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Another LOG for the Old Man18695

lolssons private msg quote post Address this user
Nice 600pull man. Strong as fuck
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mikew private msg quote post Address this user
@wannabemuscular I saw the swiss bar reps on IG. Incredible... you were throwing that bar around like a tooth pick!

Since your squat style is very upright - what type of shoes do you prefer?
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THE GODFATHER wannabemuscular private msg quote post Address this user
@mikew I squat barefoot.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Wednesday 10/4: Chest, Triceps, and light Shoulders

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 30

Swiss Bar Bench Press:
-- 125x10, 215x10, 275x8, 315 2x4, 315x3, 315x2 (final reps paused)
-- Dropset: 315x2, 265x4, 215x4

DB Fly: 30 3x12

Swiss Bar Close Grip Floor Press: 265 3x3 (legs flat)

DB Lateral Raise: 15 4x15 (to about 30 degrees w/pause)

DB External Rotation: 10 4x12 (on side, slow eccentric)

Band Dislocations


Didn't feel strong at all on bench tonight. Wanted 5s with 315, but at the 3rd rep I knew I wouldn't get 5 so I left it at 4. Then strength diminished from there and had to drop reps the rest of the way. Time for a deload.

After the dismal bench performance, I went light and easy on the floor presses.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Friday 10/6: Light Deads and stuff

Band Pullaparts: 30
Band Dislocations
Band Pulldowns: 30

Deadlifts: (conventional, beltless)
-- 135x10, 225x10, 315x10, 405x10

Chinups: 5x5

DB One Arm Row: 85 2x12

Bent Over Reverse Fly: 30 2x12

DB External Rotation: 10 2x12 (abducted, slow eccentric)

Had a massage yesterday and am still a little "tender" on the back-side, so didn't go to heavy on the deads. Plus, I haven't done them in just about a month.

On another note, my weight dropped below 240 for the first time in I think over a year. Not particularly trying to lose weight, but have been eliminating some extra crap in place of more nutritious snacks and trying to get more protein in.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Since my weight dropped a bit I figured I deserve the Twin Cheeseburger Deluxe Platter again at the diner tonight.


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THE GODFATHER wannabemuscular private msg quote post Address this user
Sunday 10/8: Legs and Triceps

Leg Press: 300x15, 400x15, 500x15, 600x15, 700 3x12

Calf Press on Leg Press: 400 5x15

Seated Leg Curl: 110x15, 130x12, 150x8, 110 2x12

Back Extension Machine: 150 3x12

Triceps Dip Machine: 170x20, 210x20, 230x20

Cable Triceps Pushdown: 70 3x12


I love a good leg press day. 109,370lbs total weight lifted today.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Wednesday 10/11: Squats

Band Pullaparts: 30
Band Dislocations

Squats: (beltless)
-- 135x10, 225x10, 315x5, 385x5 (final reps paused)
-- 425x3, 440 3x3, 335x15

Lying Leg Curl: 100 3x10

Leg Raises: 3x15


335x15 was absolute death. I actually got a fat guy cramp at the bottom of my ribcage at the end. I wish I had video'd it.

Hamms and Calves still are sore from Sunday. I'm not sure why DOMS was so bad this time, but it kept me light and easy on the leg curls today.

440x3 beltless:

#deathangel
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mikew private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
335x15 was absolute death


Yes but you survived. Incredible.

I'm not sure which would be worse...

335 x 15 or 315 x 20

Either one sounds like torture.

Triple at 440 is amazing. I notice that on rep 2 you time your inhale with your descent. That looks much smoother than the first rep where you inhale, pause, then squat.

Thoughts?
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THE GODFATHER wannabemuscular private msg quote post Address this user
@mikew Well, 315x20 equates to over 20lb increase in estimated 1 rep max compared to 335x15. Maybe I'll try that next time!

The breathing thing was not a conscious decision. It didn't feel any different either way.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 10/14: Deads and stuff

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 30

Deadlifts: (conventional, beltless)
-- 135x10, 225x10, 315x5, 405x5, 475x9.9**

Chinups: 3x6 (bodyweight 240lb)

DB One Arm Row: 85 3x12

Bent Over Reverse Fly: 30 2x12

DB External Rotation: 10 2x15 (on side, slow eccentric)

EZ Bar Curls: 75 2x15

Band Dislocations


475x9.9 Just couldn't quite lock out that 10th rep.

#slayer #herecomesthepain
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THE GODFATHER wannabemuscular private msg quote post Address this user
Wednesday 10/18: Squats

Band Pullaparts: 30
Band Dislocations

Squats:
-- 135x10, 225x10, 315x5, 385x3 (beltless, final reps paused)
-- 435x2, 465x2, 485x1, 505x1* (belt)
-- 315x20 (beltless)

Lying Leg Curl: 130 5x8

Leg Raises: 3x15


Had my sights on 525 tonight having doubled 495 a few weeks ago, but 505 went slowwww and I left it at that. It's still a small 5lb PR. Last time I hit 500 was 10/2015.

505x1:


315x20: (this one is for @mikew) #deathsquats


#pantera
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 10/21: Light Chest, Shoulders, Triceps

Pushups: 25

Hammer Strength Chest Press: 100 4x10

Hammer Strength Shoulder Press: 100 4x10

DB Fly: 30 3x12

DB Lateral Raise: 10 3x15 (to about 30 degrees w/pause)

Triceps Dip Machine: 210 3x15

Superset:
-- Cable Internal Rotation: 15 3x15 (adducted)
-- Cable External Rotation: 10 3x12 (adducted)

Cable Triceps Pushdown: 70 3x10, 60 2x12


Light and quick. In and out in 41 minutes.

Haven't done any push in 2 1/2 weeks. I had meant to take a week off, but then long days at work and other life stuff got in the way and delayed me further. Oh well, that's adult life . . ..
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 10/23: Squats and stuff

Bent Over Reverse Fly: 10x30

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

Leg Press: 500 3x15

Calf Press on Leg Press: 400 5x15

EZ Bar Curl:
-- 90 2x10
-- Dropset: 90x10, 70x8, 40x12


First time at the office gym in a few weeks. Apparently, I was missed. Same crowd still there and my squat rack still empty.
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mikew private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular

315x20: (this one is for @mikew) #deathsquats


#pantera
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This is UNBELIEVEABLE!!! Have a cigar, man. And I'm so glad you survived - I didn't actually intend for you to risk your life!

- NO BELT
- *AFTER* A SINGLE AT 505
- Did not lose count

You thought 315 x 20 would be worse than than 335 x 15... what was the final verdict?
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THE GODFATHER wannabemuscular private msg quote post Address this user
@mikew It was close, but I'd say the 335x15 was harder. It could just be because overall volume was higher prior to that than was with the 315x20. Either way, I like the high rep set at the end.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Wednesday 10/25: Back and stuff

Wide Grip Pulldown:
-- 120x15, 140x15
-- Dropset: 200x6, 160x10, 120x12

V-Grip Pulldown: 160 3x8

Cable Seated Row:
-- 180x12, 200x12
-- Dropset: 240x6, 200x6, 160x10

Superset:
-- Cable Internal Rotation: 15 3x15
-- Cable External Rotation: 10 3x12

DB One Arm Row: 75x12

DB Reverse Fly: 30 2x12

EZ Bar Curl: 60 2x15

Cable Triceps Pushdown:
-- 60x15, 70x15
-- Dropset: 85x12, 70x8, 55x8

Machine Back Extension: 130 2x15 (slow eccentric)



Should have done Deads today, but my workout room is out of commission this week. I had to empty my boiler/storage room to have a new hot water heater installed this weekend. Haven't had the time to clean up and get put back together yet.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Sunday 10/29: Chest, Triceps, and light Shoulders

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 30

Swiss Bar Bench Press:
-- 125x10, 175x10, 225x5, 275 5x5 (final reps paused)

Close Grip Swiss Bar Pin Press: 225 3x5 (exploded up, lowered slow)

Superset:
-- DB Lateral Raise: 15 3x15 (to about 30 degrees w/pause)
-- Bench Dips: 3x20

DB External Rotation: 10 3x15 (on side, slow eccentric)

Band Dislocations


3 1/2 weeks since my last pressing session with the exception of one light machine work day. Sad to say, my right shoulder felt like shit. It's been a little tight in the posterior lately, but it really flared up today. Next time I go for massage I will have them put extra focus on that area.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 11/4: Legs

Leg Press: 400 3x15

Smith Machine Hack Squat: 130x10, 200x10, 220 3x5

Standing Calf Raise: 160 3x15

Leg Extension: 90 2x15

Seated Leg Curl: 130 2x15, 110x15

Back Extension Machine: 130 3x15

Lying Leg Curl: 120 3x10


First time trying the Hack Squat. I feel the need for a bit of a change and want to hit my quads more, so figured this would be a worthy move to try. Holy shit, they were KILLER. My quads literally hurt, like I was recruiting fibers that have never worked before. I was much weaker than I thought I would be at them, too. I'm going to try to hit them once a week for awhile and see how well I build up. #smithmachinehasapurpose
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THE GODFATHER wannabemuscular private msg quote post Address this user
Tuesday 11/7: Back and stuff

Wide Grip Pulldown:
-- 120x12, 140x12
-- Dropset: 200x10, 160x10, 120x15

V-Grip Pulldown: 160 3x8

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

DB One Arm Row: 75 2x12

Hammer Strength Row: 200 3x10

DB Reverse Fly: 25 2x12

EZ Bar Curl:
-- 60 2x12
-- Dropset: 60x12, 40x12, 30x12

Cable Triceps Pushdown: 70 5x12
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THE GODFATHER wannabemuscular private msg quote post Address this user
One meal and I'm more than halfway to my protein requirements for the day! 110gm protein here. 2 1/2lb sirloin cheeseburgers.



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Wednesday 11/8: Legs

Leg Press: 400 3x15

Smith Machine Hack Squat: 160x10, 200x10, 220 3x5, 240x5

Standing Calf Raise: 200 4x12

Leg Extension: 100 2x15

Seated Leg Curl: 130 3x15

Back Extension Machine: 150 3x12

Lying Leg Curl: 110 3x12


This workout took every ounce of ummph that I had in my body. I could have very easily fell asleep on the couch, but I managed to get it done and even made a slight improvement on the hack squats. I added a set and went up 20lb on the last set. They still felt hard as fuck, though. I'm not sure why these feel so hard compared to standard back squats for me. Week quads maybe?
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THE GODFATHER wannabemuscular private msg quote post Address this user
Sunday 10/29: Chest, Triceps, and light Shoulders

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 40

Bench Press:
-- 135x10, 185x10, 235x5, 285 5x3 (final reps paused)

Close Grip Bench Press: 185 5x10

DB External Rotation: 10 3x15 (abducted)

DB Lateral Raise: 15 3x12 (to about 30 degrees w/pause)

Band Dislocations


First time with straight bar on bench since the summer. My right rear delt has been bothering me. It's tight as fuck. It feels like Teres Minor or Infraspinatus or both. I've had a few massages and it's always tender there. It feels great after, but doesn't last. This is the spot has been plaguing me on and off for a couple years now. Very frustrating.
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Sunday 11/12: Legs

Leg Press: 400x25

Smith Machine Hack Squat: 160x10, 200x10, 240 3x5, 250x5

Standing Calf Raise: 200 5x12

Smith Machine Lunge: 110 3x10

Smith Machine SLDL: 200 3x10

Seated Leg Curl: 110 5x15



Holy fukking quad pump! The Lunges really burned my quads to hell. I was nauseous walking out of the gym.
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THE GODFATHER wannabemuscular private msg quote post Address this user
My legs are fukked! Quads, hamms, glutes ... everything. It's getting worse every time I sit and get up.
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Friday 11/17: Back and stuff

Wide Grip Pulldown:
-- 120x12, 140x12, 160x12
-- Dropset: 200x6, 160x8, 120x12

V-Grip Pulldown: 160 3x8

Cable External Rotation: 10 3x15 (adducted)

DB One Arm Row: 75 2x12

Hammer Strength Row: 210 3x10

DB Reverse Fly: 25 2x12

DB External Rotation: 10 2x15 (abducted)

EZ Bar Curl: 50x25, 50x20, 50x18

Cable Triceps Pushdown:
-- 70x15, 80x15
-- Dropset: 85x15, 70x10, 55x10


Workouts have been pretty infrequent lately. I'm hoping with lots of PTO coming up I'll be able to get back on track through the holidays.
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Saturday 11/18: Legs

Leg Press: 400x25

Smith Machine Hack Squat: 160x10, 200x10, 250 4x6

Standing Calf Raise: 200 5x12

Smith Machine Lunge: 110 3x10

Smith Machine SLDL: 160 5x10

Seated Leg Curl: 130 4x12


Once again, quads were absolutely fukked. Almost fell down at one point and left the gym nauseous again. Loving how these moves are hitting my quads.
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lolssons private msg quote post Address this user
Building some big wheels!
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Sunday 11/19: Chest, Shoulders, Triceps

Pushups: 25

Hammer Strength Chest Press:
-- 120x12, 140x12, 150 2x10
-- Dropset: 170x8, 140x6, 110x8

Hammer Strength Shoulder Press: 100 5x10

Superset:
-- DB Fly: 30 3x12
-- DB Front Raise: 15 3x12

DB Lateral Raise: 10 2x15 (to about 30 degrees w/pause)

Triceps Dip Machine: 210 5x12

Cable External Rotation: 10 2x15 (adducted)

Cable Triceps Pushdown:
-- 70 2x12
-- Dropset: 70x12, 50x12, 35x15
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Tuesday 11/21: Back, Biceps

V-Grip Pulldown:  130x15

Neutral Grip Pullups:  5x5

DB One Arm Row:  70x12

Wide Grip Pulldown:  130 3x10

DB Reverse Fly: 25 3x10

EZ Bar Curl:
-- Dropset:  110x8, 80x8, 60x10, 40x15, 30x15


No gas in the tank tonight.  Everything felt heavy and slow except the curls.
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