Monkeying Around

Training Over 35 Lifter
361

ME Bench, kinda. After sleeping funny Saturday night my shoulder was kinda tweaky, so this is what I did:

Raw Bench, closish grip (two fingers from smooth, never used this grip so every rep was a PR lol):
135 x 15, 185 x 10, 225 x 5, 275 x 5, 315 x 5, 365 x 3, was gonna go for 5 but called it because of the shoulder issue. Dang kid forcing me onto my side half the night.

Loose shirt, 4 board: 405 x 5, 455 x 5, have to check, think this is a PR. Called it there, have to get my joints feeling good again, sleeping funny and this humidity is making me feel geriatric.

DBell Bench: 100s x 15, 125s x 8, x 8

Standing military 5 x 10 x 135. Not hard, but challenging. Getting lots of blood into the support muscles.

Cable crossover 3 x 15. Mainly to stretch the shoulder. I feel stupid doing these, but they do make the delt/pec/bicep tie in feel good when things aren’t 100%.

Rev grip PD, 1 arm 3 x 15.

On a side note, the hardcore gym I go to from time to time is up for sale. Going to look into a career change. Anyone with knowledge re small business loans, etc… I am all ears.

362

Nice raw bench numbers. What state do you live in with all the humidity?

363

Eco, I am in Minnesota. Humidity is relative, but last few days it has been storming on and off, and been very muggy.

This a.m. managed 25 minutes elliptical, had to cut it short to get kid to daycare and to an 8 a.m. meeting on time. Will get more GPP done tonight, some assitance work at luch.

364

Got this done over lunch:

Bent row 135 x 15, 225 x 10, 275 x 5, 315 x 5, 365 x 5, 335 x 9, 315 x 10, 1 rep PRs on the 365 and 335 from last week.

V Grip PD 5 x 12-15

Behind the back shrug 4 x 12-20

preacher 3 x 10

rope hammer 3 x 15

face pulls 3 x 15

decline ab 3 x 15

Shoulder pretty tender still. Ice tonight.

365

Attacked the lawn last night. We have been hit by some heavy rains the last week, so it was extremely long and fairly thick. Set the mower to ‘disengaged’ and pushed for 50 minutes.

This a.m. 20 minutes elliptical, 20 minutes treadmill.

366

DE squattin’

13 inch box, green bands, 315lb 12 sets of 2, about 30 to 40 seconds rest between sets. Felt great, shoulder tolerated the bar ok, and I am feeling tighter all the way through in the squat. Low back pain very minimal.

Close stance GMs 135 x 10, 225 x 10, 275 x 8 for two sets. Slow, controlled, and deep.

Close stance leg press: 540 x 15, 720 x 15, 810 x 15, 980 x 15, 1150 x 12 feel da burn dude.

GHR style back extensions 3 x 10 w/45lbs.

Ran out of time. set up for DE squats and leg presses took up a lot of my alotted time today. Will get some ab work, etc done tomorrow.

367

last night, 1.25 mile dog walk, this a.m. 30 minutes elliptical. Going to do a quick ‘garbage’ day in the gym today.

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You’re an animal Pete. I’m sure your ‘garbage’ day is better then most peoples strong days. It’ll look something like 455x5 with loose shirt.

369

Thanks Eco. This is what garbage day ended up being.

Sled sprints w/90 lbs on sled: 15 minutes, basically 40 second sprints/20 seconds rest. Time to break myself back in.

Hang leg raise, toes to bar: 5 x 10-20

Seated calves: 5 x 10 - 20, bunch o weight for the last 2 sets

EZ Curls 5 x 6-15, worked up to 145

DB Shrugs 3 x 15 w/130s

Band pull aparts 3 x 15

Like I said, garbage day.

Sled felt good, was gonna take it easy, but with Johnny Cash and the Clash on my iPod I just couldnt’.

370

Pete, have you tried timed calf raises?? Pick a low weight and try to do 30-60 seconds. Do a couple sets of that and you’ll ache for a week.

371

[quote]ecogenx wrote:
Pete, have you tried timed calf raises?? Pick a low weight and try to do 30-60 seconds. Do a couple sets of that and you’ll ache for a week.[/quote]

That is how I used to do them at a previous gym where the only calve machine went up to about 200 lbs. I might actually start doing most of my accessory work DC style, i.e. rest pause. I have had really good results with this in the past, and it keeps the volume low. DC style calve raises are pure brutality. Long negative, long stretch, and then exlpoding up.

372

Last night was muggy, dogs were panting just running around the yard, and my legs were like wet noodles from the DE lower the day before and the sled sprints earlier. So I nixed the walk, and brushed them. I must have brushed 5 lbs of hair of the saint. She was happy.

This a.m. the little boy got up early so I did 30 minutes elliptical while watching ‘Dora the Explorer.’ Bodyweight down a little, body comp seems much better, i.e. muscles feel fuller and waiste is tighter. Diet has been clean this week, but I have kept carbohydrates relatively high (for me). Much of this is due to circumstance: I let my wife do the grocery shopping on Sunday when we got back, so I could train. Next week I will start to implement carb cut-offs, i.e. no carbs after a given hour, probably start at 6 p.m. and work back from there over time. In the past this has been my most successful way of dieting.

Things that are making me happy:

Green tea in the morning

Lots of fruit, especially berries

Muscle Milk available at convenience stores. Sure, only 25 grams of protein but in a pinch this has helped me a couple of times

Some whole grains, especially oatmeal in the morning. Really helping keep energy levels up

The fact that it is Friday, and I can sleep in tomorrow. I haven’t gotten to bed before 11 once this week, and have been up by 5:30. Looking forward to catching up on some ZZZZZZZZZZs tonight

373

DE work:

205 + 50 lbs chains 8 sets of 3. Usually I use three or four grips, today just pinky on ring, and index on ring.

Close grip incline: worked up to 275 x 5. This has to be the worst incline bench I have ever used, really jacked up angle that threw me forward. I might try these next week with the adjustable bench in the rack.

DB incline 2 x 12 w/100s

Rolling tris 4 x 10 w/70s and mini band

laterals 3 x 12 w/light weight (40s)

cable front raise 3 x 12

pushdowns 5 x 20

decline abs 3 x 15, weighted

I might be off base here but when I was throwing in some front raises each week my shoulders felt better. Adding them back in to see what happens.

374

ME Lower, kinda:

Free Squats: First time squatting on a heavy day in like 6 weeks. Thanks to all the DE Box squats my form felt better than ever. Tight, wide, and low. However, the low back issue snuck its way in there.

135 x 10, 225 x 5, 315 x 5, 405 x 5, 455 x 5, 505 x 5. Walk outs good, moved up and down with ease at 505, but walking it back in and racking it I could feel the twinge.

Next tried Zerchers, no go, then tried sumos from floor. No go.

Leg press: worked up to just shy of 1300 for 8 reps

Shrugs: 315 x 20, 405 x 20, 495 x 10, 585 x 8

Split squats w/dumbells. I suck at these, I am sure I look very awkward> 3 x 10

back extension 6 x 20

Standing abs/with green band 6 x 20

Standing calve raise 1 x drop set

On the way home stopped at park and ran hills, 5 times. Will up that next week.

375

btw legs feel shot.

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Petey!

Training is looking awesome bro’! I hear ya about the front delt raises… I thought I as going crazy, but my shoulders feel better when I do 'em too… with dumbells or 45 plates… funny thing.

You have also inspired me to start doin’ some cardio again. My “ab” is getting too big :slight_smile:

377

Thanks Bunny. Yeah, when it is just one large ab, it is time to start moving. Glad I am not the only one who feels the front raises are worth something.

378

Choppy night sleep. Last night my wife and I watched ‘Unborn.’ Pretty stupid movie. At about 3 a.m. Butch the Dog was barking. My wife insisted I get up and do a perimeter check. Mag light in hand I check everything out, turned out Butch, who put himself to bed early, decided 3 a.m. would be a good time for breakfast. I let him out to pee then kicked him in the but and put him back to bed. I fell back asleep but was up at 5:30 for 30 minutes elliptical.

Schedule is screwed up for Monday night benching, I will get some work in over lunch instead.

379

Today:

Started off with a ton of both static and dynamic stretching for shoulders.

Floor press: 135 x 15, 185 x 10, 225 x 5, 275 x 5, 315 x 5, 370 x 3 (I believe a cheap PR, last rep was fugly), 315 x 10.

Seated military. started from bottom, full range of motion: 135 x 10, 185 x 8, 225 x 5.

Dips bwt x 15, 45 x 15, 90 x 14, x 12

JM Press 135 x 20, 185 x 10, 225 x 10, 275 x 5

rope down/rope extension 2 x 15 each

Nothing earth shattering, but solid.

380

Cheap PR’s are still PR’s… :wink:

Nice work.