Bench 135X12X2,225X10,275X6,315X4X2
hammer bench 6 platesX12,8X8X3
floor press 275X5X4 cg
curl 105X10,125X6,145X6,165X6,145X6,125X6
hammer strength curl mach 135X12,160X8,185X6
hammer curl 70X10X2
wrist roller 27.5# 5X5
ab roller
Done, see ya.
monday morning
dusted of the glute ham raise in my garage and did the following:
a1 one leg squats, 5 sets, top set 35lb db each hand and 2 chains on neck x 10
a2 glute ham raises 5x10
b1 back extensions with 35lbs on ghr, 5x10
b2 roman chair abds on ghr 5x10xbw
done!
this morning after work:
a1 db bench 5x10, top set 80lbs. i am getting weaker at upper body pushing. bad elbow is bad.
a2 bw chins, 5x5
b johnson presses, 90lb barbell, 2x20
c bench dips 1x35xbw, 1x12x 50lb dumbbell in lap, 1x5x100lb
d barbell curls, bar x 30, 95lbx12, 115x6, 65lbx 10
done!
good deadllift day today, sort of… ill explain
deadlift worked up to 250kg x 2, this would have been good, cept i was especially motivated today and felt good, these came up fast, and my hips and back had more, maybe 2 more reps, or maybe 600 or so for a next set, but that same tearing sensation in my left upper arm is again holding me back. then 200x5, 160kgx10
muscle cleans 100kgx3
back squats, 100kgx10
band leg curls, 3x10
abds 2x10
done!
bw up a little bit, right at 230lbs.
yesterday
strict military press 135x5, 155x5, 185x3, 205x1, 215x1, 225 x 0(got crushed, not even close, lol)
STEEP dumbbell inclines(had adjustable bench at most upright setting, and took it down one peg) worked up to 80lbs x4, then 60x10
chins, 4x8xbw
dumbbell rows giant set, that is, did all these with no rest: 65lb x 20, 150lb x 4, 110lb x 10
super set bench dips with standing db curls 5x10-20reps
done!
Mike,
I enjoyed the chat as well…some nice back-to-back workouts…sorry the injury is holding you back.
Barry,
Nice BP & DL workouts!
Thanks to all for my wedding wishes
A lot has transpired since last post…i was training for the NJ USAPL State Champs this past weekend; well, the meet was cancelled/rescheduled due to “weather”. I thought about taking my expected meet lifts and doing thewm in the garage instead, but never got motivated enough to do so. I have made an appt. to see another back specialist, this time in NYC…we’ll see how that turns out. Take care for now & hope all is well with the gang!
What were your meet goals?
Have they rescheduled yet?
Best of luck with the back, hope you find a good guy.
today
deadlift 355x5, 445x3, 535x2(EASY), 625X MISS, 355x10. nothing hurt today, just was not strong enough. 580-600 might have been doable, but i guess i wont know.
shrugs 2x15x265
muscle cleans 1x20x155
power squat 10 plates x 6
barbell squats, 90kgx23
abds 3x10
done!
Sick this week, coughing every night for hours. Today accessory bullshit
leg press 500X20,500X30X2
sldl 135X10,225X8,315X8
hammer lat mach 6 platesX12,8X12X2
pullup bwX3X3 I know but I’m a fat old man
upright row(straps)135X12X3 fast as possible
1 arm shrugs 120X12X3
steam, trying tosweat out the bs
Hope all is well, I’ve been trying DMSO for my hand issues but it hasn’t worked but it has helped my knees. Train hard and go heavy when possible.
Yesterday, getting a friend back to the gym so I did a back to back. Still coughing but I figure it’s OK cause that’s where I got the crap anayway.
dips bwX12,+40X8X2,+55X8X2 bw 283
close hand pushups off a bench. due to my hand situation I can’t put my hands flat on the floor, all my fingers and wrist don’t work like that anymore. pushups r done with/on fists or dbs
hammer mach pullover 2PlatesX15,4X15,4+25#X15 this mach compared to a ez bar w/ plates is easy
hammer curls 55X10,65X10,75X10,85X8
wrist roller with 30#db
Have a super week.
last few:
not much to report, workouts pretty uneventful, had a good one today though.
deadlift- 230kgx4 200kgx8
muscle cleans 100kgx3, 70kgx20 ugh, almost puked.
dumbbell rows, 90x10, 110x10, 130x10
shrugs, 2x15
abds and low back 4 sets
Great training guys.
HT, 20 reps cleans sound crazy. I can only imagine it made you nauseous.
Barry, I f-ed up a knuckle and can’t do pushups off my fists. Getting old just blows. Great idea holding dbs for pushups. I gotta try that.
I hold on to dumbbells for pushups too, much more comfortable for my shoulders.
vacationing in the south with my girlfriend, her son, and my daughters. been doing these great little circuit style workouts at the hotel(s) we have been staying at. each lasts only 15-20 minutes.
day one:
a1 db curl to press 2x15x40lb
a2 incline db press 2x20x50lb
a3 one leg squat 2x10x40lb
day two:
am session
a1 db thrusters(front squat to overhead press) 5x10x50lb
a2 fat man chins with 30lb db on chest 5x10
b tabata sprints on recumbent bike
afternoon session
a1 db curls 4x10
a2 pushups 4x20
b steep incline treadmill at 2.5 mph x 5 minutes
day three:
am session
a1 bench dips 5x10x50lb db in lap
a2 “speed skater lunges” 5x10x40lb db
a3 db hang muscle cleans 5x10x 50lbs
b tabata srints on recumbent bike
pm session:
a1 dumbbell swings 5x20x50lb
a2 seated chest supported rows 5x3xentire stack
day 4
a1 steep incline db press 5x20x50lbs
a2 underhand grip lat pulldowns 5x10
a3 dumbbell front squats 5x20x100lbs
thats it! i just got back in last night, and on to a real workout with real weights today!
Hi gang! Catching up on all your recent workouts…all pretty nice as far as I can tell. The NJ USAPL State Champs were rescheduled due to bad weather…I can’t say how I felt about that one way or the other; relief on one hand and knowing that I won’t be able to compete at the new date on the other.
I decided that watching me deteriorate physically on a weekly basis was too depressing…so I went up to NYC to get another opinion about my “issues”.
I saw a Spine Specialist, who I liked instantly…he wasn’t quite sure what was wrong with me, made a phone call, & sent me to a colleague, a neurologist, who was also very nice! They asked me to get another MRI & to come back for another EMG/NCV test. The neurologist was pretty sure I was a good candidate for surgery but wanted to explore all my options based on the new MRI and the other test. He also informed me that if surgery were to be performed, that it would be more successful if I lost 20-30 pounds…I laughed out loud, then asked him, “by when?” He said, “3-4 weeks!”
I laughed even harder, knowing full well that that was going to push me to my limits! He wanted me somewhere between 180 & 190lbs, preferably closer to the 180 end! So I cheated all weekend and swore I would start the weight loss regimen on Monday(today). As a back-up, I went to Vitamin Shoppe to mull over the “fat-burnering” supplements. I am on two different BP medications so I have to be very careful about caffeine intake, which seemed to be the active ingredient in all of them.
I settled on one from USP labs(had the least caffeine - 100mgs). Just out of curiousity, I tried 1 capsule this morning…what a mistake! 30 mins later - sweats, jitters, racing heart, anxiety!!! Never again! After the symptoms eased a bit, but not disapperaed, about 2 hrs later, I decided on a short workout…
Squat
45x10x2; 95x5; 115x20x3(4 mins rest between sets)
Abs - 30 mins of various exercises
Stationary Bike - 45 mins
Of course, I watched my food intake & had mostly liquid stuff - V8 juice, plain Greek yogurt with less than a tablespoon of honey, and a protein shake, spaced out between 5:30am and 11am. We shall see if I can keep this up - WILLPOWER is not my middle name these days!
My best to the gang…I may not post as often again, but will be here in spirit!
Workouts are OK, not really enough to report. HT, happy you’re having fun with the family. QT, you’re in my prayers. When I think of my injuries, you guys dwarf me. Won’t even talk about them. Obama makes me ill. Not as strong as I want to be. Older sucks. Had a couple of old wrestlers come through town WWF guys. Had some fun with them. No words said just chasing them around the gym adding weight. I know I’m a prick. A great week to all.
Talked with Jimmy T today, always a pleasure. Trying to get back on track.
BB row 135X12,225X10, palms up 225X10
225X3,315X3,385X3,455,525 mid shin 525X6
floor 315X15 touch and go fast as possible
zercher 135X6X3 elbows between knees, friggin low for me,almost puked
Hope you’re having a good time down here, Mike. Weathers not much to brag about. Hope all goes well, Art. Sendin up a prayer. Them them rasslers alone, Barry. You might scare them. That’s some serious rowing.
some “real” lifting today
-
deadlift 500x5, 530x3, 550x1, 580xmiss
-
shrugs 330x15
-
muscle cleans 100kgx3
-
chins bwx11
-
chest supported rows 2x10
-
dumbbell rows, 110lb x 15
-
face pulls 1x20
this seems like a lot, but entire workout lasted only about 35minutes. after warm-ups for deadlifts, i went from exercise to exercise with no rest or any other warmups.
Bench barX15,135X8,225X8,275X8,315X3,325,340
Hammer chest machine, 3 plates a side X12X2,4X8X2,5X5
dips bw X10X2
wrists whining and gym was about to close.
A great week to all our friends.
another decent day today.
joints felt good, so tried some heavier than usual stuff.
-
military press, 145x5, 165x5, 185x5
-
flat dumbell press, 80x10, 90x6, 100x3
-
chins 7x10 x bw, various grips these felt as strong as they have been in a while.
-
barbell curls, 135x6(all time pr for me) 95x15
-
bench dips, feet elevated 100 reps(3x33 as fast as possible)
-
curl to press with dumbbells 3x10x50lbs, wow, if you have never tried these, and want an uber upper bod pump, give them a go.
-
shoulder circuit, 2 rounds.
body weight up over 230 recently due to vacation, but today 229 smooth.
Won’t state my BW. Hot quite as svelt as HT. More here to love, lol. A little back stuff yesterday, heel hurt so no DLs.
BB row 135X20,225X10, palms up 225X10
RDL 225X8,315X8,405X8,455X8,495X8
seated rows worked up to stack weight?? 20 plates felt around 325
db row 120X15X3
db shrugs one arm 120X12X3
Felt great except for my heel