Papa Jerrys log.

[BrooklynJerry]

Friday 12/16/16
SB sqt. 90/20 Pull down supp. grip 125/12 press 60/12
90/20. 125/12. 60/12
90/20. 125/12. 60/12
Today was my birthday,turned 67. I was kind of rushed for time but was determined t get my WO in. I have been going to failure or at least feel I am in the pull down and press, the sqt set seems to end more because I run out of gas rather then the muscles giving out. I did make a little progress so I was ok with what I did.

[BrooklynJerry]

Tuesday 12/20/16
1. SLDL 145/20 DB BP thick handles 40/8. Low cable row 115/13
2. 20. 10. 13
3. 20. 10. 13
Seemed to need a little more time between the 1st 2nd and 3rd round of exercises. The DB bench reps were a little lower because I used the iron mind thick handle db's that weigh more plus I upped the weight 2 1/4 lbs each.
I am going to do 3 more of these workout by the time the year end . Then I will give one of the WO plans in the new book a snot.

[BrooklynJerry]

Friday 12/23/16
1.SB Sqt 95/20. Pull down supp grip 130/10. BB press 62.5. 12 reps
2. 20. 10. 12
3. 20. 10. 12
I was able to increase the weight used on all 3 exercises so I was happy with the WO .
Merry Christmas .

[BrooklynJerry]

Friday 12/23/16
1.SB Sqt 95/20. Pull down supp grip 130/10. BB press 62.5. 12 reps
2. 20. 10. 12
3. 20. 10. 12
I was able to increase the weight used on all 3 exercises so I was happy with the WO .
Merry Christmas .

[BrooklynJerry]

Tuesday 12/27/16
1. SLDL 150/15. DBBP 40 lb thick handles 12reps. Low cable row 120/10
2. 15. 10. 10
3. 15. 10. 8
I was a little out of it going into this WO today . A little bit was physical and a little bit mental. I really should have gotten 20 reps on the. SLDL at least on the first round. But i punked out. I wanted to get this WO over with I can do my Sqts on Saturday and finish up this program.

[BrooklynJerry]

Saturday 12/31/16
1. SB Sqt 100/20. Pull down supp.grip 130/10. BB press 65/12
2. 20. 10. 12
3. 20. 11. 12
Last day of the year and last WO . I was able to go quickly between the 3 lifts but it took some time to go between the 3 rounds of exercises. I did seem to make some type of progress doing this routine,maybe no so much in th strenght area but gained some endurance. I will be looking further at the new book for some ideas for my next routine. I have to remember I am 67 and recovery is important if I want to gain strength. A perfect example of this is that I have a grip machine in my basement,I found that if I use it infrequently I do better than when I train on it every other day.

[BrooklynJerry]

Wed. 1/4/17
First WO of the new year. Decided to just do BP and pulldowns today. First time benching with a BB in a few months.
BP bar/12 65/5 85/5 95/2 110/5 120/5 130/5 5 8 back off 95/8 8
Pulldown supp grip 100/8 130/8 8 8
May have been a little too much volume but was just trying to see where I was at.
I had done 10 reps on the pulldowns last week, this time I was only able to get 8 reps. Might be due to doing the higher volume of benches or the I didn't eat much before the WO.

[BrooklynJerry]

Saturday 1/7/16
SB Sqt bar/10 95/6 135/2
155/2 175/2 155/5 last 3 sets with belt
EZB curl 60/8 8 8

[BrooklynJerry]

Monday 1/9 /17
Press wu then 80/3 3 3
Bench press bar/10 85/10 10 10
Trying a.program.that Best After 60 had wrote.about .One.lift intensity the.other.volume.

[BrooklynJerry]

Wednesday 1/11/17
DL 115/8 135/5/ 185/3 205/1
225/3 3 3 with belt
Press 65/10 10 10
Pull down supp grip 100/10 12 12