Great workout. I wouldn't be able to do cardio in the morning.
Hell, I'm lucky if I can lift my azz out of bed in the morning...anything beyond that is always a bonus. LOL
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Thread: Squids In Deep..Oh SH!T
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02-09-2016, 11:40 AM #31
- Join Date: Feb 2012
- Location: Breinigsville, Pennsylvania, United States
- Posts: 14,947
- Rep Power: 121720
Workout Log / Chat thread...Embrace the Dragon: http://forum.bodybuilding.com/showthread.php?t=169711903
"If you truly seek understanding, then first, empty your cup!" – Unknown
*** Squat Quitter Crew ***
*** Dragon Flags Crew ***
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02-09-2016, 11:45 AM #32
Eh, can always get the cardio in later...don't sweat it (cardio pun).
Jealous of your workout time...they don't open the doors to my gym until 5am. How did front squats feel? I think I remember you mentioning in the past that you are not a fan of them...
Ha, on weight days that is my cardio. Out of breath/sweating in-between sets.
Squid is the man. If you're looking for a Novice routine for yourself, check out Fierce 5.
5am crew. All it takes is 2-3 weeks of dedication...you should try it sometime.Beard
Fierce 5 Novice Program
Workout Journal (paused):
http://forum.bodybuilding.com/showthread.php?t=169833523
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02-09-2016, 11:52 AM #33
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
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02-09-2016, 11:58 AM #34
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
My gym is open all the time...just have to Kick my Bro-in-law out of the family room in the basement and I am good to go...lol
I am getting a new love for the Front Squat, time will tell....I will be doing them on Tue/Thur/Sat
John has been on here LONG time. He logs in the Sponsor Supp section...will read thru his tonight when I get home.My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-10-2016, 02:43 AM #35
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
Will edit later...just wanted to get this in before I forget it at work...lol
Started my deadlift's 100lbs lighter than what I left off at 5 months ago. So, if I don't have to reset, I should hit 280 easy and maybe go over 350 before the end of the yr That would be awesome for a guy like me..bad back and knees. Just have to be careful when I get back up there And, if that happens, I will only be 55lbs away from my max...granted I only weighed 135 back then...lmao.
Fierce 5 B - Start time - 4:30am
Deadlift:
1x10 - 70lbs
1x10 - 120lbs
3x5 - 170lbs
1x10 - 120lbs
Seated OHP: Had not done this with BB in a long time.
1x10 - 45lbs
1x10 - 65lbs
3x5 - 85lbs
1x10 - 65lbs
Lying Leg Curls:
1x15 - 40lbs
1x15 - 60lbs
3x8 - 80lbs
1x15 - 60lbs
Pull-ups:
37 reps
Push-ups:
3x15
Incline DB Curls superset with Landmine 108:
3x12 - 15lb DB's
3x10 - 25lbs
Giant set - Ezbar Curls/Skullcrushers/Weighted Crunches
3x15 - 34.5lbs
3x15 - 34.5lbs
3x15 - 15lbs
End time - 5:30am
Had lots of time left this morning, so I ended with some funLast edited by Squid24; 02-10-2016 at 06:03 AM. Reason: finish up
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-11-2016, 01:03 AM #36
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02-11-2016, 02:45 AM #37
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
Start time 4:30am
Felt more ready for today than I did on Tuesday...lol
Front Squats:
1x10 - 45lbs
1x10 - 65lbs
3x6 - 95lbs
1x10 - 65lbs
RDL's:
1x10 - 60lbs
1x10 - 80lbs
3x8 - 110lbs
1x10 - 90lbs
Push-ups:
3x20
Pull-ups:
30 reps
Cardio:
21 min at tops 3.7 mph on a 10% incline. I warmed up to a 2 min walk starting at 3 mph on a 5% and worked my way up to both the 3.7 and the 10% walked that for 15 min. I then cooled down for 4 min at 3 mph and slowly lowering the incline every 15 sec
Ball Leg Curls:
3x10
Stretching:
Cause I needed it
Overall, I was very pleased with my Front Squats, even tho they were light I don't know if I want to progress at a 10 lbs per week or 5, since it really isn't part of MY F5 workout. I just want to work more on the form than the weight progression I guess.
My RDL's feel really good. I jumped them up a bit so I could feel them today.
Added in some extra push/pull-ups for the threads...lmao
Have a great Thurs everyone. Today will be busy at work, so 8 hrs on my feet...maybe Ego is right...just lift faster, cause do I really need the cardio...lol. Last yr I figured out I walk at least 2+ miles a day just walking back and forth checking Trailer out of my facility. Forget about all the other walking I do thereMy Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-11-2016, 02:46 AM #38
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02-11-2016, 04:14 AM #39
In on a Squid Fierce 5 journal.
Keep doing that mobility work, with all that squatting you will thank yourself for doing it.
I think the 5 pound jumps a week sound good. There will come a time when its all just damn heavy and taking your time and perfecting form as you go makes a ton of sense.
Good luck, it looks like you are making great progress.
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02-11-2016, 04:30 AM #40
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02-11-2016, 07:09 AM #41
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
Welcome aboard. Yeah, I really like getting back to basics and starting over and seeing if I can pass my PR when I get to it. I am never in a hurry for it, like I was in my 20's. I would have to look back, but I was up in the 200's(early for Front and mid for Back), I think for both squats last yr. Want to get closer to the 3's before end of yr. Pretty interesting goal with no spotter...lol. So slow and easy for me.
John, I workout fasted. Have been for over 6 yrs now and I still make the gains I am looking forMy Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-11-2016, 01:05 PM #42
Gooood to hear. How I feel leaving the gym after B day rests on how I felt in Front Squats and RDLs. Looks like you "left the gym" (home gym) feeling good.
Hope you had a good Thursday as well; I'm out of the office in about an hour, slow day.
Props to you...though I have not tried, I think I would collapse halfway through a session with no food in me. I wake up way too hungry and if I wait to long to eat I get some serious stomach pains. I'm up at 4:00 to get a solid 700 calories down before the gym opens at 5:00.Beard
Fierce 5 Novice Program
Workout Journal (paused):
http://forum.bodybuilding.com/showthread.php?t=169833523
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02-11-2016, 02:07 PM #43
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02-12-2016, 01:38 AM #44
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02-12-2016, 05:44 AM #45
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
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02-12-2016, 05:45 AM #46
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02-12-2016, 06:36 AM #47
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
why did it post twice? Stupid computers
Last edited by Squid24; 02-12-2016 at 06:49 AM.
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-12-2016, 06:44 AM #48
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
This is my second time writing todays log...stupid computer...lol. I already wrote this at 5:30am
Worked my last College BBall for the season. Got home earlier than my normal Thursday Night games but was still past my bed time...lol Got up and did it anyways!! If anyone is truly following along, you will see I might not have been paying attention to what I did on Monday's workout...lol
Start time 4:30 am
Back Squats(low bar):
1x12 - 50 lbs
1x12 - 80 lbs
3x6 - 100 lbs
1x12 - 80 lbs
Bench Press:
1x12 - 50 lbs
1x12 - 70 lbs
3x6 - 100 lbs
1x15 - 80 lbs
Pendlay Rows:
1x12 - 45 lbs (not where I wanted to start....not paying attention to my weights on the bar...lol)
4x12 - 65 lbs (ened up doing this weight when it was suppose to be my working set...that is when I caught the mistake )
1x12 - 45 lbs
Reverse Flies:
3x15 - 5 lb DB's
Standing DB Calf Raises:
3x25 - 56 lb DB's
Skullcrushers:
3x15 - 39.5 lbs
Drag Curls:
3x10 - 39.5 lbs
End time - 5:20 am
Over all when I started this morning, I really did not feel like doing anything. Yet once I got started I did more weight(in areas I did not want too ) more reps, lets me know I am ready for the jump up in weight
Back Squats - While at the College last night, I asked the Strength and Conditioning Coach to look at my form for low bar. Had me adjust my arms a bit and what a difference in feeling. I might enjoy it..Ego - hush...lol
Bench - No problems there...ready for jump no problemo!!
Pendlay Rows - was not ready for that, but I guess I am...up I go with no problems here either
Reverse Flies - Gonna jump up to 10 lbs DB's and do a drop set at the end. Will stay here for a time - Thanks Beard for the FYI on that.
Calf Raises - easy peasy
Skullcrushers - Jumped up to 39.5 lbs because I did not remove any weights...lol Will jump up next week. Trying to get to working sets of 8-10 reps not 15...lol
Drag curls - That 3rd set of 10 was tough since I also jumped them up to 39.5 lbs. I will stay here for next week and go from there. Accessory work anyway..so meh
Missed my Shrugs...love doing them..but not a biggie to let go...lol
Have a Great LOVE Weekend.
We will have the Grandchildren this Sunday so their Parents can do Valentine things together(making more babies I hope ...lol ) So the wifey and I will be doing our little outing Saturday Night.Last edited by Squid24; 02-12-2016 at 06:50 AM.
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-12-2016, 10:04 AM #49
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02-12-2016, 11:26 AM #50
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
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02-13-2016, 02:42 AM #51
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
Well, today I get ready for my 3rd job...lol. The nice thing about it, I only work 5 hrs today
Start time - 4:30 am
Front Squat:
1x12 - 45 lbs
1x12 - 65 lbs
3x6 - 95 lbs
1x12 - 65 lbs
RDL's:
1x12 - 60 lbs
1x12 - 80 lbs
3x9 - 110 lbs
1x12 - 90 lbs
Push-ups:
3x20
Pull-ups:
15
Cardio:
25 min total. 20 min on a 10% incline at 2 minute intervals of 3 mph and 4 mph. Last 5 min I stayed at 3 mph and lowered the % of incline every 15 sec till I was at 0.
End time - 5:30 am
Overall every thing felt good. I was wide awake at 3:30 and could have started at 4, but NAH
Should I shower or let my clients just inhale the awesomeness of my early workout ???? Yeah, I better shower...lol
Have a GREAT Saturday everyoneMy Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-13-2016, 07:27 AM #52
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02-13-2016, 11:36 AM #53
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
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02-13-2016, 11:52 AM #54
- Join Date: Feb 2012
- Location: Breinigsville, Pennsylvania, United States
- Posts: 14,947
- Rep Power: 121720
Great workout. Nice to see someone else doing drag curls. I love them...so hard to cheat with them and really forces the biceps to contract.
Workout Log / Chat thread...Embrace the Dragon: http://forum.bodybuilding.com/showthread.php?t=169711903
"If you truly seek understanding, then first, empty your cup!" – Unknown
*** Squat Quitter Crew ***
*** Dragon Flags Crew ***
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02-14-2016, 05:08 AM #55
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02-14-2016, 04:06 PM #56
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02-14-2016, 11:34 PM #57
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02-15-2016, 02:45 AM #58
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
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02-15-2016, 02:58 AM #59
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
Got the Granddaughter Saturday night, so Grandma and myself slept out in the Livingroom with her....of course I got the floor, which I found out was not a comfy as I thought it would be with all that padding underneath .
Was so achey and tired last night we went to bed at 9pm...lol Slept great, so ya know
This morning I was ready to go!!
F5 B
Start time - 4:35 am
Deadlift:
1x12 - 80 lbs
1x12 - 130 lbs
3x5 - 180 lbs
1x12 130 lbs
OHP:
1x12 - 47.5 lbs
1x12 - 67.5 lbs
3x6 - 87.5 lbs
1x12 - 67 lbs
Leg Curls:
1x15 - 50 lbs
1x15 - 70 lbs
3x8 - 90 lbs
1x15 - 70 lbs
Pull-ups:
45 reps
Push-ups:
3x20
EzBar Curls w/Weighted Crunches:
3x15 - 37 lbs
3x20 - 25 lbs
Incline DB Curls w/Skullcrushers w/Landmine 180's
3x15 - 15 lb DB's
3x15 - 37 lbs
3x10 - 25 lbs
Felt awesome this morning. Had no problems with any of the lifts.
Ready for Tomorrow for Front Squats and Cardio....NOT!!
End time - 5:35 am - Not to bad for an hrLast edited by Squid24; 02-15-2016 at 06:39 AM.
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-15-2016, 04:05 AM #60
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