Tues - Chest Workout
Bench Press
bar x 20
135 x 10
225 x 3
275 x 1
295 x 1
245 x 10
245 x 8
225 x 8
Decline Bench Press
245 x 8
245 x 6
225 x 8
225 x 6
Incline Bench Press
135 x 10
185 x 5
225 x 5
225 x 3
Bar Dips
BW x 5
BW+55 x 10
BW+65 x 8
BW+65 x 8
I’m happy with the 245x10 Bench and 225x3 Incline. I haven’t done that before so still making progress. Chest was pretty spent by the time I got to Inclines.
I’ve been wondering . . . considering the back issue if you’d be better of splitting lower body stuff into 2 sessions. For the simple reason you wouldn’t be putting almost all your back stress into 1 session, might be better to spread it out a bit more. Just a thought.
[quote]mrodock wrote:
I’ve been wondering . . . considering the back issue if you’d be better of splitting lower body stuff into 2 sessions. For the simple reason you wouldn’t be putting almost all your back stress into 1 session, might be better to spread it out a bit more. Just a thought.[/quote]
Normally I split deadlifts and squats into different days. Is that what you are referring to?
The only reason I combine is because I’m doing fairly light weights and not really stressing myself. Idling at about 50% on leg day so I threw in some light deadlifts. Just working form.
I hear you though bro. Back is getting strong and it feels totally normal, but I know those little ligaments need more time. I gotta be patient.
[quote]Bagger wrote:
mrodock wrote:
I’ve been wondering . . . considering the back issue if you’d be better of splitting lower body stuff into 2 sessions. For the simple reason you wouldn’t be putting almost all your back stress into 1 session, might be better to spread it out a bit more. Just a thought.
Normally I split deadlifts and squats into different days. Is that what you are referring to?
The only reason I combine is because I’m doing fairly light weights and not really stressing myself. Idling at about 50% on leg day so I threw in some light deadlifts. Just working form.
I hear you though bro. Back is getting strong and it feels totally normal, but I know those little ligaments need more time. I gotta be patient.[/quote]
Well you do a fair amount of stuff for your legs, squats, deadlifts, Romanian deadlifts, good mornings, etc. I was just thinking it might make sense to keep about the same volume and split it into 2 sessions. Not to start adding anything as such until you are ready. But the most important thing certainly is just to keep listening to your body and cut a session if need be.
It was just a thought I had, I trust you’ll figure out what is best for you.
[quote]mrodock wrote:
Well you do a fair amount of stuff for your legs, squats, deadlifts, Romanian deadlifts, good mornings, etc. I was just thinking it might make sense to keep about the same volume and split it into 2 sessions. Not to start adding anything as such until you are ready. But the most important thing certainly is just to keep listening to your body and cut a session if need be.
It was just a thought I had, I trust you’ll figure out what is best for you.[/quote]
Good council there sport. I’ll ponder on it and see if I can figure out how to work it into a 6 day program. I’m sure there’s room if I split another high volume day into two.
Today was Back work
Pull ups - All body weight
BW x 15
BW x 12
BW x 10
BW x 8
BW x 5
I try to keep good form on these and do 50. Warms me up for the rest of the session pretty well.
Pull Downs
150 x 10
150 x 10
165 x 8
165 x 5
Bent Barbell Rows
135 x 10
135 x 10
165 x 8
165 x 5
Preacher Curls
75 x 10
105 x 8
105 x 8
95 x 8
Standing Barbell Curls
95 x 10
95 x 8
95 x 5
Seated Rows
135 x 10
165 x 8
165 x 8
Yesterday was core work. No weights just Abs and lower back hypers for 45 min.
Trying to get some good volume this week because I’m stuck in Vegas all week next week doing trade shows. Not much opportunity to work out on the strip, if ya know what I mean. All depends on your definition of workout…
Bagger, nice work strong pressing lots of volume
kmc
[quote]kmcnyc wrote:
Bagger, nice work strong pressing lots of volume
kmc[/quote]
Thanks for checking in kmc. For my age and weight I’m feeling pretty good, but not great and I want to feel great! As in 3/4/5 great before its too late.
Well I’m stoked (is that word still around?) I checked into the Luxor last night and brought my workout duds just in case I got lucky. Went to the Luxor “Spa” this morning expecting to do some cardio on a light weight bike or treadmill and found a full on gym! Free weights, dumbell, plenty of decent machines and a fully loaded rack in the back corner! I would rate it a lower end “sports gym” but hey, I hit the jackpot and haven’t even dropped a dollar in the one armed bandit yet.
Did some light chest and leg work today just to get a feel for the equipment.
Bench Press
bar x 20
135 x 10
185 x 5
245 x 8
255 x 5
225 x 8
Incline Barbell Press
bar x 10
135 x 8
185 x 5
185 x 3
Barbell Flys
45 x 8
45 x 8
45 x 8
Bar Dips
BW x 10
BW+55 x 10
BW+65 x 10
BW+65 x 10
Skull Crushers
75 x 8
75 x 8
75 x8
Squats
bar x 10
135 x 10
185 x 10
225 x 8
225 x 8
225 x 8
Good Mornings
bar x 10
135 x 10
165 x 10
185 x 10
Leg Press Machine - quads and (calves - doubled reps)
220 x 10
260 x 10
260 x 10
260 x 10
Where art thou Bagger?
[quote]mrodock wrote:
Where art thou Bagger?[/quote]
Mental Rehab baby! Buying a boat for summer. Something representative of my outlook on life. Slightly older but fast and powerful. Like a 25’ Cobalt or Formula.
Lifting and feeling strong. I think I have my form down for squats and deads so I’m slowly bringing the numbers back up. Still solidly benching in the 320’s and my back/shoulder development is coming along as well.
A few things I’ve learned since the beginning of the year. Since I’ve turned 50 I have to spend twice as much time doing flexibility and core work. In addition I have to take much more time warming up. With these things in mind, I’m pretty much set up for a good year and confident I can bring the legs and lower back around. I’m going to do a reset on my program in July. If everything works out I might be competitive by this time next year at 198.