Old and New

Bigger Stronger Leaner Over 35 Lifter
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I’m 37. Been on here for a few weeks. A great friend (old college roommate and workout partner) who is a pro- highland games thrower turned me onto this site to check out the “12 weeks to ridiculous wheels” article. I am now in week 4. I log in a mini- composition notebook everyday and thought putting it on here may help with motivation as well as help from like- minded people.

I am 5’9 210 right now. working on a 4 day split (mon/tue/thur/fri) with ab/calf work on Wed. and sometimes sat or sun. I train in the mornings at 5:45.

Today;

Squat 330 x 4, x4, x4, x4, x4, x4, x4,x4, x4, x4

Leg Press 250 x 25, x25, x25, x25

Leg extension 60 x 30, x30, x30

Leg Curl 60 x15, x15, x15

Dumbell Stiff Leg 50’s x 15, x15, x15

High volume weeks are killer!

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Chest/Shoulders

Bench 275 x 3, 255 x 3, 245 x 5, 225 x 7

DBell incline 90 x 7, 90 x 6, 90 x 5, 90 x 5

Decline Fly 40 x 15, 40 x 15, 40 x15

Svens x 15, x 12 w/ 5 sec hold on last

Shoulder Shocker

Super set trio x 3

seated side raises 25 x 15, 25 x 12, 25 x 10

DB seated clean and press 40 x 8, 40 x 6, 40 x 6

Front Plate raises 45 x 10, 45 x 8, 45 x 8

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Welcome.

4

Thanks FarmerBrett.

To catch up… yesterday I did abs… went with my wife to a psuedo gym (which will remain nameless for now… abs is about the only body part I can really work there. She is enjoying working out though for the first time and we didn’t have to work yesterday (snow day).
anyway…

“circuit” x 4 rotations

decline weighted situps (middle, left, middle, right ) x 5 each

crunch machine x 20

roman chair leg raises x 10

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Today was back day!!!

Real DA move today… left my straps at home

Trap Bar Deads 335 x 3, 425 x 3, 475 x 1

Hang Cleans 135 x 10, 185 x 8, 205 x 5

Wide Chins BW + 25lbs x 12, 10, 8, BW only x 10

High Pulls 20 sec on 10 sec rest x 4
sraight to
Low Row 20 sec on 10 sec rest x 4
straight to
rear raises 20 sec on 10 sec rest x 4

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Friday…

Bi’s/Tri’s

Cross Body Hammer Curls 50’s x 12, x 12, x12

Incline Skull Crushers 115 x10, x8, x6

Standing Barbell Curl 115 x 10, x8, x8

Dips BW + 70x 12, x10, x10

Preacher Curl Strip set 110 x 8, 90 x 8, 70 x 8

1 arm Low cable kickbacks strip set 30 x 6, 20 x 8, 10 x 10

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Saturday…

Ab circuit- x2
Ball Crunch x 25
Ball Rt side x 15
Ball Lt side x 15
Low Ab raises x 10
Plank x 45 sec
Rt Plank x 25 sec
Lt Plank x 25 sec

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Sunday… 1:00 PM (lil different than usual 5:45am)

Don’t normally train on Sunday, but this week (Thur-Sunday) is my annual golf trip to Myrtle Beach with the guys. Didn’t want to miss any workouts…

Legs- week 5 of 12
365 x 3, 385 x 3, 410 x 3

Leg Press-360 x 10, 450 x 8, 540 x 6 (btw, the worst leg press machine still in operation, but it’s all I
I have)

Walking Lunges 135 x 20, x20, x20

Lying Leg Curl 80 x 8, 105 x 8, 90 x 8

Barbell Stiff Leg 225 x 8, x8, x8

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Today…

Chest/Shoulders

Incline Press 205 x 8, 225 x 4, 225 x 4

Decline Fly 50’s x 15, x12, x 12

Bench 235 x 5, 225 x 6, 225 x 5

One arm DB shoulder Press 50 x 20 (each arm), 60 x 15, 60 x 12

Standing side raises 40’s x 12, x 10

Standing front raises 25’s x 15, x 15

Little short on time today, got up about 20 min late thanks to “springing forward” this weekend… will take a week to adjust… wanted to do 3 sets each of last two lifts, but couldn’t get them in.

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Tuesday…

Back

Snatch grip rack pulls w/straps-(pins at 7in) 315 x 5, 345 x 5, 365 x 5
This is the first time I’ve used this grip… really like it

Wide Chins/rev pullups alternate each set- 10 sets to failure- 107 total

Kroc Rows w/ straps 115 x 25 each arm

Close Grip Barbell Shrugs (3 count at top) 225 x 12, 225 x 12
Superset w/
Hammer grip seated row 100 (3 count squeeze) 100 x 12, 100 x 12

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Nice work on the Kroc rows. A lot of good volume going on in here. I think I will be making the snatch grip rack pulls w/straps a regular part of my routines.

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Thanks Gorillavanilla…

I feel the pulls today a little too. Really like Kroc Rows. I have been alternating between this type workout and another each week. Just for some variety and to do some different lifts.

Today…

Last training day this week… gonna go swing about 150 times a day at a little white ball the rest of the week… I am so bad, it will be a workout each time!

Bi’s/Tri’s

Reverse Curl (ez bar) 80 x 10, x10, x10, x10, x10

Close Grip/Rev grip bench (alt. each set) c-225 x 5, r-225 x6, c-205 x 6, r-185 x10 shoulder was not
happy today, which is why I don’t close grip often.

Seated Dumbell Curl (didn’t alternate) 60 x 10, 60 x 8, 50 x 10

L extensions 50 x 8, 50 x 8, 40 x12

Superset…
1 arm db preacher curl 35 x 12, x12, x10
w/
band push downs x 15, x 15, x 15

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After a long weekend trip and an extra day to recover from the drive home, I finally made it back in for a workout today…

LEGS

week 6 of 12

Squat- 345 x 3, x3, x3, x3, x3, x3, x3, x3, x3, x3

Leg Press- 325 x 25, 275 x 25, 250 x25, 250 x 25

Leg extension- 70 x 30, x30, x30

Leg curl-70 x 15, x15, x15

DB stiff leg 50’s x 15, x15, x15

Completely smoked! Not looking forward to steps at work today…

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Wed… Felt pretty weak today… combination of less calories and recovering from the trip last weekend I guess.

Chest/shoulders

Bench 245 x 3, 265 x 2, 285 x1, 225 x 7 + neg

DB incline 90’s x 10, x8, x6

Decline fly 50’s x 15, x12, x12

1 arm hammer press (turned sideways) 70 x 15, x15

“Shoulder Shocker”
seated clean and press 50 x 8, x7

seated side raises 25 x 10, x10

front plate raises 45 x 12, x10

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Thursday…

Back

Trap Bar Deads- 335 x 3, 385 x 3, 475 x 3. Missed 505…

Hang Clean- 155 x 10, 195 x 8, 210 x 6

Wide Chins- +25 x 14, +25 x 10, BW only x 10 (full second hang on each)

High Pulls (20 sec on w/ 10 sec rest x 4 sets) 135lbs
straight to
Seated Row (20 on/ 10 rest x 4) 125, 125, 100, 100
straight to
Rear Raises (20 on/10 rest x 4) 25’s

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Friday… Felt much better yesterday and again today. Being back on the right sleeping pattern and getting more food for few days has helped.

Bi’s/Tri’s

Cross Body Hammer Curl- 60 x 10, 60 x 10, 50 x 10, 50 x 10

Incline Skull Crushers- 130 x 8, 125 x 8, 120 x 8, 120 x 7

Standing Barbell Curl- 120 x 10, x 8, x 7 + neg

Dips- +80 x 11, +80 x 8, BW only w/ 3 sec neg x 12

Preacher Curl Drop Set 110 x 8, 90 x 8, 70 x 9 + neg

Kickbacks drop set- 35 x 12, 25 x 12, 20 x10

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Nice work on the hammer curls and overall your work volume is pretty impressive.

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Thanks GV. Hope all is well with you and you are getting some rest these days. I have 5 boys… lotta late nights when they were younger.

Saturday…

Abs/Calves

AB circuit x 2

weighted decline situps… middle, right, Middle Left and repeat x 5

Low raise and push on decline x 10

Ball side crunches RT x 15, Lt x 15

Finished with super controlled Ball crunches x 25 (almost caught a cramp)

Machine calf raises x 15 x 4 sets (mid, in, out, mid)

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Monday…

LEGS- Week 7 of 12

Squat- 365 x 5, 385 x 5, 410 x 5

Leg Press- 370 x 10, 460 x 8, 550 x 6

Walking Lunges- 135 x 20, x20, x20

Leg Curl- 100 x 8, x8, x8

Stiff Leg- 225 x 8, x8, x8

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Mobility work for me mainly consists of using my lacrosse ball for rolling under the feet, thighs, ass, hands, and forearms as well as a bunch of rolling with my rumble foam roller and black foam roller under my back and legs in various areas. Rolling can take anywhere from 5 minutes to 30 minutes. I also do some mobility moves from the site MobilityWod which has excellent information to target getting your body to move without restriction and pain. DeFranco’s Agile 8 is also a part of warming up before working out on occasion and sometime just for a quick help anytime in the day. I love the LAX ball the most and the foam rollers are a close second to really help tight muscles.