Treasure, Not Junk

Training Over 35 Lifter
61

Ha , who am I kidding im not going heavy enough to warrant any spotting…, Oh well.

YESTERDAY LIGHT LEGS/GLUTES

warm up spin bike, in and out of seat, loving this for legs/glutes and calves.

Did some ext warmers

Shoot numbers down stairs.

adduction 3x10
abduction 3x20/15/20 HELLOOO bootie wow

FRONT SQUATS
55/8
65/8
75/6
80/3
75/5

leg ext
4x20

pull through
1x20 2x18

HIP THRUSTS BB
135/1x10
145/1x10
135/1x10 with a hold, 145 no hold

The FS I really had to focus and stop at parallel for at least a set, I tend to go deep, my glutes love to get in on dem squats, so a slight pause and power up helped.
The thrusts I had my feet at edge of mat, so had a bit of toe lift, although i seem to always roll back on heels anyway.

62

[quote]Up wrote:

[quote]Oldman Powers wrote:
Nice setup UP. How much do you charge for a gym membership?[/quote]

…FREE!! But spotting me will be mandatory haha
[/quote]

In FTW!

Great front squats. Those hit the quads and core hard for me.

63

Yea love FS, Sure do work the core, and if i can keep myself from dropping down, quads get hit hard. Also love my upper back getting worked.

YESTERDAY BACK/BI

DB ROWS
30/10
35/10
38/8/6
35/10

Tbars <new handle is GREAT!
45/10
55/10
60/10
then ramped with 70/6 75/1 80/1 was too heavy and a lot of body english on the top half, but I loved it anyway.
60/10

LOW CABLE ONE ARM ROWS
3x12 30? forgot to record

LAT PULL DOWN PARTIALS
4x10

hammer curls started with 15s dropped to 10s really squeezing the bagebus out of weight
db body crossovers, 15s

cable curls

arms are pathetic ~~~this needs to change!

abs and some tri work tonight, 15 min sprints. The blueberry Kringle is calling me, Im not giving in, my lower belly starting to look like the old me.

64

YESTERDAY

PUSH UPS
8,11,12,12,12=55

INCLINE DBS alt with machine
25/2x12 1x10

45/3x12 cables

abs hanging raises knnes to chest
1x16

flys < man this is smooth
30/3x10 that zipper part of chest was burning.

abs hanging knees chest
20

low cable upright row with rope pull thing
25/4x12

tri over head while sitting pulling cable
3x12

tri push down
30/2x12
35/1x10

bent arm lat
15s/2x15 not much of a pause on 3rd set

TODAY LEGS

leg curl 3x15
combo with step ups with 3x15s

BSS 20# dbs (straps) 3x8 right side wobbly but getting there, maybe a confidence with the leg thing, must stop that.

LEG PRESS
3x95/15 reps my leg press totally diff than gym, different meaning harder.

lunge in my rack using it like a smith, bar against rack.
3x15 all reps r then left leg

SQUAT ~~~I was so spent by now…
3x15 2-3 sec descent um more like 1-2

DB SLDL
25s 3x12 good and slow and stretch and squeeze.

My ball was flatish so i didnt get hypers in, tried a few McGuiverish moves but still no go.

Definitely did not have the energy I need for this kind of day. Not enough fuel on SAT, Im sure that had a lot to do with it. I added the BSS instead of another superset of leg press step ups, the BSS seem to work way more that helps my glutes/strength. Oh well, got it all done and did my best, cant ask for more. Was really glad to be done!

65

YESTERDAY

PUSH UPS
8,11,12,12,12=55

INCLINE DBS alt with machine
25/2x12 1x10

45/3x12 cables

abs hanging raises knnes to chest
1x16

flys < man this is smooth
30/3x10 that zipper part of chest was burning.

abs hanging knees chest
20

low cable upright row with rope pull thing
25/4x12

tri over head while sitting pulling cable
3x12

tri push down
30/2x12
35/1x10

bent arm lat
15s/2x15 not much of a pause on 3rd set

TODAY LEGS

leg curl 3x15
combo with step ups with 3x15s

BSS 20# dbs (straps) 3x8 right side wobbly but getting there, maybe a confidence with the leg thing, must stop that.

LEG PRESS
3x95/15 reps my leg press totally diff than gym, different meaning harder.

lunge in my rack using it like a smith, bar against rack.
3x15 all reps r then left leg

SQUAT ~~~I was so spent by now…
3x15 2-3 sec descent um more like 1-2

DB SLDL
25s 3x12 good and slow and stretch and squeeze.

My ball was flatish so i didnt get hypers in, tried a few McGuiverish moves but still no go.

Definitely did not have the energy I need for this kind of day. Not enough fuel on SAT, Im sure that had a lot to do with it. I added the BSS instead of another superset of leg press step ups, the BSS seem to work way more that helps my glutes/strength. Oh well, got it all done and did my best, cant ask for more. Was really glad to be done!

66

YESTERDAY

PUSH UPS
8,11,12,12,12=55

INCLINE DBS alt with machine
25/2x12 1x10

45/3x12 cables

abs hanging raises knnes to chest
1x16

flys < man this is smooth
30/3x10 that zipper part of chest was burning.

abs hanging knees chest
20

low cable upright row with rope pull thing
25/4x12

tri over head while sitting pulling cable
3x12

tri push down
30/2x12
35/1x10

bent arm lat
15s/2x15 not much of a pause on 3rd set

TODAY LEGS

leg curl 3x15
combo with step ups with 3x15s

BSS 20# dbs (straps) 3x8 right side wobbly but getting there, maybe a confidence with the leg thing, must stop that.

LEG PRESS
3x95/15 reps my leg press totally diff than gym, different meaning harder.

lunge in my rack using it like a smith, bar against rack.
3x15 all reps r then left leg

SQUAT ~~~I was so spent by now…
3x15 2-3 sec descent um more like 1-2

DB SLDL
25s 3x12 good and slow and stretch and squeeze.

My ball was flatish so i didnt get hypers in, tried a few McGuiverish moves but still no go.

Definitely did not have the energy I need for this kind of day. Not enough fuel on SAT, Im sure that had a lot to do with it. I added the BSS instead of another superset of leg press step ups, the BSS seem to work way more that helps my glutes/strength. Oh well, got it all done and did my best, cant ask for more. Was really glad to be done!

67

Damn didn’t realise you had another log. Love the gym set up. Hate flat balls, you have to handle them so carefully ;-p

68

Great work Up and congratulations on the home gym setup. It took me about nine months on craigslist to get my basement set up the way I want it but I’m very happy with it now.

I guess there are points to be made for working out at a commercial gym but for me, working out at home is definitely the way to go. Waiting for equipment in the gym always drove me crazy as did the guys who screamed at each other while lifting significantly less than I could. Plus my workouts tended to be longer and not as focused as they should be if someone or several someones who looked like you were around.

69

Min ha, yea, I went back and forth with logging. It was nice to have it somewhere. I have two pumps “somewhere”.
< you noticed I didnt touch that one :wink:

Dave I love training at home. Ill miss a few things there, but I can still go if i really want to. I kept to myself at the gym, Im pretty sure I forced guys into picking up a heavier DB than they planned a couple times though…
I still havent found a DB rack reasonable enough, so they are still on the floor. I have a few toys id still like, but have plenty to work with.

Took today off. Well almost off, not counting the shoveling. I hope that was it, Im so tired of this weather.

VIDEO is just me figuring the bars out, I waste time doing it each workout, think Ive got it now. Was trying to find like a reverse fly type move.

Woke up this am and was sore all over, but in that good way. My glutes hurt right where i want, so thats a big :slight_smile:

70

SHOULDERS

sitting military to chin.
50/12
55/2x12
50/12

single arm cable side lat raise :frowning: too weak for lightest setting.
So I did the green bands one under each foot and really focused on muscle.15-15-15
alt this with leaning lat raise with 8# 3x12
upright row cable
30/15
35/15
35/12
35/12

cable rev fly
did one arm at a time 15# but i dont think it felt the same as the ones i usually do <frustrated

rear delt raise
2x10 15s
1x12 10s lowered weight hoping to feel it more.

heavyish partials 20#dbs for 30/30/30

I feel like iM having traps join in, I feel like Im concentrating. :frowning: I video to watch what looks like is getting hit, sometimes Ive got it, others traps came into play. I do try to stay in T zone, maybe why the partials work for me, not even close to having traps get involved.

71

I loves me some partial laterals! I learned about them when I did a training program with John Meadows, and they have become one of my mainstay shoulder movements–the lateral-head pump I get from these is better than from any other exercise I’ve ever done.

Re traps and lateral raises: If you’re having trouble keeping your traps out of the movement, try them with your head back, ie, while looking up. (Another JM tip.)

72

[quote]EyeDentist wrote:
I loves me some partial laterals! I learned about them when I did a training program with John Meadows, and they have become one of my mainstay shoulder movements–the lateral-head pump I get from these is better than from any other exercise I’ve ever done.

Re traps and lateral raises: If you’re having trouble keeping your traps out of the movement, try them with your head back, ie, while looking up. (Another JM tip.)[/quote]

Yes, I agree, and I love them too for that reason.
*I think I do look slightly up, Ill add that to my list. Thanks!

73

warm up spin bike < loving this bike! In and out of seat.

Good Girl/Bad Girls more for warm up.

same with sitting leg curl.

SUMOS
115/5
125/5
145/5
165/5
175/3x5

leg curl sitting
3x15 35 hold at the *top
1x15 40 *no hold

SLDL
115 1x12
125 3x12

BB GLUTE THRUSTS
120/15
125/15
165/10
165/8 with hold on the end
175/4
175/3 with a 8-10 second hold to finish. <<LOVE GT

DONE!

74

PUSH UPS
15,15,10,12,11 63 +8

INCLINE MACHINE
45 3x15

LOW INCLINE DBS
20s/12
25s/12/11/10
20s/13

FLYS
25/12
25/12
30/10 died at 10.5

press down tri
25/12/14/13

Im obviously not remembering weights so Im writing down on a white board. Not sure i could have done same weight as last week anyway, push ups killed me. They are like chins and dips, if i dont stick with them they are brutal mentally and physically. This week the mental thing was positive, they were still tuff.

75

Nice work on the pushups! They ARE hard if you dont keep at em…friggin things :smiley:

76

I hate push ups…

Which is why I do them.

Great work, Up!

77

What is your goal for number of push-ups for one set?

78

Thanks for Push Up encouragement.

Goal GV ~~~ I was just talking about this…, First, goal is 5 sets of 20. Then maybe just up reps 4/25
Im not sure if I see a reason for more than 100 reps? Ive done 30 in one set, but i dont think i ever did “sets” of 30. Seems to be a faster increase of reps as compared to chins or dips.I also need to get back to chins. Not looking for the added weight on my back for Push Ups either, just want to be able to do a few sets and feel like its just part of my training. Body weight work is something i should have been doing all along. Not to mention it will come in handy when i start adding more condo work. Summer IS coming.

Been moving my hands closer to shoulders for some sets. This was my last set that day.

Going to hit back today :slight_smile:

Thanks for Push Up encouragement.

EDIT for vid.

79

Pushups form looking very solid.

80

Your push-up form is spot-on. I like keeping my arms fairly close too because the range of motion is good for my shoulders and I seem to be hitting the triceps and chest really well. Keep the elbows back is important for good form as well and it looks like you have a good handle on that position.
Thanks for the congrats. I am feeling the loss of sleep mode already however I think you may be right about waiting for the kid to come home late being more difficult than when they’re infants.
I say that feeding the baby and having her fall asleep on my chest is one of the happiest most fulfilling moments that I will ever be fortunate enough to have. My first daughter gave me the same content feelings and she still does when I see her joy and smiles as well as when she learns something and enjoys the conquest.