Anytime's Father and Son Workout Log

Friday
agile 8
standing long jump
bw x 5
3 sets

squat
185 x 5
5 sets 60 sec rest

Bench
165 x 3
188 x 3
215 x 3+ (5)

Chins
bw x 50 reps

side bend
30 x 25
2 sets

Tricep pushdowns
90 x 20
3 sets

Fri April 29 ----------------------------Pipe’s and Stems-----------------------

Decline skull crusher---------------------Preacher curls
75x25-------------------------------------------75x15
95x15--------------------------------------------95x10
115x11-------------------------------------------115x5
135x5---------------------------------------------115x5
115x10--------------------------------------------115x5
95x15---------------------------------------------95x9
75xalot---------------------------------------------75x12 + some half reps

Close grip-----------------------------------hammer curls
135x20-----------------------------------------30x20
225x5x10--------------------------------------40x5x20

standing curl grip cable row--------TRX french press-------Dips
100x3x30--------------------------------mex3x20-----------------mex3x25

Thats the most arm work I’ve done all at once in a long while, but I always like doing my skull crusher’s followed by close grip, think that gives me the most bang for my buck on tricep growth. Then I was just feeling dips, even though I’d done some the day before to end my shoulder workout. Dips seem to take on a totaly different feel, depending what you pre-exhaust before doing them.
Also somehow I missed logging in Tues, and Wed’s workout last week, so it looks like I went straight from chest workout to shoulder workout, there was two in between there. I train 6 days a week, only taking off Sat ( it’s my only day off from the gym as well )

Sun-----‘’ Back-n-Hams ‘’ — some legs, and bi’s
Mon----‘’ Chest ‘’ — some shoulder’s, and tri’s
Tues----‘’ Shoulder health, abs, grip, conditioning "’ kind of an off day
Wed---- " Quads ‘’ ---- obviously some Hams ( legs ) and some back, n bi’s
Thurs----‘’ Shoulder’s " – some chest n tri’s
Fri---------‘’ arms ‘’ — some back n chest

Thats my basic split, clear as mud – Later !

Mon, May 3 ------------------------Hold the Presses-----------------------------------------

15’ incline press ( fairly close grip )
135x20
185x5
225x5
245x5
265x4 ( quickly back down the hill )
245x6
225x6
185x9
135x a bunch of fist pumping motions

DB incline 45’
5x10x90 ( last two reps, of last two sets, were amusingly slow )

low to high CC-------------------------converging chest press machine
40x3x20-----------------------------------95—80—65x failure

Thats it, chest was pumped tight, waiting for this shoulder to come around, so I can get back to some heavy benching.

CLINT -----Call my cell, my old cell finaly won’t fire up, and I was getting your number off of it, like a phone book, I hadn’t got around to entering in my new phone :wink: same number, just call, and I’ll have your number. Ill FB you as well–Later !

Monday
Agile 8

Med Ball Slam 15 throws

Deads
275 x 5
5 sets 60 sec rest

Press
110 x 3
125 x 3
145 x 3+ (3)

BB curls
35 KB x 10
3 sets

Back Raises
Bw x 12
3 sets

Band Pull Apart
100 reps

ill give you a call later old man!

185 and doing alot of running and conditioning!

Wednesday
agile 8

Box Jumps
bw x 5
3 sets

Squats
165 x 5
185 x 5
205 x 5+ (10 reps)

Bench
175 x 5
5 sets 60 sec rest

chins
50 reps

side bends
35 KB x 25
2 sets

tricep push downs
100 x 20
3 sets

Tues, May 3 -------------------Get a Grip Day + shoulder health, and abz------------------

Wed May 4---------------------Make an Ass of yourself------------------------

SS Squat
135x20
225x10
275x5
315x3x3
295x3x3
275x3x5
225x15

Ass building circuit !

hip thrusts-----Smith step-ups 18’ box ---- bottom half hack squats ( wide-n-high )
mex20------------------90x20------------------------90x20

Did the circuit 3Xs yesterday, my ass is soooore today brutha ; )

I had a year layoff from lower body training, and I’ve had this a few toimes over my life, due to my knee injuries, and surgeries, but this time as my strength comes back, my ass, and hams aren’t responding, and don’t even get sore the day after heavy squatting, that’s weird for me. Seems like I’m on the right track to fix this problem up, and get me ass back. Later !

Thurs May 5 --------------------------Shouldering On---------------------------

60’ military press ( medium grip )
135x20
155x5
175x5
195x5
215x8 ( and back down we go, picking up speed on the way )
195x9
175x13
155x15
135x pumping reps to failure

Shoulder smashing sircuit !

seated front plate raise------bent laterals—HS military------side lateral----dips
45x20-----------------------------25x20------------110x20-----------10s x 20-----mex25
only got two of these circuits today, Shoulder’s were burning, and pumped, so I called it at 2

Clint, man you have the same build as me at your age, even Brandon commented when he saw these pic’s, how similar our builds are. Big wide back, and wide shoulder’s, but we have to fight for depth, trying to get thickness is almost impossible, dips presses, chins and rows one day, and deads, squats, and lunges the next, rest and repeat, that’sw the formula for size. Goodluck, Later !

Sun May 9---------------------Back up Overload -----------------

Deads------- 8’ blocks
135x20
225x10
315x10
405x10

Deads------Floor
315x5
365x5
405x3

Bent Row — ( belted up )
315x10 ( loose )
225x20
185x20

Hang clean-------------------------- Band face pull
135x3x10------------------------‘‘purple’’ top of rack x 3 x 30

Croc Row
140x24----both sides and done !

Awesome back workout today, other than the croc rows, everything was in the rack, then Big Ray, who had been doing his own back workout, met at the DB rack, and had it out on the croc’s, he beat me by 3 reps, but he’d been doing all cable work for his back, and I was already pretty burnt.

Grat workout, great times n ; ) Later !

Friday
Agile 8

Overhead med Ball Throw
10 throws

Deads
235 x 3
275 x 3
310 x 3+ (10reps)

Press
120 x 5
5 sets

KB curls
35 x 10
3 sets

Back raises
Bw x 12
3 sets

Band Pull Aparts
100 reps

Did my Deads with my buddy, we pushed each other pretty hard! he got 12 reps touch and go, I got 10 reps stop and go. great training session!

Monday
Agile8
Standing jump
Bw x 5
3 sets

squat
185 x 5
5 sets 60 sec rest

Bench
155 x 5
175 x 5
200 x 5+ (8 reps)

Chins
50 reps

side bend
30 x 25
2 sets

Tricep pushdowns
100 x 20
3 sets

With all the conditioning I have been doing, I have dropped about 5 pounds and I can really feel it on my bench. I wanted 10 reps but the last 2 would have been real ugly, so I called her a day at 8.

Mon May 9--------------------------Chest of gold --------------------------

Bench ( shoulder felt good, been awhile )
135x20
225x10
275x5
295x4
275x6
245x9
225x14

DB incline-----------------banded face pulls
90x3x10-----------------------purple x3x10

low to high cable cross--------------weighted dips
40x20-----------------------------------mex20
40x20-----------------------------------+90x12
40x20-----------------------------------+90x12 +mex failure

converging chest press machine
95x100rep count down

It felt good to get back to an old school type chest workout, pretty basic, and quick, but my chest is still sore now, 3 days Later !

Tues May 10----------------Abz, Grip, Condititioning

Ab circuit

knee to elbow----standing abs--------torso twist machine------farmer walk
mex3x20-------------110x3x15---------------140x3x15--------------135perx1min

Fast and furious, liked this workout alot, going to start doing farmer’s walk out back in the alley, starting next week, it worked really well in a circuit with my abs, and my abs are sore today, 1min walks with 135 in each hand was harder than I thought, may start using straps here to get time up. Later !

Wed May 11-------------------Sexy since I Squat --------------

SS Squat ( saw the saying on a girls shirt yesterday ; )
135x10
225x5
275x5
315x3x3
275x5
225x10 ( been doing alot of biking, legs are burnt )

Ass buildin circuit !

good morning-------hip thrusts------bottom half hacks-------donkey calf
135x3x10-----------------mex3x20------------50x3x20----------------------140x3x30

Local high end burger joint, gives me a 1200$ credit to cover they’re yearly family membership, and they make me a tripple patty with ‘‘yuppy mushrooms’’, onions, and swiss, and no bun. I’m on my way there, Later !

Thurs May 12------------------------Boulder’s for Shoulder’s---------------------

Standing landmine press-----------------rope face pulls ( pulldown station )
45x20---------------------------------------------140x30
70x10---------------------------------------------170x20
70x10----------------------------------------------200x20
70x10----------------------------------------------240x20 ( stack )
70x10----------------------------------------------240x20
70x10----------------------------------------------240x20
45x10

reverse incline Y-T-Is--------------------------BW Dips
( face down on incline bench )
20x10-10-10----------------------------------mex37
20x30-----------------------------------------mex35
20x30------------------------------------------mex35

DB laterals

Down the MFin Rack–30s-25s-20s-15s-10s

shoulder was a little cranky this morning, so I went with landmine presses, and made the rest up from there—Later !

Wednesday
Agile8

Med Ball slam 15 throws

Deads
275 x 3
5 sets 60 sec rest

Press
155 x 5
120 x 5
135 x 5+ (6)

KB curls
35 x 12
3 sets

Back Raises
Bw x 15
3 sets

Band Pull Apart
100 reps

Fri May 13------------------Burstin Pipes-------------------------

Curl Grip Chins-----------------------------Strict lying French press
mex5x10---------------------------------------------95x5x15

preacher curls---------------------------------close grip bench
85x5x13-------------------------------------------225x5x10

cable kick backs-------------------------------cable curls
40x3xfailure-------------------------------------40x3xfailure

Gotta run busy busy busy Later !

Friday
Squat
180 x 5
205 x 3
225 x 1+ (3)

Bench
175 x 5
5 sets

chins superset with bench
50 reps

Friday was a rough session and had to be fast. I had my training course in an hour, so I had to squeeze my training in. no carbs and half asleep, I felt I could have at least gotten 6 with 225 but maybe another day.

Sun May 15--------------------Twist and Pull-------------------

Block Pulls ( mid shin )
135x30
225x20
315x10
405x10

Deads
365x5
405x6

Bent Row
315x10
225x2x20

High Pull ------------ bent row
185x3x6--------------- + 10
135x3x10------------- + 10

In and out, I’m enjoying doing most of my pulls off blocks, and just 1-2 heavy sets of real deads, I read about this for older lifter’s and so far it’s working great, my deads moving forward again, and I don’t feel wrecked afterwards. I used to do a big dead session, and be wasted for the afternoon, as well as feeling drained for the rest of the week, this way is much better for me.
Everything is going great right now training, buisness, family, my wife, daughter, and mother are heading for Disney World in a couple weeks, I’m looking forward to some peace and quiet ( kind of glad I can’t cross the boarder ; )
Clint I’ll be calling in 15min, it must be interesting out there right in the middle of biggest forest fires in Canadian history, take it all in Bro, people will be talking about this for years. Later !