Seated OHP
45 x 5
95 x 5
105 x 3
120 x 3
135 x 7
Front Raise ss Side lateral ss Rear Laterals
12.5 x 8
12.5 x 8
EZ Bar Preacher Curls
55 x 10
55 x 10
DB Hammer Curls
35 x 10
35 x 10
NOTES
Quick session today. About 45 minutes.
Rather than doing all the shoulder work as straight sets, I superset them. Tougher than it looks, hence, the 8 reps.
1st set of preacher curls was seated and I did not get a good ROM. I adjusted the bench and did the second set semi-standing, more leaning against the pad. This gave me a much better ROM.
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Thread: Bamazav's Dog House Training Log
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11-15-2018, 05:23 PM #31
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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11-17-2018, 02:52 PM #32
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
11/17/2018 Deadlift Day
Hex Deadlifts
45 x 5
135 x 5
225 x 3
280 x 3
320 x 3
360 x 3
Hex Bar RDL
225 x 8
EZ Bar Yates Row
90 x 12
90 x 12
Pull ups
5 - neutral grip
3 - Wide Grip
DB Spider Curls
50 x 8
NOTES
Quick Day, about a 50 minute session. Went with the Hex Bar over a Straight bar due to the back being a bit tender.
EZ Bar Yates Row - Switched these up to an EZ Bar to change the angle. My elbow felt a lot better with this change. Only problem was my math. I wanted 100 lbs, but misloaded the bar, only making a 90 lb total weight.
This next week will be somewhat of a delaod, due to the Holiday week. Will train Monday and Tuesday, we will be out of town until Sunday, so I will be away from the board and the gym.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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11-20-2018, 04:39 PM #33
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
Thanksgiving Week Sessions
Shortened week due to travels.
Monday
Squat
45 x 5
135 x 5
225 x 5
255 x 3
285 x 4
Seated Overhead Press
45 x 5
95 x 5
115 x 5
130 x 3
145 x 4
Old School Belt Squat
75 x 12 - too light
100 x 12 - much better
Glute Ham Raise
10
10
Seated Calf Raise
106 x 10
106 x 10
Tuesday
Hex Deadlifts
45 x 5
135 x 5
225 x 5
300 x 5
340 x 3
380 x 1
Hex RDL
225 x 10
Bench Press
45 x 5
95 x 5
135 x 5
150 x 3
170 x 3
Close Grip Bench Press
120 x 10
120 x 10
EZ Bar Yates Row
105 x 10
105 x 10
Dips
10
10David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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11-21-2018, 05:34 AM #34
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11-21-2018, 07:53 AM #35
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
I don't do a ton of these. Was at the Church on the dip station there, V handle. Was a little wider than I like. My set up in the Dog House is adjustable, so I can narrow them more to my liking. Have you tried Tricep Pushups or, not sure of the proper name, Bar push ups? Both are good for triceps and indirectly hit the pecs too.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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11-26-2018, 02:12 PM #36
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
No work done while away this past long weekend.
Today all I did was squat. I could just not get my mind on working out. Just no motivation today. Travel lag? I dunno.
Squats
45 x 5
135 x 5
185 x 5
205 x 5
235 x 5
265 x 5David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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12-13-2018, 05:35 AM #37
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
Not much has been happening the last few weeks. Due to church happenings, family happenings, travels and life, I have done well to even get to the Dog House once or twice a week. This is the first week in a while that I have been able to do an entire training session. So, let me catch you up on this week.
Monday 12/10/2018
Squat Day
Squats
45 x 5
135 x 5
185 x 5
205 x 5
235 x 5
265 x 5
Pulley System Belt Squats
100 x 8
100 x 8
100 x 8
Leg Extensions
100 x 12
100 x 12
Glute Ham Raise
10
10
Smith Machine Standing Calf Raise
205 x 10
205 x 10
205 x 10
NOTES
I didn't do an AMAP set with Squats, since I have not been consistent in the gym. I just wanted to make sure I got my goal for the day before trying to press and hurting something.
The Pulley System Belt Squats are not working as well as I had hoped. I will be returning to my loading pin and cinder block old school belt squats from here on out. I will actually be alternating them with Front Squats and slowly working those numbers up.
Tuesday 12/11/2018
Bench Day
Bench Press
45 x 5
95 x 5
115 x 5
120 x 5
135 x 5
155 x 5
Bench Daddy Overload Sets
180 x 3
180 x 3
Close Grip Bench
135 x 8
135 x 8
Incline Bench
110 x 10
110 x 10
Cable Tricep Pushdowns
53 x 10
53 x 10
53 x 8
Dips
8
Scott Cable Extensions
53 x 4
53 x 6
NOTES
Bench went well. Added in two sets of overloads using the Bench Daddy. This is similar to Mark Bell's "Slingshot," and serves to help off of the chest. I use it for overload sets.
Dips didn't go as well as hoped, but my biceps and triceps were pretty well done by these so that was to be expected.
Thursday
I have to perform a funeral right in the middle of the day and then a rehearsal a couple hours later, so today's session will be pushed to tomorrow and tomorrow's to Saturday. Shoulder work tomorrow.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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12-14-2018, 02:19 AM #38
David, like our mutual friend, I know you are always busy helping others. Glad to know you are still with us.
As for the training, as long as your mind is in the right place, your body will never forget about your goal. And we both know it's true.Last edited by Samraiwise; 12-14-2018 at 02:26 AM.
🌺 Lauren Brooks Kelly (snailsrus) - Jul 25, 1991 – Jan 29, 2022
Thread: RIP Snails : https://forum.bodybuilding.com/showthread.php?t=181070293&page=100
⭐ Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
http://www.youtube.com/watch?v=U8eIkpZ29u0
⭐ Over 35 Journals > Samurai, Without Ever Having Felt Sorry For Itself:
https://forum.bodybuilding.com/showthread.php?t=4832373&page=200
📌 Please Call me Kaz, a 64-year-old 🥋 Karate Kid in Tokyo.
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12-14-2018, 01:58 PM #39
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
Thank you my friend. Keeping the mind in the right place is often harder than the training.
Here is today's Session
Shoulders and biceps
Seated Overhead press, no seat back
45 x 5
65 x 5
100 x 5
115 x 5
135 x 1
135 x 1 - Standing
Front Raise/Side Laterals/Rear Laterals superset
15 x 10
15 x 8
15 x 8
Landmine Press (Plate Weight Only)
35 x 10
35 x 10
35 x 10
Spider Hammer Curls
30 x 15
30 x 15
Spider Curls
30 x 15
30 x 15
NOTES
Seated Overheads were a struggle today.I could not get set up right. The 135 just didn't want to go today.
Front Raise/Side laterals/Rear Laterals - This is a great delt workout. Don't go too heavy.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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12-17-2018, 07:45 AM #40
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
So, I will be shaking things up to begin the new year. A friend of mine and his wife came up with the #Ten100 challenge. I have never really done anything like this and since I am not prepping for any meets any time soon, I thought I would give it a go. Gonna start on 1/7/2019 with the entire ten but in the mean time will be developing a higher volume training plan to be able to hit the goal of 10,000 reps in 100 days. I am adapting a routine from the 2000 called GVT2000, which is a body part adaptation of German Volume Training (10 x 10). Keep watch of the log and post comments and advise as I work through this in the next week or two. Actually, next week I will be traveling, so this week is experimentation, next week will be another forced deload, and then I will be back at it for good in Early January. Here is the challenge I will be attempting.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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12-17-2018, 02:15 PM #41
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
12/17/2018 Volume Training Experiment Day 1
See my previous post to understand why this is an experiment.
Belt Squats
85 x 10
85 x 10
85 x 10
Front Squats
115 x 10
115 x 10
115 x 10
Squats
205 x 10
205 x 8
205 x 8
Leg Extensions
110 x 15
Swiss Bar Curls
65 x 10
65 x 10
65 x 10
DB Hammer Curls
35 x 10
35 x 10
35 x 10
DB Alternating Curls
35 x 10
35 x 10
35 x 10
Straight Bar Glide Curls
65 x 10
Total Reps for the Day 201
NOTES
This is a variation of German Volume Training. Instead of doing one exercise for 10 sets of 10, I am using 4 exercises targeting the same body parts for a total of 10 sets of 10. While I did not count out the tempo, I used a slow, approximately 3,0,1 tempo for the belt squats and squats and a 3,1,1 tempo for the Front Squats. I was not sure what weights to use, so I started light. I will say that on Squats it was a rep PR. When I accomplish all the sets for at least 10 I will increase weight.
From warmup to finish this session took a little over one hour. I tried to keep rest times to less than one minute, though my final two squat sets tested that limit. Most rests were about 30 seconds.
Since the challenge also includes some dietary changes, I expect to see some changes physically and mentally. The full challenge will begin on 1/7/2019.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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12-17-2018, 10:10 PM #42
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12-18-2018, 08:03 AM #43
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12-18-2018, 09:34 AM #44
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
I am actually looking forward to the challenge. It is not going to be easy, especially the dietary aspects. I hope we all can learn something from this.
I just try to get better each day. Life and ministry have been tough, and busy lately, making training a challenge. After my last powerlifting meet, I decided I needed to take some time away from powerlifting so I am trying some new things. Lots of experimenting. This challenge is just my newest challenge.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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12-18-2018, 07:40 PM #45
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,332
- Rep Power: 124129
As long as this doesn't throw certain tendons/ligaments into an "overuse" condition (I'm sure you'll pay close attention to your body), this has WIN(!!!) written all over it. I particularly like the single ingredient foods challenge: apples, bananas, potatoes, beans, fish, chicken, etc.
Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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12-19-2018, 12:42 PM #46
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
It is a challenge, there is no award if completed, only a reward from trying to complete it. While my goal is to meet each goal of the challenge, I will be listening to my body throughout. It has been a long time since I have done 200 total reps in a session, that is why I am experimenting with my plan before I actually begin. Today I learned that Chest and Triceps on the same day was too much, so I have rearranged my plan. More on that coming. I will post today's workout, as soon as I remember where I set my log book. Geezer Brain Fog for the win.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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12-20-2018, 06:14 PM #47
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
Experiment Days 2 & 3
12/19/2018
Incline Bench
45 x 5
115 x 10
115 x 10
115 x 10
Decline Bench
125 x 10
125 x 8
125 x 8
Flat Bench
135 x 8
135 x 8
135 x 6
DB Flyes
30 x 13
Close Grip Bench Press
95 x 10
95 x 10
95 x 10
Skull Crushers
55 x 10
55 x 10
55 x 10
Rope Pushdowns
40 x 8
40 x 8
40 x 6
NOTES
Triceps are still fried, a day later. I have restructured my plan after this session. I started a little too ambitious. I asked a powerlifting friend who made the transition to body building what one piece of advise she had for someone making that jump. She said, "leave the ego at the door." Certainly not an original thought, but lesson was learned in this session. I was worn out and humbled. Switched the direct arm work to leg days.So now almost every area gets one day of indirect work and one day of direct work.
12/20/2019
Good Mornings
135 x 10
135 x 10
135 x 10
Hex Bar RDL
135 x 10
135 x 10
135 x 10
Seated Leg Press with High Foot Placement
130 x 10
130 x 10
130 x 10
Leg Curls
70 x 10
Seated Calf Raises
106 x 10
106 x 10
106 x 10
Kettle Bell Swings
15 x 10
25 x 10
25 x 10
NOTES
My legs are still sore from Monday but feel much better after today's session. I was going to try out the new rotation of hamstrings and triceps, but my arms would have none of that today. I think I have my plan ready, not to begin working on the nutrition.David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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12-21-2018, 07:09 PM #48
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
Hex Bar Deadlifts
135 x 5
225 x 10
225 x 10
225 x 10
Inverse Rows, feet up
7
5
5
Meadows Rows (PWO)
45 x 10
45 x 10
45 x 10
Lat Pulldowns
60 x 10
60 x 10
60 x 10
Glass Overheads
95 x 10
95 x 10
95 x 10
DB Arnold Press
15 x 10
15 x 10
15 x 10
Landmine Press(PWO)
30 x 10
30 x 10
30 x 10
NOTES
Good session all done in about an hour. I am continuing to think through the structure of this routine. Looking back over some notes from the past and a training plan Bo_Flecks wrote for me years ago, I can simplify my plan and still accomplish my goals.
Today was my Birthday so the wife and boys took me out to "The Butcher's Son" for Supper. Since it is the "Thing" to post pictures of your food, here is a pic of mine tonight. 12 oz Ribeye, Broc****ni, Cucumber salad, Blue Cheese and Bacon Steak Sauce.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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12-21-2018, 08:15 PM #49
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12-22-2018, 03:21 AM #50
Zav, I'll wait until your age will catch up with mine!! Happy B day to you, and MANY MORE!! You have a great family and here again I'm jealous!!🌺 Lauren Brooks Kelly (snailsrus) - Jul 25, 1991 – Jan 29, 2022
Thread: RIP Snails : https://forum.bodybuilding.com/showthread.php?t=181070293&page=100
⭐ Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
http://www.youtube.com/watch?v=U8eIkpZ29u0
⭐ Over 35 Journals > Samurai, Without Ever Having Felt Sorry For Itself:
https://forum.bodybuilding.com/showthread.php?t=4832373&page=200
📌 Please Call me Kaz, a 64-year-old 🥋 Karate Kid in Tokyo.
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12-22-2018, 12:00 PM #51
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
-
12-22-2018, 07:16 PM #52
-
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12-31-2018, 10:35 AM #53
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
Wish I could say I was ending the year strong. Went to see the grand daughter last week, ate lots of junk managed to lose 3 pounds, guess that is something. Now fighting worst cold I have had in years, so no training the rest of this year. Will begin again in a few days. I pray everyone starts the year strong and healthy.
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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12-31-2018, 03:05 PM #54
Hi Zav! Wish I had grandchildren to spend a new year's eve with. Congrats on your weight loss....take care and get well soon, my friend. *bow*
Back from the future! New year's greetings from 2019!!🌺 Lauren Brooks Kelly (snailsrus) - Jul 25, 1991 – Jan 29, 2022
Thread: RIP Snails : https://forum.bodybuilding.com/showthread.php?t=181070293&page=100
⭐ Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
http://www.youtube.com/watch?v=U8eIkpZ29u0
⭐ Over 35 Journals > Samurai, Without Ever Having Felt Sorry For Itself:
https://forum.bodybuilding.com/showthread.php?t=4832373&page=200
📌 Please Call me Kaz, a 64-year-old 🥋 Karate Kid in Tokyo.
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12-31-2018, 05:15 PM #55
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
-
12-31-2018, 07:00 PM #56
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,332
- Rep Power: 124129
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01-01-2019, 04:42 PM #57
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
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01-01-2019, 06:17 PM #58
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01-02-2019, 09:52 AM #59
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23321
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01-03-2019, 10:55 AM #60
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