LIFTW8's Mid-Life Crisis Journal!

[jdmalm123]

Scap push ups
1 set

Shoulder Rotations w/stick
1 set

Band Reverse Fly
2 sets x reps

Dip Shrug
2 sets x reps

Reverse grip EZ Bar Curls
35# x 30 x 2 sets

Reverse grip EZ Bar Skulls
35# x 40 x 2 sets

Saxon Side Bends
8# DBs x 2 sets

Seated Russian Twist
6# MB x reps x 2 sets

Lighter than the other two workouts this week, but good enough!

[jdmalm123]

First circuit:

I Raises
8# x 40 x 1 set (my shoulder feels good)
ABD Int Rotation
#2 band x 30 1 set
DB side bend
45 x 20 per side x 1 set

Y Raises
8# x 40 x 1 set
ADD Int Rotation
#3 band x 30 1 set
DB side bend
45 x 20 per side x 1 set

T Raises
8# x 40 x 1 set (my shoulder feels good)
ADD Ext Rotation
#3 band x 30 1 set
DB side bend
45 x 20 per side x 1 set

Second circuit:

Curl Grip DL
135 x 12 x 1 set
Pullups
BW x 10 x 1 set
BTN Pulldowns
90 x 20 x 1 set

Curl Grip DL
135 x 12 x 1 set
Pullups
BW x 8 x 1 set
BTN Pulldowns
90 x 20 x 1 set

Curl Grip DL
135 x 12 x 1 set
Pullups
BW x 9 x 1 set
BTN Pulldowns
90 x 20 x 1 set

Third circuit x 3:

Front Squat
95 x 10 x 1 set (felt clean, deep, powerful)
Straight-leg Bridging (feet on Bench)
10-count reps or 10 count holds

Went hiking yesterday for 1.5 hours. My buddy, the distance runner, hasn't been training so we had to shortcut on the way back.
Spontaneously ran 2 mile last night and go a foot blister, which I enjoyed all day today.
This workout was 33% or more work than last Monday and felt strenuous but good. My food has been consistent and sleep has been good as well.

[jdmalm123]

Instead of the regular Wed WO, I went with two friends to try Krav Maga at www.kmli.com.

Warm up
Squat to knee strike while waiting in line
Walking lunge to heavy bag and then knee strike bag 3x
Jog in place
Sprint to bag then back peddle (did a couple variations of this)

At this point I was sucking wind and wondering what my vomit would look like...

Fortunately, we did some basic stretching and I was able to cool down

Workout
Practice going from standing to fighting stance
Practice throwing side elbow strike
Practice front kick
Practice defense against choke hold from rear

push ups
crunches

Really enjoyed it. It's a fast, compact & damaging and fighting style.
Will consider working it into the rotation later in the year.

[jdmalm123]

Since we did Krav Maga on Wed, I combined portions of the Wed/Fri WOs.

Upper Body step ups
2 sets to near failure
Shoulder Rotations w/stick
2 sets

Face Pulls
30 x reps x 2 sets (easy)
Dip Shrug
2 sets x 30-36 reps

T-Bar Row
60 x 40 reps x 2 sets
Reverse grip EZ Bar Skulls + Rev Grip CG Presses
45# x 20+20 x 2 sets

Saxon Side Bends
8# DBs x 20 reps x 2 sets
Reverse grip EZ Bar Curls
45# x 20 x 2 sets

Superman
2 sets
Seated Russian Twist
6# MB x 40-50 x 2 sets

Did everything in alternating pairs. Worked well. Three guys, two working one resting.

[jdmalm123]

Unplanned WO. Just trying some things out.

BB OH Press
45 x8 x10 sets

Rope Pushdown
30 x8 x10 sets

DB Side Raise
10 x8 x10 sets

DB Curl then Shrug
15 x8 x10 sets

Cable Crunches
30 x80

Side Bends
BW x80

What's the point? Haven't done high volume in so long, I thought this might get me. It was fine, but a 50-100% heavier would probably have hurt. Quite the opposite, pumping all that blood in really relaxed my traps and shoulders. I may have to do this nightly!

[jdmalm123]

Just finished hiking. 2 hours and about 5 miles. Lots of hills.

Wasn't hard because my buddy was still not up to it and he kept taking breaks, which were more than I needed.








GO JETS!

[jdmalm123]

Did some more pairs with a 3 man rotation. This time, we worked for one minute and rested for 30 seconds or less between transitions. Did all moves 2x.

DB Swings
15# x 1 minute
Band Rotational Uppercut
Yellow x 1 minute

Curl Grip DL
135 x 1 minute (14 & 14 reps)
Pullups
BW x 1 minute (13 & 14 reps)

DB Side Bend
45 x 30 seconds/side (20 reps/side each time)
BTN Pulldown
90 x 1 minute (25 then 40 reps!)

Front Squat
95 x 1 minute (13 & 12 reps)
Jump Rope
1 minute (fairly consistent each time-few misses)

Good WO. Tiring. Thinking of making the next 2 wed WOs light/recovery. Everything else is good but my right AC joint is not quite right.

[jdmalm123]

Well, I like the Sat WO so I did it again with some friends and a bit more weight...

BB OH Press
55 x8 x10 sets

Rope Pushdown
35 x8 x10 sets

DB Side Raise
12 x10 x10 sets

DB Curl then Shrug
20 x8 x10 sets

DB Bi-Row
30 x20 x5 sets

Seated Russian Twist
6#MB x20 x5 sets

Superset the Row with the Twist. Such a tiny bumps overall, it didn't feel heavier at all. It was still easy but these WO are intended to be preparatory for Feb and beyond while also aiding my last bit of recovery.

[jdmalm123]

for Dave...Mon, 1/25

Bulldozer-Legs

Warm up:
BW Lunges x 20, Jumping Jacks x 20, BW Pull ups x 8, BW Chin ups x 5

Front Squat: 65x20
Back Squat: 135x20
Front Squat: 65x20

Single Leg RDL: BWx10 each leg
RDL: 135 x 12,10
Single Leg RDL: BWx10 each leg

DB Saxon Side Bend: 8 x 20

Comments:
-Due to everyone's schedule, we moved legs to Monday and Arms to Tuesday. This may be an issue when the Friday DLs get serious.

-We obviously started light, but no one in my group (3 guys total) has squatted in a while. However, the back squat felt awesome to me.

-I'm just going to add 10 lbs per week to the squat and 5 lbs per week to the RDL and see where we hit the target of 5 mini-sets. Adding 10lbs per week on the squat for 12 weeks would mean 255 x 20. That would be sweet!

-This took an hour including the warm up, but I had to explain everything this time.

-Even though it was too light, I really like the WO structure and can see the potential. This won't be easy for long but it should be enjoyable and productive.

[jdmalm123]

I guess it's easy enough to post in 2 journals...

Bulldozer-Arms

Warm up:
BW Lunges x 20, Jumping Jacks x 20, BW Chin us x 8, BW Chin ups x 5

CGPU: 20
CGBP: 115x15,5
CGPU: 20

DB Alt Curl: 20x20 each arm (regular for 10 then hammer for 10)
BB Curl: 65 x 10,6,6
DB Alt Curl: 20x20 each arm (regular for 10 then hammer for 10)

Weighted Superman: 20

Comments:
-Arm WO was fast and balanced.

-Good pump on biceps and triceps felt worked.

-You will see ridiculous curl weights soon., I am a bicep monster.

[5Six]

Holy hell, that is a lot of volume in the previous sessions

How've you been as lately, dude.

And I can't neg you for the curls, even though I'm sorta tempted.

[demike]

Curls for the girls mang!

I am in for the workouts.

[jdmalm123]

Holy hell, that is a lot of volume in the previous sessions

How've you been as lately, dude.

And I can't neg you for the curls, even though I'm sorta tempted.

Ha ha, it's only 60 reps per body part! Wait until it gets heavy! Yes, it's a strength program, not a volume program per se...

Hey, my arms are down to 15.25 inches...i need some direct arm work once every 5 or so years!

Curls for the girls mang!

I am in for the workouts.

There you go! Demike gets it!

[darinaldi]

And I can't neg you for the curls, even though I'm sorta tempted.

Negged for thinking about negging for the curls.




Looks good so far, Jon. I'm curious to see how this works out for you.

[jdmalm123]

Looks good so far, Jon. I'm curious to see how this works out for you.

Thanks! I think it's exactly right for me at this time.

[jdmalm123]

Bulldozer-Shoulders

Warm up:
Skipped for time

Arnold Press: 15x20
Standing BTN Press: 65x13,8
Arnold Press: 15x20

DB Side Raises: 10x20
DB Rear Raises: 10x20
DB Side Raises: 10x20

Band Reverse Woodchopper: Redx20/side
Band Woodchopper: Orangex20/side

Comments:
-Shoulder WO was fast and balanced. Will add warm up next time.

-Felt good despite shoulder issues.

[5Six]

Simple and effective. Good job man

[jdmalm123]

Simple and effective. Good job man

Thanks, Bubba!
This is week 1 of probably 3 weeks run-up.
After that, it should be wicked!

[jdmalm123]

Bulldozer-Back

Warm up:
BW Lunges x 20

Trap Bar Dead Lift: 125x20
Rack Pull: 315x3, 275x7,5,5
Conventional Dead Lift (3/4" Deficit): 225x5

Yates Row: 95x20
BB Row: 135x20
Yates Row: 95x20

Reverse Crunch: 20

Comments:
-Looks like I have to earn back my prior levels of pulling! :trytofly:
-Was going to warm up with 165x20 on the trap bar, but...no.
-315 was ok on the rack pull, but for 20 reps...no.
-Dead lifts are my main concern and they were smooth and easy.
-Rowing was very easy.
-The reverse crunches were the hardest part! LOL

[jdmalm123]

HIKING

~8 miles, 2.5 hours.

It was 16 degrees and I was sweating. Buddy is sick, went solo.

Food today since waking up at 7am: none (cup of coffee only).
Plan to have a swordfish steak w/spicy mayo for lunch in 30 minutes.
Will probably have some ribs w/fries for dinner.

Current weight: 176 lbs.

[demike]

That is some decent hiking there, 8 miles. It was around 16-18 degrees here yesterday, pretty chilly.

What is your goal for your bodyweight? Trying to maintain, bulk, etc? Sorry if it has already been posted.

[wynner64]

Sup brah? Figured I get in on this one Best of luck with your weight lifting endeavors as well as opening up your gym! Sub'd!

[jdmalm123]

That is some decent hiking there, 8 miles. It was around 16-18 degrees here yesterday, pretty chilly.

What is your goal for your bodyweight? Trying to maintain, bulk, etc? Sorry if it has already been posted.

Thanks!

I'm 176 @ ~10% BF, LBM = 158 lbs

Goal for this year is: 180 @ 8% BF, LBM = 165 lbs

That would be a gain of 7 lbs of muscle.

I could do better, but I will need to give my program a month or two to make a more accurate prediction.

Sup brah? Figured I get in on this one Best of luck with your weight lifting endeavors as well as opening up your gym! Sub'd!

Hey, thanks, man!

All my dreams are BIG!

[demike]

Thanks!

I'm 176 @ ~10% BF, LBM = 158 lbs

Goal for this year is: 180 @ 8% BF, LBM = 165 lbs

That would be a gain of 7 lbs of muscle.

I could do better, but I will need to give my program a month or two to make a more accurate prediction.

That is a great goal, get to it man!

So at 10%, do you have visible abs without flexing?

Also, how do you like the trap bar deadlifts? How do they feel different than regular deadlifts? Easier/harder/just different? Do they work some different areas?

The reason I ask is I saw one for sale for 125 bucks recently and wondered about it.

[jdmalm123]

That is a great goal, get to it man!

So at 10%, do you have visible abs without flexing?

Also, how do you like the trap bar deadlifts? How do they feel different than regular deadlifts? Easier/harder/just different? Do they work some different areas?

The reason I ask is I saw one for sale for 125 bucks recently and wondered about it.

Thanks.

Abs are barely visible at 10% (more so post WO - after sweating out a bit).

Trap bar DLs are good. I use them here as a warmup. They are in between a squat and a DL. The different grip position makes it easier on your low back since you the weight hangs at your CoG. I'm trying to save myself for the rack pulls and conventional DLs. Obviously, the TB is better for shrugs, at least IMO. It also works well for really heavy farmer's walks or suitcase carry.

FYI, I got mine for $125 (incl shipping) but it's a 75# bar, not a 45# one.

[jdmalm123]

Bulldozer-Legs

Warm up:
BW Lunges x 20, Jumping Jacks x 20

Front Squat: 75x20 (+10# from last week)
Back Squat: 145x20 (+10# from last week)
Front Squat: 75x20 (+10# from last week)

Single Leg RDL: BWx10 each leg
RDL: 140 x 20 (+5# from last week)
Single Leg RDL: BWx10 each leg

DB Saxon Side Bend: 8 x 20

Comments:
-Feeling my calves from yesterday's hiking, but no impact on the workout.

-Some knee soreness showing from the hiking on back squats.

-Funny how 10 lbs on the squats was noticeable, even at this stage.

-Did the RDLs in one set of 20 after needing two sets last week! LOL

-Great overall. Quad pump. Hamstring stretch. Good times.

[5Six]

Thanks, Bubba!
This is week 1 of probably 3 weeks run-up.
After that, it should be wicked!

Bubba? What the hell?!

How do you do those single leg RDL? Get a vid of those!

[jdmalm123]

Bubba? What the hell?!

How do you do those single leg RDL? Get a vid of those!

Bubba is a term of endearment in the South...Dixieland, that is!

I do these alternating sides...

[5Six]

Bubba is a term of endearment in the South...Dixieland, that is!

I do these alternating sides...

That's what I thought. I tried them in the past, and they really didn't agree well with my back

[jdmalm123]

That's what I thought. I tried them in the past, and they really didn't agree well with my back

Yeah, without good hip mobility & stability, your back will over work to get you into position...

You could try these below as an alternative coupled with some foam roller hip work...

You could also do bird dogs, single leg bridges or just do the RDLs supported...