THURSDAY JANUARY 29, 2015
PULL
CHIN UP (Body Weight)
3-2-2-2-2 11 reps
LAT PULLDOWN
140x9
140x8
140x7
140x7
V-BAR CABLE ROW
140x12
140x11
140x10
140x9
REVERSE FLYES
20x19
20x15
20x14
CABLE LATERAL RAISE
10x14
10x14
10x14
DB CONCENTRATION CURL
20x18
20x12
20x12
FRIDAY JANUARY 30, 2015
(PUSH)
BENCH PRESS
115 x 5
135 x 5
170x10
170x8
170x6
170x6
INCLINE BENCH PRESS
150x10
150x8
150x7
150x7
TRICEP PRESSDOWN
80x12
80x10
80x8
80x8
SINGLE ARM LANDMINE PRESS
Bar + 55x12
55x10
55x10
BEHIND BACK SHRUG
185x10
185x9
185x8
This ends another week!
On a Positive Note:
I was able to get four days of lifting in this week.
Went to my MD for my annual physical. Other then my back issue and my bad knee, I seem to be in good shape. As long as there are no surprises with lab results (no reason there should be) I'm good to go for another year BP 130/85 and I take no meds, I have absolutely nothing to complain about, life is good!
Finished another week of PT. Ever so slowly my back seems to be getting better. I seem to be having a little less pain on a daily basis and happily during the last week I had virtually NO episodes of extreme back pain. Still a long way to go, but hopefully heading in the right direction.
Time to rest. I plan on doing "nothing" for the next two days
As always, I'm looking forward to Monday and doing it again!
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Thread: Take the fat out of 1FATOLDMAN
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01-31-2015, 07:35 AM #1111
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
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01-31-2015, 10:43 AM #1112
-
-
02-04-2015, 06:15 AM #1113
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
-
02-04-2015, 06:17 AM #1114
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
TUESDAY FEBRUARY 3, 2015
PULL
CHIN UP (Body Weight)
3-2-2-2-2 11 reps
LAT PULLDOWN
140x9
140x9
140x8
140x8
V-BAR CABLE ROW
140x10
140x9
140x8
140x8
REVERSE FLYES
20x18
20x15
20x14
CABLE LATERAL RAISE
10x15
10x14
10x14
DB CONCENTRATION CURL
20x18
20x12
20x12Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
-
02-04-2015, 04:20 PM #1115
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
WEDNESDAY FEBRUARY 4, 2015
(PUSH)
BENCH PRESS
115 x 5
135 x 5
170x10
170x8
170x7
170x7
INCLINE BENCH PRESS
150x10
150x8
150x8
150x8
TRICEP PRESSDOWN
80x10
80x7
80x7
80x7
SINGLE ARM LANDMINE PRESS
Bar + 55x12
55x10
55x10
BEHIND BACK SHRUG
185x11
185x10
185x9
I was a little rushed today, but I got the workout in.
Looking forward to tomorrow!Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
-
02-04-2015, 11:54 PM #1116
-
-
02-06-2015, 04:31 AM #1117
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
-
02-06-2015, 04:34 AM #1118
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
THURSDAY FEBRUARY 5, 2015
PULL
LAT PULLDOWN
140x11
140x9
140x9
140x8
V-BAR CABLE ROW
140x10
140x9
140x9
140x8
REVERSE FLYES
20x18
20x15
20x14
CABLE LATERAL RAISE
10x15
10x14
10x14
DB CONCENTRATION CURL
20x18
20x12
20x12Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
-
02-07-2015, 01:07 PM #1119
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
WEDNESDAY FEBRUARY 4, 2015
(PUSH)
BENCH PRESS
115 x 5
135 x 5
170x12
170x8
170x7
170x7
INCLINE BENCH PRESS
150x10
150x8
150x8
150x8
TRICEP PRESSDOWN
80x8
80x8
80x7
80x7
SINGLE ARM LANDMINE PRESS
Bar + 55x12
55x10
55x10
BEHIND BACK SHRUG
185x11
185x10
185x9Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
-
02-07-2015, 02:03 PM #1120
-
-
02-08-2015, 06:36 AM #1121
-
02-08-2015, 11:21 AM #1122
- Join Date: Mar 2012
- Location: Lebanon, Pennsylvania, United States
- Age: 54
- Posts: 1,747
- Rep Power: 1272
-
02-09-2015, 12:26 PM #1123
-
02-09-2015, 12:30 PM #1124
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
Hi guys!
Sorry in advance for my long winded reply
I believe that R/P will give faster results than straight sets, but (for me) the very short rest between sets tends to make me sacrifice form and that makes it harder on my back.
Therefore my reason for switching to straight sets.
My goals are hypertrophy rather than strength gains so my training will always be geared towards 10 rep max. I'm not discounting that as you get stronger your muscles should grow larger, but to this point Kelei's routines have given me gains that I never thought were possible so I will be following one version or another for as long as I can.
Because of my back injury, I've been paying close attention to form rather than weight lifted. (even exercises like pull-downs, seated rows, pressdowns etc. will bother my back if I use a weight that makes me have to pull back at the waist). Interesting that over the last couple of months, even though I've lowered the weight lifted, tightening up my form appears to have allow me to keep adding muscle hopefully that will show the next time I do progress pictures???
Starting today I'm going be following Kelei's latest revision/suggested workout.
Quote below that I believe you both have already read.
__________________________________________________ ____________________________
QUOTE from Kelei
8-12 reps are excellent for hypertrophy, don't worry too much about accommodating fiber typing, it's insignificant for the most part, the calves are probably the only muscle group that requires special consideration.
In regards to allocating total time rather than total reps for an exercise it's something I've done in the past and it works well. Something else I've done in the past is regulating the total number of reps per exercise by multiplying the number of reps performed in my first set by 5, for example:
- 8 reps first set = 40 reps total
- 9 reps first set = 45 reps total
- 10 reps first set = 50 reps total
- 11 reps first set = 55 reps total
- 12 reps first set = 60 reps total
__________________________________________________ ___________________________________
My first set X 5 will give my total reps for that particular exercise. Rest between sets will be 1 1/2 - 2 min. Sets will be whatever is necessary to complete the total rep goal.
I would ideally like to do a 5 day split with Wednesday being my leg day (legs still going to be VERY minimal, so they won't be logged).
Any day that my back is bothering me I'll take off as a rest day.
Deload every fourth week.
Again, changing to a new plan I like the way it sounds and I'm looking forward to seeing how it works?Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
-
-
02-09-2015, 03:22 PM #1125
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
MONDAY FEBRUARY 9, 2015
PULL
UNDERHAND PULLDOWN
140X12
140X10
140X9
140X8
140X7
140X7
140X7
LAT PULLDOWN
140x9
140x7
140x7
140x7
140X7
140X6
140X6
V-BAR CABLE ROW
140x9
140x8
140x8
140x7
140X7
140X7
REVERSE FLYES
20x11
20x11
20x10
20X9
20X8
20X8
CABLE LATERAL RAISE
10x10
10x10
10x9
10X9
10X8
10X8
First day done.
I'm a little tired and I'm happy!Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
-
02-09-2015, 06:03 PM #1126
-
02-10-2015, 04:26 AM #1127
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
QUOTE from Jan 19
8-12 reps are excellent for hypertrophy, don't worry too much about accommodating fiber typing, it's insignificant for the most part, the calves are probably the only muscle group that requires special consideration.
In regards to allocating total time rather than total reps for an exercise it's something I've done in the past and it works well. Something else I've done in the past is regulating the total number of reps per exercise by multiplying the number of reps performed in my first set by 5, for example:
- 8 reps first set = 40 reps total
- 9 reps first set = 45 reps total
- 10 reps first set = 50 reps total
- 11 reps first set = 55 reps total
- 12 reps first set = 60 reps total
You can also multiply by 3:
- 8 reps first set = 24 reps total
- 9 reps first set = 27 reps total
- 10 reps first set = 30 reps total
- 11 reps first set = 33 reps total
- 12 reps first set = 36 reps total
You can also multiply by 4 or even 6 or higher, it really depends on the individual, I've gone as high as 10 although it's not something I recommend often to anyone else, it takes many years to build up your work capacity to the point where it won't break you.
QUOTE from Jan 24
I'm often asked for generic recommendations when it comes to hypertrophy training, it's clear that some people don't really care about details, they're simply after the peace of mind that comes with bulletproof guidelines that can be followed without thought or question.
Essentially:
1. Train with moderate weights (75% intensity)
2. Train each muscle group twice per week (or every 3-4 days on average)
3. Train with high volume (as high as you have time for and can tolerate without exhausting yourself)
4. Deload (drastically reduce volume) every fourth week
5. Incoprorate a decent variety of exercises (both compound and isolation) to cover all muscle groups in the body
6. Lift all loads as fast as possible, lower them a bit slower and under full control
7. Take every set close to failure (although you should never actually fail)
8. Aim for a total number of reps per exercise rather than a total number of sets, perform as many sets as required until you reach your total rep target
9. It doesn't matter how long you rest between sets or how many sets it takes to reach your total rep target, if you employ short rest periods you'll simply require more sets to reach your total rep target, if you employ longer rest periods you'll require fewer sets to reach your total rep target
If you're following these guidelines and not making progress I can absolutely guarantee that your training isn't the problem, you should instead look outside the gym for answers (nutrition, lifestyle etc).Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
-
02-10-2015, 02:45 PM #1128
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
TUESDAY FEBRUARY 10, 2015
(PUSH)
BENCH PRESS
115 x 5
135 x 5
175x10
175x7
175x6
175x5
175x5
175x5
175x5
175x5
175x5
INCLINE BENCH PRESS
150x10
150x9
150x8
150x7
150x6
150x6
150x5
TRICEP PRESSDOWN
75x9
75x8
75x7
75x7
75x6
75x5
75x5
BEHIND BACK SHRUG
185x10
185x9
185x9
185x9
185x9
185x9
Another good day. Got a good pump in my chest and tris. I'm a little tired but very happy!Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
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-
02-10-2015, 03:21 PM #1129
-
02-10-2015, 04:24 PM #1130
-
02-11-2015, 07:49 AM #1131
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
-
02-11-2015, 08:01 AM #1132
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-
02-11-2015, 08:27 AM #1133
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
Thanks Kevin! Only having completed two days it's tough to say if I'll be able to keep it up? That being said, I feel good, no issues so far. Weights are low and I've limited the number of exercises, so I'm very optimistic. I'll know better in a couple of days/weeks.
FWIW I've found that changing my hand position on the bar usually alleviates most of my shoulder issues. Keep searching for a more comfortable position, it might help?
Kelei's routines
One of the thing I like about Kelei's routines is that he has given "many" options, pick one and run with it, get tired of it change to a different one.
It's interesting, that he's leaning more towards the importance of total reps rather than R/P vs more of a straight sets routine. The way I read it, pick which you prefer. Obviously R/P will take less time than taking a longer rest between sets. That being said, there's no way I can do 50 reps with R/P but I can do it with 2 min between sets. One way or the other, I'm happy to be enjoying lifting again.Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
-
02-11-2015, 08:38 AM #1134
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
-
02-12-2015, 09:23 AM #1135
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
THURSDAY FEBRUARY 12, 2015
PULL
UNDERHAND PULLDOWN
145x12
145x10
145x9
145X8
145x8
145X7
145X7
LAT PULLDOWN
140x10
140x8
140x8
140x7
140X6
140X6
140X6
V-BAR CABLE ROW
140x10
140x8
140x8
140x7
140X7
140X6
140x6
REVERSE FLYES
20x14
20x12
20x10
20X10
20X9
20X8
CABLE LATERAL RAISE
10x12
10x11
10x10
10X9
10X9
10X9
It was a good workout. I'm happy!Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
-
02-12-2015, 04:42 PM #1136
- Join Date: Apr 2012
- Location: Tracy, California, United States
- Age: 60
- Posts: 762
- Rep Power: 890
[QUOTE=That being said, there's no way I can do 50 reps with R/P but I can do it with 2 min between sets. One way or the other, I'm happy to be enjoying lifting again. [/QUOTE]
I here ya, I tried the 50 reps R/P ONCE.Last edited by 69cam; 02-12-2015 at 04:49 PM.
The best part of this is, my kids are learning to live healthier because of me.
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-
02-13-2015, 02:12 PM #1137
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02-13-2015, 02:15 PM #1138
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
FRIDAY FEBRUARY 13, 2015
(PUSH) First set X 5
BENCH PRESS
115 x 5
135 x 5
175x9
175x7
175x6
175x5
175x5
175x5
175x5
175x4
INCLINE BENCH PRESS
150x10
150x8
150x7
150x6
150x6
150x5
150x5
150X5
TRICEP PRESSDOWN
75x9
75x7
75x6
75x6
75x6
75x6
75x6
BEHIND BACK SHRUG
185x12
185x11
185x11
185x9
185x8
185x7
185x7
That ends the first week. After three months of minimal lifting this revision feels good. It's nice to be doing a decent volume of work again! If I can keep this up maybe I can make some decent gains in the next couple of months?
As far as my back goes. For the last couple of weeks it seems to be improving. This week it feels the best it's been since November. Maybe it's finally starting to get better???
There talking about snow Saturday and temperatures this weekend lower then anytime in the last 20 years. Looks like I'll take my wife out for dinner tonight and just rest Saturday & Sunday.
Looking forward to Monday and lifting again!Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
-
02-13-2015, 05:07 PM #1139
-
02-14-2015, 05:34 AM #1140
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
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