At 58

[fittofattofit]

Two great movies .... it's good that you didn't plan a Pink Panther movie marathon though, you'd still be there watching!
Good news with the knee: did you do anything for it other than going easier on the legs?
Very strong work on those HS rows and strong trap bar deads .... lats must've been feeling g nice and thick after

[pastorgbc]

Two great movies .... it's good that you didn't plan a Pink Panther movie marathon though, you'd still be there watching!
Good news with the knee: did you do anything for it other than going easier on the legs?
Very strong work on those HS rows and strong trap bar deads .... lats must've been feeling g nice and thick after

Just mainly no direct/intense leg work, ice, and ibuprofen. I think it will be a while before I really up the intensity, but I feel good doing a little more.

This sequence really pumped up the back, as you mention. It was great fun hitting some lat spreads afterwards.

[pastorgbc]

Saturday, March 24

Last workout of the week, sixth straight day. Feeling great.

The workout:

1a. Flat BB Bench - 2x8, 210; 2x4, 255; 2x2, 275; 1x1, 300; 1x1, 295
1b. Reverse pec dec - 3x12, 110
1c. Face pulls, band - 3x12
1d. Goblet squats 6x10, 50

2a. Push press, Swiss Bar - 3x8, 155
2b. Dips - 3x15
2c. Double db curls - 3x8, 40

3. Hammer shoulder press - 1x4, 245; 1x12, 185; 1x4, 275; 1x12, 205; 1x4, 295; 1x12, 205

[pastorgbc]

Monday, March 27th

After a day off yesterday, it was back at it today. I decide to skip deads today and will pick them up again on Wednesday, Lord Willing. Today was light legs with some back work.

The workout:

1a. Pendlay rows - 2x8, 205; 2x4, 225; 2x2, 245
1b. Dips - 6x15
1c. Chins - 6x10

2a. Leg press - 6x15, four plates
2b. Cleans with Swiss bar - 1x3, 135; 2x3, 185/lat pulldowns - 3x12, 150

3a. Lat pulldowns - 3x6, 195
3b. Leg curls - 3x12, 80
3c. Close grip pulldowns - 3x12, 135

[pastorgbc]

Tuesday, March 28th

Watched Planet Earth II last night. I am now in dread of racer snakes and yellow crazy ants.

But even with that load on my mind, I had a decent workout this morning. Due to an early meeting, I had to start my workout a bit earlier. A few different folks, some who are into some serious punk rock. Made me feel young again.

The workout:

1a. Flat BB Bench - 2x8, 215; 1x4, 255; 1x1, 255, 3 second pause rep; 2x2, 275; 2x1, 285, each with a two second pause.
1b. Reverse pec dec - 5x12, 110
1c. Face pulls with band - 5x12

2a. Seated overhead press, thick bar - 1x8, 135; 1x6, 155; 1x6, 165
2b. Curls with band - 3x12
2c. Upright row with band - 3x12

3a. Incline bench, Swiss bar - 1x8, 185; 1x12, 135; 1x8, 195; 1x12, 155
3b. Gironda laterals - 3x8, 20 pounds

[raynerd]

Beauty paused benching Ray, and strong fatbar OHP to follow that up! lol'd at Planet Earth nightmares, there is some crazy scary critters out there!!!

[pastorgbc]

Beauty paused benching Ray, and strong fatbar OHP to follow that up! lol'd at Planet Earth nightmares, there is some crazy scary critters out there!!!

Scary is right. Crazy yellow ants?

I am considering a powerlifting meet in May, which is why I wanted to practice the pauses. I believe it is May 20th, so that gives me time to hone the command thing on the bench, and re-acclimate myself to traditional deads. I'm not sure if I can get back into the swing of squats with my recent knee woes, but I am ready to fire up those bad boys again as well.

Ray

[pastorgbc]

Wednesday, March 29th

I kept things very simple today. Deads and a 20 minute HIIT session.

Simple but quite enjoyable.

The workout:

1. Trap bar deads - 2x8, 235; 1x4, 275; 1x4, 315; 2x2, 365; 1x1, 385; 1x1, 405
2. HIIT on the bike - 25 minutes

Ray

[Plateauplower]

Looks like about exactly what I did minus the HIIT. I just waddled along on the incline treadmill . I'm missing the trap bar, looking forward to a few sessions in the home gym with it when it warms up a little more.

[pastorgbc]

Thursday, March 30th

Back focus today.

The workout:

1. One armed DB row - 1x8, 110; 1x8, 110 with chain; 2x8m 120 with chain; 1x6, 130 with chain; 1x6, 130 with chain - drop - 1x8, 100 no chain

2a. Lat pulldown, wide neutral grip - 1x8, 165; 1x8, 180; 1x8, 195 -drop- 1x9, 135
2b. Machine lateral raise - 4x12

3a. Hammer strength rows, wide overhand grip - 1x10, 3 plates; 1x8, 3 plates and a quarter; 1x6, 4 plates -drop- 1x8, 3 plates
3b. Straight arm pulldowns - 4x12, 75

[pastorgbc]

Monday, April 3rd

Spent the weekend down in New Jersey with the grandbabies. Great fun.

Back to reality today. I picked up a couple of voodoo bands and will do some voodoo flossing of the knees and my left elbow. the knee is easy. The elbow is a bit rough to wrap by yourself. Hopefully, it works some magic.

The workout

1a. Flat BB Bench - 2x8, 220; 2x4, 260' 2x2, 275; 2x1, 285
1b. Reverse pec dec - 4x12, 110
1c. Face pulls with band - 4x12

2a. Incline BB Bench - 1x12, 135; 1x7, 205; 1x12, 155
2b. Upright rows with band - 3x12
2c. Curls with band - 3x12

3a. Dips - 3x15, bodyweight
3b. Gironda laterals - 3x8, 25

[pastorgbc]

Wednesday, April 5th

Two major holidays today, National Walking Day and National Deep Dish Pizza Day. I am going to celebrate by joining in time-honored tradition of walking the 5 miles to Little Caesar's and enjoying a stuffed crust deep dish.

I did not feel 100% yesterday morning, so I played hookey from the gym. Back at it today.

The workout:

1a. Trap bar deads - 2x8, 245; 2x4, 315; 2x2, 365; 2x1, 405
1b. Machine rows - 5x12

2a. Trap bar deads, low handle - 4x5, 315
2b. Leg press - 4x15, four plates
2c. Hammer strength row - 4x8, three plates

3a. Lat pulldowns - 3x8, 180
3b. Leg curls - 3x8, 90
3c. Standing toe raises - 3x12, 180

[bamazav]

Wednesday, April 5th

Two major holidays today, National Walking Day and National Deep Dish Pizza Day. I am going to celebrate by joining in time-honored tradition of walking the 5 miles to Little Caesar's and enjoying a stuffed crust deep dish.

I did not feel 100% yesterday morning, so I played hookey from the gym. Back at it today.

Too funny. However if I am recollecting correctly, you are in an area of the country where I am confident you can find a better pie than Little Ceasar's.

BTW, great work despite feeling less than 100%

[fittofattofit]

Wednesday, April 5th

Two major holidays today, National Walking Day and National Deep Dish Pizza Day. I am going to celebrate by joining in time-honored tradition of walking the 5 miles to Little Caesar's and enjoying a stuffed crust deep dish.

I like the way you think Ray
Nice strong trap bar deads and always so impressive with the pressing
Have you got to use the voodoo bands yet? I found them very useful for both knee and elbow (not so much for thigh though ... too close to the crown jewels)

[pastorgbc]

Too funny. However if I am recollecting correctly, you are in an area of the country where I am confident you can find a better pie than Little Ceasar's.

BTW, great work despite feeling less than 100%

There are a few places up here that are good, but for the most part, I am not a huge fan of the pizza in Massachusetts. As you get further south into Connecticut, down around New Haven way, the pizza (they call it Apizz) goes to a whole new level. New York, New Jersey, Philly, and down my way in Pittsburgh do it very well. It is all in the way they allow the dough to ferment.

Back in my Navy days at Dam Neck, we were known to head into downtown Va. Beach and get ourselves a pie at Milton's. Is that still around?

With confession being good for the soul, I think the deep dish from Little Caesar's is not all that bad for 9 bucks.

Ray

[pastorgbc]

I like the way you think Ray
Nice strong trap bar deads and always so impressive with the pressing
Have you got to use the voodoo bands yet? I found them very useful for both knee and elbow (not so much for thigh though ... too close to the crown jewels)

I'm still working with the voodoo bands, trying to find a just right fit, but when I have them on, I have no tenderness in the el-bone. I am going to talk to a cross-fit expert about how to best apply them.

Ray

[pastorgbc]

Thursday, April 6th

I have tickets to see the BoSox and my beloved Buccos today. The weather looks insanely poor, but they are going to try and get the game in. I'll be heading into Boston with my son, if they don't call it, or if the flood waters don't wash away the highways.

Things felt good in the gym this morning. I threw in a wrinkle to keep things interesting.

The workout:

1a. Seated overhead press - 2x8, 135; 2x4, 155; 2x2, 165; 2x1, 185
1b. Reverse pec dec - 5x12
1c. Face pulls with band - 5x12

2a. CGBP with Swiss bar and purple bands - 1x12, 135; 1x12, 155; 1x8, 185; 1x6, 205; 1x4, 225
2b. DB curls - 3x10, 40
2c. Machine laterals - 3x12

3a. Hammer strength shoulder press - 1x12, 225; 1x5, 275; 1x12, 225; 1x4, 295
3b. Seated calf raises - 5x15, 275

[bamazav]

There are a few places up here that are good, but for the most part, I am not a huge fan of the pizza in Massachusetts. As you get further south into Connecticut, down around New Haven way, the pizza (they call it Apizz) goes to a whole new level. New York, New Jersey, Philly, and down my way in Pittsburgh do it very well. It is all in the way they allow the dough to ferment.

Back in my Navy days at Dam Neck, we were known to head into downtown Va. Beach and get ourselves a pie at Milton's. Is that still around?

With confession being good for the soul, I think the deep dish from Little Caesar's is not all that bad for 9 bucks.

Ray

There is a Milton's still in Virginia Beach, off of Providence Road. I have not tried them yet, as I have not had much pizza in the past few years.

I envy the Bosox tickets, I haven't been to Fenway since 1978. I am working on my dream vacation trip. DC, Baltimore, Philly, NYC, ending in Boston seeing a game in every city.

[pastorgbc]

The game was rained out, so I have to wait until next Thursday for the make up.

That sounds like a great trip. I've seen games in Philly, Baltimore (Memorial) and of course Fenway.

[raynerd]

Awesome OHP Ray, like the CGBP band work! Bummer about the game, sounds like a good makeup plan.

[fittofattofit]

I'm still working with the voodoo bands, trying to find a just right fit, but when I have them on, I have no tenderness in the el-bone. I am going to talk to a cross-fit expert about how to best apply them.

Ray

Yep, the CrossFitters are the ones who use these all the time ... one of the things I like about CF is the way that mobility work is so important

Wow Ray, strong OHPs @ 185 and 295 is such a sick number for HS shoulder press!

[pastorgbc]

Awesome OHP Ray, like the CGBP band work! Bummer about the game, sounds like a good makeup plan.

Yeah, the bands make for a fun dynamic.

The game was re-scheduled for this Thursday. Initial reports are sunny and 60. Much better weather.

Ray

[pastorgbc]

Yep, the CrossFitters are the ones who use these all the time ... one of the things I like about CF is the way that mobility work is so important

Wow Ray, strong OHPs @ 185 and 295 is such a sick number for HS shoulder press!

I got some good tips on how to wrap the el-bones up. I worked with it this weekend and I think I have it down. Today is short sleeve weather at the office, so I am going to wrap the arms up a couple of times while I go through my work day.

Ray

[pastorgbc]

Monday, April 10th

I am going to move to a three day split for the next several weeks to take a little stress off of my joints. Both my elbow and knee are barking, so I am going to go back to three day full body workouts, with some cardio sessions thrown in on the "off" days.

The workout:

1a. Flat BB Bench - 2x8, 225; 2x4, 225; 2x2, 275; 2x1, 290
1b. Lat pull down 3x12, 150/Pendlay row - 3x12, 135
1c. Face pull with band - 5x12

2a. Pendlay row - 2x8, 185; 1x4, 205; 1x4, 225
2b. One armed shoulder press - 1x12, 40; 1x12, 45; 2x8, 50
2c. Reverse pec dec - 3x12

3a. Leg press - 1x15, three plates; 2x15, four plates - 1x15, 5 plates; 1x25; 5 plates
3b. Chins - 5x10
3c. Dips - 5x20
3d. Yates Row - 5x12, 135

[Janet1966]

Thats very strong bench press Ray... Nice...

[pastorgbc]

Thats very strong bench press Ray... Nice...

Thanks Janet. Excellent back development you got going on.

Ray

[ptbrakefield]

Thats very strong bench press Ray... Nice...

X2... your strength is impressive.

[pastorgbc]

Wednesday, April 12th

Yesterday was no lifting. Yes, I felt crazy. I did 30 minutes of HIIT on the bike at lunch, then a 3 mile walk with Milo the Boston Terrier before dinner. It was 80 degrees here, so I walked Milo down to the lake and he waded in and had some slurps. He was a happy Milo.

Back to lifting today, full body.

The workout:
1a. Trap bar deads - 2x8, 245; 2x4, 325; 1x2, 365; 1x2, 385; 2x1, 405
1b. Dips - 8x20
1c. Machine row - 8x12

2a. Leg press - 1x15, 4 plates, 5x12, 5 plates
2b. Incline BB Bench - 1x12, 135; 1x4, 205; 1x12, 155; 1x4, 225
2c. Chins - 6x12
2d. Trap bar dead lift jumps - 6x8, 135

No rest between movement on the last quad set, only to walk between stations and add plates

[pastorgbc]

Friday, April 14th

Total day off yesterday. I went to the make-up game between the Bucs and the BoSox with my son yesterday. It turned out to be a perfect day at the park.

Today I hit a full body, but I saved some legs for tomorrow.

The workout:

1a. Flat BB Bench - 1x8, 225; 1x6, 230; 1x4, 265; 1x2, 270; 1x2, 275; 1x2, 280; 2x1, 290
1b. reverse pec dec - 4x12, 110/lat pulldowns - 1x8, 150; 1x8, 165; 1x8, 180; 1x6, 195; 1x4, 210
1c. Face pulls with band - 4x12; upright row with band - 4x12

2a. Seated BB overhead press - 1x12, 95; 1x4, 145; 1x12, 115; 1x4, 155
2b. One armed DB rows - 4x8, 110 with chain

3a. Seated Hammer row, overhand grip, wide - 2x8, 315; 2x6, 335; 2x4, 365
3b. Dips - bodyweight - 6x20

[ptbrakefield]

Nice work, Ray... strong as always.

I need to remember to add face pulls to my workout... always loved how they hit my back.

And I know that folks who have been following know your strength numbers well, but they continue to impress this newbie to your journal. You inspire!