Over 50, M.S. and starting lifting again.

[RichKnapp]

Monday April 27, 2020 – Chest Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Bottle Cap and sip of water between sets.
10 rep goal week. 2-1-2-1 tempo.
No spotter and just thin carpet on floor so didn’t push it to 100% fail. Just 98%.

Incline Machine Press (as close as I could figure for weight by the chart)
• 77 x 10
• 107 x 10
• 147 x 10
• 167 x 10
• 207 x 5
30 deg. Incline Db Press
• 60’s x 10
• 60’s x 10
• 60’s x 9
• 60’s x 5
• 60’s x 5
Db Flies
• 40’s x 10
• 40’s x 9
• 40’s x 10
• 40’s x 9.5 (lol)
• 40’s x 5

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

[RichKnapp]

Tuesday April 28, 2020 – DELT – TRAP Day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 4g MTS Creapure Creatine

10 rep goal.

Arnold Press (2-1-2-1 tempo)
• 40’s x 10
• 40’s x 10
• 40’s x 5
• 40’s x 5
• 40’s x 8 (Had a little longer brake.)

Db Side Laterals (Single arm, pinky up above the thumb to hit side delt better.) (2-1-2-1 tempo)
• 10 x 10
• 10 x 10
• 10 x 10
• 10 x 10
• 10 x 10 (started getting sloppy last 2 sets)

Db Rear Delt Pulls ( 2-2-2-2 tempo)
• 60’s x 10
• 60’s x 10
• 60’s x 10
• 60’s x 10
• 60’s x 10

Db Shrugs Behind Back (3-2-3-2 tempo)
• 60’s x 10 (stopped cap and water after this rep)
• 60’s x 10
• 60’s x 10
• 60’s x 10
• 60’s x 10

Same as 20 sets for the day.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 4g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.

[RichKnapp]

Wednesday April 29, 2020 – Back day

Pre Work Out:
MTS VASKY 1/2 serving, MTS RUCKUS 1/2 serving, 3g MTS Creapure Creatine

10 rep goal.
2-1-2-1 tempo
Controlled lifts and negatives. Concentrating on no momentum or drop moves.

Single Arm Db Rows
• 65 x 10
• 65 x 10
• 65 x 10
• 65 x 10
• 65 x 10
Wide Grip Lat Pull Downs behind neck.
• 77 x 10
• 107 x 10
• 107 x 10
• 107 x 10
• 107 x 10
“V” Handle Pull Downs, pushing head through arms on stretch. (3-1-3-3 tempo)
• 107 x 10
• 107 x 10
• 107 x 10
• 107 x 10
• 107 x 10
15 single sets.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 3g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), Applesauce, Mandarin oranges shake.

[RichKnapp]

Thursday April 30, 2020 – ARM DAY

Pre Work Out:
MTS VASKY 1/2 serving, MTS RUCKUS 1/2 serving, 3g MTS Creapure Creatine

10 rep goal.
2-1-2-1 tempo unless noted.
Controlled lifts and negatives. Concentrating on no momentum or drop moves.

Tri Underhand Grip Press Downs
• 38 x 10
• 38 x 10
• 38 x 10
• 38 x 10
• 38 x 10
Overhand Grip Cable Curls
• 53.5 x 10 (sloppy so lowered the weight)
• 43.5 x 10
• 43.5 x 10 (started to get sloppy so lowered )
• 38.5 x 10
• 38.5 x 10
Db Kick Backs (1-1-1-1 tempo)(each arm)
• 25 x 10
• 25 x 10
• 25 x 10
• 25 x 10
• 25 x 10
Rope Curls (3-1-3-1 tempo)
• 57 x 10
• 57 x 10
• 57 x 10
• 57 x 10
• 57 x 10
Seated Over Head Tri Press Downs-Overhand Grip
• 57 x 10
• 57 x 10
• 57 x 10
• 57 x 10
• 57 x 10
• 57 x 10
30 deg Incline Bench Db Curls
• 40’s x 7 (lowered weight, arms pretty burned out)
• 35’s x 10
• 35’s x 7
• 35’s x 8
• 35’s x 5

Rope Tri Press downs for Sat set followed by Rope Curls for Sat set.

30 single sets. 2 Sat Sets. = 32 sets for day.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 3g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), Applesauce, Mandarin oranges shake.

[RichKnapp]

Monday May 4, 2020 – Chest Day

Super Sets day

Pre Work Out:
MTS VASKY 3.5g, (1/2 serving), 3.8g MTS RUCKUS (1/2 serving), 2.5g MTS Creapure Creatine

Bottle Cap and sip of water between sets.
10 rep week. 10 rep goal.
No spotter and just thin carpet on floor so didn’t push it to 100% fail. Just 98%.

30 deg. Incline Bench Db Press –> Incline Machine Press
• 60’s x 10 / 107 x 10
• 60’s x 10 / 127 x 10
• 60’s x 10 / 127 x 10

Flat Db Press –> Machine Press (Chest pretty burned already.)
• 60’s x 10 / 137 x 3
• 60’s x 10 / 137 x 5
• 60’s x 10 / 137 x 7

Db Flies –> Machine Flies
• 40’s x 10 / 47 x 10
• 40’s x 10 / 47 x 10
• 40’s x 10 / 47 x 3 (Chest died. It had no more)

Same as 18 single sets.

Post w/o:
25g protein (whey powder includes 2.5g creatine), 2.5g MTS Creapure Creatine, 5g MTS L-Glutamine, 1 Pixy Stix (11g pure Dextrose), applesauce, Mandarin oranges shake.