Quest for a Mountain of Muscles (More or Less)

Bigger Stronger Leaner Over 35 Lifter
21

Cycle 5 Week 2 - Monday 6/6/11 (Upper Body Pressing)

Did some reading over the weekend about pre-workout nutrition. Followed the guidelines today. 1 hour before workout carbs. 30 min before protein. Also, about hydration tried to stay really hydrated. Drank alot of water. Felt alot more energetic today, thought it was a damn good workout.

Standing OH Press:
*Warm-Ups
140x3
DB Shrug 80x8
130x3
DB Shrug 80x8
130x3
DB Shrug 80x8
135x3
135x3
140x3
140x3
130x3

Incline Bench:
190x3
DB Bent-over Row 80x8
180x3
DB Bent-over Row 80x8
180x3
DB Bent-over Row 80x6
185x3
185x3
190x3
190x3
180x3

Bench Press:
230x3
225x3
225x3
230x3
230x3
235x3
235x3
225x3

Deadlift:
*Warm-Ups
245x3
205x3
205x3
225x3
225x3
245x3
245x3
205x3

Off to a great start this week, really feeling good after this workout.

22

Always a good idea to stay hydrated (other than the constant trips to the little boy’s room).

Any particular reason your bench has the same numbers as your deadlift?

23

cavalier - Totally agree on the hydration. Sometimes I get so zoned on the workout I just go. Today though made it a point to drink, drink, drink. Felt way better after this workout compared to past ones where I zoned. Lesson learned =)

The deadlift numbers aren’t exactly the same :wink: Those are my numbers though. Back on my 5/30/11 post I mentioned getting some help with my deadlift form. Mine was totally F’ed. Can’t help but think that derailed my progress. Since then the feel is totally different, much better. Hopefully my DL numbers will increase a good chunk after this cycle.

24

Cycle 5 Week 2 - Tuesday 6/7/11 (Lower Body Pressing)

Weighed in after workout this morning. Scale said 215, feels good to hit goal number but I’m going to weigh in Thurs. also and see what the scale says then. I already know I want to go bigger.

Front Squat:
*Warm-Ups
150x3
110x3
110x3
130x3
130x3
150x3
150x3
110x3

Leg Press:
*Warm-Ups
375x3
335x3
335x3
355x3
355x3
375x3
375x3
335x3

Donkey Calf Raise:
220x10x3

Decline Bench:
*Warm-Ups
240x3
230x3
230x3
235x3
235x3
240x3
240x3
230x3

25

Cycle 5 Week 2 - Wednesday 6/8/11 (Arm’s, Back, Shoulders)

Switched up exercises again. Last time completely worked me. Honestly so did this time. I am thinking of changing when I do back, I’m struggling thru my usual bicep exercises, badly. Any thoughts, comments always appreciated.

Performed today’s workout in this order:

Barbell Row:
*Warm-Ups
95x8
105x8
105x8

Cross Body Hammer Curls/Rope Push downs:
*Warm-Ups
40x10/115x12
40x10/115x12
40x6/115x12
0/115x12

Incline ISO Row: (Used Machine)
85x10
100x10
100x10

EZ Bar Preacher Curl/Dips:
85x8/BWx20
85x8/BWx20
85x6(MF)/BWx20

Wide Grip Lat Pull-Down:
160x8x3

Standing Bar Bell Curl(3 sec decent)/Incline EZ Bar Extension:
60x8/70x15
60x8/70x10

Was F’ING worked again at this point…

Shoulders: (Shoulder Shock found here on T-Nation, Seated plate raise/seated lateral raise/ seated clean and press)
Set 1 = 35x8/20x8/20x6
Set 2 = 35x8/20x6/20x4
Set 3 = 35x8/20x4/20x2

Considering moving a back exercise (Rows) to Tues/Thurs. Go back to just lats and arms on Weds.

26

Cycle 5 Week 2 - Thursday 6/9/11 (Lower Body Pressing)

Weighed in after workout this morning. Scale said 217. Used same scale. OK maybe 215, but 2 lbs in 2 days… hmmmmmmmm

Front Squat:
*Warm-Ups
150x3
110x3
110x3
130x3
130x3
150x3
150x3
110x3

Leg Press:
*Warm-Ups
375x3
335x3
335x3
355x3
355x3
375x3
375x3
335x3

Standing Calf Raise:
230x10x3

Decline Bench:
*Warm-Ups
240x3
230x3
235x3
235x3
240x3
240x3
230x3

Stupid tricep is bothering me again after declines. Not sure whats up, maybe I reached my limit??

27

Cycle 5 Week 2 - Friday 6/10/11 (Upper Body Pressing)

Workout killed me today. Left tricep acted up during bench press. Considering weekend off to let it rest.

Standing OH Press:
*Warm-Ups
140x3
DB Shrug 80x8
130x3
DB Shrug 80x8
130x3
DB Shrug 80x8
135x3
135x3
140x3
140x3
130x3

Incline Bench:
190x3
DB Bent-over Row 80x8
180x3
DB Bent-over Row 80x8
180x3
DB Bent-over Row 80x8
185x3
185x3
190x3
190x3
180x3

Bench Press:
235x3
225x3
225x3
230x3
230x3
235x3
235x3
225x3

Deadlift:
*Warm-Ups
245x3
205x3
205x3
225x3
225x3
245x3
245x3
205x3

On to week 3.

28

Cycle 5 Week 3 - Monday 6/13/11 (Upper Body Pressing)

Took the weekend off and re-visited all of the HPMass articles here on T-NAT. I think I was trying to do to much and I just need to follow the program. I will be going back to the basics and see what happens.

During my workout saw some guys benching sets of 355, 335, nothing below 315 and it motivated the SH*T out of me. Just a personal thing but I love seeing that. Incline and bench went great, felt super good after todays workout!

Talked to one of the guys after they finished. He recommended alternating the smith machine and regular bench. He said it helped him. I’ve never used it and honestly was curious what the difference is. He said all you have to do is push the weight, don’t have to control it, so you can do more weight. You can see that you can push the weight, so when you go back to regular bench you have that mental boost so to speak.

He also gave me this nugget that helped him… He asked if I’d seen Saving Private Ryan? Yes I have. He said… remember the part where the american and german are fighting in the house and the german is on top pushing the knife down… He said imagine you are that american… you’ll push the weight up. To which I just nodded my head and thought DAMN straight…

Anyway on to the workout. No assistance work today because of number of sets.

Standing OH Press:
*Warm-Ups
140x3
130x3
135x3
140x3
130x3
135x3
140x3
130x3
135x3
140x3
130x3

Incline Bench:
190x3
180x3
185x3
190x3
180x3
185x3
190x3
180x3
185x3
190x3
180x3

Bench Press:
235x3
225x3
230x3
235x3
225x3
230x3
235x3
225x3
230x3
235x3
225x3

Deadlift:
*Warm-Ups
245x3
205x3
225x3
245x3
205x3
225x3
245x3
205x3
225x3
245x3
205x3

Shoulders: (Seated plate raise/seated lateral raise/ seated clean and press)
Set 1 = 35x8/15x8/15x8
Set 2 = 35x8/15x8/15x6
Set 3 = 35x8/15x8/15x4

Again, felt great after this workout. Felt like I could have kept going. Would appreciate any thoughts on this. On the first upper body session (Monday) use regular for incline and flat bench. On second session use smith machine for incline and flat bench.

29

Cycle 5 Week 3 - Tuesday 6/14/11 (Lower Body Pressing)

Was a rushed worked, did not get to do full workout.

Front Squat:
*Warm-Ups
150x3
110x3
130x3
150x3
110x3
130x3
150x3
110x3
130x3
150x3
110x3

Leg Press:
*Warm-Ups
375x3
335x3
355x3
375x3
335x3
355x3
375x3
335x3
355x3
375x3
335x3

Decline Bench:
*Warm-Ups
240x3
230x3
235x3
240x3
230x3
235x3
240x3
230x3
235x3
240x3
230x3

30

That was a rushed workout? Heaven only knows how much volume you pile on when you’ve got the time! Those are some good numbers, by the way.

31

Cycle 5 Week 3 - Wednesday 6/15/11

Thanks cavalier! Weeks 3 and 6 in HPMass are motherf’ers. Tons o sets!

So today was kind of experimental. Went back and reviewed HPMass Lats and Bi’s. Trying to figure out this day still. As the tri’s get worked pretty much everyday with all the pressing I’m debating reducing the tri exercises here. Also noticing my arm work is slipping. Seem to be struggling here where I used to tear through this (At least I thought I did). Wondering about a dreaded plateau??

Performed today’s workout in this order:

Straight Arm pull-down (Lat’s)
*Warm-Ups
55x10
60x10
65x10
65x10

Wide Grip Lat Pull-down:
160x8x4

Barball Bent Arm Pullover:
60x10
70x10
70x10

Cross Body Hammer Curls
*Warm-Ups
40x10
40x10
40x10

EZ Bar Preacher Curl
75x8 4 upper partials
75x8 4 upper partials
75x8 4 upper partials

Standing Bar Bell Curl(3 sec decent)
60x8
60x8

Tricep Pushdown:
90x8x4

Reverse grip curls:
45x8x3

Again, still trying to figure this day out. Thoughts, comments??

32

Cycle 5 Week 3 - Friday 6/17/11 (Upper Body Pressing)

No log yesterday. Yesterday was spent with a stomach virus, I’ll spare the gory details.

Back at it today, felt great!

Standing OH Press:
*Warm-Ups
140x3
130x3
135x3
140x3
130x3
135x3
140x3
130x3
135x3
140x3
130x3

Incline Bench:
190x3
180x3
185x3
190x3
180x3
185x3
190x3
180x3
185x3
190x3
180x3

Bench Press:
235x3
225x3
230x3
235x3
225x3
230x3
235x3
225x3
230x3
245x3 (Just because I wanted too, was feeling good)
225x3

Deadlift:
*Warm-Ups
245x3
205x3
225x3
245x3
205x3
225x3
245x3
205x3
225x3
245x3
205x3

Shoulders: (Seated plate raise/seated lateral raise/ seated clean and press)
Set 1 = 35x8/15x8/15x8
Set 2 = 35x8/15x8/15x8
Set 3 = stomach virus said hello… had to leave gym.

Felt great except for last 5 minutes. Going to try a deload week next week and then continue weeks 4,5,6.

33

Cycle 5 Deload Week - Monday 6/20/11 (Upper Body Pressing)

Decided to try a deload week between weeks 3 and 4. Next week will be back to normal with the weight increase. Just went light weights and rep’ed out whatever I felt like.

Standing OH Press:
*Warm-Ups
85x5
75x5
85x5
75x5
85x5
75x5
65x5

Incline Bench:
165x5
155x5
165x5
155x5
135x5

Bench Press:
175x5
165x5
175x5
165x5
175x5
155x5

Deadlift:
*Warm-Ups
175x3
155x3
175x3
155x3
135x3

Shoulders: (Seated plate raise)
25x5x3

34

Cycle 5 Deload Week - Wednesday 6/22/11

No log for yesterday, that was spent hiking in the beautiful rocky moutains. F’ing loved it!!

Weighed in for hell of it, 216.

Exercise for today, performed in this order:

Pull-Ups:
BWx5x3

Standing Lat Pull Down:
40x8
45x8
50x8

Cross Body Hammer Curls:
*Warm-Ups
25x10x2

Hammer Curls (2 sec pause in the middle):
25x10x2

Rope Push Down:
50x10
60x10
70x10

EZ Bar Preacher Curl:
55x8 4 upper partials 4 lower partials
55x8 4 upper partials 4 lower partials
55x8 4 upper partials 4 lower partials

Used smith machine for bench press just to see what its like: (Weight given is plate weight, not sure what the bar actually contributes):
90x5
160x5
180x5
200x5
220x5
230x3
250x2

Seated Plate Raise:
25x8x2

35

Look like you’re really jumping up weight on the Smith. In my gym, the Smith counterweights the bar, so I’ve no idea what it contributes. How did they feel?

36

Cycle 5 Deload Week - Thursday 6/23/11 (Lower Body Pressing)

cavalier - I did ramp up pretty quick. From what I had heard it is easier to do the smith machine so I figured what the heck. I definitely felt it in my chest, but really only there. As compared to normal bench where I really feel it in my chest and arms. I also got that mental boost doing 250 on smith. I feel good about getting back to it next week. Will be doing 245 on normal bench… I hope.

Front Squat:
*Warm-Ups
95x3
75x3
95x3
75x3
65x3

Leg Press:
*Warm-Ups
250x3
230x3
250x3
230x3
180x3

Decline Bench:
*Warm-Ups
165x3
155x3
165x3
155x3
135x3

37

Cycle 5 Deload Week - Friday 6/24/11 (Upper Body Pressing)

Not really deloading here. Was in a mood and just wanted to do it.

Standing OH Press:
*Warm-Ups
145x3
135x3
140x3
145x3
135x3

Incline Bench:
195x3
185x3
190x3
195x3
185x3

Bench Press:
245x3
235x3
240x3
245x3
235x3

38

Cycle 5 Deload Week - Saturday 6/25/11

Was feeling really good and decided to do Bi’s and Lat day.

Exercise for today, performed in this order:

Standing Lat Pull Down: (EDIT 6/29/11, brain fart, these were kgs)
52.5kg x 8
57.5kg x 8
62.5kg x 8

Cross Body Hammer Curls:
*Warm-Ups
40x10
40x8
40x8

Pull-Ups:
BWx5x3

EZ Bar Preacher Curl:
75x6
85x6 3 upper partials
85x6 3 upper partials

Wide Grip Lat Pull Down:
160x8
165x8
170x8
170x8

Standing Bar Bell Curl(3 sec decent):
60x8
60x8

And because these need serious help:

Standing Calf Raise:
*Warm-Ups
200x6
220x6
230x6

Seated Calf exercise using Leg Press Machine:
180x10
180x10
180x10

Good workout, felt like I had a lot of gas left in the tank, wanted to keep going.

39

Cycle 5 Week 4 - Monday 6/27/11 (Upper Body Pressing)

Starting to think there may be something to these deload weeks. Felt great today, didn’t want to stop. Probably going to make them a part of my routine permanently.

Oh ya, after reading and watching Mr. Martin Rooneys’ article and videos today I tried the OH Press his way. I had been using a wide grip. I thought his way was WAY better! I will be doing it his way from now on.

On with the workout.

Standing OH Press:
*Warm-Ups
145x3
DB Shrug 80x6
135x3
DB Shrug 80x6
140x3
DB Shrug 80x6
145x3
135x3

Incline Bench:
195x3
DB Bent-over Row 80x6
185x3
DB Bent-over Row 80x6
190x3
DB Bent-over Row 80x6
195x3
185x3

Bench Press:
245x3
235x3
240x3
245x3
255x3 (Was feeling super pumped, wanted to try it. Felt like I could do more.)
235x3

Deadlift:
*Warm-Ups
250x3
210x3
230x3
250x3
210x3

Seated plate raise/seated lateral raise/ seated clean and press
Set 1 = 35x8/15x8/15x6
Set 2 = 35x8/15x6/15x4
Set 3 = 35x8/15x6/15x3(MF)

Felt DAMN good today, super pumped after workout. Excited about the 255x3 on bench, because its wasn’t a 3RM day.

40

[quote]MtnMuscle74 wrote:
He also gave me this nugget that helped him… He asked if I’d seen Saving Private Ryan? Yes I have. He said… remember the part where the american and german are fighting in the house and the german is on top pushing the knife down… He said imagine you are that american… you’ll push the weight up. To which I just nodded my head and thought DAMN straight…

[/quote]

I hated that bit and the guy on the stairs paralysed by fear not doing anything, aargghhh! Great film.

Some great work going on in here, lots of volume!