Old Guy Strength

Happy Birthday!

Happy Birthday young man, and congrats on the Dr.'s report!..oh yeah, and there is some pretty good lifting going in here as always!

Happy Birthday young guy. Doctor’s remarks underscore your organized, consistent workouts. They’ll benefit in so many ways for a long, long time. Works for me.

Think of a slight gut as a right of passage.

Thanks all. I’m going to work on the gut once the snow melts and I go back to days at work.

2/13/17

Kroc Rows:
4 sets x 10 reps x 135

DB Side Raises:
4 sets x 10 reps x 40

DB Front Raises:
4 sets x 10 reps x 50

Lat Pulls:
4 sets x 10 reps x 100

Treadmill:
20 minutes / 240 calories

Nothing special today. Now to sleep the rest of the day. It’s a work night…

Happy Birthday young gun. 46 is the new 26 and a little gut gets respect when you put the numbers you do.

^My thoughts exactly.

2/15/17

Deficit Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 325 x 1, 370 x 1, 405 x 3, 380 x 3, 350 x 5

Rack Pulls:
340 x 5
390 x 5
430 x 5
480 x 5

Laying Leg Curls:
4 sets x 10 reps x 145

Week 6 of 8. This is a routine I found years ago, and I have always had great luck with it. I feel doing nothing but deficit deads will only increase my real deadlifts. After I complete the eight weeks, I plan on running it again with another round of deficits. By then I should be starting meet prep for August.

Nice pulls Crippler, I will be very interested in your results… Best of luck

Thank you

2/16/17

Farmers Walk:
75 in each hand / 4 times around the gym

BB Hold:
315 for 3 “sets” (hold on as long as you can)

Face Pulls:
4 sets x 12 reps x 95

Over Head Plate Carry:
45 lb plate / 2 times around the gym

Seated Plate Lift:
4 sets x 12 reps x 45

Treadmill:
15 minutes / 169 calories

Today was a “let’s do weird stuff” sort of day. I decided to just lift heavy crap. Using my imagination as I went, it turned out pretty good. I have no idea how far the 75 lb farmer’s walk was. I just grabbed the dumbbells and walked around. The same goes for lifting the 45 lb plate over my head and walking around. A friend of mine says he does this in his yard, so I gave it a run. I know I looked like a jackass, but all these things gave me a pretty nice workout.

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2/17/17

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 305 x 1, 335 x 2, 370 x 2, 290 x 3, 260 x 5, 245 x 10

Handstand Push Ups:
4

Treadmill:
15 minutes / 154 calories

I lost some steam on the second rep of 370. I had to get some assistance about half way up. Had I completed it, that would have been a two rep PR. I’ll repeat this next week, in hopes of getting two reps.

I went home for the handstand push ups. I must be getting better at not falling down. I completed four, however I don’t think my feet were has high on the wall as in the past.

On a side note my friend has asked me to be a judge for his bodybuilding / fitness show. Even though I really don’t know a whole bunch about either, I said I would give it a shot as long as the wife does not have plans that day. Per my wife, thus far, I am free.

Congrats on the handstands. With the weight you’re moving they’re getting easier.
I mean the iron weights, not the other…

2/21/17

Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 390 x 3, 430 x 3, 450 x 3, 355 x 10

Zerchers:
135 x 5, 195 x 5, 235 x 3, 255 x 2, 285 x 1, 305 x 1

Leg Extensions:
4 sets x 10 reps x 195

My legs are feeling that. 355 x 10 was a really hard for the final three reps. Zerchers are always not fun, but much needed.

2/22/17

OHP:
45 x 10, 65 x 10, 95 x 5, 145 x 5, 165 x 5, 175 x 5

Kroc Rows:
4 sets x 10 reps x 135

DB Front Raises:
4 sets 10 reps x 50

Seated Plate Raises:
4 sets x 12 reps x 45

Seated Pulls:
4 sets x 10 reps x 265

Reverse Flies:
4 sets x 10 reps x 35

Nice work on the bench and squats. The bodybuilding and fitness judging sounds fun.

Thanks GV. My wife asked, “What do you know about bodybuilding?” My answer was nothing really. It just sounds cool.

2/25/17

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 305 x 1, 335 x 2, 370 x 2, 290 x 3, 265 x 5, 245 x 10

Crossover:
4 sets x 12 reps x 50

Svend Press:
4 sets x 20 reps x 50 (two 25lb plates)

Shoveled and hauled off snow for two and a half hours.

Handstand Pushups:
3

The workout was solid. Last week I needed help on the second set of 370. I nailed it this week. 370 x 2 is a two rep PR.

My daughter is a high school tennis player. The coach asked for parents to come out today and shovel and haul off snow from the courts, because practice starts Monday. I left the gym and went to the school. It turns out I was the only parent to show up. I shoveled snow and hauled it off in my wheel barrel for two and a half hours. I was able to clear three of the four courts. I’ll finish off court four tomorrow.

I then went home and tried the handstand push ups. I felt pretty week, probably due to all the work I just put in. I was able to do three.

You’re in snow and we’re now in shorts most of the time. Handstand pushups. produce benefits you will see and feel if you stay with them. I understand overhead pressing contributes to bench pressing, so they should provide some benefit there too.

I’m getting tired of the snow. In fact it’s snowing right now.

2/26/17

Deficit Deadlift:
135 x 10, 185 x 5, 225, x 3, 275 x 1, 350 x 1, 440 x 1, 405 x 1, 345 x 2, 315 x 3

Laying Leg Curls:
4 sets x 10 reps x 145

There was no life in the legs today. Because of that I paired everything way back. My wife’s sister had a birthday last night, so we were out until 0200. Even though I did not drink, it’s not my routine. I think I was tired due to all the manual labor yesterday and being out too late. I’m not GV who can walk 20 miles at Costco, mow lawns and then kill it in the gym. In any event I’ll take another stab at what I really wanted to do next time around.

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2/27/17

BB Skull Crushers:
4 sets x 15 reps x 80

One Arm Extensions:
4 sets x 10 reps x 45

Kickbacks:
4 sets x 15 reps x 35

Standing BB Extensions:
4 sets x 15 reps x 70

Poundstone Curls:
80
40

Hammer Curls:
4 sets x 10 reps x 55

Concentration Curls:
4 sets x 10 reps x 40

Treadmill:
15 minutes / 139 calories

3/2/17

Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 395 x 3, 435 x 3, 455 x 3, 360 x 10

Zerchers:
225 x 5, 255 x 5, 285 x 2, 305 x 1

Leg Extensions:
4 sets x 10 reps x 180

Treadmill:
20 minutes / 192 calories

I felt my set of 455 was better than 435. I guess it came down to form and maybe bar placement. 360 for 10 reps was not fun at all. I was totally gassed after that.