Old Guy Strength

Solid lifting as always mate, good luck with the new job
Changing from shift work to set daytime hours is awesome, you will feel like a new man

Thanks. I’m really looking forward to it. I’m just a little nervous about starting a new career.

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10/9/17

Kroc Rows:
4 sets x 8 reps x 150

Reverse Lat Pulls:
4 sets x 10 reps x 180

Seated Pulls:
4 sets x 10 reps x 270

Reverse Flies:
4 sets x 10 reps x 35

Treadmill:
10 minutes / 71 calories

Nervous is normal. It’ll pass when you make the change.

Never look back.

10/12/17

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 350 x 2, 400 x 3, 370 x 5, 350 x 5

Speed Sets:
3 sets x 3 reps x 315

Seated Curls:
4 sets x 10 reps x 150

That felt great. Since my career decision, I feel the stress come off of me. A friend at the gym today said today was the first time he has seen me smile in a while. Hopefully it all transfers to bigger lifts. That was easy today.

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1013/17

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 320 x 3, 340 x 2, 365 x 1, 330 x 1

Bench Against Band:
3 sets x 3 reps x 255

Fly Machine:
4 sets x 10 reps x 145

Treadmill:
22 minutes / 143 calories

Fast and easy…

10/16/17

Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 365 x 5, 385 x 5, 410 x 5, 335 x 10

Seated Leg Press:
4 sets x 10 reps x 400

Leg Extensions:
4 sets x 10 reps x 200

Treadmill:
20 minutes / 200 calories

A good way to start another busy day.

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10/17/17

Kroc Rows:
4 sets x 10 reps x 150

OHP:
125 x 5, 135 x 5, 145 x 5, 155 x 5

DB Front Raises:
4 sets x 10 reps x 65

Reverse Flies:
4 sets x 10 reps x 35

Treadmill:
15 min. / 137 calories

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Early morning workouts?

No. I don’t start the new job until 11/6. So it’s still 7:00 AM on my days off.

10/18/17

Triceps Gauntlet

Pull Down:
4 sets x 10 reps x 125

Cable Extensions:
4 sets x 10 reps x 100

Kickbacks:
4 sets x 15 reps x 40

Poundstone Curls:
80
60

Incline Curls:
4 sets x 10 reps x 40

Reverse DB Curls:
4 sets x 10 reps x 30

Cable Curls:
4 sets x 10 reps x 65

Treadmill:
15 minutes / 176 calories

I have not tried the triceps gauntlet in a while. It is very hard, and I can still not complete it without a break or two.

10/20/17

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 350 x 1, 380 x 1, 415 x 3, 390 x 3, 360 x 5

Speed Pulls:
3 sets x 5 reps x 325 (one minute rest)

Laying Leg Curls:
4 sets x 10 reps x 155

After last night I am down to just six more nightshifts. I woke up early today at 12:30 and made it to the gym at 1:00. Despite being a little tired, I felt strong and everything was pretty easy. The gym recently purchased some new barbells, which have more flex in them. This has made a difference in the feel of my deadlifts.

10/21/17

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 325 x 3, 345 x 2, 370 x 1, 375 x 1, 335 x 1

Bench Against Band:
3 sets x 10 reps x 225

Crossover (mid-chest):
4 sets x 20 reps x 35

Svend Press:
4 sets x 50 reps x 3 plates (10s)

I woke up with a migraine today (no caffeine yesterday) and powered through this anyway. I had planned on 370 x 1 being my last heavy set. It was easy, however, and my buddy challenged me to go five more.

I normally do crossovers at the bottom and a lot heavier. My right bicep, however, is still strained and this kind of bothered it. Therefore I went lighter and more reps at mid-chest.

Always strong, strong work in here…and smart… backing off weight to let the bicep chill

10/22/17

Kroc Rows:
4 sets x 10 reps x 150

One Arm Standing DB Press:
2 sets x 10 reps x 40
1 set x 10 reps x 45
1 set x 10 reps x 50

Seated Pulls:
4 sets x 10 reps x 270

Reverse Grip Lat Pulls:
4 sets x 10 reps x 100

Treadmill:
15 minutes / 144 calories

Nono
NoNoNo
No

No

Screwed this post royally. Meant to ask no chins? November 6 is near .

You had me really confused with the no’s. I did chins today as a nice change of pace. November 6 almost here. I have a huge case of short timers.

10/23/17

Farmer’s Carry:
4 sets x 100 in each hand

Seated Plate Lift:
4 sets x 15 reps x 45

Pull Ups:
6
5
5

Overhead Plate Carry:
4 sets x 45

BB Hold:
2 sets x 315

Today was my strongman / just lift stuff day. I look forward to it each month. I’m not very good at chins, but I will stay with them. I did them a few years back, but I have not for a long time.

I’ll never do another phone email again. You had written last week that you wanted to get back into pullups. I was thinking that hand stand pushups and pullups would be a great combination. Then I tried on a blazer in Minneapolis airport yesterday and found that I had to have a 2xx. Not from a gut. Beware.