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Another LOG for the Old Man18695

THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 3/31: Legs

Smith Machine Hack Squat: 110x10, 160x10, 200x10, 250 3x6

Standing Smith Calf Raise: 250 5x12

Smith Machine SLDL: 250 3x10

Leg Press: 620 3x12

Seated Leg Curl: 150 4x8
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Sunday 4/2: Chest, Shoulders, Triceps

DB Incline Bench Press: 50x15, 75 3x12, 75 2x10

DB Overhead Press: 50 3x10

DB Fly: 40 3x12

Hammer Strength Chest Press: 140 2x12

Hammer Strength Shoulder Press: 120 2x12

Triceps Dip Machine: 210 3x12

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

Cable Triceps Pushdown: 60 5x12
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Wednesday 4/4: Back and biceps

Wide Grip Pulldown: 120x12, 140x12, 160 2x12

V-Grip Pulldown: 160 3x12

Cable Straight Arm Pushdown: 70 3x12

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

DB Reverse Fly: 25 2x12

Hammer Strength Row: 200 4x10

DB Alternate Curl: 35 2x12

EZ Bar Curl: 60 3x12
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Thursday 4/5: Legs

Squats:
-- 135x10, 225x10, 315x5, 385x5 (beltless)
-- 425 3x3 (belt)

Calf Press on Leg Press: 510 6x15

Glute Ham Raise: 4x6


Finally gave the GHD at the office gym a shot. I've never done these before and found them harder than I imagined. They will take some getting used to.
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Saturday 4/7: Bench and stuff

Band Pullaparts: 50
Pushups: 20
Band Pulldowns: 20

Bench Press: 135x10, 185x10, 235x5, 285 6x3 (final reps paused)

Close Grip Bench Press: 185 4x10

DB External Rotation: 15 2x15 (abducted)

DB Lateral Raise: 15 3x10 (paused, slow eccentric)


Haven't been working out at home much lately. It's nice to be here with my own stuff and my own music.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 4/9: Legs

Squats:
-- 135x10, 225x10, 315 3x10 (beltless)

Leg Press: 600 3x12

Calf Press on Leg Press: 600 4x15

Glute Ham Raise: 4x8


I've been having issues where my lower left back side goes in to spasm as I get deep into lower workouts. Then it speads down into the left hip. I'm going to make some appointments with the chiropractor.
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Sence1990 private msg quote post Address this user
Thanks for your tips very nice training schedule
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THE GODFATHER wannabemuscular private msg quote post Address this user
Thursday 4/12: Bench and stuff

Pushups: 25

Bench Press: (final reps paused up to 295)
-- 135x10, 185x10, 235x5, 265 3x5, 285x3, 295x2, 225x7

Close Grip Bench Press: 185 4x6

DB Front Raise: 20 3x12

DB Lateral Raise: 15 3x10 (paused, slow eccentric)


Not very fond of the bench at my office gym. It's the "gun rack" style (below) which my arm length doesn't really line up well with. My lockout has the bar falling back into the front of the top rack then I have to lower slightly to let it down in between. It makes me uncomfortable pushing heavier.
I'm used to just letting fall back, hit, and slide down a bit to the rack.



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Had a visit with the chiropractor today. Long overdue. My left hip has been bothering me on and off for months and lately it's been more constant. My hips are out of alignment with the right side being about an inch lower then the left. I'll be going for weekly visits for awhile and will probably lay off the hips in training for a couple weeks.
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