Need For Speed

Training Over 35 Lifter
481

Feb. 02, 2009 Leg workout

Machine Squats: 230, 320, 410, 500, 500 @ 12 reps

Leg Press 45 Degree: 590, 680, 770, 820, @ 8 reps 860 @ 6 reps

Front Squats: 135, 155, 155 @ 8 reps

Speed Leg Press moving seat: 340, 340, 340 @ 20 reps

Calf presses: 340, 340, 340 @ 15 reps

Seated calf raises: 135, 135, 135 @ 15 reps

Romanian Dead Lifts: 135, 185, 185 @ 8 reps

Staying light on the front squats and deads for a while. I’m still experiencing discomfort in my lower back tailbone area. At the end of the month I’ll start going up in those two lifts. Thats when I’m going to alternate the order of my lifts every other workout.

Maybe I move a thousand pounds on the leg press by spring. That will get me all tingly and excited. No matter, I’m very pleased with the progress on my legs. Now I just need to make them go faster. If it’s not one thing it’s another. I’m never satisfied what can I say! Bigger, Stronger & Faster!

482

Feeling under the weather at the moment. A cold or flu bug are trying to get a death grip hold on me. My body is doing a great job of countering the problem. So no cardio but I hit the gym for a back workout.

wide grip lat pull downs: 100, 120, 140, 160, 170 @ 5 reps

close grip seated rows: 140, 160, 180, 200, 220 @ 5 reps

hammer strength isolateral pulls: 135, 160, 160, 160, 160 @ 5 reps

straight arm pull downs: 60, 70, 70, 70, 70 @ 5 reps

close grip lat pull downs: 140, 150, 160, 170, 180 @ 5 reps

wide grip seated rows: 100, 110, 120, 130, 140 @ 5 reps

machine shrugs: 300, 390, 390, 390, 390 @ 5 reps

N/G lat pull ups: 60, 80, 90, 100, 100 @ 5 reps

That felt great. I still don’t want to start working my chest. I still have concerns with my shoulders. They are rehabing great and I don’t want to screw it up. I did see a neat chest workout on youtube. Push ups with flies and db presses off the floor to prevent pulling the shoulder muscles to much. I think it’s worth a try. At least I’ll feel like I’m doing something.

Other than my chest I’m very happy with my continued progress. Another day of getting Bigger, Stronger & Faster.

483

[quote]streamline wrote:
Feeling under the weather at the moment. A cold or flu bug are trying to get a death grip hold on me. My body is doing a great job of countering the problem. So no cardio but I hit the gym for a back workout.

wide grip lat pull downs: 100, 120, 140, 160, 170 @ 5 reps

close grip seated rows: 140, 160, 180, 200, 220 @ 5 reps

hammer strength isolateral pulls: 135, 160, 160, 160, 160 @ 5 reps

straight arm pull downs: 60, 70, 70, 70, 70 @ 5 reps

close grip lat pull downs: 140, 150, 160, 170, 180 @ 5 reps

wide grip seated rows: 100, 110, 120, 130, 140 @ 5 reps

machine shrugs: 300, 390, 390, 390, 390 @ 5 reps

N/G lat pull ups: 60, 80, 90, 100, 100 @ 5 reps

That felt great. I still don’t want to start working my chest. I still have concerns with my shoulders. They are rehabing great and I don’t want to screw it up. I did see a neat chest workout on youtube. Push ups with flies and db presses off the floor to prevent pulling the shoulder muscles to much. I think it’s worth a try. At least I’ll feel like I’m doing something.

Other than my chest I’m very happy with my continued progress. Another day of getting Bigger, Stronger & Faster.[/quote]
After that back training the bug decided to move!Nice work.

484

I think you were right JimmyT. The bug is gone, but it took it’s time packing. Feeling way better today, so far!

Did an arm and shoulder workout. Got a great pump on the arms. The shoulders are slowly taking more and more weight. I have not felt any pulls or discomforts which is very exciting for me. Staying the course however, slow and easy.

I’m passing on the cardio tonight. One more day on rest to make sure the bug is gone. Tomorrow is leg day, yes!

Tomorrow is also my daughters first day of her apprentice training in fine woodworking. A proud day for Dad! Won’t be long before her paychecks are bigger than mine. Life is great!

485

Stream, I was in the stair biz many years ago, and met some of BCs better stairbuilders. They make good money and do fine work. plus they get to make bending handrails, which is bags of fun. Hope the youngun enjoys it.

Have you noticed that GSP has the best hamstring development in the UFC? That boy has some explosiveness.

BTW, great back work too!
OL

486

[quote]mjnewland wrote:
Stream, I was in the stair biz many years ago, and met some of BCs better stairbuilders. They make good money and do fine work. plus they get to make bending handrails, which is bags of fun. Hope the youngun enjoys it.

Have you noticed that GSP has the best hamstring development in the UFC? That boy has some explosiveness.

BTW, great back work too!
OL[/quote]

Funny you should mention stairs. A spiral staircase was the first project my daughter worked on last year. That was per apprentice, to make sure it was as enjoyable as she thought it would be. She really loves working with wood. I love it because it forces her to workout. Got to be strong in that trade.

As for the genetic freak GSP. Have you seen him jumping those hurdles like he was a deer or something. I wish I was paid to train, would I love that job. I will be doing some of his workouts starting next month. To of course become more explosive, not to get in an octogon.

487

[quote]streamline wrote:
I think you were right JimmyT. The bug is gone, but it took it’s time packing. Feeling way better today, so far!

Did an arm and shoulder workout. Got a great pump on the arms. The shoulders are slowly taking more and more weight. I have not felt any pulls or discomforts which is very exciting for me. Staying the course however, slow and easy.

I’m passing on the cardio tonight. One more day on rest to make sure the bug is gone. Tomorrow is leg day, yes!

Tomorrow is also my daughters first day of her apprentice training in fine woodworking. A proud day for Dad! Won’t be long before her paychecks are bigger than mine. Life is great![/quote]

Congratualations on that.

488

Feb. 05, 2009 Leg Workout

One of those days where your body doesn’t want to respond. It was a laborous workout. Everything seemed extra heavy today.

Machine Squats: 230, 320, 410, 500, 500 @ 12 reps

Leg Press 45 degree: 590, 680, 770, 820, 840, 860 @ 8 reps

Front Squats: 135, 185, 185 @ 8 reps

Speed Press: 340, 340, 340 @ 25 reps

Calf Presses: 340, 340, 340 @ 15 reps

I think I kicked the crap out of that bug that was trying to get a hold of me. That will teach the little fucker.

Not really feeling with it today. I’m not sure why, I had a couple of good sleeps lately. Anyway I’m going do some stretching and maybe meditate for an hour or so. See if I can get that whole feeling back.

489

Good that your daughter has found a trade she realy loves. Your weight lifting workouts look to be doing real good in spite of the bug. From another thread. Copperhead Road is one of my all time favorite songs. Listen to it at least once a week.

490

[quote]hel320 wrote:
Good that your daughter has found a trade she realy loves. Your weight lifting workouts look to be doing real good in spite of the bug. From another thread. Copperhead Road is one of my all time favorite songs. Listen to it at least once a week.[/quote]

Thanks Hel320. I try to never let the bug stop my workouts. I usually win, but every now and again a great big F’r, juiced up on roids will come along and stomp me into the ground. Not this time however.

Copperhead Road is my cardio warm-up song. I never get tired of listening to it. One of the only songs listed as country but is played by all the good rock stations. It nice to know others have great taste as well. Stay strong.

491

I’d say yahwho it’s Friday but I work tomorrow.

Had another great back workout. I really want the lats out move. So I’m going to be hammering the crap out of my back for some time.

Seated Widegrip Lat Pull Downs: 100, 120, 140, 150, 160 @ 5 reps

Seated Widegrip Rows: 140, 150, 160, 170, 180 @ 5 reps

Seated Narrowgrip Pull downs: 140, 160, 170, 180, 190 @ 5 reps

Seated Narrowgrid Rows: 140, 160, 180, 200, 210 @ 5 reps

Hammer Strength Isolateral Pulls: 135, 160, 170, 180, 180 @ 5 reps

Machine Shrugs: 300, 390, 390, 390, 390 @ 10 reps

Straight Arm Lat Pull Downs: 70 X 5 @ 5 reps

Passed on the pull-ups, no real reason. Just didn’t feel like doing them. Of course now I’m pissed at myself for being a whinny little bitch. I’m supposed to have discipline. Quitters never succeed, now I’ll behave for several weeks. Until I have another lapse in laziness.

Spring will be here before I know it. Staying on schedule is paramount for the next two months. You never get time back. So running a tight ship allows me to go faster. Going faster makes me extremely happy and that’s a good thing!

Nothing like a little heart to heart with one’s self to clear the air. I am expecting much more focused workouts. Getting the psych back into the workout. I’ve been going through the paces lately and nothing more.

I really need that mental stimulas when I’m working out. It’s the only way to make continuous progress. It’s not easy staying in that heightened mental state though.

Maybe I need to start meditating in the morning again. Get the head cleared and centered on the up coming task. That would mean getting up at 4 am. It’s not a big deal. It is after all just me in the picture. My daughter does her thing and only needs me for my money and sometimes my company.

Looking forward to kicking it up for the next couple of months. Once continuous skating weather arrives I’ll have all the motivation I need. Until then it’s time to focus and get the job done. Bigger, Stronger, Faster & Focused!

492

[quote]streamline wrote:
Nothing like a little heart to heart with one’s self to clear the air. I am expecting much more focused workouts. Getting the psych back into the workout. I’ve been going through the paces lately and nothing more.

[/quote]

Well said.

493

Streamline if anyone can get his head in the right place I’d say it was you. Congrats on your daughters success, that’s pretty cool.

494

Feb. 08, 2009 Leg Workout

Thank DZ & Elaikases. I spent an hour this morning stretching and going through my morning workout. I put my sights on a 910lb leg press. By the time I hit the gym the leg press was as good as done.

My workout went just as I’d planned. I had all the time I needed to psych myself up. Days off are great for that. My plan was to change the order of my routine a little. I wanted fresh legs for the leg press.

Front Squats: 135, 185, 185 @ 8 reps right to the calves. Really hard on my shoulders

Leg Press 45 Degree: 410, 500, 590, 680 @ 10 reps, 770, 860 @ 8 reps, 910 @ 3 reps Almost crapped myself on that last one!

Machine Squats: 320, 410, 500, 500 @ 8 reps

Speed Presses Moving Seat: 340, 340, 340, @ 30 reps Holy Shit is all I have say, these are about one second each. Talk about f’n winded with a burn on the back end. I love it!

Calf Presses: 340, 340, 340 @ 15 reps

Plate Loaded Kneeling Leg Curl: 100 X 3 @ 8 reps

Leg Extensions: 120, 135, 150 @ 10 reps

Seated Calf Raises: 135, 180, 180 @ 12 reps

Straight Leg Dead Lifts: 135, 180, 225 @ 8 reps

I was smiling when I left the gym. My workout has solid. My presses save for the last three sets they were deep and explosive. The last three were limited the last very limited but past the resting position.

So I get home and decide to measure my thighs. They should still be pumped. What a fuckin Ego killer that was. My legs are an inch and a half smaller than they were two months ago. It’s bad enough that my legs were 23 1/2 inches but 22. Arnolds arms were bigger than that.

The only thing that saved my Ego. Is the fact that I’m not as concerned with size as I am with power and strength. Big does not equate speed. Power and stregth assures great speed! Staying strong, I was going to say bigger stronger and faster but I didn’t have the heart.

495

[quote]streamline wrote:
Feb. 08, 2009 Leg Workout

The only thing that saved my Ego. Is the fact that I’m not as concerned with size as I am with power and strength. Big does not equate speed. Power and stregth assures great speed! .[/quote]
Hit the nail right on the head!That also says a great deal for your focus.Well said and that 3 @ 910 is freaking awesome!!! Nice work Bro!

496

Thanks JimmyT, leg have become my favorite muscle group to work. I’m going to start doing free weight squats. I plan on adding them in at a light weight. Work on form until I feel comfortable enough to start racking up the weights.

Did an arm and shoulder workout.

Front curls: 60, 80, 100, 110, 110 @ 5 reps

Tricep dips: BW + 35# X 5 X 5

Cable curls: 50, 60, 60, 70, 70 ea, arm
@ 5 reps

Tricep pull downs: 70, 70, 80, 80, 80 @ 5 reps

Dumbbell Curls: 45, 45, @ 8 reps, 50 @ 4 reps something pulled in my shoulder so I stopped at 4.

Behind the head standing tricep extensions: 35, 35, 35 @ 8 reps

In lew of the shoulder pull I did ligt weight shoulders

Shoulder presses: 100# X 5 @ 8 reps

Shoulder db presses: 30# X 5 @ 8 reps

No discomfort in the shoulder work. The shoulder is sore but only with certain movememnts. Got some ice on it right now. See how it is in the morning. I hope it won’t interfear with my back workout tomorrow. That would really suck!

497

Real solid on the 910 X 3 leg press. I can only dream it at this point. Real solid.

498

[quote]formfunction wrote:
Real solid on the 910 X 3 leg press. I can only dream it at this point. Real solid.[/quote]

Dreams come true!

499

Early morning back workout, short one. Spent some extra time doing warm-up stretchs. My shoulder has stiff and sore and needed extra time. Other than being short it was a great workout.

Seated Lateral Rows: 140, 160, 180, 190, 200 @ 5 reps

Seated Wide Grip Pull Downs: 140, 150, 160, 170, 180 @ 5 reps

Seated Wide Grip Rows: 140, 150, 150, 160, 160 @ 5 reps

Seated Close Grip Pull Downs: 140, 160, 180, 200, 210 @ 5 reps

Machine Shrugs: 300, 390, 390, 390, 390 @ 10 reps

Hammer Strength Isolateral Pulls: 135, 160, 170, 170, 170 @ 5 reps

Had to end it there. I’ll have to start doing warm-ups at home. Give myself more real gym time.

Evening cardio, hardest thing about it was getting myself to the gym. Did an hour on the stairmaster including warm-up and cool-down. Just over ten miles, it felt good. It’s been over a week since I did cardio.

I’m tired and hungry, signs of a great workout.

500

Fast and furious gotta love it!