3/9/19
Bench:
135 x 10, 185 x 5, 225 x 2, 245 x 2, 275 x 2, 295 x 2, 315 x 2, 335 x 2, 365 x 2, 225 x 10
DB Flies:
4 sets x 15 reps x 40
Cybex Stepper:
10 minute / 92 calories
Still at the old gym. I haven’t had time to tour the new one yet.
I’ve followed your training log,and am impressed with your organization and strength of your workouts.
How do you structure your training?
You seem to have a bench day, deadlift day and accessories day?
If you don’t mind my asking any particular reason you don’t squat?
Thank you for the time.
Thank you for following. You are correct with the way I train. I stopped squatting about a year ago. I compete in push / pull and I found adding squats felt like I was overtraining. Plus my career has jacked up my back. I still throw in front squats, zerchers and heavy squats off the pegs from time to time.
3/10/19
Leg Extensions:
6 sets x 10 reps x 170
Leg Curls:
5 sets x 10 reps x 110
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 325 x 3, 375 x 3, 415 x 3, 325 x 10
Power Shrugs:
4 sets x 5 reps x 315
Treadmill:
10 minutes / 98 calories
Once more I had to entertain myself with leg extensions and curls, while a couple dudes screwed around in the deadlift area.
I didn’t get much sleep last night. They had a surprise 50th birthday party for one of my sister-in-laws. I wanted to go home at 10:00, but the wife said no. I think everyone knows how that goes. We got home at 1:00, plus the whole daylight savings thing. Drank a coffee and a Bang, and felt pretty good by the time I got there.
I decided not to test out the new gym for a while. It dawned on me that parents of a freshman on the tennis team own it. I think I’ll talk to them personally about a membership and rates.
I think deal breaker for hardcore gym is whether in your time period stronger guys are working out there than in present gym. Were I 10 - 15 years younger I would have stayed with that hardcore gym and those beasts there (besides me. Ho Ho)
Knowing owners means your master’s degree trumps my motorcycle idea.
3/13/19
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
Kickouts:
4 sets x 10 reps x 40
Straight Bar Pushdown:
1 set x 100 reps x 50
Poundstone Curls
100
BB Strict Curls:
4 sets x 12 reps x 60
Concentration Curls:
4 sets x 10 reps x 40
Reverse DB Curls:
4 sets x 15 reps x 30
Back with the 5:00 AM crowd.
3/14/19
BB Shrugs:
315 x 10, 365 x 10, 405 x 10, 455 x 10, 315 x 20
OHP:
4 sets x 5 reps x 135
DB Front Raises:
4 sets x 10 reps x 65
Face Pulls:
4 sets x 20 reps x 105
The final workout for a while. We are taking our son and his best friend to Vegas Saturday through Tuesday. They both just turned 21. It could get crazy.
21 x 2 guys + Vegas, likely = 4 year olds at Disneyworld.
Good luck.
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It could get crazy.
I was hoping to get to your neck of the woods in August. The FOP National Conference is in NOLA this year. I’m the Washington VP. It’s the same week as Washington State University move in. I’m pretty sure I need to be there for my little girl’s first year of college.
Daughter only starts college once. Come on down when you can, lotta restaurants.
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I agree. We were down there about 10 years ago and loved it.
We just got back from Vegas. Adult babysitting would be a mild statement. The boys hit it hard.
3/20/19
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 105
One Arm Extensions:
4 sets x 10 reps x 40
Kickouts:
4 sets x 10 reps x 40
Pushdowns:
1 set x 100 reps x 55
Poundstone Curls:
100
Concentration Curls:
4 sets x 10 reps x 45
EZ Bar Strict Curls:
4 sets x 10 reps x 75
Cable Curls:
4 sets x 15 reps x 90
Treadmill:
10 minutes / 101 calories
It was nice to get back in there.
My daughter finally has her first tennis match of the season tomorrow night. Most of the know has melted at last.
Glad you’re running out of snow. We’re still awaiting swimming season which usually starts early March.
3/23/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 2, 275 x 1
Bench Against Band:
275 x 1, 295 x 1, 315 x 1, 335 x 1, 365 x 1, 225 x 5
Treadmill:
10 minutes / 114 calories
I like benching against the band. It is much more challenging and I think it gives me more pop off the chest. I want to say 365 it the most I have done with a band on the bar. I may give 405 against the band a shot in a few weeks.
3/24/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 335 x 3, 365 x 3, 425 x 3, 315 x 10
Power Shrugs:
4 sets x 5 reps x 325
I came down with a bug yesterday and feel like crap today. Therefore, I’m fairly pleased with the results today. I just think my body is a little run down. Two jobs, tennis (which includes taking care of the courts), and a cold have left me feeling fatigued. Luckily the academic quarter for the university I teach part time at, only has four weeks left.
Hope you feel better soon. I like the micro mini bands with bench. It does add a pop at the lockout. You
Thanks. I’m about 90%.
3/27/19
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
One Arm Extensions:
4 sets x 10 reps x 40
Kickouts:
4 sets x 15 reps x 40
Pushdowns:
1 sets x 100 reps x 65
Poundstone Curls:
100
Concentration Curls:
4 sets x 10 rep x 50
Reverse DB Curls:
4 sets x 10 reps x 40
Cable Curls:
4 sets x 12 reps x 95
I’m starting to feel a little better. The last couple of guys kinda sucked. I have even been battling hives.
3/29/19
OHP:
4 sets x 5 reps x 145
BB Shrugs:
405 x 5, 405 x 5, 455 x 5, 475 x 5, 315 x 20
DB Front Raises:
4 sets x 10 reps x 60
Face Pulls:
4 sets x 20 reps x 105
So two young guys were there on the incline press. Only one was lifting for some reason while the other guy was a spotter. The kid was trying way too much weight and was all over the place.
About half way through my workout the lifter comes over and asks, “Sir do you have any advice on how to get strong?” My response was to lighten things up and work on form because it really sucks. His response was, “That’s bull*$it. You don’t know.” I smiled and wished him luck.
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Nope! Not a clue 