AAnnunz
Total Posts: 24932
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08-23-19 08:35 AM - Post#886657
We do a squat/deadlift hybrid at MMA bootcamp where we drop a single kettlebell between the legs with the option to sit back or use more hinge to make it more squat- or deadlift-like. Is your DB deadlift/squat lift similar?
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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Wicked Willie
Total Posts: 16864
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08-26-19 10:19 PM - Post#886870
We do a squat/deadlift hybrid at MMA bootcamp where we drop a single kettlebell between the legs with the option to sit back or use more hinge to make it more squat- or deadlift-like. Is your DB deadlift/squat lift similar?
That's it almost to a T, Uncle Al. I find it stimulating but not hurtful to both my lower back and quads. I usually do these after I'm somewhat pre-exhausted by machine leg work. So far, so good.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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08-26-19 10:24 PM - Post#886871
15 minutes on the treadmill
Abbreviated tonight's workout a bit. Was pressed for time, as well as pretty tired from work.
Leg Press 30,15,10
Squat Lift 2x10 or maybe 3x10...can't remember.
Hammer Strength Seated Row 2x8
Resistance Band Rows 10,8
Resistance Band "punch" Presses 2x10
Triceps Pushdown 3x10
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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08-29-19 10:32 PM - Post#887040
Warm up - mow lawn
Deadlift 5x5
Resistance Band Rows 2x20
Dumbbell Rows 2x8
Resistance Band "Punch" Presses 2x10
Spring Expander Press 8
Dumbbell Press 5
Deliberately light workout - was tired to begin and mowing the lawn wasn't a cake walk. Just enough work to keep the guilt away.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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09-02-19 09:55 PM - Post#887194
16 minutes on the Schwinn Air Dyne
Dumbbell Squat Lift 10x5
Resistance Band Rows 2x15,10
Dumbbell Rows 2x5
Resistance Band "Punch" Press 2x15
Dumbbell Press 5
Grip work till satisfied
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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16 minutes on the treadmill
Calf Machine 3x10
Leg Extension 3x10
Leg Curl 3x10
Leg Press 2x10,5,3
RDLs 2x10
45 Degree Hyperextension 2x10
Parallel Grip Pulldown 3x12
Cable Rows 3x10
Straight Arm Pulldown 2x10
Resistance Band Triceps Extension 20,10
Resistance Band Triceps Pressdown 15
Letting the shoulders rest from pressing movements. They are a tad "ginchey."
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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09-09-19 11:05 PM - Post#887540
15 minutes on treadmill 2.2 - 2.5 mph, 15 percent incline
Leg Press 3x20 (these hurt and sucked)
Pullover and Press 15
Bent Bar Curl 12-10
3 supersets
Resistance Band Rows 3x15
Triceps Stretch (band) 10,5
Triceps Rope Pressdown 2x10-12
45 Degree Hyperextension 2x15
'Twas enough.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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(Planet Fitness was just closing when I arrived...suspected gas leak.) So I returned to the good ole' Wicked Willie Garage Gym.
16 minutes on the Schwinn Air Dyne
Deadlift 5x5
Resistance Band Rows 3x15
Resistance Band Punch Press 15
Resistance Band Overhead Press 15
Resistance Band Triceps Extension 15
Just enough to feel good about getting in some movement.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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IB138
Total Posts: 9321
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Wicked Willie
Total Posts: 16864
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09-19-19 10:02 PM - Post#887972
Michele gave me a gift of a year's membership at Planet Fitness. It is about 1.75 miles from the house. By going purposely late, I can usually avoid all the nonsense and get in a fairly good workout. In fact, I'm making gains without really being aware of the process.
10 minutes on a recumbent bike, followed by 5 minutes at maximum incline on a treadmill.
Calf Machine 3x10
Leg Extension 3x10
Leg Curl 3x10
Leg Press 20,15,10
(all machines are Hammer Strength...even though they are a goofy purple)
45 Degree Hyperextension 3x10
Parallel Grip Lat Pulldown 2x20
Low Cable Rows 2x10
Resistance Band Rows 2x10
Triceps Pressdown 2z10
Triceps Extension Standing 10
Triceps Table Machine 10
Dip Machine 10
Bent Over Laterals 2x8
Front Raises 2x8
supersets
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Gunvald
Total Posts: 4442
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09-20-19 12:42 AM - Post#887976
...In fact, I'm making gains without really being aware of the process...
Thats great!
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Wicked Willie
Total Posts: 16864
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09-24-19 11:34 AM - Post#888171
15 minutes on treadmill
Calf Machine 2x20-15
Leg Extension 5x5
Leg Curl 5x5
Leg Press 5x5
45 Degree Hyperextension 5x5
Hammer Strength Pulldown 5x5
Hammer Strength Seated Row 5x5
Resistance Band Rows 5x5
Triceps Pressdown 5x5
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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09-26-19 10:45 PM - Post#888272
15 minutes on treadmill
Hammer Strength Calf Machine 20,10
Hammer Strength Leg Extension 20,10
Hammer Strength Leg Curl 15,10
Hammer Strength Leg Press 3x10
45 Degree Hyperextension 12,10
Hammer Strength Pulldown 12,10
Low Pulley Rows 2x10
Resistance Band Rows 10,15
Hammer Strength Press 2x5 (These hurt and sucked)
Hammer Strength Dip 2x10
Hammer Strength Triceps Extension 2x10
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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09-30-19 09:48 PM - Post#888420
16 minutes on the Schwinn Air Dyne
(Didn't feel like the gym tonight, so it was the Wicked Willie Garage Gym.)
Deadlift 5x5
Free Squat 5x5
Resistance Band Racing Rows 15, 3x10
Dumbbell Press 15,12, 3x3
Kind of an "off" night but at least I did something. Was tired all day and really couldn't work up a lot of motivation.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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10-07-19 10:23 PM - Post#888805
16 minutes on a treadmill
Hammer Strength Calf Machine 2x20
Hammer Strength Leg Extension 2x15
Hammer Strength Leg Curl 2x15
Hammer Strength Leg Press 15,12,10,8
45 Degree Hyperextension 3x10
Single Arm Low Pulley Rows 2x12
Hammer Strength Pulldown 2x12
Resistance Band Rows 2x10
Dumbbell Triceps Press 2x15
(These are like a dumbbell bench...but you keep the 'bells touching throughout the movement that begins at the chest and stops just short of lockout. Elbows by necessity flare out a bit. A short range movement.)
Standing Triceps Press - 10
(Because some "poser" was using the entire stack on the dip machine with very bad form. Then he would strut around while monopolizing the machine. I finally decided to do something else.)
Hammer Strength Seated Triceps Machine 2x15
Hammer Strength Seated Overhead Press (one arm at a time) 10,8
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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10-10-19 09:55 PM - Post#888948
Didn't feel like working out at all. So what to do?
Work out anyway...and see what happens. I decided to eschew Planet Frustration and work out in the Wicked Willie Garage Gym.
16 minutes on the Schwinn Air Dyne
50 free squats - done in sets of 10-15 supersetted with incline push ups
45 Degree Hyperextensions 3x15
Thick Handle Dumbbell Rows 3x8
Resistance Band Rows 3x10-15
Just enough to say I had done something. Sometimes, you just have to "throttle back."
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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10-14-19 09:21 PM - Post#889062
This must be some kind of phase...was tired tonight. Had to work on a teaching for tomorrow night so I opted for:
16 minutes on the Schwinn Air Dyne
4x10 Resistance Band Rows
Resistance Band Stiff Legged Deadlifts 10
Resistance Band Shrugs 10
That's it. Just enough to maintain continuity and not create a lot of demand. Knees are a tad sore, as are the elbows. I think a need a lay off.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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10-17-19 10:19 PM - Post#889207
16 minutes on the treadmill.
Hammer Strength Calf Machine 3x15
"" "" Leg Extension 2x12
"" "" Leg Curl 2x10
"" "" Leg Press 2x20
45 Degree Hyperextensions 3x10
Parallel Grip Lat Pulldown 2x12
One Arm Low Cable Rows 2x10
Resistance Band Rows 2x10
Hammer Strength Seated Press 2x10, 8
Hammer Strength Seated Triceps Extenson 2x10
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Stingo
Total Posts: 12873
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I miss the Hammer Strength overhead tricep press at my old gym downtown... It really did well for hitting the medial head of the triceps, the ones that go flabby when we get old like you 😊😊
~ Stingo ~
“A wise man once said nothing”
— a wise man |
Edited by Stingo on 10-19-19 09:08 PM. Reason for edit: No reason given.
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Wicked Willie
Total Posts: 16864
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I am not old...I'm just very experienced. As to a flabby medial triceps head...probably won't happen. My lateral head is all out of proportion to the medial...genetics, don'tcha know.
16 minute on the Schwinn Air Dyne (I decided to utilize the Wicked Willie Garage Gym)
Leverage Bar Squat 3x10
(Haven't done these for a while...probably will be sore tomorrow)
Leverage Bar Row 3x15
Dumbbell Press 2x10, 2x5
Resistance Band Triceps Stretch 12,5
That was it...cardio warmup and Push, Pull, Legs
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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10-24-19 09:40 PM - Post#889511
16 minutes on a treadmill.
Hammer Strength Calf Machine 3x15-10
HS Leg Extension 20,10
HS Leg Curl 20,10
HS Leg Press 3x10
HS 45 Degree Hyperextension 12,11,10
Straight Arm Lat Pulldown 2x10
Hammer Strength Seated Lat Pullown 2x10
Resistance Band Rows 2x10
Resistance Band Triceps Stretch 3x5
Hammer Strength Dip Machine 2x10
Real tired tonight, the workout was a struggle. A layoff is indicated.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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IB138
Total Posts: 9321
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10-28-19 06:35 PM - Post#889653
16 minutes on a treadmill.
Hammer Strength Calf Machine 3x15-10
HS Leg Extension 20,10
HS Leg Curl 20,10
HS Leg Press 3x10
HS 45 Degree Hyperextension 12,11,10
Straight Arm Lat Pulldown 2x10
Hammer Strength Seated Lat Pullown 2x10
Resistance Band Rows 2x10
Resistance Band Triceps Stretch 3x5
Hammer Strength Dip Machine 2x10
Real tired tonight, the workout was a struggle. A layoff is indicated.
Nice workout, bro. 
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Wicked Willie
Total Posts: 16864
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11-02-19 10:28 AM - Post#889782
The bots prevented posting my latest work.
16 minutes on treadmill
Leg Press 3x15
Leg Extension 2x12-10
45 Degree Hyperextension 15,10,10
Assisted Chins and Dips 4x10
(supersets - these "hurt and sucked")
Resistance Band Triceps Stretch 15,8
Triceps Pressdown 3x10 (light sets for pump)
Scaled back a bit since I was coming off a short layoff.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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11-04-19 10:13 PM - Post#889866
16 minutes on treadmill
Hammer Strength Calf Machine 3x15
"" "" Leg Extension 3x15
"" "" Leg Curl 2x15
"" "" Leg Press 3x10
45 Degree Hyperextension 15,14,13
Hammer Strength Pulldown 2x15
Hammer Strength Seated Row 2x15
Hammer Strength Seated Press 3x10
Resistance Band Triceps Stretch 15,8
One Arm Triceps Pressdown 3x5 (Do five reps, rapidly alternating sides, till 3 sets are completed)
T'was enough. Felt pretty good, actually.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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11-07-19 09:50 PM - Post#890040
16 minutes on the Schwinn Air Dyne
45 Degree Hyperextension 2x15
Free Squats - 100
Dumbbell Rows3x8
Resistance Band Rows 3x10
Resistance Band Punch Presses -15
Shoulders are a little "ginchy" tonight so I limited any direct work.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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IB138
Total Posts: 9321
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11-14-19 06:07 PM - Post#890367
Shoulders are a little "ginchy" tonight so I limited any direct work.
Yep
Lots of icy hot or tiger balm helps me. 
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Wicked Willie
Total Posts: 16864
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11-14-19 10:30 PM - Post#890375
15 minutes on treadmill, 2.8 mph and 7.5 - 15 incline
Calf Flex machine 2x30
Leg Press 30
45 Degree Hyperextension 20.15,10
Brignole Lat Pull In 30
Low Pulley Rows 30
Hammer Strength Chest Press 30
Hammer Strength Overhead Press 15,10,5
Straight Arm Lat Pulldown 30
Triceps Pressdown 30
After reading some of Doug Brignole's stuff, I decided to try his high rep, moderate weight protocol. It was tougher than I thought...but the positive was no joint pain. Time to reconcile with my aging and modify (yet again) what I am doing.
The only permanent thing is change.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Steve Rogers
Total Posts: 6158
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11-15-19 09:39 AM - Post#890386
Looks like you're finding ways to keep on keeping on.
| "Coyote is always waiting, and Coyote is always hungry." |
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Wicked Willie
Total Posts: 16864
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11-18-19 10:27 PM - Post#890503
15 minutes on the treadmill, max heart rate in the low 150s.
Calf Flex Machine 2x30
Leg Extension 2x30
Leg Curl 2x30
Cable Squats a la Brignole 2x10
(These are going to need some more tweaking as to weight and reps.) They pounded my quads with light weight but really require a lot of concentration and attention to form.
45 Degree Hypers 20,10,5
Low Pulley Rows 2x30
Resistance Band Rows 2x15
Dumbbell Prone Press 30
Resistance Band Press 15
Triceps Pressdown 30
I really like the way this protocol "feels" but I don't know if it is stimulating growth. Time will tell. The lessening of joint pain is a blessing.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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The Judge
Total Posts: 16490
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11-18-19 10:55 PM - Post#890506
15 minutes on the treadmill, max heart rate in the low 150s.
Calf Flex Machine 2x30
Leg Extension 2x30
Leg Curl 2x30
Cable Squats a la Brignole 2x10
(These are going to need some more tweaking as to weight and reps.) They pounded my quads with light weight but really require a lot of concentration and attention to form.
45 Degree Hypers 20,10,5
Low Pulley Rows 2x30
Resistance Band Rows 2x15
Dumbbell Prone Press 30
Resistance Band Press 15
Triceps Pressdown 30
I really like the way this protocol "feels" but I don't know if it is stimulating growth. Time will tell. The lessening of joint pain is a blessing.
Wicked, Doug Brignole is the Larry Scott of today. He is extremely knowledgeable when it comes to the most efficient exercises for each bodypart.
Judge John
"You cannot help men permanently by doing for them what they could and should do for themselves." - Abraham Lincoln
"I live, I lift, I ache, I am." - Dave Draper
"Moderation assures mediocrity -- nice, safe. Mediocrity is for the mediocre -- simple, okay. The intense rule; the mediocre follow." - Dave Draper
Every day innocent plants are killed by vegetarians. Help stop the slaughter. EAT MEAT! |
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Wicked Willie
Total Posts: 16864
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11-25-19 10:35 PM - Post#890780
15 minutes on the Schwinn Air Dyne
45 Degree Hyperextension 3x10-12
Leverage Bar Squat 3x10
Leverage Bar Row 15,15,20{/b]
Just a quickie workout. Was cold in the WWGG and I wasn't feeling 100 percent.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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12-03-19 12:58 PM - Post#890981
15 minutes on a treadmill
Hammer Strength Calf Machine 2x30
"" "" Leg Extension 30,20
"" "" Leg Curl 30,20
Cable Squats 2x10
45 Degree Hyperextensions 2x12
Torso Rotation Machine 12 each side, just for rehab
Hammer Strength Pulldown 30,15
Hammer Strength Seated Row 2x25
Triceps Pressdown 30,20,10[/]
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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15 minutes on the Schwinn Air Dyne
Dumbbell Squats 5x5
45 Degree Hyperextensions 2x15
Bent Forward Barbell Rows 4x10
Push Ups 17 (Ginchy shoulders won't allow more without pain)
No real time for a workout tonight so just a quickie that worked Push, Pull and Squat.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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12-09-19 10:25 PM - Post#891213
15 minutes on the treadmill, 10-15 percent incline, 3 mph.
Calf Machine 2x15
Leg Extension 2x15
Leg Curls 2x12
Cable Squats 3x10
Cable Rows 3x15
Resistance Band Presses 2x15
Triceps Pushdown 30,20
Torso Rotations 15 each side
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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12-12-19 10:45 PM - Post#891354
15 minutes on the treadmill
Calf Flex Machine 2x30
Seated Leg Curl 2x15
Cable Squats a la Brignole 15,10 5
45 Degree Hyperextension 3x15
Hammer Strength Pulldown 2x10
Low Pulley Rows 2x15
Dumbbell Prone Press 3x10
One Hand Triceps Pressdown 20,10,5
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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12-19-19 10:30 PM - Post#891589
16 minutes on treadmill
Calf Flex Machine 30
Leg Extension 30
Leg Curl 30
Cable Squats a la Brignole 3x10
45 Degree Hyperextensions 3x10
Hammer Pulldown 15
Hammer Seated Row 15
Low PUlley Rows 15
50 Degree Angle High Pull Ins 20
Dip Machine 15
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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IB138
Total Posts: 9321
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12-23-19 11:31 AM - Post#891708
I wish my gym sold their Nautilus lever machines and replaced them with Hammer. 
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Wicked Willie
Total Posts: 16864
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01-02-20 09:35 PM - Post#892167
Eased back into it after taking a holiday lay off.
10 minutes on Schwinn Air Dyne
Free Squats 2x10
Deadlifts 2x5
Straddle Lifts 2x5
45 Degree Hyperextensions 12,10,8
Dumbbell Bench 3x8
Resistance Band Rows 3x10, 20 "speed reps"
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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01-06-20 09:53 PM - Post#892265
15 minutes on the stationary bike
Calf Machine 2x15
Leg Extension 20,10
Leg Curl 2x15
Cable Squats a la Brignole 2x10
Back Extension Machine 2x10
Assisted Pull Ups/Chins 3x8
Low Pulley Rows 2x15
Seated Press 2x8
Triceps Pressdown 15,10
This felt pretty good. Starting to really develop the "feel" and the "groove" of the Brignole squats.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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01-09-20 10:10 PM - Post#892390
Waited too long to go to the gym, so I resorted to the Wicked Willie Garage Gym.
16 minutes on the Schwinn Air Dyne
Free Squats/Dumbbell Squats 6x5
Stiff Leg Deadlifts with Dumbbells 20
45 Degree Hyperextension 20
Resistance Bands Rows 4x15
Resistance Band Punch Presses 2x10
CoC Trainer 4x10 each hand
Just enough to feel well worked and satisfied.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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pink.pixie
Total Posts: 5576
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 01-10-20 09:38 AM - Post#892419
I resorted to the Wicked Willie Garage Gym.
[.....]
Just enough to feel well worked and satisfied.
Well done, sounds great.
| Aut viam inveniam aut faciam. |
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Wicked Willie
Total Posts: 16864
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01-13-20 10:24 PM - Post#892587
17 minutes on the treadmill, 15 percent incline
Leg Extensions 20,10
Leg Curls 20,15
Calf Machine 2x10,20
Cable Squats a la Brignole 3x10
Assisted Pull Ups and Chins 10,9,8
Hammer Seated Overhead Press 2x10,8
Low Pulley Cable Rows 2x10
Rope Triceps Pressdowns 2x10
This didn't look like much...but it was surprisingly satisfying and adequately stimulating.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Stingo
Total Posts: 12873
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01-14-20 01:42 PM - Post#892631
:thumb up:
~ Stingo ~
“A wise man once said nothing”
— a wise man |
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Wicked Willie
Total Posts: 16864
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15 minutes on the treadmill
Cable Squats a la Brignole 4x12
Hammer Chest Press 2x10
Hammer Seated Overhead Press 2x8
Parallel Grip Lat Pulldown to Front 3x15
Hammer Seated Row 2x10
Partial Good Morning 2x10
Stiff Leg Deadlift 10
Hammer Seated Triceps Extension 2x15
Light Chest crossover work 2x10
I think I'm gonna pay for this one tomorrow. I'm getting the Brignole squats dialed in...can feel it in the quads and not so much in the knees and vastus internus.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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01-20-20 09:41 PM - Post#892953
15 minutes on the treadmill
Leg Curl 20,10
Leg Extension 20,10
Calf Machine 2x20
Brignole Cable Squats 10, 5x5
Assisted Pull Ups 3x8
Low Pulley Cable Rows 3x8
Seated Hammer Overhead Press 2x10,5,5
Triceps Pressdowns 10,15
Hip is giving me fits right now...must've impinged on an ornery nerve. Heavier Brignole Squats gave my quads a mild thrashing...can tell I've done some work. Although my ego is hurt by the assisted pull ups...the resultant good form and focused movement is pleasing.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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01-23-20 10:20 PM - Post#893052
Didn't feel like training. Low on energy, sore, annoyed.
Did it anyway.
15 minutes on the treadmill
Leg Extension 20,10
Leg Curl 4x10
Calf Machine 2x20
Leg Press 20,10
Cable Squats a la Brignole 2x10
Assisted Pull Ups 10,9,8
Hammer Seated Rows 15
Dip Machine 2x12
(Didn't push these, since the shoulders were feeling a little "ginchy." Moderate weight and fluid form.)
Stiff Leg Deadlift 3x10
Did these very carefully and slowly. Still not really a good movement. Back issues are difficult to work around. Sigh.
As I'm typing this, I'm surprisingly tired. GONZO must have got out.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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01-27-20 10:08 PM - Post#893249
Was unusually tired all day...kinda dragging. Got home later than usual, which threw everything a little off. Worked out in the Wicked Willie Garage Gym and tried to lessen the intensity a bit.
16 minutes on the Schwinn Air Dyne
45 Degree Hyperextensions 4x8
Dumbbell Squats 5x5
Close Grip Bench Press 5x5
45 Degree Bent Over Row 5x5
Resistance Band Rows 15,10,8
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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01-30-20 10:13 PM - Post#893411
16 minutes on the treadmill.
Calf Machine 2x20
Leg Extension 25,15
Leg Curl 3x10
Brignole Cable Squats 10,9,8,7
Parallel Grip Lat Pulldown to the Front 5x12
Triceps Extension (Hammer) 3x12
Preacher Curl (Hammer) 2x10
Dumbbell Shrugs 3x10
Pec/Delt tie in on right arm won't allow good pressing right now. Every time I press, I pay for it the following day. So presses are temporarily out. Sigh.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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02-07-20 09:18 AM - Post#893850
17 minutes on the Schwinn Air Dyne
45 Degree Hyperextension 4x8
Dumbbell Squat 10x3
Thick Handle Dumbbell Row 6x6
Limited time and I was tired after a hard work day. Oddly enough, this was a fairly adequate workout.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Wicked Willie
Total Posts: 16864
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02-11-20 09:19 AM - Post#894030
Last night's offering:
15 minutes on the treadmill, 10-15% incline, 2.5 mph
Calf Movements (Leg Press, Calf Machine) 2x20
Leg Extensions 20,10
Leg Curls 20,10
Cable Squats a la Brignole 6x6
Good Mornings 2x10
Low Cable Pulley Rows 3x12
Hammer Pulldowns 2x10 (Really felt these and isolated the movement)
Hammer Chest Press 3x10
Shrugs 2x10
Feelin' it this morning...but it's a good feelin'.
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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