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  1. #61
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    Originally Posted by tblodg15 View Post
    With those large DB incline presses you have to be close to 225x5! I would have guessed that much or more.
    You're a good judge of what someone should be able to do. I posted a video on page 1 of my journal of me getting 225x5, but it was an RPE of 10 . . . and I don't mean 9.99.

    I'm jealous of your 225x5 for two reasons:

    1) you did it with an RPE of 9
    2) the fact that you can still bench flat. That 225x5 video effort caused my shoulder to hurt for the next 3 months But was worth it because it was my first big flat bench attempt in literally years
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by tblodg15 View Post

    I shared this pic in the main O35 forum but this was from last week:
    You look magnificent, old man!

    Like Mark, I'm jealous of your bench, but I'm also jealous of your squats, your gym, your physique, your flooring, and your attitude. I wanna be like you when I grow up!

    OK, I'm not jealous of your shoes, but that's about it.
    I'm out, standing in my field.

    64 and still a newbie.
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  3. #63
    Registered User tblodg15's Avatar
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    Originally Posted by Payton1221 View Post
    You're a good judge of what someone should be able to do. I posted a video on page 1 of my journal of me getting 225x5, but it was an RPE of 10 . . . and I don't mean 9.99.

    I'm jealous of your 225x5 for two reasons:

    1) you did it with an RPE of 9
    2) the fact that you can still bench flat. That 225x5 video effort caused my shoulder to hurt for the next 3 months But was worth it because it was my first big flat bench attempt in literally years
    Well you did get 225x5 but no way I could DB incline press 75’s for 18+ reps or whatever it was. My left shoulder always has some discomfort, especially after bench press. But it is manageable as long as I am not doing flyes, incline presses, or ohp at the same time. I even stopped lateral raises a month or so ago, sometimes those bother my shoulder and sometimes they don’t. But with bench pressing 2X per week and making progress when I felt a twinge doing lateral raises I decided to just stop them for a while. As I mentioned before, switching to SSB for squats a couple months ago has really helped my shoulder probably more than anything.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  4. #64
    Registered User tblodg15's Avatar
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    Originally Posted by ElrondHubbard View Post

    OK, I'm not jealous of your shoes, but that's about it.
    Now that made me actually chuckle out loud, love your sense of humor (you were joking right ).

    You have a lot to be proud of with your workouts regardless of circumstances but even more so with your comeback. I truly find inspiration from a lot of you guys!
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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  5. #65
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by tblodg15 View Post
    Now that made me actually chuckle out loud, love your sense of humor (you were joking right ).
    Well, I always work out barefooted, except when it's cold and I'm wearing thick socks, so to my eye the shoes are there to complete the image. And they do that quite well!

    edit: Now that I think about it, I did drop a plate on my foot last year, and a decent shoe would have been a very handy thing to have at that moment!
    I'm out, standing in my field.

    64 and still a newbie.
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  6. #66
    Registered User tblodg15's Avatar
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    On Saturday I completed the last workout of this block which also coincides with the end of my 6 month gaining phase.

    Morning weight - 175.4, weekly average - 175.6 (up 11.6 lbs from weekly average of 164 at the end of Oct).

    I always stay a rep or 2 away from failure so to end this block I wanted to do some testing with as many reps as possible on bench and SSB squat. I picked a weight I thought I could get for 5 reps based on recent performance.

    Bench Press
    Warm-ups
    230 x 6 (failed 7th rep)
    Estimated 1 rep max 275 based on the average of several 1RM formulas in my spreadsheet.
    The most I have ever bench pressed prior to this block was 225 x 3 and a 250 max way back in high school 33 years ago.

    SSB Squat
    Warm-ups
    275 x 7 (didn't attempt 8th rep)
    Estimated 1 rep max 335 based on the average of several 1RM formulas in my spreadsheet.
    This is also a lifetime PR by a good amount as I had not squatted a single rep between HS and 50 years-old.

    I exceeded my goals for the end of my gaining phase and I will say it was fun working on strength for the first time. I mentioned this already but after I added a few extra sets I definitely saw an increase in strength. I kept trying to add weight to 3 sets of 5 and after stalling for a while I finally realized that I had adapted to 3 sets of 5 no matter how much weight I tried to pile on.

    Here is a video of the 230 x 6. I got out of my groove on the 3rd rep and even hit the upright so I was happy with 6 reps but the set could have definitely been executed better. I think without that bobble I would have been closer on the 7th rep, I will get it next time! Actually I hope to be up to 240 for the next time I attempt a 5 rep max which won't be until this winter.
    https://www.youtube.com/watch?v=kDd3...ature=youtu.be

    But for now I will do a deload this week while eating at maintenance calories and then start a 6 week cut. My plan is for a 500 calorie deficit through the end of June, maintain during month of July, and then in August get back to a surplus and start working on strength and building muscle again through next fall and winter.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  7. #67
    Registered User Payton1221's Avatar
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    Originally Posted by tblodg15 View Post
    Bench Press
    Warm-ups
    230 x 6 (failed 7th rep)
    Estimated 1 rep max 275 based on the average of several 1RM formulas in my spreadsheet.

    . . . and I will say it was fun working on strength for the first time.
    Agreed. It's a good/fun feeling when you can rep 225. And if you want another shot of the "feel goods," put 225 on a decline bench and rep that out. If you do (assuming you haven't benched decline in a while), start out with the bar, then slowly move up (perhaps after jumping straight to 135) just so that you "get in the groove." The reduced ROM just might enable you to get 225x10!!!
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  8. #68
    Registered User tblodg15's Avatar
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    Weekly average weight for last week - 176.0, I met my weight gain goal and the summer cut started on Monday (yesterday)!


    This past week was a deload and then some light "pump" type of workouts for a couple days before taking my progress pics for the end of this gaining phase. I did gain a little body fat around the midsection but I am happy with how I filled out elsewhere.





    12 pounds and 6 1/2 months between end of cut and end of bulk:



    Wednesday I plan to get back to normal training with a little bit of reset from the end of the last block. I am targeting 2,000 calories per day and I will adjust as needed in a few weeks. I only plan to lose 6 to 8 lbs as I don't have a desire to get super lean and the sunken face that goes along with it.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  9. #69
    Registered User Payton1221's Avatar
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    Wow. Simply W-O-W!!!

    Great job Troy!!!
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  10. #70
    Registered User tblodg15's Avatar
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    Originally Posted by Payton1221 View Post
    Wow. Simply W-O-W!!!

    Great job Troy!!!
    Thanks Mark! (I think LOL)
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  11. #71
    Registered User Payton1221's Avatar
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    Originally Posted by tblodg15 View Post
    Thanks Mark! (I think LOL)
    100% serious. And I just re-noticed the name of your journal "fitness by the numbers." Truer words have not been written
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  12. #72
    Registered User tblodg15's Avatar
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    Morning weight 173.8, weekly average 174.0.

    Weekly average weight 11 days into my cut is down 2.0 lbs.

    After a deload week I started a new block last week with a few new exercises. At the beginning of a block I normally start with moderate volume and RPE and then ramp both up throughout the remainder of the block. I must have forgot that sometimes a new exercise or one you had not done in a long time can bring on a new stress. I did pull-ups for 3 sets of 8 and having not done them in a long time I got sore af! I almost never get sore and this was SORE, as in never worked out a day in my life sore! Obviously pull-downs must not be as similar of a movement as I thought because I have been doing those for a long time. But I do vary my grip and for the last 12 weeks or so I had been doing pull-downs with a narrow v-grip handle. Switching to a wide grip pull-up made the outside top of my lats super sore and my biceps even got sore. I like varying the grip but it makes me wonder if the narrow grip is really hitting the lats as well as it should be? I also did dips 3 sets of 10 for the first time in a long time and my triceps got a little sore. In hindsight I should have started with 1 or 2 sets of each and then ramped it up from there because I was so still sore enough on Monday from Friday’s workout that I skipped it so I lost a training session because of my mistake. I have lifted when sore plenty of times but I was so sore it just seemed like I was better off with an extra day or 2 of recovery.

    I am still surprised how sore I got but then I remember how sore my legs got when I first started doing Bulgarian split squats even though I had been doing barbell back squats all along.

    On Saturday of Memorial weekend I also went and rode my quad for the first time in 6 months. The place I go to hill climb is a 3 hour drive so I get up at 4:30 to be there by 8:00A and we ride all day to make the long trip worthwhile. I got home after 9:00P so with driving there and back, unloading, changing, riding, a lunch break, more riding, loading up, and drive home it end up being a 16-18 hour day. Also ripping off road on a quad or dirt bike is physically demanding so I burn a ton of calories and that also probably contributed to my soreness a little because it was the day after the pull-ups and dips. Anyways because of the long physical day I also eat way more calories than normal but I am guessing I burned most of them off. With kids in multiple activities I only go on these riding trips once a month or once every two months but it is a blast.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  13. #73
    Humble Megalomaniac ElrondHubbard's Avatar
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    You're looking great, Troy! I think the weight you're shooting for is just about right for you.

    I hear you about the pullups. There's just nothing else like them. For me, even varying the grip width a little bit can introduce soreness or decrease my performance. So, just ease into it!
    I'm out, standing in my field.

    64 and still a newbie.
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    Originally Posted by tblodg15 View Post
    I am still surprised how sore I got but then I remember how sore my legs got when I first started doing Bulgarian split squats even though I had been doing barbell back squats all along.
    Bulgarian split squats always make me sore if I take a break of longer than just a few days. I normally feel them in my glutes.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  15. #75
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    6/9/19 morning weight - 172.2, weekly average 173.0

    3 weeks into my cut and I have lost 3 pounds on my weekly average and 5 lbs from highest to lowest single weigh in. The good thing is I have not been hungry very often and my training feels great. I started a new block 3 weeks ago and have added volume by increasing sets each week and so far I have not noticed any loss of energy.

    When i was working on strength during the surplus I was doing a lot of 5 rep sets on the big compound lifts. For this block I am going 8 to 10 reps on the compound lifts (still doing 10-15 reps on the accessories which is what I have always done). What I have found interesting is that lighter weights and higher reps on bench press are hurting my shoulder more than going heavy. In the past I thought I have found increasing volume bothers my joints even with lower intensity and this confirms it. This seems opposite of what others like payton have found but it seems to be the case for me. So because of this I am going to make a change to my programming after 3 weeks and stop doing barbell bench press for the remainder of the block. I will now do dumbell incline bench on Mondays. I am doing a narrow grip bench press on Friday (and dips on Wed) and will continue with the narrow grip because that one doesn't bother my shoulder. The pain isn't terrible and I could work through it but I think it is smart to take a break from normal bench press for a while. In the long run, regardless of any shoulder pain, it will probably be a good thing because it will be more fresh when I come back to it.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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    Monday's heavy/volume workout went well last night. This was the start of week 4 in this current block and I was planning on 5 sets across on each compound exercise with a taper next week but I am feeling good so decided to do 5 sets next week and move the taper back to week 6. So my volume progression for this block will end up as:
    week one - 3 work sets each compound lift
    week two - 4 work sets each
    week three - 4 work sets each
    week four - 4 work sets each
    week five - 5 work sets each
    week six - taper; 2 sets each, 5 to 10 lbs less on each exercise
    weeks seven thru 12 repeat above with maybe one additional set each week to end this block.

    Monday 6/10/19 Heavy/volume day

    DB Incline Bench Press
    warm-ups
    65 x 10
    65 x 10
    65 x 10, rpe 8
    65 x 10 rpe 8.5
    This was my first time doing db inclines in several months, a little wobbly but not terrible. I just switched from doing flat barbell bench press to reduce stress on L shoulder for a while (see previous post).

    T-bar Rows
    warm-ups
    180 x 8
    180 x 8
    180 x 8, rpe 7.5
    180 x 8 rpe 8

    Safety Bar Squats
    warm-ups
    210 x 10
    210 x 10
    210 x 10, rpe 6.5
    210 x 10, rpe 7?
    Harder for me to judge rpe on squats because they feel hard but I know on these I can psyche myself up to keep going more than I can on other lifts.

    DB curls
    37.5 x 10
    37.5 x 10, rpe left arm 9, right arm 8

    Rope push-downs
    35 x 17
    35 x 15, rpe 9

    I am only doing 2 sets on arm exercises because they get hit on the compounds but also because I am doing a trial right now and am doing hammer curls on Sat mornings after my weekly cardio at the YMCA. So arms are getting hit 4 times per week right now but Mon-Wed-Fri only 2 sets per session and Sat 3 sets.

    Energy is feeling great in the 4th week of a calorie deficit and I am actually doing more volume (with lighter weights) now than I was at the end of my calorie surplus. I am also seeing veins and definition show up in the mirror at 172 pounds that I didn't see at 165 pounds at end of my cut last fall.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  17. #77
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    Went to dinner with my wife at a Mexican restaurant on Saturday evening and then ate several chocolate chip cookies that my daughter made for Fathers day on Sunday. Not a big deal as I have always done those things on the weekends even during my 65 lb weight loss. But usually I plan ahead and didn't know we were going out to dinner so went way over my planned calories and weight shot up from a low of 171.2 on Saturday morning to 175.0 on Monday morning. That is one of the highest shifts I have seen since I started the daily tracking. To meet my target of 2,000 average for the week I am down to 1700-1800 calories this week but I will be back to 171 or less by Friday!

    Monday started off week 5 of this block and while in the deficit I am adding sets instead of weight as I ramp up volume throughout the mesocycle. After this week I will be taking a taper/deload next week so I went closer to failure on the last set than I normally do.

    Monday 6/17/19 Heavy/volume day

    DB Incline Bench Press
    warm-ups
    65 x 10
    65 x 10, rpe 6.5
    65 x 10, rpe 7
    65 x 10, rpe 8
    65 x 11, rpe 10 (failed on rep 12)
    The nice thing about actually going to failure beyond the additional stress before a deload is that I can see how close my rpe ratings and on this exercise I was dead on! Set 4 said I could have been able to get 12 reps and then on set 5 I failed on rep 12 but as fatigue builds up I usually get about 1 less rep on each following set.

    T-bar Rows
    warm-ups
    180 x 8
    180 x 8, rpe 6.5
    180 x 8, rpe 6.5
    180 x 8 rpe 7
    180 x 12 rpe 9.5
    Need to add weight to this one after the taper next week.

    Buffalo Bar Squats
    warm-ups
    210 x 10
    220 x 10, rpe 6
    220 x 10, rpe 6.5
    225 x 10, rpe 7
    225 x 10, rpe 7
    This was my first time doing high bar squats instead of safety bar squats in over 3 months. A couple observations were that my shoulder felt pretty good and I can definitely do more weight (20+ pounds) doing high bar than I can using the safety squat bar so I ramped up a little but could have went heavier here.

    DB curls
    37.5 x 10
    37.5 x 11, rpe 9.5
    -Superset with-
    Rope push-downs
    35 x 16
    35 x 16, rpe 9.5

    Energy still feeling great in the 5th week of a calorie deficit! Speaking of energy, my body definitely knows I am dieting as my resting heart rate started dropping as soon as I switched from a surplus to a deficit. I am always amazed at how our body fights some of these changes as it tries to maintain homeostasis...
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    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  18. #78
    Registered User Payton1221's Avatar
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    Originally Posted by tblodg15 View Post
    DB Incline Bench Press
    warm-ups
    65 x 10
    65 x 10, rpe 6.5
    65 x 10, rpe 7
    65 x 10, rpe 8
    65 x 11, rpe 10 (failed on rep 12)
    Troy, there's no one "best way" to program your work, but I'll usually incorporate a reverse pyramid scheme or simply going for broke on set #1 and then accepting the fact that slightly fewer reps will occur on sets #2 and #3. By going all out on set 1, there's no influence of accumulated fatigue to interfere with what my true strength was on that particular day.

    Regarding your shoulder issue, welcome to the club. For most older lifters, we have to simply do what we can when we can. I may just say to heck with it and ALWAYS do my pressing on an incline bench and with DBs which is preferred by my shoulders, but after DBs only for a while, I can usually use an oly bar for a few weeks before it starts to flare up again.

    That's awesome on the heartrate drop!
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    Troy, there's no one "best way" to program your work, but I'll usually incorporate a reverse pyramid scheme or simply going for broke on set #1 and then accepting the fact that slightly fewer reps will occur on sets #2 and #3. By going all out on set 1, there's no influence of accumulated fatigue to interfere with what my true strength was on that particular day.
    Hey Mark, thanks for your input. I have tried it both ways and I definitely get more total reps and therefore more volume by not going all out on the first set. So it’s not representative of my true strength but that’s not the purpose of performing these sets for me. Every once in a while I will do an amrap “test” and for those I just warm up good and then go for broke on the first set. But that’s not often, I usually stay 2 reps from failure on the compound lifts most of the time.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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    Originally Posted by tblodg15 View Post
    . . . and I definitely get more total reps and therefore more volume by not going all out on the first set.
    I agree with this. If you're ever challenged with an amrap for time (e.g., as many pull-ups in two minutes), you definitely don't want to burn out on your first "at bat." So regarding hypertrophy, do you value volume over intensity (i.e., pushing it closer to failure in this example)? I honestly don't know which is the bigger contributor, but I suspect that if one is better than the other then the difference is probably not significant.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    So regarding hypertrophy, do you value volume over intensity (i.e., pushing it closer to failure in this example)? I honestly don't know which is the bigger contributor, but I suspect that if one is better than the other then the difference is probably not significant.
    I definitely value volume over intensity. Here are my reasons why:
    1) my first year of lifting at 49 years old I went all out like I did back in high school and took every set to failure. I saw results but could only hit each muscle group every 4 or 5 days to be recovered. I tried twice a week or every 3 or 4 days and could not make it work taking every set to failure. My 2nd year of lifting I started working smarter versus harder and saw an improvement in my physique. I started leaving reps in reserve which allowed me to increase my frequency and volume and I started programming in blocks and taking deloads as well. The results are subjective because I am looking in the mirror and pictures but this style looks and feels more productive to me.

    Edit to add - I am currently hitting each muscle group every 2 or 3 days on full body for the last 5 months and digging it...

    2) During my bulk this winter when I was working on improving bench and squat strength I kept trying to increase the weight on the bar and was stalled for a while. As soon as I backed off on the weight and started doing more sets my strength started taking off! This is the best indication for volume in my own personal experience because strength is dependent somewhat on intensity but volume still matters. I saw an immediate measurable improvement by slightly reducing intensity and increasing volume.
    3) From what I have read and heard in podcasts the vast majority of clinical studies show that volume is the largest driver for hypertrophy once a minimum threshold for intensity is met. And these studies do show a statistically significant difference between lower and higher volumes.

    Having said that I agree that since muscle grows so slowly that practically it would be difficult to see a difference. I will say that if I was pressed for time and could only do 3 sets for each muscle group then I would definitely take them to failure. But for now I do believe I am better off doing 4 or 5 sets and leaving a few reps in reserve.
    Last edited by tblodg15; 06-19-2019 at 05:29 AM.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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    Thanks for your insight. I've read similar things like getting to within 1-2 reps of failure will not compromise progress AND will reduce fatigue thus allowing another stimulus to be applied in a shorter period of time. It's sad to admit, but I'm a 52 year old "bro." I still think like an 18 year old going to failure on my first set almost every time just to make sure that I've not lost anything Unlike you, who I think still has progress to be made, I'm sure that I've hit my genetic max (or at least I'm very, Very, VERY close to it), so whether I take my first set to failure or stop with 1-2 RIR, I think either will enable me to maintain what I have. Maintenance, for me, is 3 hard sets every 3-4 days (three pressing sets, three pulling sets, and three sets for legs which are sometimes done as rest-pause). For pressing, I alternate between incline DB bench and OHP (either with an oly bar or with DBs), so those exercises are only done every 6-7 days . . . but again, this is for maintenance.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    It's sad to admit, but I'm a 52 year old "bro." I still think like an 18 year old going to failure on my first set almost every time just to make sure that I've not lost anything :
    I love it, bro!

    I firmly believe that the best programming is one you believe in, enjoy, and will be consistent with. You know this but the details we are referring to are a small part of the process compared to just getting in the gym and working hard on a consistent basis.

    I am probably at 90-95% of my genetic potential but I enjoy the process and will keep working at it for now. But I am already planning for the day in a few years where I just work to maintain what I have built up to that point because I know it’s coming. Nothing at all wrong with that and honestly if I didn’t make any further progress I am happy with the changes I have made in my health and physique.

    Good discussion man!
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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    Not sure why its taken me so long to find this journal mate, but I'm glad I have.

    From one Croc wearing lifter to another - subbed! Reading this thread has been great, look forward to reading and learning from future entries.
    Cheers,
    Bill K
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    Originally Posted by BillPhoto View Post
    Not sure why its taken me so long to find this journal mate, but I'm glad I have.

    From one Croc wearing lifter to another - subbed! Reading this thread has been great, look forward to reading and learning from future entries.
    Thanks man!

    And LOL about the crocs, you just made me realize that I have not worn them for a long time. Since I switched to a full body routine 5 months ago and now do some form of squats every workout.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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    Completed my "light day" workout last night. I am using full body with heavy-light-medium days and for me light day means usually just 3 sets for each exercise, higher rep ranges, and choosing lower fatigue type of exercises. For example, I could do barbell back squats on a light day and just use less weight and higher reps but I choose bulgarian split squats which still work the hell out of the legs and get my heart rate up the fatigue-to-stimulus ratio is much lower than a back squat.

    Just like Monday's workout I am taking the last set closer to failure than normal with a taper coming next week.

    Wed 6/19/19 "Light" day

    Single Landmine Shoulder Press
    2 warm-up sets
    90 x 10, rpe 6
    90 x 10, rpe L 7.5, R6
    90 x 10, rpe L8, R7
    90 x L12, R14, rpe 9 both
    notes: 90 lbs includes bar plus plates. My left shoulder is my bad one and it doesn't hurt my shoulder but the left it is a few reps weaker than the right on this exercise. I haven't been doing this one very long and it feels like it might actually be good for my bum shoulder.

    Bulgarian Split Squat
    BW x 12 warm-up
    60 x 12, rpe <5
    60 x 12, rpe 6
    60 x 15, rpe 8
    notes: 30 lb db in each hand, right leg done first, heart rate went up to 157 during these sets and I was huffing a little!

    Meadows Single Landmine Row
    1 warm-up set
    90 x 10, rpe 7.5
    90 x 10, rpe 7.5
    90 x 15, rpe 9.5
    notes: 90 lbs includes bar plus plates. Another new exercise for me this block and my rpe ratings were off on this one compared to the last set. Also grip was close to giving out before lats.
    -superset with-
    Dips
    BW x 12, rpe 7
    BW x 12, rpe 7.5
    BW x 15, rpe 9.5
    notes: dips are also new this block and do not bother my shoulder at all!

    Face-pulls
    50 x 13, rpe 7
    50 x 13, rpe 7
    50 x 15, rpe 9
    -superset with-
    Single leg Calf Raises
    40 x 13, rpe 9
    40 x 13, rpe 9.5
    40 x 12, rpe 10
    5 myo reps
    4 myo reps
    4 myo reps
    notes: myo reps only on the last set of calf raises - after the 3rd set I rested for 4 to 5 seconds and squeezed out 5 more reps, rested 4 to 5 seconds and squeezed out 4 more reps, then rested 5 to 6 seconds and squeezed out the final 4 reps. Holding 40 lb dumbell in right arm for right calf, in left arm for left calf.

    Concentration curls
    25 x 14, rpe 8.5
    25 x 14, rpe 9.5

    Good workout, took about an hour and 10 minutes with the warm-up sets.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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    Oh crap! I keep mentioning that I am planning a taper/deload next week because that is what my workout log says. But I just realized we are going on a little trip to Gettysburg 4th of July week which is the week after next. So it would make no sense to do the taper next week.

    So I will hit it hard again next week and then the following week I will take most of the week off or maybe do some light workouts at the hotel gym.

    The wife just decided on this trip because she was trying to figure out when we could go to fit it around my daughters dance and cheer practices and my sons football workouts/camp days. So back when I typed out this block we didn’t have the trip planned. At least I realized it before taking the deload because it wouldn’t be the end of the world but I don’t need 2 weeks in a row of light workouts.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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    I don't think I have posted a whole weeks worth of workouts yet so I will cover all of them this week. Just finished my 3rd session this week all at home and in the morning I will head to the YMCA to do cardio and a few extra exercises.

    Friday 6/21/19 "Medium" day

    Narrow-grip Bench Press
    3 warm-up sets
    160 x 10, rpe 7
    160 x 10, rpe 7.5
    160 x 10, rpe 8
    160 x 10, rpe 9

    Deadlift
    135 x 5
    185 x 5
    225 x 5
    265 x 5, rpe 5?
    notes - I have never done deadlifts before this block so I started at 225 in week one and will add 10 lbs each week until I can't. It has been really light but that's ok because I can work on form as I progress. No need for me to jump right to 3 plates even though I could do it because this is a marathon for me, not a sprint.

    Safety Squat Bar Goodmornings
    125 x 11
    125 x 11, rpe <5
    notes - another new exercise for me that I am progressing slowly

    Pull-ups
    warm-up on pull-downs 90 x 8, 90 x 6
    BW x 10, rpe 6
    BW x 10, rpe 7
    BW x 10, rpe 8

    Safety Bar Squats, 1 count pause-no belt-narrow stance
    2 warm-up sets
    185 x 8, rpe <5
    185 x 8, rpe <5
    185 x 8, rpe 6

    I was planning on doing 1 or 2 sets of planks for abs but skipped it because I am going to do some ab work in the morning at the Y.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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    This morning I completed the 4th workout of this week to end week 5 of this block.

    Saturday 6/22/19, cardio & extra sets at YMCA

    Elliptical - Random hills, level 6 for 35 minutes
    max heart rate - 154

    DB Cross hammer curls
    35 x 10, rpe 7.5
    35 x 10, rpe 8.5
    35x 10, rpe 9.5

    DB lateral raises, slow with pause at top
    15 x 20, rpe 8
    15 x 20, rpe 9
    15 x 19, rpe 10

    Seated calf raises
    110 x 12
    110 x 12, rpe 8
    110 x 12, rpe 8.5
    110 x 12, rpe 9.5

    Cable crunches
    80 x 22
    80 x 22, rpe 8.5
    80 x 22, rpe 9
    -superset with-
    Face Pulls
    52 x 15
    52 x 15, rpe 8
    52 x 15, rpe 8.5

    Next week will be the 6th week of this block and I plan to workout on Mon-Wed-Fri-Sat again before leaving with the family to visit Gettysburg for four days during 4th of July week. I moved my taper to the week of vacation so I will either take most of the week off or maybe do a light workout in the hotel fitness room.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  30. #90
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    Originally Posted by tblodg15 View Post
    Elliptical - Random hills, level 6 for 35 minutes
    max heart rate - 154
    If you're like me, this is really--I mean REALLY--huffing and puffing. I can occasionally get it to low 160's but it takes sustained pedal to the metal like climbing a long, steep hill with my bike.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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