OG - Like the new log title. 'Course, I thought it had something to do with the South. Then I remembered where you live 
Happy Birthday OG. Those are some good looking MP’s. Like the twist you are going to do to 5/3/1.
Fischer and UN thanks much for the birthday wishes. and Fischer thanks for posting your thoughts and insights on 5/3/1 on the new thread. Great stuff and much appreciated.
UN- I love MP’s! Got to get them to 200…
Cardio day: 40 minutes bike…going to do some slosh pipe work tomorrow and than start a cycle on Sunday…
Peace
Sunday Millies
6x105, 6x120, 8x140
Mediume grip chins
7,6,5,5,3
Dips
4x10x60lbs
100 band resisted push-ups
Monday Sumo
6x205, 6x240, 7x270
snatch grip rack pulls
3x10x185
Fat bar curls
3x10x80
working on 100 band resisted push-ups need to do 60 more tonight.
tomorrow is cardio /core day
Nice Millies OG - Is that a PR?
How are you liking the band resisted pushups? And are those in a row or broken into sets?
Nice work! Great MPs, chins and pulls.
OP- Thanks, no PR 2 reps below. But seeing how much time away from the Gym I have had in the last few months I am ok with where I am at. Going to use this cycle to regain focus and discipline and look for PR’s next cycle!
UN-I do like them, its a great way to make a push-up more challenging and I really feel it in my upper back/rear delts area… I do sets of 20 on down as I get spent. I do not always do them all at once. My goal is to make sure I do 100 a day.
Strick- Thanks big man…I left the weight on the bar so you could do a deload!!
Cardio day; just 40 min eliptical and some ab work, planks, cable chops, ball twists…blah
Peace
Cycle 1 Box Squats ( 13 inch box)
6x135
6x150
7x165
Walking DB lunges 35lb DB’s)
3x8
GM’s
3x10x90
SLRDL (bar)
3x10sidex75lbs
Glutes and hammies already tired and complaining. strained my upper trap 2 days ago ( no clue how) which made putting the bar on my back somewhat uncomfortable, but not unbearable…man this age thing sucks.
have an awesome day
Peace
Indeed, age CAN suck. The best thing I have found about getting older is that my “give a shit” doesn’t needlessly go off anymore. I worry about what needs to be worried about, and let the rest go.
Leave it on the bar for me…you are funny. I couldn’t deadlift the bar right now. I’ll leave that stuff for you studs.
How far do you walk on the DB lunges?
UN- yesterday was 8 steps per leg…Our gym is not large and has too many useless machines that get in the way. But 8 steps for me, having not done them in months, was plenty to wake up the muscles and brain.
Cardio Day
36 minutes bike hard hills…it actually felt great ( did I just say that?)
Planks
1x2min, 1x 90sec alternating legs every 15 seconds. 1x90sec
Side bridges
2x30secxside
Palloff Press with 10sec ISO hold
3x3x60lbs
Cable chops
3x8x70lbs
Abs and friends now fully toasted…
100 band resisted push-ups
20,20,15,15,12,10,10
In and out in less than an hour…nice!
Tomorrow is CGBP day and I am looking forward to it. My upper trap is relaxing so I can nearly move my neck in the full range without crying like a baby. Was reading Dan John’s article about adding mass ( i would need to eat more seeing I am a whopping 175!) and lifting 3 days per week, along with Fischers comments supporting that notion, I think at 50 I should give that some thought. If anyone has comment, please hit me.
Peace
I’m always hurting my neck/trap. Such a pain in the ass when you can’t turn your head.
You want to gain weight?Thats what I do best.
1.no cardio
2.eat every meal until you feel grossly stuffed
3.ice cream every night
I can guarantee you’ll gain weight but it definitely won’t be all lean muscle. I got up to about 280lbs doing this. Now I’m a skinny 255-260.
ECC-Simple, easy to follow plan…I like it! I think I will substitute beer for the ice cream!
CGBP
6x165
6x185
7x205
Incline DB Neutral grip
3x10x60
Neutral chins
7,6,5,3,3,
seated cable rows
3x10x110 with 5 sec hold ( could really feel the squeeze in my back) and man was it tiring. Goats don’t really like sustained effort.
Band resisted push-ups
15,12,10,8, just so tired that I called it I will finish the 55 tonight.
Tomorrow I brawl with Sammy the Slosh pipe and take my dogs for a hike in the woods, mow the lawn, fix leaky faucet and shoot the damn rabbit that is snacking on my plants!
Peace
Saturday
Slosh Pipe Zerchers carries 6x75yards - the dogs think I am insane. I actually think I heard them snicker at me…
Overhead carries 2x50 yrds- brutal
Overhead press and hold 60 seconds…-done
Sunday-Off 100 band resisted push-ups during the day. Went to a family BBQ at my sister-in-laws. Nice time, kicked my nephews ass in ping pong ( always good to shut up the young bucks).
Monday
Box squats ( 13 inch box)
4x140
4x155
7x170
Added Box squats (18 inch box)
2x5x225
Walking DB lunges
4x8x40lbsside
SLRDL (bar)
3x10x70lbs
Band resisted push-ups tonight…
Starting to feel better. Being back consistenly makes a huge difference for me. I suspect my numbers will start moving back up.
Peace
I think so too, consistent lifting usually means progress.
Nice work, OG. And consistency does seem to be the key. I learned that the hard way. Keep it up!
Thanks Joe and Strick…Consistency and working hard, Strick…I think I have too many “cruise mode” sessions.
MP day
4x115
4x130
7x145 moving back in the right direction albeit slowly.
2x155 just to prep for the coming weeks so my freaky little goat brain knows it will fly.
3x10x95 just because
Dips
2x10xBW+35
1x10xBw+45
1x6xBW+60 working my way slowly back towards 100x4…love the excercise which tends to mean I over do it and this is one excercise that I cannot afford false pride over. old abused shoulders can get pissed off easily!
Wide grip chins
6,5,4,4,3,2.876594,2…no mas
weighed in at a massive 176 this AM. Pretty soon I will be turning sideways to get through the door!
Conditioning Day tomorrow…if the weather holds I may do some sprint/jogs and slosh pipe work…
Peace
[quote]OldGoat wrote:
Thanks Joe and Strick…Consistency and working hard, Strick…I think I have too many “cruise mode” sessions.
MP day
4x115
4x130
7x145 moving back in the right direction albeit slowly.
2x155 just to prep for the coming weeks so my freaky little goat brain knows it will fly.
3x10x95 just because
Dips
2x10xBW+35
1x10xBw+45
1x6xBW+60 working my way slowly back towards 100x4…love the excercise which tends to mean I over do it and this is one excercise that I cannot afford false pride over. old abused shoulders can get pissed off easily!
Wide grip chins
6,5,4,4,3,2.876594,2…no mas
weighed in at a massive 176 this AM. Pretty soon I will be turning sideways to get through the door!
Conditioning Day tomorrow…if the weather holds I may do some sprint/jogs and slosh pipe work…
Peace
[/quote]
“Turning sideways to get through the door”…lol. I already have to do that for some doors. In all fairness, it is because of my shoulders. But I have you by over 100#. How sad, and round, is that?
You know, reading your log, you would think you were 1000 years old You’re way too strong to be that old. No one doing dips with 60# extra can be anywhere over 125.
Good lifting going on in here, especially your dips.