I likes the volume =)
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I likes the volume =)
10/20/21
Archery
10 flights on the Sledding hill with the 40lb vest
DB bench
50X10
60X10
70X18
WG Pulldowns
120X10
140X10
160X11
Hammer Incline Bench
80X20
CG Pulldown
140X14
Overhead Press
50X20
Hammer Low Row
70X16
Tricep Pressdown
70X11
Rear delt machine
60X20
Machine Preacher
80X16
Machine Tri
90X23
Curls
60X14
Hammer Abd Crunch
30X30
1 minute rest
Weight: 184
Notes:
One more weight workout before the break. I don't have the endurance for sure to do 2 sets of each exercise. We'll see what I do when I come back in December but if I go this way, I'll start way lighter and get the 2 sets in first and slowly move up the weight. Happy with the 70 X18 given the short time back.
There was a guy today at the gym could not have weighed more than 155, had 16 plates on the leg press machine when I walked in. When I was young I was pretty strong, I weighed 182 lbs and for the pump set on the Squat I used to do 275X25. So I waited I wanted to see what this kid was going to do. 3" leg press, where do they learn this? I was really hoping and was so disappointed.
Had planned on a final workout day today but, got the Moderna Booster on Friday which flattened me. We'll see you boys on the flip side of Thanksgiving. Take good care!
Be safe.
11/21/2021
Bench
115X10X5sets,6X5sets
1 minute rest.
Good to see you back.
Thanks! Looking forward to get rolling here soon.Quote:
Originally Posted by moparguy55
11/25
Pull-ups 3,3,3,2,2,2,2,2
Db row
50x7x5sets
Db Bent over lat raise
5 sets
Cables curls
5 sets
At the hotel gym
Gettin it in wherever you can! I likes.
11/26/2021
A.M
DB Bench
30X10
40X10
50X10
60X10X5sets
DB overhead press
Warmups
30X8X3sets
Tricep Pressdown
Warmups - lots
60X7X5sets
At the Hotel gym
P.M.
Deadlift
115X10X10sets
1 minute rest
In the basement!
I'm in healthcare and Covid has been an extraordinary time and I feel our team rose to the occasion and triumphed. And we will continue, but it came at the expense of other things. Well we can't continue that way. My theme for this next period, come what may, is Fitness and Fun.
The next 7 months out to the 4th of July I'll make the focus on weights. I'll try to get some aerobics in there too up to 3 times a week but only if the weight sessions have been taken care of and I have a slot for it.
I don't know exactly how this is going to look, but I'm working 4 10s so on the the 3 days off I'll hit the weights twice am and pm and then on the days that I work, where I can, I'll go down in the basement and get a movement in.
I'm starting really really light, lighter than I need to because at 60 the whole issue becomes waiting for the joints and tendons and ligaments to get conditioned to handle the load. Mobility workout through out to counter impingement issues.
Slow progressive resistance with enough volume to pack on some meat.
Let's go!!!
12/1/2021
Sunday 5.5 miles hiking with a heavy pack.
Today, 5.5 hours of hiking and tree cutting.
Still wrapping up some outdoor stuff. Pretty worn out but got some bench in, in the basement.
Bench 120X10X5sets,4,4,5,5,8
One minute rest
I gained some weight, going to get that off quickly.
12/2/2021
Pullups
4,3,3,2,2,2,2,3
One minute rest
Hiking again tomorrow, maybe something in the afternoon.
12/3/2021
More hiking today.
T-bar rows
70X15
80X12
95X10
105X10
120X7X5sets
Curls
45X10
55X10
60X8X3sets
1 minute rest.
Plan is to Squat Sunday and maybe DB Bench.
Last week I saw 190 on the scale, today 187.2 @ 20% bodyfat.
Heading in the right direction but we did some damage.
12/5/2021
Squat
115X10X10sets
Calve Press on Leg Press
200X20,15,15,15
Superset with
Hammer Abd Crunch
50X20,20,20,12
2 minute rest
Weight was over 189.4 this morning, don't know what to say about that.
Deep Squats depth was no problem, shoulders were a bit tight. Got to start somewhere.
12/5/2021
Bench
125X10X4sets,6,6,5,7,7,6
One minute rest.
In the basement!
12/6/2021
Morning weight: 189.2 @ 20.4%BF Lean: 150.6
Yesterday:189.4 @20.7BF
Low point 2020: 172.6@16.8BF Lean: 143.6
So from the low point of 2020 we've gained 17 pounds, but 7 pounds of it is muscle and we've just started back up with the lifting. I think I can let the weight drift lower very slowly and gain. My primary focus is to gain muscle.
I don't have exact programming in mind except to keep the volume and reps up and pay attention to the load to avoid strain to the joints.
Hard to articulate but I don't want to just be lean, I don't want to just be abs, I want size and abs by the 4th of July.
7 months I know I can do it. Highly motivated!!!
Git r Dun!!!!
12/6/2021
Overhead Press
45X10X4 sets
50X10X6sets
1 minute rest.
I love dropping down to basement and grabbing a movement.
My absolute favorite part about having my own home gym too! Could be 9:00 at night but I want to get some grip and core work in and BOOM! Walk right out to my one car garage and get some work in.Quote:
Originally Posted by Buckfever
Plus I'm more driven training at home with zero distractions from idiot dudes and insecure young girls dressed damn near nude constantly bending over to get some male attention taking mirror selfies and posting on social media while they're sitting on a Bench I need for 10 damn minutes. When I'm training, I'm there to train and don't give a damn about women (I know I know, I'm crazy lol). Know what I mean? Like you said, it's just the best =)
12/8/2021
Weight:
187.6
Dropped down to the basement to do some Pullups and my abs were screaming sore. We'll pick this back up on Friday.
I'm really not convinced that more than 4 working sets is necessary. Especially if the reps are a little higher and there's enough rest between sets.
I like the 10 sets right now to get the conditioning since I'm untrained but I don't think it's effective otherwise. Just a thought.
12/10/2021
Bench
130X10X4sets,8,7,5,6X3sets
1 minute rest
Weight: 188.4 @20.4%
Finally the soreness came off enough so I could workout.
12/10/21 p.m.
Deadlift
120X10X10sets
1 minute rest
Way too light but slow and steady wins the race.
Once the soreness is done, I'm planning to Squat and Deadlift once a week.
12/12/2021
Squat
135X10X5sets,4,4,4,7
Calve press on LP machine
230X20,17,18,17
Superset with
Hammer abd Crunch
55X21,18,15,12
2 minute rest
Weight: 189@20.8
Weight is not good. I'm finding sets of 10 on the Squat to be pretty tough.
12/12/2021 p.m.
Workout #2 in the basement
Pullups 2X8sets
T-bar Rows
70lbsX12
95X10X10sets
Curls
50X10X5sets
Weak on the Pullups, been a while. Going to try to go again tomorrow. Tuesdays is going to be a long one and Wednesday I'm out in the field getting shit square for next year.
Could be Friday I'm out too, got to help a buddy out, depends on his work schedule. But we're building some momentum and getting through the soreness.
12/13/2021
Morning weight: 190.4 @ 20.8%
I know the weights are tiny but I have been hitting the muscles with good volume and I'm starting to think that the muscle memory is kicking in and I'm starting to put on a little size. I just have to watch it here as I don't want to be more than 182 for the Summer cut.
12/12/2021
Revision:
Squats
Final sets were:
155X4,4,4,7
I upped the weight a little because I didn't want to keep doing sets of 10. It's tough mentally plus it's hard to be that focused for so many reps. I think one pump set is good with lighter weight but 10 sets of 10 on the Squat is not great programming IMO.
12/13/2021
Overhead Press
55X10X10sets
1 minute rest
In the basement.
12/15/2021
Morning weight: 190
I'm going to bring it down to 187. I don't want to be cutting here, I definitely want to be building, I just don't want the weight to get away from me, for sure I want to be leaner than ever next summer.
12/16/2021
Bench
135X10X4sets,9,7,7,7,5,7
One minute rest
Morning Weight:
189.4
Finally 135. Work capacity is coming up. Hiking yesterday and am helping a friend with some outdoor stuff tomorrow, which should rap up the season. Back at it Saturday or Sunday.
12/18/2021
Morning weight: 190.2 @ 20.8%BF
Hunting season is put to bed. Time to get rolling on the weights!!!
Starting after work today!
12/19/2021
Squat
135X10
155X10
185X7X5sets
Calve Raise on LP machine
235X24,20,18,16
Superset with:
Hammer Abd Crunch
60X24,15,11,8
2 minute rest
Morning weight: 191@20.9%
Weight is a problem. I'll go again later. I should do aerobics and burn some calories, but I just don't want to right now. I just want to lift.
12/19/2021
Session #2
Pullups
3,3,3,3,2,2,2,2
T-Bar Rows
100X10X5sets
Curls
55X12
60X10,7,6,6,6
1 minute rest.
In the basement. Maybe more later.
Need to deadlift Wednesday get that rolling.
12/19/2021
Overhead Press
60X10X10sets
1 minute rest
That's it for today.
12/20/2021
Morning weight: 191.8@21.2%
Weight keeps climbing. I have to cut back. I'll take one serving off the meal plan starting today.
12/21/2021
Morning weight:191.4@ 21.1%
I removed a cheese sandwich with fiber bread and an extra small piece of pie from the meal plan. I think I had just gotten used to eating more during the hunting season when I'm fighting the weight loss from being out there. Also I'm not doing 45 minutes of aerobics 3 times a week, nor do I plan to any time soon. I barely have the time to do justice to the weights and I'm really wanting to see if I can put on 3-3.5 lbs of muscle. I had it before so it's nothing spectacular, just want to regain it if I could.
12/22/2021
Morning weight: 189.8 @20.6
Abs and erectors sore.
Got to attack this thing!
12/22/2021
Bench
135X10
155X7X5sets
145X12
2 minute rest
Erectors are tight. I wanted to deadlift later, we'll see. I'm going to do something.