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Another LOG for the Old Man18695

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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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 2/10: Chest, Shoulders, Triceps

DB Bench Press: 50x15, 75 4x15, 75x14

DB Incline Bench Press: 60 3x12

DB External Rotation: 15 2x15 (abducted)

Hammer Strength Chest Press: 140 2x15

Hammer Strength Shoulder Press: 160 4x10

DB Lateral Raise: 20 2x15

Cable Internal Rotation: 15 2x15 (adducted)

Triceps Dip Machine: 190x15, 210 3x12

Triceps Cable Pushdown: 70 3x12


Pissed I fell a rep short on the last set of DB Presses. Barely got the 14th, so that was it. I think my time with DB Presses is over at Planet Fitness. They only go up to 75s and I think sets of 15 is not optimal. I'll stick with DB Presses at the office gym where we have up to 100s.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 2/12: Legs

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

SLDL: 315 3x5

Leg Press: 700 4x10

Calf Press on Leg Press: 560 5x15


Had no energy tonight. Was going to go for 15+ on the 315 set of squats, but ran out of steam.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Tuesday 2/13: Back and Biceps

DB Reverse Fly: 15x30

Pullups: 3x5 (rock climber grip)

DB Alternating One Arm Row w/Isometric hold: 40s 3x10 (chest supported on incline bench)

DB External Rotation: 15 2x15 (abducted)

DB One Arm Row: 100 3x10

EZ Bar Curl:
-- 90 2x12
-- Dropset: 100x8, 70x8, 50x10

DB Farmers Walk: 100s 2x ~84 feet?

DB Reverse Fly: 15x30
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THE GODFATHER wannabemuscular private msg quote post Address this user
Thursday 2/15: Chest, Shoulders, Triceps

DB Bench Press: 60x12, 80x12, 100 2x10, 100x9, 100x8, 100x7

DB Incline Bench Press: 70 3x10

DB Shoulder Press: 55x8, 55 2x10

DB External Rotation: 15 2x12 (adducted)

Barbell Lying Triceps Extension: 90 4x10

DB Lateral Raise: 20 3x15


Seeing nice improvement on the DB Bench Presses. Overall reps are increasing each session at my office gym. Had 36 total reps with the 100s last session and 33 before that. Tonight I got 44. Goal is 5 clean sets of 10 with the 100s. Then I'll go back to Barbell Bench as the primary move.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 2/17: Back and biceps

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

V-Grip Pulldown: 200 3x8

Cable Straight Arm Pushdown: 70 3x12

Superset:
-- Cable Internal Rotation: 15 2x15
-- Cable External Rotation: 10 2x20

Hammer Strength Alternating One Arm Pulldown w/Isometric hold: 75/75 2x10

Hammer Strength Alternating One Arm Row w/Isometric hold: 70/70 2x10

Hammer Strength Row: 220 3x8

DB Reverse Fly: 25 3x10

DB Alternate Curl: 50 2x8

EZ Bar Curl: 60 3x12
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 2/19: Squats

Band Pullaparts: 50
Band Dislocations

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

Lying Leg Curls: 125 4x10

Leg Raises: 2x20


I did a set of 315x10 at the office gym last week and it was death. It was a very long time before that that I had done a set of 10 with anything more than 225. I need to build my volume capacity back up if I expect to get back up to and over 500. Tonight's sets were very taxing on my respiratory system, but my body felt good.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 2/24: Chest, Shoulders, Triceps

DB Incline Bench Press: 50x15, 75 6x10

Hammer Strength Shoulder Press: 160 5x10

Triceps Dip Machine: 210 5x12

Superset:
-- Cable Internal Rotation: 15 2x15 (adducted)
-- Cable External Rotation: 10 2x15 (adducted)


Had to strip a few moves out and keep it short and sweet today. Feeling weak as shit, tired, and overall not good. Hope it passes and doesn't turn into anything more.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Well, ended up being sick for a few days. Some kind of virus or something. Body ache, chills, sweats, headache, blah blah blah . . .. It was strange, though, that the symptoms only hit me in the evening and through the night into the morning. About an hour after getting up in the morning I felt 90% fine and was able to carry on with work and stuff. I hope to hit the gym tomorrow or Saturday.
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Thedude1967 private msg quote post Address this user
@wannabemuscular the dedication bro! Sounds like you’ve been work’n and log’n ever Since I stopped troll’n, lol...let’s resurrect this forum, are the usual guys still around?
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NorIda private msg quote post Address this user
@Thedude1967 there's a few "usuals". Wannabe is one of the more active members. Ek is still out and about. I lurk behind the shadows. There are a few others without hijacking wannabes thread.

@wannabemuscular shitty you got sick. Hope you actually got over it and it didn't come back!
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 3/10: Legs

Leg Press: 400x12, 500x12, 600 5x12

Standing Calf Raise: 200 4x15

Smith Machine SLDL: 200 4x10

Seated Leg Curl: 110 3x12

Leg Extension: 110 2x12


Wow it felt good to get some work in. I've been off for two entire weeks and only had two sessions in the week prior to that. Between work, then being sick with some kind of week long virus, then more work and family life, it just wasn't happening. Anyway, things are settling down now so I should be able to start getting consistent work in again.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Sunday 3/11: Back and biceps

V-Grip Pulldown:
-- 120x12, 140x12, 160x12, 200 2x8
-- Dropset: 200x8, 160x6, 120x8

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

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

DB Reverse Fly: 25 2x10

DB Alternate Curl: 40 2x10

EZ Bar Curl: 60 2x12
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 3/12: Chest, Shoulders, Triceps

Pushups: 25

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

Dips: 2x10

DB External Rotation: 15 2x15

Barbell Lying Triceps Extension: 80 4x12

DB Front Raise: 20 2x12

DB Lateral Raise: 20 2x12


First time doing Barbell Bench Press since November! Was going to do DB presses, but all the benches were in use and I didn't feel like waiting. Bench felt great. I think I'll just add wait slow and steady until I'm back where I used to be.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Thursday 3/15: Lower

Leg Press: 420x12, 510x12, 600x12, 650x12, 700 3x12

Calf Press on Leg Press: 460 3x20

Deadlifts: 135x10, 225x10, 315x5, 385 2x5


I've never done Deadlifts at the office gym and wasn't planning today. Between not having chalk, and the knurls on the bar not being the greatest, my hands were slipping at 385. Had to leave it at that. It felt good to get some in nonetheless. Next time I'll be prepared.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 3/17: Chest, Shoulders, Triceps

DB Incline Bench Press: 50x15, 75 5x10

Hammer Strength Incline Chest Press: 120 3x12

DB Front Raise: 25 2x12

DB Lateral Raise: 20 2x12

Triceps Dip Machine: 210 3x12

Superset:
-- Cable Internal Rotation: 15 2x15 (adducted)
-- Cable External Rotation: 10 2x12 (adducted)

Cable Triceps Pushdown:
-- 70 2x12
-- Dropset: 80x8, 60x8, 50x8
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THE GODFATHER wannabemuscular private msg quote post Address this user
Sunday 3/18: Back and biceps

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

V-Grip Pulldown:
-- 180 2x10
-- Dropset: 200x8, 160x6, 120x10

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

Hammer Strength Alternating One Arm Row w/Isometric hold: 70/70 2x10

Hammer Strength Row: 220 3x8

DB Reverse Fly: 15x25

DB Alternate Curl: 40 2x10

EZ Bar Curl: 60 2x15
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 3/19: Legs

Squats: (beltless)
-- 135x10, 225x10, 315x5, 375 3x5

SLDL: 225 2x12

Leg Press: 510 4x12

Calf Press on Leg Press: 510 3x20


First squat session in a month! Holy crap I tired out fast. Really wasn't into it mentally.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Sunday 3/25: Legs

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

Standing Smith Calf Raise: 200 5x15

Leg Press: 600 5x12

Seated Leg Curl: 130 5x12


One day I'll workout consistently again. Just getting it in when I can lately.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Monday 3/26: Chest, Shoulders, Triceps

Pushups: 30

Bench Press: 135x10, 185x10, 235x5, 275 6x3 (final reps paused)

DB External Rotation: 15 2x15

Barbell Lying Triceps Extension: 100 4x10

DB Front Raise: 20 3x12

DB Lateral Raise: 15 2x12 (paused)


Bench felt great!
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THE GODFATHER wannabemuscular private msg quote post Address this user
Tuesday 3/27: Deads and stuff

Deadlifts: (conventional, beltless)
-- 135x10, 225x10, 315x5, 375x5, 405x5, 425 3x5

DB Alternating One Arm Row w/Isometric hold: 40s 3x10 (chest supported on incline bench)

DB External Rotation: 15x15

Barbell Curl: 110 2x10, 70 2x12

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