Farmer geezoid log Farmer geezoid log

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  1. #1
    Join Date
    Mar 2021
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    84

    Default Farmer geezoid log

    • starting strength seminar august 2022
    • starting strength seminar october 2022
    • starting strength seminar december 2022
    (nevermind, sorry)
    Last edited by Farmer; 10-06-2021 at 02:23 PM.

  2. #2
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    Mar 2021
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    I'll think I'll start logging again.
    50 something.
    I exercise at a big corporation gym.
    He/him.


    5-18-2022

    BENCH:
    210x8x2; 205x8; 205x7; 185x8
    @3'^
    (means on 3 min start intervals)
    (seems like a set takes 20 secs, so only 2:40 rest period)

    STEEP ASS INCLINE MACHINE:
    Neutral grip and close grip (NG&CG)
    140x10x2
    90x12x2
    90x10
    @2'^

    BTN LAT PULLDOWNS:
    these are supposed to destroy your shoulders
    i've never had problems with them
    various wt. 8-10r x 6s

    ONE ARM SEATED CABLE ROW:
    145x10x5

    LTE:
    with some "lat swing" like Rip says.
    80x8
    90x8x5 (very hard at end)

    DB CURLS IN INCLINE CHAIR:
    30x8
    35x8x2
    30x8x2

    SEATED LEANED OVER LATERIAL DB RAISES:
    (for rear deltoids, traps, etc)
    20x10x4

    pretty good pump,
    much success

    5-19-2022

    SQUAT: 205x8x5
    LEG EXT: 125x12x3; 125x10x2
    INCLINE SITUP: x10x5
    BB TT: varx10x5
    RDL: 235x8x4
    CALF WORK
    LEG CURL: 100x10,10,8


    5-21-2022
    INCLINE PRESS: 205x8,8,8,6
    MATRIX FLAT CGNG: 150x12; 160x10; 150x10x3
    SUPINATED BB ROW: 138x8; 175x8x5 @3'^
    FAKE CHINUP PD:140x10x2; 135x10; 130x8
    READ DELT FLY MACH: 80x12x4
    DB INCLINE CURLS:35x8,8,6; 25x10x2
    TRICEP PUSHDOWN: 80-70 x10-12r x 4s
    UPRIGHT ROWS: 95x8x3


    5-22-2022
    SQT: 215x8x5
    HACK SQT MACH: sledx12;50x10; sledx12x3 @2'^
    LYING LEG CURL: 100x10x3; 100x8;90x10 @2'^
    HIP ADBUCT MACH: 130x10; 150x10; 170x10x3
    CURNCH MACH: various x 15-10r x 6s
    LYING LEG RAISE: Bw x 15; 15#DBx8x4
    CALVES: various seated and standing
    Last edited by Farmer; 05-23-2022 at 11:10 AM.

  3. #3
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    Mar 2021
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    5-24-2022

    BP:
    210x8,8,8,7 @3'^

    MATRIX NG/CG/ STEEP INCLINE PRESS:
    140x10; 110x10x2;90x10 @2'^

    BTN LAT PULLDOWN:
    150x8; 160x8x2; 155x8x3

    SEATED CABLE ROW:
    145-115 x10-8r x 5s

    LTE:
    w/ some lat swing like rip says
    92x8x3

    HMMR DB CURLS:
    30-35 x 8-10 x 5

    CABLE TRI PUSHDOWN ROPE:
    30x12x3

    CABLE LATERIAL RAISES: 25-30x10x3

    SHRUG MACHINE 180x12x4

  4. #4
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    Mar 2021
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    5-31-2022

    HACK SQY MAHCINE:
    90x8x2
    140x8x2
    160x8x2
    170x8x2

    DB LUNGES:
    30-35 x8x4

    SEATED LEG CURL: 80x12x4

    LYING CABLE KNEE UPS: 30x8x4

    BB TORSO TWIST: 70x10;95x10x3

    HIP ABDUCT MACH: 120x10x5

    CALVES, etc

  5. #5
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    Mar 2021
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    5-27-2022

    INCLINE PRESS:205x8,8,8, 7.9*
    @4'^
    * gainsgobblin spotting me stole my glory !

    MATRIX FLAT BENCH NG/CG:
    150-140 x 12-10r x 5s

    SUPINATED BB ROWS:
    strict
    185x8x4

    CHINUPS ON PULLDOWN MACH
    130x10x4

    RR DELT FLY MACH: 85 x12-10 x4

    DB INCLiNE CURL: 35x8x4

    CABLE TRI PD: 70 x12x4

    UPRIGHT ROWS: 80x10x3

  6. #6
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    Mar 2021
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    5-28-2022

    HACK SQT MACH
    180x5x2
    180x8

    DB LUNGES
    35x8; 40x8x3

    LEG EXTENSION MACH
    120x12x4

    RDL
    245x8x4

    LYING LEG CURL
    100x12,12,8

    AB CRUNCH MACH: various x 15-12 x 5

    AB COASTER MACH: 40x12x3

    CALVES: straight leg and seated
    many sets, much burn

  7. #7
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    Mar 2021
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    5-29-2022

    cardio/GPP day

    Laterial 'X' elliptical machine.
    Lvl 9 ; width 6; 30min

    TORSO TWIST MACHINE:
    5x10 nonstop

  8. #8
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    Mar 2021
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    5-31-2022

    BENCH: 215x8,8,8,6 (f7, hard forced rep) @3'^
    spotter bro let me die and ground out a long forced rep.
    better than the gain-rapist last week I guess?

    MATRIX CG/NG STEEP INC PRESS: 130x12;110x12; 90x12,10 @2'^

    BTN LAT PULLDOWN: 165x8; 160x8x3 @3'^

    SEATED CABLE ROW: 135x10; 115x10x3 @3'^

    LTE: 90x8x4 @3'^

    DB INCLINE CURLS: 35x8, 40x8, 35x8x2 @3'^

    REAR DELT FLY MACH: 85x12x3

    SHRUG MACHINE: 200x12x3


    I'm glad I added 5 lbs to the bench today. Lots of energy.
    This is the first time in like 20 to 25 years that I've attempted any bodybuilding/powerbuilder/hypertrophy type programming.
    I pick one major exercise to track accurately to monitor strength increases for each muscle group.
    They are currently: Incline press and (now) the hack squat machine. Those I'll go on 4 min intervals.
    Progressive overload ya'know.
    Last edited by Farmer; 06-01-2022 at 07:27 AM.

  9. #9
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    Mar 2021
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    6-1-2022

    HACK SQUAT: 180x8x3 @4'^
    LEG EXTENSION: 130x12x3; 130x10; 110x12 @2'^
    HIP ABDUCT: 150x10; 170x8; 190x8x4 @3'^
    LYING LEG CURL: 120x8x3; 110x10
    STEP UP CABLE THING: 35x8;40x8;45x8;50x8x2

    I'll be Abs and Calves tomorrow

  10. #10
    Join Date
    Mar 2017
    Location
    Treasure Coast, FL
    Posts
    1,436

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    starting strength coach development program
    Quote Originally Posted by Farmer View Post
    5-31-2022

    BENCH: 215x8,8,8,6 (f7, hard forced rep) @3'^
    spotter bro let me die and ground out a long forced rep.
    better than the gain-rapist last week I guess?
    ROFLMAO!! Stealing.

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