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Post by bulldawg56 on Oct 15, 2013 21:44:39 GMT -5
Okay...Going to start keeping a log here to help me keep track of my progress...still building a base, so no laughing at my numbers... Today was push day Flat bench - warm ups then 3 sets of 10 with 265 next week moving up to 275
Flat bench lockouts - 3 sets of 8 with 365 next week moving up to 375 Incline bench - 3 sets of 10, 10 and 9 with 365 next week staying at the same weight Strict Tricep extensions - the whole stack plus one extra weight - 4 sets of 14 reps - staying the same next week cuz you can't put any more weight on the tricep machine. Might work my way up to 5 sets of 20...still thinking about that one...LOL Abdominal work... Done for the day...know I will be hurtin' in the morning... Tomorrow will likely be pull day...deadlifts, pull downs, seated rows, arm curls, and abs
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Post by skabow22 on Oct 15, 2013 22:31:18 GMT -5
Trust me, no one will be laughing at those numbers! 365 for reps on the incline, thats impressive! Either way, welcome aboard, glad to have you here.
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Post by dbunch on Oct 16, 2013 5:42:15 GMT -5
LoL skabow22 speaks the truth, your warm up is my max right now.
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Post by bulldawg56 on Oct 16, 2013 8:55:39 GMT -5
dbunch, I've been at this since the early 70's when I benched 275 at 115 pounds body weight. I have trained off and on over the decades (depending on location, health, and other factors like war), and at 57 years of age, I'm just hitting my prime...LOL
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Post by bulldawg56 on Oct 16, 2013 13:05:12 GMT -5
PULL DAY!!!
Still catching my stride on back.
Deadlifts went 135x5, 225x5, 315x5, 365x5, 385x5, 405x5 Didn't feel too bad, so I'll add more weight next week.
Then lat pulls, low rows, arms curls, and ab work.
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Post by Ryan on Oct 16, 2013 14:25:16 GMT -5
PULL DAY!!! Still catching my stride on back. Deadlifts went 135x5, 225x5, 315x5, 365x5, 385x5, 405x5 Didn't feel too bad, so I'll add more weight next week. Then lat pulls, low rows, arms curls, and ab work. That's my favorite day of the week. Well, second favorite behind Saturday. lol
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Post by bulldawg56 on Oct 17, 2013 11:45:23 GMT -5
After hitting the first night shift in a string of 7, today will be a strategic day off. I was just reading about this 5/3/1 training...this stuff is nothing new, but a common sense approach to training that has been around for years. It does leave out base training, bulk training, and strength training for a good part. I use the 5/3/1 as the final part of my training before I start a training cycle over. If there is a meet that I'm training for the 5/3/1 is the final stage before I start working triples for percentages.
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Post by bulldawg56 on Oct 18, 2013 15:57:23 GMT -5
Lite day today...Shoulders and arms
strict standing overhead press 155 x 10, 8, 8 Upright rows 135 x 3 x 10 Lateral raises 110 x 4 x 10 Strict tricep extension stack + 1 x 4 x 15 arm curls 70 x 4 x 10 ab work
Next workout will be leg day
1030 pounds x 4 x 8 free weights on leg press = 22 ea 45 pound plates plus the mounting bar Quad extensions leg curls calf raises abs
then elevator downstairs so I don't bust my face on the stairs
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Post by bulldawg56 on Oct 19, 2013 13:48:00 GMT -5
Today is another one of those strategic rest days...big leg day tomorrow!!! WOOOOHOOOO!!!
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Post by bulldawg56 on Oct 20, 2013 16:12:21 GMT -5
Well, had kind of an odd feeling in my quad today so I did push instead of legs today. Ended up with
275 for 3 sets of 10 on the bench after warm ups. Going up to 285 next time 365 for 5 sets of 5 on lockouts going up to 375 next time 365 for 10, 10, and 9 on inclines the whole stack for 4 sets of 16 on tricep extensions and ab work...and I'm smoked...
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Post by bulldawg56 on Oct 21, 2013 17:09:47 GMT -5
Another day off, actually 2 days...no sleep today and a 12 hour shift tomorrow.
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Post by 3speed on Oct 21, 2013 17:47:11 GMT -5
Your schedule sounds as crazy as mine - makes sticking to a training schedule dang near impossible. Just stick to a training philosophy, stay flexible and take advantage of the extra rest days.
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Post by bulldawg56 on Oct 21, 2013 19:39:38 GMT -5
I know bro...At my age the extra days off from training are an advantage. Gotta hit those legs soon though...can't squat, so I leg press 1130 pounds for 4 sets of 8...people at the gym get upset with me on leg days cuz I'm using 24 - 45 pound plates, which is all you can put on this thing...looking for a couple of people willing to get up on top of this thing so I can add weight...gotta make it hurt...
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Post by bulldawg56 on Oct 23, 2013 16:38:31 GMT -5
(((((((((((((((((((((LEG DAY))))))))))))))))))))) 1,030 pounds for 3 sets of 8 on leg presses for starters Isolated Quad extensions 170 x 3 x 8 Isolated Leg Curls 110 x 3 x 8 Calf Raises 430 x 3 x 10
Then elevator to the first floor so I don't bust my face trying to use the stairs...
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Post by bulldawg56 on Oct 24, 2013 6:22:42 GMT -5
Today is a strategic day of rest...
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Post by Ryan on Oct 24, 2013 11:27:01 GMT -5
Today is a strategic day of rest... the element of strategery..... I prefer frequent cat naps.
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Post by bulldawg56 on Oct 25, 2013 21:09:02 GMT -5
Unplanned rest day today...got some really bad news about my oldest sister...it took the wind out of my sails...
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Post by bulldawg56 on Oct 26, 2013 18:33:45 GMT -5
(((((((((((((((((((((PUSH DAY)))))))))))))))))))))
Flat Bench went like this: bar x 15 135 x 10 225 x 6 285 for 3 sets of 10 (going up to 295 next time)
Lockouts 375 x 5 x 5 (Going up to 385 next time)
Incline Press 375 x 5 x 5 (Going up to 385 next time)
Tricep Extensions Stack + 1 for 4 sets of 16
Ab work
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Post by bulldawg56 on Oct 28, 2013 19:36:00 GMT -5
(((((((((((((((((((((PULL DAY)))))))))))))))))))))
Deadlifts 135 x 5 225 x 5 315 x 5 405 x 5 455 x 5 (going up to 475 next time)
Wide lat pulls 3x10 of #12 on the stack
Low rows 3x10 of #12 on the stack
preacher curls x 70 pounds for 3 x 10
ab work
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Post by bulldawg56 on Oct 29, 2013 19:22:19 GMT -5
2 or 3 days off for sisters funeral...sad times, but I know she would want me to keep hitting the iron.
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Post by Ryan on Oct 29, 2013 19:51:29 GMT -5
2 or 3 days off for sisters funeral...sad times, but I know she would want me to keep hitting the iron. Terribly sorry for your loss.
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Post by bulldawg56 on Oct 29, 2013 21:03:37 GMT -5
Thanks Ryan.
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Post by bulldawg56 on Oct 31, 2013 13:51:09 GMT -5
(((((((((((((((((((((SHOULDERS & ARMS)))))))))))))))))))))
Standing Strict overhead presses 155 x 3 x 10 Upright rows 135 x 4 x 10 Lateral shoulder raises 110 x 4 x 10 tricep extension stack + 1 x 5 x 16 preacher curls 80 x 4 x 10 Ab work
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Post by bulldawg56 on Nov 1, 2013 14:30:44 GMT -5
(((((((((((((((((((((KILL THE LEGS DAY)))))))))))))))))))))
Main course 1,130 x 3 x 5 on leg press 190 x 3 x 10 quad extensions 120 x 3 x 10 leg curls 450 x 3 x 10 calf raises Ab work
NOTE***I get bicep work by loading and unloading the leg press (As seen in my profile pic...)
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Post by bulldawg56 on Nov 3, 2013 12:23:28 GMT -5
Couple days off while I just came off an overnight 17 hour shift...resting up for the big push day tomorrow. Main course will be the flat bench for 295 x 3 x 10
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