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11-04-2024, 10:09 PM
#1391
Cable face pull - 70-10,10, SS'd with
Cable external rotation - 10-10,10,
Incline bench press at 30 degrees - 216-8,8,8,
OHP - 155-8,8,8,
Bent Over rows - 177-10,10,10,
Cable rows - 200-10,10,10,
DB Hammer Curl - 35-12,12,12, ss'd with
DB tricep extensions - 25-10,10,10, left elbow a bit sore from these, right is ok
Strict EZ bar curl - 73-10,10,10, SS'd with
Tricep press downs - 60-10,10,10, substituted these for behind the neck cable extensions. These don't bother my elbows.
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11-05-2024, 10:40 PM
#1392
Single leg glute bridge - 10,10, each leg, SS'd with
Spanish squats - BW-10,10,
Squats - 365-6,6,6, Squats felt good today, my left knee is improving each week, getting back into shape
Leg press - 370-8,8,8, felt light
DB lunges - 2-30lb DB's - 10,10,10, each leg
Leg extension - 100-12,12, SS'd with
Leg curls - 100-12,12
Sprint rows - 8 x 20 seconds with 10 seconds rest between sets - Set rower at max (10), covered 868 meters
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11-07-2024, 09:52 PM
#1393
Shoulder taps and bear crawls for shourlder warm up
Pendlay row - 220-10,10,10,
Lat pulldowns (narrow neutral grip) - 150-10,10,10,
DB incline bench - 95's-12,12,10,11 - ran out of steam last two sets - will repeat weight
DB flies - 40-12,12, - still easy
DB side delt raise - 10-12,12,12, ss'd with
DB front raise - 10-12,12,12,
Sprint rows - 8x20 seconds with 10 second rests - hardest setting - 861 meters travelled
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11-08-2024, 09:42 PM
#1394
Single leg romanian deadlift - 30lb DB - 10,10, SS'd with
Back extensions BW-10,10,
BB deadlift - 407-6, 418-6, seemed a bit light so added more weight for second set. will add 10 pounds each week
RDL - 308-8,8, will keep adding weight, seemed light
Single leg good mornings - Bar-10,10, - was trying to balance on one leg like single leg Romanian deadlifts , then my son showed me the right way by putting the non-weight bearing leg behind me. Should have watched the video. Can now add weight without falling over.
DB lunges - 35's -10,10,10, ss'd with
Prowler push - 30M x 3 - did this on my gravel driveway in the PNW monsoon rain in the dark. Used a headlamp. Did this empty to start. Will find some weight for it next time.
Last edited by skid; 11-08-2024 at 09:44 PM.
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11-10-2024, 09:27 PM
#1395
Working on the farm today, putting down some footings for a couple containers I'm getting delivered Friday. Came in around 5 to do my workout and my inner left groin starts hurting. WTF - I did nothing to trigger it. Sucks getting old.
DB Hip thrust - 55-10,10, ss'd with
DB T's - 15-10,10,
DB lat raise - 15-12,12,12,
DB rear delt flies - 20-15,15,15, SS'd with
DB shrugs - 55- 15,15,15,
Alternating DB curl - 40-10,10, SS'd with
Hanging leg raise BW-19,19,
OH grip BB curl - 58-15,15,15, (these are weird) SS'd with
Dips - 3/4 BW-15,15,15, - Did some with full body weight and some with my legs taking some of the load.
Leg extensions - 75-15,15,15,
Calf raises - 155-20,20,20,
Incline tread mill - started these and my groin was bothering me so stopped. No sense making things worse
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11-11-2024, 10:04 PM
#1396
Whatever was going on with my groin yesterday seems to have cured itself. Only felt it a tiny bit.
Cable face pulls - 75-10,10, SS'd with
Cable external rotation - 15-10,10,
Incline bench - 220-8,8,8,
OHP - 160-8,8,8,
Bent row - 227-10,10,10, meant to put 185 on - wondered why it felt so heavy. Was doing these strict before, but today the last few reps were cheated.
Cable row - 145-10,10,10, - did these strict
DB Hammer curl - 35-12,12,12,12, SS'd with
DB tricep extension - 25-12,12,12,12, - left elbow still doesn't like these but the pain isn't getting worse. Hopefully it'll get used to these and not hurt.
EZ bar curls, strict - 73-12,12,12, SS'd with
Cable tricep push downs - 60-12,12,12,
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11-12-2024, 09:54 PM
#1397
Single leg glute bridge - 10,10, each leg, SS'd with
Spanish Squats - BW-10,10, These were warm ups for squats
Squat
375-6,6,6, Went good with a few reps to spare - My left knee still at ~ 90%. R hamstring mostly healed.
Leg press - 410-8,8,8, - Weights were moving well today, a few reps in the tank here as well, basically did these non-stop.
DB lunges - 2x40lbs - 10,10,10,
Leg curls/Leg extensions - 105-12,12, each exercise. L Knee still bothers me but now have more strength in the extensions than curls which is normal
Sprint row - 20 seconds x 8, 10 seconds rest between rows - covered 867 meters
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11-14-2024, 10:07 PM
#1398
Shoulder taps - 10, 10 each side, SS'd with
Bear crawls - 10 meters x 2
Pendlay rows
227-10,10,10,
Lat pull downs - 140-10,10,10, narrow neutral grip
DB incline bench - 95's-12,12,12,12,
DB flies - 45's-12,12,12,
DB lat raise - 15's-12,12,12, SS'd with
DB front raise - 15's-12,12,12,
Sprint rows - 8x20 second sprints, with 10 second rest between sprints - Covered 871 meters
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11-18-2024, 10:17 PM
#1399
I missed Friday's deadlift focussed work out, and Sunday's body building type workout. Did a day of heavy farm work on Friday and had a sore back at the end of the day. Figured deadlifts should be the last thing I do, and basically felt pretty tired as well so took Sunday's session off to recuperate too.
I'm now on week five of Hooper's powerbuilding which will be my last week. Week 6 is a deload week and my plan is to start Hooper's 12 week powerlifting peaking program instead, but use lighter weights/less sets to start, basically a delod. The following week will then be offically week 1. At that point I will be 12 weeks out from Nationals.
I will say I am starting to see more muscle definition from doing this powerbuilding program being only 4 weeks in. After nationals I may try the full 12 week program. The only slightly negative thing is working out 5 days/week is a big commitment, and takes energy from doing other things, especially at my age.
Today
Cable face pulls - 85-10,10, SS'd with
Cable side extensions - 15-10,10,
Incline bench - 235-8,8,8, Couple reps in the tank
OHP - 175-8,8,8, - These were hard as the bench took strength and energy away. Basically maxed out to get 8 reps.
BB Row - 230-10,10,10, - Damn, everything is hard today!
Seated cable row - 175-10,10,10, - these were easier despite doing them strict, could/should add weight
DB hammer curls - 35-12,12,12, SS'd with
Rope tricep press downs 50-12,12,12, - Was supposed to do DB tricep extensions but my left elbow definately did not like these today.
EZ curl bar curls - 75-12,12,12, did these strict - SS'd with
Straight bar narrow grip tricep press downs - 55-12,12,12, Couldn't think of any other tricep exercise that wouldn't bother my elbow.
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11-19-2024, 08:01 AM
#1400
youre a man skid. im a pussy even when it comes to light yarwork. im always complaining to my wife how all the bent over shoveling will harm my training session and shes like " whats the point of you working out so hard and having these big muscles if you wont even use them?"
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