Memoirs of a Tough Old Bastard: the Resurrection of MHL

[mharrislove]

......and as we all know, money changes everything.

(I guess it's better than the place having to close down though)

Yup...ultimately, that's my take on the whole deal. As long as I do my part to get their early, I should be okay.

Good deal on the back.

Exactly. Trouble there (or anywhere else, for that matter) is the last thing that I need.

Strong MH! Looking strong in the pics!

I.A., is that really you? Well, I'll be damned...

Hey, MHL. Just dropping in to say Hello, long time no see. Hope you had a great summer. Did you do any shows?

Righter, is that really you? Well, I'll be damned, pt2...

No shows until the spring; that means good training and good eatin' through New Year's day!

Very interesting exercise choice. I'm going to add those to my own training soon, as well as those front squats you speak so highly of. Looking good MHL.

Both are hellacious choices - in a good way...

[mharrislove]

Hams and Back

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 12

HAMS

Sumo deads (from platform; belt; Vgrips on top sets)
----------- using red bands, 2 points of contact (wide), very high tension
135 - 235 x 5
225 - 325 x 5
315 - 415 x 5
----------- bands removed...
365 x 5
405 x 3


Gym Experiment: Back squats - (learning the low bar variant)
bar x 10
135 x 10
225 x 8
275 x 5
315 x 4
350 x 3


Lying leg curls (stack weight)
140 x 12
140 x 10
140 x 8


Standing leg curls (stack weight)
70 x 10
70 x 10
70 x 10



Standard deads --> Bentover BB rows (all done with a dead stop for each rep)
----------- using red bands, 2 points of contact (standard width), high tension
185 - 275 x 5
185 - 275 x 5
185 - 275 x 5


Seated high cable row (using lat pulldown attachment)
160 x 10
160 x 10
160 x 10


The "Take that you lazy bastard!!!" High Frequency Sets
_____________________________________________

Single-arm DB rear laterals SS w/DB front raises
70 x 10 / 30 x 10
70 x 8 / 35 x 8
70 x 6 / 40 x 6


Reverse curls
70 x 10
80 x 10
70 x 10

_____________________________________________







Impressions:

I was thankful for a weekend workout. After a stress filled week, I could finally settle in and really get into the session. My energy was still lacking a bit due to my sleep deficit, but I made the best of what I had in the tank. Every week will be tough until the final deadlines are made towards the end of the year, but next week will allow me to back away from the precipice a bit, so I hope to have a better handle on everything in general.






The WTF? Gym Moment of the Day:


Able-bodied gym goers taking the elevator from the 2nd floor to the 3rd or 4th floor?


Really..?

[ironwill2008]

I.A., is that really you? Well, I'll be damned...

LOL. Pretty much my reaction when he popped into my journal.

Gym Experiment: Back squats - (learning the low bar variant)
bar x 10
135 x 10
225 x 8
275 x 5
315 x 4
350 x 3

Good work; the iron is adding up.

The WTF? Gym Moment of the Day:


Able-bodied gym goers taking the elevator from the 2nd floor to the 3rd or 4th floor?

Probably just trying to avoid overtraining.

[IronAvalanche]

Loads of truth in there MH! And yes everyone, I have returned!




On spread with you MH. Catch you on the flip side!

[Sillybubba]

Hey, how do you like that low bar variant for your squats? Is your back able to tolerate it any better? Nonetheless, great work!

[2nd_chance]

I miss this journal... needed some inspiration and found it here

[wedjim]

Solid work made me smile, wtf made me sad. I'm so easily manipulated.

Solid stuff just as I remember!

[mharrislove]

Chest w/triceps + calves

BUILD

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

Feelin' good and ready to train...



CHEST/TRICEPS

Flat BB bench press - shoulder rehab, Phase 2 (dynamic resistance)
bar x 10
--------- two doubled red bands, high tension
45 - 135 x 10
115 - 205 x 10
135 - 225 x 10
155 - 245 x 8
175 - 265 x 5
185 - 275 x 4
155 - 245 x 8
135 - 225 x 12


CGBP (dynamic resistance)
--------- two doubled red bands, high tension
115 - 205 x 14
135 - 225 x 10
135 - 225 x 9


"Gironda" presses
115 - 205 x 10
115 - 205 x 10
135 - 225 x 8


Machine dips
110 x 15
170 x 10
170 x 12

Nice feel on these; more of a pump than I've had in recent workouts...


Reverse grip tricep cable pressdowns
130 x 10
130 x 10
130 x 10


Seated machine flyes (stack weight)
130 x 10
145 x 10
145 x 10
145 x 7+3

All reps with 2 sec holds at peak contraction







The "Take that you lazy bastard!!!" High Frequency Sets
_____________________________________

Leaning laterals - 10/8/6 scheme
30 x 10
40 x 8
50 x 6


* arm work SS with calf work *

_____________________________________


CALVES

Standing heel raises SS w/cable curls (heel raise weight listed for one side)
1 plate x 15 / 80 x 10
2 plates x 12 / 90 x 10
3 plates x 10 / 100 x 10


Seated heel raises
2 plates x 15
2 plates x 15
2 plates x 15






Impressions:

[mharrislove]

LOL. Pretty much my reaction when he popped into my journal.

Okay...so it's not just me.

Good work; the iron is adding up.

Yes. While it's nothing spectacular relative to my former self, I am building a case for respectability...

Probably just trying to avoid overtraining.

LOL, that joke is giving them way too much credit!!!

Loads of truth in there MH! And yes everyone, I have returned!

Welcome back again, bro. I look forward to catching up with you.

On spread with you MH. Catch you on the flip side!

My online time has been slight as of late, but I'm not ready to bail just yet - so, you know where to find me.

Hey, how do you like that low bar variant for your squats? Is your back able to tolerate it any better? Nonetheless, great work!

I'm still making judgments as I figure things out, but the back has been incredibly well-behaved. Part of the reason behind that is following the lift after deads is decreasing the amount of weight that I use.

I have a little something in the tank on all of the posts that I've made about back squats over the past few weeks. However, I am trying to allow for my spine to adjust to the loads gradually regardless of what the LE muscles are willing to take on...

I miss this journal... needed some inspiration and found it here

I.A., is that really you? Well, I'll be damned... (Part #237)

WTH goin' on around here? If you add FLEX, Ms. Mac, Meatpants, and Buckspin to this page, then will we'll be in the throes of a legit O35 BB.com reunion!

Good to hear from you, man; Cyborg sightings are always welcome around here!

Solid work made me smile, wtf made me sad. I'm so easily manipulated.

I don't blame you...that pic IS sad... (Srs)

[ironwill2008]

Flat BB bench press - shoulder rehab, Phase 2 (dynamic resistance)
bar x 10
--------- two doubled red bands, high tension
45 - 135 x 10
115 - 205 x 10
135 - 225 x 10
155 - 245 x 8
175 - 265 x 5
185 - 275 x 4
155 - 245 x 8
135 - 225 x 12

Good deal on the shoulder rehab work.

Gotta keep it moving.








I'm with you on the 'reunion' comment. I can understand the time required to maintain a journal, but it's still a bit disappointing when regulars drop away.

[mharrislove]

Quads, Biceps, and Forearms

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

QUADS

Front squats
bar x 10 wu
--------- red bands, doubled, very high tension
45 - 145 x 5
115 - 215 x 5
155 - 255 x 5
185 - 285 x 5
205 - 305 x 3
225 - 325 x 2 banded PR

I had only planned on going to 185 - 285, but things felt good. So, I kept going...



Adapted leg presses (narrow stance; using hip sled machine; stack weight)
330 x 15
330 x 15
330 x 20


Leg extensions
140 x 15
140 x 15
140 x 15



BICEPS/FOREARMS

BB curls (using Oly bar)
45 x 10
65 x 10
85 x 10
95 x 8
115 x 6
115 x 6
115 x 5

Only as I type this out do I realize that I forgot use bands with the curls this week. I felt like that I had been away from Oly bar curls for too long, so I think that I instinctively set up at the Oly bar without even a second thought...


DB Hammer curls on Preacher bench
35 x 10 / 35 x 10
35 x 8 / 35 x 8
35 x 8 / 35 x 8


Machine Preacher curls (plate weight)
1 plate x 12
1 plate + 10 lbs x 10
1 plate + 10 lbs x 8+3

I prefer the stack weight machine - if I'm going to use a machine at all - so I can quickly select the load. But it was taken...


Standing behind-the-back BB wrist curls
135 x 15
185 x 12
205 x 10


The "Take that you lazy bastard!!!" High Frequency Sets
________________________________________


DB front raises
30 x 10
35 x 8
40 x 6

________________________________________






Impressions:

My regimen is about 75% planning and 25% inspiration, these days. Having this amount of instinctive training in the mix is probably about ideal for experienced lifters, IMO. My crazy work schedule is still impacting my overall energy, so my recent workouts have been down about 3 to 5 sets, or so. I'm not sure how I know the right amount of work that I need at a given time...I just know. FWIW, the workload is still decent for the lower extremities since I'm doing some form of a squat twice within a lifting cycle (i.e., every 6 days). After 44 years on this planet, my legs have never been bigger than they are right now, so I'm going to stay on the current course for the time being...






The WTF? Gym Moment of the Day:

Me typing this journal entry twice, since an errant key stroke obliterated the page that I was working on... (@#$%^&*!...)

[Payton1221]

Standing behind-the-back BB wrist curls
135 x 15
185 x 12
205 x 10

Leave no stone unturned! gj

[IronAvalanche]

QUADS

Front squats
bar x 10 wu
--------- red bands, doubled, very high tension
45 - 145 x 5
115 - 215 x 5
155 - 255 x 5
185 - 285 x 5
205 - 305 x 3
225 - 325 x 2 banded PR

I had only planned on going to 185 - 285, but things felt good. So, I kept going...

That's some heavy front squatting. Good to see your still enjoying those bands. They really add a different dimension to lifts. I haven't tried them on front squats before. Do they cause you to have any balance issues from their pull?

[Lou1se]

After 44 years on this planet, my legs have never been bigger than they are right now, so I'm going to stay on the current course for the time being...

Excellent! That's got to feel good

[Vytis]

Can you have a talk to my legs please. I'm guessing they think that because the are now over 40 themselves that they don't have to do any growing. Damn twigs....

[Raigs]

Nice to see the squats felt good enough to up it to a heavier set

ehhh sometimes switching up the style of curls is a great thing

[mharrislove]

Leave no stone unturned! gj

Despite the occasional power surge, I'm still a bodybuilder to the core...

That's some heavy front squatting. Good to see your still enjoying those bands. They really add a different dimension to lifts. I haven't tried them on front squats before. Do they cause you to have any balance issues from their pull?

Using bands with front squats is like going to the local bar and having the bartender give you the special hooch from behind the counter - you can handle it, but it's only for regulars, and you only occasionally get to experience the privilege.

Cheers!

Excellent! That's got to feel good

You know it, L!

Can you have a talk to my legs please. I'm guessing they think that because the are now over 40 themselves that they don't have to do any growing. Damn twigs....

LOL, I have many body parts that can relate!

Nice to see the squats felt good enough to up it to a heavier set

ehhh sometimes switching up the style of curls is a great thing

More often than not, my body knows what it needs before my head does...

[Sillybubba]

It's quite impressive that you are able to work well within your limitations. Work can drain the Hades out of you and I'm happy you're still able to get some solid work in despite your volume being down. Honestly, volume is a big key, but so is contraction, rest, recouperation, recovery, concentric, eccentric, TUT, you name it. If you're working with Big Wheels now instead of a moped, you're doing something right. "You fight like an older man".....wisdom!

[2nd_chance]

BB curls (using Oly bar)
45 x 10
65 x 10
85 x 10
95 x 8
115 x 6
115 x 6
115 x 5

I love heavy/low rep barbell curls too... sometimes I even do them in the squat rack (especially since no one but me and one other person squats)

How about that RGIII.... Wow!

[mharrislove]

Delts w/calves

Against all fears...

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• leg extensions, 1 x 15
• lying leg curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10

DELTS/TRAPS

Standing BB presses
bar x 10
-------------- two double looped, orange bands, very high tension
45 - 115 x 5
65 - 135 x 5
85 - 155 x 5
95 - 165 x 5
105 - 175 x 4

It was perfect timing for the Dynamic Phase of training, as far as delts go. I haven't gone heavy with OHPs since the mid-back fubar, so the explosive lifting style and requisite intermediate loads was just what the doctor ordered as I work my way back...


Single-arm DB clean & press
60 x 5 / 60 x 5
65 x 5 / 65 x 5
70 x 4 / 70 x 4


Seated laterals SS w/standing BB BNP
35 x 10 / 85 x 10
35 x 10 / 85 x 10
35 x 10 / 85 x 10


Behind the back shrugs
155 x 20
245 x 15
335 x 10


** Other delt work incorporated into calf and "lazy bastard" work via supersets



The "Take that you lazy bastard!!!" High Frequency Sets
____________________________________________

Seated machine rear laterals SS/w seated machine flyes (stack weight)
115 x 10 / 130 x 10
130 x 10 / 145 x 10
130 x 10 / 145 x 10

All flye work with 2 sec holds at peak contraction

____________________________________________



CALVES

Recumbent heel raises SS w/loose plate front raises (stack weight w/calf work)
170 x 15 / 25 x 10
190 x 15 / 25 x 10
210 x 12 / 25 x 8


Seated heel raises (plate weight)
2 plates x 20
2 plates x 20
2 plates x 20





Impressions:

[mharrislove]

It's quite impressive that you are able to work well within your limitations. Work can drain the Hades out of you and I'm happy you're still able to get some solid work in despite your volume being down.

Absolutely. I learned my lesson from my college years: stopping my lifting because of "busyness" was one of the worst decisions that I have made. I won't make that mistake again now that I'm in a mid-career tornado...

I love heavy/low rep barbell curls too... sometimes I even do them in the squat rack (especially since no one but me and one other person squats)

How about that RGIII.... Wow!

LOL, yes, I'm starting to understand the psychology among lifters that curl in the squat rack at cable/BOSU ball dominated gyms - might as well use the equipment...

x 2 on RGIII; even in the last loss, fans have to be happy with the skills that are display at the QB position.

[Raigs]

Nice OHP glad it feels good now. and geeze DB clean and presses always looking good

[Payton1221]

Single-arm DB clean & press
60 x 5 / 60 x 5
65 x 5 / 65 x 5
70 x 4 / 70 x 4

For some reason, this prompted a question in my mind regarding symmetry. I'm thinking exclusively of arms (because of a 3/4" deviation of mine), but have you had to address symmetry issues, and if so, did you just address it with added volume or frequency?

[hazto]

Strong looking workout, nice curls.

[IronAvalanche]

Good job on those OH presses. Great way to start a Sunday, and you got the work done before football too.

[Tifflex]

I see you haven't missed a beat; carry on.

[VoxExMachina]

Pretty solid looking work, as usual, MHL. I've never tried using bands on overhead work.

[-=FLEX=-]

WTH goin' on around here? If you add FLEX, Ms. Mac, Meatpants, and Buckspin to this page, then will we'll be in the throes of a legit O35 BB.com reunion!

in on reunion thread!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


'Sup MHL?

Still killing the steel I see.

[mharrislove]

Nice OHP glad it feels good now. and geeze DB clean and presses always looking good

Thanks. I hadn't felt any pain in the midback for a while. But I may have spoken too soon. During some Olympic Daddy events with the kid, he landed on me just right and strained the same area. Hopefully it will settle down before tomorrow's session.

For some reason, this prompted a question in my mind regarding symmetry. I'm thinking exclusively of arms (because of a 3/4" deviation of mine), but have you had to address symmetry issues, and if so, did you just address it with added volume or frequency?

Yeah, I think that most BBers have a mild case of asymmetry in at least one body part. I only note it occasionally in my log, but I usually do a mild "back off" on the strong side (stop before failure; eliminate the last set or last exercise; etc) and do standard work for the weaker side. The extra work for the weak side is a valid approach (within reason, of course), but I already have extra work in regimen for lagging body parts (independent of symmetry issues), so that's not really an option for me.

Strong looking workout, nice curls.

Thanks; still on the hunt for improvements there come 2013.

Good job on those OH presses. Great way to start a Sunday, and you got the work done before football too.

Most definitely. You shoulda' been here a couple of months ago - I really making gains by leaps and bounds on that lift before I crunched my back on the bench. It's slowly coming back to life.

I see you haven't missed a beat; carry on.

Nope. Even when I can't be at my very best because of other commitments, I have been trying to remain as consistent as possible.

Pretty solid looking work, as usual, MHL. I've never tried using bands on overhead work.

That may be the most difficult exercise that features the bands; an acquired taste, for sure.

in on reunion thread!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

It would be even better in person with grilled carnage and cold beer.

[-=FLEX=-]

It would be even better in person with grilled carnage and cold beer.

Agreed.