Monkeying Around

Training Over 35 Lifter
121

[quote]FISCHER613 wrote:
bunny7568 wrote:
Nice work Petey! Question for ya… cardio work/ sled pullin’ etc… think I should incorporate some of this stuff into my training? What are your thoughts on this? I have actually cut out most (all) cardio in hopes of getting nothing but stronger.

Hey Pete,
I can help out here.
If you have access to a sled do it right after your training sessions. On lower days you can go heavy on sled and make it an accessory lift go for 6 trips with a heavy load and on upper body days go light and go for time - 20 min pulling no more than 25lbs on sled. We all need to do cardio and it actually helps you get stronger because you get fitter allowing more vloume or intensity in your training.

If no sled - skip and progress to sprints on lower days.6-10 sprints 40 yards long. On upper days steady state cardio is your best bet.

Thank Fischer, that is actually the way I am trying to work it right now.

[/quote]

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cardio: 40 minute fairly relaxed walk with wife and kid. About 1.75 miles.

Then to gym, right after. Before this I had a very stressful day off work, in which I ended up paying enough money to Chrysler/Dodge to make up for their financial short comings, lol. More on that saga later.

Bench. 135 x 10, 225 x 10, 275 x 5, 315 x 5. Shut the raw work down there, my shoulder was feeling aggravated, I believe from the hoeing and tilling yesterday.

Super loose shirt on, 3 board: 365 x 5, 405 x 5, 475 x 2, 475 x 1.

Raw close grip reverse band: 315 x 10, 405 x 5, 435 x 3.

DB Bench 100s x 15, 3 sets.

Schwabs: 225 x 12, 315 x 6, 315 x 8

Pressdowns with mini around neck: 3 x 15

Hammer Strength shoulder press 200 x 12, stack x 6, x 6. This is the pin selector one, not the plate loaded. I miss the old plate loaded behind the neck one. I was able to move major weight w/o any shoulder pain on the machine.

123

a.m. 30 minutes elliptical, meant to sleep in today, but couldn’t. Back to back meetings at work all day, then lower. The way my shoulders and back is feeling we will see what I do tonight.

124

Lousy sleep last night. Stress demons. Nervous energy all a.m. Got into the gym and my forecast was a heavy triple in squats, but after the last two sessions shoulders, lower back, rhomboids, and CNS were all fried, so instead I had a ‘leg day’:

Hack squat (weight not counting machine): 180 x 15, 270 x 10, 360 x 10, 450 x 10, 540 x 10, 630 x 6

Close stance leg press (again weight only): 630 x 20, 810 x 20, 900 x 20, 990 x 20

Calve press 4 x 20 with I think 540

Hanging abs 4 x 20

Seated leg curl 4 x 10-15 Not sure the manufacture, but one of the most awkward machines I have every used.

Next week I will resume with the normal squat schedule + de work. We’ll call this a deload (Can anyone tell I feel guilty for not squatting today?).

125

Rant:

OK, some stress from the last few days.

Saturday, after running hills, I get in my truck and realize my cell phone had been ringing off the hook. It was the security company for my office, I am the main point of contact for all after hours alarms. I get in the truck and drive to the store to pick a few things up, while trying to get back in touch with the security company.

Finally, while walking out of the store, I get a hold of a rep, and tell them to not dispatch until I have gotten home, logged into the alarm system and see who is setting it off (it is usually some new salesperson coming in to the office at odd hours, and they haven’t been coached yet on how to enter the damn code). I am walking and talking, which is hard enough as is for me, but then try to unlock my truck and the damn remote won’t open it. I use the key on the door, which trips the alarm.

I hurry to get key into the ignition to turn off the alarm. I turn the key and snap, it breaks off in the ignition. I hope there weren’t any little kids nearby… I manage to use the stub to turn the key and start the truck and drive home.

And of course, it was some girl that started here last Monday, wanted to come in and personalize her effen cubicle. Now, do you know how much one of the stupid fancy remote entry keys costs: after programming etc. it was over $200.

To make matters worse my wife logs into our main checking account this morning and it is negative… then she notices all sorts of wierd repeat charges, and as she hits refresh they are building fast: we’re being frauded. Some one got our credit card info, and was zapping our account. She immediately got on the phone with the bank, they credited everything back and are investigating, so all should be ok, but f#$@! We work hard, with a kid in daycare and one in college it is always tight, and some ass wad is trying to rip me off, take away the money that I need to put food on the table, gas in the car, pay the mortgage, etc…

Ran around to get cash etc. over lunch, will train after work. Hopefully it will get my nerves back in order.

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Dude,

If you lift heavier when you’re PO’d, I smell a PR coming today!

The last place I worked that had an alarm system there was no doubt when you set that sucker off. They had an internal alarm that was so loud in practically made your ears bleed. Plus, if you didn’t call in within a few minutes, the cops were right there.

I bet her cube looks real nice, though. :slight_smile:

Identity theft really sucks.

127

Rough week!

that is crazy.

kmc

128

This morning my little boy handed me a small rock from our garden as we were walking out to my truck. He said he was giving it to me as a present, and put it in my shirt pocket. Through out all the stress today, about a 1,000 times, I reached into that pocket, looking for a chew or smoke that no longer sits in that pocket, and felt the rock, a pebble really, and could feel my blood pressure lower, and remembered what was important.

129

On to the training.

mathineer, you were right.

Bent rows: 135 x 15, 225 x 10, 275 x 5, 315 x 5. Now comes a huge PR for me: 365 x 5. This set was a little shakey on the form, probably not to full hang, so I waited a minute and did 365 x 6, flawless, followed by 315 x 12. As much as I want to DL 700, I also want to row 405 for 8 reps. Don’t know where that got stuck in my head, but this is another step closer to that goal.

Wide grip pulldowns 3 x 10-12, last set 305 x 12.

Shrugs 315 x 20, 495 x 10, 585 x 6, 585 x 10

low pulley rows (haven’t done this in a long time) 3 x 10 w/stack, 30 seconds rest

EZ curls 5 x 10 w/115, about 40 seconds rest between sets

Hammer curls 75’s x 6, 85’x x 6, x 6

HS pin loaded curl 3 x 15-20, one arm after another

face pulls on a crappy machine 3 x 12 - 15, using the whole stack, the machine kept leaning forward like it was going to topple on top of me. An old Cybex X-over station I believe.

Going to try to motivate to walk dogs tonight. After I eat my steak and salad.

130

Sweet Pr bro’… glad to hear you got your self sorted out. Wouldn’t you like to get your hands on the shit-rat that made your life more difficult than it has to be.

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[quote]bunny7568 wrote:
Sweet Pr bro’… glad to hear you got your self sorted out. Wouldn’t you like to get your hands on the shit-rat that made your life more difficult than it has to be.[/quote]

I would love to…

132

last night, no walk, instead recovery: sitting on deck, 4 fingers bourbon over ice x 2

a.m. 25 minutes elliptical

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I need to buy some bourbon. Its been at least 1.5 months since I’ve had any drinks. I like Jim Beam and diet coke or diet ginger ale.

What are you following for a workout? Is it your own? Because whatever it is its working very well.

134

[quote]PeteS wrote:
This morning my little boy handed me a small rock from our garden as we were walking out to my truck. He said he was giving it to me as a present, and put it in my shirt pocket. Through out all the stress today, about a 1,000 times, I reached into that pocket, looking for a chew or smoke that no longer sits in that pocket, and felt the rock, a pebble really, and could feel my blood pressure lower, and remembered what was important. [/quote]

That would make my month…seriously. We all forget what is really important to us. I guess an early Happy Fathers Day gift is always best when it is from the heart from someone who looks up to you and loves you as only your son would.

135

[quote]ecogenx wrote:
I need to buy some bourbon. Its been at least 1.5 months since I’ve had any drinks. I like Jim Beam and diet coke or diet ginger ale.

What are you following for a workout? Is it your own? Because whatever it is its working very well.[/quote]

Right now a very modified westside kind of deal, made more specific for a push/pull meet. I have a ME Bench day, then a squat day, an upper back day because I can’t fit my up back work in with the other days per traditional westside, then a DE Bench day, and finally a deadlift day. I cycle in DE lower work in every couple of weeks. After my next meet I might split it up differently, and add back in a DE lower day. Does that make sense?

Oh, and Beam is best with 4 ice cubes, nothing else…

136

Makes sense. Thanks

137

over lunch 20 minutes sled pulling, dragging
calves 4 x 20
standing abs 4 x 12

138

last night: 1 mile dog walk. Really humid, and don’t want to push them in the heat.

This a.m. 30 minutes elliptical.

139

well whoopty fucking doo, the bank screwed up and somebody has now managed to suck up checking and savings… per the bank it’s going to be 10 to 45 days to get corrected… gonna go train soon.

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It always amazes me what things in life can screw up and ruin a perfectly good day. I hope it gets corrected before the 10-45 days. Take it out on the weights Pete.