Old Guy Strength

10/22/24

OHP:
4/10/135

DB Front Raises:
4/10/40

Hammer Strength Low Row:
4/10/4 plates

Reverse Flies:
4/10/130

Pull-Ups:
4/10

Heavy Bag:
3 - 3 minute rounds

Treadmill:
10 minutes

Pretty good for 55 minutes work.

3 Likes

10/24/24

Biceps Gauntlet

DB Curls:
4/10/45

Preacher Curls:
4/10/100

Cable Curls:
4/20/140

Pulldowns:
10/10/various (no rest between sets)

Pressdowns:
4/25/200

Pulldowns:
1/100/100

Incline Kickouts:
4/25/30

Treadmill:
10 minutes

I moved really fast. An old training partner and a young guy from work were there.

3 Likes

10/25/24

Treadmill:
30 minutes

Crunch Machine:
4/25/150

Leg Press Machine Calf Raises:
4/25/400

Abductor Machine:
4/25/200

Adductor Machine:
4/25/200

Heavy Bag:
6 minutes

The university my wife, son and I got our undergrads is 50 miles from here. This weekend is homecoming, so we’re off to an alumni event tonight and the game tomorrow. I am hopeful my liver olds up. :grinning:

3 Likes

10/26/24

3/3/3 Bench:
3/225
3/255
7/285

Dips:
4/10

Hammer Strength Incline Machine:
4/15/70

Hammer Strength Decline Machine:
4/15/50

Treadmill:
10 minutes

Seven is a bench PR for 3/3/3 day. I was just telling my wife I feel like my progress has been really good the past three months. I have really only added spirulina to my list of supplements. From my reading it can increase strength. I’m not sure that’s it or not, but I am going to continue.

Alumni night was not too bad last night. I was asked to join the board. Off to the game tonight.

2 Likes

10/27/24

3/3/3 Deadlift:
3/295
3/335
10/375

Stiff Leg DL:
4/5/235

Leg Extensions:
4/10/100

Seated Leg Curls:
4/10/120

Pull-Ups:
20

My previous PR for reps on 3/3/3 day was seven at 365. I had a crazy idea today of going for 10. The first six or seven were pretty smooth. I had to reset a couple of times, but I was able to grind out 10. The last one was a battle, but I locked it out.

3 Likes

Crippler’s done over 600 lb deadlifts on a good day. Seems like he’s even logged at least 700 in past. Crazy strong, and brains to be named to a college alumni board.

1 Like

A true renaissance man.

You guys are giving me too much love. I’ve never hit 700, but I played with 600 in gear. I’m playing with the idea of hitting it again raw. It feels like I used the wrong stance for me for too long. It’s crazy what a little adjustment made in my strength.

1 Like

10/29/24

OHP:
4/10/135

BB Upright Rows:
4/10/115

Hammer Strength Low Row:
4/10/4 plates

Hammer Strength High Row:
4/10/4 plates

Hammer Strength Front Pulldown:
4/10/110

Pull-Ups:
4/10

Treadmill:
10 minutes

I saw a kid on the treadmill running with a weighted vest. He was on there a long time. I then looked over and saw him running across the gym. He then threw up in the garbage can. Like a champ, he took the vest off and got on the treadmill again.

3 Likes

Champ is a good adjective.

1 Like

10/30/24

200 lb Sandbag Shoulder Carry:
100 yards

200 lb Sandbag Suitcase Carry:
50 yards

Prowler Push w/ 40 lb Weighed Vest:
+100 / 500 yards (5 sets)

Prowler Pull w/ 40 lb Weighted Vest:
+150 / 100 yards

Backwards Prowler Pull w/ 40 lb Weighted Vest:
+115 / 100 yards

Farmers’ Carry w/ 40 lb Weighted Vest:
65 in each hand / 100 yards

Overhead DB Carry:
20 / 100 yards

Tonight was our first semi cold night. It was 45 with rain. I backed off sandbag work, because I didn’t want to get it wet. The vest really causes added stress to the heart and lungs. I’m really enjoying the results.

3 Likes

10/31/24

Poundstone Curls:
100

Preacher Curls:
4/10/100

EZ Bar Curls:
4/10/100

Pulldowns:
10/10/various (no rest between sets)

Pressdowns:
4/25/200

Pulldowns:
1/100/100

Kickbacks:
4/25/25

DB Curls:
10/45, 10/40, 10/35, 10/30, 10/25 (no rest between sets)

Treadmill:
10 minutes

I got it done pretty fast.

3 Likes

11/1/24

Treadmill:
30 minutes

Super Set:
Seated Calf Raises: 4/25/90
Standing BW Calf Raises: 4/25

Abductor Machine:
4/25/200

Heavy Bag:
3 - 3 min rounds

Pull-Ups:
20

Just my normal Friday afternoon get loose.

1 Like

11/2/24

5/3/1 Bench:
5/240
3/270
5/300

Bench Against Band:
4/230
3/230
2/230
1/230

Dips:
4/10

Cable Press:
4/25/120

Treamill:
15 minutes

I exceeded last 5/3/1 day’s final rep total by one. I’ll deload next week.

2 Likes

11/3/24

V-Squats:
10/360
10/450
10/540
10/630
10/720
10/810
25/360

Belt Squats:
2/15/360
2/12/450
2/10/540
1/25/270

Leg Extensions:
4/10/110

Seated Leg Curls:
4/10/130

Pull-Ups:
20

Exercise Bike:
10 minutes

Lunges + 40 lb Weighted Vest:
4/10/35 in each hand

40 lb Weighted Vest Squats:
100

Step Machine:
10 minutes

Once more I went home for the vest work. My legs are pretty tired at this point.

3 Likes

11/5/24

OHP:
4/10/135

BB Upright Rows:
4/10/115

Hammer Strength Shoulder Press:
4/10/100

Seated Pulls:
4/10/300

DB Front Raises:
4/10/40

Pull-Ups:
4/10

Heavy Bag:
3 - 3 minute rounds

Treadmill:
15 minutes

I got off work early to get it in, so I could watch the election.

God Bless America!

3 Likes

11/6/24

Treadmill:
30 minutes

Excise Bike:
10 minutes

Crunch Machine:
4/25/150

Pull-Up:
20

Mostly cardio today.

3 Likes

11/7/24

5/3/1 Deadlift:
5/315
3/335
4/395

Deficit Stiff Leg DL:
4/5/245

Laying Leg Curls:
4/10/100

Hack Squats:
4/10/90

Well that sucked. I wanted seven at 395 and only got the four. I normally DL every 14 days. Today was day 10. I moved it up because this weekend might be busy. I’m not sure if it was that or today was just off.

3 Likes

From my perspective it is a good job regardless.

1 Like

Thanks. It’s a marathon and not a sprint.

1 Like