Bando: Daily Diary of a Swollen Oldie

[Meatpants]

34 minutes in the gym, 3 sets trap bar shrugs, 3 sets BB shrugs, 3 sets DB shrugs, 4 sets rc work. Didn't bring the journal for that ghey little w/o.



At home I can't keep my legs completely straight or my feet would hit the floor:

I guess this is what Disco Kitty was referring to. Looks fun.

[Meatpants]

EZ Bar Skullcrushers

105 x 10
105 x 12
105 x 8
elbows gonna be yelling tomorrow

French press

75 x 12
85 x 8
85 x 11

Decline hammer DB Skulls

37.5's x 12
37.5's x 10
37.5's x 10

Good arm work. Decline Hammer? Do these hit something different the the two exercises that preceded this, or you just like to change it up?

[tmonkey]

I actually thought about this and there is no way I'm filming curls in the gym, if you're srs I'll film them in the basement.

i hear ya
bh is back maybe i'll just ask him

[Bando]

How do you like doing CGBP last? I'm thinking my triceps would be wiped out by then.

It's really just the way my gym is set up, not ideal, I should try to move those up.

Decline Hammer? Do these hit something different the the two exercises that preceded this, or you just like to change it up?

They are easier on my 43 year old elbows and the ROM is a little different. I like a lot of variety in my w/o's also.

eat, heal and sleep today, legs, bi/tri's, back and traps all have DOMS, good day for a lot of quality protein and a shake or 2.

[KrohDaddi]

do your elbows not want to straighten all the way out after arm day? i found to get past a certain point that i had to start cracking my elbows like knuckles. but one time one of them popped and it felt like a spur or something for weeks

[Bando]

do your elbows not want to straighten all the way out after arm day? i found to get past a certain point that i had to start cracking my elbows like knuckles. but one time one of them popped and it felt like a spur or something for weeks

They sure don't want to straighten out now. I need to get those ab straps for my pullup bar as I just did 10 sets of leg raises and put a lot of unnecessary strain on my elbows and shoulders. Gonna try abs three times a week rather than one I think.

Also 1/2 hr of intervals on the treadmill.

[Meatpants]

They sure don't want to straighten out now. I need to get those ab straps for my pullup bar as I just did 10 sets of leg raises and put a lot of unnecessary strain on my elbows and shoulders. Gonna try abs three times a week rather than one I think.

Also 1/2 hr of intervals on the treadmill.

Ughh. Counting down the time. I have a bout a month and half before cardio becomes a friend of mine. Not a friend you enjoy though.

[KrohDaddi]

They sure don't want to straighten out now. I need to get those ab straps for my pullup bar as I just did 10 sets of leg raises and put a lot of unnecessary strain on my elbows and shoulders. Gonna try abs three times a week rather than one I think.

Also 1/2 hr of intervals on the treadmill.

do you have a heavy bag? i remember someone posted a video of a girl

doing ab hyperextensions by hanging upside down legs wrapped around the bag hugging a plate. looked intense if your knees can take it. would make sure i had a pad under me in case sweat sent me slipping down the bag / don't want to come down on the floor across the back of the neck.
save the arms.
probably do it eventually

[2nd_chance]

Gonna try abs three times a week rather than one I think.

Also 1/2 hr of intervals on the treadmill.

I'm with you bando. I've upped my ab work as well in search of the elusive 6-pack. I realize abs are made in the kitchen but the work helps too.

[Bando]

Light Chest Day

Incline DB Press

70's x 9
70's x 10
70's x 10

Decline DB Press

70's x 12
70's x 12
70's x 10

Flat DB Press

70's x 10
70's x 8 starting to really feel it

Flat DB drop set

65's x 10
55's x 6
45's x 5

DB Pullovers

70 x 12, 3 sets

Sitting machine press

100 x 12 super slow

Incline, decline, flat DB Flye's 37.5's and 40's 1 set of 12 each position

Got home and car promptly got stuck in the driveway, 40 minutes of shoveling cardio

6 year old daughter helped me the whole time

[Meatpants]

Nice job Adam.

Please keep the snow up there.

[KrohDaddi]

she pities you

[-=FLEX=-]

Whyfor light?

-=FLEX=-

[Bando]

Nice job Adam.

Please keep the snow up there.

I actually kind of enjoyed the shoveling, thinking maybe I should leave the snowblower in the barn this year...


nah.

Whyfor light?

-=FLEX=-

I found that alternating light weeks and heavy weeks spares my elbows and shoulders, also my numbers have been climbing on the heavy weeks since I started this.

[fitmom43]

Gonna try abs three times a week rather than one I think.

Also 1/2 hr of intervals on the treadmill.

I workout abs as much as I can diet is important but I want to have them in shape so as I loose the fat you can see them LOL

Great workout, and shoveling snow is a great cardio workout right up there with raking leaves LOL I think it's awesome your little girl helped you!!!!

[GnomusMaximus]

How much snow did you get?

[Bando]

How much snow did you get?

A good 3/4th of a Kreiberg

[Brackneyc]

I actually kind of enjoyed the shoveling, thinking maybe I should leave the snowblower in the barn this year...


nah.

I mowed my yard all year with one of those manual mowers (no motor, and all blades). Not doing that next year.

[GnomusMaximus]

A good 3/4th of a Kreiberg

Best post here ever!

[tmonkey]

she pities you

this statement is bugging the crap out of me

i know you have had a ****ed up life but i srs doubt this is the case with bando and his daughter

i think saying 'she truly loves you' would be a bit more accurate

[taylor9569]

Nice job with the workout and the "unplanned" cardio ............even if you did get help with it

[kademrulz]

Just dropping in to say good job Bando. And you are more than welcome to get in more cardio whenever I have snow.

[Bando]

Time to leave the office for the day, gotta headache, little tired, want to go home and relax.

Doh! it's back day, off to the gym I go where all will soon be well.

[Bando]

Nice job with the workout and the "unplanned" cardio ............even if you did get help with it

Just dropping in to say good job Bando. And you are more than welcome to get in more cardio whenever I have snow.

Thanks Brah and She-Brah.

Back Day (width)

BW wide pullups x 12, x 7, x 12

Machine Rows
190 x 10
205 x 9
220 x 9
using straps is the best thing I evver did with these.

Lat Pull Down Machine

175 x 8
190 x 6
190 x 6
(straps)

Incline 1 arm rows
70 x 12 x 3 sets

DB Shrugs

70's x 12 x 3, drop set 60's x 6, 50's x 4

9 sets ab work

long w/o was long, need to find a better time to do abs

final exam tomorrow, gotta study up.

[Brackneyc]

Thanks Brah and She-Brah.

Back Day (width)

BW wide pullups x 12, x 7, x 12

Machine Rows
190 x 10
205 x 9
220 x 9
using straps is the best thing I evver did with these.

Lat Pull Down Machine

175 x 8
190 x 6
190 x 6
(straps)

Incline 1 arm rows
70 x 12 x 3 sets

DB Shrugs

70's x 12 x 3, drop set 60's x 6, 50's x 4

9 sets ab work

long w/o was long, need to find a better time to do abs

final exam tomorrow, gotta study up.

I strap up for back too. I still grip the bar, but can really focus a lot more on the lifts this way. Good job today. Headaches suck.

[-=FLEX=-]

Good work today Bando.

Glad you were joking about the headache thing, so I don't have to neg you.

-=FLEX=-

[taylor9569]

Thanks Brah and She-Brah.

Back Day (width)

BW wide pullups x 12, x 7, x 12

Machine Rows
190 x 10
205 x 9
220 x 9
using straps is the best thing I evver did with these.

Lat Pull Down Machine

175 x 8
190 x 6
190 x 6
(straps)

Incline 1 arm rows
70 x 12 x 3 sets

DB Shrugs

70's x 12 x 3, drop set 60's x 6, 50's x 4

9 sets ab work

long w/o was long, need to find a better time to do abs

final exam tomorrow, gotta study up.

Now that's what I call gettin it done..........
Strong back day man

[*STEVE*]

Thanks Brah and She-Brah.

Back Day (width)

BW wide pullups x 12, x 7, x 12

Machine Rows
190 x 10
205 x 9
220 x 9
using straps is the best thing I evver did with these.

Lat Pull Down Machine

175 x 8
190 x 6
190 x 6
(straps)

Incline 1 arm rows
70 x 12 x 3 sets

DB Shrugs

70's x 12 x 3, drop set 60's x 6, 50's x 4

way to get it done , mirin the pullups !!!

[Bando]

Good work today Bando.

Now that's what I call gettin it done..........
Strong back day man

way to get it done , mirin the pullups !!!

Thanks all...

Legs

Front Squats

Bar x 8 wu
95 x 8
105 x 6
135 x 7


These are a lot of fun, the guy in the red shirt complemented me on ROM after I was done with squats.

Back Squats

135 x 9
185 x 7
235 x 2.5 (failed)
135 x 12 with long pause at bottom

Leg Extension SS with Calves

70 x 9, 180 x 12
80 x 9, 270 x 12
85 x 9, 340 x 9
90 x 9, drop sets 290 x 25, 190 x 20, 135 x 20

Day 8 without a day off, gonna try to keep the train rollin’ till Saturday, we’ll see.

[kademrulz]

Good work Bando and nice vid.