05-17-22 09:04 AM - Post#919528    

You guys are killing it, young man!

Hack squats are a great addition. Next leg day, I'm gonna try turning around (facing the pad), which a couple of gym mates have told me is an even better quad builder. (Both have well developed legs.)

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

05-19-22 10:54 PM - Post#919595    

Yeah Al, my legs hurt for 3 days after the leg workout. Some of it is probably the 10 minute walk each way, from the parking lot to my desk at work.

I did think about turning around and doing them facing the pad. I just wasn't up for that much torture that night.

05-19-22 11:09 PM - Post#919596    

workout for 5/18/2022
Delts, chest, biceps and triceps

Rear Delts w/db's
5 x 25
10 x 25 4 sets
side delts
10 x 25 4 sets

Cable crossovers
25 x 20
35 x 20 2 sets

Triceps press down with Draper Blaster

50 x 20 2 sets for me
60 x 20 2 sets for Jason
BFRB Pressdowns
50 x 30 x 15 x 30 for Jason with 30 second rest between sets
50 x 30 x 20 x 20 for me 30 second rest between sets

Bicep DB curls
15 x 15 warmup for Jason
10 x 15 warmup for me
BFRB DB Curls
15 x 30 x 15 x 15 for Jason 30 second rest between sets
10 x 30 x 15 x 15 for me 30 second rest between sets

That was enough for the night. Felt a little sore in the biceps and tries today.

05-20-22 10:44 PM - Post#919609    

Legs
Leg extensions
45 x 15
55 x 15
65 x15

Leg curls
25 x 15 3 sets for me
25,35,45 x 15 for Jason

Trap Bar DL's
150 x 10
200 x 5
240 x 5
310 x 5 for Jason
310 x 1 for me felt heavy so I only did 1 rep.
310 x 5 for Jason
240x 5 for me more reasonable due to knee pain.
350 x 5 for Jason
BFR BANDS
45 X 30 X 15 X 15 30 SECOND REST BETWEEN SETS FOR ME
55 X 30 X 15 X 15 30 SECOND REST BETWEEN SETS FOR JASON
Wow, do those burn. I had trouble standing up. But, they are easier on the joints.

05-22-22 08:06 PM - Post#919622    

Wish I could figure out a way to utilize my bands for the legs. Balance and flexibility issues rule out most of what I've seen.

"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

05-22-22 10:31 PM - Post#919624    

Willie,
We just wrap the bands around our legs as high up as we can and then do light leg extensions for 30 x 15 x 15 sets. 45 is my warm up weight and that is what I use for my sets. It starts to hurt in the 20's and get more burning painful as you get to 30. I try to squeeze a bit at the top for more burn. After the 3 sets my legs are toast! The reason we do them is for muscle growth with a light weight which is easier on your joints. Hope this helps.

05-23-22 10:30 PM - Post#919642    

CHEST WORKOUT

Bench Press
45 X 15
95 X 10
95 X 10
135 x 5
185 x 5 Jason
135 x 5 Me
205 x 6 Jason
135 x 5 me
205 x 6 Jason
135 x 5 Me
205 x 6 Jason
135 x 8 Me
205 x 7 Jason
135 x 10 Me

CABLE CROSSOVER
25 X 25
35 X 25 x 2 sets
I didn't want to go over 135 due irritating my right shoulder a few workouts ago. It felt ok tonight.

05-24-22 10:38 PM - Post#919658    

Legs
Leg extensions
45 x 15
55 x 15
65 x15

Leg curls
25 x 15 3 sets for me
25,35,45 x 15 for Jason

Safety Bar SQuats
70 x 10
120 x 10
160 x 10 Jason
120 x 10 me
190 x 10 Jason
I haven't done these for a while so I wanted to be careful with them. They are way harder for me than regular squats.

BFR BANDS
45 X 30 X 15 X 15 30 SECOND REST BETWEEN SETS FOR ME
55 X 30 X 15 X 15 30 SECOND REST BETWEEN SETS FOR JASON
Wow, do those burn. I had trouble standing up. I think they hurt more than last time!

05-26-22 08:29 PM - Post#919684    

workout for 5/25/2022
Delts, chest, biceps and triceps

Rear Delts w/db's
5 x 25 warmup
10 x 25 4 sets
side delts
10 x 25 4 sets

Bicep DB curls
15 x 15 warmup for Jason
10 x 15 warmup for me
25 x 15 3 sets for Jason
15 x 15 3 sets for me
BFRB DB Curls
15 x 30 x 15 x 15 for Jason 30 second rest between sets
10 x 30 x 15 x 15 for me 30 second rest between sets

Triceps press down with Draper Blaster
50 x 15 for me
60 x 15 Jason
60 x 15 for me
70 x 15 Jason
70 x 15 for me
80 x 15 Jason
BFRB Pressdowns
60 x 30 x 15 x 15 for Jason with 30 second rest between sets
50 x 30 x 15 x 15 for me 30 second rest between sets

Did more sets of curls before the BFRB curls. It was a pretty tough workout pain wise. But no one said it would be easy.

05-31-22 11:08 PM - Post#919741    

Back

PULLDOWNS
75 x 15
95 x 15
115 x 15
135 x 15
145 x 15 Jason
145 x 10 rest pause then 5 more

DB ROWS
45 X 15
75 X 10
75 X 10
75 X 10

Went up 10lbs per side. Just did 3 sets of 10 to see if I get very sore. Then it's add reps and sets until we are back to 5 sets of 15.

06-01-22 09:40 AM - Post#919752    

Progressing nicely, Bruce. Gettin' bigger?

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

06-01-22 07:11 PM - Post#919761    

I can feel more solid muscle in my arms and chest. I have a long way to go to look better though. Since I went back to work, I am trying to balance my diet with being sedentary. Plus it’s mentally tiring work. I’ll just keep plugging away though.

06-01-22 10:53 PM - Post#919764    

CHEST WORKOUT

Bench Press
45 X 15
95 X 10
95 X 10
135 x 5
185 x 1 Me
185 x 3 Jason
165 x 5 Me
225 x 1 Jason
165 x 5 Me
245 x 1 Jason
165 x 5 Me
275 x 0 Jason 2 sets
275 x 4 with sling shot Jason
Heavier workout tonight.

06-03-22 11:34 PM - Post#919785    

Legs
Leg extensions
45 x 15
55 x 15
65 x15

Leg curls
25 x 15 3 sets for me
25,35,45 x 15 for Jason

Straight Bar Dead lifts
45 x 10
95 x 5
135 x 5
185 x 5
225 x 5
315 x 5 Jason
385 x 1 Jason
405 x 1 Jason
Jason did really good tonight.
My right knee is still bothering me, so 225 was high enough. I like the trap bar better as I can spread my legs wider and it doesn't bother my right knee as much. Got a cortisone shoot in my left knee about a week ago and it is starting to feel much better. Now I have keep from screwing it up.

06-07-22 07:29 PM - Post#919826    

Back workout for 6/6/2022

PULLDOWNS
85 x 15
105 x 15
125 x 15
145 x 15 Jason
145 x 12 me
165 x 15 for Jason
162 x 3 for me. I hate getting old!

DB ROWS
45 X 15
75 X 10
75 X 10
75 X 10
DB ROWS were a little harder on my grip. It wasn't a problem last time. Since we used more weight on Pull Downs I figured that was the cause.

06-07-22 10:48 PM - Post#919829    

CHEST WORKOUT

Bench Press
45 X 15
95 X 10
95 X 10
135 x 5
185 x 3 Jason
185 x 2 me
225 x 1 Jason
175 x 2 me. couldn't add. Wanted 165, da.
275 x 0 for Jason. A little tired tonight.
165 x 5 for me
315 x 2 lockouts
165 x 5 for me
275 x 2 negatives
165 x 4 me
225 x 1 Jason. ran out of steam for the night.
Things didn't go the way we wanted, but I was sure sweating when we got done. Tomorrow is another day.

06-08-22 09:39 PM - Post#919839    

workout for 5/25/2022
Delts, chest, biceps and triceps

Rear Delts w/db's
5 x 25 warmup
10 x 25 4 sets

side delts
10 x 25 3 sets
10 x 35 Jason
10 x 50 for me

Triceps press down with Draper Blaster
55 x 15 for me
60 x 15 Jason
70 x 15 for me
70 x 15 Jason

BFRB Press downs
60 x 30 x 15 x 15 for Jason with 30 second rest between sets
55 x 30 x 15 x 15 for me 30 second rest between sets

Bicep DB curls
15 x 15 warmup for Jason
10 x 15 warmup for me

BFRB DB Curls
15 x 30 x 15 x 15 for Jason 30 second rest between sets
10 x 30 x 15 x 15 for me 30 second rest between sets

Worked the biceps and Triceps with less rest and there was plenty of burn.

06-10-22 11:29 PM - Post#919860    

Legs
Leg extensions
45 x 15
55 x 15
65 x15

Leg curls
25 x 15 3 sets for me
25,35,45 x 15 for Jason

HACK SQUAT
80 X 15
125 X 15
125 X 15

Haven't done these for a while and could feel little twinges of pain around my knees so kept the weight down.

06-13-22 10:45 PM - Post#919905    

PULLDOWNS
85 x 15
115 x 15
135 x 15
145 x 15 Jason
145 x 10 me
165 x 7 for Jason


DB ROWS
45 X 15
75 X 10
75 X 10
75 X 10

Changed the weight sequence on the pulldowns. a little harder. Don't know if it's better. we will see.

06-14-22 09:00 AM - Post#919919    

Always does my heart good to read your training sessions with Jason. You're both doing great!

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

06-14-22 06:22 PM - Post#919934    

Thanks Al. it’s really great to have a training partner like my son. He’s an inspiration to me to keep training and training hard or hard as I can at my age.

06-14-22 09:52 PM - Post#919935    

It's a precious thing training with your son like that. Your workouts certainly inspire me to hang with 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

06-14-22 11:04 PM - Post#919937    

Thanks Willie. It works both ways. Since I have been on the site I have been continually impressed with your knowledge and ingenious workouts. Your a real thinking man!

06-14-22 11:09 PM - Post#919938    

CHEST WORKOUT

Bench Press
45 X 15
95 X 10
95 X 10
135 x 5
185 x 5 Jason
185 x 2 me
205 x 5 Jason
165 x 5 4 sets for me
215 x 5 4 sets for Jason.

CABLE CROSSOVER
25 X 25
35 X 25 x 2 sets
Good workout. The right volume and intensity.

06-16-22 09:33 PM - Post#919978    

workout for 6/15/2022

Rear Delts w/db's
5 x 25 warmup
10 x 35 3 sets

side delts
10 x 35
10 x 100 Jason
10 x 101 Me
Short workout do to a time crunch. So I condensed it and made what we did very painful. No pain, no gain, right?

Bruce and Jasonchr('039')s Training log
06-17-22 10:54 PM - Post#919996    

Legs
Leg extensions
45 x 15
55 x 15
65 x15

Leg curls
25 x 15 3 sets for me
25,35,45 x 15 for Jason

triceps press down with Rope. harder than blaster!
50 x 15
60 x 15
70 x 15

BFRB Press downs
50 x 30 x 15 x 15 for Jason with 30 second rest between sets
50 x 30, 50 x 10 drop to 45 x 5 for me couldn't get 15 with 50. 45 x 15 30 second rest between sets. These were killers, but they are working.

Bicep DB curls
15 x 15 warmup for Jason
10 x 15 warmup for me

BFRB DB Curls
15 x 30 x 15 x 15 for Jason 30 second rest between sets
10 x 30 x 15 x 15 for me 30 second rest between sets

Pretty painful, but it is working!

Edited by brucedl on 06-17-22 11:05 PM. Reason for edit: No reason given.

06-20-22 08:55 AM - Post#920023    

Gaining amazing strength I always put Zottman-curl on top. this is the exercise that gives me amazing grip and lifting power.
for exercise https://www.gnix.online/zottman-curl.html

06-20-22 06:35 PM - Post#920032    

Thanks, we pretty much do them like that now.

06-20-22 10:42 PM - Post#920037    

PULLDOWNS
85 x 15
105 x 15
125 x 15
145 x 15 Jason
145 x 12 me
165 x 10 for Jason
145 x 10 me

DB ROWS
45 X 15
75 X 10
75 X 10
75 X 10

Got the pulldown weights the way I want them, so it's a better sequence for me. We worked hard enough in a timely manner.

06-21-22 11:14 PM - Post#920048    

CHEST WORKOUT

Bench Press
45 X 15
95 X 10
95 X 10
135 x 5
185 x 3 Jason
185 x 2 me
165 x 5 4 sets for me
215 x 5 4 sets for Jason.
255 x 3 2 sets. lock outs 3 or 4 inch lowering and then press up. Jason
Good workout tonight.

06-27-22 10:19 PM - Post#920150    

Friday 2/24/2022

Legs
Leg extensions
45 x 15
55 x 15
65 x15 2 sets

Leg curls
25 x 15 3 sets for me
25,35,45 x 15 for Jason
Light workout Friday, lots of leg work in the garage and out doors Saturday and Sunday. My legs were killing me by Sunday evening.

06-27-22 10:23 PM - Post#920151    

Monday back workout
Pulldowns
85 x 15
105 x 15
125 x 15
145 x 15 Jason
145 x 12 me

Dumbell Rows
45 x 15
75 x 10 3 sets
Worked out with less rest between sets so harder.

06-29-22 10:35 PM - Post#920199    

CHEST WORKOUT

Bench Press
45 X 15
95 X 10
95 X 10
135 x 5
185 x 5 Jason
185 x 2 me
205 x 5 Jason
215 x 5 3 sets for Jason
165 x 5 3 sets for me

07-02-22 08:54 PM - Post#920258    

Friday 7/01/22

Legs
Leg extensions
45 x 15
55 x 15
65 x15 2 sets

Leg curls
25 x 15 3 sets for me
25,35,45 x 15 for Jason

Trap Bar Deadlift

150 x 10
200 x 5
240 x 5 Jason
200 x 5 me
240 x 5 Jason
240 x 5 me
Had a little energy so I wanted to do some heavier work. Didn't feel to bad and today I only feel a little soreness in my upper back.

07-05-22 10:39 PM - Post#920307    

back workout

Pulldowns
85 x 15
105 x 15
125 x 15
145 x 15 Jason
145 x 13 me

Dumbell Rows
45 db x 15
75 db x 10 3 sets

Felt a little hard tonight. But got through it ok.

07-06-22 11:04 PM - Post#920327    

Bench Press
45 X 15
95 X 10
95 X 10
135 x 5
185 x 5 Jason
185 x 3 me
215 x 6 2 sets for Jason
215 x 7 for Jason
165 x 5 2 sets for me
165 x 6 for me

07-08-22 11:17 PM - Post#920353    

Legs
Leg extensions
45 x 15
55 x 15
65 x15 2 sets

Leg curls
25 x 15 3 sets for me
25,35,45 x 15 for Jason

Leg Press

80 x 15
135 x 15
235 x 15
280 x 15
335 x 15
The leg presses felt heavy after the first couple of sets. I guess the other leg work ie leg extensions, leg curls and even trap bar dead lifts aren't enough for the quads.

07-11-22 10:30 PM - Post#920393    

back workout

Pulldowns
85 x 15
105 x 15
125 x 15
145 x 15 Jason
145 x 14 me

Dumbell Rows
45 db x 15
75 db x 10 3 sets
Pretty hot tonight. 77 in the garage. I was sweating before I began. we made it through. No worries of a stray cold breeze to chill you.

07-13-22 10:55 PM - Post#920455    

To nights workout
Sled and farmers walk

Sled weight 70lbs
distance 150ft each way facing front for one round and backwards for another.
Jason did 3 sets each way.
I did one set of each and found it enough for me.

Farmers walk 45lbs each same 150ft each way.
Next set 65lbs each same distance. This was fairly hard for me, but made the distance.
Jason did 2 more sets

Between the 2 we worked a lot of the body. Good exercises if you can do them. It was actually nice outside, so it was better than doing them in the rain.

07-15-22 11:11 PM - Post#920503    

Bench Press
45 X 15
95 X 10
95 X 10
135 x 5
185 x 5 Jason
185 x 4, 3, 3, 1 me. Got out of the grove on last rep.
205 x 5 2 sets for Jason
205 x 10 for Jason

I wanted to push a little harder tonight and it went well. Jason was out paddle boarding with his daughter today and was a little tired, but still did well.

07-18-22 10:16 PM - Post#920551    

• brucedl Said:

Bruce, due to shoulder surgery many years ago, I have not done a bench press with a barbell in decades. I kind of miss it. There is something about the feeling of power one gets when benching. But we have to make adjustments as time goes on.

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!

07-22-22 06:01 PM - Post#920629    

I don't do any overhead presses as my range of motion isn't great. Flat bench press I can do ok.

07-22-22 06:13 PM - Post#920630    

Monday 07/18/2022 Shoulders and arms.
Bent Laterals
5 x 20
15 x 15 3 sets

Triceps 60 x 15 2 sets
BFRB'S for Triceps
50 x 30 x 15 x 15 30 seconds between sets Jason

45 x 30 x 15 x 15 30 seconds between sets me

Biceps DB curls

10 x 15
15 x 15 me
10 x 30 x 15 x 15 30 seconds between sets me

10 x 15
20 x 15
15 x 30 x 15 x 15 30 seconds between sets Jason

My biceps hurt for 3 days after that workout. Triceps hurt too, but not as much.

07-22-22 06:18 PM - Post#920631    

Wednesday 7/20/2022 Bench Prees
45 x 15
95 x 10 2 sets
135 x 5
185 x 5 Jason
185 3 for mw
205 x 5 2 sets Jason
205 x 10 Jason
155 x 5 2 sets me
155 x 10 for me.

A little easier workout than the last bench workout. Was a little tired so backed off a little.

07-22-22 10:32 PM - Post#920632    

Friday workout Legs

Leg extensions
45 x 15
55 x 15
65 x15 2 sets

Leg curls
25 x 15 3 sets for me
25,35,45 x 15 for Jason

Leg Press

80 x 15
135 x 15
235 x 15
280 x 15
335 x 15 2 sets one more than last time.
Went pretty good tonight.

07-26-22 07:34 PM - Post#920702    

back workout 7/25/2022

Pulldowns
85 x 15
105 x 15
125 x 15
145 x 15 Jason
145 x 10 me

Dumbbell Rows
45 db x 15
80 db x 10 3 set

Increased the weight on the DB'S by 5lbs. Making the increases manageable. Went well despite the heat.

07-26-22 11:15 PM - Post#920706    

Bench Press
45 X 15
95 X 10
95 X 10
135 x 5
185 x 5 Jason
185 x 4 me.
215 x 5 2 sets for Jason
220 x 5 for Jason
220 x 7 for Jason
165 x 5 me
170 x 5 3 sets for me
We both did well tonight.

07-27-22 08:45 AM - Post#920710    

Strong work, gentlemen!

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

07-27-22 08:40 PM - Post#920740    

Thanks Al!

07-29-22 11:00 PM - Post#920789    

Friday workout Legs

Leg extensions
45 x 15
55 x 15
65 x15 2 sets

Leg curls
25 x 15 3 sets for me
25,35,45 x 15 for Jason

Farmers walk 90lbs for pair 100ft each way.
Next 130 total weight for pair 100ft each way.
That seemed a little hard for me but I did it.
Then Jason added weight so it was 190 lbs total for pair.
Jason made it pretty easily.
My grip on my right hand started to go around 75 ft so I set the weight down and took a few breaths and went back to where I started. I figured that was enough for this time. Don't want to uncover any weakness that might be more serious than my grip going.
We do this stuff on the road or sidewalk in front of my house. It was hot out but there was shade from the trees along the road so we weren't in direct sunlight. Not a bad workout. We will see how I feel in a day or so.