Saturday 04/11 - Back, Rear Delts and Calves
Pulldowns: 240 x 6,6,6
One Arm HS High Row: 180 x 6,6,6
One Arm HS Seated Row: 180 x 8,8
Incline DB Shrugs: 110 x 6,6
Rear Delt Machine: 175 x 8,8
Cybex Calf Machine:
280 x 7/7/7
280 x 7/7/7
280 x 7/7/7
280 x 7/7/11
Front Calf Raise: 110 x 20,19,16,16
Hanging Leg Raise: 8,9,8,8
Monday 04/13 - Quads and Calves
Front Squat: 155 x 5, 165 x 5,5,5, 175 x 5,5 - Almost there. The form is still a little off, but it’s getting better.
Leg Press: 450 x 21 reps x 2:00 min, 22 reps x 2:00, 23 reps x 2:00 min
One Leg Extension: 50 x 18,16,15 - Made more of an effort to really contract and hold at the top.
One-Leg Calf Raise: 100 x 5,5,5,5,5
One-Leg Seated Calf Raise: 45 x 12,11,10,8,8
Garhammer Raise: 6,6,6,6,6
One-Leg Calf Raise (Toes pointed in): 100 x 6,5,5
One-Leg Seated Calf Raise (Toes pointed in): 45 x 9,8,8
One-Leg Front Calf Raise: 45 x 9,9,8
Tuesday 04/14 - Arms
RGBP (Smith): 265 x 6,6,6,6
PJR Pullover: 110 x 8,7,6,6
One Arm Machine Tri Extension: 115 x 15,15,12,12
All Bicep sets were done using a pair of EZ-Grips to thicken the DBs up. My Tyler Grips should be here tomorrow.
DB Preacher Curl: 40 x 8,8,8,8
DB Hammer Curl: 50 x 8,8,7,7
DB Reverse Curl: 25 x 15, 30 x 15,15, 35 x 15
Wednesday 04/15 - Cardio and shoulder stuff
I’d complain about tax day, but I filed my shit weeks ago. Already got my return and everything. 
The Tyler Grips arrived today. They look really cool and I can’t wait to give them a shot.
Recumbent bike: 15 min
Internal Rotation: 30 x 22,20,20
External Rotation: 20 x 16,13,12
45 degree External Rotation: 10 x 13,13,13 -
Subscap Pulls: 10 x 15,15,12
Treadmill (15 degree, 2.8 mph): 15 minutes
Thursday 04/09 - Glutes, Hams and Calves.
Sumo Deads: 275 x 4,4,4, 285 x 4,4, 295 x 4
Seated Leg Curl: 255 x 6,6,6,6, 270 x 6
RDL: 245 x 8,8,8,8
One-Leg Leg Press Calf Raise: 250 x 5,5,5,5,5
One-Leg Seated Calf Raise: 45 x 15,15,15,15,15
Dead Bug (variation 2, reps are per leg): 9,8,9,8,8
One-Leg Leg Press Calf Raise (Toes pointed in): 250 x 6, 240 x 8,8
One-Leg Seated Calf Raise (Toes pointed in): 45 x 15,15,15
Side Bend: 65 x 10,10,10
Full deadlifts! Awesome to see those in your log after that back and glute pain garbage.
How did they feel?
[quote]Flow wrote:
Full deadlifts! Awesome to see those in your log after that back and glute pain garbage.
How did they feel?[/quote]
Pretty good actually. No pain in the back and my glutes had that good tired, almost cramped feeling after the workout, like they had been really worked. It’s just nice to be able to do them again without pain or fear of something hurting.
I’m obviously going to be more careful this time and make sure my form stays good, but so far so good.
Once I get back up to 315, I’ll probably start posting videos now and again for you guys to check my form.
[quote]Flow wrote:
Full deadlifts! Awesome to see those in your log after that back and glute pain garbage.
How did they feel?[/quote]
Pretty good actually. No pain in the back and my glutes had that good tired, almost cramped feeling after the workout, like they had been really worked. It’s just nice to be able to do them again without pain or fear of something hurting.
I’m obviously going to be more careful this time and make sure my form stays good, but so far so good.
Once I get back up to 315, I’ll probably start posting videos now and again for you guys to check my form.
Friday 04/17 - Chest and Shoulders
Flat DB Press: 100 x 8,6,5,6,6
Incline DB Press: 90 x 9,8,8,8, 80 x 10 - Last set I used the Tyler Grips
Pec Dec: 120 x 10,10, 125 x 8,8
DB Shoulder Press: 55 x 12, 60 x 9,8,8 - All sets were done with the Tyler Grips.
Seated Lateral Raise: 37.5 x 12,10,10,10
Cybex Seated Lateral Raise: 105 x 20,20,20, 110 x 18
I don’t know why, but I just didn’t have any stamina on my sets today for chest. Oh well. I’ll try again next week.
[quote]AngryVader wrote:
Friday 04/17 - Chest and Shoulders
Flat DB Press: 100 x 8,6,5,6,6
Incline DB Press: 90 x 9,8,8,8, 80 x 10 - Last set I used the Tyler Grips
Pec Dec: 120 x 10,10, 125 x 8,8
DB Shoulder Press: 55 x 12, 60 x 9,8,8 - All sets were done with the Tyler Grips.
Seated Lateral Raise: 37.5 x 12,10,10,10
Cybex Seated Lateral Raise: 105 x 20,20,20, 110 x 18
I don’t know why, but I just didn’t have any stamina on my sets today for chest. Oh well. I’ll try again next week.[/quote]
You were running low on buffalo wings. It happens to us all.
Are you doing those Kai Green Jettison Squats? I have yet to try those.
I bet you’re a bit frustrated since you seem to know your body pretty well but aren’t 100% yet due to injuries. I think you’ll make crazy progress since you have the discipline down.
Off-topic:
Best and worst things about your gym?
AV - How do you like the Tyler grips (or EZ grips)?
I just got my FatGripz and did a ‘forearm’ day. It hurts to type this…
FatGripz pic in log: http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/shut_up_n_lift_dimeos_log?pageNo=23#bottom
Saturday 04/18 - Back, Rear Delts and Calves
Nautilus Pulldowns: 185 x 6, 200 x 6, 215 x 6,6,6,6
One Arm HS High Row: 180 x 6,6,6,6,6
One Arm HS Seated Row: 180 x 8,8,8,8
Incline DB Shrugs: 110 x 6,6,6,6
Rear Delt Machine: 175 x 8, 180 x 8,8,8
Cybex Calf Machine:
280 x 7/7/7
280 x 7/7/7
280 x 7/7/7
280 x 7/7/7
280 x 7/7/7
285 x 8/9/11
Front Calf Raise: 110 x 20,20,18,16,16,18
[quote]SteelyD wrote:
AV - How do you like the Tyler grips (or EZ grips)?
I just got my FatGripz and did a ‘forearm’ day. It hurts to type this…
FatGripz pic in log: http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/shut_up_n_lift_dimeos_log?pageNo=23#bottom
[/quote]
So far I like the Tyler Grips more than the EZ grips. They are more comfortable and work my grip harder since they increase the size of handle even more.
It’s funny though, I ordered the Tyler Grips the day before I saw that thread about the FatGripz. I like the look of those a lot and they were cheaper than the Tyler Grips. I’ll probably end up picking up a pair down the line.
I agree with your comment about getting some forearm size and grip strength from this. I haven’t even used them for arms yet and I’ve already noticed my hands and forearms are a little sore just from the few sets I’ve used them for already. I’m going to be in pain after arms for sure.
[quote]pushmepullme wrote:
AngryVader wrote:
Friday 04/17 - Chest and Shoulders
Flat DB Press: 100 x 8,6,5,6,6
Incline DB Press: 90 x 9,8,8,8, 80 x 10 - Last set I used the Tyler Grips
Pec Dec: 120 x 10,10, 125 x 8,8
DB Shoulder Press: 55 x 12, 60 x 9,8,8 - All sets were done with the Tyler Grips.
Seated Lateral Raise: 37.5 x 12,10,10,10
Cybex Seated Lateral Raise: 105 x 20,20,20, 110 x 18
I don’t know why, but I just didn’t have any stamina on my sets today for chest. Oh well. I’ll try again next week.
You were running low on buffalo wings. It happens to us all.[/quote]
That’s why I filled back up last night. I tired Honey BBQ and Hot BBQ. Both were good, but I really liked the Hot BBQ.
The guy at the table next to me did the Blazing challenge. He ate 12 Blazing wings in like 3 minutes. He must have an iron gut.
[quote]PonceDeLeon wrote:
Are you doing those Kai Green Jettison Squats? I have yet to try those.
I bet you’re a bit frustrated since you seem to know your body pretty well but aren’t 100% yet due to injuries. I think you’ll make crazy progress since you have the discipline down.
Off-topic:
Best and worst things about your gym?[/quote]
Not at the moment. I’ll likely be alternating between Sumo Deadlifts and Jefferson Squats from here on out.
Best things about my gym:
Worst things:
Oh and you asked me in an email and I forgot to answer you, but I’m not currently using the Taurine and PS. I’m saving those for when I finally use my 11-T.
Vader, glad things are going well. How are the Tyler grips working out? Pretty soon, you’ll have some Popeye forearms, that will be pretty sweet.
I know I always ask this, but any luck finding a track to do sprints? Summer is coming up, great time for all of us to be outside.
[quote]tmoney1 wrote:
Vader, glad things are going well. How are the Tyler grips working out? Pretty soon, you’ll have some Popeye forearms, that will be pretty sweet.
I know I always ask this, but any luck finding a track to do sprints? Summer is coming up, great time for all of us to be outside.[/quote]
The Tyler Grips are good so far. I think they are really going to help blow my arms and forearms up over the next few months. I don’t think they are ideal for heavy pressing, so I might get a pair of those FatGripz for that purpose.
Actually, yes. I finally scoped out a few of the tracks in my area and found two really good tracks that are both within about 10-15 minutes of my place. One is public and not really associated with a school, so it’s pretty much open 24x7. Nice track and even has a astroturf football field, so I’ll run on that to mix things up. The only downside to that is that it’s not lit at all, which isn’t a problem now because it’s DST, but when it’s not DST, it’s really only feasible for me on the weekends. The other downside, is that since it’s public, it can be really busy if you go at the wrong time and it makes it tough to sprint. That’s option A for now though.
The other track belongs to a high school. It’s lit at night, but sometimes you can’t use it because of a game or practice and somtimes they’ll have it locked up if school is not in.
If neither is available, then I’ll just hit the dirt track by my house like I did yesterday.
[quote]tmoney1 wrote:
Vader, glad things are going well. How are the Tyler grips working out? Pretty soon, you’ll have some Popeye forearms, that will be pretty sweet.
I know I always ask this, but any luck finding a track to do sprints? Summer is coming up, great time for all of us to be outside.[/quote]
The Tyler Grips are good so far. I think they are really going to help blow my arms and forearms up over the next few months. I don’t think they are ideal for heavy pressing, so I might get a pair of those FatGripz for that purpose.
Actually, yes. I finally scoped out a few of the tracks in my area and found two really good tracks that are both within about 10-15 minutes of my place. One is public and not really associated with a school, so it’s pretty much open 24x7. Nice track and even has a astroturf football field, so I’ll run on that to mix things up. The only downside to that is that it’s not lit at all, which isn’t a problem now because it’s DST, but when it’s not DST, it’s really only feasible for me on the weekends. The other downside, is that since it’s public, it can be really busy if you go at the wrong time and it makes it tough to sprint. That’s option A for now though.
The other track belongs to a high school. It’s lit at night, but sometimes you can’t use it because of a game or practice and somtimes they’ll have it locked up if school is not in.
If neither is available, then I’ll just hit the dirt track by my house like I did yesterday.
Saturday 4/18 afternoon.
Sorry I didn’t post this earlier, but I did some sprints in the afternoon and didn’t have a chance to post until now.
20 x 30m - Just working on my starts and acceleration.
I meant to do a hike this morning, but my feet, calves and hams are just too damn sore!