11/25 Day 11
MP 135x5 155x5
semi-sumo 225x5 275x5
zercher 155x5,5
db farmers carry/waiters walk
t-handle swing 60x30,20,25
I switched out the t-handle swings with pull ups every two weeks when I ran this program and it seemed to work well.
[quote]DBasler wrote:
I switched out the t-handle swings with pull ups every two weeks when I ran this program and it seemed to work well. [/quote]
Thanks Dave. I may just switch the two exercises after this 10 day stretch.
11/26 Day 12
MP 185x5,5
Semi-sumo 315x5,5
Zercher 225x5,5
DB carry 150ās, 100ās
t-handle swings 60x30,25,20
Hope everyone had as good a Thanksgiving as I did. Looking forward to sleeping in tomorrow.
11/28 Day 13
MP 135x5 185x3 225x2
Semi-sumo 225x5 315x3 405x2
Zercher 185x5 225x3 275x2
DB carry 100ās
t-handle swings 60x25,20,15,15
Looking good and feeling good.
Hey Steve!
We did this routine in the past for a break while couple of guys were preparing for semi-pro football So we just added in 1 set of pull ups between exercises alternated with ab-wheel rollouts.
I hope all is well with you and yours.
[quote]FISCHER613 wrote:
Hey Steve!
We did this routine in the past for a break while couple of guys were preparing for semi-pro football So we just added in 1 set of pull ups between exercises alternated with ab-wheel rollouts.
I hope all is well with you and yours.[/quote]
Long time no see. Things are great with me. Hope things are going well for you.
I had intentions of finishing the 40 day workout but last night the thought of another MP,deadlift,zercher,farmer carry,swing workout made me want to vomit.
11/30
1a. cgb warm-up 195x5 225x5 255x10 285x1 315x1
1b. bb rows 135x10,10 185x10,10 225x4x10
2a. MP 135x3x15
2b. chin-ups BWx3x5
3. straight bar curls 95x20
4. BW dips x20
5. lateral raise 20ās x20
Iām sure I didnāt beat Paul (old goat) to the gym but I was up at 4:10 and was lifting by 5 am. My boys have to be at the rink for 5 am for high school hockey. Luckily my oldest can drive so he drives himself, my youngest and the neighbors kid to practice. But I still get up to make sure things go smoothly. And being old once Iām up thereās no going back to sleep.
12/2
- trap bar (warm-up) 265x5 300x5 340x10
- slds 3.5āā deficit 135x5 225x5 315x3x3
3a. leg ext 3 sets
3b. leg curls 3 sets
4a. calf raises 3 sets
4b. sit-ups 3 sets
[quote]NHLFTR wrote:
Iām sure I didnāt beat Paul (old goat) to the gym but I was up at 4:10 and was lifting by 5 am.
Rise at 3:58,sorry ā¦ but how did that feel to be slinging iron at 5AM?..ya know ātheyā say that real men get their work done early ! ātheyā being me !
I made it through the 40 day program but it is maintenance work at best in my book. Doubt I would go that route again. Props to both your kids and you. Takes dedication to get up and be at practice at 5am.
[quote]OldGoat wrote:
[quote]NHLFTR wrote:
Iām sure I didnāt beat Paul (old goat) to the gym but I was up at 4:10 and was lifting by 5 am.
Rise at 3:58,sorry ā¦ but how did that feel to be slinging iron at 5AM?..ya know ātheyā say that real men get their work done early ! ātheyā being me !
[/quote]
Iāll just say it felt different at 5 am. Dazed, numb and still half asleep. Not sure I can lift heavy this early. And you are āThe Manā.
[quote]DBasler wrote:
I made it through the 40 day program but it is maintenance work at best in my book. Doubt I would go that route again. Props to both your kids and you. Takes dedication to get up and be at practice at 5am. [/quote]
I agree with the 40 day being maintenance. A nice change but a little boring after the first week.
My youngest fell asleep at 6 pm last night. He still wasnāt happy getting up at 4:20 this morning.
12/3
Not a lifting day so I grabbed my sneakers and headed to work to walk on the treadmill for a half hour. Threw in 7 sets of pull/neutral/chin-ups and 3 sets of face pulls afterwards.
Easy to understand why you dazed and numbā¦5am is early as hell. I donāt think I will ever be able to get started that early to lift. Nice way to get it done.
[quote]gorillavanilla wrote:
Easy to understand why you dazed and numbā¦5am is early as hell. I donāt think I will ever be able to get started that early to lift. Nice way to get it done.[/quote]
Just put one foot in front of the other. Thatās all I think about lifting that early.
12/5
1a. MP barx20 95x10 135x8 155x6 175x12
1b. chin-up BWx5 +25x5 BWx8 +25x5 BWx5
2. straight bar curls 95x10.8.8
3. timed push-ups 100 in 6:22 (25,15,10,10,10,12,10,8)
I finished the first 50 push-ups in no time. The next 50 were a grind.
Thatās some good push-up work Steveā¦
[quote]OldGoat wrote:
Thatās some good push-up work Steveā¦[/quote]
Thanks Paul. Just have to pace myself better. Donāt burn out early to the 100 total.
12/7
sldl standing on 3.5āā block 135x15 225x10 275x8 315x6 365x4 405x2
trap bar deads high handles 315x5x5
Everything felt light but I just couldnāt do reps with the trap bar. I wanted to do 315x5x10 but I just didnāt have it in me tonight.