Tired of trying to follow your favorite Old Lardasses, Steely D’s, KMC’s and Skidmark’s threads ?
Here’s the place where all the cool old guys hang out and post their workouts.
You can still find other more personal postings in the various threads, but if we all put our basic workouts here a la the Brotherhood of Iron we won’t have to visit 9 or 10 (or 20) threads just to say, “Nice work bra”.
I’m sure this will go over like a Led Zeppelin, but thought I’d give it a shot.
Peas. Owt.
I hope it works this time…
5-6-2009
Squat Day
285x3
300x3
320x6 (Rep PR +1)
High Box Squat (18" box)
335 5x3 sets
Ab Wheel
15x2 sets
Hanging leg raises
8x3 sets
Made sure to touch elbows to thighs on every rep. Still chicken-winging a little, but overall much better. If you turn the sound up a little you can tell I’m straining a bit…
Practiced forcing the knees out on the box squats. Made a big difference in how well I got off the box. the first set, which I videoed, was the worst set.
5 May 2009
Week1, wave 1-5?s
W=199
Bike 10m, sh rehab, ytwl
Deadlift (tested max 325, training max 295)
WU 135x8, 165x5
Working 195x5, 225x5, 255x12 (1rm eq 357)
(wimped out, should have taken my own advice and performed a full setup each time. Then it would have been strength not oxygen debt that stopped me. Live and learn?)
BBB DL 150# 5x10
Ab wheel BB rollouts from knees x10 (First time doing these one set is all I could manage)
next time I have a workout, I’ll drop on by.
Rained out again! I’ll leave it at that.
5.6.09
upper
Mobitliy , shoulder dislocates,ytwl
A flatbench 4x4 205*
wu 135x4,185x4 210x4,205x3x4
B Incline DB neutral grip 70x3x9
C1 prone trap raises 15 lbs 3x12
C1 lying ext rotation 10 lbs 3x12
D side planks 3x30 secs bw+25**
*I suck at bench-
210 felt like well allot.
the dbs got real heavy on the last set.
**side planks-
I added a 25 plate these are kind of annoying
so I guess I needed them
overall I felt ok- I am loving the ammount of
shoulder help
kmc
[quote]kmcnyc wrote:
5.6.09
upper
Mobitliy , shoulder dislocates,ytwl
A flatbench 4x4 205*
wu 135x4,185x4 210x4,205x3x4
B Incline DB neutral grip 70x3x9
C1 prone trap raises 15 lbs 3x12
C1 lying ext rotation 10 lbs 3x12
D side planks 3x30 secs bw+25**
*I suck at bench-
210 felt like well allot.
the dbs got real heavy on the last set.
**side planks-
I added a 25 plate these are kind of annoying
so I guess I needed them
overall I felt ok- I am loving the ammount of
shoulder help
kmc
[/quote]
Where’s the E part of the workout? Are you slacking?
[quote]ouroboro_s wrote:
Where’s the E part of the workout? Are you slacking?[/quote]
and you called me mean…
drill sgt. (don’t call me Ma’am, I work for a living) ouroboro
The E part was a special request from OBs
not part of the protocol 
kmc
I actually had to work yesterday, so no Wed workout.
On another note, my right ball is killing me for some reason. Hope it’s not related to my Monday deadlifts.
[quote]soldog wrote:
ouroboro_s wrote:
Where’s the E part of the workout? Are you slacking?
and you called me mean…
drill sgt. (don’t call me Ma’am, I work for a living) ouroboro [/quote]
I work for a living and my parents are married. I’ve heard that one many years ago more than I care to think about.
This what I did yesterday;
MAY 6TH M.E BENCH (WEEK 1)
2 BOARD BENCH PRESS
bar x warmup
135x10
225x3
(working sets)
315x 5 sets of 3- each rep working set paused
BB FLOOR PRESS (legs straight)
225x3
(working sets- all reps paused)
295x3
295x 4 sets of 2
FLAT DB BENCH
100x7
100x8
100x6
all reps paused
ROPE CABLE PUSHDOWNS
a bunch for a bunch
Did not have a spotter for any sets, nobody I trusted in the gym. This training alone certainly sucks sometimes
[quote]ouroboro_s wrote:
soldog wrote:
ouroboro_s wrote:
Where’s the E part of the workout? Are you slacking?
and you called me mean…
drill sgt. (don’t call me Ma’am, I work for a living) ouroboro
I work for a living and my parents are married. I’ve heard that one many years ago more than I care to think about.[/quote]
ya - me too
5/7/09 5/3/1 Bench (5), 2d wave
Military Press:
5x 45/85/110/125
145x 7
Accessory Military Press (supersetted with pull downs)
105x 10/10/10/10/10 ^
Pull Downs
150x 10/10/10/10
165x 10 ^
Fatness: 300 !!
Time: 28 minutes !!
Money set 1-rep equivalent: 178 (no PR)
My observations and snivelling will remain on my thread
Todays training.
5.7.09 lower
mobility, a ton.
OH squat 95x10,95x15*
A front squat 205 4x6**
185x8 wu 185x6,wu
B rack pull from patella 4x6
225x6 wu 315x6 wu , 405x6,425x6(straps) 405x6
CBulgarian split sqaut 3x5
70,60,65
D1 Pull thrus 3x12
D2 hanging leg raise 3x10
OH squats set me strait for the warm up.
last set of front squats killed me.
rack pulls - concentrated on forcing the hips thru.
thats it, felt good.
kmc
7 May 2009
Week1, wave 1-5?s
W=197
Bike 10m, sh rehab, ytwl
Bench (tested max 195, training max 175)
WU 45x10, 65x8
Working 115x5, 135x5, 150x9 (1rm eq 195)
BBB bench 85# 5x10 superset with
Kroc Rows 75 5x10
Friday-Upper Body
rp= rest paused
Flat DB Bench 90 9,5,3 rp
BB OH Press 115 7,4,3 rp
HS Iso Row 145/side 13,8,7 rp
Dips BW+80 7,4,2 rp
Rack Pulls 405x6, 315x12
HS Ab Cr 140 3x8
Thats weight PR’s on the DB Bench and Dips and Rep PR’s on every thing else. I forgot I was going to do Rack Pulls today so I wore shorts instead of sweats. So as I got to my working set the kurls on the bar were tearing the hell out of my thighs so I had blood running down them as I did my working set and my high rep set. Freaked teh hell out of a kid next to me. Good times.
LMAO this should be called “The Elderhood of Iron” 
Last 2 workouts:
Yesterday: Back/Biceps
Pullups (10s between):
BW x1 x2 x3 x1 x1 x1
BO DB Rows:
55x10(fatgrips), 80x12, 120x20, 135x10
Lever Lat P/D:
160x20, 180x15, 200x12 +2 +2
Standing alt curl:
12, 10, 50x7, 55x3
Low Lever Row:
160x12, 200x12, 220x10
P/W curl: 10, 10, 70x5
Today: Shoulders
S.M High Inc. Press: 12, 10, 9, 160x8
1-Arm DB Lat Raise: 12, 12, 10, 45x10
DB Seated Sh. Press (straight back): 10, 10, 80x8
Rev. Inc. Rear Delt DB raise: 15, 11, 10, 8x45
1-arm DB Shrugs: 120x20, 135x15
15 min. rec. bike
I slept until 8 today, got up, ate, worked for 2 hrs, ate, slept till noon, got up, ate, worked until about 2:30, ate, slept til 5pm, got up ate a little, worked out, ate, now typing waiting to eat. I felt like shit all day and really had to force my workout today… but I made it in and did what I could. EVERYTHING. FELT. SOOO. HEAVY today…
2009-5-8
weight 185
Cycle 2, Wave 2 (3’s)
Military Press
Barx20
95x8
115x5
135x3
145x3
155x8 (Rep PR +2reps - est. max 192)
Rear DB laterals
30’sx10
25’s 10x5sets
Weighted Pullups
BW+20 10x2sets
BW+20 9x1set
Tate Presses
35’sx13
40’s 8-10x3sets
Feeling good. Except for the pullups. Fixing form hurts right side like blazes behind the armpit. Which is perfect because that’s what needs to be built up.
[quote]SteelyD wrote:
LMAO this should be called “The Elderhood of Iron”
Last 2 workouts:
Yesterday: Back/Biceps
Pullups (10s between):
BW x1 x2 x3 x1 x1 x1
BO DB Rows:
55x10(fatgrips), 80x12, 120x20, 135x10
Lever Lat P/D:
160x20, 180x15, 200x12 +2 +2
Standing alt curl:
12, 10, 50x7, 55x3
Low Lever Row:
160x12, 200x12, 220x10
P/W curl: 10, 10, 70x5
Today: Shoulders
S.M High Inc. Press: 12, 10, 9, 160x8
1-Arm DB Lat Raise: 12, 12, 10, 45x10
DB Seated Sh. Press (straight back): 10, 10, 80x8
Rev. Inc. Rear Delt DB raise: 15, 11, 10, 8x45
1-arm DB Shrugs: 120x20, 135x15
15 min. rec. bike
I slept until 8 today, got up, ate, worked for 2 hrs, ate, slept till noon, got up, ate, worked until about 2:30, ate, slept til 5pm, got up ate a little, worked out, ate, now typing waiting to eat. I felt like shit all day and really had to force my workout today… but I made it in and did what I could. EVERYTHING. FELT. SOOO. HEAVY today…[/quote]
The Iron Boneyard.
Nice effort. Time for a break?