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TexasJim
03-02-18, 11:31 am
A little background: I am 54, 5'11" 213 lbs. Gone back and forth with workouts over the years. However, I always come back to Dorian Yates' style of HIT.

Long term goals are strength and muscle mass increase while keeping the body fat in check.

Estimated Macros:
Protein: 240g
Fat: 60g
Carbs: 175g on non-training days; 225g on training days
Meals: 6 per day

Supplements:
Universal Nutrition Daily Formula
Universal Nutrition Fish Oil
Universal Nutrition Ultra Whey Pro
Universal Nutrition Atom7

Current Split:
Day 1: Shoulders, Triceps, & Calves
Day 2: Back & Traps
Day 3: Off
Day 4: Chest, Biceps, & Calves
Day 5: Hams & Quads
Day 6: Off
Day 7: Off
Day 8: Repeat

TexasJim
03-02-18, 12:26 pm
Smith SP 50 70 100 x 9=>80 x 5 DS
ST DB Laterals 15 30 x 9=>20 x 8 DS
Cable Raise-rt 10 x 7 f2 n2
EZ Tricep PD 50 80 x 9=>60 x 6 DS
DB Tricep Ext 20 40 x 4=>30 x 3 DS
Cable overhead Press 50 80 x 8=>70 x 3 DS

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-02-18, 12:28 pm
Pullover 70 110 160 x 6=>140 × 3 DS
Hammer Reverse PD 110 190 x 6=>160 x 4 DS
Smith Row 90 190 x 6 170 x 7
Cable Wide Row 100 155 x 6=>135 x 4 DS + p
Rear P-deck 90 155 x 7=>135 x 4 DS
HyperExt 35 x 12=>bw x 5
DB Shrugs 70 100 x 6=>90 x 4 DS

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-04-18, 8:52 am
Hammer Incline BP 90 140 180 250 x 6+3+2 RP 200 x 9+4+3 RP
Machine BP 140 205 x 6 SS 180 x 6 SS
Pec Deck Flye 255 x 5=>215 x 4 DS
Incline DB Curl 20 x 8 40 x 5 1rp=>30 x 4 DS
Ez Curl 50 x 8 80 x 6=>60 x 4 DS
Rope Hammer Curl 80 x 7=>60 x 5 DS

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-05-18, 10:10 am
LP Calf Raises 270 450 630 x 5 540 x 6 p
Lying Leg Curl 40 70 100 x 7 90 x 8=>70 x 5 DS=>P x 10
Machine SLDL 90 180 280 x 7 260 x 8
Pendulum LP 90 180 270 x 8, 8, 8
Sissy Squat BW x 8, 8, 8

Sharp pain in right knee for the second week. Time for a delaod!

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-11-18, 12:00 pm
Machine BP 90 140 180 210 x 6+3+2 RP (Stretches)
Smith SP 50 80 110 x 6+3+2 RP
Rear Cable 30 x 10=>P x 25=>SH x 30 sec (Stretches)
Triceps Cable OH Ext 100 x 9+4+3 RP (Stretches)

Short on time. DC themed workout

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-12-18, 9:59 am
BB Wide Curls 30 50 80 x 5+3+3 RP
DB Hammer Curls 30 x 11 SS (Stretches)
V-Grip PD 70 100 150 x 8+5+4 RP
Rack Deadlift 135 225 315 x 4 SS 275 x 7 SS (Stretches)

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-14-18, 9:13 am
Leg Press Calf Raises 180 270 360 540 x 2 270 x 10 SS (5:15 count)
Seated Leg Curl 70 110 150 x 7+4+4 RP=>SH x 30 sec (stretch)
Belt Squats 50 90 140 200 x 12 SS 180 x 20 WM (stretch)

Right knee felt good - no pain

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-15-18, 11:40 am
Prime Incline BP 90 140 140 200 x 10+5+3 RP=>SH x 20 sec (stretch)
Prime SP 90 140 200 x 11+6+4 RP
Rear Delt 150 x 10=>P x 25=>SH x 15 sec (stretch)
EZ-Curl Tricep Ext 60 90 x 7+3+2 RP (stretch)

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-19-18, 11:47 am
Incline DB Curls 15 25 40 x 5+2+2 RP
Cable Rope Hammer Curls 70 x 15 SS (stretch)
Neutral Grip PD 50 100 150 x 7+4+3 RP
DB Row 80 100 x 9 SS 110 x 6 SS (stretch)
Abs - Leg raise & Rope crunch

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-21-18, 12:43 pm
Seated Single Calf Raises 25 25 20 x 8 SS
Lying Leg Curls 50 80 110 x 6+4+3 RP=>SH x 30 sec (stretch)
Leg Press 180 270 360 540 720 x 6 SS 630 x 12 SS (stretch)

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

MRmichael.hooker
03-21-18, 1:24 pm
Hey man looking good in here. How long have you been working out?

TexasJim
03-21-18, 4:12 pm
Hey man looking good in here. How long have you been working out?

I have been consistently working out the past few years. I started back in high school at age 15.

TexasJim
03-23-18, 7:56 am
Smith Incline BP 50 100 140 170 x 8+3+2 RP=>SH x 20 sec (stretch)
Hammer SP 90 140 180 x 5+3+3 RP=>SH x 15 sec
Rear Pec Deck Delt 150 x 10=>P x 25=>SH x 15 sec (stretch)
Prime Dip 90 130 170 x 8+5+4 RP (stretch)

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-25-18, 11:08 am
Prime Preacher Curls 15 30 60 x 16+7+5 RP
Reverse Grip One Arm Cable Curls 30 x 16 SS (stretch)
Hammer Reverse PD 90 140 190 x 6+3+3 RP
T-bar Row 50 100 150 x 6 SS 125 x 8 SS (stretch)
Abs - Leg raise & Rope crunch

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-26-18, 2:18 pm
Donkey Calf Raise 200 300 200 x 11 SS (5:15 tempo)
Assisted GHR BW x 5+3+3 RP (stretch)
Pendulum LP 90 180 270 x 8 SS 240 x 10 SS (stretch)

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-29-18, 11:24 am
Weight 213 lbs

Machine BP 50 90 140 180 215 x 7+3+2 RP=>SH x 20 sec (Stretch)
Smith SP 50 80 110 x 8+3+3 RP=>SH x 10 sec
Rear Cable 30 x 10=>P x 25=>SH x 25 sec (Stretch)
Triceps Cable OH Ext 50 105 x 6+4+4 RP (Stretch)

Increased carbs to 200 grams on non-training days; 250 grams on training days

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-31-18, 11:00 am
BB Wide Curls 30 50 80 x 7+4+3 RP
DB Hammer Curls 30 x 8 SS (stretch)
V-Grip PD 70 110 160 x 6+4+3 RP
Hammer Deadlift 90 180 320 x 9 SS 300 x 12 SS (stretch)
Abs - Leg raise & Rope crunch

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
03-31-18, 5:42 pm
LP Calf Raises 90 180 270 x 10 SS (5:15 count)
Seated Leg Curl 80 110 160 x 6+3+2 RP=>SH x 30 sec (stretch)
Belt Squats 90 180 230 x 8 SS 200 x 14 WM (stretch)

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
04-03-18, 11:34 am
Prime Incline BP 90 140 160 210 x 6+3+2 RP=>SH x 20 sec (stretch)
Prime SP 90 140 210 x 8+4+4 RP=>SH x 15 sec
Rear Pec Deck Delt 150 x 10=>P x 25=>SH x 15 sec (stretch)
EZ-Curl Tricep Ext 60 90 x 5+2+2 RP (stretch)

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
04-05-18, 10:09 am
Incline DB Curls 15 25 40 x 5+1+2 RP=>SH x 15 sec
Cable Rope Hammer Curls 70 x 16 SS (stretch)
Neutral Grip PD 80 110 155 x 8+5+5 RP
DB Row 70 110 x 6 SS 100 x 9 SS (stretch)
Abs - Leg raise & Rope crunch

DS=drop set; F=forced; N=negative; P=partial; RP=rest-pause; SH=static hold; SS=straight set

TexasJim
04-09-18, 11:22 am
Seated Single Calf Raises 25 25 20 x 5 SS (5:15 count)
Lying Leg Curls 30 50 70 x 5+3+3 RP (stretch)
Gasp Leg Press 90 180 270 500 x 5 SS 450 x 9 SS (stretch)

TexasJim
04-09-18, 11:28 am
Sunday, Apr 08 [A3]
Smith Incline BP 50 90 140 175 x 4+2+2 RP =>SH x 30 sec (stretch)
Hammer SP 90 140 180 x 6+3+3 RP=>SH x 15 sec
Single Cable Rear Delt 30 x 10=>P x 25=>SH x 15 sec (stretch)
Prime Dip 130 180 x 8+3+3 RP (Stretch)


Check in: 213.5 lbs
Carbs: No change from current set up 200g/250g

TexasJim
04-11-18, 5:33 pm
Prime Preacher Curls 30 50 70 x 10+4+4 RP=>SH x 20 sec
Reverse Grip One Arm Cable Curls 35 x 13 SS (stretch)
Hammer Reverse PD 90 140 190 x 8+4+3 RP
T-bar Row 50 100 150 x 7 SS 125 x 10 SS (stretch)
Abs - Leg raise & Rope crunch

TexasJim
04-13-18, 12:47 pm
Donkey Calf Raise 200 300 220 x 11 SS (5:15)
Standing Leg Curl 10 20 30 x 6+4+3 RP (stretch)
Hack Squat with bands 90 180 270 360 500 x 10 SS 450 x 11 SS (stretch)

I tried the hack squats with a band since I have been having knee pain and knee sleeves haven 't seem to help. I picked this technique up from watching a video from the Hypertrophy Coach Joe Bennett. Exercise felt smooth and had no knee pain.

TexasJim
04-16-18, 12:40 pm
Machine BP 50 90 140 180 220 x 7+3+3 RP=>SH x 20 sec (stretch)
Smith SP 50 80 115 x 7+3+3 RP=>SH x 15 sec
Rear Cable 30 x 10=>P x 25=>SH x 25 sec (stretch)
Triceps Cable OH Ext 60 110 x 7+3+3 RP (stretch)

TexasJim
04-16-18, 12:42 pm
DB Curls 15 25 35 x 5+3+2 RP
DB Hammer Curls 25 x 16 SS (stretch)
V-Grip PD 60 110 160 x 8+4+4 RP
Rack Deadlift 135 225 315 x 6 SS 275 x 9 SS (Stretch)
Abs - Leg raise & Rope crunch

TexasJim
04-18-18, 11:53 am
Seated Leg Curl 80 110 160 x 7+4+3 RP (stretch) *
LP Calf Raises 90 180 270 x 10 SS=>P (5:15 count)
Belt Squats 90 180 240 x 8 SS 210 x 9 SS (stretch)

* Started with the seated leg curls since the leg press was in use.

TexasJim
04-20-18, 8:47 am
Prime Incline BP 90 140 180 210 x 10+5+4 RP=>SH x 15 sec (stretch)
Prime SP 90 160 220 x 8+4+4 RP=>SH x 15 sec
Rear Pec Deck Delt 150 x 10=>P x 25=>SH x 15 sec (stretch)
EZ-Curl Tricep Ext 60 90 x 5+2+2 RP (stretch)

TexasJim
04-24-18, 3:29 pm
Incline DB Curls 15 25 40 x 6+2+2 RP=>SH x 20 sec
Cable Rope Hammer Curls 75 x 14 SS (stretch)
Neutral Grip PD 80 110 160 x 9+5+4 RP
DB Row-Left 80 110 x 7 SS 100 x 10 SS (stretch)
Abs - Leg raise & Rope crunch

TexasJim
04-24-18, 3:31 pm
Seated Calf Raises 50 90 100 x 7 SS (5:15 count)
Lying Leg Curls 50 80 110 x 7+5+4 RP=>SH x 30 sec (stretch)
Vertical Leg Press 180 270 360 485 x 5 SS 430 x 10 SS (stretch)

TexasJim
04-24-18, 3:33 pm
Check in: 215.5 lbs; alternate scale: 214.4 lbs
Carbs: No change from current set up 200g/250g

TexasJim
04-27-18, 11:11 am
Smith Incline BP 50 90 140 175 x 5+3+2 RP=>SH x 20 sec (stretch)
Hammer SP 90 140 180 x 7+3+3 RP=>SH x 15 sec
Rear pec Delt 150 x 10=>P x 25=>SH x 15 sec (stretch)
Machine Dip 90 200 x 7+5+4 RP (Stretch)

TexasJim
04-27-18, 11:14 am
Prime Preacher Curls 30 50 80 x 6+3+2 RP=>SH x 20 sec
Reverse Grip One Arm Cable Curls 35 x 13 SS (stretch)
Hammer Reverse PD 90 140 195 x 8+4+3 RP
T-bar Row 50 100 155 x 6 SS 130 x 10 SS (stretch)
Abs - Leg raise & TVA crunch

TexasJim
04-30-18, 11:00 am
Donkey Calf Raise 200 300 400 x 6=>360 x 3=>320 x 3 DS with 30 sec stretch
GHR bw x 4+2+2 RP (stretch)
V-Squat Machine 90 180 270 320 x 8 SS 270 x 12 SS (stretch)

This was the first time I tried a V-Squat machine. I had no back pain during the movement and no numbness in my right foot the morning after.

TexasJim
05-03-18, 1:11 pm
Machine BP 50 90 140 180 225 x 6+3+2 RP=>SH x 25 sec (stretch)
Smith SP 50 80 120 x 6+3+3 RP=>SH x 25 sec
Rear Cable 30 x 10=>P x 25=>SH x 25 sec (stretch)
Tricep Cable OH Ext 40 115 x 7+3+3 RP (stretch)

TexasJim
05-04-18, 10:48 am
DB Curls 15 25 35 x 6+3+3 RP
DB Hammer Curls 25 x 15 SS (stretch)
V-Grip PD 80 110 165 x 8+4+3 RP
Hammer Deadlift 135 225 320 x 8 SS 290 x 12 SS (stretch)
Abs - Leg raise & Rope crunch

TexasJim
05-07-18, 3:12 pm
LP Calf Raises 4 6 8 450 x 6=>360 x 4=>270 × 5 DS with 30 sec stretch
Seated Leg Curl 40 80 100 180 x 6+3+3 RP (stretch)
Belt Squats 90 180 250 x 6 SS 230 x 11 SS (stretch)

Sunday, May 06 [A2]
Prime Incline BP 90 140 180 220 x 7+4+3 RP=>SH x 15 sec (stretch)
Prime SP 90 180 230 x 6+3+3 RP=>SH x 15 sec
Rear Pec Deck Delt 150 x 10=>P x 25=>SH x 15 sec (stretch)
EZ-Curl Tricep Ext 60 90 x 5+2+1 RP (stretch)
Abs - Leg raise & TVA crunch

TexasJim
05-08-18, 3:19 pm
Check in: 213.8 lbs

Increasing carb intake to 225 grams on non-training days and 275 grams on training days.

TexasJim
05-10-18, 2:06 pm
Incline DB Curls 15 25 40 x 3+2+2 RP=>SH x 15 sec
Cable Rope Hammer Curls 75 x 15 SS (stretch)
Neutral Grip PD 80 120 170 x 6+4+4 RP
Prime Row 90 140 200 x 8 SS 180 x 8 SS (stretch)

TexasJim
05-14-18, 2:39 pm
Seated Calf Raises 50 90 110 x 7 SS
Lying Leg Curls 50 80 110 x 7 SS
Pendulum Leg Press 90 180 270 x 6 SS

I am feeling beat-up. Starting cruise.

TexasJim
05-14-18, 2:42 pm
DB Incline BP 40 50 60 70 80 x 6 SS
Hammer SP 90 140 185 x 6 SS
Machine Laterals 70 x 6 SS
Prime Dip 90 180 x 6 SS

TexasJim
05-14-18, 3:32 pm
Check in: 215 lbs

No change in diet.

TexasJim
05-21-18, 12:22 pm
Prime Single Preacher Curls 10 20 30 x 7 SS
Reverse Grip One Arm Cable Curls 30 x 15 SS
Hammer Reverse PD 90 140 195 x 8 SS
T-bar Row 50 100 155 x 6 SS 130 x 10 SS
Abs - Leg raise & Cable crunch

TexasJim
05-21-18, 12:29 pm
Smith Decline BP 50 90 140 160 x 7 SS
Prime SP 90 140 230 x 7 SS
Side Laterals 70 x 6 SS
EZ-Bar Triceps Ext 50 90 x 6 SS

I gave DC a 8 week run and made some strength improvements. Switching to a higher frequency program modeled after Jordan Peters. It is an upper\lower split with 2 days on 1 day off then repeat.

TexasJim
05-21-18, 12:33 pm
Donkey Calf Raises 200 300 400 x 6 SS
Seated Leg Curls 80 110 140 170 x 6 SS
Banded Hacks Squats 180 270 360 450 510 x 10 SS

TexasJim
05-21-18, 12:37 pm
Check in: 213.4 lbs

Increased carbs to 250 grams on non-training days and 300 grams on training days.