Shut Up 'n Lift! (Log)

Training Over 35 Lifter
181

Tricep bar! Duh! This reminds me of when people ask me for “desktop support”. I’m a software developer. My standard answer is “I just program them, I can’t use them”… :wink:

6/5/08 - SAT - PULL

A1: 115x10, 135x10, 155x6, x5, x6, x4*, 175x2
A2: 65x15, x12, x17, x(10+5), 70x15, x20**, x20**

B1: Face Pulls: 100x13, 110x10, 130x10
B2***: Standing Ab Crunch: 60x15, 80x10, 130x15(kneeling)
B3: DB Raise: 45x10, 50x9, x8+40x5

C1: RDL: 225x4(ugly), 185x8, 185x4, 225x8**, 225x2, 135x8
C2: Kneeling Cable Crunch (con’t): 150x20, 160x15, 160x5
C3: Power Shrug**: X, X, X, 225x10, 315x10, x4

Finisher:
D1: 1-Arm Cable P/D: 140x8, x8, 150x6
D2: BB Curl (in the squat rack, bitch!): Barx12, 55x8, 55x8+2

X = No set

  • Used a little ‘english’.
    ** Straps
    *** Started out with standing, but couldn’t get good leverage with the machine to where I felt it working-- will have to ‘practice’ these on an off day. Switched to kneeling cable crunches.

Used some suggestions from the “DB Rows Progression” thread, and skid’s suggestion to superset DB/BB rows. Nice. I really felt my back screaming, especially in the higher reps. I dropped the DB Row weight significantly with the goal of hitting 20 reps, eventually without straps.

However, I’ll continue to use straps for a few sets so that the back work doesn’t lose out at the expense of my grip strength-- a happy medium as both need work.

This workout was inspired by a post by Rainjack in the T-Alpha forum. He said something to the effect of “Bring nothing home from the gym”. Saturdays I usually do more than the other days because I’m not rushed to get back to work, so I really took advantage of having nothing to do that morning and an empty gym.

I usually have to maximize what is about 30-45 minutes of actual workout time on my lunchbreak (plus travel, change, shower), so having the chance on Sats to just go balls out is nice.

After, I went to the beach, napped and fly-fished :wink: (sunburn, ouch)

182

Making good progress it looks like.

183

Something I forgot to mention cuz I forgot that I had done it:

My DB row ability had surpassed the DB rack in the gym I was at (yes I AM grand aren’t I?) so I loaded up the EZ Curl™ bar with small plates and put the clips on. It balances pretty well in the hand and doesn’t have a lot of roll to it, so it’s fairly easy to hang on to.

I was doing triples though, never tried it with high reps. I tend to row from the floor as well, so I can reset my grip each rep. it’s harder, too, since you don’t get to use teh stretch reflex to get the weight back up from the bottom. I like Pendlay BB rows for that reason, though Pendlays allow some leg drive to move the weight.

184

7/7/08 - MON - PUSH

AM: Walk 10 min, 4mph @ 0% incline, Rec. Bike 20 min, Lev 10 @ 80-100 RPM

WORKOUT
A1: DB Lat Raise: 20x12, 25x12, x12, X, X
A2: DB Fr. Raise: 20x12, 25x12, x9+3, X, X
A3: BB Push Press: 115x8, 135x6, x5+2f, x5+2f, 155x5

B1: DB Floor Press: 65x12, 70x12, x9
B2: 1-Arm DB Ser. Crunch: 65x6, 70x8, x6

C1: DB Dec. Press: 65x9, x9, x8, x8
C2: Dec. Rev. Crunch: x12, x15, x9, x6

Finisher:
D1: Mil. Press: BARx20

Fried.

[i]Thought I’d go with higher reps today. Coincided nicely with today’s article on shoulders.

Only locked out last 2 reps of the last set of push presses. I really felt these with the lat/front raise superset.

X = No Set
f = failure/partial

Cals (TBD):

185

Intense shoulder work out. Glad you mentioned the article. I rarely go to them but that was a good read. Except for the high pulls I’m already doing all the barbell lifts. Never do lateral lifts. Might have to throw them in. Trying to balance out the rest of my shoulders with my front delts.

186

Well, today was supposed to be a leg day. I don’t know what I did yesterday, but when I woke up today my left lower hamstring and posterior knee was really cramped up. I did my morning recumbant bike just fine, but squatting down was kind of uncomfortable, so I just stretched it all morning trying to get the kink out. In fact, I was going to video some squats, so I even had the vid with me…

Still wasn’t 100% at lunch, so I did my first ever:

BICEPS DAY! :wink:

6/8/08 - Tue - BICEPS/AB

A1: EZBar P.Curl: 20x12, 40x12, 60x8, 60x6, 50x8
A2: Rope Crunch: 150x20, 160x20, 170x11, x15, x11
A3: DB Wrist Curl (palm up): 25x10, x12, 30x5+5*, X, X

B1: DB Preacher Hammer Curl**: 30x15, R35x8(L4+4s), R35x6+2s(L35x1+7s), R30x4+2s(L=30+6s)
B2: Straight Leg Lift: 14, 12, 9
B3: Drag Curl: 40x6, x8, x6

Stretched hammies, foam roll, walking lunges, etc.

  • Right wrist was really uncomfortable
    ** s = self spot. Found a HUGE disparity between right and left. Don’t know why, but today my left arm wasn’t even close to right arm. Weird.

I really tried to get intensity out of every rep. Was kinda loagie all day, sort of felt like I wanted to puke all day, plus bummed about my crampy leg. As I type this, my wrists, forearms, and biceps are a little sore, and abs feel tight, so I guess I had more intensity than I thought I did. I’m trying to ‘will’ these arms to grow :wink:

Was hoping to do ‘20 squats’. We’ll see how my leg feels tomorrow-- gotta listen to the body. It’s either squats or cardio.

187

[quote]SteelyD wrote:
Well, today was supposed to be a leg day. I don’t know what I did yesterday, but when I woke up today my left lower hamstring and posterior knee was really cramped up. I did my morning recumbant bike just fine, but squatting down was kind of uncomfortable, so I just stretched it all morning trying to get the kink out. In fact, I was going to video some squats, so I even had the vid with me…

Still wasn’t 100% at lunch, so I did my first ever:

BICEPS DAY! :wink:

6/8/08 - Tue - BICEPS/AB

A1: EZBar P.Curl: 20x12, 40x12, 60x8, 60x6, 50x8
A2: Rope Crunch: 150x20, 160x20, 170x11, x15, x11
A3: DB Wrist Curl (palm up): 25x10, x12, 30x5+5*, X, X

B1: DB Preacher Hammer Curl**: 30x15, R35x8(L4+4s), R35x6+2s(L35x1+7s), R30x4+2s(L=30+6s)
B2: Straight Leg Lift: 14, 12, 9
B3: Drag Curl: 40x6, x8, x6

Stretched hammies, foam roll, walking lunges, etc.

  • Right wrist was really uncomfortable
    ** s = self spot. Found a HUGE disparity between right and left. Don’t know why, but today my left arm wasn’t even close to right arm. Weird.

I really tried to get intensity out of every rep. Was kinda loagie all day, sort of felt like I wanted to puke all day, plus bummed about my crampy leg. As I type this, my wrists, forearms, and biceps are a little sore, and abs feel tight, so I guess I had more intensity than I thought I did. I’m trying to ‘will’ these arms to grow :wink:

Was hoping to do ‘20 squats’. We’ll see how my leg feels tomorrow-- gotta listen to the body. It’s either squats or cardio. [/quote]

How do you find doing such a specific workout for the Biceps?

I’m doing a couple a week as well at the moment and I get pretty jaded/bored. Also 20 minutes later when my arms are no longer fatigued I feel like I haven’t really trained. Is it just me?

188

Well, to be honest, this is the first time ever I said, “You know, I’m just gonna do BICEPS today”.

I planned on squatting and I made it to the gym, so I wanted to do something. I don’t foresee it happening too often.

I agree though, I couldn’t schedule a day just for biceps every week. I tried to keep my rest intervals down, and I wanted to nuke them, so I have to admit that it was effective.

I’m glad I waited a day, though (see next post) :slight_smile:

189

7/8/08 - Wed - SQUATS/Lower

AM R.Bike 25 Minutes, L.10, 70-90 RPM (light)

Workout:

Some fucktard was curling in the squat rack, so I had to buy some time doing other stuff. A colleague was at the gym and he wanted to squat , too, so we paired up, joking about Mr. S.R.C. Dude.

A1: 1-Leg DB Deadlift: (2x20)x8, (2x35)x10, (2x50)x8
A2: BW Squats: x20, x20, x20

B1: 1-Arm DB Snatch*: 60x5, 70x5, 80x2

C1: Squat: 135x15, 225x8, x10, 275x4, 315x2**, 225x8

D1: Hypers: +50x8, +70x8, +80x8

  • Reps are really singles. I bring the DB down controlled, place it on the floor, stand up, and re-set.

** BIG FUCKIN’ PR!

My friend had the 3 plates on, and my hammies/knee was feeling pretty good. I had a big assed steak/avocado/goat-cheese breakfast and was feeling pretty good, and back was feeeling strong, so I went for it. 315 went up pretty easy and number 2 went up OK. If I wanted to push it, I think I could have gotten 3, but I got nothing to prove and re-injuring the back is not optimal for training :slight_smile:

So, 315x2 a new rep PR for today! YEEEAHH!! Reward? Big assed steak for dinner!

190

Steely D, congrats on the PR. Good work brother!

191

Congrats on the PR!!

192

STEAK FOR DINNER!!!

Congrats on the PR, man!

193

Excellent Liftin’. Good PR. Of course, now you’ll just want more.

194

Sweet PR! Do I see a correlation between steak and an awesome workout? You might want to publish this. No telling what you’re on to! :wink:

Cappy

195

Good job on the PR!!

The assistance of a training partner always helps move the weight up.

Great idea to leave one in the tank and not run the risk of re-injuring your back. I know how hard it is to back off when things are going well, but it really is the wisest thing to do.

196

[quote]Capacity wrote:
Sweet PR! Do I see a correlation between steak and an awesome workout? You might want to publish this. No telling what you’re on to! :wink:

Cappy[/quote]

SHHHHH!!! Don’t say anything or EVERYBODY’S gonna want to do it… :wink:

197

[quote]SteelyD wrote:

So, 315x2 a new rep PR for today! YEEEAHH!! Reward? Big assed steak for dinner![/quote]

YeeHaaa! belated Congrats!

198

You’ve broken it loose. Good work!

Go earn some more steaks.

199


Progress:

200

Progress Pics Front (May-July 2008):

[photo]12969[/photo][photo]15598[/photo]