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Thread: Wasme...pushing beyond 45...
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11-09-2017, 12:51 PM #1321
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11-10-2017, 09:51 AM #1322
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11-10-2017, 11:38 AM #1323
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11-10-2017, 11:39 AM #1324
11/10/2017 Chest Accessory (Shoulders, Triceps, Chest)
QUick one this morning before work. Back feeling better by the day... shoulder is still so so, but not as concerned about that.
4km walk preworkout
Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
95x12
95x12
DB Lateral Raises
20x10
20x10
20x10
DB Shrugs
70x12
70x12
70x12
Swiss Bar Bench Press
145x12
145x12
145x12
145x12
Close Grip Bench
135x12
135x12
135x12
135x12
VBar Pushdowns
90x12
90x12
90x12
Bent Over Overhead rope extensions
100x10
100x10
100x10Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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11-13-2017, 04:29 PM #1325
11/11/2017 Back and Bicep Secondary
5km walk pre-workout
Straight Arm Pulldowns
90x12
90x12
90x12
Hammer Pull Up (Band assisted) - changed grip this week
10
10
10
Lat Pulldowns Wide Grip
120x12
120x12
120x12
Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12
Low Cable Row
120x12
120x12
120x12
Face Pulls
90x12
90x12
90x12
Preacher Curls
85x12
90x10
90x10
90x10
Hammer Curls (both arms same time)
35x12
35x12
35x12
Reverse Curls
70x10
70x10
70x10Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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11-13-2017, 04:32 PM #1326
11/13/2017 LEGS
5km fast paced walk prior to lift
Resetting legs, with a new bar. Using a safety squat bar, which I find gives me a slightly different stance, and I can say felt heavy, and crushed my legs - both good things..
Squats (Safety Squat Bar)
BWx10
BWx10
155x5
205x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
- obviously no shoulder impact here, which was nice. All reps were down atg... last set was tough.
Standing Calf Raises
185x20
185x20
185x20
185x20
185x20
Crunches
20
20
20
20
20Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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11-13-2017, 11:58 PM #1327
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11-14-2017, 08:23 AM #1328
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11-14-2017, 08:24 AM #1329
11/14/2017 Leg Assistance Day
4.5 km walk preworkout to try and loosen up the legs.
Walking up the stairs after this one, wasnt easy.
Rest periods were 1 minute between sets or supersets.
Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12
Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12
Lunges (DB in hands, weight is per db)
50x12
50x12
50x12
Stiff Legged Deads
140x12
140x12
140x12Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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11-15-2017, 05:30 PM #1330
11/15/2017 Chest
Thought my shoulder was ok, but just through feel I felt that 225 was all it had to offer. Increased the reps and got a decent session in. Bit of a let down though not going for 265 again.
4km walk preworkout
Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15
135x5
185x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
Standing Calf Raises (holding db in each hand / weight per side)
60x25
60x25
60x25
60x25
60x25
60x25
60x25
60x25Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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11-16-2017, 05:51 AM #1331
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6742
Ya, i have to agree there. Switching over the safety bar is certainly going to impact your weight choices for a little while. Much more like a front squat. Great work with 225. Awesome work, just a different movement.
Nice work around on the presses as well. Smart training."Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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11-17-2017, 07:50 AM #1332
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11-17-2017, 08:18 AM #1333
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
strong work Simon...I'm guessing you're feeling better!! SSB should be fun for a while
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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11-18-2017, 08:24 PM #1334
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11-18-2017, 08:45 PM #1335
Thanks Doc, learning that there is no point in furthering an injury just to try to break a PR... lots of time for that yet!
Yes it is tomorrow down here.. with all the rain good thing it wasnt today. Thanks man.
Back feels good, and shoulder slowly improving - thanks Ron.
Thanks, it was a steal at FitnessAvenue too.Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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11-18-2017, 08:46 PM #1336
11/16/2017 Chest Accessory (Shoulders, Triceps, Chest)
4km walk preworkout
Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
105x12
105x12
105x12
DB Lateral Raises
20x10
20x10
20x10
DB Shrugs
70x12
70x12
70x12
Swiss Bar Bench Press
145x12
165x12
165x12
165x12
Close Grip Bench
135x12
135x12
135x12
135x12
VBar Pushdowns
90x12
90x12
90x12
Bent Over Overhead rope extensions
100x10
100x10
100x10Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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11-18-2017, 08:49 PM #1337
11/17/2017 Deads with Hex/Trap Bar
4km walk preworkout
Been a couple of weeks since I got through 395, then had a couple of weeks of not being able to dealift. But went for 405 this week. Pulled it once for 3 and then struggled with each pull. But still a PR as i have never pulled close to 400, let alone over it for a rep. So was happy, and gives me something to work on moving forward.
Deadlifts
155x5
245x5
315x3
385x3
405x3
405x2
405x1
405x2
405x1
405x1
405x2
405x1
405x1
405x1
- had to bail on alot of 2nd attempts..
Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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11-18-2017, 08:50 PM #1338
11/18/2017 Back and Bicep Secondary
5km walk pre-workout
Straight Arm Pulldowns
90x12
90x12
90x12
Hammer Pull Up (Band assisted) - changed grip this week
10
10
10
Lat Pulldowns Wide Grip
120x12
120x12
120x12
Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12
Low Cable Row
120x12
120x12
120x12
Face Pulls
90x12
90x12
90x12
Preacher Curls
85x12
90x10
90x10
90x10
Hammer Curls (both arms same time)
35x12
35x12
35x12
Reverse Curls
70x10
70x10
70x10Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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11-19-2017, 08:23 AM #1339
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11-19-2017, 08:46 AM #1340
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
Nice pulling the 405 still for a lot of reps for never doing 405 before...lots of volume on those accessory days!!
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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11-21-2017, 05:00 AM #1341
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11-21-2017, 05:00 AM #1342
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11-21-2017, 05:02 AM #1343
11/20/2017 LEGS (yesterday)
This one felt great again. Legs are feeling it this morning, accessory day later..
Squats (Safety Squat Bar)
BWx10
BWx10
155x5
205x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5
- I am liking the extra 2 reps each set.
Standing Calf Raises
185x20
185x20
185x20
185x20
185x20
Crunches
20
20
20
20
20Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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11-21-2017, 07:43 AM #1344
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11-21-2017, 06:00 PM #1345
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11-21-2017, 07:45 PM #1346
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11-21-2017, 07:46 PM #1347
11/21/2017 Leg Assistance Day
Rest periods were 1 minute between sets or supersets.
Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12
Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12
Lunges (DB in hands, weight is per db)
50x12
50x12
50x12
Stiff Legged Deads
140x12
140x12
140x12Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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11-22-2017, 06:15 AM #1348
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6742
Nice pulls Simon. Must be feeling good to grab 405 man. You'll be adding reps to it for sure. That said, I have to figure that volume of this magnitude for dl's, at that weight, may take some persistence and fortitude. Serious work there.
SBS volume was outrageous. How did your quads feel a day or 2 after that one?"Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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11-22-2017, 06:40 AM #1349
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11-22-2017, 08:09 AM #1350
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
Wow...going to 10X5 on squats....that's a lot of extra reps!!! strong work Simon
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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