6/13 second half
quads: squats 2 x 8 @ 135, 225, 1 x 6 @ 325
hack squats 4 x 8 @ 225, 315, 315, 405
pecs: dumbbell bench 3 x 8 w/40s, 70s, 90s
pec deck 3 x 10 @ 170, 190, 220
delts: SGHP 2 x 8 @ 135, 155, 1 x 6 @ 175
machine press 3 x 8 @ 160, 180, 205
biceps: rope curls 3 x 8 @ 90, 110, 130
I’m getting a bit stronger.
6/15 first half
hams: leg press 1 x 100 @ 135
lying leg curls 3 x 8 @ 110, 125, 140, 1 x 5 @ 150
back: (no deadlift today) machine rows 4 x 8 @ 180, 270, 270, 360
cable pulls 3 x 8 @ 100
machine overhead pulls 3 x 180, 270, 270
triceps: cable overhead extensions 3 x 8 @ 100, 120, 130
preacher bench tricep machine 3 x 8 @ 100, 120, 120
Skipping deadlifts pushed me harder for a reasonable workout. Machine rows with 8 plates surprised nearby macho guy curling. That was funny. .
Gym’s dumbbells stop at l00, but otherwise it has impressive equipment selection. Considering some mechanical advantage for that rowing machine, I think I would top out with 140 lb dumbbell rows. That’s presently my cable row top weight, and I think the mechanical advantage is almost nonexistent there. A guy was camping out on that station today using both hands at once.
I think this workout system is producing better results than a one bodypart/week routine.
That’s a lot of work. Nice job. I guess you showed the “macho guy” what’s up.
6/16 second half
quads: squats 3 x 8 @ 135, 225, 315 (315 felt lighter today)
pecs: machine bench press 4 x 8 @ 210, 220, 230, 250
delts: machine presses 3 x 8 @ 90, 90, 160, 5 x 180
biceps: rope curls 3 x 8 @ 90, 100, 120
Enough for Friday. Went gym shopping yesterday and found two with great dumbbell selections, squat cage(s)–I’ve really missed these from old gym, mostly free weight, few machines. Both reasonably hardcore but with some toilet seats. I’ll keep looking. Present gym is adequate, makes me look good in new pullover shirts, and yesterday my urologist said I’m in great shape for my age.
Congrats on the clean bill of health.
Thanks Crippler. My doctor’s comment pales in comparison to your geared 455 bench.
6/19 first half
hamstrings: leg press 1 x 100 @ 135
leg curls 4 x 8 @ 90, 110, 125, 140
back: deadlifts 3 x 8 @ 135, 225, 325, 1 x 6 @ 315
seated cable rows (each arm): 4 x 8 @ 85, 120, 140, 160
triceps: cable overhead extensions 3 x 8 @ 100, 110, 120
No place for deads from pins so I’m doing “Yates” deads now. Still weak liftoff but I can rep easily at these weights. New best friend is cable rows.
Decided that powerlifting gym I liked was a better fit for under 50 clientele, so I’ll stay where I am for now.
6/20 second half
quads: back squats 1 x 10 @ 135
front squats 3 x 8 @ 135, 1 x 6 @ 155 (still hard despite improved shoulder
crease)
hack squats 4 x 8 @ 225, 315, 315, 405 (need to go deeper after seeing a guy almost touching his ankles doing these with lesser weight)
pecs: barbell bench 2 x 8 @ 135, 205, 1 x 3 @ 225, 1 x 5 @ 205
machine bench 3 x 8 @ 240, 260, 270
pec deck 3 x 8 @ 140, 160, 170
delts: machine press 3 x 8 @ 110, 130, 130
different machine press 3 x 8 @ 95
biceps: preacher bench 3 x 8 @ 100 ?
Bench still sucks but I felt strong and pumped afterward.
6/22 first half
hams: leg press 1 x 100 @ 135
leg curls 3 x 8 @ 95, 120, 135, 1 x 6 @ 150
back: deadlifts 2 x 8 @ 135, 225, 1 x 6 @ 315
cable rows (each arm) 3 x 8 @ 100, 120, 140 1 x 6 @ 150
triceps: overhead cable extensions 3 x 8 @ 100, 120, 130
triceps machine (similar to preacher bench) 3 x 8 @ 100, 120, 130
Good energy. Felt great.
The storm must not be getting to you. My daughter has a friend who is in New Orleans for school event. They go to a private school which goes into poor communities to help other kids. Her friend sent her a text last night, and said she was getting pretty wet.
About 10 inches wet, down there. We are getting periodic, brief, heavy rain with sun in between. Sky seems dark most of time rain or shine. At least it isn’t 24 inches like last August.
6/23 second half
quads: squats 1 x10 @ 135, 10 x 10 @ 225 (tried bit of German Volume training, may have trouble walking tomorrow)
pecs:: dumbbell bench 3 x 8 @ 60, 75, 90
pec deck 3 x 8 @ 160, 190, 210
delts: machine press 3 x 8 @ 140, 160, 180
landmines with just olympic bar 3 x 8 (can still feel these in shoulder)
biceps: preacher curls 3 x 8 @ 90.
Workout was in afternoon about 2 hours after lunch; was surprised I had the energy.
Yeah, those legs will be feeling it tomorrow after all that.
6/27 first half
hams: leg press 1 x 100 @ 135
lying leg curls 2 x 8 @ 125, 140, 1 x 6 @ 155
back: back machine pullovers 3 x 8 @ 210, 220, 240
barbell rows 3 x 8 @ 135, 225, 225
seated cable rows (each arm) 2 x 8 @ 120, 140
biceps: rope curls 3 x 8 @ 110, 120, 130
preacher bench 3 x 8 @ 90, 90, 110
Surprisingly, only noticeable aftereffect from Friday’s squat marathon was a sore lower back for awhile Saturday morning. I donated blood about an hour after that workout, so I expected to be tired Saturday. 225 barbell rows today felt heavier than cable version.
6/27 (workout yesterday should have been 6/26)
quads: squats 2 x 8 @ 135, 225, 1 x 7 @ 335
hack squat (went really deep) 3 x 8 @ 135
pecs: dumbbell bench 3 x 8 w/60s, 75s, 95s
dips 4 x 10 (after 8 months’ layoff)
delts: machine angled press 3 x 8 @ 90, 130, 130
landmine laterals 3 x 8 w/Olympic bar
triceps: overhead cable extensions 3 x 8 @ 110, 120, 140
tricep preacher bench 3 x 8 @ 110
Pumped. Friday’s landmine laterals’ aftereffects lasted most of Saturday so I’m anxious to see how today goes. Old workout partner who’s strong as an ox was in office yesterday. I’d resume workouts with him but I live too far from his gym.
I got a friend who starting me in powerlifting. I still rely on this advise, but like you he lives too far away to train with. The owner of the gym he goes to is a friend, and she is going to sponsor me in the next meet. Therefore I plan on running up there once or twice to workout with them. It’s a nice change of pace.
6/29 Practiced sleeping in for vacation starting this afternoon. Loading dog into car and abandoning swamp for Lake Superior area.
Dog needs a vacation.
When are you getting back to lifting?
Below is a link for a dead press video.
Crippler,
Back in gym 5:45 am Monday morning. 5 weeks of vacation is over. Dog was anxious to get back to Louisiana.
Thanks for the video.
You logged a few weeks ago you wished you were 25 years younger. That feeling never ever goes away; I think staying strong minimizes it. Good to read you’re really repping those handstand pushups.
Finally got back in gym mode. Overnight power failure got me there hour later, and traffic afterwards was remarkable, but traffic might be worth the sleeping in one more hour. Gym not quite as crowded.
8/9 1st half full body
warmup with 25 and 50 lb kettlebell swings
leg presses 3 x 10 @ 225, 315, 315
lying hamstring curls 3 x 8 @ 110, 125, 125
dumbbell rows 3 x 10 @ 70, 80, 100
seated cable rows using both hands 3 x 8 @ 140, 160, 180
tricep cable extensions 3 x 8 @ 110, 120, 120
tricep preacher machine 3 x 8 @ 90
After 5 weeks’ layoff, strength was reasonable. Only exercises on vacation were swimming in a really cold lake, and helping a local boys’ camp counselor build sixteen benches from 3" thick x 20" x 12+’ rough sawn white pine. Seats were huge. Managed to severely pull a side lower back muscle using a skill saw with a 12 inch blade that resembled a decapitation device. Nobody else was strong enough to use it.