Here You Go @cstan097
I’m old, fat, and sassy. Trying to get the hang of this lifting thing. I just want to be a big strong man and set a good example for my kids (and look good naked for the wife). I have a new little friendly competition going on and it’s my turn to log my stats. Here goes nothing (and I mean nothing):
Height: 6’6
Weight: 288
Bench: 285
Squat: 225
Deadlift: 315
I’d have to say my body type is Mr. Potato head. But with a little luck and a shit ton of hard work, that’ll change soon.
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Delt warmup
Push up
Chest press
Incline Db press
Incline Db fly
Cable fly
Overhead db tricep press
Pronated Tricep rope push down
Supinated tricep bar push down
Machine fly
There ya go bub.
Pull ups (various grips; 6 sets)
Stiff legged deadlifts (4 sets)
Seated close grip row (4 sets)
Wide grip lat pulldown (4 sets)
Face pulls (4 sets)
T-bar row (4 sets)
Bar bell curls (3 sets)
Hammer curls (3 sets)
Ran out of time…wish I could have done a little more…dammit
Still a good bit of work. What weights are you using and what rep ranges?
Edit: clarify question
Who knows? I try to stick with a weight that I can move 8-12 reps (12 being damn near failure) but I don’t really track the exact weight. I like to play by ear and just make adjustments to the weight as I go through the workout. I guess that’s not a very solid plan for progressive overload…maybe I should be writing this stuff down…
Well you are killing me on pullups if you are doing 8 to 12 for 6 sets . I’m spent after the first set to failure at around 9 reps.
They’re assisted bro! Lol
Took a few days off, but came back for international chest day. Here it is
*machine shoulder press-3x15 with 135lbs
*push ups-3x15
*Flat bench warms up-1x20 with 135lbs
*Flat bench-1 rep sets from 135 incresing by 20lbs up to 295
*Flat bench negatives - 295lbs x6
*Flat bench-drop sets to failure from 275 decreasing by 20lbs to an empty bar
*Close grip bench-3x15 with 45lbs
*db fly-35, 45, 55lbs x 10 reps each
*incline db press-35, 40, 45lbs x 10 reps each
*cable flys- 100, 115, 125lbs x 15 reps each
Little bit of heavy, little bit of volume. Felt great.
Damn son. Killin it. How did that 295 feel?
Felt nice man. One step closer to 315
That’s good. Why 315 ? wasn’t 380 your pr?
I think you could get pretty damn close to that by January. Especially if you are around the same lbm.
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** Assisted Pull Up **
50 reps
** T-Bar Row **
- 80.0 lbs x 10 reps
- 105.0 lbs x 10 reps
- 130.0 lbs x 10 reps
** Close Grip Lat Pull Down **
- 120.0 lbs x 10 reps
- 140.0 lbs x 10 reps
- 160.0 lbs x 10 reps
** Wide Grip Seated Cable Row **
- 120.0 lbs x 10 reps
- 140.0 lbs x 10 reps
- 160.0 lbs x 10 reps
** Face Pull **
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps
** Straight-Arm Cable Pushdown **
- 50.0 lbs x 10 reps
- 65.0 lbs x 10 reps
- 80.0 lbs x 10 reps
** EZ-Bar Preacher Curl **
- 40.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 60.0 lbs x 10 reps
Ran out of time again. Feel like the bi’s could have used a bit more work.
Legs on Monday
** Crunch Machine **
- 65.0 lbs x 20 reps
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps
** Hanging Leg Raise **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
** Leg Press **
- 150.0 lbs x 10 reps
- 210.0 lbs x 10 reps
- 310.0 lbs x 10 reps
- 390.0 lbs x 10 reps
** One Leg Extension Machine **
- 70.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 130.0 lbs x 10 reps
** One Leg Lying Leg Curl Machine **
- 60.0 lbs x 10 reps
- 80.0 lbs x 10 reps
- 80.0 lbs x 10 reps
Again, ran out of time…I really need to leave the house earlier…
*pushups- 3x10
*Flat bench warmup- 2x15 at 135
*Incline db press- 55, 65, 75 x 10reps
*Incline db press- 90, 80, 70, 60 x 7reps
*Incline db fly- 30, 40, 50 x 10
*machine press- 90, 180, 180 x 10 reps
That’s all I could fit in 30 minutes or so
*Deadlift warmup- 1x6 with 135lbs
*Deadlift- 225, 315, 335, 355lbs x 1 rep each
*Bent over barbell row- 3x12 with 135lbs
*assisted pull ups- 6x10 reps (various assists)
*seated one arm machine row- 9x10 with 45lbs
*seated one arm machine row- 6x12 with 90
Guess what…yep, ran out of time.
Dude just post it all in here 
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