Kenshin and Dbone's Nursing Home Adventure

[jeezyreezy]

Thanks Jeezy, just need to get my confidence back on squats if I want to keep the weights moving up.

At this rate you'll have it back in no time

[Filmbuff81]

You turned on to the fact dudes are checking you out?

you can try to deny it all you want, but guaranteed you get a little pep in your step when a dude is mirin you haha.

[dbone1026]

you can try to deny it all you want, but guaranteed you get a little pep in your step when a dude is mirin you haha.

Lol, check out my vid in today's workout for some serious mirin ... while doing hip thrusts

[dbone1026]

Thursday - DUP Wave 2 Week 3 Day 3

Bench:

135lbs @ 3
185lbs @ 3
225lbs @ 3
245lbs @ 1
265lbs @ 1
275lbs @ 1

285lbs @ 3
285lbs @ 3
285lbs @ 3
285lbs @ 3
285lbs @ 3 (vid)

225lbs @ 10
225lbs @ 9

HS Incline Press:

90lbs @ 10
140lbs @ 10
180lbs @ 10
230lbs @ 10

Cable Flies:

40lbs @ 10
40lbs @ 10
40lbs @ 10
40lbs @ 10

Pec Deck:

90lbs @ 10
90lbs @ 10
90lbs @ 10
90lbs @ 15

HIIT:

10 15/45 second sessions on Elliptical

Notes:

Today was supposed to be heavy bench and rep DLs. Woke up this morning and my lower back was a bit achy from falling down the stairs, so decided to skip DLs. I may give the rep DLs a shot tomorrow, but that will have me doing DLs again 2 days in a row. Since I am heading back to the water park this morning, decided to instead work on my chest pump

Oh yeah, check out the hip thrustin dude looking down my shirt while I benched!!!





Also, here is a pic of my right arm all bruised from when I fell down the stairs (the child gate at the bottom of the stairs is what I landed on ...)

[Anthony21]

Thanks for the spank bank vid man.

Solid triples at 285. How did you fall down the stairs? Just slipped?

[dbone1026]

Thanks for the spank bank vid man.

Solid triples at 285. How did you fall down the stairs? Just slipped?

My one dog is old and I have to usually get up around 3am for her. Just wasn't awake a few nights ago when I went downstairs to get her, went to avoid the bar of the child gate, completely missed the step and a fallin I went ...

[shoefanatic23]

My one dog is old and I have to usually get up around 3am for her. Just wasn't awake a few nights ago when I went downstairs to get her, went to avoid the bar of the child gate, completely missed the step and a fallin I went ...

Ouch. Women always bringing the man down.

[jeezyreezy]

Bruise looks painful, hopefully it doesn't bother you for too long

[KenshinH]

I'm back from a week in the LA area. We spent a day at Universal Studios Hollywood and otherwise just hung out with family. Solid vacation

D, that bruise looks nasty. Does it give you trouble when benching?

[dbone1026]

I'm back from a week in the LA area. We spent a day at Universal Studios Hollywood and otherwise just hung out with family. Solid vacation

D, that bruise looks nasty. Does it give you trouble when benching?

And here I thought the bruise was starting to look better today lol ... itr was actually painful putting on the elbow sleeves when I would bench, but otherwise just a bruise.



Glad to hear the vacation went well, not so much here Plan was that M/W/F all 3 kids would be at camp so that would give my wife and I finally some alone time (we even moved their schedules around to make sure they had camp this week which originally they were not going to have). We did get Monday. Wednesday 2 of the kids were sick and stayed home. Looked good this morning, as my daughter was getting ready for school she had some sort of allergic reaction and her eyes swelled up. So kid home today as well ...

[dbone1026]

Friday - DUP Wave 2 Week 3 Day 4

Deadlifts:

135lbs @ 4
225lbs @ 4

315lbs @ 8
315lbs @ 8
315lbs @ 8
315lbs @ 8

Cable Pulldowns:

140lbs @ 6
150lbs @ 6
150lbs @ 6
150lbs @ 6

BB Rows:

80lbs @ 8
80lbs @ 8
80lbs @ 8
80lbs @ 8

Reverse Pec Deck:

70lbs @ 15
70lbs @ 15
70lbs @ 15

Rope Pressdowns:

100lbs @ 15
100lbs @ 15
100lbs @ 15
100lbs @ 15

Cable Kickouts:

20lbs @ 15
20lbs @ 15
20lbs @ 15

Cable Hammer Curls:

60lbs @ 15
60lbs @ 15
60lbs @ 15

Preacher Curls:

65lbs @ 15
65lbs @ 15
65lbs @ 15

Notes:

I decided to get the rep DL workout in I had to skip yesterday. However, since I am set to do heavy DLs tomorrow I decided to back today's weight down to 315lbs. Not much difficulty except just endurance work.

[jeezyreezy]

Nice mix of work today d, you hit a little of everything.

As hard as you try things will always seem to come up. At least you were able to get Monday to yourselves.


Kenshin, do you get to hit up any of the thrill rides with your wife while you were there for the day?

[Filmbuff81]

maybe all us old fellas can get a group discount on life alert bracelets.

[KenshinH]

And here I thought the bruise was starting to look better today lol ... itr was actually painful putting on the elbow sleeves when I would bench, but otherwise just a bruise.

[/IMG]http://i60.tinypic.com/r870cg.jpg[/IMG]

Glad to hear the vacation went well, not so much here Plan was that M/W/F all 3 kids would be at camp so that would give my wife and I finally some alone time (we even moved their schedules around to make sure they had camp this week which originally they were not going to have). We did get Monday. Wednesday 2 of the kids were sick and stayed home. Looked good this morning, as my daughter was getting ready for school she had some sort of allergic reaction and her eyes swelled up. So kid home today as well ...

Ah that sucks - both your kids being sick/allergic reaction and you not getting alone time with the wifey

Nice mix of work today d, you hit a little of everything.

As hard as you try things will always seem to come up. At least you were able to get Monday to yourselves.


Kenshin, do you get to hit up any of the thrill rides with your wife while you were there for the day?

We went on the new Minion 3-D ride, the Transformers 3-D ride, and Jurassic Park. Out of the three, the Transformers was the best, Minion second, and Jurassic Park a distant third.

I'll get some pics up once I download them from the camera.

maybe all us old fellas can get a group discount on life alert bracelets.

How old are you bro? I get the feeling Ant's the youngest in here and Ryan's the second

[KenshinH]

7/22 - DUP w2d5 dead strength + squat hypertrophy

Wide-Grip Lat Pulldown
105x10
120x10
135x10

Barbell Deadlift
135x3
225x3
315x3
385x4
385x4
385x4
385x4

Barbell Squat
45x8
135x5
225x3
285x8
285x8
285x8
285x8

Standing Barbell Shoulder Press (OHP)
65x8
95x5
115x5
135x6
135x6
135x6


Vacation workout One of the tougher workouts on DUP so far. I was tired right from the beginning, and bar speed showed it. Wasn't looking forward to the high rep squats, but I got through it.


7/24 - DUP w3d1 bench strength + squat power

Wide-Grip Lat Pulldown
105x10
120x10
135x10

Barbell Bench Press
45x20
95x5
135x3
185x3
225x3
250x4
250x4
250x4
250x4
275x1
295x1 @ 8-9

Barbell Squat
45x8
135x5
205x3
275x3
315x3
315x3
315x3
315x3
315x3

Wide-Grip Pull-Up
2x10


Easy start to DUP week 3. We came home last night from LA, and I got a ton of sleep. After packing, a 6-hr drive, and unpacking, I needed the rest Being back in my own bed helped too, I'm sure.

[Filmbuff81]

Ah that sucks - both your kids being sick/allergic reaction and you not getting alone time with the wifey



We went on the new Minion 3-D ride, the Transformers 3-D ride, and Jurassic Park. Out of the three, the Transformers was the best, Minion second, and Jurassic Park a distant third.

I'll get some pics up once I download them from the camera.



How old are you bro? I get the feeling Ant's the youngest in here and Ryan's the second

I'm 34 in December.

What's the roll call on age right now?

[KenshinH]

I'm 34 in December.

What's the roll call on age right now?

You're a young'un

Dbone's older than you and I'm older than him at 40+

[Filmbuff81]

You're a young'un

Dbone's older than you and I'm older than him at 40+

haha yeah I'm not really that old. whiplash and back injury from an accident late last year makes me feel older though haha.

pretty sure I got Ryan and Anthony by a few years though

[dbone1026]

7/22 - DUP w2d5 dead strength + squat hypertrophy

Vacation workout One of the tougher workouts on DUP so far. I was tired right from the beginning, and bar speed showed it. Wasn't looking forward to the high rep squats, but I got through it.

Probably the worst DUP day t o be tired from the beginning lol. I feel your pain though, I have my Day 5 in about 20 minute (it is 6:40am here), just woke up not too long ago, still in a fog and body is stiff ...

I'm 34 in December.

What's the roll call on age right now?

36 here, although my boys think I am only 27 (probably 'cause that is what I told them lol)

[KenshinH]

Probably the worst DUP day t o be tired from the beginning lol. I feel your pain though, I have my Day 5 in about 20 minute (it is 6:40am here), just woke up not too long ago, still in a fog and body is stiff ...



36 here, although my boys think I am only 27 (probably 'cause that is what I told them lol)

Someday I'm going to start telling strangers I'm 32, just to see if they question it or not. Dem asian genes


7/25 - DUP w3d2 squat strength + dead power + bench hypertrophy

Barbell Squat
45x8
135x5
205x3
275x3
315x1
335x4
335x4
335x4
335x4 @ 7

Barbell Deadlift
225x3
315x3
375x3
375x3
375x3
375x3
375x3

Wide-Grip Lat Pulldown
105x10
120x10
135x10

Barbell Bench Press
45x20
95x5
145x3
190x3
220x8
220x8
225x8
225x8

Wide-Grip Pull-Up
2x10


Had a rough night sleeping, which led to a slow start. Once I hit my 3rd working set on squats, things started to click. Other than this being a long workout, it wasn't difficult.

[dbone1026]

Had a rough night sleeping, which led to a slow start. Once I hit my 3rd working set on squats, things started to click. Other than this being a long workout, it wasn't difficult.

W3D2, means you have hi rep DLs and Squats coming up sooooonnnn

[dbone1026]

Saturday - DUP Wave 2 Week 3 Day 5

Deadlifts:

135lbs @ 3
225lbs @ 3
315lbs @ 1
365lbs @ 1
405lbs @ 1

445lbs @ 4
445lbs @ 4
445lbs @ 4
445lbs @ 4 (vid)

Squats:

185lbs @ 8
185lbs @ 8
225lbs @ 8
225lbs @ 8

275lbs @ 1
315lbs @ 1
345lbs @ 1

OHP:

95lbs @ 8
95lbs @ 8
95lbs @ 8

Notes:

Really not a good session at all. One of the few times I really had no desire to be at the gym. I think my body is just drained from walking around a water park on Tuesday and Tursday. Add to that my lower back/hip still doesn't feel right from falling down the stairs, and dem freakin ArA DOMS appear to have suddenly kicked in, yeah, just wanted to go back to bed. I managed to get through the DLs but each rep felt like a grind.

For squats I was supposed to do 295lbs @ 8, but my back/hip was already a mess after DLs so I got some lighter reps in and then added a few heavier singles.

Well, that wraps up Wave 2 of DUP. I will probably jump right in to wave 3 tomorrow instead of a deload week, but maybe just wait and see how I feel in the morning. I think the plan is to do 2 more DUP cycles. After that I may run Cube Predator again for 10 weeks. Although my knee doesn't bother me a lot now it is still definitely not right, so eventually switching back to Predator for a short period should give me knee a break from the high frequency.

[KenshinH]

Smart choice to dial it back for squats with your back/hip not feeling right. Going back to Cube may be the right choice to let everything heal up.

W3D2, means you have hi rep DLs and Squats coming up sooooonnnn

Lol the 4x8 DLs is absolutely the worst session for me, and it's coming up tomorrow

My lower back's feeling a bit tight right now from yesterday's day 2. The weight wasn't heavy or anything, but I think I may have pulled with loose form on the 315 warmup set. It didn't bother me enough so I kept going ... I'll see how it feels tomorrow morning.

[dbone1026]

Monday - DUP Wave 3 Week 1 Day 1

Squats:

135lbs @ 4
185lbs @ 4
225lbs @ 1
275lbs @ 1

295lbs @ 3
295lbs @ 3
295lbs @ 3
295lbs @ 3
295lbs @ 3

Bench:

135lbs @ 4
185lbs @ 4
225lbs @ 1
255lbs @ 1

280lbs @ 2 ... (See notes)

265lbs @ 4
265lbs @ 4
265lbs @ 4
265lbs @ 4 (vid)

OHP:

135lbs @ 5
135lbs @ 5
135lbs @ 5

Notes:

Wave 3 starts. According to the template, for the next wave I should add 5lbs to my working 1RM for bench and 10lbs for DLs since I hit everything last wave. Squats I am keeping conservative. This has me using working 1RM of 370lbs (Squats), 350lbs (bench) and 555lbs (Deadlifts). Squats were a breeze, even with lower body still a bit achy/tight. I have no clue what happened to me on bench. Warmups felt heavy. Got to my first working set of 280lbs and first two reps were a grind. At that point I racked since I didn't have a spotter. I backed the weight down to 265lbs for my working sets to play it safe without a spotter. I just don't know yet what happened, last week I had no issue hitting 285lbs @ 4 @ 4 and yet today I feel like I completely regressed. Maybe it was just an off day, IDK. Let's see how my bench goes the rest of Week 1 and if I need to adjust down (which would suck) I will do so.

[shoefanatic23]

Hopefully you are just hitting a small bump in the road. I'm sure things will pick back up as this week moves forward.

[jeezyreezy]

Wave 3 starts. According to the template, for the next wave I should add 5lbs to my working 1RM for bench and 10lbs for DLs since I hit everything last wave. Squats I am keeping conservative. This has me using working 1RM of 370lbs (Squats), 350lbs (bench) and 555lbs (Deadlifts). Squats were a breeze, even with lower body still a bit achy/tight. I have no clue what happened to me on bench. Warmups felt heavy. Got to my first working set of 280lbs and first two reps were a grind. At that point I racked since I didn't have a spotter. I backed the weight down to 265lbs for my working sets to play it safe without a spotter. I just don't know yet what happened, last week I had no issue hitting 285lbs @ 4 @ 4 and yet today I feel like I completely regressed. Maybe it was just an off day, IDK. Let's see how my bench goes the rest of Week 1 and if I need to adjust down (which would suck) I will do so.

Probably just an off day. Did you get enough rest on the weekend?

We went on the new Minion 3-D ride, the Transformers 3-D ride, and Jurassic Park. Out of the three, the Transformers was the best, Minion second, and Jurassic Park a distant third.

I'll get some pics up once I download them from the camera.

In for pics

[dbone1026]

Hopefully you are just hitting a small bump in the road. I'm sure things will pick back up as this week moves forward.

Probably just an off day. Did you get enough rest on the weekend?

Only things I can think of, was in the sun for two days last week all day at water park. Also, since I couldn't do DLs on Thursday I did a lot of accessory chest work that I normally wouldn't do. I am also trying to pick up my OHPs (shoulders have always been a weak spot). My shoulders were definitely sore when benching this morning. Hopefully just a blip on the radar.

Back to the water park tomorrow for my last day off Gotta do something with the kids with it being near 90 degrees, water park 10 minutes away and we have season passes lol.

[KenshinH]

Probably just an off day ... It happens at our advanced age


7/27 - DUP w3d3 bench power + dead hypertrophy

Wide-Grip Lat Pulldown
105x10
120x10
135x10

Barbell Bench Press
45x20
95x5
135x3
185x3
225x3
** paused **
240x3
240x3
240x3
240x3
240x3
275x1
295x1

Barbell Deadlift
135x3
225x3
315x3
350x8
350x8
350x8
350x8


The DLs weren't as bad as I thought. My back felt fine in the morning, so there was no reason not to do them.

[dbone1026]

Nice job Kenshin. Ho do you feel your strength is holding up with DUP to date?

[dbone1026]

Tuesday - DUP Wave 3 Week 1 Day 2

Squats:

135lbs @ 4
185lbs @ 4
225lbs @ 1
275lbs @ 1

295lbs @ 4
295lbs @ 4
295lbs @ 4
295lbs @ 4

Deadlifts:

135lbs @ 3
225lbs @ 3
315lbs @ 1
365lbs @ 1
405lbs @ 1

445lbs @ 3
445lbs @ 3
445lbs @ 3
445lbs @ 3 (vid)
445lbs @ 3


Bench:

135lbs @ 4
185lbs @ 4
225lbs @ 1

245lbs @ 8
245lbs @ 8
245lbs @ 8
245lbs @ 8 (vid)

Notes:

Squats felt pretty easy although hips/IT bands are still quite tight. Deadlifts were a challenge. I have to keep reminding myself that these are not supposed to be easy though, especially on my 3rd Wave of DUP where my working 1RM is actually higher then my true 1RM. Until I can't get the weight up though, just gotta keep chugging along. Bench felt pretty good, and I had some extra incentive after yesterday's $hitty bench session.

Taking my son to soccer camp soon, and then another hot afternoon at the water park Last time of my staycation as well