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01-16-2015, 01:51 PM #91
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01-16-2015, 01:56 PM #92
- Join Date: Apr 2008
- Location: Arimo, Idaho, United States
- Age: 78
- Posts: 12,386
- Rep Power: 9996
Workout for Friday 01/16
Biceps/forearms
Incline DB curls
25 x 25 w/u
35 x 15
45 x 5
45 x 5
40 x 10
40 x 10
Incline hammer curls
35 x 8
35 x 10
35 x 10
40 x 8
40 x 7
Reverse cable curls
45 x 12
55 x 6
55 x 6
45 x 12
45 x 12
Lying DB curls
30 x 12
30 x 12
30 x 12
30 x 12
DB wrist curls, palms up
40 x 10
40 x 10
40 x 10
DB wrist curls, palms down
15 x 10
15 x 10
15 x 10
Cardio - 25 minutes elliptical..Some HIIT worked in..
Supps - 1 scoop Beta-Cret2.0, 2 scoops Gluta-Blast.."No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27
My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=133950541
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01-16-2015, 07:36 PM #93
- Join Date: Sep 2006
- Location: Covington, Tennessee, United States
- Posts: 1,797
- Rep Power: 1595
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01-16-2015, 08:25 PM #94
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6965
Strong bicep training today Lonnie! Hope you have a good weekend!
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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01-17-2015, 02:28 PM #95
- Join Date: Apr 2008
- Location: Arimo, Idaho, United States
- Age: 78
- Posts: 12,386
- Rep Power: 9996
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01-17-2015, 02:43 PM #96
- Join Date: Apr 2008
- Location: Arimo, Idaho, United States
- Age: 78
- Posts: 12,386
- Rep Power: 9996
Workout for Saturday 01/17
Shoulders/traps
Seated OHP
75 x 10
85 x 10
95 x 10
105 x 6
105 x 6
Seated DB shoulder press
40 x 10
45 x 8
45 x 8
50 x 6
50 x 6
Arnold presses
40 x 10
40 x 10
40 x 10
40 x 9
40 x 9
Upright cable rows
75 x 10
85 x 10
105 x 5
105 x 5
95 x 8
Rear delt cable rows
75 x 20
85 x 20
105 x 15
105 x 15
105 x 15
Shrugs
225 x 10
275 x 6
275 x 6
275 x 6
275 x 6
Side lateral raises
20 x 10
20 x 10
20 x 10
20 x 10
Front raises
25 x 10
25 x 10
25 x 10
25 x 10
Supps - 1 scoop Beta-Cret2.0, 1 scoop Gluta-Blast, 5 grams unflavored L-Glutamine powder, 2 grams vitamin C..
Comments - This was a marathon workout!! Took 2 hours 35 minutes to finish..I feel that my weakest lift is anything overhead so I did a few more pressing movements today..."No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27
My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=133950541
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01-17-2015, 04:20 PM #97
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01-17-2015, 08:36 PM #98
Love your shoulder days, Lonnie. Whenever I'm thinking about mixing something up, I just peruse your log because you have so much variety
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**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
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01-17-2015, 08:45 PM #99
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6965
Shoulder training looks great Lonnie!
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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01-18-2015, 03:31 PM #100
- Join Date: Apr 2008
- Location: Arimo, Idaho, United States
- Age: 78
- Posts: 12,386
- Rep Power: 9996
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01-19-2015, 08:16 AM #101
- Join Date: Apr 2008
- Location: Arimo, Idaho, United States
- Age: 78
- Posts: 12,386
- Rep Power: 9996
Workout for Monday 01/19
Legs/abs
Squats
140 x 15
190 x 12
220 x 12
290 x 8
320 x 6
340 x 2
360 x 1
300 x 6
250 x 10
250 x 10
Standing calf raises
250 x 10
250 x 10
280 x 8
280 x 8
280 x 8
280 x 8
Legs extensions
115 x 10
115 x 10
125 x 8
125 x 8
125 x 8
Standing leg curls
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
Ab wheel roll outs
25, 25
Supps - 2 scoops Gluta-Blast..
My pace maker was installed 1 year ago today..Machine and patient doing fine!!"No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27
My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=133950541
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01-19-2015, 08:21 AM #102
Congrats on your anniversary! I helped put a pacemaker in a dog when I was in vet school
Hope you fellas enjoyed your weekend!___________________________________________________________
**I once was a fat little hippo... BubsNBean's journey back to healthy**
http://forum.bodybuilding.com/showthread.php?t=170112133
___________________________________________________________
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01-19-2015, 08:32 AM #103
- Join Date: Apr 2008
- Location: Arimo, Idaho, United States
- Age: 78
- Posts: 12,386
- Rep Power: 9996
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01-19-2015, 11:20 PM #104
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3560
Ahhh now it all makes sense Lonnie... you are the bionic man!!!
Keep it up, your a great inspiration to young and not so young.USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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01-19-2015, 11:33 PM #105
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3560
Fri was a press night, got there at the wrong time and it was packed... did a few overhead presses and worked my bench since it's my weakest of the 3 lifts... After a bit of benching I had to break out the slingshot to do some overloading...
http://instagram.com/p/x92UqqweWc/
I couldn't hit one rep of 315 but with it I knocked out a quik 4 of them.USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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01-19-2015, 11:38 PM #106
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3560
Sat was dreaded squats... wasn't a lot but it kicked my rear. Slammed 2 scoops and off I went...
2 scoops is a decent dose it's been keeping me goin and I've been feeling well after, so I'm liking it. If I can get back on track with my diet I would be doing a lot better.USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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01-19-2015, 11:44 PM #107
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3560
Today was international bench day and somehow we scored a bench!!! I tried to carb up and eat like crazy yesterday and today and It helped. After slamming my 2.0 I felt strong as hell!!! Got under the bar and let it rip...
I'm liking the 531 but I'm having trouble stopping after my last set... I just want to keep going, why waste the clean energy I get from 2.0!!!USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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01-20-2015, 03:46 AM #108
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01-20-2015, 03:47 AM #109
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01-20-2015, 03:47 AM #110
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01-20-2015, 03:49 AM #111
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01-20-2015, 03:50 AM #112
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01-20-2015, 03:51 AM #113
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01-20-2015, 03:52 AM #114
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01-20-2015, 03:52 AM #115
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01-20-2015, 03:56 AM #116
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01-20-2015, 03:57 AM #117
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01-20-2015, 03:58 AM #118
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01-20-2015, 03:59 AM #119
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01-20-2015, 03:59 AM #120
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