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Another LOG for the Old Man18695

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Saturday 2/3: Chest, Shoulders, Triceps

DB Bench Press: 50x15, 75 3x15, 75 2x12

DB Incline Bench Press: 60 3x10

DB Shoulder Press: 50 3x10

DB External Rotation: 15 2x15 (abducted)

Hammer Strength Chest Press: 120x20, 140x10 (30 secs rest)

Triceps Dip Machine: 210 4x10

DB Lateral Raise: 20 2x15


Had to drop the Triceps Pushdowns at the end, because I forgot the gym closes at 7 on Saturday. Oh well . . ..
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Sunday 2/4: Back and biceps

Wide Grip Pulldown: 120x12, 140x12, 160x12

V-Grip Pulldown: 200 3x8

Cable Straight Arm Pushdown: 70 2x12

Hammer Strength Alternating One Arm Row w/Isometric hold: 60/60 4x10

Hammer Strength Row: 200 3x10

Hammer Strength Alternating One Arm Pulldown w/Isometric hold: 70/70 3x10

DB Reverse Fly: 15x30

DB Alternate Curl: 45 2x10

EZ Bar Curl: 60 2x15

Machine Preacher Curl: 60 3x12
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Monday 2/5: Squats

Squats: (final reps paused up to 385)
-- 135x10, 225x10, 315x5, 385x3 (beltless)
-- 425x3, 455 3x2 (belt)

SLDL: 275 4x10


Short and sweet. Squats are feeling great. I'm getting close to previous best territory.
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Tuesday 2/6: Chest, Shoulders, Triceps

DB Bench Press: 60x12, 80x12, 100x10, 100x8, 100 3x6

DB Incline Bench Press: 65 3x12

DB Shoulder Press: 50 3x10

DB External Rotation: 15 2x12 (adducted)

Barbell Lying Triceps Extension: 80 3x12

Superset:
-- DB Lateral Raise: 20 3x15
-- Cable Triceps Pushdown: 70 3x12


Very happy with the progress on DB Bench Press. I'd like to get to where I can do 5 clean sets of 10. I hit 10 fairly easily on the first heavy set today, but with relatively short rest I tired out pretty quick after that. I hope this translates into a better Barbell Bench Press when I switch back at some point.
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Friday 2/9: Deads and stuff

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 30

Deadlifts: (conventional, beltless)
-- 135x10, 225x10, 315x5, 385x5, 425 3x3

Barbell Shrugs: 315 3x10

DB One Arm Row: 85 2x12

Bent Over Reverse Fly: 30 2x15

DB External Rotation: 10 2x15 (adducted)


Haven't done Deads since October. Felt good. Only went up to 425 for some easy triples just to feel it out. I should add them back into the mix for a while now. Can't neglect them for too long!


How does the speed look?


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Saturday 2/10: Chest, Shoulders, Triceps

DB Bench Press: 50x15, 75 4x15, 75x14

DB Incline Bench Press: 60 3x12

DB External Rotation: 15 2x15 (abducted)

Hammer Strength Chest Press: 140 2x15

Hammer Strength Shoulder Press: 160 4x10

DB Lateral Raise: 20 2x15

Cable Internal Rotation: 15 2x15 (adducted)

Triceps Dip Machine: 190x15, 210 3x12

Triceps Cable Pushdown: 70 3x12


Pissed I fell a rep short on the last set of DB Presses. Barely got the 14th, so that was it. I think my time with DB Presses is over at Planet Fitness. They only go up to 75s and I think sets of 15 is not optimal. I'll stick with DB Presses at the office gym where we have up to 100s.
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Monday 2/12: Legs

Squats: (beltless)
-- 135x10, 225x10, 315x10

SLDL: 315 3x5

Leg Press: 700 4x10

Calf Press on Leg Press: 560 5x15


Had no energy tonight. Was going to go for 15+ on the 315 set of squats, but ran out of steam.
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Tuesday 2/13: Back and Biceps

DB Reverse Fly: 15x30

Pullups: 3x5 (rock climber grip)

DB Alternating One Arm Row w/Isometric hold: 40s 3x10 (chest supported on incline bench)

DB External Rotation: 15 2x15 (abducted)

DB One Arm Row: 100 3x10

EZ Bar Curl:
-- 90 2x12
-- Dropset: 100x8, 70x8, 50x10

DB Farmers Walk: 100s 2x ~84 feet?

DB Reverse Fly: 15x30
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Thursday 2/15: Chest, Shoulders, Triceps

DB Bench Press: 60x12, 80x12, 100 2x10, 100x9, 100x8, 100x7

DB Incline Bench Press: 70 3x10

DB Shoulder Press: 55x8, 55 2x10

DB External Rotation: 15 2x12 (adducted)

Barbell Lying Triceps Extension: 90 4x10

DB Lateral Raise: 20 3x15


Seeing nice improvement on the DB Bench Presses. Overall reps are increasing each session at my office gym. Had 36 total reps with the 100s last session and 33 before that. Tonight I got 44. Goal is 5 clean sets of 10 with the 100s. Then I'll go back to Barbell Bench as the primary move.
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Saturday 2/17: Back and biceps

Wide Grip Pulldown: 120x12, 140x12, 160x12

V-Grip Pulldown: 200 3x8

Cable Straight Arm Pushdown: 70 3x12

Superset:
-- Cable Internal Rotation: 15 2x15
-- Cable External Rotation: 10 2x20

Hammer Strength Alternating One Arm Pulldown w/Isometric hold: 75/75 2x10

Hammer Strength Alternating One Arm Row w/Isometric hold: 70/70 2x10

Hammer Strength Row: 220 3x8

DB Reverse Fly: 25 3x10

DB Alternate Curl: 50 2x8

EZ Bar Curl: 60 3x12
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