Got the word from Bill that my old journal needs retirement so here's my new one and I'll bump over all the responses from my last WO here and away we go!!!
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Thread: RT1957 Journal #2 4/6/2017
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04-06-2017, 01:53 PM #1
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
RT1957 Journal #2 4/6/2017
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-06-2017, 01:55 PM #2
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
2017 Cycle 4 W1 D3
Incline BP - Pull-ups
Morning weigh in: 192
Reps X Weights X Sets
PVC Rotations & Dislocations
RC Flies & Waves
Ball Slams
Incline Bench Press Super Set Pull-Ups
Incline BP
10 X Bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 135 X 1
Work Sets
6 X 135 X 3
10 X 135 X 1
Incline BP 6 X 135 Set 1 of 4
Incline BP 10 X 135 Set 4 of 4
CGBP 6 X 150 Set 3 of 3
Pull-Ups
1 X BW X 1
2 X BW X 1
3 X BW X 1
4 X BW X 4
8 X BW X 1 ...Rep PR
Arnold Press
8 X 37.5 X 1
7 X 37.5 X 1
6 X 37.5 X 1
Super Set: Side and Rear Laterals
Side Laterals
12 X 25 X 2
10 X 25 X 1
Rear Laterals
12 X 25 X 2
10 X 25 X 1
Super Set : CGBP – DB Concentration Curls
CGBP
6 X 150 X 3
DB Concentration Curls
8 X 27.5 X 3
Week 1 Day 3 Incline BP....I felt it was time to change the rep / set scheme so back to 4 sets of 6. Slight reset and got good reps on every set and was able to still pump out 10 on my last set..
Pull-ups are coming along real well...my sets of 4 felt strong so I went with a AMRAP set on my last set and got 8.......surprised the “HE” double freekn' tooth picks out of me
Arnold press I picked up some reps and was also able to pump out a few sets of 12 on my laterals so happy about that
CGBP got all my reps there and concentration curls just for the pump
More leg rehab tomorrow and I might even try to walk my dog"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-06-2017, 01:59 PM #3
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
It's a little better very day...I feel the strain when I get fatigued but I'm walking better and overall the pain is way down
Thanks I'm actually doing my pulls first then my pushes...just trying something a little different
Thanks Simon...
OK Thanks Bill
It got in but I moved the responses over
Thanks Shawn...I'm really trying to work in the range of no grinders so to pump out 10 on the last set tells me I'm in good spot for now...I'll bump it a touch next week"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-06-2017, 08:05 PM #4
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04-06-2017, 08:49 PM #5
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
Thanks EK....
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-06-2017, 08:54 PM #6
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
2017 Cycle 4 W1 D4
Leg/Hip Rehab
Morning Weight: No Weigh in
Reps X Weights X Sets
NW = No Weight
BW = Body Weight
Foam rolled my calves, Hamstring, Glutes, Back and Quads
Static stretch all the above
BW Squats
10 X BW X 2
Back Ext
10 X BW X 2
Straight Leg Lower(Negative)
10 X NW X 3
Negative Hip Lower(Lower from Hip Thrust Position)
10 X BW X 3
SL RDL
10 X 15 X 1
10 X 20 X 2
Negative Leg Press
10 X 115 X 3
Lying Hip Wing
10 X NW X 3
Negative Assisted Pistol Squat
10 X BW X 3
Squats
10 X 95 X 1
Rehab session 2 not much to add....Put in 1 set of squats at the end...tomorrow will be the test..."You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-07-2017, 03:12 AM #7
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Wait, so you're telling me these journals can have an end? (Mind blown) Great job on the bench and rehab session Ron. Hopefully things feel good when you put some weight on it. Good job!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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04-07-2017, 07:16 AM #8
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
Well I'm not telling ya but yeah I guess they have a limit....
Thanks TM...Incline are always fun for me.....pain free this AM so I guess the rehab work is doing something....I can still feel its weakened and strained....I work for a PT so I asked a lot of questions...he thinks I probably have some Osteoarthritis going in there based on symptoms...at my age and with the issues I've had with this leg I'd say he's probably correct...I'm gonna run my therapy and see how it goes...if I don't see the kind of improvement I expect then I will have it xrayed and really see whats happening in there. So far the rehab work has helped"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-07-2017, 07:25 AM #9
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04-07-2017, 11:03 AM #10
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-07-2017, 12:38 PM #11
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04-07-2017, 12:41 PM #12
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-08-2017, 07:56 PM #13
At least I'm in on page one of the new journal
Good start to the log with that benching .... very nice to report 135 x 10 on the inclines and easy 6 @ 150 on the CGBP
Good luck with the lower rehab Ron ..... negatives and eccentric work to help heal those dodgy tendons: that looks very much like the work I'll be doing after my PRP injection. Hopefully we'll rehab through our injuries together and come out stronger and healthier"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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04-08-2017, 09:49 PM #14
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-08-2017, 09:50 PM #15
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
2017 Cycle 4 W1 D5
Upper Body
Morning weight: 193.2
Reps X Weight X Sets
PVC Rotations & Dislocations
RC Flies & Waves
Ball Slams 25 X Ball X 2
Pin Press and Feet Up Press super set T-Bar Rows and Rear Lateral Raises
Bench press WU's
15 X bar X 1
5 X 95 X 1
5 X 125 X 1
3 X 145 X 1
Pin Press Slot 7
2 X 165 X 1
2 X 180 X 1
1 X 180 X 1
Pin Press 2 X 180 Set 1
Paused Feet Up Bench Press
3 X 145 X 3
Feet Up Pin Press 3 X 145
V-Bar Rows
8 X 70 X 1 WU
8 X 90 X 3 (Plate Weight Only)
Rear Lateral Raises
20 X 15 X 1
8 X 25 X 3
Incline BP Super Set Pull-Ups
Incline BP
6 X 140 X 3
Incline BP 6 X 140 set 3
Pull-Ups
4 X BW X 3
Lying Triceps Ext Super Set EZ Curls
Lying Triceps Ext
8 X 32.5 X 3
EZ Curls
6 X 75 X 3
Bench accessory day Pin Presses, Paused Feet Up Press and Incline BP
Not the best day under the bar but still productive. Going to have to look at a different approach to pin press...180 is a stall as far as I'm concerned at this point. I only got 1 set of 2 and then just a single...I dropped my 3rd set and just moved to paused feet up press. So some adjustments need to be made
Feet up press went OK I decided to just stick with 145 for all 3 sets...reps felt good
Incline BP I also just wanted to get my reps in...mission accomplished...Pull ups paired with Incline
V-Bar rows and Rear laterals paired with both Pin Presses and Feet Up Press
I still got a lot of good work in and overall I'm happy with the session....leg rehab session 3 tomorrow"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-08-2017, 10:19 PM #16
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04-09-2017, 07:45 AM #17
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
Thanks Andrew and for the response about rehab....Sorry about the music....I'm a blues, jazz kinda guy, and for some reason I like country music too...Once I learned how to download music from youtube I've been on a tear....who knows you might get some Grateful Dead next session.......or some bluegrass
Patsy Clines voice just does it for me....
You ask me to find someone else to love
Someone who loves me too
the way you use to do
and each time I go out
with someone new
you walk by and I fall to pieces...OH yeah baby....I can hear that sweet voice
You should see what Aretha Franklin does to me...."You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-09-2017, 12:40 PM #18
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04-09-2017, 02:48 PM #19
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
Music for me while I'm working out is just background noise....most of the time I listen to sports talk but since my download frenzy I've been burning disc's to take to the garage with me...
I wish youtube was around when I was learning to play...some amazing things out there for musicians....if you're interested in music theory check out Rick Beato's channel...college music teacher giving all his knowledge for free out on the youtubes!!! great stuff"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-09-2017, 05:38 PM #20
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04-10-2017, 03:36 AM #21
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04-10-2017, 07:10 AM #22
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
No need to be embarrassed about what we like....I can tell you I shut off the sound on most people's vids....Metal music is like nails on a chalk board for me....If I was to actually listen to music while working out I wouldn't get anything done....for me its just background noise and the concept it actually helps me lift I find comical....but if others think it works for them more power to them....
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-10-2017, 07:11 AM #23
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-10-2017, 10:08 AM #24
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Strong looking bench/pull work yesterday Ron. Sorry to hear about the stall on Pin Press. I guess it happens to everyone at one point or another. Time to get creative and start trying different approaches. I hope the leg rehab session goes well.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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04-10-2017, 11:46 AM #25
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04-10-2017, 06:16 PM #26
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
Thanks TM....I'll approach the Pin Presses a little different...I'll go back to a pyramid for a few session...My head might also might not be 100% right thinking about my hip....my eating has been a bit irregular so that might contribute to that last session... The leg the last couple days was better...I had a not so pleasant episode this morning but since then it's been OK....it'll be a while...I've come to that resolution
Yeah only because they forced me out of the original one.......It's all good just an extension of what was already happening....."You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-11-2017, 03:29 PM #27
RT- somehow I missed those bench vids... good stuff as always!.. you made a comment about not the best day but productive.. I find that to be the case 80% of the time..getting the work in to set you up for the next assault on hilltop.. That's why my journal is called Clockin in...most days are just putting in the time...and each one of those gets us closer to a gain !! well done.. sorry for the lateness of my post
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04-11-2017, 04:43 PM #28
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
I'm not 100% focused this cycle...I'm trying to do my best with my upper body work but I can't really train legs and that's taken a bit of wind out of my sails...I'm going to do a slight reset tonight and jump reps up a bit and get some work in. My eating has been off as has been my sleep...just trying to see how my leg is doing...no pain today no episodes...I did a few rehab exercise and I've been stretching...I don't think I'm going to post my rehab work until I up the intensity a bit. Seems at this point I really need rest and to do the very light rehab work...
BP day today...WO in a few minutes"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-11-2017, 06:52 PM #29
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
2017 Cycle 4 W2 D1
Upper body
Morning weight: No weigh in
Reps X Weight X Sets
Warmups
PVC Rotations & Dislocations
30 total
RC Flies & Waves
30 total
Ball Slams
25 X Ball(6lb) X 2
Super Set Bench Press – Yates Rows
Bench Press
WU's
10 X Bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 145 X 1
Work Sets
6 X 160 X 3
8 X 160 X 1
Bench Press 6 X 160 Set 1 of 4
Bench Press 6 X 160 Set 2 of 4
Bench Press 6 X 160 Set 3 of 4
Bench Press 8 X 160 Set 4 of 4
Yates Rows
WU's
10 X Bar X 1
5 X 105 X 1
5 X 125 X 1
3 X 145 X 1
Work Sets
6 X 160 X 4
Yates Rows 6 X 160 Set 2 of 4
Bates Rows 6 X 160 Set 4 of 4
Triset: Pullovers – Side and Rear Lateral Raises
Pullovers
12 X 65 X 3
Side lateral raises
8 X 27.5 X 3
Rear Lateral Raises
8 X 27.5 X 3
Super Set Paused Skull Crushers - DB Concentration Curls
Paused Skull Crushers
7 X 80 X 1
6 X 80 X 2
DB Concentration Curls
6 X 27.5 X 3
Week 2 day 1 today. I changed my rep scheme to 6's today and took 10% off 177.5. That is what I was going to do for sets of 4. My eating and my mind is not 100% focused on just doing upper body work so a slight reset was done. Got all my reps and a couple extra on my last set of Bench
Yates Rows done with same weight and reps as BP....pullover to finish chest and back work
Side and rear laterals trisets with pullovers...finish with some arm primping...was a good day under the bar for not really feeling it....
Oh Andrew....Some Grateful Dead spinning in the disc player....Skull & Roses full album downloaded off youtube...Thought I'd play it just for you..."You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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04-12-2017, 03:10 AM #30
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Strong work on the bench and pulls. Glad that you got all of your reps. Diggin' the tunes in the background too. Usually I watch these videos on mute but once I read that the GD was on had to play them with the volume up. Good stuff!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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