Excellent lift today.
Supersetted chest and back pyramid style.
Bench pyramid was 225-245-265-295-305
Inclines, all four sets with 225x6-8 reps
Flyes wity 50s
Rows heavy from 220-260-300 ish
Heavy pulldowns at about 220
Npd 180-200
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Excellent lift today.
Supersetted chest and back pyramid style.
Bench pyramid was 225-245-265-295-305
Inclines, all four sets with 225x6-8 reps
Flyes wity 50s
Rows heavy from 220-260-300 ish
Heavy pulldowns at about 220
Npd 180-200
Procrastination is a sin. Missed my lift this am.
Fortunately I had a half day of work, caught a brief nap and two cups of coffee (with heavy cream) and plowed through the best leg day Ive had in a long time.
I wasn’t fatigued from sprints or jogs. I was a bit stiff from deadlifts but after warmups I did fine. Im able to get into my smith machine squat fit again as my shoulder has mended. Its been awhile since Id done SSB squats or smith squats but now I have a few smith squat sessions under my belt I can see I have lost strength there by alot…my glutes are weak!
I did about 5-6 pyramid squats up to 245. I did a pyramid of front squats as well as leg extensions and leg curls.
I feel that Im looking and feeling alot better on this diet and enjoy the food HOWEVER Id be lying if I didn’t admit to some cravings for pizza, fries, ice cream and even beer. For the moment no refeed planned.
There is some evidence that refeeds help protect muscle as you diet. What worries me however is all the healty stuff associated with the carbs that haunt me. I dont want to go back to all that pain , skin blemishes, asthma etc.
Reverse pyramid training on smith bench today.
Started with 325x2
[url]https://youtu.be/6u8bv0jGzmc[/url]
12 sets chest, 12 back.
Really like the way flyes are bringing up my pec development.
Getting into making “egg pizzas” on the weekends.
Today I used 4 eggs, 1 cup whites, salsa, two cheeses, three meats and jalapeños, added garlic and onion. Incredible low carb, high protein pizza.
Yesterday it was a pepperoni version only.
Im finding that using some salami, turkey slices, pepperoni….this stuff helps my on the weekends when old junk habits surface. These pizzas are so satisfying that yesterday I ate only three meals.
Deadlifts then legs afterwards.
[url]https://youtube.com/shorts/O8YQHffNQCo[/url]
Three sets with 405 today.
Had thirty min this am so trained shoulders. Ill do bis and tris later today.
For now, eating as much protein as I want and feeling fantastic.
Cooked up a steak and bacon in the same pan, boiled a bunch of eggs, packed chicken breast too.
After yesterday’s fantastic shoulders arms day (double split which was enjoyable) Ive got all the right food for today.
Red meat,,bacon and eggs for the win. This diet has cured some real annoying middle aged issues such as asthma, allergies, arthritis inflammation, acne/ ingrown hairs and other blemishes, indigestion/heart burn, sciatica too. I realize that science would say its “anecdotal “ but it’s factual. I no longer have suffer in pain with drives to and from work. That stiffness and achy leg syndrome is GONE. I need to remind myself of all these benefits vs focusing on what Im not eating.
Good solid chest and back day
45 min to do 14 sets each
Bench 5x3 305
Incline 5x5 235
Leg day
Ssb squats
235
285
305
Glute is mildly strained
Front squats
135
155
165
175
Leg ext x3 150
Leg curls x3 150
Shoulders this am, arms in the pm
Seated press 185x6-5-5-4
Upright rows 115x9
125x6,6,5
Then five sets side laterals
Chest and back
Bench pyramid 225,245,255,275, 295
Inclines 235, 245, 255, 265
Incline set 3 was 255x5
Incline set 4 was 265x3
Shockingly strong without carbs.
Narrow lat pulldowns 200
Wide pulldowns 200
Seated rows 260
Deads x3 today- felt heavy!
Front squats x5
Leg ext x4
Leg curls x4
Calf raise x3
Todays hour: shoulders/arms
Seated military pressx4
Upright rowsx4
Side lateral raisex5
Shrugsx3
Arms supersetted
Pushdowns/ez curls x5
More pushdowns/Calande curlsx5
About a year now of maintenance on a 50 lb wt loss.
Im enjoying both my training and my diet…
[url]https://youtube.com/shorts/HaIYumrucN0[/url]
Heavy pushes and pulls today!
Bench pyramid 235-285-305-325
Heavy rows as shown on the video.
Incline pyramid supersetted with wide pulldowns
Flys and narrow pds
Leg day!
Smith machine squat pyramid
135-185-225-275-225-185
Then front squats, leg ext, leg curls, calf raises
Shoulder and arm workout today
Seated press x4
Upright rows x4
Side laterals x5
Shrugs x4
Close grip benchx3/ ez curlsx3
Pushdowns x3/alt db curls x3
Skull crushers x3/ conc curls x3
Enjoyed todays training.
Deadlifts tonight
225x3
315x3
405x3
455 miss
435x2
445 miss
405x1
Moved on to front squats.
Not at all in the mood to lift after getting sick last night but at least I did something!
Yes, I did chest and back yesterday, just forgot to post it.
Shoulders this am, arms this pm
Seated press 135x19, 165, 175, 155
Upright rows 4x 115 lbs
Shrugs 4x 255 lbs
Side laterals x5 sets
Ill just smash bis and tris for 20-30 min later.
First planned break in about a year. I hate doing this but at times it’s necessary to alleviate all small signs of wear and tear…just really recover and heal, eat well and relax.
I plan to assemble the leg press tomorrow or possibly Tuesday.
I have the week off from work. Probably going to flip back to my every other day split.
Chest/back/shoulders
Off
Legs/arms
Off
Repeat.
The workouTs are 75-90 min instead of 45-60 min but the recovery is superior and I have more free days to do other things.
It does mean more discipline in the morning to start earlier and to get meal prep done on off days.
Nice lifts. Glad to see other real (old) men here! Lol
Todays workout:
Bench, incline, flys
Rows, wide pds, narrow pds
Seated press, upright row, side laterals
Four sets each
I wasn’t feeling “strong “ after traveling for a few days and maybe not sleeping or eating as usual…but it was a solid lift.
Today Im eating well.
Steak and egg whites for meal 1
Ground turkey, cheese and broccoli for the next two meals.
Dinner will be either more steak or chicken thighs.
Weight fluctuates 270-275
Travel is tough on the routine. Curious how tall you are?
[QUOTE=coltrane5000;1677676023]Travel is tough on the routine. Curious how tall you are?[/QUOTE]
About 5’9
Anyhow my son and I built the used leg press/hack squat machine. Nice addition to my home gym.
Took about 90 min maybe.
I started building my own home gym at age 13. Im 56 and think its finally done with the addition of the leg press/hack machine.
Amazing how I have spent most of my years lifting at home.
Im so glad to be back on my old split.
This am I trained arms first
Ez curls/pushdowns
Alt db curls/skull cruShers
Calande curls/overhead rope ext
Took a 5 min break and trained legs
Smith machine squat pyramid
Leg press pyramid
Leg extensions
Leg curls
Tomorrow I rest.
The chest,back,shoulders are done
Kept reps at 5-10 for everything. Good solid lift. 12 sets each.
Excellent arm workout this am. Three exercises for bis and three for tris.
Hitting the angles!
Tonight- legs!
Smith squats up
To 335 tonight
Leg press up to 14 plates
Leg ext 170
Leg curls 170