Hey...nothin wrong w/ using the smith machine....on ANY exercise! haha...
thanks for the compliment...I'm gonna be doing a lot of deadlifts in the near future so hopefully that will help me in the thickness dept.
speaking of avi's...wheres yours???
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Thread: Deltpecx's Journey
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02-03-2009, 03:51 PM #31
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02-03-2009, 04:00 PM #32
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02-04-2009, 06:07 PM #33
A Day Of Rest
Today is the first off day for me on the Lean Mass Plan.
I'm pleased with the results. My back has been sore since last night, that's the good sore. My chest is also sore. I have to admit that I am pleasantly surprised. I wasn't expecting this much soreness with so few sets...
I am sold on this plan!!!
THANKS DEREK!
This is also my first Non Workout Diet day.
I am consuming less food than the previous two days.
The food prep is starting to take hold and I'm finding its getting easier each day... on to LEGS tomorrow!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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02-04-2009, 11:04 PM #34
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02-05-2009, 05:06 PM #35
Legs
Quads / Hamsstrings / Calves
BB Squats
95x10
Well that was it for squats, wimpy, wimpy...LOL.
My knees just bothered me too much. These put to much stress on the top of my knees.
Curved Platform Squat Machine. (FreeMo?)(Plates per side)
2x10
3x10
4x7
4x7
I can keep the strain off my knees on this piece of equipment.
SLDL
135x10 (wu)
225x8
225x8
Didn't want to push these today.
Squat Leg Press
405x10
495x10
495x10
I paused at the bottom of each rep.
Lying Leg Curl
130x8
130x10
Leg Extension
100x10
140x10
140x10
Seated Leg Curl
195x10
240x6
I hadn't done these since my training partner got injured back in July. I was stronger than I thought.
Standing Calf Raise
495x10 (stack)
585x10
630x10
Seated Calf Raise
3px10
4px7
20 mins cardio Inclined Treadmill
My Thoughts
It looks as if I won't be doing BB Squats for awhile, my knees just can't take it. Next week I'll try squatting on the Smith Mach. to see if I can squat without the strain on my knees. If that doesn't work then I'll just use the Freemo (name?) Mach. and incorporate more leg presses.
I think in a few weeks I'll add some light BB Squats at the end of the session just to see if I can do them.
Overall my legs right now feel worked pretty well. Except for the squatting failure the WO was good. I'll up some of these numbers next week.
Overall a good workout.
Any input regarding the kness and squatting will be appreciated.She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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02-05-2009, 05:37 PM #36
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 14525
Nice leg workout!
As for the knees and squatting -- you need to warm your legs up some before hitting the squat rack. I have knee pain too (the right side) and I found that my right side isn't as flexible as the left -- so when I squat I feel pain there. If I warm up, then my flexibility improves and there is less pain.
Light leg extensions are a great warmup, as are gentle Yoga-type stretches~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
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02-05-2009, 05:54 PM #37
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02-05-2009, 06:06 PM #38
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 14525
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02-06-2009, 05:51 PM #39
Week 1 is History
Delts / Traps / Abs
Standing Military Press
65x10 wu
95x10 wu
115x8
115x7
BB Shrug
225x10 wu
315x8
425x8
425x8
465x6
The 425# felt easy do I decided to try 465# for fun. I held each rep for 1-2 secs at the top. I love working traps!
DB Lateral Raise
30x8
30x8
DB SHrugs
100x10
100x10
These were very light so I went for the squeeze at the top. I could have done more weight but I was LAZY. I didn't want to bend down and take the heavier DBs from the lower rack. Next week I'll be moving up the rack towards the 150#ers
Rear Cable Lateral
30x8
30x8
Prone DB Shrug
60x10
80x10
The 60s were light. I wasn't sure how to do these. I did them on an incline bench. I got a good squeeze in my traps from these.
Decline Crunch
BWx20 2 sets
Back Extensions
BWx15 2 sets
Leg Raise
10x10 2 sets
Twist
BWx20 2 sets
Cardio
Statonary Bike
20mins.
The first week is behind me. I think I have a good feel as to how much weight I'll be able to do for each exercise for the reps required and how much warming up I'll need. I'm looking forward to next week and 3 sets.
Overall this week I felt at times I wasn't working enough (2sets) but my body said otherwise it was sore from these workouts.
I'm getting a better feel for the 2500 cal. diet. I felt hungry only on the non workout day, less calories. I'm hoping that after a few weeks on this diet I'll see some fat loss as I continue on to becoming one lean old guy....LOL!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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02-06-2009, 06:08 PM #40
- Join Date: Dec 2006
- Location: Berkeley, California, United States
- Age: 33
- Posts: 5,631
- Rep Power: 3817
dude i'm so sorry i forgot to sub your journal so all these days have been going by without me posting!
first off, your bb shrug is nasty. WTF strong!
sorry to hear bout the knees. i look forward to your numbers over the next few weeks!http://www.3dmusclejourney.com
The greatest unhappiness lies in trading what you want most for what you want at the moment.
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02-06-2009, 07:03 PM #41
Thanks!
BB Shrugs are one of my stronget lifts. I've been working on them for awhile now. I was surprised that 465# wasn't that tough to do for 6 sets, so I decided to set a goal while I'm on this program. My goal is to shrug 495# for reps.
Next week I'll try 465# for 3 sets. If I get that then I'll do a heavier 'fun' set.She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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02-06-2009, 07:20 PM #42
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02-06-2009, 09:19 PM #43
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02-07-2009, 07:31 PM #44
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02-07-2009, 08:57 PM #45
Yeah I am surprised sometimes how strong my back lifts are.
When I first tried to do BB shrugs for 405# I could only get like 2 or 3 reps, with straps, before the bar would roll out of my hands. I just kept at it a few reps at a time. Some days my 'gription' is worhtless and the bar just rolls through my fingers...LOL
I'm using the same method for 465# a few reps at a time. Working my way to 5 plates, 495#.She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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02-07-2009, 09:01 PM #46
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02-08-2009, 06:33 AM #47
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02-08-2009, 07:00 AM #48
- Join Date: May 2007
- Location: Covington, Kentucky, United States
- Age: 62
- Posts: 14,007
- Rep Power: 14525
I agree that you have a very strong back, Bill Those shrugs are sick! Also, strong shoulders ... 30lb DBs for lat raises is sick, too
Have a nice day!~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
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02-08-2009, 09:31 PM #49
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02-09-2009, 07:15 AM #50
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02-09-2009, 09:48 AM #51
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02-09-2009, 09:49 AM #52
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02-09-2009, 04:04 PM #53
Week 2
Back and Chest
3 Sets
Bent Over BB Rows
95x10, 225x6 wu
245x7
245x7
245x7
255x6..for fun!
I took Bwelch's advise and dropped the number of reps for the 225# wu. It worked very well.
Bench Press (Smith)
95x10, 135x10 wu
225x7
225x7
225x6
Pull Ups (Neutral Grip)
BWx10
BWx8
BWx7
I suck at pull ups...LOL.
Incline BP (Smith)
95x6, 135x7 wu
185x8
185x7
185x7
Seated Cable Rows
210x8
210x8
210x8
Decline Flyes
50x10
55x10
55x9
Lat Pull Down (reverse)
160x10
170x10
170x7
Dips
BWx10 for 3 sets
Cardio
20 mins. Incline Treadmill
Thoughts
I took Saturday and Sunday as rest days so I was really pumped for todays WO. It worked well alternating between one group of back exercises and a group of chest exercises. The three sets were killer, great pump! This WO took an hour and 45 mins. a bit longer than I planned.
I decided that for each exercise the first set will be the weight I did the previous week. Then the following sets will be inceased. If I get 6-10 reps on those then I will start with that weight the following week. It seemd to work well today.
My goal for the BB Rows is to get 275# with good form for 8-10 reps. After my three sets of 245# on the BB Row I still had more in me so I went for 255#.....easy!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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02-09-2009, 04:17 PM #54
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02-09-2009, 04:23 PM #55
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02-09-2009, 04:32 PM #56
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02-09-2009, 04:41 PM #57
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02-09-2009, 04:44 PM #58
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02-09-2009, 04:47 PM #59
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02-09-2009, 04:49 PM #60
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