Retired or not, there's this duty to clock in at the gym with the bar code key fob and go to work with the iron. You load it, lift it, you push it, pull it, rack it or drop it. You're your own boss; not some noob or some pro; whether near you or online. You make the equipment work for you; you've got your favorite bars; some fairly new, others so old with the DNA of lifters long before you ever saw a weight room. Some days, the iron gods shine on you (and it feels good); others, they really kick your ass (and it still feels good). Most days, it's a little of both. The iron is what you know, where you go, what you do.
You youngsters today. I didn't know you can monopolize a bench or any other piece of equipment for a prolonged period of time merely by putting your towel on it. I learned that the hard way today. It appeared that this young man was following some sort of specialized training that would require him to tie up a couple of benches and, also allow him ample time in between sets to have a pleasant conversation with a young lady. nice concept. After waiting several minutes I decided to sneak a set in. I made a critical error in judgement I moved the pricks towel! He comes running over there crying to me something about gym etiquette. I think he was just pissed off that an old fucking man was using the 100's for the same exercise that he was doing,struggling with 10 pounds less. I mean this guy made a spectical of himself. I slammed out another set of 10 during his little display and then racked'em. I then gingerly put his towel back on the bench. He continued his little rant, I then felt compelled to comment on his views of "gym etiquette"and added some colorful commentary as well,encouraging him to take the opportunity to remedy the situation, if he felt that strongly but he declined. I don't know if he was finished but he left shortly there after, not before giving the manager an earful. As for me I slowly meandered about in a confused state as most elderly people do getting the rest of my shit done and thinking what I'll have off the senior menu at IHOP. what's an old guy to do?
I don't know what it is lately but I seem to get pissed off a lot easier these days. I'm slowly morphing into this nasty old fuck. I used to come into the gym with a smile and say hello to everyone. Now I make no eye contact , I speak to no one, and I sure the fuck don't want to listen to some assholes cell phone conversation when I'm training. Yes, boys and girls, you heard it right. Now, I no longer have the laser beam focus nor the patience that I did some 30 plus years ago so naturally this asshole was annoying the shit out of me. The fake tan, the beach body (no back, legs, or forearms) the jewelry. Stereo typical douche bag. I was fuming but you know what guys before saying anything I decided to turn my frown upside down and I crushed my fucking back workout! Bent overs with 230 for reps, DB rows with 110 for reps, seated cable rows with 200 lbs.! Who'd a thunk it! This jerk off actually provided me with a little pre workout adrenaline. I will admit this guy really got my shit hot. But in the end grumpy old fuck triumphed. Maybe there is something to this anger management thing.
How I built the back that rivaled Mr. Olympia's...
Just found this journal with this workout, I thought it would be nice to share. Naturally it's from years ago,( it seems i'm doing that alot lately, talking about shit that happened years ago!) Can you guess which Mr. O (of course it was before he was Mr.O!)
First on the list...
CHINS ...a shit load 100 reps didn't count sets. wide and close grips
NEXT!
BENT OVER ROWS ... Minimum 5 sets never more than 7 moderate weight form always a priority!
T-BAR ROWS... This was the mother of all back exercises! Spent 45 minutes on this movement alone I rarely increased weight. Stretch and squeeze, stretch and squeeze!
SEATED CABLE ROWS... 4-5 sets just for giggles, shits and grins.
PULLDOWNS ... Cause I had to.
HYPER EXTENSIONS... 200 reps didn't count sets. I was stupid like that.
45 minutes on the T-Bar sounds like a good challenge and good plan for the next back day.
Many a times I found myself in a hypnotic trance while doing these. I remembered seeing Robby Robinson doing these he would crank these out with a few plates on and I thought damn that's kind of light I was using almost double that weight! Why didn't my back look like that? It wasn't until I started to do these in a more controlled and deliberate manner with moderate poundages That I started to notice a huge difference in my back development. I think you will be pleasantly surprised once you pass that 30 minute mark!
Good point how the pros then and now know how to make what looks like a light weight, hard and effective. If Robinson used the same T-bar for his session, that'd be a f'king marathon! Might need to mix it up with the flat foot & platform T-bars with different grips and 30 minutes should be brutal enough for starters.
I always prided myself as being a bodybuilder. Not a powerlifter, not an Olympic lifter. A bodybuilder! To declare yourself that in an environment predominately made up of strength athletes was suicidal. I took my lumps back then because of it. To be a bodybuilder in the early 70's was not a popular choice. That's one of the reasons I went west, to see what it would be like to be the majority. I'm still pretty bitter about all the shit I took back then. I was 16. So when people would ask Do you lift? I'd say no, no I don't. I train.
Age ain't nuthin' but a number they tell me. You're only as young as you feel they say. You know what as long as am able to get my coffee in the morning,hit the gym and have a nice meal after I'm a happy camper. so long as nothing interferes with that life is good. Thank you Jesus!
Just found this journal with this workout, I thought it would be nice to share. Naturally it's from years ago,( it seems i'm doing that alot lately, talking about shit that happened years ago!) Can you guess which Mr. O (of course it was before he was Mr.O!)
First on the list...
CHINS ...a shit load 100 reps didn't count sets. wide and close grips
NEXT!
BENT OVER ROWS ... Minimum 5 sets never more than 7 moderate weight form always a priority!
T-BAR ROWS... This was the mother of all back exercises! Spent 45 minutes on this movement alone I rarely increased weight. Stretch and squeeze, stretch and squeeze!
SEATED CABLE ROWS... 4-5 sets just for giggles, shits and grins.
PULLDOWNS ... Cause I had to.
HYPER EXTENSIONS... 200 reps didn't count sets. I was stupid like that.
Thats a fucking awesome back day. Damn i think ill have to try
AKA TreeTrunkLegs
"I am the man responsible for who I am. When I look in the mirror each day, I stare my creator in the eyes. I am responsible for what I have and will become, I am accountable for what I will or will not accomplish. I believe in myself, I bow to no man and my only critic of any consequence has walked every mile of this journey in my size thirteens. " - G. Diesel
Thats a fucking awesome back day. Damn i think ill have to try
Congrats once again my friend on a job well done! It would be an honor and my pleasure if I could help you in any way Big C. I helped Oliva with his '84 come back. He had the mass but lacked the detail. I put his routine together for him if you go to YouTube you can view it. He was such a stubborn guy. But you couldn't help but like the man. We miss you Serg. RIP.
Break it down to small goals. . . 21 years more. Personally, keeping it simple, doing only lifts I like and WANT to work at; seated, standing barbell overhead press, dips/weighted , chins/t-bar, leg press/hacks, and deadlifts. Only thing better than a hard session is one where even one expectation is surpassed.
Break it down to small goals. . . 21 years more. Personally, keeping it simple, doing only lifts I like and WANT to work at; seated, standing barbell overhead press, dips/weighted , chins/t-bar, leg press/hacks, and deadlifts. Only thing better than a hard session is one where even one expectation is surpassed.
I like that approach. I still do certain movements only because I know those are the best for developing that particular area. I actually love using the leg press as opposed to the squat. Pulldowns way better than chins. Smith incline by far better than a standard bench.
Congrats once again my friend on a job well done! It would be an honor and my pleasure if I could help you in any way Big C. I helped Oliva with his '84 come back. He had the mass but lacked the detail. I put his routine together for him if you go to YouTube you can view it. He was such a stubborn guy. But you couldn't help but like the man. We miss you Serg. RIP.
Thats awesome man. I can always use a bigger gnarlier back!
AKA TreeTrunkLegs
"I am the man responsible for who I am. When I look in the mirror each day, I stare my creator in the eyes. I am responsible for what I have and will become, I am accountable for what I will or will not accomplish. I believe in myself, I bow to no man and my only critic of any consequence has walked every mile of this journey in my size thirteens. " - G. Diesel
There's something about cranking out set after set of weighted (good form) dips; either for chest or tri's. The 35 plate went smoother and cleaner (for tri's) than I expected. Now to be patient bumping it up to the 45.
There's something about cranking out set after set of weighted (good form) dips; either for chest or tri's. The 35 plate went smoother and cleaner (for tri's) than I expected. Now to be patient bumping it up to the 45.
Hell yes that's what I'm talking about! LOVE THE DIP! YOU GOT TO LOOOOOOOVE THE DIP!