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Another LOG for the Old Man18695

THE GODFATHER wannabemuscular private msg quote post Address this user
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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THE GODFATHER wannabemuscular private msg quote post Address this user
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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THE GODFATHER wannabemuscular private msg quote post Address this user
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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THE GODFATHER wannabemuscular private msg quote post Address this user
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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THE GODFATHER wannabemuscular private msg quote post Address this user
Wednesday 11/22: Legs

Leg Press: 400x25

Smith Machine Hack Squat: 160x10, 200x10, 250x6, 260x6, 270 2x6, 200x10

Standing Calf Raise: 200 2x15, 220 3x12

Smith Machine SLDL: 200x10, 220x10, 240 3x10

Leg Extension: 110 3x15

Seated Leg Curl: 130 5x12


Looking forward to tomorrow. Just eating and chilling and smoking a cigar. Thanksgiving is my favorite holiday!
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 11/24: Chest, Triceps, and light Shoulders

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 40

Bench Press:
-- 135x10, 185x10, 235x5, 285x2, 295x2, 305x2, 315x2, 325x2 (final reps paused)

Close Grip Bench Press: 205 5x10

DB External Rotation: 10 2x15 (abducted)

DB Lateral Raise: 15 3x15 (to about 30 degrees w/pause)

Band Dislocations


Realized I haven't benched over 300 since mid July. It felt good to push some heavier weight.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 11/25: Legs

Leg Press: 400x25

Smith Machine Hack Squat: 160x10, 200x10, 250x10, 280 3x6, 200x15

Standing Calf Raise: 220 5x12

Smith Machine SLDL: 200x10, 250x10, 300 3x6

Leg Extension: 130 3x12

Seated Leg Curl: 150 5x8


It's been a good week. I got 5 sessions in. Hopefully I can maintain better consistency like this through the holidays.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Sunday 11/26: Back, Biceps

Neutral Wide Grip Pulldown:
-- 120x12, 140x12, 160x10, 180x10
-- Dropset: 220x6, 180x8, 140x10

Cable Straight Arm Pushdown: 70 3x10

Cable External Rotation: 10 2x15 (adducted)

DB One Arm Row: 75 2x12

Hammer Strength Row: 210 3x10

DB Reverse Fly: 20 3x15

DB External Rotation: 12 2x15 (abducted)

Machine Preacher Curl:
-- 90x12, 95x10, 90x10
-- Dropset: 90x8, 75x6, 60x6
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 11/27: Chest, Shoulders, Triceps

Pushups: 25

Hammer Strength Chest Press:
-- 120x12, 140x12, 160 3x10
-- Dropset: 180x8, 140x6, 110x7

Superset:
-- DB Fly: 35 3x12
-- DB Front Raise: 15 3x12

Hammer Strength Shoulder Press:
-- 100x15, 140x12, 160x10
-- Dropset: 180x10, 140x4, 100x6

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: 60x12, 40x12, 30x12
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THE GODFATHER wannabemuscular private msg quote post Address this user
Thursday 11/30: Legs

Leg Press: 420x12, 510x12, 600x12, 690x12, 740x12, 790 3x10

Calf Press on Leg Press: 420 5x15

SLDL: 245x10, 275x10, 305x10, 325 3x6


Kept it simple tonight at the office gym. It was actually busy there for once. They brought in a trainer and I think that's drawing more people in.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 12/2: Back, Biceps

Neutral Wide Grip Pulldown: 120x12, 140x12, 160x12, 200 5x8

Cable Straight Arm Pushdown: 70 2x12

DB One Arm Row: 85 3x12

DB Reverse Fly: 30 3x12

DB External Rotation: 15 3x12 (abducted)

EZ Bar Curl: 75 5x10


Took my sweet ass time to get ready and get to the gym this evening. I walk in at 20 to 7 and think, "wow, it's a light crowd tonight." Yeah, because they fucking close at 7! Oh well, I did my Pulldowns and Straight Arm Pushdowns and finished with the rest at home.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 12/9: Chest, Shoulders, Triceps

Hammer Strength Chest Press:
-- 100x15, 120x15, 146x12, 180 2x10
-- Dropset: 200x6, 160x3, 120x6

Hammer Strength Shoulder Press: 120x12, 140 4x10

Superset:
-- DB Fly: 35 3x12
-- DB Front Raise: 15 3x12

DB Lateral Raise: 15 2x15

Triceps Dip Machine: 190x25, 190x15, 160x18

Cable External Rotation: 10 2x15 (adducted)

Cable Triceps Pushdown: 60 3x12
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THE GODFATHER wannabemuscular private msg quote post Address this user
Tuesday 12/12: Back and stuff

Neutral Wide Grip Pulldown:
-- 120x12, 140x12, 160x12, 200 2x10
-- Dropset: 220x6, 180x6, 140x8

Cable Straight Arm Pushdown: 70 2x12

DB External Rotation: 15 3x15 (abducted)

Seated Machine Row:
-- 130x10, 150 2x10
-- Dropset: 150x10, 110x10, 90x10

DB Reverse Fly: 25 2x12

Preacher Curl Machine:
-- 90 2x10
-- Dropset: 90x10, 75x6, 60x8


Birthday workout. This old man is 44 today.
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lolssons private msg quote post Address this user
@wannabemuscular Great work man. Hope you had an awesome birthday with some good food and company. One of the buffest 44year old's I've seen!
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 12/16: Chest, Shoulders, Triceps

Hammer Strength Chest Press:
-- 100x15, 120x15, 160x12, 180x10, 200x6
-- Dropset: 200x6, 160x4, 120x6

Hammer Strength Shoulder Press:
-- 120x12, 140 2x10
-- Dropset: 180x8, 140x6, 100x8

Superset:
-- DB Fly: 40 3x10
-- DB Front Raise: 15 3x12

DB Lateral Raise: 15 3x12

Cable Triceps Pushdown:
-- 70 2x12
-- Dropset: 70x12, 60x8, 50x10


Feeling very slow and tired lately. Work is crazy and long as everyone tries to wrap up projects and budgets before year end. Next week I expect it to drastically slow down as most people I deal with start taking vacation time.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 12/18: Legs and stuff

Leg Press: 420x15

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

Leg Press: 510x12, 600 3x12

Calf Press on Leg Press: 510 4x15

EZ Bar Curl: 80 3x12

Lying Triceps Extension: 80 3x12


Haven't trained legs in over 2 weeks so went a bit easy on them. One more work day for me then I'm on vacation until January 2.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Thursday 12/21: Back and stuff

Neutral Wide Grip Pulldown:
-- 120x12, 140x12, 160x12, 220 2x6
-- Dropset: 220x6, 180x8, 140x10

Cable Straight Arm Pushdown: 70 2x12

Cable External Rotation: 10 3x15 (adducted)

Hammer Strength Row:
-- 220 2x10
-- Dropset: 240x8, 200x6, 160x8

DB Reverse Fly: 15 2x20

DB External Rotation: 15 2x12 (abducted)

Preacher Curl Machine:
-- 90 2x12
-- Dropset: 90x12, 75x7, 60x8

Cable Triceps Pushdown: 70 3x15
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THE GODFATHER wannabemuscular private msg quote post Address this user
Sunday 12/24: Chest, Shoulders, Triceps

Hammer Strength Chest Press:
-- 100x15, 120x15, 160x12, 200x10, 220x6
-- Dropset: 260x3, 220x3, 160x6

Hammer Strength Shoulder Press:
-- 140 3x10
-- Dropset: 200x8, 150x6, 120x8

Superset:
-- DB Fly: 40 3x12
-- DB Front Raise: 20 3x10

DB Lateral Raise: 15 3x12

Triceps Dip Machine:
-- 230 3x12
-- Dropset: 270x8, 210x6, 170x8

Cable Rope Triceps Pushdown:
-- 60 2x8
-- Dropset: 60x8, 40x8, 30x8


Merry Christmas to everyone. and remember . . ..



.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Tuesday 12/26: Back and stuff

Neutral Wide Grip Pulldown:
-- 120x15, 140x15, 160x12, 220 2x6
-- Dropset: 220x6, 180x6, 140x10

Cable Straight Arm Pushdown: 70 2x12

DB External Rotation: 12 5x15 (abducted)

Hammer Strength Row:
-- 240 2x10
-- Dropset: 240x10, 200x6, 160x8

DB Reverse Fly: 15 2x20

DB Alternate Curl: 35 2x12

EZ Bar Curl: 60 2x12

Cable External Rotation: 10x15, 10x12, 10x10 (adducted)

Cable Triceps Pushdown:
-- 65x15, 80 2x15
-- Dropset: 95x8, 80x6, 65x7

Preacher Curl Machine: 80 3x12
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THE GODFATHER wannabemuscular private msg quote post Address this user
Thursday 12/28: Chest, Shoulders, Triceps

Hammer Strength Chest Press:
-- 120x15, 140x12, 160x10, 220 3x8
-- Dropset: 260x3, 220x2, 180x3

Hammer Strength Shoulder Press:
-- 140x10, 160x10, 180x10
-- Dropset: 200x10, 160x6, 120x6

Superset:
-- DB Fly: 30 2x15
-- DB Front Raise: 15 2x15

DB Lateral Raise: 15 4x12

Barbell Lying Triceps Extension: 60 5x15

DB External Rotation: 15 3x12 (abducted)

Triceps Dip Machine: 210 3x12

Cable Triceps Pushdown: 55x15, 60x15, 65x15
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 12/30: Legs

Leg Press: 400x15

Smith Machine Hack Squat: 160x10, 200 3x10

Standing Calf Raise: 200 4x15

Smith Machine SLDL: 200 3x10

Leg Press: 500 4x15

Seated Leg Curl: 130 4x12

Leg Extension: 110 2x15


I've really been slacking on legs lately. This is only the 3rd session since 11/30.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Wednesday 1/3: Chest, Shoulders, Triceps

Hammer Strength Chest Press:
-- 120x15, 140x12, 160x10, 230 3x6
-- Dropset: 260x4, 200x3, 160x5

Hammer Strength Shoulder Press:
-- 160x10, 180x10, 220 2x6
-- Dropset: 220x6, 160x6, 120x7

Superset:
-- DB Fly: 40 2x12
-- DB Front Raise: 20 2x12

DB Lateral Raise: 15 3x15

Barbell Lying Triceps Extension: 60 3x15

DB External Rotation: 15 2x15 (abducted)

Triceps Dip Machine: 210 3x12

Cable Triceps Pushdown: 65 3x10
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Post 223 IP   flag post
lolssons private msg quote post Address this user
Why is the case that you are always using hammer stregth machines for your presses?
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THE GODFATHER wannabemuscular private msg quote post Address this user
@lolssons Just to change things up a bit for awhile. I work with lighter weight and a faster pace when doing machines. The pump is insane. And, not spending so much time benching leaves me more time to hit Triceps.
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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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