6/8
no belt
semi-sumo deads 135x5 185x5 225x5 280x5 320x3 360x8 400x3 440x1 490x1 510x1
Tweeked my back with 510. So I thought it best to end the workout. Not sure what I’m going to feel like tomorrow.
a lifters paradise - in your basement…
ice that back - youll be fine solid work all around
We are both tweekers. Though at least your 510 sounds more cool than me not just paying attention. An ice pack sounds lovely right now.
Steve, there is always an excuse. Sometimes even a reason. In my case, the reason is because I have so many damned excuses.
That tweak is called age. Just the foundation settling. nothing to worry about.
Solid work in here. Hope the back is feeling better today.
Thanks all. I lucked out and my back is only a little tender. I’ve gotten to the age that I’m not sure if a ‘pop’ in my back or neck is going to be nothing or cripple me for a week. I was still able to workout last night and tonight. I tried some isometric holds and pause reps. The tabata stationary bike workouts pumped my quads so much I can barely walk up the steps afterwards. So I threw in 20 sec sprints as a finishing pump.
6/9
work gym:
- pulldowns with iso holds x 3 sets
- seated leg curl with iso holds and reps x 3 sets
- 3 sets chin/neutral/pull ups
- 1 set db curls
- ab rolls
home: - leg ext isometic hold and reps 160 lbs x 8-10 sets
- 3/4 bodybuilder squats 225x2x20
- stationary bike sprints
6/10
1a. MP barx20 95x10 135x5 145x3 170x3 190x3 135x 1 set of double pause reps x 7 reps
1b. chin-ups 7 sets with BW pausing at mid, top and bottom of every rep
2. bowflex chest press 200x17
That one set of DB curls looks really lonely…until you realize that it was accompanied by pulldowns and c/n/p ups.
As usual, nice variety and work.
Where are you pausing on the paused MP reps?
Glad to hear the your back isn’t as bad as you thought.
Are you exercises at work during your lunch break? Or just whenever you have downtime?
[quote]LittleStrick wrote:
That one set of DB curls looks really lonely…until you realize that it was accompanied by pulldowns and c/n/p ups.
As usual, nice variety and work.
Where are you pausing on the paused MP reps?
Glad to hear the your back isn’t as bad as you thought.
Are you exercises at work during your lunch break? Or just whenever you have downtime?[/quote]
Hey Skip. I hit the gym right before lunch. Nothing to strenuous because I don’t want to sweat to much. I was pausing at eye level both up and down and at the top. I’m trying to stick to 5/3/1 with my main lifts but trying all kinds of things with assistance work.
6//11
Just finished 10 hill sprints. Running in the dark keeps things interesting.
“In the dark keeps things interesting.” But running makes things dangerous.
And don’t tell me, “no risk, no reward”.
Good man. You just logged more running than I have done in 20 years.
[quote]LittleStrick wrote:
You just logged more running than I have done in 20 years.[/quote]
Ha ha ha
6/13
1a. hill sprint 3 short, 2 long
1b. chin/pull-up BW x 5 sets x 5-10 reps
1c. push up BWx20,15,15,15,15
6/14
- squats barx10 135x5 185x5 225x5 280x3 320x3 360x10 400x3
2a. sldl 3.5’’ deficit 315x5x5
2b. 1 leg calf raise BWx5x10 (each leg)
stationary bike tabata
6/15
1a. bench: barx20 95x10 135x8 185x5 225x5 255x3 285x11 pause bench: 315x1 345x1 375x1 regular bench: 225x15
1b. pause bb rows againt stomach (top): 135x5 185x5 225x8x5 bb row no pause: 225x15
2a. BNP 135x3x10
2b. db upright rows 40’s x3x10
Just finished. Time to watch Game of Thrones, Sense8 or the Hawks vs the lightning. So many choices.
Strong bench, Steve. On your BNP, how far down do you go?
Never watched “Game of Thrones”. Never heard of Sense8. Don’t watch basketball. I suck…
[quote]LittleStrick wrote:
Strong bench, Steve. On your BNP, how far down do you go?
Never watched “Game of Thrones”. Never heard of Sense8. Don’t watch basketball. I suck…[/quote]
I take a wide grip (index finger on the smooth) and touch my traps. Almost where you would carry the bar for a high bar squat. Trying to get a good stretch.
Come on man you don’t suck. You just don’t know your hockey teams.
My youngest has 8th grade graduation ceremonies today and a hockey game tonight. So any training was going to have to be this morning. And this confirmed that I don’t like training in the morning.
6/17
10 hill sprints
I am with you on the morning workouts.
That said, I am not sure that sprints is a good way to judge it. They suck no matter when you do them. In fact, I liken them to punishment.
When I was in 9th grade, the entire HS football team was practicing together one day. When it came to sprint time, the coach had us line up for 100 yard sprints. We ran in 3 waves…9th grade team, 10th grade team and varsity. Each sprint starting when the group before hit about 15 yards and the return started as soon as the last group crossed the line.
After about 6 sprints, the coach flipped his lid. (I always wondered if he wasn’t bi-polar, but he seemed to cycle too fast.) He sent everyone to the sideline except the 10th grade team. Then he proceeded to run them 22 more 100 yard sprints…about 5 to 8 seconds between.
28 - 100 yard sprints. 1.6 miles of sprints.
The only emotion stronger than our desire to win, was the fear of what he would do to us if we lost. And that is no joke…
Props to you for doing them.
[quote]NHLFTR wrote:
6/15
1a. bench: barx20 95x10 135x8 185x5 225x5 255x3 285x11 pause bench: 315x1 345x1 375x1 regular bench: 225x15
1b. pause bb rows againt stomach (top): 135x5 185x5 225x8x5 bb row no pause: 225x15
2a. BNP 135x3x10
2b. db upright rows 40’s x3x10
Just finished. Time to watch Game of Thrones, Sense8 or the Hawks vs the lightning. So many choices. [/quote]
That is a really strong looking session.
Morning training puts hair on your legs !
[quote]OldGoat wrote:
Morning training puts hair on your legs ![/quote]
Judging from your avatar, I would say it puts hair everywhere…