T Nation

Fat Old Man Shrinking


#121

Saw in an article on this site about incorporating 4 second pauses on triceps rope press. Had to try it and Dang! For no heavier weight that I used my dang arms felt swole after that shit!

Here’s July 3 ('17)

DB Bench Press 50/8 50/8 50/8

Smith Incline Bench 95/8 135/6 115/10

Assisted Dips 175/12 160/8 130/10 100/8

Lateral Raise 20/10 25/8 30/6 10/2 Last set: 4s hold reps 1, 4, 6
***Weak on these so am trying to do more of the damn things! A month ago I couldn’t have done 30 for 2 reps, so it’s coming along :slight_smile:

Reverse Pec Deck 100/8 120/8 120/8

Front Plate Raise 25/8 10/12 10/12 [2421]

Triceps Rope Press 40/8 60/8 50/12
[4s hold reps 1 & each 4]

Unilateral Cable tri extension (cross) 15/8 25/4 15/16
[4s hold reps 1 & each 4]


#122

Tried some new stuff with pull-ups and chin-ups today and it felt awesomely effective so we’ll see what the results are after 2+ months!

09:43:00
Assisted pull-ups Alternating with
Assisted Chin-ups (20s between movements, 90s between sets)
Pull-ups:175/12, 160/10, 145/8
Chin-ups: 175/12, 160/10, 145/8

09:53:20
WG Pulldowns:
55/12, 85/10, 120/8

0?:0?:0?
Cable Row
70/12, 100/10, 120/8, 85/16

10:08:30
EZ Curl (wide Grip alternating with close, 20s between moves, 90s between sets)
Wide: 40/10, 30/12, 20/12
Narrow: 40/10, 30/12, 20/12

10:15:45 - Finish


#123

July 6, 2017
9:39:00 Assisted Dips 160/12 130/10 100/8 70/6
9:45:30 DB Lateral Raise 25/8 20/8 15/12
9:51:00 DB Bench 55/10 60/8 50/10
9:59:30 Inc Smith Bench 115/8 135/6 95/12
10:06:15 DB Fly 40/10 30/20
10:12:20 Front Plate Raise 25/12 Machine in use, so did these while waiting
Reverse Pec Deck 100/12 120/8 80/20
Triceps Rope Press 50/8 30/20 4s pause on rep 1, then ea 4
10:22:15 Triceps Cable Cross 20/8 10/16
Triceps smoked from previous exercises
10:24:35 FINISH


#124

July 7, 2017

11:48:30 Hammer Strength Leg Press 478/10 568/8 658/6
*** Out of room to add plates now. Finally. Adding leg Extensions afterwards.

12:04:45 Leg Extensions 80/12 110/10 160/8

12:11:15 Hamstring Curl 90/12 110/10 110/10
****I struggle with this machine…my hamstrings never do feel strong as a pump seems like a pull I guess.

12:17:20 Calf Extensions 90/12 130/10 150/8


#125

July 8, 2017

Assisted Pull-ups:
13:17:00
160/12, 130/8, 175/20

13:23:30
Cable Row:
100/12, 140/8, 160/4, 100/12

13:29:00
Pulldowns:
85/12, 100/10, 140/4, 70/16

Calf Extensions
13:35:45
110/12, 150/12, 190/8, 90/30

Standing DB Curl:
13:43:00
25/10, 30/6, 35/4, 25/8

Assisted Chin-ups
13:50:15
160/16, 175/20

13:54:35
Incline DB Curl
20/10, 15/20, 10/24 (4s pauses)
14:02:00


#126

July 10, 2017

14:00:30 Assisted Dips 145/35 130/15

14:05:35 DB Lateral Raise 30/8 35/6 40/4 30/8
**Weights on these FINALLY coming up a little

14:12:45 DB Shrugs 50/12 60/12 70/8

14:17:00 DB Decline Bench 40/12
***Could barely get the dumbbells to my chest on the bench so moved to:
DB Bench 45/8 50/8 55/8

14:29:00 DB Fly 40/8 45/8 45/8

14:37:15 Calf Extensions 150/8 150/8 150/8
***Saw an article here that recommended doing calves every day. Unfortunately the extension machine is all I have available.

14:43:45 Hammer Strength Leg Press 478/8 568/8 658/8
***Light day on these

14:55:30 Leg Extensions 110/8 150/8 190/8
**Last set was a bear!

**Front Plate Raise**	10/20	10/15	10/15	10/15

**Goal was 100 - will keep trying

**Reverse Pec Deck**	100/10	120/8	140/6	***Worked in with some young dudes using the pec deck and was elated to be using more weight for these than they were for pecs!  An old man victory right there!

15:14:45 Triceps Rope Press 25/12 35/12 42.5/12 50/12 “spread the rope” [4s pause on rep 1 & ea 4 reps] different machine - weights feel different (heavier)
**15:30:00 Finish **
** Total Time = 89m30s - longer than usual but damn it felt great! One day I’ll get swole!**


#127

July 11, 2017

Assisted Pull-ups:
14:15:30
160/15 175/10

14:20:45
Pulldowns:
100/10, 120/8, 70/16

14:25:30
Cable Row:
120/10 160/6, 85/20

14:31:00
Calf Extensions
150/12, 150/12, 150/12

VBar Triceps press:
30/12

Standing DB Curl:
(about 10s between sets)
25/5 30/5 35/5 25/5 20/12

14:44:15
Assisted Chin-ups
175/16

Incline DB Curl
(4s pause before end of ROM ea rep)
14:47:30
15/16

14:49:00- Finish


#128

July 12, 2017

Smith Incline Bench:
11:11:15
115/10 155/8 175/3

Assisted Dips:
11:18:45
130/16, 115/16, 100/10

DB Bench Press:
11:25:45
50/8 60/6 50/8

DB Fly:
11:34:00
50/8 40/10, 40/12

Assisted Dips
11:41:30
175/50

DB Lateral Raise:
11:45:30
30/8 35/6 20/12

Front Plate Raise
11:51:00
10/20

Leg Extensions:
11:52:45
110/10, 150/8, 210/6, 110/16

Reverse Pec Deck:
11:59:30
110/12, 90/12, 50/20

Triceps Kickbacks
12:09:00
30/6, 25/8, 20/12

12:14:15
Triceps (spread the) rope Press
4s pause rep 1, then ea 4
50/12, 30/16

Calf Extensions
12:18:15
170/12, 170/12, 170/12

FINISH-12:22:45


#129

July 14, 2015

12:04:00
Pulldowns:
Bar: 100/12. 140/8, 180/4, 85/16

12:11:30
Cable Rows:
100/10, 140/10, 180/4, 120/12

12:19:00
Calf Extensions:
170/12, 210/10, 250/6

12:25:30
Hamstring Curls:
90/12, 110/10, 70/16

12:32:20
Assisted Pull-ups:
130/6, 160/12

12:38:30
DB Curl:
(20s between sets)
20/5 25/5 30/5 35/4 40/3

12:43:00
EZ Curl:
4s pause ea rep
30/12, 40/8

Rev Triceps cable extension (cross body) -4s pause rep 1 and ea 4
20/12, 10/20

Incline DB CURL
4s pause ea rep
15/16, 10/20
12:54:30-Finish


#130

S_AFSOC, good stuff man, saw you’ve got bad issues with your back as well, I didn’t see deadlifts, or missed it. Anyway if you don’t because of your back, what do you do to compensate? I’m doing leg press sled as of now. Deads kill my lower.


#131

Gunner I use the hammer Strength Leg Press, Extensions and ham curls at present. Am adding some carries tomorrow. Going to start with farmer’s carries and whatever the ones are called where ya cradle a dumbbell and walk.


#132

Roger that, I use the same machine, didn’t know that was what it was called. Good deal, been doing that for awhile. Will try and incorporate farmers walk into it.


#133

Also I see your a Desert Storm 1 vet, outstanding brother. My claim to fame was Somalia 93’.


#134

Well thank you too bro :slight_smile: ! That whole Somalia thing was FUBAR As I understand it, the pirates over there are still giving us trouble, as are the clowns where I was. I remember when I was getting on the plane to come back stateside…me and a few others were boarding and saying, “It ain’t done. We’ll be back.” Lo and behold, we are, and have been.

If they’d took my advice then, it was “Nuke 'em till they glow and use their asses for runway lights!” No, not nice, but damn the sons of bitches refuse to behave no matter what we throw at 'em. Little frickin heathens!

Anyway, glad to see another vet on here. I’m betting our attitude about a lot of stuff is very similar, like “Never give up/surrender.” And of course we’ve had practice with being disciplined which will be of help in lifting.

I don’t know about you, but I miss the tempo of active duty, especially deployments - always something imperative to get done NOW (or yesterday). Plus I didn’t have to deal with people sleeping until all hours of the day, boring the hell out of me. Hell, I’ve had to work hard at it just to be able to sleep over 4 hours a night. Training made it necessary for muscle recovery/growth, else I never would’ve cared.

Anyway, thanks for your service bro!

Later,


#135

July16, 2017

A “light” day. Did suoersets with Triceps/biceps because I felt like it.

For the futute, looks like I’ll need to go to the other gym I belong to in order to do barbell work. This place only has bars attached to the Smith machine.

I tried doing renegade rows and stopped after 2 reps. Methinks I need to work up into those with some regular push-ups.

So here we go with today’s session:

10:28:00
Renegade Row
30/ 2
*difficult as hell

Farmers Walk
45 & 50 . --30 yards each

10:35:30
Hammer Strength Leg Press
478/12 528/12 528/12 528/

10:44:30
Leg Extensions
150/12, 170/10, 190/8, 110/20

10:52:15
Calf Extensions
170/12, 190/10

EZ CURL/Skullcrushers Supersets
30/12, 30/12


#136

July 17, 2017

Stationary Bike 5 min 1.18 miles

        **Farmers Walk**	55	60			51 steps each

12:58:15 Assisted Dips 115/20 145/25
13:03:45 DB Bench 50/8 60/6 55/10
13:10:00 DB Fly 50/8 40/12 40/12
13:18:00 Assisted Dips 115/25
13:21:30 DB Lateral Raise 35/6 30/8 20/12 20/10
13:28:30 Front Plate Raise 25/10 10/15 10/12
13:34:15 Reverse Pec Deck 110/8 150/6 90/20
13:39:45 Standing DB Curl 25/12 To warm opposing muscle
Triceps (spread the) Rope Press 30/8
Reverse Triceps Extension (cross body) 20/12 10/16 4s pause rep 1, then ea 4
13:48:00 FINISH


#137

July 18, 2017

17:18:00
Farmers Walk, second half with bells at shoulders:
40lbs/50 steps
W/o shoulder hold
50lbs/50 steps
All w/shoulder hold
30/41 steps

Assisted pull-ups
160/15

17:24:30
Pulldowns
100/10, 140/8, 160/6, 100/16

17:31:15
Cable Row
140/8, 100/12, 70/20

17:36:15
Calf Extensions
170/12, 210/10, 230/8, 250/6

DB Curl (20s between sets)
25/5, 30/5, 35/5, 40/5, 45/3
25/12

17:47:45
Hamstring Curls
90/12, 70/12, 30/24

Assisted pull-ups
160/12

EZ Curl
60/8, 50/10, 30/12
20/12(3s pause before full contraction)

Treadmill: 0.25 mi, about 3.5 mins [(slow as hell :frowning: ]


#138

Hahahaa. Somewhere in America there’s a liberal bedwetter having a breakdown in their safe-space having just read this!

Glorious


#139

It’s ok, most of them wear diapers I hear :stuck_out_tongue:


#140

July 19, 2017

Dreadmill
0.5mile/5% incline, 10min

Weighted Carries
Dbells on shoulders:
30-40 steps

Hammer Strength Leg Press
30s between widths, 45s between sets
Shoulder width: 298/12, 388/12, 478/20
Wide: 298/12, 388/12, 478/20

Leg Extensions
EMOM
150/12, 170/10, 130/16

Calf Extensions:
EMOM
170/12, 150/16, 130/16

Dreadmill
0.4 mi, 5% incline, 5:00 min