Wicked Willie
Total Posts: 16864
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06-19-21 09:07 PM - Post#911208
Warm up - Went for a walk with my bride. The Air Dyne gets boring, don'tcha know)
Bench Squats 3x11
Various types of Rowing 4x15-10
Press to just over top of head 3x10
Too hot to do much more. Was still around 85 degrees F. at 8:45 pm.
"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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06-21-21 09:59 PM - Post#911239
10 minutes on the Schwinn Air Dyne
Bench Squats 4x15
45 Degree Hyperextensions 3x10
Resistance Band Seated Rows 4x15
Resistance Band Angled Press 3x10 (last set partials)
Resistance Band Overhead Press - 10...just because I felt like it.
"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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06-24-21 10:14 PM - Post#911305
11 minutes on the Schwinn Air Dyne
Bench Squats - 20, 4x8
45 Degree Hyperextensions 3x10
Resistance Band Seated One Arm Rows 2x10, 25
Resistance Band Seated Press 2x10
Back was tweaked up a bit from work, so I took it easy and did a moderate workout. Just enough to feel 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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06-29-21 09:49 PM - Post#911435
Warm up - 1/2 mile walk with my bride
Bench Squats - 4x15
45 Degree Hyperextensions 2x15
Deadlifts 3x5
Press Out with Resistance Band 2x10
Seated Rows with Resistance Band 3x15, 1x20
"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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07-05-21 10:29 PM - Post#911567
10 minutes on the Schwinn Air Dyne
Bench Squats - 4x25
45 Degree Hyperextensions 3x10 (weighted)
Resistance Band Seated Rows 3x15
Dumbbell Press 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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07-12-21 10:06 PM - Post#911821
Just played around tonight so that I could say I had done something.
Front Pull
Diagonal Pull
Overhead Down Pull
Curls
Overhead Press
Triceps Pulldowns
Rows
Stiff Leg Deadlift and Shrug
All done with cables or resistance bands. All done for 10-15 reps, at least two sets but no more than four. Some supersets and some straight sets. Just enough to feel comfortably worked. No leg work because leg work will be involved in what I'm doing tomorrow.
"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 Nye
Total Posts: 1524
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Wicked Willie
Total Posts: 16864
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07-14-21 11:39 AM - Post#911870
Thanks, Steve.
I try to maintain....
"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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JonZ
Total Posts: 1021
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07-14-21 06:33 PM - Post#911881
Warm up - Went for a walk with my bride. The Air Dyne gets boring, don'tcha know)
Bench Squats 3x11
Various types of Rowing 4x15-10
Press to just over top of head 3x10
Too hot to do much more. Was still around 85 degrees F. at 8:45 pm.
The Airdyne can get boring,if need be you can borrow my Magnum PI DVDs. (The classic version.)
Bacon is the gateway meat. - Anthony Bourdain
The world needs fewer business majors and more history majors. - Carl Sagan
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Wicked Willie
Total Posts: 16864
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07-14-21 09:02 PM - Post#911883
The Airdyne can get boring,if need be you can borrow my Magnum PI DVDs. (The classic version.)
Thanks, man! I still dig Selleck in that role...though the reboot has a charm all its own. I think her name is Perdita Weeks. 
"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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Front Pull
Overhead Down Pull
Rows
Overhead Press
Curls
Triceps Pulldowns
Stiff Leg Deadlift and Shrug
All resistance band again. 2 sets of 10-12 reps for all movements. In between each set, a set of free squats were done. That's 14 staggered sets of squats. Again, feel well worked but not exhausted and there's no joint pain. Improvise and adapt is the name of the game, now that I'm in my middle sixties.
(But I'm still handsome!  )
"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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07-19-21 10:12 PM - Post#911990
10 minutes on the Schwinn Air Dyne
Bench Squats 4x10
Resistance Band Seated Rows 2x10,2x20
Stiff Leg Deadlift and Shrug (Bands) 2x10
Various Pressing movements (Bands) 3x10
Triceps Pressdowns 15 with 2 second isometric at extension (Bands)
"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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07-28-21 10:33 AM - Post#912191
Last night
10 minutes on the Schwinn Air Dyne
Hip Belt Squats 4x10
Clean and Press 5x5
That's it. If it was good enough for Paul Anderson, it's good enough for me.
"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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07-30-21 11:58 AM - Post#912258
Last night's workout
10 minutes Schwinn Air Dyne
Seated Resistance Band Rows 4x15
Deadlifts 5x5
Resistance Band Press 3x10 each hand
Shrugs 10 (just because I felt like doing a few shrugs)
"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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Forgot to log this one
10 minutes Schwinn Air Dyne
Hip Belt Squats 15,12,10,15
RDLs 10,8,6
Seated Resistance Band Rows 4x15
One Hand Dumbbell Press 10,8,6 each hand
"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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08-17-21 09:35 PM - Post#912662
Didn't feel like working out at all...so I did anyway. Abbreviated intelligently.
5 minutes on the Schwinn Air Dyne
Hang Clean and Press 5x5,3x3,2,1
Resistance Band Rows (standing) 3x15
Dumbbell Row 15
Everything got a little stimulation.
"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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08-23-21 10:01 PM - Post#912787
10 minutes on the Schwinn Air Dyne
Weighted Step Ups 2x10 each leg
Dumbbell Squats 2x10
Romanian Deadlift (light) 3x10 done fluently
Seated Resistance Band Rows 2x10, 1x15
Standing Resistance Band "Punch" Presses 2x10
Overhead Barbell Press 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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JonZ
Total Posts: 1021
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08-24-21 10:27 AM - Post#912791
Nice job. It is encouraging to see individuals still at it after many years of posting here.
Bacon is the gateway meat. - Anthony Bourdain
The world needs fewer business majors and more history majors. - Carl Sagan
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Wicked Willie
Total Posts: 16864
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08-24-21 11:26 AM - Post#912794
Thanks! After lifting for so many years, there are times when it is just not as much fun as it used to be. However, if I miss a few workouts, it seems to have both mental and physical effects that are obvious to me. So, I just keep on moving and try to do something a couple of times a week that gives some over all stimulation. Sometimes, it's only one movement worked in sufficient sets and reps to feel well-worked. Other times...GONZO gets involved and then it takes a couple of days to recover.
But the Lord continues to bless.
"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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08-27-21 10:07 PM - Post#912885
Didn't have the motivation to really hit it so I just "played around" tonight. No Schwinn Air Dyne...maybe tomorrow.
Dumbbell Squats 3x10
supersetted with
Resistance Band Stiff Leg Deadlifts 3x10
Seated Resistance Band Rows 3x10
s/s
Free Squats a la Brignole 3x10
Resistance Band Overhead Presses 3x10
Dumbbell Press 10
Various Triceps Extensions with bands 3x8
Seated Resistance Band Row with Triangle Handle (heavy resistance) 20
T'was enough to satisfy without putting a whole lot into it. Somedays it's just not there. But the whole body got some stimulation...that's a positive.
"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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08-31-21 10:16 PM - Post#912963
11 minutes on the Schwinn Air Dyne
Overhead Press 3x10
Yates Row 3x10
superset
Standing Resistance Band Row 3x10
Standing Incline Press with Resistance Band 3x10
Deadlift 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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09-02-21 09:35 PM - Post#913034
Cardio = mow the front and side yards.
Resistance Band Overhead Press 2x10
Dumbbell Press 2c6
Resistance Band Seated Rows 4x12
Dumbbell Squats 4x8
"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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09-03-21 04:41 AM - Post#913046
Thanks! After lifting for so many years, there are times when it is just not as much fun as it used to be. However, if I miss a few workouts, it seems to have both mental and physical effects that are obvious to me. So, I just keep on moving and try to do something a couple of times a week that gives some over all stimulation. Sometimes, it's only one movement worked in sufficient sets and reps to feel well-worked. ....
I hear you. The WOs you logged after you wrote this look great. Just keep going. 
| Aut viam inveniam aut faciam. |
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JonZ
Total Posts: 1021
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09-03-21 11:29 PM - Post#913089
Warm up - Went for a walk with my bride. The Air Dyne gets boring, don'tcha know)
Yes, the Airdyne does get boring.
Bacon is the gateway meat. - Anthony Bourdain
The world needs fewer business majors and more history majors. - Carl Sagan
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Wicked Willie
Total Posts: 16864
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09-07-21 10:36 PM - Post#913160
10 minutes on the schwinn Air Dyne
Dumbbell Squats - 12,10,8,6
supersetted with
Front Pulls with expander - 5x10
Stiff Leg Deadlift with Resistance Band - 3x10
Seated Rows with Resistance Band - 3x15
Seated Forward Press with Resistance Band - 3x10
Seated Cross Body Curl with Resistance Band - 3x5
Seated Kickbacks with Resistance Band - 3x5
Triceps Pushdown with Resistance Band with an isometric hold at the lockout each rep - 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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JonZ
Total Posts: 1021
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09-08-21 08:26 PM - Post#913199
The Airdyne can get boring,if need be you can borrow my Magnum PI DVDs. (The classic version.)
Thanks, man! I still dig Selleck in that role...though the reboot has a charm all its own. I think her name is Perdita Weeks.
I believe so. Her sister is Honeysuckle Weeks. Honeysuckle had a "starring" role in Foyle's War. That is a BBC series I recommend.
Bacon is the gateway meat. - Anthony Bourdain
The world needs fewer business majors and more history majors. - Carl Sagan
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JonZ
Total Posts: 1021
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11 minutes on the Schwinn Air Dyne
Overhead Press 3x10
Yates Row 3x10
superset
Standing Resistance Band Row 3x10
Standing Incline Press with Resistance Band 3x10
Deadlift 5x5
The over head press, a shame it was removed from competition. Some fellow at work today mentioned the Wide World of Sports. I immediately thought of Olympic lifting.
Bacon is the gateway meat. - Anthony Bourdain
The world needs fewer business majors and more history majors. - Carl Sagan
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Edited by JonZ on 09-08-21 08:30 PM. Reason for edit: No reason given.
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Wicked Willie
Total Posts: 16864
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09-09-21 09:38 AM - Post#913210
Done intelligently, the overhead press is good for shoulder health and flexibility. The bench press, especially the barbell bench press, didn't do us any favors.
"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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5 minutes on the Schwinn Air Dyne
Quad set of:
Dumbbell Squat Lift - 10 (5 each hand)
45 Degree Hyperextension - 10
Dumbbell High Pull (to chin or forehead height) - 10
(5 each hand)
Dumbbell Pres - 10 (5 each hand)
5 quad sets with no rest between movements or sets
(I was doing the "huffy-puffy" at the end of this.)
"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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JonZ
Total Posts: 1021
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Done intelligently, the overhead press is good for shoulder health and flexibility. The bench press, especially the barbell bench press, didn't do us any favors.
No it did not. I stay away from push ups generally as well. If I do them I do Atlas push ups.
Bacon is the gateway meat. - Anthony Bourdain
The world needs fewer business majors and more history majors. - Carl Sagan
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Edited by JonZ on 09-09-21 10:43 PM. Reason for edit: No reason given.
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Wicked Willie
Total Posts: 16864
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09-10-21 06:16 PM - Post#913254
Push ups aren't bad if done properly with the arms flaring only slightly. At least they allow the scapulae to move naturally, whereas any pressing movement done while lying on the back, doesn't allow natural 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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Wicked Willie
Total Posts: 16864
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09-14-21 10:10 PM - Post#913335
11 minutes on the Schwinn Air Dyne
Dumbbell Squats 2x10
45 Degree Hyperextensions 2x10
Dumbbell Rows 2x10
Dumbbell Incline Press 2x10
Triceps Pushdown with Cables 20,15
First set was a warm up with moderate weight. Second set was usually close to double the weight. Pretty good workout, considering that my head wasn't really into it.
"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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09-16-21 10:05 PM - Post#913380
11 minutes on the Schwinn Air Dyne
Dumbbell Squats 4x8
Seated One Arm Resistance Band Rows 4x8
Hang Clean and Press 4x8
"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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JonZ
Total Posts: 1021
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09-27-21 06:17 PM - Post#913586
You have not posted for a week. Are OK?
Bacon is the gateway meat. - Anthony Bourdain
The world needs fewer business majors and more history majors. - Carl Sagan
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Wicked Willie
Total Posts: 16864
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Thanks for asking yes, I am OK. My mother-in-law (who has lived with us for five years) is now in home hospice care. This has changed the routine for Michele and I and added some stresses. However, the Lord is merciful and gracious and we are doing the best we can.
5 minutes on the Schwinn Air Dyne
Dumbbell Squats 3x15
5 more minutes on the Schwinn Air Dyne
Modified Good Mornings 3x10
Resistance Band Seated Rows 3x12,1x18
Barbell Press 2x10
Dumbbell Press 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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09-30-21 09:38 PM - Post#913648
5 minutes on the Schwinn Air Dyne
Free Squats - 25,20,15,10,10,10,10 (100 total)
Front Raises/Rear Raises -6x10
supersetted with the squats
Dumbbell Rows - 3x12
I was a little gassed at this point, so I shut it down. Another day, another time.
"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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5 minutes on the Schwinn Air Dyne
Free Squats - 2x35,2x15,10 (110 total)
Cross Chest Seated Raise - 5x10
(for chest and warm up)
Incline Dumbbell Press - 3x8
supersetted with
RDLs with dumbbells 3x10
Seated Resistance Band Rows - 3x15
"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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AAnnunz
Total Posts: 24932
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10-06-21 09:13 AM - Post#913759
Praying you, Michele, and mom will have a peace that surpasses all understanding as you go through these trying days, Bill.
| 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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10-06-21 09:53 AM - Post#913760
Uncle Al:
Michele's mom passed away this past Saturday. Michele was at her bedside, holding her hand. Both of us consider that a gift from the Lord. Thanks for your kind thoughts. Naturally, we are busy dealing with the final matters and trying to adjust to the change after 6 and a half years of caring for her.
The Lord gives, and the Lord takes away. Blessed be the name of the Lord.
"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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JonZ
Total Posts: 1021
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10-06-21 11:30 AM - Post#913761
Sorry for your loss.
Bacon is the gateway meat. - Anthony Bourdain
The world needs fewer business majors and more history majors. - Carl Sagan
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AAnnunz
Total Posts: 24932
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10-06-21 11:38 AM - Post#913762
Sorry, Bill. Please give Michele a hug from Judy and me.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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Steve Rogers
Total Posts: 6158
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10-06-21 12:50 PM - Post#913767
Condolences for your loss. Praying that you and Michelle find comfort in each other.
| "Coyote is always waiting, and Coyote is always hungry." |
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Wicked Willie
Total Posts: 16864
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10-15-21 09:53 AM - Post#913986
Last night's work:
5 minutes on the Schwinn Air Dyne
Free Squats - 120
Standing Cross Chest Laterals - 3x10
45 Degree Hyperextensions - 3x10
Resistance Band Seated Rows - 3x15
Resistance Band Seated Presses - 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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10-28-21 10:06 PM - Post#914284
Just played around with 10 pound dumbbells tonight. Did some complexes consisting of clean and press, RDLs, bent over rows, hammer curls and finally, presses. Four cycles of 5-6 reps.
Did some kick backs and extensions just for giggles.
Was tired after work today. Trip to Syracuse, NY and back for mother-in-laws funeral really tired me out. Don't enjoy long drives anymore, even under the best of circumstances, let alone a funeral. Was a bittersweet time for Michele and I. Life goes on, time to open a new chapter.
"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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11-02-21 09:16 PM - Post#914432
3/10 mile HeavyHands walking (Boy, am I out of shape!) 10 minutes Schwinn Air Dyne
3x10 T-Bar style squats
Have deconditioned quite a bit and that bothers me. Thus begins the gradual road 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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11-08-21 09:33 PM - Post#914591
10 minutes on the Schwinn Air Dyne
Landmine Squats - 10,12,14
Landmine Rows - 3x10
Overhead Presses with Cables - 10, 3x5
"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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11-11-21 09:42 PM - Post#914670
Re-upped at Planet Fitness. Same annoying atmosphere...two people just sitting on machines I'd like to use. Engaged with their cell phones and doing a rep about every thirty seconds. Sigh.
10 minutes on a stationary bike
Hammer Strength Calf Machine 2x20
HS Leg Curl 2x10
HS Leg Extension 2x15
HS Leg Press 2x10
45 Degree Hyperextension 15,12
HS Lat Pulldown 3x8
HS Dip Machine 3x10
Felt pretty good...and actually managed to rein GONZO in, so I don't think tomorrow is going to be too bad. Will have to rotate the dip machine in and out of upper body work so that I won't aggravate the shoulders. With age comes wisdom...or at least that's what they tell me. Using the various leg machines felt good, too.
"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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11-16-21 09:58 PM - Post#914748
10 minutes on a stationary bike
Hammer Strength Calf Machine 2x20
HS Leg Extension 2x10
HS Leg Curl 2x10
HS Leg Press 2x10
45 Degree Hyperextension 2x15
Low Cable Rows 2x15
Hammer Strength Chest Press 10
Triceps Pushdowns 2x10
Made a little progress and added a tad of weight in some moves. Going to take it slow and easy.
"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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11-18-21 10:37 PM - Post#914771
13 minutes on a treadmill
HS Leg Extensions 2x10
HS Leg Curls 2x10
HS Calf Machine 2x20
Hammer Strength Leg Press 2x10
45 Degree Hyperextensions 2x15
HS Seated Row 2x12
Low Incline Dumbbell Press 2x8
HS Seated Triceps Extension 2x12
I'm beginning to understand why Arnold is using machines more frequently. Easier to focus on target muscle group, quick set up and easier on the joints.
"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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11-23-21 10:24 PM - Post#914860
10 minutes on a stationary bike
HS Leg Extension - 30
HS Leg Curl - 30
HS Leg Press - 3x12 (Toe Presses were done before the leg press on the first two sets)
45 Degree Hyperextension - 2x10
Hanging Knee Raise - 15
Assisted Chins - 2x10
HS Dip Machine - 2x10
HS 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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