[quote]cavalier wrote:
What’s with the hang to failure? Is that to work grip?[/quote]
I simply hang onto the pull-up bar on my cage for as long as possible. First time I have done it that I know of. It really burned up my forearms. I will use it more. I seem to recall it being in an article on here about grip/forearms.
04-11-14
SGHP
3x5-175
Land mine rows
3x10
Lat pull downs
3x10
Concentration curls
3x10
Hammer curls
3x10
Front Squat
3x10-135
Leg extension
3x10-90
RDL
3x10-135
Leg curls
3x10-45
Standing calf raises
3x15-135
Crunches 3x20
Planks 3x20 seconds
I am not moving much weight but the higher reps are hammering me. I am resting no more than 2minutes between sets. I did the leg curls and standing calf raises as super sets just to save time.
04/14/14
Bench from pins 3x10
Incline flys 3x10
Dips 3x10
CGBP 3x10
Seated OHP from pins 3x10
Face pulls 3x10
Night off from lifting to go to the ball field. One son pitched 4 innings of one hit baseball. He also went 2 for 3 at the plate. A 65-70 mph cutter is almost impossible for 11 & 12 year olds to hit and he dominated the game. Other son hit a mammoth home run and ended up 3 for 3. He also came in and pitched the last inning one walk and 3 strikeouts. It was a good night.
Back-Biceps
SGHP - 3x5 - 185
Rack Pulls - 3x10 -245
Cable rows 4x15
Preacher curls 3x10
Hammer curls 3x10
Reverse curls 3x10
Hangs to failure x 3
04/17/14
Did some squats last night off of pins. Set the pins so it was ATG. At the bottom I let the bar rest on the pins for a second and then went back up with no recoil as you normally get at the bottom. I did 3 sets of 10 with an embarrassingly small amount of weight. I had to sit down in a chair for a few minutes before I could walk up the stairs from my basement.
Incline BP 3x10
Floor flys 3x10
Dips 3x10
CGBP 3x10
Face pulls 3x10
Lateral raises 3x10
Front raises 3x10
A little something for the ladies. : ) No photo for comparison but rest assured that all this looks better now than it did a short time ago. Body fat has went from way to f-ing much to still too f-ing much but I am making progress. Not too bad for a 43 year old who spent the past 2 decades doing nothing more strenuous than playing golf.
Front lat Pulldowns 3x10
Rear lat Pulldowns 3x10
Land mine rows 3x10
BB curls 3x10
Hammer curls 3x10
04-21-14
Bench 3x10
Floor flys 3x10
Dips 3x10
CGBP 3x10
OH DB ext 3x10
OHP from pins 3x10
Face pulls 3x10
SGHP 3x5
Land mine rows 3x10
Shrugs 3x15
Seated DB curls 3x10
Hammer curls 3x10
Sit-ups x some
Did some pull ups and chins in between sets
No energy tonight. Kind of felt like I was going through the motions. SGHP felt good and smooth but I was shot after that.
04-24-14
Squat lightish 6x10
Leg ext 3x10
Leg curl 3x10
I am going to have to retool things next week. Trying to do legs the day after doing SGHP is not going to cut it. My legs were gassed before I started.
So have you been beating the women off with a stick? 
Also, what’s a landmine row?
[quote]cavalier wrote:
So have you been beating the women off with a stick?
Also, what’s a landmine row?
[/quote]
Well…only the ladies who like really pale, slightly overweight, old dudes. I was also really hairy about 10 minutes before I took that pic. Not real sure that is the most flattering light and angle combination in the pic either.
A land mine set up is when you put one end of a barbell into a device that sits on the floor and is hinged so the bar can be moved up and down. My version does not involve the actual device. I simply wedge the end of the bar into the corner after first laying down a folded up towel. You then load up the other end of the bar with weight and you’re ready to go. You can do one handed rows or presses with it. The press from this set up is a good variation to try if you have shoulder problems because the range of motion is not directly overhead. I like rowing like this because you can vary the range of motion and I also seem to get a better stretch than I do from other rowing variations. I believe it is called by other names but that’s what I call it.
Oh. I know that row of course, but never heard landmine.
[quote]cavalier wrote:
Oh. I know that row of course, but never heard landmine.[/quote]
What’s the real name? Is it a Meadows row?
Changing up the rotation. I don’t like squatting the day after doing SGHP. Tomorrow will be chest/shoulders/tris and squat the day after.
BACK & BICEPS
SGHP
Ramp to 235 then 3x5 with 185
Pull-ups - negatives - 3x5
I suck at pull-ups and saw in CTs log where he used slow negatives to improve his. Going to try these for a few weeks.
Wide grip rack pulls. Did these holding the plates. It hurts so good.
3x10 with 135
Concentration curls
3x10
Hammer curls
3x10
CHEST-SHOULDERS-TRICEPS
Bench
135x10
155x10
180x10x3
Dips
3x10
CGBP
135x10x3
BB front raises 3x10
Face pulls 3x10
