Monkeying Around

Training Over 35 Lifter
181

Yesterday was supposed to be DL. Wasn’t going to happen. Both myself and the wife woke up feeling like complete crap, we figure that the stress over the last couple of weeks finally caught up to us. We took turns napping through out the day, then brought the lil one over to my sisters for a sleepover that had been planned weeks before.

We then headed over to one of my best friend’s 40th surprise party. On the way we contemplated bailing out, but heck, love this guy. Plus new it wouldn’t be a real late affair. Left there by ten, then stopped for a cocktail and some food, and home to bed.

Today woke up feeling much better. Went and picked up mini me from my sis, came home, collected my coupons and headed to grocery shopping. I was downing whey shakes and Muscle Milk RTDs because that was all to be had, somewhat. Was happy as hell to see ribeyes were on sale, loaded up on all the necessities for the week, went home and had a roast beef on whole grain, and cottage cheese/rasberries, took a thirty minute nap then headed to the gym:

DLs: 70kilo x 10, 110 x 5, 150 x 3, 190 x 3 all of the felt off. On 190 I actually fell over. Tightened up the form and did 230 x 1, 260 x 1, 280 x 1. All smooth, the 280 (617lbs, about 620 w/collars) was actually the easiest.

Speed DLs 150k plus mini bands. 6 sets of 3, all fast and tight.

T Bar rows, old school style: 3 plates x 15, 5 plates x 10, 6 plates x 10, 7 plates x 10, 7 plus a 25 x 8

Going to move my heavy rows to DL day. Just to give the low back a little break. Had not done these in awhile, but they felt great.

Close stance GMs 135 x 10, 225 x 10, 275 for two sets of 8.

Shrug 315 x 20, 405 x 20, 495 x 15
in a circuit with back extension 3 x 15, ab wheel 3 x 10

Hadn’t done the ab wheel since the 80s, lol. Hard shit. At this point I felt like I had kicked my own ass.

182

That’s a hell of a strong session Pete, great work!

That’s funny you call your little one mini me, we call our youngest mini mommy.
Looks exactly like her mother, only little.

183

Gonna be real stiff tomorrow, can already tell. Body tightening by the minute. Oh well. Plus, moving DL from Saturday to Sunday, I feel like my days are mixed up.

On a side note, nothing better than getting a call from an employee saying he might not make it to work tomorrow because he might be going to jail tonight, depending on what his estranged wife does at the police department… good times, when trying to sit down with your family for a Sunday dinner.

184

Slept lousy last night, CNS was still jacked. I am rethinking doing shirted singles tonight, might move training up to lunch and do something different. Plus I have been in the shirt for 3 consecutive weeks, seems like overkill.

Got up this morning and managed to get on elliptical for 25 minutes.

185

My predictions for being sore were dead on. From my hamstrings to my traps, all is mashed up. Going to locate some ibu before going to lift in an hour.

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Nice training Pete(y)… and I am glad to see you have taken the “honourary Canuck” position to heart by incorporating kilograms to your training.

So, did your buddy go to the clink?

187

[quote]bunny7568 wrote:
Nice training Pete(y)… and I am glad to see you have taken the “honourary Canuck” position to heart by incorporating kilograms to your training.

So, did your buddy go to the clink?[/quote]

Ha! I have to look up my weights on a conversion chart just to know what the hell I am doing. The gym has on old set of kilo oly plates. Unfortunately the plates and the bar maxes out at the 280.

Not in the clink, he called me at 7:15 to confirm he would be at work today.

Just got off the phone with a client north of the border. Now that I am an honourary Canuck can I start pronouncing ‘about’ as ‘aboot’? j/k

188

Glad I did my benching early, it is going to require some coffee just to keep my eyes open today.

Floor press: 45 x 20, 135 x 10, 185 x 8, 225 x 8, 275 x 5, 315 x 5, 365 x 3, 410 x 1 (cheap 5lb pr), 315 x 10

DB Bench: 100s x 20, 130s x 10, x 8

Dips bwt x 10, 45 x 10, 90 x 10 for 3 sets

Pressdowns; stack + mini band around back 4 x 15

Arnold Press 4 x 20

I used the same weight last time I did Arnold Presses. The last time I did them I also watched the Presidential Address from Ronald Regan afterwards. I saw someone doing these the other day and thought, hey, that might be something that might help my shoulder issues. We shall see. Cheap PR, but I’ll take it, on the floor press. All the reps I did today left me with a wicked pump tho braw. LOL.

189

Last night short 1 mile walk with dogs. This morning no cardio, the little guy woke up around 4 with a nightmare and came into our bed. He fell back asleep and had such a nice snore that I decided to stay in there with him. Will make up for it later.

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Short but sweet.

Wide pulldown 5 x 12-15

V Grip 3 x 12

DB shrugs (130s) 3 x 15 supersetted with pull aparts 3 x 20

EZ curl 4 x 10 w/115, 30 seconds rest between sets

Hammer curls 70s x 8, 85s x 8

Alt cable curls 4 x 12, 30 seconds rest between sets

Face pulls 4 x 12, supersetted with cable abs 4 x 12

Just movin’ some blood around

191

I like when the big guys are benching what I pull,
nice work on the floor presses

kmc

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[quote]kmcnyc wrote:
I like when the big guys are benching what I pull,
nice work on the floor presses

kmc[/quote]

Thanks KMC, I was happy with it. I love floor presses just because I feel so spread out and secure.

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Last night 2 mile doggy death march. First half they were tugging hard on the leashes, second half they were slacking and looking for excuses to snorffle everything. They then collapsed in the back yard.

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Squat day. I always get a little anxious on squat day. For some reason I find myself sweating and my thighs feeling tight before I get to the gym. Today was no different, plus I have had a shitty run with squatting lately.

I was pretty happy to see Anthony the Giant at the gym when I got there. He is about 6 foot 6, 300 + pounds, works in law enforcement, and makes me feel real secure when he is spotting me.

Squats bar x 10, 135 x 10, 225 x 5 315 x 5, 405 x 5, 495 x 5 at this point my body reminded me I had just deadlifted 600+ on Sunday. Not my usual recovery time. Finished with 585 x 3.

Funny thing I was strong out of the hole but shaky at the lock out. Not my usual problem. Although my ankle has been feeling a little better I heeded Bunny’s advice and wrapped it in an ace bandage.

My low back was really aching at this point, so I skipped the Zercher’s.

Power squat 4 x 10, last two sets at 720

Hack squat 3 x 8 with 540

Seated calves 4 x 20

I think I need to go back to making Wednesday DE Lower. Two heavy lowers (one squat, one dl) I think is the culprit in taxing my recovery.

195

Just ran over to the supplement store a few blocks away. Guy from my gym manages it. He took really good care of me. Big old tub of whey for less than you’d pay for on the internet, some glutamine, and a ton of free samples, mostly the ‘crack pill’ variety. Woo hoo.

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Nice squats, PS!!! Where does your low back ache? Is it dead center or off in the hips a little bit? My spot is just right of center in that little nook as you get into the glutes. If I overdo the squats, the next day it feels like it’s locked up like a rusty screwdriver is shoved in there (yes, that’s the description I give the chiro). :wink:

Congrats on the supplement hook up! I love the sample packs.

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[quote]SteelyD wrote:
Nice squats, PS!!! Where does your low back ache? Is it dead center or off in the hips a little bit? My spot is just right of center in that little nook as you get into the glutes. If I overdo the squats, the next day it feels like it’s locked up like a rusty screwdriver is shoved in there (yes, that’s the description I give the chiro). :wink:

Congrats on the supplement hook up! I love the sample packs. [/quote]

Mine is exactly where you described. I actually felt it ‘tweak’ on Sunday when I was pulling. I think I noted on my 400+ warm up I was completely off on form, and actually fell over. Still don’t understand how that happened, but I mustered up - and did a shit load of work that day. Getting under the 500 lb plus stuff yesterday I could really feel it though. I think I will be fine if I am carefull over the next few days.

198

Dragged my lazy ass out of bed and did elliptical for 30 minutes this morning. I like the rest of the day better when I manage to do this. Compose my thoughts and get prepared for the day. Otherwise I am jumping out of bed, trying to let dogs out, fed, kid up, ready for the day etc.

Moving DE bench up to today. Should not wear on me too much, it is a ‘light’ week. That way I will be more recoved for ME work Saturday, and since I have tomorrow off, there is a slight (highly probable) chance I may be a little hungover tomorrow. Actually no work for the next four days. I am in ‘work at a casual pace’ Friday mode, unfortunately I have a ton of stuff to wrap up still from month/quarter end.

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DE Bench: 185 plus monster minis, close grip: 3 x3; moved up to 205 six sets of 3. PVC under back to work on arch.

DB Incline. 90s x 15, 110s x 8, 8

Rolling tris 60’s for 3 sets of 6. Need to work on the ‘rolling’ aspect of these, I am trying too hard to just do a dumbell extension.

DB fronts raises 55s for 3 sets of 8

Laterals 50s x 15, 13, 10

Rope down supersesetted with rope extension 3 x 12-15 each.

I dug into my sample bag before heading in, took a pack of one of those NO products. After the workout I put my ‘business casual’ shirt on and then went to put on my shoes. Couldn’t reach my feet because the shirt was too tight in the shoulders. Guess the pump up worked.

200

Planned on some sort of cardio today, never happend. Instead woke up fairly late (my toddler slept until 9, woohoo), fed dogs, skarfed some eggs and turkey bacon and whole grain english muffin, and headed over to my new best friend Bill. New best friend because he showed me how to do the brakes on my truck myself, hencse saving me a gazillion dollars. After that, went home and relieved wife of toddler duty so she could workout, and went and grabbed groceries for the next couple of days, plus a new sprinkler and some more grass seed. Got home, showered, and met my 19 year old at my friend’s tattoo shop for my kids first one. I tried to talk him out of getting it on his forearm, but he comes by stuggorness naturally. Got to BS with my friend (we call it white trash barbershop) as well as enjoy a ‘rite of passage’ with my son. All is good.

Tomorrow have a family bbq (Independence day, birthdays) then will start resuming my normal ME lower day. Body is feeling pretty slammed right now, so it might be a ‘mini’ deload. But I doubt it.