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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
eknight private msg quote post Address this user
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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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 1/20: Back and Biceps

Neutral Wide Grip Pulldown: 120x12, 140x12, 160x12, 220 3x6

Cable Straight Arm Pushdown: 70 3x12

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

Hammer Strength Row: 200 3x10

Hammer Strength Alternating One Arm Pulldown w/Isometric hold: 65/65 3x12

DB External Rotation: 15 3x15 (abducted)

DB Alternate Curl: 45 2x8

DB Reverse Fly: 15x30

EZ Bar Curl: 60 2x12

Concentration Curl: 30 3x8
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 1/22: Legs

Squats: (beltless)
-- 135x10, 225x10, 315x5, 375x3 (final reps paused)
-- 405x3, 425 2x3

Leg Press: 600 4x10

Calf Press on Leg Press: 510 5x15

SLDL: 310 5X5


I've been doing these leg workouts at my office gym. The resident trainer is always chatting with me about my heavy work. I suggested awhile back that they should get a GHR Machine and a Trap Bar. To my surprise, the GHR was there today and the trap bar is on the way. Doesn't hurt to ask for stuff I guess!
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THE GODFATHER wannabemuscular private msg quote post Address this user
Tuesday 1/23: Chest, Shoulders, Triceps

DB Bench Press: 60x12, 80x12, 100 2x8, 100x7, 100 2x5

DB Incline Bench Press: 70 3x10

DB Shoulder Press: 50 3x10

Barbell Lying Triceps Extension: 80 5x12

DB Lateral Raise: 20 4x12
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THE GODFATHER wannabemuscular private msg quote post Address this user
Thursday 1/25: Back and Biceps

DB Reverse Fly: 15x30

Neutral Grip Pullups: 3x5

DB Alternating One Arm Row w/Isometric hold: 35/35 3x8 (chest supported on incline bench)

DB External Rotation: 15 2x15 (abducted)

Seated Cable Scapular Retraction: 100 2x12

Seated Cable Row:
-- 220 2x8
-- Dropset: 220x8, 190x6, 160x6

EZ Bar Curl:
-- 100 2x10
-- Dropset: 110x6, 80x6, 60x8

Kettlebell Swing: 60 2x12


The chest supported Alternate DB Rows with Iso-hold were killer. I picked up the 35s figuring I'd get a good 12 reps on each arm, but nope. They lit me up.
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THE GODFATHER wannabemuscular private msg quote post Address this user
New equipment brought in at my Office Gym.

York GHD - Looking forward to giving this a shot.





Trap Bar? - This is not quite what I had in mind when I heard there was a Trap Bar on the way. It's a pretty lame design I think. Maybe I'll try some Farmers Walks with it.


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THE GODFATHER wannabemuscular private msg quote post Address this user
Sunday 1/28: Chest, Shoulders, Triceps

DB Bench Press: 50x15, 75 5x12

DB Incline Bench Press: 60 3x12

DB Shoulder Press: 50 3x10

DB External Rotation: 15 2x15 (abducted)

Triceps Dip Machine: 210 3x15

DB Lateral Raise: 20 3x12

Weight Plate Front Raise: 45x12

Cable Triceps Pushdown:
-- 65x15, 80x12
-- Dropset: 80x12, 65x10, 55x8

Cable Internal Rotation: 15 2x15 (adducted)
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 1/29: Legs

Squats: (final reps paused up to 385)
-- 135x10, 225x10, 315x5, 385x3, 415x3 (beltless)
-- 445 3x2 (belt)

Leg Press: 600 3x10

Calf Press on Leg Press: 560x12

Farmers Walk: 225 4x ~40 yards


This was the heaviest I've squatted since mid October when I hit PR 505. Could've probably had easy 3's, but played it conservative for now.

Felt a weird tweak in my left ankle on the 12th rep of the calf presses. It was almost like a shock. So, that was it for those. It felt 100% fine after, but I still didn't want to chance anything.

Did the Farmers Walks with the new Trap Bar. These lit up my forearms!
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THE GODFATHER wannabemuscular private msg quote post Address this user
Thursday 2/1: Back and stuff

DB Reverse Fly: 15x30

Pullups: 3x5 (rock climber grip)

DB Alternating One Arm Row w/Isometric hold: 35s 3x10 (chest supported on incline bench)

DB External Rotation: 15 2x15 (abducted)

DB One Arm Row: 100 2x10

Seated Cable Scapular Retraction: 100 2x12

Seated Cable Row: 160 2x12

EZ Bar Curl: 80 3x12

DB Farmers Walk: 100s 2x ~40 yards

DB Reverse Fly: 15x30
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THE GODFATHER wannabemuscular private msg quote post Address this user
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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THE GODFATHER wannabemuscular private msg quote post Address this user
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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THE GODFATHER wannabemuscular private msg quote post Address this user
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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THE GODFATHER wannabemuscular private msg quote post Address this user
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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THE GODFATHER wannabemuscular private msg quote post Address this user
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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