Sweat Rag

Training Over 35 Lifter
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Late to the party today since I hit the ground running once I got to work… 3:30 a.m. just seems to be coming earlier and earlier these days for some reason…

Back was junk this morning from yesterdays workout and that fact was not helped one bit by the fact I missed dinner last night… so, the fact I was even lifting this morning goes into the win column…

Need to reshuffle my routine though… Back day before Shoulders leaves me lacking on that standing press.

Thursday Shoulder Shrug…

Warmup
Stretching
Rev Pec Dec - 100 x 20 x 2 sets
Standing Military Press - 95 x 12 x 2 sets

Triset
Standing Military - 135 x 6 x 3 sets
BB Front Raise - 50 x 8 x 3 sets
Bent DB Rear Delt - 45 x 8 x 3 sets

HS Iso Shoulder Press - 180(10), 200(8), 220(6), 250(4), 220(4), 200(6), 220(5)

HS ISO Pulldown - 4P x 12, 6P x 10, 6P x 10

Rev Pec Dec - 130(10), 145(8), 170(6), 130(8)

BB Shrug(2 sec. hold) - 225 x 10 x 3 sets

short and sweet…

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Looks like a couple of “it’s life” type of days Rick…way to fight through and get some good work in. Heavy back yesterday and the shoulders today…winner,winner.

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Tremendous lifting for someone who’s just been at it a couple of years!

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[quote]cavalier wrote:
Tremendous lifting for someone who’s just been at it a couple of years![/quote]

You forgot the old and brittle part cav… but thanks for the support

Speaking of brittle, with the strained wrist earlier in the week, I had to beat down the ego and work 80% or so through the routine today. I cinched up the wrist braces on my gloves real tight and went to work…

Warmup
Stretching
Ezbar 21’s - 50#

Superset
Ezbar Curls - 90 x 8 x 5 sets
Skullcrushers - 90 x 8 x 5 sets

Superset
Incline DB curls - 35 x 10 x 3 sets
Rope Pulldowns - 80 x 10 x 3 sets

Hammers - 35 x 6 x 3, 40 x 6

Superset
Crosshammers - 35 x 10 x 3
2A DB Tri Ext- 65 x 10 x 3, 75 x 6, 80 x 6, 85 x 4

Superset
Machine Preacher - 125 x 8, 140 x 6, 170 x 3
Machine Tricep - 170 x 8, 200 x 8, 200 x 6

BB Forearm Curl(Bench) - 100 x 15 x 3 sets

Pumpaliscious… Have a great day gang.

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Nice work going on in here… and welcome! I too am an early morning lifter…along with JW and a few others…

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[quote]OldGoat wrote:
Nice work going on in here… and welcome! I too am an early morning lifter…along with JW and a few others…[/quote]

Thanks goat… not sure where I am going with all this. All I know for sure is I have to keep moving…

Ok… there is not a one of you bitches that are more glad to see Monday than me… My normal days have me up to my neck in estrogen around the house, but this weekend… let’s just say two sets of ear plugs were feeble attempts for peace and quiet with a weekend filled with teenage girls rotating in amd out for sleepovers… the only positive was I ate clean, mostly, and got a lot of hot tub and pool therapy…

Felt good to be back after the iron this morning… came out of the gate strong as I always do when I carb load and toss red meat down my throat… My plan was to change up the routine this week to segregate back away from shoulders… I had planned on hityting back today and throwing legs to Friday, but I just can’t seem to get it in my head a week is not started proper without some heavy ass squats… So legs it was… I will hit back tomorrow and shoulders Thursday… The form on the squats felt good and I knew that a run at 8 plates was where I was heading… right up to the point I tweaked the left knee at 315… If you recall, my left ankle suffered last week(the one it took 6 pins and a plate to put back together after a night filled with raunchy libations)… It has been soft all week and I guess I sat up in the squat rack protecting it… on rep 3 with 6, I felt the twinge… I backed off and did some stretching and good mornings, but my gut said no more for today… it’s hell playing with heavy with old man joints… anywho, after a few minutes of walking it off, I got back after it.

Monday Leg work
Wrmup
Stretching on empty sled
Good Mornings - 135 x 8 x 2 sets

BB Squats(8-10) - 135, 185, 225, 275, 315(3)

Good Mornings - 135 x 10 x 4 sets

1 Leg 45* Press(6-8) - 6P, 8P, 10P, 12P

Smith Bulgarian Splits - 2P(10), 4P(8), +20(4)

Superset
Leg Ext - 175, 205, 235
Leg Curl - 175, 205, 235

BB Calf Raise(Smith) - 8P x 20 x 3 sets

Hack Squat Burnouts - 405 x 20, 405 x 10

Smoked…

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Sleepovers never involved enough of the sleep part. Heckuva leg day in spite of the knee tweak and the burnouts at the end had to have those wheels on fiya.
ps:old man joints suk

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Lol… very random thought process going in to do the work this morning. It amazes me how scattered my thoughts get on the way in but as I approach the bar, how I dial it in so tight to the job at hand…

Btw… random thought: It takes 7 plates to perform a 6 plate T-Bar… that is all…

Tuesday Back Breaking routine
Warmup
Stretching

Triset
T-Bars - 2P(20), 3P(20), 4P(15), 5P(8), 6P(4)
Bent BB Rows - 2P(15), +50(12), 4P(10), +20(8), +50(4)
Stirrup Pulldowns - 140(15), 160(10), 160(8), 180(8), 140(8)

Superset
Seated Rows(6-8) - 160, 180, 180
OH Pulldowns(8-10) - 4P, 6P, 6P

BB Shrug(10) - 2P, 4P, 6P, 8P(drop), 6P(drop), 4P(drop), 2P

DB Pullovers(6-8) - 80, 90, 100

Weighted Hyperextensions(+45) - 20, 15

Thank you sir, can I have another!

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Little tendonitis going on in that dinged wrist from last week… I suspect the back work yesterday aggravated it. Today was rest day, but at 3:30 a.m. I misunderstood… I thought it was chest day…

Warmup
Stretching
Rev Pec Dec - 100 x 20 x 2 sets
BB Bench - 135 x 20 x 2 sets

Slow and deep work…

BB Bench - 185(12), 185(12), 225(8), 225(6)
Decline Bench - 225(8), 275(8), 275(8), 225(10), 135(20)
30* Incline Bench - 135(20), 185(10), 225(4)

Giant Set
Crossovers - 70(15), -, 85(10), -, 100(8)
30* DB Fly - -, 45(10), -, -, -
Flat Fly - -, -, -, 45(10), -

DB Pullovers - 80(10), 90(8), 100(6)

Burnouts
Pec Dec - 130(20), 175(8), 205(8), 220(5)
Rev Pec Dec - 100(20), 130(10), 160(8)

Chesticle specticle complete…

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A little early morning musings for you guys. Maybe someone can find a tidbit…

I was asked the other day why on earth do I keep getting up at 3:30 a.m. and hitting it as hard as I do at my age. My age. Like that is supposed to be some limiting factor… but it did get me started along a thought process. I needed the discipline of the routine MORE than I needed the weight loss…

I needed me back…

This journey has been as mental as physical for me… I have broken a lot of chains that bound my pathetic existence. I have faced a lot of my self imposed fears in the last year and the path was most certainly rocky… but it was the way forward… a means to grow into the man I was supposed to be… the man I am… I don’t look to others for acceptance… I look to that man in the mirror, because I have found out that if he is not happy with me, no one else will be… that is where it starts… self respect… self awareness… forgive yourself for being human… humans make mistakes… learn from them and move on…

What do I fear?

I fear stagnation and lack of progress.
I fear never reaching my potential and being average.
I fear being forgotten…the past… Yesterday’s news.
I fear giving up and being passed by, going softly into that good night.
I fear letting those I love down, letting myself down.
I fear settling, giving in to the “that?s just the way it is” mindset.
I fear dying without leaving my mark.
I fear not feeling these fears anymore and just floating along.
These fears feed me, they nourish my drive.

I love my fear… I embrace my fear… it now motivates me.

Believe beyond your understanding, believe beyond logic, believe what seems impossible and unclear, distant and faint. For it is by this belief that any man refuses to limit the power of the will and the passion in the heart. And while belief does not eliminate pains, sufferings and trials, it eliminates the slavery to mediocrity and confinement. That any man who believes in himself surpasses his weaknesses and becomes only as limited as the will in his own heart. And only through this infinite belief can a man become perfectly content with himself…

Self respect. The power to conquer all your fears starts there.

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With Lissa down for the count, it was a quiet ride to the gym this a.m. I kinda miss having her around in the gym. I get comfort some days by just looking up and seeing her presence… and the fact she is sweating her ass off most days usually is enough to pump me up. This morning I was a bit tired… it was rainy and cool and I just walked into the gym feeling… well blahhh… stretched and warmed up and felt the chest work from yesterday… tight… so I hit an extra set or two of Rev Pecs to stretch and pump… and then got after it…

Thursday Shoulders

warmup
stretching
Rev Pec Dec - 100 x 20 x 2, 130 x 15 x 2

Standing Military Press - 95(10), 95(10), 135(6), 135(6), 185(1)

Triset

DB Side Lat Raise - 25, 35, 40
Front BB Raise - 45, 45, 45
BO DB Rear Delt - 25, 35, 45

HS Shoulder Press - 2P(20), 4P(8), 4P(8), +20(6), +50(3), 2P(20)

Plate Shrugs - 2P(30)

BB Shrugs(8) - 2P, +50, 4P, 6P, 4P, 2P (2 second holds)

smoked

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Time to put this week in the bank… Griz and his main squeeze are coming in town for Mardi Gras and on Sunday we have an ink session scheduled. Slammed some beer and sushi last night so I needed to leave a little sweat on the floor today… reached up and turned the volume up a notch and went to work…

Friday Superpump Supersets

Warmup
Stretching
Full Hanging Chins - 5,5,5

Superset
EZBAR Curls - 70(10), 90(8), 110(6), 130(3)(PR)
Skullcrushers - 70(10), 90(8), 110(6), 130(6)(PR)

Superset
Incline DB Curls(10) - 25, 30, 35
Rope Pulldowns - 80, 87.5, 95(Full Stack)

Superset
Crosshammers - 30, 35, 40, 40(These wore my ass out)
2A DB Tri Ext. - 55, 65m 75, 80(6)(PR)

Superset
Machine Preachers - 170(8), 170(6), 170(4)
Machine Tricep - 170 x 8 x 3 sets

BB Forearm Curl(Bench) - 100 x 15 x 3 sets

Pumpaliscious…

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Looking good, Flabouy!!

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FLa- love the Fear missive!! love the attitude in here.

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796×448 70.8 KB

and for your halftime entertainment, here’s a shot of my built in floaties…

[quote]OldGoat wrote:
FLa- love the Fear missive!! love the attitude in here.[/quote]

Goat, I have turned attitude into an art form… :wink:

and Bradshaw does the Quiggley for the WIN!!! “Let’s do it!”

LMAO… thats what I was thinking when Bradshaw scored…

What a weekend… company down from Memphis and Michigan, Oysters, beach, swimming, tattoo’s, and the Super Bowl… damn, I’m glad to be back on schedule… I need a break…

Monday Wheel work

Warmup
Stretching

Superset
Full BB Squats(6-8) - 135, 135, 135, 225, 275, 315, 365
BB Good Mornings (6-8) - 135, 135, 135, 185, 185

One Leg 45* Press (6-8)- 388, 478, 568, 658(4)

Smith Split Squats (6-8) - 2P, 4P

Superset
Leg Ext. (6-8) - 175, 205, 235, 250, 265
Leg Curls (6-8) - 175, 205, 235, 250, 265(2)

BB Calf Raise (20) - 225, 315(15)
Smith Calf Raise (20) - 8P, 10P(5) Tweaked right foot

and we are out…

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Nothing like getting up early and getting T-Bar’d to start the day…

Ok… back on track… about 6 hours of sleep on a belly full of beef brisket… solid, sweaty routine this morning… I can feel things coming together in my upper body, just wish I could wake those pecs up… anywho… another fine product…

Tuesday Back Breaker

Warmup
stretching
Alternate Front/Back Lat Pulldowns - 70 x 30
Rev Pec Dec - 100 x 20

T-Bars - 2P(20), 3P(15), 4P(15), 5P(10), 6P(8)

Superset
Seated Rows (8-10) - 140, 180, 220(6)
Stirrup Pulldowns(8-10) - 140, 160, 180(6)

HS Iso Pull downs - 4P(10), 6P(8)

Superset
1A DB Row - 80 x 10 x 3 sets
BB Shrugs (10) - 4P, 6P, 8P(drop), 6P(drop), 4P(drop) 2P(2 second hold)

smoked…

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Hump Day

Warmup
Stretch
Rev Pec Dec - 100 x 30 x 2

BB Bench- 135(15) x 2, 185(10) x 2, 225(8)
Decline Bench - 275(6), 225(10)
Incline Bench - 135(15) x 2, 185(10), 225(4)

DB Flye Triset - 10 reps 30 seconds rest after 3rd set
60* - 35, 45
30* - 35, 45
Flat - 35, 45

Crossovers - 70(12), 85(10), 100(8), 100(6)

DB Pullovers - 80(10), 100(6)

Pec Dec - 175(15) x 2 sets

HS Press Burnouts - 100(10), 150(10), 200(4)

Burnt toast…

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Weak for some reason this morning… not sure why… diet has been pretty solid other than my first waffle cone in a couple weeks for my cheat… I just felt a half step off for some reason this morning…

Thursday Shoulder Shrugs

Warmup
stretching
rev pec dec - 100 x 20

Triset
Standing Military Press(6-8) - 95, 135, 135, 155
Front BB Raise(6-8) - 45, 45, 45
DB Rear Delt (6-8) - 45, 45, 45

Side Lat - 25, 30, 35

Superset
HS Shoulder Press(8-10) - 150, 200, 220, 250(6), 250(4)
HS Iso Pulldowns(8-10) - 2P, 4P, 6P, +50(5)

DB Pullovers(10) - 80, 90, 100

HS Shoulder Press(6-8) - 100(20), 200, 250, 250(4)

BB Shrug (10) - 2P, 4P, 6P, 8P

out of gas…

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TGIF baby… jacked cause I get to see my girls this weekend and next weekend we head to Daytona for a little R & R… Life is really good right now and like a sponge, I am trying to soak it all up. My training is finally coming around and if I could just get past that friggin mental block I have over cardio, I suspect I would find that last little layer of stubborness around my waist would dissolve…

but hey… who cares… doesn’t change one friggin thing about my life because for the first time in a long time I am happy… with myself… with my life… with where I am headed… no pressure to get ahead… no pressure from bills… no pressure to do anything except live… every day, every moment… I friggin like where I am right now and my training has a lot to do with it… I am lucky and I know it… This morning, an old saying came to mind…

Pile enough Iron on a man’s back and he can’t think of anything else. Not his kids, his house or his job. Pile enough Iron on a man’s back and it all goes away. Sometimes that’s exactly what you need. I figure it this way… You’ve got 3 choices in life: give up, give in or give it all you’ve got. I know what road I am on…

Friday Bicep Explosion
Warmup
Stretching

Giant Set
EZBar Curl - 70(10), 90(10), 110(6), 130(3), 110(4)
SkullCrushers(6-8) - 70, 90, 110
Rope Pulldowns(6-8) - 80, 95, 95(Full Stack)
2A OH Tri DB Ext - 65(10), 75(10), 80(6), 80(6)

Superset
Crosshammers(8-10) - 30, 40, 45, 45
2A OH Tri DB Ext -80(6), 85(4), 80(6), 80(6)

Machine Preachers - 170(6), 170(6), 170(4), 170(3)
Machine Tricep - 170(8), 170(8), 185(8), 200(6)

BB Forearm Curl(Bench) - 100 x 20 x 3

Incline DB Burnouts - 40(6), 25(15), 25(12)

Thinking its time to buy new shirts…

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It’s so good to hear about someone who’s happy with life in general. :slight_smile: Ya know I do believe you and mylissa have an important day coming up soon? If i remember correctly ya’ll met on the 28th of this month, correct?
That just so happens to be my B-day as well. :slight_smile: so happy ya’ll are so happy.