11-28-21 07:37 PM - Post#914947    

10 minutes on a recumbent bike
HS Calf Machine 2x20,10
HS Leg Extension 35
HS Leg Curl 30
HS Seated Leg Press 10, 3x3, 10

45 Degree Hyperextension 20
Suspended knee up 15

Low Cable Rows 20,10
HS Seated Chest Press 2x10

HS Triceps Extension 2x15

"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

12-02-21 10:35 PM - Post#915099    

10 minutes on a stationary bike.

HS Calf Machine 30,15 left leg only
HS Leg Extension 50
HS Leg Curl 25
Hammer Strength Leg Press 15,12.10

45 Degree Hyperextension 20,15
Parallel Grip Pulldown 20,15

HS Seated Shoulder Press 10,5
HS Triceps Extension 20.15

"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

12-03-21 09:20 PM - Post#915126    

…… a very WICKED workout there bro ;-)

~ Stingo ~ “A wise man once said nothing” — a wise man

12-09-21 09:41 PM - Post#915309    

I try, Steve. Somedays I'm the bug, other days I'm the windshield.

11 minutes on the Schwinn Air Dyne

Landmine Squats - 5x10 (Hate these but I love them.)
45 Degree Hyperextensions - 15,12,19
Resistance Band Rows - 5x12
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

12-17-21 01:23 PM - Post#915461    

Willie,
Just wanted to stop by and wish you and your wife a blessed Christmas and a Happy New Year!

Also, as usual your workout look well thought out and sane.

12-19-21 06:30 PM - Post#915501    

Thank you for stopping. I've always enjoyed our conversations. Michele and I wish you and yours a Blessed Christmas and holiday season also. May the Lord richly bless you.

Got a few dings and dents here and there...so the workouts have changed by necessity. The hardest part is the mind...changing from hardcore goal-oriented bombing and blasting, to simply trying to enjoy the feeling of weighted movement and less stressful band training.

But at least 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

Wicked Williechr('039')s log...the adventure continues
12-19-21 07:48 PM - Post#915503    

Thank God we both have the hansome thing going on or we would be scratching our heads for something boast about!

Edited by brucedl on 12-19-21 07:49 PM. Reason for edit: No reason given.

Re: Wicked Willie's log...the adventure continues
12-20-21 10:20 PM - Post#915535    

• brucedl Said:

Tonight's offering:

10 minutes on a stationary bike

Hammer Strength Calf Machine - 30
HS Leg Extension - 30
HS Leg Curl - 25
HS Leg Press - 15,12,10
(I'm trying a single set of high reps as a warm up, then no more than three on a compound movement.)

45 Degree Hyperextension 2x15
(Didn't push these, lower back is a bit ginchy.)
Pulldown with triangle handle - 15
Low Pulley Cable Row - 10

HS Dip Machine 10,12
HS Triceps Extension - 20

45 degree Lateral Raise - 10
Forward Raise - 10

This was tougher than it looks. Either that, or I'm entering into the "journey into wuss-dom."

"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

01-04-22 10:29 PM - Post#915844    

Didn't feel like working out at all tonight. So what to do?
Workout...even if it's just a light one.

Free Squats - 50,25,15,10
(calf stretches in between sets)
Good Mornings - 10,10
Dumbbell Rows - 10,15
Dumbbell Press - 10,15
Shrug - 15

Well...at least I did something.

"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

01-04-22 10:59 PM - Post#915848    

Yes you did….

~ Stingo ~ “A wise man once said nothing” — a wise man

01-05-22 12:11 AM - Post#915855    

After doing all those squats and you did the rest of those movements you did great. My legs hurt just reading that.

01-27-22 10:00 PM - Post#916509    

5 minute warm up on the Schwinn Air Dyne

3x15 non-weighted squats, each set going lower, last set below parallel. This is an extended warm up for the knees.

1x10 with the Leg Blaster
This is at about 75 percent effort. Emphasis is one form and not weight moved. So far, one set has been sufficient...but I can see where that may change in the future. I don't want to push progression, hoping to maintain a gaining cycle and not going stale. 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

Wicked Williechr('039')s log...the adventure continues
02-03-22 09:25 PM - Post#916779    

5 minute warm up on the Schwinn Air Dyne

Unweighted Squats = 20,15,15
Dumbbell Rows - 8
supersets

Leg Blaster - 3x5
(add weight each set)

Overhead Press with Cables - 2x5
Dumbbell Press - 2x5 (One set of these was done "curl and press" style...just because)

Front Pull with Cables - 15

I am out of shape! Too many sad things the last couple of months.

"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

02-03-22 10:22 PM - Post#916780    

I hope things get better for you and those you love and care for.

02-04-22 10:08 AM - Post#916795    

• brucedl Said:

Thank you, Bruce.
The loss of Dave was a blow for me, even though I knew he was gradually declining. Michele's mother had lived with us for 6.5 years before she passed. The loss of a much loved furry family member was also hard to take.

I tire of death. I am grateful for faith in Jesus Christ, so that I know that death is but a transition.

"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

02-04-22 11:04 AM - Post#916799    

I understand what you’re going through. Relatives, friends and fur babies. The loss always affects us deeply. You have your family, friends and faith to help you through trying times.
My prayers are with you.

03-01-22 10:24 PM - Post#917559    

Been busy and in kind of a slump. Did one smart thing and sold the motorcycle. My best man when I married Michele was in a serious crash that he was five months in the hospital and then physical therapy. That sealed the deal for me.

14 minutes on the treadmill

Hammer Strength Calf Machine - 30,20
HS Thigh Extension - 30
HS Leg Curl - 30
HS Leg Press - 30

RDL 2x12
Low Cable Rows with Parallel Grip Bar - 3x12
Incline Dumbbell Press - 3x12

HS Triceps Table - 2x12
HS Preacher Curl - 2x12 (how appropriate!)
Wrist Curls a la Sipes/Draper and various grip work till pleasantly tired

"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

03-01-22 11:08 PM - Post#917562    

Good to see you back Willie.
I have had 5 motorcycles in my life. Had my share of mishaps. Luckily for me I was never hurt worse than a few scuffs and a sore neck when I landed on my head once. Weightlifting saved me!

Wicked Williechr('039')s log...the adventure continues
03-04-22 09:36 PM - Post#917659    

Still sore from the last workout...so what to do?

Work out, of course!

Just an abbreviated one to keep the guilties away.

Zane Leg Blaster - 3x10 no weight, 5x5 adding weight each set.

Bent Over Curl Grip Rows - 15,18,20
(Just because I felt like doing it that way)

"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

Re: Wicked Willie log...e
03-05-22 09:08 AM - Post#917666    

• Wicked Willie Said:

It's what we do.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-08-22 10:34 PM - Post#917764    

12 minutes on the treadmill

2x30 Hammer Strength Calf Flex
30 HS Leg Extension
30 HS Leg Curl
2x10 Cable Squats a la Brignole

2x10 RDL
2x10 HS Pulldown (one arm at a time)
1x15 Low Cable Rows

2x10 Incline DB Press

HS Triceps Extension 20,15
HS Seated Curl 2x10
2x10 Wrist Curl and Forearm rotations

"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

Wicked Williechr('039')s log...the adventure continues
03-10-22 09:41 PM - Post#917827    

Didn't feel like suiting up and suffering at Planet Fiction, so to the Wicked Willie Garage Gym went I.

12 Schwinn Air Dyne

Free Squats - 10
Leg Blaster Squats - 10,8,6,5
supersetted with
Overhead Down Pulls with Expander - 10

One Hand Low Rows with Resistance Band - 10,10
Same with triangle handle both hands - 10,30

Front Raises - 10
Lateral Raises - 10

Wrist Curls and various forearm work till satisfied.

Just an abbreviated workout tonight. Tomorrow's going to be a physical day at work so I didn't want to drink too deeply from the well....

"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

03-10-22 11:24 PM - Post#917832    

"Bent Over Curl Grip Rows - 15,18,20
(Just because I felt like doing it that way)"

Getting to a certain "status" in life gives us the opportunity to do things because we felt like it. Within parameters of course. Bank robbery, frowned upon.

Bacon is the gateway meat. - Anthony Bourdain The world needs fewer business majors and more history majors. - Carl Sagan

03-15-22 11:06 PM - Post#918008    

10 minutes on the treadmill, 15 percent incline

HS Leg Extension - 30
HS Leg Curl - 30
HS Seated Leg Press - 30
HS Calf Machine - 30

RDLs 3x10-12
HS Seated Rows (one arm) 3x15

HS Seated Overhead Press 3x10
Triceps Pressdowns 2x15
Wrist Curls a la Sipes/Draper 2x10
Various types of forearm and 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

03-27-22 03:35 PM - Post#918416    

Still using the Airdyne? ;-)

~ Stingo ~ “A wise man once said nothing” — a wise man

03-29-22 11:06 PM - Post#918476    

I use the Air Dyne when I train at home.

12 minutes on a stationary bike
Hammer Strength Calf Machine 2x30
HS Thigh Extension 2x30
HS Leg Curl 2x30

Dumbbell Clean and Press 5x5
Alternating hands and sets until 10 sets total were done, 5 sets each hand

Low Cable Rows 2x15

One Hand Triceps Pressdown 3x12 each hand

Seated Twists and Good Mornings 2x10 each (rehab movements, my back's been a little ginchey for a couple of days

"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

03-30-22 10:56 PM - Post#918507    

• Wicked Willie Said:

Got it.

~ Stingo ~ “A wise man once said nothing” — a wise man

04-05-22 10:37 PM - Post#918685    

12 minutes on a treadmill - warm up

Hammer Strength Leg Press - 30
Hammer Strength Dip Machine - 3x10
Assisted Chin - 8
Low Cable Rows - 2x15
Lat Pulldown to the front - 2x15
Dorian Deadlifts - 3x10
Triceps Pressdown - 3x10

I originally thought I was going to take a light workout, just to maintain continuity. Then GONZO showed up.

"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

04-05-22 10:46 PM - Post#918688    

I know what you mean Bill. He shows up and shakes you like a rag doll!!

Wicked Williechr('039')s log...the adventure continues
04-07-22 10:06 PM - Post#918755    

10 minutes on the Schwinn Air Dyne

2x10 free squat

4x5 Zane Leg Blaster
supersetted with
Thick handle dumbbell row
5,6,7,8

3x12 Close grip bench press

Took it easy tonight. Was still a little sore from the last session.

"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

04-08-22 11:14 PM - Post#918782    

Pretty much covered everything Willie. Good job!

04-12-22 10:20 PM - Post#918881    

10 minutes on the Schwinn Air Dyne

2 supersets
Free Squats - 10
Front Overhead Down Pull - 10

2 supersets
Leg Blaster Squats (no weight) - 15
Resistance Band Rows - 20

Leg Blaster Squat (weighted) - 15
Yates Row - 2x20

Front Press with Resistance Bands - 15,10

Dipped a tad too deep into the well. Hands were trembling at the end of the workout. Didn't feel that hard...but elevated pulse and shaking hands are a sure sign.
Must be gettin' older or something.

"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

04-14-22 10:48 PM - Post#918927    

10 minutes on the stationary bike

Hammer Strength Leg Extension - 30
Hammer Strength Leg Curl - 30
Hammer Strength Leg Press - 3x10
(one set each leg, then 2 sets with both)

Low Cable Rows - 3x15

Hammer Strength Seated Press - 3x10
(one arm at a time)
Hammer Strength Table Triceps Extension - 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

04-15-22 03:26 PM - Post#918939    

Nice work, Bill. I love those Hammer Strength machines!

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

04-15-22 06:05 PM - Post#918951    

• AAnnunz Said:

I must admit I miss them ...

~ Stingo ~ “A wise man once said nothing” — a wise man

Wicked Williechr('039')s log...the adventure continues
04-19-22 10:02 PM - Post#919052    

Just a quick one tonight. Spent about 2.5 hours working on a sermon, when I had intended spending only one hour.

Free Squats 3x30
Bent Over Curl Grip Rows 3X30
Dumbbell Press 6x5

That's all...but that was a tad tougher than I thought it would be.

"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

04-26-22 10:14 PM - Post#919202    

10 minutes intervals, Schwinn Air Dyne

Free Squats 2x30
Overhead Down Pulls 2x10
superset

Zane Leg Blaster - 15

RDLs 5x5

Seated Resistance Band Rows 3x30

Close grip Bench Press 3x15

I was a tad knackered after that.

"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

04-28-22 10:45 PM - Post#919238    

10 minutes treadmill

Leg Extensions 3x20
Leg Curls 3x15
Calf Machine 3x20

45 Degree Hyperextensions 3x12

Parallel Grip Pulldowns to Chest 3x20

Seated Chest Press 2x15

Triceps Extensions 2x20

Forearm work - Reverse wrist curls, Zottman curls, Wrist curls, grip dumbbell by plates on one end curls
Done till comfortably worked

"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

05-03-22 10:36 PM - Post#919321    

10 minutes on a treadmill

HS=Hammer Strength

Hanging knee raise 2x10
45 Degree Hyperextensions 2x10
HS Back Extension 2x10

HS Calf Flex 30,15
HS Leg Extension 30
HS Leg Curl 30
HS Linear Leg Press 15 left leg only, 30,15,10 with both, weight increase each set

Seated Low Pulley Rows 2x15
HS Dip Machine 12,11,10

Decided that was 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

Wicked Williechr('039')s log...the adventure continues
05-10-22 10:33 PM - Post#919433    

Warm up - mow the lawn.

Didn't work legs tonight. Were already tired from the lawn and I kept on feeling some "tweaks" just behind my knees.

45 Degree Hyperextensions - 2x15
Yates style Deadlifts - 2x10

Hammer Strength Pulldowns - 3x12 1st set both arms
2nd/3rd set one arm at a time
Low Pulley Rows - 2x15

Hammer Strength Dip Machine - 3x10

Forearm and grip work till satisfied Wrist curls, reverse wrist curls, Zottman curls, hammer curls, forearm rotations, finger gripping dumbbells

"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

05-10-22 10:49 PM - Post#919436    

Yard work can kick your butt so I understand completely!

05-12-22 10:43 PM - Post#919471    

Didn't really feel like working out tonight. So, I "thought" to do an abbreviated routine of just three movements. I chose the clean and press (full cycle,) the leg press and the bent arm pullover and press. (Also full cycle)

Clean and Press - 12,10,8,6

The sole Leg Press in the gym was being used by three gym bunnies, so

HS Leg Extension - 3x15
HS Leg Curl - 3x12

Leg Press was finally available, so 15,10,8 Last set of 8 was pretty hard, so I stopped there.

Bent Arm Pullover and Press - 2x10
Felt a tad nauseated after my second set, so I added 3 sets of moderately weighted straight arm pulldowns. To make up for the lack of pressing

I did one HARD set on the HS Dip Machine. Maxxed out at a hard, but good form 17 reps. I asked to work in with a couple guys that were "playing around" on the machine. At the end of my set, the bigger guy said "Man, you used more weight and did more reps than I did." I was probably 30 years his senior...made me feel good, don'tcha know.

Shut it down after that.

"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

05-13-22 10:58 PM - Post#919485    

Good workout Willie! Next time bring carrots for the bunnies!

05-18-22 12:11 AM - Post#919539    

I am not familiar with Planet Fitness. Please be patient. Is Hammer Strength equipment found in most Planet Fitness? Or does the franchisee have lee way in what equipment he or she stocks their business?

Kind of a quirky question I guess.

I hope all is well. I saw you have been having some tough times. I hope things are leveling out a bit.

Bacon is the gateway meat. - Anthony Bourdain The world needs fewer business majors and more history majors. - Carl Sagan

Wicked Williechr('039')s log...the adventure continues
05-19-22 10:04 AM - Post#919576    

JonZ:

So far as I know, Hammer Strength is found in most Planet Fitness franchises. Comparing the one I frequent with others that I've seen on YouTube, the similarity would seem to indicate that Hammer Strength is a universal in the franchise. (Some also have Life Fitness equipment...but the differences between Hammer Strength and Life Fitness are not significant, as least in my opinion.)

Thank you for the well wishes. I'm still here, still training and still blessed by the Lord Jesus. Can't ask for more than that.

"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

05-31-22 09:38 PM - Post#919739    

Tried Doug Brignole's Pendulum Squat tonight. Things are going to be ugly tomorrow, especially if I encounter a lot of stairs.

Brignole Pendulum Squat 3x15
Zane Leg Blaster Squat as a finisher 3x5

Close Grip Bench Press 3x15, 1x10

Low Rows with Resistance Bands 3x20
(10 reps strictly upright, then 10 with along stretch and rocking motion, to involve the erectors)

Surprisingly, that was enough. Legs are kind of wobbly right now but the good thing is that there was no loading on the spine at all.

"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

05-31-22 11:17 PM - Post#919742    

I looked up the Brignole Pendulum Squat. Looks like it will be effective... meaning painful in a day or so. Good work!

06-02-22 04:19 PM - Post#919768    

• brucedl Said:

You are absolutely correct. Day two after first session. My quads still want to know

"What the heck just happened?"

"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

06-02-22 10:27 PM - Post#919770    

10 minutes intervals on the Schwinn Air Dyne

Dumbbell Clean and Press 5x5
Resistance Band Rows 4x12
Brignole Pendulum Squat 12,15,15
(Hate these but I love them. The "hurt and suck" began at about rep 9 of the second set.) Starting to find the groove and form, as well as the proper set up. No spinal loading at all and balance is not an issue.

"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

06-10-22 11:03 AM - Post#919853    

Back has been "tweaked up" for a couple of weeks. Been missing workouts and hating it. Decided to just work back (to determine what needs changing) and triceps tonight. When you can't do much, just do something.

(light) Yates Rows 3x15
Very carefully locked back and hips into position and fought to maintain position throughout.

Low Rows with Resistance Bands 3x15
Less lower back involvement here, so upped the "resistance."

Partial Presses 20,15,10
Pressed from rack at shoulders to just above the top of the head. Threw in a full rep here and there, just to stay "clean." Delts started burning but the triceps were just getting warmed up.

Triceps Extensions with Cables 20,15
Medium resistance and concentrated on an isometric hold at lockout.

Back felt pretty good at this point, so I called it a night.

"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