DL - 135wu, 225 x 8, 315 x 8 x 3
hypers - 3 x max w/25# weight
Shrugs - snatch grip, smith mac, 225 x max x 3
Zerchers - 135 x 8, 185 x 10 x 3
leg press - 90 wu, 180 x 20, 270 x 15, 380 x 12 x 2
Leg ext - (sng leg) 100, 110, 120, 130 x 10
leg curl - 40, 50, 60, 70 x 12
calve Raises - 110 x max x 3
End of a long week. Weather is suppose to be beautiful for the next few days, peaking at a sunny 73f Tuesday and then dropping off into rain and cold. Planning on trying my max run Tuesday. Havenāt run past 2.5 miles recently but thatās pretty easy so weāll see.
5 Likes
Bench - 135 wu, 185 x 12, 225 x 10,10,8
Smith incline - 110 x 15, 180 x 12, 230 x 10
cables - low to high - 30 x 12, 40 x 10 x 2, high to low - 40 x 15, 50 x 12, 60 x 10
Flyes - 30 x 15, 40 x 12, 50 x 10
Bent rows - 135 x 12, 185 x 10 x 2
Chest supported seated rows - 100 x15, 130 x 12, 150 x 10
Straight arm pulldowns - 70 x 15, 90 x 12, 100 x 10
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Nice work. Strong sets in here. Chest supported rows, are those DBās? Strong regardless.
1 Like
Itās an old one where you sit upright and thereās a pad against your chest. Stack of weights. Like to use a neutral grip and do as many as I can one arm.
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45 min swim at the cement pond and 1.5 hr at the dojo after. Warmer weather tomorrow so plan on trying my run.
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Still killin it in here Harry. Nice work sir.
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Ok, not gonna do any Marathons. Took off midmorning and ran 8.4 miles (measured later by odometer). Felt real good the what I figure was the first 5 miles and around the 6th mile my left hip, the previously āinjuredā one, started tighting up. Figured I slow down a little and work it out but just got worse. When I had to stop to try and stretch it out called it quits. Disappointed. Wanted to hit at least 10.
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Narrow grip upright rows - 95 x 15, 115 x 12, 135 x 10
Lat delt raise (cable) - 20 x 15, 30 x 10, 40 x 6
rear lat hitch up - 30, 40 x 15, 50 x 12 x 3
Seated facepulls (rope) - 80 x 15, 90 x 12, 100 x 8
Curl machine, v grip - 70 x 15, 80, 90 x 12
Hammer curls - 30 x 12, 35 x 10, 40 x 8
Overhead tri ext - 60 x 18, 70 x 15, 80 x 12, 90 x 10
Tri ext - rope - 80 x 15, 90 x 12 x 2
forearm curl (ez bar) - 80 x 15 x 3
First time in a long time Iāve done shoulders without a pressing movement. Thgought Iād give it a try.
Afternoon -5 mile bike
5 Likes
DL - 135wu, 225 x 8, 315 x 8 x 3
hypers - 3 x max w/25# weight
Shrugs - snatch grip, smith mac, 225 x max x 3
leg press - 90 wu, 180 x 20, 270 x 15, 380 x 12, 430 x 10
Leg ext - (sng leg) 100, 110, 120, 130 x 10
leg curl - 40, 50, 60, 70 x 12
calve Raises - 110 x max x 3
Noticed there was suddenly a slice of cake emoji next to my name. Means this is my anniversay of joining TNation on 18 Nov 2007, 14 years ago. Ah the good ole days. A strapping young lad of 52 and barely out of puberty then. Damn time does good fast.
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And 14 years later you are still showing us how it ought to be doneā¦and not just lifting.
Awesome stuff!
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Did some work at my motherās house so got a great lunch of Jaeger schnitzel, spƤtzle, and home made brotchen straight from the oven. Later did a 2 mile run and 6 mile bike ride. Needed it.
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Had to google that grub. Looks like some good food.
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Motherās German and her cooking is delicious but definitely not low cal or carb.
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Bench - 135 wu, 185 x 12 x 4
Smith incline - 110 x 15, 180 x 12, 230 x 10
cables - low to high - 30 x 12, 40 x 10 x 2, high to low - 40 x 15, 50 x 12, 60 x 10
Fly machine - 90 x 15, 110 x 12, 130 x 10
Bent rows - 135 x 12, 185 x 10 x 2
Pulldowns - 110 x15, 130 x 12, 150 x 10
Straight arm pulldowns (rope) - 70 x 15, 90 x 12, 100 x 10
Used the fly machine. The one you can either do flys or rear delts with. I adjusted the seat, changed hand postion, tried sticking my chest out, and varied the degree of bend at the elbows. I get a great pump, in my front delts. Sticking with good old db flys.
7 Likes
Iāve found keeping chest below the finish position of hands, and arms pretty much straight puts a bit more emphasis on pecs rather than delts.
I like db flys but donāt like you canāt squeeze the contraction.
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Try it next chest day
Dojo - 1 hr kata and threw in some poomse, 1/2 hr bag work, heavy and speed
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Hit the Natatorium early and got in a full hour. Varied it up with some breast stroke work. 1.5 mile right after swim.
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Standing press - 115 x 12, 135 x 10, 10 ,8
wide grip upright rows - 95 x 15, 115 x 12, 135 x 10
Lat delt raise - 20 x 15, 30 x 10 x 2
rear lat hitch up - 30, 40 x 15, 50 x 12 x 3
facepulls (rope) - 80 x 15, 90 x 12, 100 x 8
Curl machine, v grip - 70 x 15, 80, 90 x 12
Hammer curls - 30 x 12, 35 x 10, 40 x 8
Overhead tri ext - 60 x 18, 70 x 15, 80 x 12, 90 x 10
Tri ext - rope - 80 x 15, 90 x 12 x 2
forearm curl (ez bar) - 80 x 15 x 3
Got home from the gym to find a very large limb from one of MY WIFEās Bradford Pears had ripped of, partially, barely miising some utilitiy lines. Broke out the chain saw, cut it down and cut it up, (resisting the urge to take the whole damn tree down) moved it out to the street for pickup. Preparations for Thanksgiving are in full swing. Assorted goodies in the fridge and freezer which Iām forbiden to touch. Eat a dozen of the blue cheese deviled eggs your wife prepared for a party just once and you lose all trust.
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Made me tired just reading this sir. Love ya work.
1 Like