Fiftyfit - One Day At a Time

[fiftyfit]

My friend can't get into orthopedics till next Monday, so we're keeping her activity to a minimum and managing the pain with Tylenol and Ibuprofen. She went to the gym with me again today, and I adjusted my sets and reps for a change. It worked out well, and I felt good afterwards.
Thu, May 9
Bwt - 196
DB swing: 50x11
OHP: 45x8, 67x5, 90x8
Power clean: 95x5, 115x3, 135x3
Rack pull: 135x8, 205x5, 265x8
CG underhand pulldown: 80x8, 120x5, 150x10
Dip: bwt x 8, +10x5, +20x10
Hammer curl: 15's x 8, 20's X 5, 25's x 12

[fiftyfit]

My bad hip gave me some trouble last night, I actually felt a "pop" in it while getting ready for bed... kinda freaked me out, and I decided to skip my squats today. I decided to try the Hammer leg press at the gym. It provided a lot of support and felt pretty good warming up, so I pushed it as far as I dared. Tonight I'm feeling better, and tomorrow my friend has that orthopedic appointment, to see where we go from here.
Sun, May 12
Wt. - 196
DB swing: 50x12
BP: 75x8, 105x5, 145x9
Seated row: 65x8, 95x5, 130x8
OH triceps ext.: 15x8, 30x5, 45x8
BB curl: 40x8, 60x5, 80x6
Hammer leg press: 170x8, 240x5, 280x12
Hammer pullover: 90x10, 140x10

[BrooklynJerry]

Glad to see you found a way to get some work in. My biggest mistake was selling my Hammer Iso Lateral leg press. It sure hit the quads .

[fiftyfit]

I missed almost two weeks of workouts after May 12th, and just started back this past week. I recently ordered PRE (Progressive Resistance Exercise) by Dr's DeLorme and Watkins, and after reading about the protocol, decided to revamp my own training. My new plan is based loosely around their recommendations, with slight modifications of my own. I'm doing mainly three sets of each exercise, with the first two sets being warm-ups, with 50 and 70-75 percent of the work-set. The big difference with my program is that I'll be changing my rep range on the work-set each week, i.e. 10-12, 7-9, 4-6. I haven't gotten deep enough into as yet, but I'm liking the way it feels already. Here are my two workouts from this week;
Sun, May 26
Bwt. - 195
BP: 75x8, 110x5, 150x9
Seated row: 65x8, 100x5, 135x8
Overhead pulley ext.: 20x8, 35x5, 50x5
BB curl: 40x8, 60x5, 83x8
Hammer leg press: 190x8, 260x5, 310x10
Decline DB pullover: 65x10x2

Thu, May 30
Bwt. - 197
Press behind neck: 40x8, 60x5, 80x8
Power clean: 95x3, 120x3, 140x3
DL: 135x6, 200x3, 265x7
Close-grip pulldown:75x8, 115x5, 155x7
Dips: bwt x 5, +15 x 3, +30 x 7

[BrooklynJerry]

Looks like a good plan. A change is a great way to get you fires up.

[fiftyfit]

I helped my lady friend do some upper body work at Crunch Fitness this morning, then did my own brief workout...it all went smoothly.
Sun, Jun 2
Bwt - 196.5
BP: 85x8, 125x5, 160x6
Seated row: 75x8, 110x5, 150x6
SQ: 100x8, 150x5, 200x8
BB curl: 45x5, 66x3, 87x7

[fiftyfit]

Thu, Jun 6
Bwt - 195.5
I'm at my mom's helping to move things into storage. She's got a buyer for the property, and hopes to have the closing in about six weeks. In the meantime, I'm trying to get the rest of my things into storage. I've reserved a truck to move my gym equipment out of her garage, having trouble trying to coordinate with someone to help me. My two boys have too much going on with their families, but a friend I used to work with is planning to help. I took a short workout this morning, it was hot and humid in the garage.
Press behind neck: 45x8, 66x5, 88x6
Power clean: 95x3, 120x3, 145x3
Rack pull (below knees): 150x8, 225x5, 300x6
CG underhand pulldown: 100x8, 140x5, 180x9

[BrooklynJerry]

Good luck with the sale and the move. As far as getting help I know the deal. We ate not alone a few of us are in the same situation.

[fiftyfit]

My hip and low back were a little touchy over the weekend, more due to stress than anything else, I think. I'm feeling better today, and had a pretty good workout this morning... feel like I'm getting back into my usual groove, and the new training plan seems to be working well.
Mon, July 10
Bwt - 195.5
BP: 85x8, 127x5, 170x4 - all with a pause
Seated row: 65x8, 95x5, 130x11
SQ: 107x8, 161x5, 215x6
DB pullover: 65x11x2
BB curl: 46x6, 69x3, 92x6

[fiftyfit]

Thu, July 13
Bwt - 195
Press behind neck: 44x8, 66x5, 90x6
Power clean: 95x3, 125x3, 150x3
DL: 200x5, 240x3, 285x6
CG underhand pulldown: 90x8, 130x5, 175x8
CGBP: 115x5, 135x3, 150x6