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12-12-2012, 05:01 PM #5311
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12-12-2012, 07:05 PM #5312
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Yeah, it's good to be back, man. I don't know if missing the Iron Brethren is more a commentary on the quality of the best guys that post here, or a damnation of the common associate or situational friend IRL. But some things should not be subject to over-analysis. Genuine friendship and camaraderie are rare, and therefore valued in any manifestation.
And, yes, those pics were selected with intention.
If anyone around here would understand that sentiment, it would be you, bro."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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12-12-2012, 07:07 PM #5313
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
* Page Bump * Re-entry: Day 5
RE-ENTRY: DAY 5
@#$%&* delts, 'bout time..!
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DELT/CALVES/BASTARDology
The usual suspects were on deck. OHPs, while not earth shattering, had snap to 'em at the top of the movement. Definitely something to build on. DB C&Ps and laterals w/BNPs were all good. Behind-the-back shrugs were a welcome addition after falling off of the face of the earth for a while. The cuff, shoulder labrum, and AC joint feel good - that may be the only aspect of my bod that benefited from the extra time off. I'll take it.
Calves are gonna' calve - no surprises here. Work, work, work.
Bastard work
seated machine flyes
IRL Stuff
- Big work projects are wrapping up; just need to check a few budgets, proof this and that, do some mild prep work for early next year stuff, and ride off into the sunset.
- Putting the last touches on my final exam while brining/braising pork chops now (will proctor the exam tomorrow) - and, hopefully, be able to take Friday off...
- Planning a few family outings for the weekend and slowly coming back to life.
Impressions:
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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12-13-2012, 06:08 AM #5314
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
MHL's Training Anniversary
MHL's Training
Anniversary!!!
This is a repost from the main O35 section, but I can't think of a better way to kick start the journal than acknowledging how this thing got rolling in the first place.
FWIW, I should've made this post in mid-November, but clearly I wasn't able to post much of anything around that time given my schedule. Anyway, it's hard to believe that I have 3 years of training under my belt now.
In many ways, sh!t gets real about now - age 45 is major physique milestone for me that's just around the corner. And I still have major iron athlete goals in my sights by age 50 (the ages are really arbitrary, but the targets work for me), so the task in front of me is immense. But I wouldn't have it any other way...
--------------------------------------
David (2nd_Chance) got me in the habit of acknowledging my "training anniversary" a few years ago. Both of us made our comebacks around the same time of year and and around the same age. So, it's been a great way to recognize how far we have come, and to stay focused on the goals that lie ahead.
I'm actually several weeks late with my post this year since I've been so damn busy at work - but that's really the point of this annual ritual. The last time I stopped training was because I got busy with life; that "I'm busy" bullsh!t resulted in 13 years away from the gym and about 40 lbs of unwanted lard.
So, late or not, I'm making the damn post: 1) as a celebration of kicking ass in the gym, and 2) a public declaration that the "fat boy" days are indeed over.
See you next year..."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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12-13-2012, 08:44 AM #5315
Congratulations on your training anniversary, MH.
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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12-13-2012, 10:40 AM #5316
3 years is nothing to scoff about. You've done well with your time. You've built something to be proud of.
Age is only an indicator of wisdom, not one of ability. You'll reach your goals in due time.
As for anniversaries, I guess I should mark late September down on my calendar. That'll be my third year married to the iron. I can only hope I'll have something impressive to show for it.My new log: http://tinyurl.com/AverageLog
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12-13-2012, 07:21 PM #5317
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12-13-2012, 08:49 PM #5318
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12-14-2012, 07:07 AM #5319
Awesome work MH, congrats on the anniversary, you are a true inspiration!!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
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Team Ogre!
Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
This is the man if you want a coach!!
bodyspace.bodybuilding.com/bigwade800/
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12-14-2012, 01:21 PM #5320
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Week 1: JFT Mode, Day 1
Hams and Back
Heart of darkness
Edging closer to baseline...
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- pull ups, 1 x 10
- dips, 1 x 10
- hyperextensions, 1 x 10
- knee extensions, 1 x 15
- lying leg curls, 1 x 10
HAMS
Sumo deads (from platform; belt; Vgrips on top sets)
135 x 5
225 x 5
315 x 5
365 x 4
405 x 3
415 x 2
My real work will be at the level of the straight 5x5. However, having been saddled with moderate weight for the past several weeks, I just wanted to test the waters in the low 400s and prepare the body for the general trend for heavier work.
Lying leg curls (stack weight)
140 x 15
140 x 13
140 x 10
Glute-ham machine (stack weight)
50 x 10
60 x 10
60 x 10
I had some residual low back pain before the workout even began - not game changing LBP, but enough to get my attention. Therefore, the 2x/wk squatting protocol is hold this week. I'd rather save my joints for the main squatting day rather than on middling low bar back squats after deads. They'll be back soon. Live to squat another day...
Bentover BB rows
135 x 10
225 x 10
275 x 6
285 x 5
Bentover DB laterals
75 x 10
85 x 8
100 x 6
Seated high cable row (using lat hand pulleys)
160 x 10
160 x 10
160 x 10
Seated reverse flyes
115 x 10
115 x 10
115 x 10
I'm flipping things around here a bit; putting the heavy rear delt work earlier in the scheme and putting them back in during the lat workout. They were often getting left behind on delt day.
The "Take that you lazy bastard!!!" High Frequency Sets
_____________________________________________
DB C&Ps
60 x 4
60 x 4
60 x 4
Seated machine flyes
130 x 10
145 x 10
145 x 10
_____________________________________________
I had today off, caught up on some sleep, and ended up working out during the retiree hour (read: a good thing; "...sup, Bill..."). I made some runs downtown and ate like a king for my post-workout meal. Then I turned on the radio...
This post, the pics, etc, were going to be very different until the full measure of today's headlines hit.
...sigh...
Impressions:
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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12-14-2012, 02:59 PM #5321
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12-14-2012, 04:29 PM #5322
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12-14-2012, 08:31 PM #5323
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Improvement is coming with each workout; I'm coming back to life!
Yeah, I think that the pain came positioning during sleep (probably while at my desk working on the project), so it should resolve quickly.
No tv for a few days and listen to pandora I dont want to hear anymore"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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12-16-2012, 09:58 AM #5324
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Week 1: JFT Mode, Day 2
Chest w/triceps + calves
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- pull ups, 1 x 10
- dips, 1 x 10
- hyperextensions, 1 x 10
- leg extensions, 1 x 15
- lying leg curls, 1 x 10
Low back is a little bit better, but still angry, so pressing power was absent. Adapt or die... Made some changes on the fly, and ended up with a half decent workout.
Despite the work around issue, I had a great time and really enjoy being back to regular training.
CHEST - shoulder rehab continues...
Flat BB bench press
bar x 10
--------- two doubled red bands, high tension
45 - 135 x 10
115 - 205 x 10
135 - 225 x 10
155 - 245 x 10
185 - 275 x 7
Hammer Strength incline chest press
--------- two doubled orange bands, high tension
1 plate + whatever x 10
1 plate + whatever x 10
1 plate + whatever x 10
Really great reps here; nice pump to show for it
Seated machine flyes - extemporaneous superset with the above exercise
130 x 10
145 x 10
145 x 8
2 sec hold w/each rep
The real Iron Chef!
TRICEPS
CGBPs
185 x 10
185 x 10
185 x 10
Machine dips
170 x 14
170 x 10 --- "railroad" style, no rest sets
--> 180 x 10
---> 190 x 7
These were not true "railroads" since the reps didn't go up, but increasing the load as I went on was still a nice challenge
Cable pressdowns
115 x 10
130 x 10
150 x 10
The "Take that you lazy bastard!!!" High Frequency Sets
Leaning laterals
40 x 10
40 x 10
40 x 10
Reverse curls
70 x 10
80 x 8
90 x 6
* supersetted with calf work
_________________________________________
CALVES
Standing heel raises
2 plates x 15
2 plates x 20
3 plates x 12
Seated heel raises
2 plates x 20
2 plates x 20
2 plates x 18
Impressions:
"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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12-16-2012, 01:01 PM #5325
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12-16-2012, 04:36 PM #5326
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
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12-17-2012, 07:24 AM #5327
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12-17-2012, 08:01 AM #5328
Great couple of sessions MH, hope the back issue heals quickly for you, throwing around some big weight!
[][][]ProMera Sports Rep[][][]
Buy any PromeraSports product automatically receive a 25% discount at checkout!!
Subscribe to Cret-Nation Community
http://forum.bodybuilding.com/showthread.php?t=159699471
Team Ogre!
Come in and check out my log!!
http://forum.bodybuilding.com/showthread.php?t=147818213&pagenumber=
This is the man if you want a coach!!
bodyspace.bodybuilding.com/bigwade800/
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12-17-2012, 09:07 AM #5329
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12-17-2012, 10:57 AM #5330
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12-17-2012, 11:05 AM #5331
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12-18-2012, 05:18 AM #5332
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Week 1: JFT Mode, Day 4
Quads, Biceps, and Forearms
Into the Deep
warm up:- standing DB presses, 1 x 15
- DB squats, 1 x 10
- DB RDLs, 1 x 10
- standing DB curls, 1 x 10
- pull ups, 1 x 10
- hyperextensions, 1 x 10
- knee extensions, 1 x 15
- lying leg curls, 1 x 10
Well, well, well... Look who's back. The low back came around just in time for the party. The squat rack calls...
QUADS
Front squats
bar x 10 wu
135 x 10
225 x 5
255 x 5
275 x 5
285 x 4
225 x 10
Feelin' solid as a rock.
Adapted leg presses (narrow stance; using hip sled machine; stack weight)
330 x 15
330 x 15
330 x 15
Leg extensions
140 x 15
140 x 13
140 x 12
BICEPS/FOREARMS
Oly bar curls
45 x 10 wu
85 x 8
100 x 6
105 x 6
115 x 5
DB Hammer curls
30 x 10
35 x 8
40 x 6
Machine Preacher curls
80 x 10
95 x 10
115 x 10
Standing reverse BB wrist curls
135 x 10
185 x 12
185 x 10
The "Take that you lazy bastard!!!" High Frequency Sets
_____________________________________________
DB front raises
30 x 10
35 x 8
40 x 6
_____________________________________________
Impressions:
Is This Real Life?:
Lordy, I had forgotten that hibachi cooking is a gift to bodybuilders worldwide.
Not a single calorie was counted on that day..."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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12-18-2012, 05:24 AM #5333
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Hey, thanks man. It could be a bit better, but no doubt - it's an upgrade from a few years ago.
The low back came around today - thanks.
Really? I appreciate that. BTW, no need to dread 40 if your aspiration is building muscle or losing fat. Now setting sprinting records and contact sports are a different deal altogether, but hey, you can't have everything...
Check the post today, bub (LOL)!
I see... We are brothers in iron in more ways than I realized. Feels good, indeed."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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12-18-2012, 05:55 AM #5334
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12-18-2012, 04:20 PM #5335
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12-18-2012, 04:24 PM #5336
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12-18-2012, 04:39 PM #5337
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12-18-2012, 07:04 PM #5338
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Great job today.
Nothing like some hibatchi. Looks great.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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12-19-2012, 03:24 AM #5339
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12-19-2012, 07:48 AM #5340
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26942
Thanks, man. I've been trying to ease the 5-rep work up each week until I'm back to pre-end-of-work-year-blues levels. I'm pretty close now...
As for that caloric fun-fest, super terrific happy hour....well done.
Thanks, Josh; I could easily repost that statement in your journal as well.
Yes; I will be back!
Thanks; I'm definitely finding my way in the dungeon again."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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