Training begets Serenity

Training Over 35 Lifter
41

Hammer strength chest press (flat) 2 plates+25x14 rp - stay
v -grip pulldown 160 lb x 17 rp go up 10 lbs
slight angle smith machine front shoulder press 185x16 rp go up 10 lbs
seated tricep extension 125x24 rp go up 20 lbs
bent over row in same smith machine 185x7, widowmaker 135x16

All reps are a slow 4-5 sec on the ecentric. Talk about some self imposed torture there, I mean you really understand what it means to push the enveleope when your rowing for almost 2 minutes and the loudest thing is your hearbeat in your ears.

5-15-09

42

5-18-09

Bicep curl on preacher machine 125x23 rp - go up
wrist curls 95x33 rp - go up
calf raise on leg press machine 200x16 reps - go up
lying ham curls 120x18 rp go up
leg extension 165x24 rp go up

weird day and all - trying new exercises this time around - not sticking to always pressing movements - wow what a pump and the stretch was like introducing blow torches to a gasoline-fumed tank. Talk about walking funny for 20 minutes or so.

43

5-20-09

incline press on smith 275x14 rp
pulldowns 180x23 rp
military press 135x22 rp (free weight)
pusdowns 90x34 rp
rack pulls bar just below the knees.(sumo style) 495x9 - 405x26 (widowmaker)

Taught boot camp class right after.
Strength is definatley going up
weight is @ 241 in t-shirt/sweats/shoes/4 meals

44

That’s a lot of work! Any particular reason for inclines on the Smith? Just curious.

45

[quote]sfp wrote:
That’s a lot of work! Any particular reason for inclines on the Smith? Just curious.[/quote]

Well the way we train in the Dc method is slow ecentrics (4-5 sec) it is real easy to get out of the groove and hurt yourself on free weights so on the smith you just go for it and " push and resist " till failure or death.

Actually not alot of work at all really - low volume -1hr 15 min work outs. Not too many w/u’s on upper body after first 2 exercises.

fischer

46

That’s right, forgot you were doing DC, thanks.

47

Had to be done quick tonite due to babysitting limits.

preacher curl 140x20 rp
wrist curl 95x44 rp
calves 245x 3 minutes 48 sec
ham curls 200x11 rp

this is a super set leg extension 175x18 rp leg press 390(whole stack) x 14 .

Limped out to car.

Good times, good times!!

48

[quote]FISCHER613 wrote:
Had to be done quick tonite due to babysitting limits.
[/quote]

Those are some big babies you’re curling!

I can see why there would be limits, though. You get too fatigued, and it’s just not safe for the little ones.

49

NIce work Fischer, I seriously envy your work level.

50

edit: on above preacher curl it is on a machine. To prove a point to my partner we benched today-heavy - everything else is DC

Bench worked up to 365x2/ 315x5 - easy
lat pulldowns 180x24 rp
military press in smith 205x16 rp
shullcrushers 95x31 rp
seated row 190x24 rp

strength and size going well .
staying @ 241 pounds getting leaner.

51

preacher curl free weights 95x20 rp --it is working
wrist curls 115x32 rp
calves seated 3 plates 4 min under tension
ham curls-skippped
sqauts w/u to a 465x4, 355x24 widowmaker, just belt no wraps on all sqauts ( to a 16 inch box)

Taught bootcamp class right after. Could not hear for about 15 minutes of class at first due to the widowmakers. Goof times, Good times.

bweight staying @ 241 - eating a metric ton every day with 3 shakes as well . Estimate of protein is 450g roundabouts . Man people complain about pissing 5 times a day I shit 5 times a day!!!

52

[quote]FISCHER613 wrote:
preacher curl free weights 95x20 rp --it is working
wrist curls 115x32 rp
calves seated 3 plates 4 min under tension
ham curls-skippped
sqauts w/u to a 465x4, 355x24 widowmaker, just belt no wraps on all sqauts ( to a 16 inch box)

Taught bootcamp class right after. Could not hear for about 15 minutes of class at first due to the widowmakers. Goof times, Good times.

bweight staying @ 241 - eating a metric ton every day with 3 shakes as well . Estimate of protein is 450g roundabouts . Man people complain about pissing 5 times a day I shit 5 times a day!!![/quote]

355x24?

That’s sick.

53

[quote]sfp wrote:
FISCHER613 wrote:

355x24?

That’s sick.[/quote]

Yes I was feeling sick and light headed and could not hear. :slight_smile:

54

Nice work man. I did about 16 months of DC a few years back, and it definitely teaches you to grind out the reps with brutal weights. I finally settled on the 3 way DC split, and that took me from about 230 to a lean 250 in no time. If/when I take a break from more traditional PL training I will probably do another run at DC. Even no, sometimes I go through cycles where all of my accessory work is done RP. Can bring up a weak area super fast.

55

incline press smith 275x16 rp
1 arm pulldowns 110x23 l 110x21 r
free weight military press 165x17 rp
pushdowns 105x26 rp
one arm row on machine 90x24 rp both sides

all reps still slow

Kid called me Diesel is this good?

56

Diesel gas is better then regular

Did you say 355 x24 widowmaker- nice work.
holy shit.

kmc

57

[quote]FISCHER613 wrote:
Kid called me Diesel is this good?
[/quote]

Depends on if you want to be as powerful as a semi. I assume that, yes, it’s good.

58

[quote]FISCHER613 wrote:
preacher curl free weights 95x20 rp --it is working
wrist curls 115x32 rp
calves seated 3 plates 4 min under tension
ham curls-skippped
sqauts w/u to a 465x4, 355x24 widowmaker, just belt no wraps on all sqauts ( to a 16 inch box)

[/quote]

Jesus, dude. This is MADNESS. Cool, awesome, madness.

59

[quote]SteelyD wrote:

Jesus, dude. This is MADNESS. Cool, awesome, madness.[/quote]

Yeah my wife/doctors also call it that plus some other interesting names! :slight_smile:

Thanks for all the Kudos guys this means alot to me.

Fischer

60

Preacher curl on machine
155x16rp
calf toe extension machine ? 300x34 rp— did different than normal
leg press whole stack is 400x28 rp -done real slow.

Been fighting off a really weird cold lately(last 5 days my kids and wife have it also) causing me heartburn and raising my heartbeats up and no appetitite wtf ?
So been kinda going easy on this stuff .