Public Humiliation Be Damned

Training Over 35 Lifter
181

Week 4 Thursday.

My shoulder felt…strange today. Not exactly painful, not exactly healthy. Decided to use today to see what exercises will be available to me next week when I start my next 4 week plan.

Incline Dumbbell Press: 35x10 35x10 35x10 (Definitely not ready to do these with any real weight)

Bench: 225x5 225x5 (couldn’t find a groove)

Dips: BWx8 Bwx8 BWx8 (felt ok if I leaned into them a lot)

Tricep Pushdowns: 80x10 80x10 80x10

Pulldowns: 145x6 145x6 145x6

Hammer Strength Seated Shrug: 90x8 90x8 90x8

182

Week 4 Thursday.

My shoulder felt…strange today. Not exactly painful, not exactly healthy. Decided to use today to see what exercises will be available to me next week when I start my next 4 week plan.

Incline Dumbbell Press: 35x10 35x10 35x10 (Definitely not ready to do these with any real weight)

Bench: 225x5 225x5 (couldn’t find a groove)

Dips: BWx8 Bwx8 BWx8 (felt ok if I leaned into them a lot)

Tricep Pushdowns: 80x10 80x10 80x10

Pulldowns: 145x6 145x6 145x6

Hammer Strength Seated Shrug: 90x8 90x8 90x8

183

Week 4 Friday

Front Squats: 135x8 185x6 185x6

Rope Pull Throughs: 8x10 8x10 8x10

Hammer Strength Leg Extension: 50x8 50x8 50x8

Standing Calf Raises: 240x12 255x12 270x12

Hammer Strength Preacher Curl: 45x8 65x8 65x8

End of first four weeks.

Next four weeks I will be lifting 5 days a week. I’m also going to dial in my diet. I’ve probably been taking in too much fat and not enough protein the last couple of weeks. I’m down only about 8 pounds since the gym switched scales on me. Two more pounds until the cheat meal. Can’t wait.

184

Week 5 Monday

Bench 225x5 245x5 255x5 265x5 275x5 225x5(2 second pause on last set)

Incline Dumbbell Press: 25x20 25x20 (just working on my shoulder here)

Inc. Tate Press: 45x8 45x8 45x8

V-bar Pushdowns: 80x10 80x10

What I call Supermans (lying facedown on incline bench and raising arms from hanging to overhead position):
5x12 5x12 5x12

Rotator Cuff Work

Weight 263.4

Shoulder still iffy. Weight loss last week 2.2lbs.

185

Week 5 Tuesday

Deadlift:225x5 275x5 315x1 355x1 375x1

Paramont Seated Leg Curl: 100x8 130x8 145x8

Paramont Leg Ext: 100x8 115x8 130x8

Seated Calf Raise: 115x12 115x12 115x12

Standing Extended Barbell Wrist Extension: 45x6 45x6 45x6

Serratus crunches: 15 12

186

Week 5 Wednesday

Finally lost 10 full pounds. The refeed has started with Chick-fil-a chicken biscuit. Delicious

Paramount Pulldown: 115x8 145x8 145x8

Seated Row: 150x8 160x8 160x8

Ez Preacher Curl: 55x8 65x8 65x8

Rev. Cable Curl: 10x8 10x8 10x8

Rev. Incline Shrugs: 45x10 60x10 60x10

Facepulls: 12x10 12x10 12x10

187

What does the end goal for weight loss look like?

188

[quote]JoeGood wrote:
What does the end goal for weight loss look like?[/quote]

I started dieting May 9, weighing 271. I hit 261 today. I’m hoping to get down to 215 and try to maintain that. That is where I’ve always felt my best. I’m hoping to get there by Sept. 28 (birthday).

189

^ You can do it.

190

Week 5 Thursday

Bench 225 3x10

Dips BW 2x8

Paramount overhead tri extension 85x10 100x10 130x10

Cuban Press 45 3x10

Icarian Lateral Raise 50x8 50x8

Gained 2 pounds after the glorious refeed day.

191

Week 5 Friday

Front Squat 135x6 185x6 185x6

Rope Pull Through: 9x10 9x10 9x10

Deadman’s Quad Raise: BWx10 BWx10 BWx10

Standing Calf Raises: 270x12 285x12 300x12

Behind Back Wrist Curls: 95x10 105x10 115x10

Dumbbell side bends: 45x10 45x10 45x10

Wasn’t feeling it today at all.

192

Week 6 Sunday

Bench: 225x5 245x5 265x5 285x3 (easy and fast, but didn’t have a spotter to push it any further) 225x5

Inc. Dumbbell Press: 30x20 30x20

Inc. Tate Press: 50x8 50x8 50x8

Vbar Pushdowns: 90x10 90x10

Reverse Inc. Superman: 8x12 8x12 8x12

Rotator Cuff work: 10x10 10x10

193

Week 6 Tuesday

Deadlift: 225x5 315x2 365x1 405x1 425x1
(no belt, no straps. Figured out I need both to go any higher)

Seated Leg Curl: 145x8 145x8 145x8

Leg Ext: 130x8 130x8 130x8

Seated Calf Raise: 115x15 125x12 125x12

Barbell Wrist Ext: 45x10 45x10 45x10

Serratus Crunches: 15 12

194

What’s a deadmans quad raise?

195

[quote]FarmerBrett wrote:
What’s a deadmans quad raise?[/quote]

About half way down this page:

196

Week 6 Wednesday

Pulldowns: 115x8 145x8 145x8

Seated Rows: 160x8 160x8 160x8

Reverse EZ Bar Curls: 65x6 65x6 65x6

Bar Curl: 85x6 75x6 65x6

Reverse Inc. Bench Shrugs: 60x10 60x10 60x10

Facepulls: 12x10 12x10 12x10

Wrists and elbows were kicking my ass today. Couldn’t seem to get either warmed up enough.

197

Week 6 Thursday

Bench 225 5x5

BW Dips: 2x8

Tricep Pushdowns (straight bar): 90x8 90x8 90x8

Cuban Press: 45x8 55x8 55x8

Machine Lat. Raise: 50x8 50x8

Only had about 30 minutes to get in and get out. Skipped abs.

198

Week 7 MOnday

Bench: 225x5 245x5 265x5 285x5

Inc. Dumbbell Press: 35x20 35x16

Paramount OVerhead Ext: 130x10 145x10 145x10

Flat bench dumbbell ext: 35x8 35x8

Called it a day

199

Week 7 Wednesday

Pulldown: 110x10 132x8 143x8

Seated Row: 160x8 160x8 160x8

Reverse EZ Bar Curl: 65x6 65x6 65x6

Camstar Arm Curl: 60x8 60x8 60x8

200

Week 7 Friday

Front Squat: worked up to a couple of sets with 185x6

Leg Curls

Leg Ext.

Standing Calf Raise.

It’s been a craptacular week. Ready to start fresh Monday.