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  1. #31
    Bigger Badder Bama bamazav's Avatar
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    Seated OHP
    45 x 5
    95 x 5
    105 x 3
    120 x 3
    135 x 7

    Front Raise ss Side lateral ss Rear Laterals
    12.5 x 8
    12.5 x 8

    EZ Bar Preacher Curls
    55 x 10
    55 x 10

    DB Hammer Curls
    35 x 10
    35 x 10

    NOTES
    Quick session today. About 45 minutes.

    Rather than doing all the shoulder work as straight sets, I superset them. Tougher than it looks, hence, the 8 reps.

    1st set of preacher curls was seated and I did not get a good ROM. I adjusted the bench and did the second set semi-standing, more leaning against the pad. This gave me a much better ROM.
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year 400 Sq, 225 Bench, 500 DL
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  2. #32
    Bigger Badder Bama bamazav's Avatar
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    11/17/2018 Deadlift Day

    Hex Deadlifts
    45 x 5
    135 x 5
    225 x 3
    280 x 3
    320 x 3
    360 x 3

    Hex Bar RDL
    225 x 8

    EZ Bar Yates Row
    90 x 12
    90 x 12

    Pull ups
    5 - neutral grip
    3 - Wide Grip

    DB Spider Curls
    50 x 8

    NOTES
    Quick Day, about a 50 minute session. Went with the Hex Bar over a Straight bar due to the back being a bit tender.

    EZ Bar Yates Row - Switched these up to an EZ Bar to change the angle. My elbow felt a lot better with this change. Only problem was my math. I wanted 100 lbs, but misloaded the bar, only making a 90 lb total weight.

    This next week will be somewhat of a delaod, due to the Holiday week. Will train Monday and Tuesday, we will be out of town until Sunday, so I will be away from the board and the gym.
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year 400 Sq, 225 Bench, 500 DL
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  3. #33
    Bigger Badder Bama bamazav's Avatar
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    Thanksgiving Week Sessions

    Shortened week due to travels.

    Monday

    Squat
    45 x 5
    135 x 5
    225 x 5
    255 x 3
    285 x 4

    Seated Overhead Press
    45 x 5
    95 x 5
    115 x 5
    130 x 3
    145 x 4

    Old School Belt Squat
    75 x 12 - too light
    100 x 12 - much better

    Glute Ham Raise
    10
    10

    Seated Calf Raise
    106 x 10
    106 x 10

    Tuesday

    Hex Deadlifts
    45 x 5
    135 x 5
    225 x 5
    300 x 5
    340 x 3
    380 x 1

    Hex RDL
    225 x 10

    Bench Press
    45 x 5
    95 x 5
    135 x 5
    150 x 3
    170 x 3

    Close Grip Bench Press
    120 x 10
    120 x 10

    EZ Bar Yates Row
    105 x 10
    105 x 10

    Dips
    10
    10
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year 400 Sq, 225 Bench, 500 DL
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  4. #34
    Registered User Payton1221's Avatar
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    Originally Posted by bamazav View Post
    Dips
    10
    10
    Jelly of these Wonky shoulders have prevented me from doing one (pain-free) dip in years. I'll test the waters maybe once a year and then immediately conclude "nope."
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  5. #35
    Bigger Badder Bama bamazav's Avatar
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    Originally Posted by Payton1221 View Post
    Jelly of these Wonky shoulders have prevented me from doing one (pain-free) dip in years. I'll test the waters maybe once a year and then immediately conclude "nope."
    I don't do a ton of these. Was at the Church on the dip station there, V handle. Was a little wider than I like. My set up in the Dog House is adjustable, so I can narrow them more to my liking. Have you tried Tricep Pushups or, not sure of the proper name, Bar push ups? Both are good for triceps and indirectly hit the pecs too.
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year 400 Sq, 225 Bench, 500 DL
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  6. #36
    Bigger Badder Bama bamazav's Avatar
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    No work done while away this past long weekend.

    Today all I did was squat. I could just not get my mind on working out. Just no motivation today. Travel lag? I dunno.

    Squats
    45 x 5
    135 x 5
    185 x 5
    205 x 5
    235 x 5
    265 x 5
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year 400 Sq, 225 Bench, 500 DL
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  7. #37
    Bigger Badder Bama bamazav's Avatar
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    Not much has been happening the last few weeks. Due to church happenings, family happenings, travels and life, I have done well to even get to the Dog House once or twice a week. This is the first week in a while that I have been able to do an entire training session. So, let me catch you up on this week.

    Monday 12/10/2018
    Squat Day

    Squats
    45 x 5
    135 x 5
    185 x 5
    205 x 5
    235 x 5
    265 x 5

    Pulley System Belt Squats
    100 x 8
    100 x 8
    100 x 8

    Leg Extensions
    100 x 12
    100 x 12

    Glute Ham Raise
    10
    10

    Smith Machine Standing Calf Raise
    205 x 10
    205 x 10
    205 x 10

    NOTES
    I didn't do an AMAP set with Squats, since I have not been consistent in the gym. I just wanted to make sure I got my goal for the day before trying to press and hurting something.

    The Pulley System Belt Squats are not working as well as I had hoped. I will be returning to my loading pin and cinder block old school belt squats from here on out. I will actually be alternating them with Front Squats and slowly working those numbers up.

    Tuesday 12/11/2018
    Bench Day

    Bench Press
    45 x 5
    95 x 5
    115 x 5
    120 x 5
    135 x 5
    155 x 5
    Bench Daddy Overload Sets
    180 x 3
    180 x 3

    Close Grip Bench
    135 x 8
    135 x 8

    Incline Bench
    110 x 10
    110 x 10

    Cable Tricep Pushdowns
    53 x 10
    53 x 10
    53 x 8

    Dips
    8

    Scott Cable Extensions
    53 x 4
    53 x 6

    NOTES
    Bench went well. Added in two sets of overloads using the Bench Daddy. This is similar to Mark Bell's "Slingshot," and serves to help off of the chest. I use it for overload sets.

    Dips didn't go as well as hoped, but my biceps and triceps were pretty well done by these so that was to be expected.

    Thursday
    I have to perform a funeral right in the middle of the day and then a rehearsal a couple hours later, so today's session will be pushed to tomorrow and tomorrow's to Saturday. Shoulder work tomorrow.
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year 400 Sq, 225 Bench, 500 DL
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  8. #38
    🥋 A Karate Kid age 60 Samraiwise's Avatar
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    David, like our mutual friend, I know you are always busy helping others. Glad to know you are still with us.

    As for the training, as long as your mind is in the right place, your body will never forget about your goal. And we both know it's true.
    Last edited by Samraiwise; 12-14-2018 at 03:26 AM.
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  9. #39
    Bigger Badder Bama bamazav's Avatar
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    Originally Posted by Samraiwise View Post
    David, like our mutual friend, I know you are always busy helping others. Glad to know you are still with us.

    As for the training, as long as your mind is in the right place, your body will never forget about your goal. And we both know it's true.
    Thank you my friend. Keeping the mind in the right place is often harder than the training.

    Here is today's Session

    Shoulders and biceps

    Seated Overhead press, no seat back
    45 x 5
    65 x 5
    100 x 5
    115 x 5
    135 x 1
    135 x 1 - Standing

    Front Raise/Side Laterals/Rear Laterals superset
    15 x 10
    15 x 8
    15 x 8

    Landmine Press (Plate Weight Only)
    35 x 10
    35 x 10
    35 x 10

    Spider Hammer Curls
    30 x 15
    30 x 15

    Spider Curls
    30 x 15
    30 x 15

    NOTES
    Seated Overheads were a struggle today.I could not get set up right. The 135 just didn't want to go today.

    Front Raise/Side laterals/Rear Laterals - This is a great delt workout. Don't go too heavy.
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year 400 Sq, 225 Bench, 500 DL
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  10. #40
    Bigger Badder Bama bamazav's Avatar
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    So, I will be shaking things up to begin the new year. A friend of mine and his wife came up with the #Ten100 challenge. I have never really done anything like this and since I am not prepping for any meets any time soon, I thought I would give it a go. Gonna start on 1/7/2019 with the entire ten but in the mean time will be developing a higher volume training plan to be able to hit the goal of 10,000 reps in 100 days. I am adapting a routine from the 2000 called GVT2000, which is a body part adaptation of German Volume Training (10 x 10). Keep watch of the log and post comments and advise as I work through this in the next week or two. Actually, next week I will be traveling, so this week is experimentation, next week will be another forced deload, and then I will be back at it for good in Early January. Here is the challenge I will be attempting.

    Attached Images
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year 400 Sq, 225 Bench, 500 DL
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  11. #41
    Bigger Badder Bama bamazav's Avatar
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    12/17/2018 Volume Training Experiment Day 1

    See my previous post to understand why this is an experiment.

    Belt Squats
    85 x 10
    85 x 10
    85 x 10

    Front Squats
    115 x 10
    115 x 10
    115 x 10

    Squats
    205 x 10
    205 x 8
    205 x 8

    Leg Extensions
    110 x 15

    Swiss Bar Curls
    65 x 10
    65 x 10
    65 x 10

    DB Hammer Curls
    35 x 10
    35 x 10
    35 x 10

    DB Alternating Curls
    35 x 10
    35 x 10
    35 x 10

    Straight Bar Glide Curls
    65 x 10

    Total Reps for the Day 201

    NOTES
    This is a variation of German Volume Training. Instead of doing one exercise for 10 sets of 10, I am using 4 exercises targeting the same body parts for a total of 10 sets of 10. While I did not count out the tempo, I used a slow, approximately 3,0,1 tempo for the belt squats and squats and a 3,1,1 tempo for the Front Squats. I was not sure what weights to use, so I started light. I will say that on Squats it was a rep PR. When I accomplish all the sets for at least 10 I will increase weight.

    From warmup to finish this session took a little over one hour. I tried to keep rest times to less than one minute, though my final two squat sets tested that limit. Most rests were about 30 seconds.

    Since the challenge also includes some dietary changes, I expect to see some changes physically and mentally. The full challenge will begin on 1/7/2019.
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year 400 Sq, 225 Bench, 500 DL
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  12. #42
    Humble Megalomaniac ElrondHubbard's Avatar
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    I like it! This will be interesting to follow. I suspect you'll enjoy having the challenge of a different approach and a different scheme to learn and adjust to.
    I'm out, standing in my field.

    64 and still a newbie.
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  13. #43
    happy NoCarbsNoSugar's Avatar
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    you're lifting circles around me, David!

    Awesome work in here.
    I will try to take some time and look at the challenge you mentioned.
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  14. #44
    Bigger Badder Bama bamazav's Avatar
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    Originally Posted by ElrondHubbard View Post
    I like it! This will be interesting to follow. I suspect you'll enjoy having the challenge of a different approach and a different scheme to learn and adjust to.
    I am actually looking forward to the challenge. It is not going to be easy, especially the dietary aspects. I hope we all can learn something from this.

    Originally Posted by NoCarbsNoSugar View Post
    you're lifting circles around me, David!

    Awesome work in here.
    I will try to take some time and look at the challenge you mentioned.
    I just try to get better each day. Life and ministry have been tough, and busy lately, making training a challenge. After my last powerlifting meet, I decided I needed to take some time away from powerlifting so I am trying some new things. Lots of experimenting. This challenge is just my newest challenge.
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year 400 Sq, 225 Bench, 500 DL
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  15. #45
    Registered User Payton1221's Avatar
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    Originally Posted by bamazav View Post
    As long as this doesn't throw certain tendons/ligaments into an "overuse" condition (I'm sure you'll pay close attention to your body), this has WIN(!!!) written all over it. I particularly like the single ingredient foods challenge: apples, bananas, potatoes, beans, fish, chicken, etc.
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    Originally Posted by Payton1221 View Post
    As long as this doesn't throw certain tendons/ligaments into an "overuse" condition (I'm sure you'll pay close attention to your body), this has WIN(!!!) written all over it. I particularly like the single ingredient foods challenge: apples, bananas, potatoes, beans, fish, chicken, etc.
    It is a challenge, there is no award if completed, only a reward from trying to complete it. While my goal is to meet each goal of the challenge, I will be listening to my body throughout. It has been a long time since I have done 200 total reps in a session, that is why I am experimenting with my plan before I actually begin. Today I learned that Chest and Triceps on the same day was too much, so I have rearranged my plan. More on that coming. I will post today's workout, as soon as I remember where I set my log book. Geezer Brain Fog for the win.
    David, a 55 year old pastor, husband and father.

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    Experiment Days 2 & 3

    12/19/2018

    Incline Bench
    45 x 5
    115 x 10
    115 x 10
    115 x 10

    Decline Bench
    125 x 10
    125 x 8
    125 x 8

    Flat Bench
    135 x 8
    135 x 8
    135 x 6

    DB Flyes
    30 x 13

    Close Grip Bench Press
    95 x 10
    95 x 10
    95 x 10

    Skull Crushers
    55 x 10
    55 x 10
    55 x 10

    Rope Pushdowns
    40 x 8
    40 x 8
    40 x 6

    NOTES
    Triceps are still fried, a day later. I have restructured my plan after this session. I started a little too ambitious. I asked a powerlifting friend who made the transition to body building what one piece of advise she had for someone making that jump. She said, "leave the ego at the door." Certainly not an original thought, but lesson was learned in this session. I was worn out and humbled. Switched the direct arm work to leg days.So now almost every area gets one day of indirect work and one day of direct work.

    12/20/2019

    Good Mornings
    135 x 10
    135 x 10
    135 x 10

    Hex Bar RDL
    135 x 10
    135 x 10
    135 x 10

    Seated Leg Press with High Foot Placement
    130 x 10
    130 x 10
    130 x 10

    Leg Curls
    70 x 10

    Seated Calf Raises
    106 x 10
    106 x 10
    106 x 10

    Kettle Bell Swings
    15 x 10
    25 x 10
    25 x 10

    NOTES
    My legs are still sore from Monday but feel much better after today's session. I was going to try out the new rotation of hamstrings and triceps, but my arms would have none of that today. I think I have my plan ready, not to begin working on the nutrition.
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

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    Hex Bar Deadlifts
    135 x 5
    225 x 10
    225 x 10
    225 x 10

    Inverse Rows, feet up
    7
    5
    5

    Meadows Rows (PWO)
    45 x 10
    45 x 10
    45 x 10

    Lat Pulldowns
    60 x 10
    60 x 10
    60 x 10

    Glass Overheads
    95 x 10
    95 x 10
    95 x 10

    DB Arnold Press
    15 x 10
    15 x 10
    15 x 10

    Landmine Press(PWO)
    30 x 10
    30 x 10
    30 x 10

    NOTES
    Good session all done in about an hour. I am continuing to think through the structure of this routine. Looking back over some notes from the past and a training plan Bo_Flecks wrote for me years ago, I can simplify my plan and still accomplish my goals.

    Today was my Birthday so the wife and boys took me out to "The Butcher's Son" for Supper. Since it is the "Thing" to post pictures of your food, here is a pic of mine tonight. 12 oz Ribeye, Broc****ni, Cucumber salad, Blue Cheese and Bacon Steak Sauce.

    Attached Images
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    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

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    Happy Birthday to you!!!
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    Zav, I'll wait until your age will catch up with mine!! Happy B day to you, and MANY MORE!! You have a great family and here again I'm jealous!!
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    Originally Posted by Samraiwise View Post


    Zav, I'll wait until your age will catch up with mine!! Happy B day to you, and MANY MORE!! You have a great family and here again I'm jealous!!
    Love this mug, I need to get one. Thanks for the Birthday wishes.
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

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  22. #52
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    Originally Posted by bamazav View Post
    Love this mug, I need to get one. Thanks for the Birthday wishes.
    Happy birthday David. Hope it was a good one!
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  23. #53
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    Wish I could say I was ending the year strong. Went to see the grand daughter last week, ate lots of junk managed to lose 3 pounds, guess that is something. Now fighting worst cold I have had in years, so no training the rest of this year. Will begin again in a few days. I pray everyone starts the year strong and healthy.
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

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    Hi Zav! Wish I had grandchildren to spend a new year's eve with. Congrats on your weight loss....take care and get well soon, my friend. *bow*

    Back from the future! New year's greetings from 2019!!
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    Originally Posted by Samraiwise View Post
    Hi Zav! Wish I had grandchildren to spend a new year's eve with. Congrats on your weight loss....take care and get well soon, my friend. *bow*

    Back from the future! New year's greetings from 2019!!
    My granddaughter is a blessing. I am looking forward to the days, in the not too distant future, when she and her future cousins, can some and spend the week with her "Dude and Nana."

    Since it already 2019 in Japan, I pray that your's started with excellence.
    David, a 55 year old pastor, husband and father.

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    Originally Posted by bamazav View Post
    Now fighting worst cold I have had in years, so no training the rest of this year. Will begin again in a few days. I pray everyone starts the year strong and healthy.
    Prayers for you too David. I've read of using both zinc and vitamin-C to reduce the magnitude and duration of a cold.

    P.S. My 23 year old daughter and her husband are expecting their first ~April 21. Both grandma- and grandpa-to-be are very excited.
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    Originally Posted by Payton1221 View Post
    Prayers for you too David. I've read of using both zinc and vitamin-C to reduce the magnitude and duration of a cold.

    P.S. My 23 year old daughter and her husband are expecting their first ~April 21. Both grandma- and grandpa-to-be are very excited.
    Congrats on the upcoming grandbaby. I had heard they change your life, just didn't realize how much.

    I take ZMA every night, one reason I contribute to so few colds the past few years. This is like a cold on steroids, more flu like without the fever and chills.
    David, a 55 year old pastor, husband and father.

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  28. #58
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    Originally Posted by bamazav View Post
    Congrats on the upcoming grandbaby. I had heard they change your life, just didn't realize how much.

    I take ZMA every night, one reason I contribute to so few colds the past few years. This is like a cold on steroids, more flu like without the fever and chills.
    Travel, winter, and relatives will always team up on your immune system. Part of the price you pay for new blessings, Grampa!

    Hope things look up for the rest of 2019!
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    Originally Posted by ElrondHubbard View Post
    Travel, winter, and relatives will always team up on your immune system. Part of the price you pay for new blessings, Grampa!

    Hope things look up for the rest of 2019!
    Too young to be a "Grampa", she calls me "Dude"
    David, a 55 year old pastor, husband and father.

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    Originally Posted by bamazav View Post
    Too young to be a "Grampa", she calls me "Dude"
    Not too young, just outvoted. Your name will always be whatever that first grandchild assigns to you.

    "Dude" is a good one, though!
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