Recapturing my Youth at 72

[ArchAngel'73]

Merry Christmas Bob!
I'll be back more in the New Year.
Keep going strong brother.

[ljimd]

Merry Christmas to you and the family.

[Lou1se]

Merry Christmas Bob! I'm expecting 2014 to be a great year. Enjoy the day..eat, drink and be merry to you and your loved ones

[brahskimoseph]

damn, this is impressive

[HoustonTXMuscle]

Hope that everyone enjoyed the holidays with your loved ones… no matter how different they might have been.



Christmas dinner is traditionally beef. As I was in charge, opted for bone-in strip steaks rather than Beef Wellington or standing rib-roast. It was a sunny, yet chilly 58, yesterday in Houston. Fired up the grill and prepared the entree for Christmas dinner outside.



Didn't even attempt to trim the fat.





My plate looked quiet a bit different from most days; no fish, baked sweet potato and asparagus. Logging this food porn as it's a real departure from my diet, which is basically gluten and dairy free and only on a rare occasion would include a white potato. The green stuff? Yes, it's brocolli, but mixed with rice and more cheese. Definitely didn't even attempt to log it into myfitnesspal.



Desert consisted of 3 choices: pumpkin pie, pecan pie and cheesecake (no sugar, low carbs). I opted for pecan pie thinking that of my fat macros for the day might have been a little low.

Merry Christmas Bob!
I'll be back more in the New Year.
Keep going strong brother.

Merry Christmas to you and the family.

Merry Christmas Bob! I'm expecting 2014 to be a great year. Enjoy the day..eat, drink and be merry to you and your loved ones

damn, this is impressive

Thanks, Brian, Larry, Louise and brahskimoseph. Hoping that each of you had an enjoyable Christmas.

[lynore]

Whoa, great looking meal!!! It's snowing here so 58 degrees sounds so good.

Happy holidays and Happy New Year to you and your family. 🎄🎉

[ironwill2008]

Steak pics ^^^^ alone are worth the price of admission!

[Vanguard1965]

Merry Christmas Bob and love the idea of steak for Christmas!

[hazto]

You can't go wrong with Juniors, have a great weekend.

[Mattshaw1988]

Just read through this journal . You're an inspiration . A professional in your ex job and also seem to have had many life experiences . You don't look 73 either .

True inspiration . Look forward to keep reading you're journal .merry Xmas and new year

[HoustonTXMuscle]

Last Entry for 2013

Have been on a de-load since Christmas. Despite that, except for Christmas Day and yesterday (December 30) I've hit the gym everyday logging my entries in my hardcopy journal but not here.
Yesterday I took my wife into the hospital for surgery on her left leg. Left the house at 5 a.m. so that she'd be there by 6. Surgery went well, but I couldn't bring her home till 6 p.m. Thus, I missed my Back & Shoulder Deload workout.

December 31, 2013 - Legs Deload

In lieu of posting the reps and sets for today, I'm offering the following change. After my 10 minute warm-up, I found that most of the leg machines, as well as the Smith and the Squat Rack were occupied. No one was in the cage so I took advantage of starting my leg de-load workout with a rather weird, modified 5-3-1 routine for:

Jefferson Lifts
5 × 95
5 × 115
3 × 135
3 × 155
3 × 175
3 × 195
10 × 115
10 × 115
10 × 115
10 × 115
10 × 115

Absolutely no idea as to what my 1 rep max on these would be, but figure that it's around 250 without wraps which I forgot to take with me to the gym today. Purposely left out a + set and basically tried to keep my rests to <45 seconds. During that routine, 3 different guys approached me asking what I was doing and why. Was inclined to say that I didn't have the slightest idea, but decided that that probably wasn't a good idea.

Whoa, great looking meal!!! It's snowing here so 58 degrees sounds so good.
Happy holidays and Happy New Year to you and your family. 🎄🎉

Steak pics ^^^^ alone are worth the price of admission!

Merry Christmas Bob and love the idea of steak for Christmas!

You can't go wrong with Juniors, have a great weekend.

Just read through this journal . You're an inspiration . A professional in your ex job and also seem to have had many life experiences . You don't look 73 either .
True inspiration . Look forward to keep reading you're journal .merry Xmas and new year

Thanks, Lynore, Bill, Dean, David and Mattshaw. Am wishing each and everyone of you a safe, enjoyable, and prosperous New Year, in lieu of reps, as I'm still on spread.

Happy New Year!!!

[Vanguard1965]

Happy New Year to you as well Bob!

[Lou1se]

Glad the op went well. Wishing for your wife to make a full recovery and that they're managing the pain.

Nice work on the Jefferson Squats Bob! Lots of volume there.

Absolutely no idea as to what my 1 rep max on these would be, but figure that it's around 250 without wraps which I forgot to take with me to the gym today. Purposely left out a + set and basically tried to keep my rests to <45 seconds. During that routine, 3 different guys approached me asking what I was doing and why. Was inclined to say that I didn't have the slightest idea, but decided that that probably wasn't a good idea.

Hahahaha!

And I love the message in that meme :-)

Happy New Year! I wish you all the strength and courage to climb those hurdles that will challenge you this year.

[EjnarKolinkar]

Purposely left out a + set and basically tried to keep my rests to <45 seconds.

The BBB 5x10 really gasses me when I try to keep the rests short, but my conditioning needs a lot of work. I think it is my favorite part for that reason.

During that routine, 3 different guys approached me asking what I was doing and why. Was inclined to say that I didn't have the slightest idea, but decided that that probably wasn't a good idea.

lol, I would have. That would have been hilarious. Happy New Year Bob.

[HoustonTXMuscle]

January 2, 2014 - FTP - Thursday: Quads/Forearms/Calves

With the Advent of the New Year, PHAT becomes history and I return to the prep workout that I used in 2012.

Yesterday's Macros:

Skipped logging yesterday's macros due to a family New Year's Day gathering featuring several traditional dishes such as smoked turkey and dressing, ham and Hoppin' John (spicy black-eyed peas with rice), skillet cornbread, seasoned greens, pork and sauerkraut and a wonderful strawberry and sour cream cake.

Morning Stretching (at home):

Side-lying leg raises 1 x 10@side
Half-kneeling dynamic hip flexor stretches 1 x 10@side
Standing shins stretches 1 x 10@side
Standing quadriceps stretches 1 x 10@side
Seated hamstring stretches 1 x 10@side
Hurdler stretch stretches 1 x 10@side

Mid-afternoon workout:

Pre-work: 1 Scoop of Assault
Intra-work:1/2 Scoop AminoX
Post-work: 1/2 Scoop of XTend mixed with 1 Scoop of Cell-Mass at the gym and consumed on the way home. 30 minutes later, mid-afternoon snack.

Warm-up: Jogged a slow 9 minute mile on the treadmill at an incline of 2.

Exercises:

1. Leg (Double Knee) Extensions:
150 x 10
155 x 10
160 x 10
165 x 8

2. Angled Leg Presses (Zane Foot Position)
300 x 12
300 x 12
300 x 12

3.Squats (Wide stance, feet out at 45 degree angle):
180 x 10
190 x 10
200 x 10

4. Leg (Single Knee) Extensions with 3 sec pause:
55 x 8
60 x 8
65 x 8

5.Sumo Hack Squats:
275 x 12
275 x 12
275 x 12

6. Hip Adductions:
300 x 12
300 x 12
300 x 12

7.Standing Palms-Up Barbell Behind The Back Wrist Curls:
50 x 12 (3 sets)

8.Seated Palm-Up Dumbbell Wrist Curls:
20 x 12 (3 sets)

9. Seated Calf Raises:
155 x 15 (4 sets)

Cool-down: 15 minutes on Recumbent Bike (Alpine, Level 9)

Observations Really enjoying getting back in the groove with my old prep program. Despite Thursday not being an Off-day now, workout seemed to go much smoother and wasn't the least bit strenuous.

Glad the op went well. Wishing for your wife to make a full recovery and that they're managing the pain.
Nice work on the Jefferson Squats Bob! Lots of volume there..... I wish you all the strength and courage to climb those hurdles that will challenge you this year.

The BBB 5x10 really gasses me when I try to keep the rests short, but my conditioning needs a lot of work. I think it is my favorite part for that reason....
lol, I would have. That would have been hilarious. Happy New Year Bob.

Thanks, Louise and Robert. There was a motive to my madness as I wanted to see how long it would take me to perform the routine with one of my favorite exercises.

[Vanguard1965]

New routine? Prep routine, hmm is there more to the story or you just wanted a change? Nice work on those squats Bob!

[EjnarKolinkar]

Great your getting back in the groove with your old workout. Still looks like loads of leg volume, and a good variety.

I really like those behind the back wrist curls. For me they garuntee a great forearm pump.

[ljimd]

New routine? Prep routine, hmm is there more to the story or you just wanted a change? Nice work on those squats Bob!

I'm wonderin' the same thing. Nice work Bob.

[HoustonTXMuscle]

January 3, 2014 - FTP - Friday: Back/Biceps/Abs
Thursday's Macros:

Target: 2225
Calories: 2225
Protein: 242
Carbs: 73
Fat: 102
Water: 5.3 l

Mid-morning: Pre-cardio weight was172.5. That's roughly the same weight that I was at about 1.5 years ago, nine weeks out from my last show. I really don't obsess about my weight very much, only weighing in on Tuesdays and Fridays and rarely feel the urge to make changes in my bodyspace at this site.

Cardio - 30 minutes LISS on Treadmill

Crunches: 4 sets of 30 on half-ball

Chinups: 3 x 8

Regular Push-ups: 3 x 25

Mid-afternoon:

Pre-work: 1 scoop of Assault
Intra-work: 1/2 scoop of AminoX
Post-work: 1/2 scoop of AminoX mixed with 1 scoop of Cell-Mass at the gym and consumed on the way home. 30 minutes later, late-afternoon snack.

Warm-up: 10 minutes on Stairmaster (Fat Burner)

Exercises (in the following order):

1. Bent-over Rows:
130 x 8
130 x 8
130 x 8
130 x 8

2. EZ-Bar Preacher Curls:
60 x 15
70 x 12
80 x 12

3. Hoist Ab Machine:
120 x 15
120 x 15
130 x 15
130 x 15

4.HammerStrength Iso-Lateral High Rows:
110@arm x 12
110@arm x 12
110@arm x 12

5. 21 Barbell Curls:
50 x 7,7,7
55 x 7,7,7
60 x 7,7,7

6. Kneeling Rope Crunches:
150 x 15
160 x 15
170 x 15

7. Hoist Roc-It Mid-Rows:
224 x 12
224 x 12
224 x 12

8.Hoist Roc-It Bicep Curls - Build-up:
77 x 12
85 x 12
88 x 12

9. Weighted (Dumbbell between feet) Hanging Knee-ups :
10 x 15
12.5 x 15
15 x 15

10. Seated Cable V-Grip Rows:
150 x 12
150 x 12
165 x 12
165 x 12

11.Over-hand Face Pulls:
90 x 12
95 x 12
100 x 12

12. Frontal Hyperextensions:
3 sets of 12

Post-Lifting Cool-down:15 minutes on Elliptical (incline, 5 & resistance, 10)

Observations: Another better than average afternoon workout largely due to the fact that there were less than a handful of people in the weight area this afternoon. Have the resolutioners already dropped out?

Great your getting back in the groove with your old workout. Still looks like loads of leg volume, and a good variety.

I really like those behind the back wrist curls. For me they garuntee a great forearm pump.

Thanks, Robert. Wrist curls were something that I always seemed to overlook or not work into my PHAT workouts.

New routine? Prep routine, hmm is there more to the story or you just wanted a change? Nice work on those squats Bob!

I'm wonderin' the same thing. Nice work Bob.

Thanks, Dean and Larry. Simply wanted a change and decided to test myself....could I be ready a little over 2 months. Figured that had I really wanted to compete in the Phil Heath Classic in March that I'd be about 9 weeks out. At this point, I'm not sure if I'll ever compete again. Last year there were no entries in the Masters >70 class at any of the NPC shows in Texas and only one guy (>60) that entered the majority of shows. If I were to do another show, it would probably be Texas State which has been moved from October to August this year. Thus, to challenge myself, I chose to go back and use my modification of Jon Huston's 12-week contest prep that had worked well for me in the past:

http://liftforlife.com/content/bodyb...k-contest-prep

I really like the program. The fact that there is only 1 off day per week isn't a problem. I have no health problems, ample time, and plenty of stamina and energy.

[lynore]

I didn't know about your wife having an operation. Sorry. Glad to hear all went well and wishing her a speedy recovery.

Smoked turkey and dressing for New Year's Day sounds wonderful.

Well, you're back and lots of volume in your training. Determination is your middle name.

Happy New Year to you and your family.

[Vanguard1965]

I really like the program. The fact that there is only 1 off day per week isn't a problem. I have no health problems, ample time, and plenty of stamina and energy.

I love my 6 day a week program as well and the part in bold is the understatement of the year!

[HoustonTXMuscle]

January 4, 2014 - Saturday FTP -Shoulders/Traps/Calves III

Friday's Macros:

Target: 2225
Calories: 2225
Protein: 231
Carbs: 72
Fat: 102
Water: 5.3 l

Pre-work: 1 scoop of Assault
Intra-work:1/2 scoop of AminoX
Post-work: 1/2 scoop of AminoX mixed with 1 scoop of CellMass at the gym and consumed on the way home. 30 minutes later, late lunch.

No Cardio this morning.

Warm-up:10 minutes on the Treadmill (Cross-country at 4.2) followed by 3 sets of 25 regular push-ups mixed with 3 one minute front planks.

Exercises (in the following order):

1. Kettlebell Seesaw Press with 2 kettlebells:
20 x 12
20 x 12
25 x 10

2. Dumbbell Front Raises:
15 x 10
17.5 x 10
20 x 10
22.5 x 10

3. Seated Calf Raises:
150 x 12
155 x 12
160 x 12

4. Standing Plate Lifts:
35 x 12
35 x 12
35 x 12

5. Dumbbell Shrugs:
70@arm x 12
70@arm x 12
70@arm x 12

6. EZ Bar Upright Rows:
65 x 10
75 x 10
85 x 10

7. MTS Iso-lateral Shoulder Press/Weight is Per Side:
70 x 12 (warm-up)
100 x 12
105 x 12
110 x 12

8. MTS Machine (Chicken-wing) Lateral Raises:
65 x 12
70 x 12
75 x 12

9. Leg Press Machine, Calf Presses:
350 x 12(warm-up)
430 x 12
440 x 12
450 x 12

Post-Lifting Cool-down:15 minutes on Elliptical (Incline 5, Resistance 10)

Observations:Got to the gym about 10:30 this morning. All the cardio machines except for one TM was occupied. Thus, I chose to warm-up on that TM rather than wait for one of the 6 SMs. Workout went fairly smoothly. Four of my bb friends also chose to hit the gym this morning, despite knowing that it would be crowded with resolutioners. Future Saturday workouts will mirror today's except for Shrugs and hopefully increases on raises.

I didn't know about your wife having an operation. Sorry. Glad to hear all went well and wishing her a speedy recovery.
Smoked turkey and dressing for New Year's Day sounds wonderful.
Well, you're back and lots of volume in your training. Determination is your middle name.

Thanks, Lynore. Wife went into the same hospital on the same day as Barbara Bush. Luckily we were home 14 hours later. She seems to be recovering quite well now that she has circulation in her left femoral artery.

I love my 6 day a week program as well and the part in bold is the understatement of the year!

Thanks, Dean. Had to laugh at this because a lot of my closest friends will walk in front of me in the gym if I'm doing my warm-up and simply say: "I hate you!" Of course I know what they're usually referring to as I never see them jogging nor on the StairMaster.

Here's something that I saw today that I really like:

[Vanguard1965]

Here's something that I saw today that I really like:

Wow that crazy but then again your living proof that staying active has so many positive benefits. Like your signature says Inactivity Kills!!

[HoustonTXMuscle]

January 5, 2014- FTP - Sunday: Off-Day

Saturday's Macros:

Target: 2225
Calories: 2235
Protein: 244
Carbs: 73
Fat: 102
Water: 5.3 l

January 6, 2014 - FTP - Monday: Triceps/Abs

Sunday's Macros:

Target: 2225
Calories: 2235
Protein: 244
Carbs: 73
Fat: 102
Water: 5.1 l

Skipped my Monday morning LISS Cardio today. Realized that the Inspection sticker on my truck expired two months ago, which necessitated going to the dealer today. Unfortunately, I missed my service rep friend and ended up with another guy which all in all cost me at least an additional hour waiting for the service.

Pre-work: 1 Scoop of Noxipro
Intra-work: 1/2 Scoop of AminoX
Post-work: 1/2 Scoop of AminoX mixed with 1 Scoop of Cell-Mass at the gym and consumed on the way home. 30 minutes later, mid-afternoon snack.

Warm-up: Jogged a slow 10 minute mile on the treadmill at an incline of 2.
180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations 2 x 12 @40lbs, 1 x 12 @50 lbs
CableShoulder Abductions to 75 deg 2 x 12 @ 50 lbs, 1 x 12 @60 lbs
Cable Shoulder Flexion to 75 deg 3 x 12 @ 40 lbs

Afternoon Exercises in the following order:

1. Decline Bench Close Grip Tricep Presses:
140 x 8
150 x 8
160 x 8
170 x 8 PR

2. Kneeling Rope Crunches (170 lbs):
170 x 20
170 x 20
170 x 20

3. Standing Tricep Push-downs
130 x 8
140 x 8
150 x 8
160 x 8

4. Straight Leg Raises on Flat Bench: - 3 x 25

5. Windshield Wipers on Flat Bench: - 5 x 12 (straight legs up position)

6. Single Rope KickBacks (each arm):
30 x 8
40 x 8
50 x 8

7. Single Reverse Grip Tricep Extensions (each arm):
40 x 8
50 x 8
55 x 8
60 x 8

8. Hanging Knee-ups with a 10 lb Dumbbell using hanging arm straps: 3 x 20

9. Hoist Roc-It Seated Dips:
137 x 12
151 x 12
166 x 12

10. Decline Sit-ups with a 12.5 kg ball: 3 x 12

11. Rope Overhead Extensions:
90 x 8
100 x 8
110 x 8

12. Hoist Ab Chair:
130 x 15
130 x 15
130 x 15

Cool-down: 15 minutes on Treadmill (Incline 2, Speed 4.2)

Observations: Doing only Abs and Triceps resulted in a seemingly easy Monday workout. Will consider increasing weights on a few exercises next week.

For reference the following is a copy of J. Huston's workout and weight during his 12-week prep:
Tricep Extensions: 120 x 8, 130 x 8, 140 x 8, 150 x 8 Single Reverse Tricep Extension: 70 x 8, 80 x 8, 90 x 8 Rope Overhead Extensions: 100 x 8, 120 x 8, 140 x 8 Rope KickBacks: 70 x 8, 80 x 8, 90 x 8 Bench Dips without weight: x 15 -

January 7 , 2014 - FTP - Tuesday: Biceps/Hamstrings/Calves

Monday's Macros:

Target: 2225
Calories: 2235
Protein: 244
Carbs: 73
Fat: 102
Water: 5.2 l
No morning cardio.
Pre-work: 1 Scoop of Noxipro
Intra-work: 1/2 Scoop of AminoX
Post-work: 1/2 Scoop of AminoX mixed with 1 Scoop of Cell-Mass at the gym and consumed on the way home. 30 minutes later, mid-afternoon snack.

Warm-up: Jogged a slow 10 minute mile on the treadmill at an incline of 2.
180 degree Cable, Rot. Cuff (Ext. & Int.) Rotations: 12@30, 12 @40lbs, 12 @50 lbs
CableShoulder Abductions to 75 deg: 12@40, 12 @ 50 lbs, 12 @60 lbs
Cable Shoulder Flexion to 75 deg: 3 x 12@ 40 lbs

1. Afternoon Exercises in the following order:

2. Concentration curls:
35 x 8
37.5 x 8
40 x 8
42.5 x 6

3. Alternating Dumbbell Curls:
25 x 8
30 x 8
35 x 8 - Super set with:

4. Double Hammer Dumbbell Curls:
25 x 8
30 x 8
35 x 8

5. Standing Straight Barbell Curls
50 x 8
55 x 8
60 x 8

6. Seated EZ-Bar Preacher Curls:
70 x 15
75 x 12
80 x 12
85 x 10

7. Lying Leg Curls:
80 x 12
90 x 12
100 x 10
110 x 10

8. Straight Legged DeadLifts:
185 x 8
195 x 8
205 x 8
215 x 8

9. Single Leg Curls with 3 sec pauses:
50 x 8
60 x 8
70 x 8

10. Calf Raises:
150 x 100 (did as many as possible, rest, continued until reaching 100)

Cool-down: 15 minutes on Recumbent Bike (Level 9)

Observations:Session went well. Had been a while since I'd done SLDL. They were probably the most difficult thing that I did today, but managed to get all the reps in at planned weights.

For reference the following is a copy of J. Huston's workout and weight during his 12-week prep: Concentration curls: 45 x 8, 50 x 8, 55 x 8, 60 x 6 Alternating Dumbbell Curls: 35 x 8, 40 x 8, 45 x 8 Super set with: Double Hammer Dumbbell Curls: 30 x 8, 35 x 8, 40 x 8 High Cable Curls: 70 x 10, 80 x 8, 90 x 8 Double Leg Curls: 220 x 12, 240 x 12, 260 x 10, 280 x 10 Stiff-Legged Deadlifts with Dumbbell: 110 x 15, 110 x 15, 110 x 15 Single Leg Curls with 3 sec pauses: 100 x 8, 110 x 8, 120 x 8 Calf Raises: 160 x 100 (do as many as possible, rest, continue until you reach 100). -

Wow that crazy but then again your living proof that staying active has so many positive benefits. Like your signature says Inactivity Kills!!

Thanks, Dean.

[generetired]

Hey Bob - I'm back after two years and see that you are still absolutely killing the macros and the workouts. Well done! Unfortunately, I have traded the warm Houston sun for the blizzards on New Jersey. However, seeing your journal was a great way to kickstart my 2014.

[HoustonTXMuscle]

January 8, 2014 - FTP- Wednesday: Chest/Triceps II/Abs II
Tuesday's Macros:

Target: 2225
Calories: 2235
Protein: 244
Carbs: 73
Fat: 102
Water: 5.1 l

Mid-morning Cardop: - 30 minutes LISS on Stairmaster followed by:

Morning Exercises:

1. Crunches: 4 sets of 30 on half-ball

2. Ab Wheel Roll-outs: 3 sets if 15

3. Chinups: 3 x 8

4. Diamond Push-ups: 3 x 20

Mid-afternoon:

Pre-work: 1 Scoop of Noxipro
Intra-work: 1/2 Scoop of AminoX
Post-work: 1/2 Scoop of AminoX mixed with 1 Scoop of Cell-Mass at the gym and consumed on the way home. 30 minutes later, mid-afternoon snack.

Warm-up: 10 minutes on Stairmaster {Fat Burner)

Stretching: None

Afternoon Exercises in the following order:

1. Star Trac Chest Press
150 x 12
165 x 12
180 x 12

2. Incline Barbell Bench Press
150 x 12
160 x 12
170 x 12

3.Decline Bench Close Grip Tricep Press
140 x 12
150 x 12
150 x 12

4. Incline Dumbbell Flies
42.5 x 12
45 x 12
47.5 x 12

5PecDec
150 x 12
160 x 10
170 x 8

6.Flat Bench Dumbbell Press 40 x 12
45 x 8
50 x 8
55 x 8
55 x 8
40 x 8
30 x 8

7.Freemotion Cable Cross-Overs
55 x15
60 x 12
65 x 10

Post-Lifting Cool-down:15 minutes on Elliptical

Observations:Stayed with the old plan of doing the Ab work after morning cardio on Wednesdays. This results in a really short afternoon session of 7 exercises.

For reference the following is a copy of J. Huston's workout and weight during his 12-week prep: Incline Dumbbell Press: 90 x 8, 100 x 8, 110 x 8, 110 x 8=>80 x 8=>50 x 8 Incline Flyes: 40 x 10, 50 x 10, 60 x 10 Flat Flyes: 40 x 12, 45 x 12, 50 x 12 Cable Cross-Overs: 100 x 15, 120 x 12, 140 x 10 Tricep Extensions: 90 x 12, 100 x 12, 110 x 12 Single Reverse Tri Extensions: 60 x 12, 70 x 10, 80 x 8 Crunches: 4 sets

Hey Bob - I'm back after two years and see that you are still absolutely killing the macros and the workouts. Well done! Unfortunately, I have traded the warm Houston sun for the blizzards on New Jersey. However, seeing your journal was a great way to kickstart my 2014.

Thanks, Gene. Good to see you back. Houston hasn't been all that warm the last two days; first two freezes of the new year on Monday and Tuesday. Forecasts predict nice warmer (mid to high 60s) days the rest of the week

[lynore]

Wow, that's some training session!!!! Are you sure you're not 17 vs 73?

Houston may not be that warm and Boston is about 12 degrees. Brrrrr. Time to go to Florida. 😄

[ironwill2008]

8. Hanging Knee-ups with a 10 lb Dumbbell using hanging arm straps: 3 x 20

These caught my eye. Used to do them all the time, but have neglected them of late. Gotta get them back into my own routine.


I hope Winter is treating you well, Bob!

[HoustonTXMuscle]

January 9, 2014 - FTP - Thursday: Quads/Forearms/Calves

Yesterday's (Wednesday) Macros:

Target: 2225
Calories: 2235
Protein: 244
Carbs: 73
Fat: 102
Water: 5.2 l

Morning Stretching (at home):

Side-lying leg raises 1 x 10@side
Half-kneeling dynamic hip flexor stretches 1 x 10@side
Standing shins stretches 1 x 10@side
Standing quadriceps stretches 1 x 10@side
Seated hamstring stretches 1 x 10@side
Hurdler stretch stretches 1 x 10@side

Mid-afternoon workout:

Pre-work: 1 Scoop of Assault
Intra-work:1/2 Scoop AminoX
Post-work: 1/2 Scoop of XTend mixed with 1 Scoop of Cell-Mass at the gym and consumed on the way home. 30 minutes later, mid-afternoon snack.

Warm-up:10 minutes on Stairmaster (Fat Burner, Level 7)

Afternoon Exercises in the following order:

1. High Bar Squats (Medium Stance, surgical socks, no shoes, feet out at a 45 degree angle): speed work/explosive (<30 secs rest between sets) 170 x 8 (6 sets),
Re-instituted these from the PHAT program.

2. Leg (Double Knee) Extensions:
150 x 10
155 x 10
160 x 10
165 x 8

3.Sumo Hack Squats:
275 x 12
275 x 12
275 x 12

4. Leg (Single Knee) Extensions with 3 sec pause:
55 x 8
60 x 8
65 x 8

5. Angled Leg Presses (Zane Foot Position)
300 x 12
300 x 12
300 x 12

6. Hip Adductions:
300 x 12
300 x 12
300 x 12

7. Jefferson Lifts:
285 x 8
205 x 8
225 x 6
225 x 6

8.Standing Palms-Up Barbell Behind The Back Wrist Curls:
50 x 12 (3 sets)

9.Seated Palm-Up Dumbbell Wrist Curls:
20 x 12 (3 sets)

10. Seated Calf Raises:
155 x 15 (4 sets)

Cool-down: 15 minutes on Recumbent Bike (Alpine, Level 9)

Observations Majority of exercises were a repeat of last Thursday's workout. Changed the order of exercises today. Started out first by re-instituting squats the way that I was doing them in the PHAT routine. Also added the Jeffersons, primarily because of the way that they hit my quads. Made a point of holding the contraction for a second on both types of wrist curls.

For reference the following is a copy of J. Huston's workout and weight during his 12-week prep: Double Knee Extensions: 200 x 10, 220 x 10, 240 x 10, 250 x 8 Leg Presses: 640 x 12, 730 x 12, 820 x 10 Squats: 225 x 10, 315 x 10, 405 x 8 Single Knee Extensions with 3 sec pause: 90 x 8, 100 x 8, 110 x 8 Hip Extensions: 180 x 15, 200, 15, 220 x 15 Wrist Curls with Barbell (behind back): 115 x 12, 135 x 12, 155 x 12 Wrist Extension with dumbbells: 25 x 12, 30 x 12, 35 x 12 Calf Raises: 200 x 40, 220 x 30, 240 x 20 Seated Calf Raises: 115 x 20, 140 x 20, 165 x 20

Wow, that's some training session!!!! Are you sure you're not 17 vs 73?
Houston may not be that warm and Boston is about 12 degrees. Brrrrr. Time to go to Florida. ��

Thanks, Lynore. Age wise, I've been accused of being immature all of my life.

These caught my eye. Used to do them all the time, but have neglected them of late. Gotta get them back into my own routine.
I hope Winter is treating you well, Bob!

Thanks, Bill. Need to get back to using 20 lb DBs on these. We're lucky here in that we've only had a couple of light freezes and the prediction for the next 7 days is in the high 60s to low 70s.

[EjnarKolinkar]

Nice leg day Bob. Return of the PHAT Hibars,

I had one of those assault samples recently. Pretty tasty. The flavor eludes me right now for some reason.


Hope your wife has a good quick recovery.