the mighty munchkin

[radar410]

I have a physically active job and have lifted for decades. I am recovering from having 3 carpel bones removed last May. I still have issues with wrist flexibilty. I have only begun using a barbell last month, but i did 135 X 5 bench press last week. I frequently use a suicide grip due to wrist.

I want to get back to a 185 bench in a few months. I want to build thighs, arms, and chest. Until my wrist is better, i am staying away from dead lifts, but do squats now and then.

I go to the Y. Until a month ago, i went for 20 minutes of cardio every morning with 30 minutes of workout following. I began having major problems with hypoglycemia and just started back a week ago. I am open to suggestions.

[radar410]

quantum leg press
135X20
150X20
165X20
180X20
195X20
210X20
225X20
240X12
255X12
270X6
new pr tonight

leg curl
20 reps
20 reps
20reps
20reps
20reps
54reps with spotter
after failure had help until complete failure

lat pulldown
40X20
50X20
60X20
60X44 with spotter
40 pounds for someone my height and build is good bit

[Hard Drive]

Nice workout dude.

Anything over 5 reps is killer, LOL.

Friggin awesome stuff going on there. Don't forget to post that cardio I had ya doing.

[radar410]

Bench Press
65x5
75x5
85x5
95x5
115x5
135x5
135x8(PR)

ZERuATf21Kw

Great pump in chest and triceps. Lost video of 135x8, LOL. Really excited about that PR. Want to get to the record I had at pre-surgery. Will work up to 20 reps at 135 to make sure I've got a solid base, if I get stalled for more than 3 weeks I'll figure something out.

Barbell Row
65x12 Overhand grip
65x12 Underhand grip

First time doing this. It's an awesome exercise that I'm definately gonna work in more on back days.

Muscle Hang Clean and Press
65x10
45x15
45x12
45x8

Problems with wrist. Great overall upper body exercise, only gonna use this at end of push workouts to limit weight for wrist.

Butterfly
50x12
40x12
30x50

Incline Machine Press
20x8
10x20
10x10

Burnt out by now, entirely

Dumbell Laterals(proper form as Kalt and DD preach)
5'sx30
3'sx20

INSANE PUMP BURN 3RD DEGREE BURN

Recumbent Bike
Interval training, starting at 1 and moving up a setting every 10 seconds to setting 10 for 10 seconds then working down again. Complete muscle and cardiovascular failure. 20 second sprint at setting 3 after I worked my way back down.

Great burn, knees didn't hurt, breathing like a rhino on viagra, I love this kind of high intensity training.

I got some compliments on how big I've been looking lately in the upper body, I'm noticing a difference from lifting a bit differently now, the addition of barbell bench has made BIG differences in my upper body mass AND power. Glad to be on top of things lately and getting over surgery.

:-)

[Hard Drive]

NOICE pushin dude, that's some awesome exercise selection you've got going there, can't wait to see what your next workout is like.

Have you figured out a program split yet? Like 3 workouts a week, back/biceps, chest/triceps, and legs/abs, or something like that? And what about the exercises you're thinking about doing each day? I could give some suggestions, as could other members on the forums for sure, just ask for it!

You really ought to put some thought into those things soon to maximize the time you spend in the gym.

[crackyflipside]

Excellent lifting!
Make sure your diet is also very sound (haven't seen anything posted about that).

Lifting + a good diet = formula for success :D

[radar410]

Chris, thanks for the response. My diet, due to dealing with hypoglycemia for decades is high protein (chicken, beef, turkey, ham), high carbs (rice, bagels, potatoes mashed, baked, etc., not fried) fresh nuts, fruits, or carrots at lunch and green and non-green veges at supper. It's gotten smaller over the years, i am 50, but increases with need. Sometimes, like last month, i didn't increase it enough and had major hypoglemic problems till i took 4 days off from work

[liftingbuddy1]

Hey, great workouts you got going on in here. Bench Press vid looks good too! Hope your wrists heal up fast. Keep up the hard work. :cool:

SUB'D.

Mike

[radar410]

barbell BP
95X12
115X10
135X4
135X5

great burn, but arthritus in elbow was bothering me at 135

Dumbell Hammer curl
30X6 per arm
35X6 per arm

felt good, bit weak. I need to work on these more.

Dumbbell Tripcep curl
30X0
25X0
20X6

Arthritus is such a bummer.

[Hard Drive]

35x6?

WOW, pretty impressive.

[radar410]

Got started again in June after breaking my foot. Today was a double pull and push day because it has been since Monday when I last worked out.

Bench Press
135x12
135x12
155x3
155x3
165x3
165x3

felt good, my wrist wouldn't have held up to 175, but I was even able to lock out on the 165.

Decline Press
95x12
95x12
115x8

Incline Press
95x8
95x8
115x6

Seated Military Press
45x10
45x10
65x6

Dead Lift
135x8
135x8
185x3
185x3
185x3

felt good, my wrist held up

barbell hammer curl
50x12
reverse barbell hammer curl
40x12
barbell hammer curl
60x2
50x12

tricep extension with hammer barbell (skull crusher)
50x12
50x12
50x10

flat bench dumbbell butterfly
20x12
20x10
20x6

dumb bell row
40x10 each arm
40x10
40x10

seated reverse butterfly machine
30x12 f(ocused on the little muscles at top of neck)
superset with butterfly
60x12
reverse (normal)
45x12
butterfly
75x12
reverse
45x12
butterfly
75x12

standing deltoid curl? both arms simultaneously
10x12
10x12
10x12

incline reverse butterfly
5x12
5x10
5x6

done. caught up with the missed workouts. Did nearly as good as the PR 225 squats on Monday