A. SSB (with pause every rep)
65/5 x 2
65 + chains/5
155 + chains/3
185 + chains/2
205 + chains/2
245 + chains/2
205 + chains/2 EMOM x 10 minutes
B. Clean and Front Squat
135/2 cleans + 6 front squats x 4
C. DB Farmer’s Carry
75/30m x 2
75/15m x 2
E. Good Girl Machine
90/12 x 3
*Probably going back to single-leg squats instead of this. I felt it not at all where I’m trying to target.
I’m going to go back to supersetting abs/ low back with my assistance work on lower body days and small stuff on upper body days because there is really no reason not to.
15 AUG 16
I liked what I was doing, but my knees are really starting to hurt. I’m going to try one of the Mountain Dog schemes for a while. I’ve done it in the past and tend to feel pretty good, while still getting to lift and move.
@BOTSLAYER
Thanks for jumping on and posting! I really appreciate it (assuming you weren’t in for seeing me “do” that machine again… It’s off the table!).
I’m feeling relatively good for an old man, so so far so good. Thanks!
I had a couple longish days and didn’t sleep last night, which I think impacted this workout. What I can control, though, is warming up better. I think this was a factor because the second half was way better than the first. In better news - the new gym is closer to work and way my speed in terms of atmosphere and equipment.
A. DB Bench
35/15
50/15
75/13
75/8 X 2
60/12
B. Incline Bench
135/6
155/6 X 2
185/4
C. Smith Bench
135/10
185/10 X 3
185/10 > 155/10 > 135/11
D. Cable Crossover
50/15 + 10 partials
E. Heavy DB Laterals
30/8
40/8 X 3
F. Seated BB OHP
45/8
95/8 X 2
95/10
95/12
G. Bent-Over Cable Rear Flye
25/10
12.5/25 X 2
H1. Hanging Leg Raise
BW/8 X 4 H2. Cable Crunch
50/12 X 4
…except for plates on the bar, reps, and size and leanness of the individual performing. Those are all extremely minor details, though, obviously.
Seriously, I hear you. I just discovered this gym and it’s awesome. It’s also halfway between home and work, so it’s more convenient than any other. It’s great.
A. DS Bar Rows
Not 100% sure this was a Dead Squat bar, but it looked like it. The handles are comfy.
60/10
110/10
150/10 x 2
150/12
B. One-Arm BB Row
Not counting the BB in here, just the plates on the end
Bar/8
25/8
50/8
75/8 x 4
C. DB Pull-over
55/12 x 3
D. DB Shrugs
2 second flex at top
75/10 x 2
85/12
E. Hyperextensions
BW/15 x 3
Then I started to do some curls, but felt like poo.
So, the good for the last couple weeks: doing the Mountain Dog style has my joints feeling terrific. That’s a definite keeper.
The bad: I still have a tendency to start jumping everything up when I see options to do so. Here I’ve been adding a bunch of the “pump” days on top of some conditioning and still trying to do all the small stuff like abs, calves and arms and it’s a little much. I can feel that it’s keeping me from focusing on the primary lifts. So I will be back to:
The 4 base days: Legs, Chest and Shoulders, Back, Arms
2-3 days of conditioning (especially now that I have cool stuff like tires to flip)
I can do abs and calves on conditioning days if I want
I can add a couple sets per bodypart of “pump” stuff if I want at the end of my arms day
If anyone reads this, please feel free to call me out when I start bumping up my garbage volume too much again