hi to all iron fellas,
i’m 43,5’10x250,7.5’ wrist,on fat (lineman) side LOL, always liked lifting weights,former american football player, hope to receive good advices to grow up to my genetical limits.
I come back to iron after a 10 years stop,I have been training alone in my garage for two years (a flat bench with safe-life bars, a trap-bar,wrist-roller,BB,DBs,400 lb iron) so 'im a garage-rat instead of a gym-rat,LOL.
i’m using a split, one day of rest between A and B,5 days of rest before hitting same muscles.
reps tempo; slow eccentric (6/8sec) with an explosive concentric.
somtimes I add some isometric but really don’t know if it helps hypertrophy…
bench press (sometimes I put some disck under the bench to make it slighlty declined or inclined)
1 rest pause set (sometimes 4 continous reps-failure. rest pause reps , sometimes 4/5 rest pause reps) then I add 30% more load and make 3/5 just eccentric reps.
if I don’t do eccentrics I rest for 3 min and then enother set of 10/12 reps until failure (sometimes beyond).
1 set x20 reps
(because of a knee injury I’m using ligher weights and did 10 very slow reps,rest pause reps until i hit 20 and fall to the floor ,LOL)
sometimes I do lumberjack squat as I don’t have a rack…
close grip press or db french press
1 RP set
neck extension with a 40lb disck on my front, about 60’ tul
BB rows (yates style) or pin-pulls
if rows a rest pause (all out) set of 8-rest-4-rest-2 reps
if deads 5 reps until failure (then I fail really…)
1 set to failure
after 3 min
1 stripping set of DB flies
1 set of 90Â° flies (rear)
1 rp set with 90% of my max (20’ between each rep, usually 3/4 slow reps)
60’ with maximum weights
crunches on the bench with a plate on my chest; until dead, then trohw away the disk and squeeze some extra reps.
ah, two times per month I go to local gym (to change) and do leg-press, pulldowns inverse grip,chest press…
pls, feel free to post any comments,bad,goods, everything.
PS; GO STEELERS!!!