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Another LOG for the Old Man18695

THE GODFATHER wannabemuscular private msg quote post Address this user
Sunday 1/7: Back and stuff

Neutral Wide Grip Pulldown:
-- 120x12, 140x12, 160x12, 200 2x8
-- Dropset: 200x8, 160x8, 120x10

Cable Straight Arm Pushdown: 70 3x12

Hammer Strength Alternating One Arm Pulldown with Isometric hold:
-- 60/60 3x12 (one arm does a rep while the other stays contracted)

DB External Rotation: 15 3x15 (abducted)

DB Reverse Fly: 25 2x15

Hammer Strength Alternating One Arm Row with Isometric hold:
-- 60/60 3x12 (one arm does a rep while the other stays contracted)

DB Alternate Curl: 45 2x8

EZ Bar Curl: 60 2x12

Cable Triceps Pushdown: 70 2x15, 75x10, 75x7, 70x7 (30 secs rest)

Preacher Curl Machine: 80 3x10


Those Hammer Strength pulldown and row variations were killer! Not a lot of weight, but ohh the feels!


It was a nice workout to work off the burger I had for lunch today. Applebee's Whiskey Bacon Cheeseburger with straw onions and an extra patty added:



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The Dark
Knight
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Quote:
Originally Posted by wannabemuscular

Hammer Strength Alternating One Arm Pulldown with Isometric hold:
-- 60/60 3x12 (one arm does a rep while the other stays contracted)

Those Hammer Strength pulldown and row variations were killer! Not a lot of weight, but ohh the feels!




BIG fan of any kinds of iso-hold movements. DeFranco got me turned on to them. The burn is awesome and it saves my old ass joints a lot of wear and tear. -3X
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lolssons private msg quote post Address this user
Will have to try the one arm isohold row. And that Burger damn.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 1/8: Legs

Squats: (beltless)
-- 135x10, 185x10, 235x5, 285x5, 335x5, 365x5 (final reps paused)

Leg Press: 510 4x12

Calf Press on Leg Press: 510 5x15

SLDL: 275 5X5
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THE GODFATHER wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by lolssons
Will have to try the one arm isohold row. And that Burger damn.


Do it! I am so sore. Way more than usual. This was a nice change of pace.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Tuesday 1/9: Chest, Shoulders, Triceps

DB Bench Press: 50x12, 60x12, 80x12, 100x6, 100 3x5

DB Incline Bench Press: 60 3x10

Standing Military Press: 135x4, 115 4x5

DB External Rotation: 15 3x15 (adducted)

Barbell Lying Triceps Extension: 100 3x10, 80 2x12

Superset:
-- DB Lateral Raise: 15 3x15
-- Cable Triceps Pushdown: 100 3x12
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keylemike private msg quote post Address this user
That's nice. Glad to know about this training log.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Thursday 1/11: Legs

Squats: (beltless)
-- 135x10, 205x10, 275x5, 325x5, 375 2x5 (final reps paused)

Leg Press: 510 4x12

Calf Press on Leg Press: 510 6x15


Ditched the SLDLs for today since my lower back was still a bit tight from Monday's session. Squats felt good though.
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NorIda private msg quote post Address this user
Glad to see you're still grinding on.

Keep it up old man.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Friday 1/12: Back and Biceps

Neutral Wide Grip Pulldown:
-- 120x12, 140x12, 160x12
-- Dropset: 220x8, 180x6, 140x8

Cable Straight Arm Pushdown: 60 2x15

DB External Rotation: 15 3x15 (abducted)

Hammer Strength Alternating One Arm Pulldown w/Isometric hold:
-- 60/60 3x12

Hammer Strength Alternating One Arm Row w/Isometric hold:
-- 60/60 4x12

DB Alternate Curl: 45 2x10

DB Reverse Fly: 15x30

EZ Bar Curl: 60 3x12

Preacher Curl Machine: 65 3x10
.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 1/13: Chest, Shoulders, Triceps

DB Bench Press: 50x15, 75 6x10

DB Incline Bench Press: 50 3x15

DB Shoulder Press: 50 3x10

Superset:
-- Cable Triceps Pushdown: 70 3x12
-- DB Lateral Raise: 15 3x15

DB Lying Triceps Extension: 75 4x12


So, after focusing on machine pressing for a while I'm switching it up to DBs. I have to get better with the DB work. It's always been something I don't much like and am not very good at.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Tuesday 1/16: Legs

Squats: (beltless)
-- 135x10, 205x10, 275x5, 325x5, 375x3 (final reps paused)
-- 405 2x3

Leg Press: 560 4x12

Calf Press on Leg Press: 510 5x15

SLDL: 300 5X5
.
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The Dark
Knight
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Damn bro... you're moving a ton of weight. Impressed. -3X
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NorIda private msg quote post Address this user
Quote:
Originally Posted by eknight
Damn bro... you're moving a ton of weight for an old dude . Impressed. -3X


Fixed
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THE GODFATHER wannabemuscular private msg quote post Address this user
@NorIda I can live with that.
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lolssons private msg quote post Address this user
Haha. Those are some nice squats. Would like to do tripples at 405 aswell. If my leg/hip will stay healthy this year i might be there some time in december
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THE GODFATHER wannabemuscular private msg quote post Address this user
Thursday 1/18: Chest, Shoulders, Triceps

DB Bench Press: 60x12, 80x12, 100 5x6

DB Incline Bench Press: 60 3x12

DB Shoulder Press: 50 5x8

DB External Rotation: 15 3x12 (adducted)

Barbell Lying Triceps Extension: 100 3x10, 80 2x12

Superset:
-- DB Lateral Raise: 20 3x12
-- Cable Triceps Pushdown: 100 3x12


This is my 3rd session with using DBs for pressing and they're feeling better already. The biggest DBs my office gym has are the 100s that I'm using. So, I'll improve only by adding reps, not weight. Sets of 6 felt good today. I have a while to go to get to good sets of 10 or more.
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