Legs. I plan on going for 315x12 on squats. Im taking it easy moving up since my hip surgery.
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01-30-2013, 09:30 PM #31
- Join Date: Feb 2011
- Location: Pennsylvania, United States
- Posts: 1,222
- Rep Power: 2987
2012 was a year of on and off training due to miss-hap's. I had broken ribs,pulled something under my shoulder blade. Then had a total hip replacement. Got soft around the edges. Now time for a comeback. 1st year in. So far things are going great!!
April 11th 2014 double bypass surgery. So another set back grrrrrr.
If The Bar Ain't Bending... You're Just Pretending.
There is no pill or shake. That can replace hard work.
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01-30-2013, 09:59 PM #32
- Join Date: Jul 2003
- Location: Greensboro, North Carolina, United States
- Age: 64
- Posts: 6,703
- Rep Power: 8112
DC workout tomorrow for Chest, Shoulders, Tris and Back. Exactly what I do for progression depends on how I feel on my warm up sets. I'm in my fourth week of reduced carbs at about 5 pounds less bodyweight compared to when I last did these exercises in DC during mid November.
Here is where I think I want to go:
Iso Lateral Incline Press. Go from 130( plate weight only, not including the machine) to 132 1/2 for 15 rest pause reps or more
Plate Loaded Standing Shrug Machine Go from 182 1 /2 to 185 or 187 1/2 12 RP reps or more.
Smith Machine Tricep Bench Press Go from 180 to 182 1/2 or 185 12 RP reps.
Underhand Pulldowns w/close grip Go from 85 to 90 15 RP reps.
Bent BB Rows This may be dicey because I have been suffering from lower back soreness for several days after some heavy deadlifting last week. I did 190x7 the last time and I may stick with that or lower the weight and do as many reps as I can if my back doesn't feel 100%."People listen to rich folks. People they pray for poor folks"- John Thompson, long time head basketball coach at Georgetown University.
Passion doesn't pay the bills. G4P does.
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01-30-2013, 10:09 PM #33
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01-30-2013, 10:49 PM #34
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01-30-2013, 10:50 PM #35"It doesn't matter what exercise you do, but man was made to move, to eat sparingly, to work hard and to screw as much as he can manage. Do all that, and you will look as good as your genes will let you, be content as the arseholes around you will allow, and maybe get a few screws. The particular virtues of weight training are in the discipline it brings to both mind and body, and, if you do it right, it will make you look good naked and do well what you got your clothes off to do." Georgeoz
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01-30-2013, 11:34 PM #36
Back and Chest for me (including deadlifts
I'm on an A/B split, kind of Starting strengthish, a little weird.
Anyway, I'm gradually working on bench press form, so nothing to report there but strict ass form work.
Going for 90x10 incline dumbells
Deadlifts, 305x6
Pendlay Rows 175x8
I did both the deads and incline dumbell numbers three weeks ago, but last back/chest workout failed at both after a week off sick as hell. Pissed, will get them tomorrow and then move forward. Damn it.
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01-31-2013, 12:04 AM #37
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01-31-2013, 12:16 AM #38
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01-31-2013, 12:54 AM #39
- Join Date: Jul 2012
- Location: Colorado Springs, Colorado, United States
- Age: 47
- Posts: 1,168
- Rep Power: 3229
I'm on mids this week and sleeping a lot but hopefully can get this in.
Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets X185)
- Chins (3 sets 4x3x2)
- One-Arm Dumbbell Rows (3 sets 2 at 70 1 at 75, may try a set of 80)
- Close Grip Pulldowns (2 sets at 115)
- Barbell Curls (2 sets x95)
- Hammer Curls (1 set x35)Dave
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01-31-2013, 12:58 AM #40
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01-31-2013, 03:59 AM #41
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01-31-2013, 05:02 AM #42
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01-31-2013, 06:02 AM #43
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01-31-2013, 06:16 AM #44
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01-31-2013, 06:33 AM #45
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01-31-2013, 06:56 AM #46
^ Those make ya dig deep I did 150 reps BW+20/10# squats two weeks ago just for the f'k of it. Will not do again anytime soon.
Today is arm day. That's right, I have an arm day, come at me. My goal for today is to keep all of my tendons intact and attached and maybe see if I can manage enough shoulder flexibility to do nosebreakers.2 + 2 = 5 (for extremely large values of 2)
Try SCE to AUX
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01-31-2013, 07:22 AM #47
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01-31-2013, 07:27 AM #48
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01-31-2013, 07:32 AM #49
- Join Date: Jan 2005
- Location: San Diego, California, United States
- Posts: 7,660
- Rep Power: 55267
Dentist, root canal and temporary crown on Tuesday (didn't workout after). Jaw was really sore yesterday but still managed a half a$$ workout.
It's on today after work, I'm shooting for 290x8 on my final set of flat bench. I'd like to do some rack pulls at home Friday, or I might head to the gym for legs and then do some rack pulls and back work on Saturday.Eat, Sleep, Lift...Repeat!
OV35 Journal: http://forum.bodybuilding.com/showthread.php?t=388841&page=90
xccellence.com, theironden.com
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01-31-2013, 08:01 AM #50
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01-31-2013, 08:13 AM #51
Going to work hard to advance the top set of my RDL from a single to a double.
Also working to reach reps-across on Barbell Curls and Flat Presses.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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01-31-2013, 08:37 AM #52
Tomorrow: Back and Biceps, mostly back, been upper body only since early November.
Attempting 5x245 DL after finally getting 5x235 (I'm a wuss, I know).
The big deal comes Monday when I'm going to try to reintroduce some light squats and get back on a better program after a couple of months of ignoring legs to let an ankle heal. It is flexing OK and non-painful at body weight and using an empty bar now.Now cutting: Got a little more squishy than I wanted, heading down to 160lbs and seeing how things look.
5/24/13 176lbs
5/31/13 174lbs
6/06/13 172.5lbs
6/14/13 172lbs (? :/)
6/21/13 170.5lbs
7/06/13 171 lbs (Gasp blew my diet at Dollywood, must give up and become couch potato).
Qui audet adipiscitur
Bis vivit qui bene vivit
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01-31-2013, 08:46 AM #53
Finish 1RM testing in preparation for a year on 531 after pissing about for the last couple of months.
Doing Squat and Bench. I'm not expecting to match my previous 1RMs (140kg and 100kg) as I missed my previous ones on Deadlift (got 160kg, failed 170kg) and OHP (got 65kg, failed 70kg) on Wednesday but you never know...
I want to get my deadlift up to 200kg and my squat to 160kg. Anything else is a Brucie bonus.Squat (noun) A means of helping men understand what it feels like to give birth.
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01-31-2013, 08:58 AM #54
fun poll! If my hip allows, I am doing day 2 of the Russian Squat Assault and I vow to lead with my traps and head instead of my butt on the ascent and not lean forward in the hole, get that ironed out before the weight gets heavier next week. I'll be preceding that with some light dynamic box squats, again to help cue me on my squat ascent, and finishing with an easy, confidence boosting single squat in wraps. If any blunders should arise in the session, the session will be followed with some very light pause squats to keep me tight and use the right things to come out of the hole.
If hip needs another day of rest, tomorrow will be bench.CSCS
845@132 | Wilks 429.55
Meet lifts : Squat 275 | Bench 170 | Dead 400
Journal : http://tinyurl.com/80s-lifting-journal
mom to 3 boys / spend my life at grocery store crew
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01-31-2013, 09:33 AM #55"It doesn't matter what exercise you do, but man was made to move, to eat sparingly, to work hard and to screw as much as he can manage. Do all that, and you will look as good as your genes will let you, be content as the arseholes around you will allow, and maybe get a few screws. The particular virtues of weight training are in the discipline it brings to both mind and body, and, if you do it right, it will make you look good naked and do well what you got your clothes off to do." Georgeoz
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01-31-2013, 09:38 AM #56
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01-31-2013, 09:44 AM #57
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01-31-2013, 09:46 AM #58"It doesn't matter what exercise you do, but man was made to move, to eat sparingly, to work hard and to screw as much as he can manage. Do all that, and you will look as good as your genes will let you, be content as the arseholes around you will allow, and maybe get a few screws. The particular virtues of weight training are in the discipline it brings to both mind and body, and, if you do it right, it will make you look good naked and do well what you got your clothes off to do." Georgeoz
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01-31-2013, 09:54 AM #59
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01-31-2013, 10:01 AM #60"It doesn't matter what exercise you do, but man was made to move, to eat sparingly, to work hard and to screw as much as he can manage. Do all that, and you will look as good as your genes will let you, be content as the arseholes around you will allow, and maybe get a few screws. The particular virtues of weight training are in the discipline it brings to both mind and body, and, if you do it right, it will make you look good naked and do well what you got your clothes off to do." Georgeoz
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