am, starving, actually lost a pound while at work, 208lb was what scale said right before i got dressed to hit my garage gym.

did a 3 move circuit,

a1 deadsquat bar deadlifts ramp up to max single 260kg(this is a post neck surgery pr!) then backed down to 235kg for one cluster set of 4 singles, then backed down to 180kg, and did one cluster set of 5-4-3-2-1

a2 chins ramped up to bw plus one chain, all my sets were 3-4 reps, except when i was doing the last set of clusters, i dropped the chain and did 5-4-3-2-1 with just bodyweight

a3 slight decline dumbbell press, after a quick ramp, all my work sets were 6 reps with 90lb, last cluster set i dropped to the 80’s and did 7-5-4-3-2

GREAT workout. felt gooooood.

here is vid of the 260(ok 257.7)kg deadlift.

31

hmmmm ill try again, here is the vid of the max deadlift with the dead squat bar this morning.

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260kg x 1