06-10-22 05:36 PM - Post#919859    

Have you gone to a Chiropractor for your back? I had a problem with my back a couple months ago and went to my Chiropractor not expecting anything and his adjustment got me back on track. Just a thought.

06-11-22 10:47 PM - Post#919871    

Bruce:
Haven't gone to chiro for this ailment but I have tried chiropractic in the past. The relief I experienced was temporary. With one leg being slightly shorter with a tight Achilles tendon...I've limped most of my life. It's catching up with me, now. Tried lifts and built-up soles...did more damage than good.
Twice daily stretching helps to keep the discomfort manageable, but I only need to miss one or two sessions and the pain is back. I'm just grateful and thankful to the Lord, that I can do the things I do.

"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

06-12-22 09:15 AM - Post#919874    

• Wicked Willie Said:

They're kinda like belt squats...without the belt. My lower back and I like them a lot, too.

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

Wicked Williechr('039')s log...the adventure continues
06-14-22 09:57 PM - Post#919936    

Finally got back to the gym.
15 minutes treadmill work to warm up

HS = Hammer Strength

HS Calf Flex 3x20
HS Leg Extension 3x15
HS Leg Curl 3x15
HS Leg Press 2x10

Supinated Medium Grip Pulldown 3x12

Incline DB Press 3x10

Good Mornings 3x10


Back doesn't feel too bad right now. Took a couple of days stretching twice daily to ease up on my issue. Tomorrow will tell.

"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

06-14-22 11:23 PM - Post#919939    

Nice workout.
Covered everything. Hope your tight Achilles tendon stays quiet.

Years ago I was having trouble with a strained Achilles tendon and found rubbing ice on it 2 to 3 times a day fixed the problem after a week or 2. Can't remember exactly how long it took. This may or may not be helpful advice as your problem may be a little different.

06-17-22 11:00 PM - Post#919997    

Hot tonight. Didn't feel like working out...so I did, anyway.

Tried out the Sissy Squat device I purchased cheap. ($40)
3x10
This was quite difficult. Proper form is to remain erect or slightly lean back. I couldn't do that. I had to lean slightly forward. 10 reps each set were plenty. Hopefully, I'll strengthen soon, so I can gradually assume the proper form. Even so, my quads feel well worked.

Resistance Band Low Rows 4x10

Seated Dumbbell Press 3x10
Hammer Curls 3x5-6
Plate loaded grip machine work till comfortably tired.

Was really sweating at this point. (Like I said, it was HOT in the WWGG!) So I let it go at 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

06-28-22 10:14 PM - Post#920186    

12 minutes on the treadmill, 3 mph, 8-15 degree incline

HS Leg Press - 30,15
45 Degree Hyperextension - 2x12
Chins - 5,6,3 (Man! These are a lot tougher than they used to be)
Dips - 8,8,6
Farmer's Walk and 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

06-30-22 10:12 PM - Post#920215    

10 minutes on the Schwinn Air Dyne

Roman Chair Squats - 3 sets
supersetted with
Free Squats - 3 sets

Resistance Band Rows - 3 sets

That's it. Didn't really count reps, just trained enough so that it felt good and required a bit of effort. Physical day at work tomorrow, so left a fair amount in the tank.

"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

07-01-22 12:44 AM - Post#920219    

• Wicked Willie Said:

I could never chin. Still can't without the glide board. Same boat with dips now as well. Keep at it.

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

07-05-22 09:42 PM - Post#920306    

Hot and humid in the WWGG tonight. Did an abbreviated routine just to keep the guilties away.

Full circuit Clean and Press 8x3
supersetted
Yates Rows 8x5

Roman Chair quarter squats 3x10
Roman Chair half squats 3x5
Brignole Pendulum squats 35

Just a touch wobbly in the legs, don'tcha know.

"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

07-11-22 10:18 PM - Post#920392    

Raining and humid. Didn't really feel like working out...but decided to do a rare "split" by training just quads tonight.

10 minutes on the Schwinn Air Dyne to warm up...as if I needed to be any "warmer."

Free quarter squats 2x10
Parallel Roman Chair Squats 2x10
Brignole Pendulum Squats 2x10
(This Doug Brignole guy really knows his stuff, i.e. physiology and kinesiology)

That was enough to send me into the house buckling at the knees. It's funny how you can get so much out of a non-weighted movement, if you control the positioning and tempo.

"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

07-14-22 09:49 PM - Post#920485    

10 minutes of intervals on the Schwinn Air Dyne

Yates Rows 15,12,10

RDLs with dumbbells 3x10

Slow cadence Push Ups with a hold 8,4
(Eight to ten second negative, 2 seconds at the bottom, four seconds back up)

Brignole Pendulum Squats 12,16
Starting to get these dialed in. Similar in effect to Powertec Leverage Squat, but directs effort to the quads more effectively. The "hurt and suck" started on the eighth rep of the second set. This workout was all I needed, apparently.

"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

08-06-22 10:24 AM - Post#920969    

Been out of the game for a while. Michele and I contracted Covid...and it's been about three weeks. Recovery is slow...but the Lord is gracious. We managed to go nearly three years without contracting 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

08-06-22 03:02 PM - Post#920977    

Hope you're feeling better. Praying for a quick recovery.

"Coyote is always waiting, and Coyote is always hungry."

08-07-22 09:35 AM - Post#920985    

Thank you, Steve.
I think I'm over the worst of it...but it is a slow recovery.

"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

08-07-22 10:15 AM - Post#920986    

Hope you feel better soon! I've been lucky so far.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

08-07-22 12:01 PM - Post#920987    

Praying that you and Michele fully recover soon.

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

08-07-22 04:47 PM - Post#920995    

• Wicked Willie Said:

You can say that again!
Patience.
I am glad to hear that you both are improving.

Aut viam inveniam aut faciam.

08-08-22 09:49 AM - Post#921015    

So happy to hear that you are recovering well.

Keep it on!

IronOnline = best

08-08-22 08:18 PM - Post#921031    

I am sorry to read of your illness. However, I am glad to hear you are both on the mend.

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

08-08-22 10:24 PM - Post#921035    

Sorry to hear about you and your wife getting Covid. I hope you both recover completely with no lingering effects.

09-03-22 09:53 PM - Post#921644    

Haven't posted much lately. Have been doing either light weight training or resistance band work. Probably fielded a secondary bronchitis infection, so I have been taking it easy. Couple that with needing to work hard while gearing up for the return of college students...and I have nothing exciting or noteworthy to post regarding training. Just taking it slowly.

"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

09-04-22 07:45 PM - Post#921660    

• Wicked Willie Said:

Sometimes light work does your body and mind good.

Lee

09-07-22 08:46 PM - Post#921759    

Bill, your exercising! I don't see what I do as exciting, it can be hard and painful at times, but it's how we keep from falling apart. Exciting? No.
Glad to see you back.

Stay healthy Bill.

09-20-22 02:10 PM - Post#922055    

The Lord has healed my Covid...but the recovery is long and slow. I finally got rid of the cough and chest congestion and probably constricted bronchial tree.
Last night was the first time in a long time that I utilized the iron. Prior to that, I was using mainly free movements and resistance bands. Here's what I did:

All movements were done for 1 set of 30 reps. Weight was not maximal, the goal was to maximize time under tension, without getting all scientific about it.

6 minutes treadmill at moderate pace to elevate core temperature

(All done on Hammer Strength machines)
Calf Machine
Leg Extension
Leg Press

RDL with LIGHT barbell

Lat Pulldown to Chest with triangle attachment
Seated Chest Press

Triceps Pressdown with V bar
Straight Arm lat Pulldown with same V bar

That's all...took about half an hour. Didn't tax the lungs, but a few of those movements done for 30 continuous reps "hurt and sucked." Felt good to be back at it but it was mentally hard to rein the effort in.

"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

09-20-22 03:39 PM - Post#922060    

Good to see you back at it!

"Coyote is always waiting, and Coyote is always hungry."

09-20-22 04:13 PM - Post#922061    

Thanks, Steve.

"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(chr('039')039chr('039'))s log...the adventure continues
09-23-22 09:34 PM - Post#922127    

Just a short one tonight.

Brignole Pendulum Squat -20
T-Bar Rows 12,10,10
Dumbbell Press 3x10
superset with
Hammer Curls 3x6
COC Trainer 3x5

Slow and steady will win this race.

"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

09-26-22 10:57 PM - Post#922188    

5 minutes Schwinn Air Dyne

Leverage Bar Row 3x10
Zane Leg Blaster Squat 6x5
Dumbbell Prone Press, twisting to reverse grip 10,8,6 with 5 hammer curls at the end of each set
Plate loading grip machine 15

Slowly making progress....

"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

09-27-22 07:53 PM - Post#922198    

Very interesting workouts Willie! I didn't have my Captain Video decoder ring, so I had to goggle some of the movements you were doing. The leg work looks pretty painful in a good way. Not sure of the prone press. Is it like a regular DB press with some twists? Creative, cleaver workout.

09-28-22 03:06 AM - Post#922205    

Good stuff, good to see your log float up

Diablo Everyone has a plan until they get punched in the mouth- MT

09-29-22 08:49 AM - Post#922226    

• brucedl Said:

The dumbbell prone press starts out supine on the bench, with the arms in tight to the sides with the palms facing each other. Then, during the press movement, the dumbbells are rotated 90 degrees so that at the top of the movement the palms are facing the head, like they would be in a reverse grip bench press. The elbows are still as tight to the sides as possible. This activates the upper portion of the pectorals (pec minor) Just learned this movement from another trainer.

"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

10-02-22 12:18 PM - Post#922314    

Thanks for the explanation Bill. I will have to give that a shot tomorrow during our chest workout.

10-03-22 10:11 PM - Post#922344    

The recovery slowly continues.

11 minutes on treadmill 2.5 mph, incline varied from 5 to 13 % in 30 second increments. Nice core temperature elevator.

HS Calf Machine 20,15
HS Thigh Extension 20,15
HS Leg Curl 15,10
Brignole style Cable Squat 5x5
(The 5x5 was used with heavier weight to minimize activating the still recovering lungs. Seemed to work well enough>)

RDL with light barbell
Good Morning with lighter barbell still
One hand deadlift
1 set of 10 each movement

Parallel Medium Grip Pulldown to Chest 3x10
HS Seated Chest Press 3x10
Triceps Pushdown with V bar 30,15

Shrug with Dumbbells 15
T'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
10-10-22 09:51 PM - Post#922493    

Didn't feel like working out. Have two cats that need the vet and if one isn't recoverable, she will have to be euthanized. So I took a quick workout with bands just to keep the weepies away.

Free Squats 35 or so
Lunges 15 each leg

RDLs with bands 3x10

Standing Rows to Waist 2x10 2nd set with two second isometric hold each rep

Shrugs 15

Front Pull 15
Overhead Down Pull 15

Standing Overhead Press 10
Chest Press 10

Triceps Extensions 15

Hammer Curls 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

10-15-22 09:24 PM - Post#922592    

Light Barbell Deadlifts with full shrug and then a High Pull 5x5

supersetted with:

Overhead Down Pulls with Cables
5x10
(The deadlift movement is something I designed for work...where I have to deadlift something and then pull it to mid chest to carry to a flush sink.)

Leg Blaster Squats 10,9,8,8,7

Chest Presses with Resistance Band 2x10
Dumbbell Press 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

10-18-22 10:06 PM - Post#922665    

Curl Grip Rows with the EZ Curl bar - 3x15 (warm up)
Landmine Rows - 2x10
Chest Presses with Resistance Band 2x10
Overhead Presses with Resistance Band 2x10
Brignole Pendulum Squats 4x10
(I'm getting these dialed in. Kind of wobbly-legged right now.)

Worked on a sermon till late...so I abbreviated the 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

Wicked Williechr('039')s log...the adventure continues
10-20-22 09:55 PM - Post#922718    

Doorknob Squats 4x15
RDLs with thick speargun tubing 2x10
Shrugs with same 2x10
Rows with same 2x10
Yates Rows 15
Overhead Down Pulls with expander 15
Side Press with tubing (smaller diameter) 2x10
Triceps Pressdown with same 2x10
Hammer Curl with thick tubing 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

10-24-22 09:01 PM - Post#922808    

Was feeling pretty lethargic, so I cobbled together three movements for a tri-set and then did five sets. The bare minimum of rest between sets and movements, sufficient to grab the bar or don the squat harness. Made me slightly huffy and puffy.

Full cycle Clean and Press - 5
Yates Rows - 10
Brignole and Zane Squats -15 Not enough?

My wobbly legs beg to differ.

"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

10-27-22 10:40 PM - Post#922866    

5 minutes on stationary bike to raise core temperature and loosen up the ole' knees.

HS Leg Extension 25,20,15
HS Leg Curl 3x12
HS Leg Press 15,10

45 Degree Hyperextension 3x10
Wide Grip Pulldowns to Chest 4x10

Seated Chest Press 3x10
Triceps Press down 2x15

Wrist Curls, Reverse Wrist Curls, Zottman Curls till comfortably 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

11-01-22 10:49 PM - Post#922970    

6 minutes on Schwinn Air Dyne to warm up.

Brignole Pendulum Squat - 15
Overhead Down Pull with Expander - 10
5 supersets

Power Clean 3x5

Standing "Punch Press" with resistance bands - 12,10
T'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

11-03-22 09:53 PM - Post#923030    

7 minutes on the Schwinn Air Dyne-warm up.

Roman Chair Squats - 2x10
Zane Leg Blaster Squats - 4x6

Seated Low Rows with Resistance Bands - 3x15

Flat Bench Press - 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

11-08-22 09:46 PM - Post#923120    

8 minutes on the Schwinn Air Dyne

10 sets of back, consisting of supersets, etc. of:
Yates Rows - 3x15
Overhead Down Pulls 4x8
T-Bar Rows 3x15

6 sets of Zane Leg Blaster Squats
3x15
3x6

That was enough to feel well-worked and to break a sweat. Was a little low on energy today...don't know why.

"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

11-21-22 09:24 PM - Post#923379    

10 minutes on the Schwinn Air Dyne

Zane Leg Blaster Squats 4x10
Low Rows with Cables 2x10
Thick Handle Dumbbell Rows 2x10
Overhead Press with Cables 8,7,3,3, and a finisher with a light dumbbell - 5

3x18-10 on plate loaded grip machine

"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

11-23-22 09:09 PM - Post#923438    

10 minutes on the Schwinn Air Dyne

Zane-styled non-weighted squats 2x15
Roman Chair Squats 2x6

RDLs with resistance band 3x10
Overhead Down Pull with band 2x15
Low Rows with band 2x10
Shrugs with band 2x10

Punch Press with band 2x10
Triceps Extension with band - 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

11-27-22 12:04 AM - Post#923505    

Those bands can give you a really good workout and you can't get any momentum with them to make a movement easier. Good workout Bill.

11-27-22 04:57 PM - Post#923513    

Bruce:

I'm finding them very useful for quick workouts. Due to the linear nature of the resistance, they don't develop muscle or strength in the same manner as do weights. So quite often, I combine both. Especially with the legs, it is hard to find movements that work the quads in the same manner.
Their overwhelming value is that they are very easy on the joints and you seldom develop DOMS. For right now, that is sufficient 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

11-28-22 10:27 PM - Post#923541    

10 minutes Schwinn Air Dyne
Free Squats 3x10
Zane Leg Blaster Squats without weight 3x10
Brignole Pendulum Squats 3x10
Weighted Zane Leg Blaster Squats 1x10
10x10 total

The legs are a tad wobbly, now.

Overhead Down Pull with Expander 3x10
RDL with dumbbells 3x10
Plate loaded grip machine 3x10
Done tri-set style

Low Row with Expander 1x10
Thick Handle Dumbbell Row 1x10

Dumbbell Press 2x10
Front Raise with dumbbells 2x10
T'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

11-30-22 07:16 AM - Post#923565    

• Wicked Willie Said:

I’m sure your legs were a tad wobbly!! You covered it all Willie.

Lee Pinac

Wicked Williechr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))s log...the adventure continues
12-01-22 09:13 PM - Post#923592    

10 minutes Schwinn Air Dyne

Zane Leg Blaster Squats - 20,10,10,5
45 Degree Hyperextensions - 3x10
Low Rows with Spring Expander -2x10
(with a two second hold on each rep)
Overhead Press - 12
Farmer's Walk - 2x40 yards (approximately, it may have been more)

You may have noticed the Dan John template. If so, you are correct! Added my twist to it, by decreasing sets with each movement. Still a good, all-around 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