Shoulders/Arms Hypertrophy 1/18
DB Shoulder Presses
25x8
25x8
25x8
DB Side Lateral Raises one arm at a time
20x10
20x10
20x10
Face Pulls
100x10
100x10
100x10
Upright Rows (EZ)
40x10
40x10
EZ Preacher Curls
40x10
40x10
40x10
Hammer Curls
20x15
25x12
25x13
DB OH Ext standing
35x10
40x10
45x10
Pressdowns
100x13
100x17
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Thread: Tifflex's journal
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01-21-2013, 09:05 AM #391
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01-21-2013, 09:42 AM #392
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 41406
Rest Day
Deadlifts
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
Squats
135x5
135x5
135x5
135x5
135x5
Cardio
20 min LISS
.
.
.
Training took 58 minutes to cmplete. I was supposed to rest, but I felt lazy not doing anything. I was inspired by a member who did 100 reps @ BW+10#, 50 reps @ BW, 16 reps BW-10#.
Hmmm; it's going to hurt.Genshai
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01-21-2013, 10:06 AM #393
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 41406
Upper Body Power
Back skipped
Flat BB Press ME
45x12
75x5
95x5
135x5
155x3
175x3
185x2
Inc DB Flies
30x10
30x10
Standing OH Presses
65x6
85x5
85x5
45x8
DB Side Lateral Raises
25x8
20x10
Alt Db Curls
30x8
35x8
40x6
35x8
CGBP
135x6
135x6
135x6
Cardio
5 min warm up
9 min HIIT
21 min LISS
.
.
.
Training took a little over an hour to complete. I skipped back exercises and I was pretty sore from deadlifts. I am pleased that my shoulder did not hold me back today. Each workout, I spend a few minutes warming up delts with a a few light exercises and stretching. I am also careful with form.
I forgot to add that I dropped another 1.2lbs. I'll wait another week to make changes as I prefer to lose 1.4-1.8 per week. If I make a change it will be very small (i.e. drop 5-10g of carbs).
Happy Monday!Genshai
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01-22-2013, 09:25 AM #394
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02-23-2013, 07:24 PM #395
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 41406
Another epic bump...
It's been over a month since my last update. Training has been going well; I just haven't made time to update the journal. I will update with the last two weeks of training. I'll visit other journals over the weekend.
I am still running PHAT as my body responds well to it. I sub the power exercises every 2-3 weeks as it's difficult to max out each week using the same exercises.
Training updates coming up...Genshai
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02-23-2013, 07:46 PM #396
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02-23-2013, 07:58 PM #397
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 41406
Upper Body Power
BB Bentover Rows
45x8
95x5
135x5
185x2
185x2
Chins
1,1,1
Lat Pulldowns
140x8
140x8
Flat BB Presses
135x4
155x3
155x5
Cable Cross overs
20x10
25x10
DB Shoulder Presses shoulder is almost 100%
25x8
30x8
Face Pulls
100x12
100x12
EZ Bar Curls
40x10
50x10
60x8
60x8
60x8
DB OH Ext
55x7
55x7
DB Side Lateral Raises run the rack
20x10, 15x10, 10x10, 5x10, 2.5x10
25x8, 20x8, 15x8, 10x8, 5x8, 2.5x8
.
.
.
Training took a little over an hour to complete. I need back off the weight on BB Rows as I was a bit aggressive.Genshai
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02-23-2013, 08:14 PM #398
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 41406
Lower Body Power
Deadlifts
135x5
185x5
235x3
255x0
255x0
Hack Squats PWO
1 pps x10
2 pps x10
3 pps x7
Leg Presses PWO
6 pps x10
6 pps x10
SLDL
185x10
185x10
185x10
Lying Leg Curls
100x8
100x8
LP Calves PWO
5 pps x8
5 pps x8
5 pps x10
Seated Calves
130x10
130x10
.
.
.
Completed training in about 50 minutes. I had increases on quad exercises and SLDLs; deadlifts continue to be challenging as I failed at a weight I'd gotten before.Genshai
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02-23-2013, 08:33 PM #399
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 41406
Back/Shoulders Hypertrophy
Pendlay Rows Dynamic Effort
95x8
115x8
135x3
135x3
135x3
135x3
135x3
135x3
Seated Rows
100x10
100x10
100x10
DB Rows
65x12
65x12
CG Pulldowns
85x20
85x15
OH Presses
45x12
65x8
85x6
75x7
75x6
Upright Rows
40x12
40x12
DB Side Lateral Raises
15x8
15x20
15x20
.
.
.
Lower Body Hypertrophy
Squats DE
95x3
115x3
135x3
165x3
165x3
165x3
165x3
165x3
165x3
Leg Presses PWO
6 pps x10
7 pps x7
7 pps x8
Romanian Deadlifts
45x12
145x10
145x8
145x8
LP Calves PWO
4 pps x12
4 pps x10
4 pps x12
4 pps x12
Seated Calves
105x14
105x12
105x16
.
.
.
Chest/Arms Hypertrophy
Flat DB Presses DE
30x10
40x8
45x3
45x3
45x3
45x3
45x3
45x3
Inc BB Presses
105x8
105x10
105x8
Cable Flyes
15x20
20x20
DB Conc Curls
15x20
15x20
Spider Curls
30x15
30x15
DB OH Ext
40x12
50x8
Rope Pressdowns
70x12
70x10
Kickbacks
15x15
15x15
This week's training will be posted tomorrow.Genshai
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02-24-2013, 06:13 AM #400
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 41406
Upper Body Power
BB Rows
45x8
9x5
135x5
155x3
155x3
155x3
Lat Pulls
140x7
140x8
140x4
Flat DB Presses
60x5
70x5
80x5
85x4
OH Presses
65x10
85x6
105x3
95x5
DB Lateral Raises
20x12
30x10 1 arm at a time
35x7 1 arm at a time
Face Pulls
100x12
100x12
DB OH Ext
40x10
50x8
55x7
EZ Bar Curls
40x8
50x8
60x6
60x6
.
.
.
Training took exactly an hour to complete. I lowered the weight on barbell rows, compared to last time, in order to perfect form and feel the muscles working. I had a nice lat pump going on after the warm up sets.Genshai
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02-24-2013, 06:23 AM #401
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 41406
Lower Body Power
Deadlifts
135x5
155x3
185x3
235x1
235x0
185x6
Leg Presses PWO
3 pps x10
4 pps x10
5 pps x10
7 pps x10
8 pps x6
Good Mornings
45x5
65x5
95x5
115x5
Seated Calves
140x10
140x9
I had an early day at work, so training included the essentials. I am going to sub out deadlifts for squats as I haven't shown gains in the last few weeks.Genshai
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02-24-2013, 06:27 AM #402
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02-24-2013, 06:33 AM #403
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 41406
Back/Shoulders Hypetrophy
Pendlay Rows DE
135x3
135x3
135x3
135x3
135x3
135x3
Seated Rows
100x12
100x12
100x12
DB Rows
70x12
70x12
OH Presses
65x8
85x6
85x4
75x8
75x8
DB Side Lateral Raises
20x12
20x12
20x12
Upright Rows
30x10
40x15
40x15
.
.
.
Chest/Arms Hypertrophy
Flat DB Presses DE
50x3
50x3
50x3
50x3
50x3
50x3
Inc BB Presses
95x8
115x8
125x8
125x8
EZ Preacher Curls
30x8
40x12
50x9
50x12
50x9
DB Conc Curls
20x15
25x10
DB OH Ext
45x8
45x8
45x8
Pressdowns
50x15
57.5x10Genshai
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02-24-2013, 08:36 AM #404
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