09-26-22 01:10 PM - Post#922184    

• BrianBinVA Said:

Especially when bestowed by an Italian tripod.

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

UncleAl
09-26-22 01:35 PM - Post#922185    

GOING GONZO AT GOLD'S
Hammer Strength Shrug: 205x15, 295x10, 385x6 +2 rest/pause (RPE 9) ss with
T BR Row: 135x12, 185x6 (RPE 10), 170x8 (RPE 10)
Hamner Strength Decline Bench Press: 190x12, 280x10, 330x6 (RPE 9), 280x9 (RPE 9)
Side Lateral to Standing I: 15s x 10 x 3 (RPE 7)
Free Motion Seated Cable Curl: 45x12, 60x10, 70x8 (RPE 9) drop to 50x12
Free Motion Tri Pressdown: 50x35 +15,5,5 rest/pause (RPE 9)
Belt Squat: 135x10, 225x20 (RPE 7)
GHR x 15 (RPE 8)
Free Motion Eagle Abs: 90x20, 130x20 (RPE 6)

Box Jump: 20" x 10
Walk: 2 miles

Bodyweight: 159.9

Wish they were all as good as this one. Not that the pump was all that great, but I was able to take more work sets than usual to RPE 9+. Hit some nice numbers, too. Three factors that contributed to the better than usual performance were reducing the number of warmup sets, putting legs last, and additional ATP from creatine, which I started taking two weeks ago.

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

Edited by AAnnunz on 09-27-22 08:31 AM. Reason for edit: No reason given.

Uncle Alchr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))s Training Log
09-28-22 11:42 AM - Post#922215    

TUESDAY
Zone 2 training
Heavy Hands Walk: 1/2 hour

WEDNESDAY
PHA Training - 4 rounds
2 DB Front Squat: 25s x 5,8,10,10
WG Pull-up x 10,12,12,15
KB Swing: 35 x 10,15,20,20
Push-up (grips) x 10,15,20,25

Zone 5 training
Sled Sprint: 50 x 7 to 10 seconds x 10
Sprint x 30 yds x 3

Zone 2 training
Niko Run: 20 minutes

Bodyweight: 161.1

* Much of my walking is zone 1 training, done with a 10 year old dog who stops to sniff and/or pee every few steps. I want to break off the zone 2 work (heart rate 65% to 80%). Supposedly, this is the best heart health range and should be done for 150 to 180 minutes over the course of three to four days.
* Those who do the training zone studies (Dr. Peter Attia is my main source) also say to throw one zone 5 session into the weekly mix. Need to do more research to determine how much time is needed for an effective dose.
* Will keep doing low to moderate intensity PHAT (or lightening rounds) mid week to flush the muscles and get in more conditioning and maybe promote a bit of hypertrophy without increasing fatigue that might impair my high intensity Friday session. Hopefully, my mileage won’t vary much from week to week.

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

Edited by AAnnunz on 09-28-22 05:10 PM. Reason for edit: No reason given.

09-29-22 01:54 AM - Post#922220    

Very interesting, Sir. I idea of flushing sounds really good, I could have used that last week. Looking forward to see how this goes along here

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

Uncle Alchr('039')s Training Log
09-29-22 09:15 AM - Post#922227    

• Diablo Said:

Me too, Leo. Thanks.

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

Edited by AAnnunz on 09-29-22 10:38 AM. Reason for edit: No reason given.

Uncle Alchr('039')s Training Log
09-29-22 12:43 PM - Post#922233    

Zone 2 training
Heavy Hands Walk: 5s x 1/2 hour

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

Edited by AAnnunz on 09-29-22 12:44 PM. Reason for edit: No reason given.

Uncle Alchr(chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))039chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039'))))s Training Log
09-30-22 12:53 PM - Post#922256    

2 KB Floor Press with glutes raised: 12 Ks x 20, 16Ks x 15,_20Ks x 15 x 2
Weighted 45 Degree Chin: bodyweight x 6, 42x3, 87x5, 77x7, 32x14
Weighted Dip: 32x12, 17x23, 17x26
TBDL: 190x3, 220x3, 320x4, 270x6
One Arm Cable Hammer Curl (rope) x 15 x 3
Hammer Strength Seated Iso Press: 80x20, 100x20, 120x20
Roman Chair Leg Raise x 30
Suitcase Carry: 16K x 100_yds L/100 yds R
Zone 2 Cardio: 20 minutes (fast walk)

• Fairly strong session, but the heavy chins destroyed my grip. So, the planned max deadlift reps were out of the question.
• Took 3 sets of chins and one set of dips to failure. Intensity for the other work sets was moderate.
• Slightly overtrained after three weeks on this cycle. Will deload next week.
• Have only put on a couple of pounds since starting creatine, but already have some bloat. Good thing one does not need a beach body after summer is gone.

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

Edited by AAnnunz on 09-30-22 04:43 PM. Reason for edit: No reason given.

awesome
10-01-22 05:02 AM - Post#922272    

• AAnnunz Said:

Very interesting details, I like it!

Can you tell me more about your deloads? How do you do this? How much less intensity, volume or anything else do you change?

I should also throw in proper deloads in my training.

Gironda had train 21 rest 7 system for deloading but I just cant accept resting a week every 3 weeks lol! I'm too eager, which I shouldnt be.

edit: forgot to say, your DIPS are insane

IronOnline = best

Re: awesome
10-01-22 09:17 AM - Post#922275    

• Gunvald Said:

Thanks, buddy.

My deloads depend on how badly I'm beaten up. If still battered after a weekend off, I will take Monday off and restrict training to or three light (pump) sets per body part on Wednesday and Friday. Since it's not too bad this time, I'll probably do an light, abbreviated full body session on Monday and reassess.

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

10-01-22 10:38 AM - Post#922278    

That’s a great looking workout Al!

10-01-22 12:04 PM - Post#922279    

• JDII Said:

Thanks, JD.

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

10-01-22 12:05 PM - Post#922280    

Zone 2
Walk/Jog: 1/2 hour

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

10-01-22 04:33 PM - Post#922288    

Stay in the zone...

Aut viam inveniam aut faciam.

Uncle Alchr('039')s Training Log
10-01-22 05:36 PM - Post#922297    

• pink.pixie Said:

Yes, ma’am.

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

Edited by AAnnunz on 10-01-22 05:38 PM. Reason for edit: No reason given.

Re: Uncle Alchr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))s Training Log
10-03-22 12:53 PM - Post#922332    

DELOAD
Hanging Leg Raise x 20 x 2
Leg Press: 2PPS x 10, 3 PPS x 10 x 2
Free Motion Side Lateral: 50x25x3
Hammer Strength Chest Press: 150x10, 210x10x2
Free Motion Row: 120x10x3
Inc DB Curl: 25s x 10, 15s x 15 x 2
Dec CGBP: 45x50, 65x30, 85x20

Zone 2
Bike: 15 minutes

Bodyweight: 160.2

Still very tired. Probably should have taken the day off, but decided to go through the motions instead. Even with loads 40-65% of normal, I barely got through it.

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

Edited by AAnnunz on 10-04-22 07:21 AM. Reason for edit: No reason given.

10-04-22 02:50 PM - Post#922363    

Zone 2
Bike/Walk: 1/2 hour

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

Uncle Alchr(chr('039')039chr('039'))s Training Log
10-05-22 01:10 PM - Post#922383    

CONDITIONING

PHAT - 6 rounds
A1. Goblet Squat: 16k x 5
A2. Pullup x 10
A3. KB Swing: 16 k x 15
A4. Pushup (on handles, feet elevated) x 15
A5. Heartbeat: 25 x 30

Suitcase Carry: 35 x 5 minutes L/5 minutes R

Seated Calf Raise: 90x50x2
Roman Chair Leg Raise x 30,25

Bodyweight: 160.2

Very nice workout. Kept HR between 65% and 75% for PHAT and carries, which gave me a total of about a half hour of Zone 2 work.

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

Edited by AAnnunz on 10-06-22 07:09 AM. Reason for edit: No reason given.

10-06-22 06:01 AM - Post#922393    

• AAnnunz Said:

I love this session Al!

10-06-22 12:10 PM - Post#922405    

Thanks, JD!

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

10-06-22 12:12 PM - Post#922406    

Zone 2
Heavy Hands Walk: 5s x 1/2 hour

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

Uncle Alchr(chr('039')039chr('039'))s Training Log
10-07-22 01:56 PM - Post#922415    

DELOAD II
RDL: 65x5, 95x5, 115x5, 135x10
Lat Pulldown (neutral grip): 120x10, 160x10x2
Seated Cable Chest Press: 40x20, 50x15x2
Cable Hammer Curl: 95x15x3 ss with
Seated Steep Inc Arnold Press: 30s x10 x 3
Full Body Crunch x 50

Zone 2
Treadmill and Walk: 1/2 hour

Bodyweight: 160.1

Easy workout to end an easy week.

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

Edited by AAnnunz on 10-08-22 07:16 AM. Reason for edit: No reason given.

10-07-22 05:55 PM - Post#922421    

Seems like a few of us are on that same take foot off gas pedal mode. Way to keep active Tio

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

Uncle Alchr('039')s Training Log
10-08-22 08:53 AM - Post#922433    

• Diablo Said:

Sometimes ya gotta throw in a slow dance, D.

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

Edited by AAnnunz on 10-08-22 11:40 AM. Reason for edit: No reason given.

Uncle Alchr('039')s Training Log
10-08-22 11:36 AM - Post#922443    

Zone 2
Heavy Hands Walk: 5s x 45 minutes

Met my goal of 3 hours of zone 2 training for the week. Added to at least 4 hours of zone 1 dog walking and another 4 hours of weight training (although I did include the PHAT in the zone 2 time), we’re talking….uh…hmm…. Sorry. Have no idea where I was going with that.

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

Edited by AAnnunz on 10-08-22 11:38 AM. Reason for edit: No reason given.

Uncle Alchr(chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))039chr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039'))))s Training Log
10-10-22 01:14 PM - Post#922478    

Primary: Chest/Tris
Secondary: Back/Bis

Warmups: Treadmill, External Rotations

Incline Bench Press: 95x5, 115x5, 135x5x2, 115x10
Hammer Strength Chest Press: 150x10, 190x10, 240x10, 190x15
Seated Cable Flye: 30s x 20, 40s x 15 x 2

Tri Pressdown: 45x15, 55x12x3
EZ Bar Skull: 45x20, 55x12x3 ss with
EZ Bar Pressout: 45x20, 55x12x3
OH Tri Machine: 60x12x4 ss with

One Arm Cable Curl: 30x15/15, 40x12x3

TRX Inverted Row x 15 x 3

Walk: 2 miles

Bodyweight: 159.7

Was reading through my 2006 and 2007 log entries over the weekend, and the wonderful memories of visiting my IOL friends at bashes in Florida, Texas, and Oregon during that period came flooding back. Those were truly among the best times of my life, filled with first class training & learning, exciting adventures (mountain and rock climbing, kayaking), good food, laughter, and love. To celebrate those memories, I've decided to spend a few gym sessions revisiting the type of crazy, high volume training I did during that period. Today's workout was the first...and although it quickly became evident I'm much too old to do so many sets with the intensity I was capable of a decade and a half ago, it didn't disappoint. What a pump!

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

Edited by AAnnunz on 10-11-22 08:51 AM. Reason for edit: No reason given.

Hi!
10-10-22 08:54 PM - Post#922490    

Just stopping by to say "Hi" to me Italian bro.

Peace ~ Bear

Edited by IB138 on 10-10-22 08:55 PM. Reason for edit: No reason given.

Re: Hi!
10-11-22 08:53 AM - Post#922499    

• IB138 Said:

Hey, big guy! So nice to hear from you. Hope you and the "kids" are doin' well.

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

Uncle Als Training Log
10-12-22 12:44 PM - Post#922530    

LEGS/SHOULDERS
Warmups:
Treadmill: 5 minutes
Ext Rotation: 5s x 30

High Bar Squat: 45x5, 95x3, 135x3, 160x20
RDL with Shrug: 45x5, 95x5, 135x5x2
Leg Ext: 100x20, 120x20x2 ss with
Seated Leg Curl x 20,15,15
Seated Calf Raise: 110x30x2

High Inc (70 deg) Arnold Press: 30s x 10, 40s x 10, 45s x 8, 35s x 12 ss with
Side Lateral: 30s x 10 x 3, 30s x 15 drop to 25s x 15
Face Pull x 20 x 3

Steep Inc Leg & Hip Raise x 30

Treadmill: 15 minutes
Walk: 2 miles

Bodyweight: 159.3

Like Monday, lotsa volume. Lowish intensity for legs. Moderate for shoulders. Hoping for a big finish on Friday that will give me 100+ sets for the week. If my recovery isn't spot on, I'll definitely be swimming with the sharks.

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

Edited by AAnnunz on 10-12-22 01:05 PM. Reason for edit: No reason given.

10-13-22 08:46 PM - Post#922547    

A predator amongst predators, you guys will be great buddies if you did swim with them

20 squats, geez

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

Uncle Alchr('039')s Training Log
10-14-22 07:32 AM - Post#922554    

• Diablo Said:

I love the shark metaphor, which was much more relevant before 2014, when I literally did swim with the critters during SCUBA excursions.

I was pleasantly surprised at how well my lower back handled the 20 rep squats. Unfortunately, I don't think that would continue be the case if I loaded the bar with much more than bodyweight. So, progressive resistance is out. I'll just repeat every so often to maintain currency.

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

Edited by AAnnunz on 10-14-22 08:53 AM. Reason for edit: No reason given.

Re: Uncle Alchr(chr('039')039chr('039'))s Training Log
10-14-22 12:00 PM - Post#922562    

Man, and here I am gritting my teeth for singles at bodyweight dreaming of a set of ten in the future.

Too sweet man

(I think that's a fun thing to put on my list of things to do when I finally stand up as a man again)

• AAnnunz Said:

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

Uncle Alchr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))s Training Log
10-14-22 01:20 PM - Post#922564    

Last day of 2006-2007 crazy volume revisit.

Primary: Back & Biceps
Secondary: Chest & Triceps

Warmups:
Treadmill: 5 minutes
External Rotation: 5s x 30
Banded Disconnect x 10
Hanging Leg Raise x 20 x 2

Inc DB Row: 50s x 10, 75s x 10, 85s x 8 x 2
One DB Row: 100 x 10L/9R
Weighted Chin: 45x5, 85x5, 45x10 ss with
Straight Arm Pulldown: 45x10x3
Pullup (to chest, neutral grip) x 17

Spider Curl: 25s x 12 x 4 ss with
Dip x 15,15,15,30
Drag Queen Curl: 70x10, 80x8, 60x12x2
1 1/2 Concentration Curl: 15 12/12
Tri Pressdown (rope): 45x50

Bike: 15 minutes
Walk: 2 miles

Another great pump....Looked like I might actually lift weights! Would love to do this week's volumefest all over again next week, but why overtrain when I'm too old to get much of a return on investment? Maybe if I cut a few sets....

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

Edited by AAnnunz on 10-14-22 01:22 PM. Reason for edit: No reason given.

Uncle Alchr('039')s Training Log
10-17-22 01:54 PM - Post#922619    

Primary: Chest/Tris
Secondary: Back/Bis

Narrow Grip Bench Press:
Gramps - 45x10, 95x5, 135x1, 165x6x2, 150x8, 135x15
Vinny - 45x10, 95x5, 135x1, 165x1, 185x6, 165x8, 145x10

Dip:
Gramps: 15,15,35
Vinny - 15,10

Standing One Arm Flye: Light band x 20/20 x 6
One Arm Floor Press: 55 x 15/15 x 2

Alt DB Curl: 25s x 12,12,15,15 ss with
One Arm OH Tri Ext: Light band x 15 x 5

Kroc Row: 75 x 23/23

Walk: 2 miles

Bodyweight: 159.6

• Trained with my eighteen year old grandson in my son's basement gym this morning. We had limited equipment and did more talking than training, but we had lotsa fun and managed to get in a few decent sets.
• The standing flyes were worthless.

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

Edited by AAnnunz on 10-17-22 02:00 PM. Reason for edit: No reason given.

Re: Uncle Alchr(chr('039')039chr('039'))s Training Log
10-17-22 07:29 PM - Post#922626    

Al, thanks for the comment on my log, much appreciated. I get a chuckle when I look back at the poundages I was logging in 2008. I think my range of motion was lacking, to say the least! I am so much more conscious of proper form at 63 compared to when I was 48. More than anything, I really just keep moving!

Re: Uncle Als Training Log
10-17-22 08:10 PM - Post#922627    

• RickV Said:

Thanks for dropping by, Rick. Hoping to keep pushing iron until I’m on the other side of the grass. Look forward to watching you progress.

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

Re: Uncle Alchr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))s Training Log
10-18-22 10:37 AM - Post#922635    

• AAnnunz Said:

Don't you even think about it...
Your WOs are splendid and what a nice post about old times. Inspiring enough even today. And think about how well you handled the recovery after the surgery! All that is great! Smile and dance with life. Neat.

Aut viam inveniam aut faciam.

Edited by pink.pixie on 10-19-22 01:11 AM. Reason for edit: No reason given.

Re: Uncle Als Training Log
10-18-22 08:04 PM - Post#922660    

• pink.pixie Said:

Aww, thank you, Pix. You are such a sweet lady.

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

10-19-22 01:12 AM - Post#922666    

I edited.
S M I L E.

Aut viam inveniam aut faciam.

10-19-22 12:37 PM - Post#922690    

Legs & Shoulders

Seated Machine Squat: 200x20, 300x20, 400x15, 300x20 ss with
Seated Calf Raise: 200x50, 300x30, 400x20, 300x25
Split Squat: bodyweight x 10, 15x10x2
Seated Leg Curl: 60x20, 80x12x2

High Incline Arnold Press: 30s x 10 x 2, 45s x 8, 50s x 5, 35s x 15
Side Lateral: 35s x 12 drop to 30s x 12 drop to 25s x 10 drop to 20s x 15

Windshield Wiper: 70x20x2

Farmer Walk with Shrug: 45s x 100 yds + 30 shrugs, 25s x 100 yds
Heartbeat: 10x100 over 100 yds
Walk: 4.5 miles

Bodyweight: 159.3

Not bad.

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

10-19-22 01:18 PM - Post#922691    

Continuing to knock it outta the park!

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

10-20-22 03:10 PM - Post#922708    

• yadmit Said:

Thanks, Tim. My attempt to revisit workouts of days gone by are knocking me on my arse though. So next week, I'll be back riding the senior citizen train. Toot, toot!

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

10-20-22 05:45 PM - Post#922714    

haha!

I hear ya and I ain't that far behind.

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

Uncle Alchr('039')s Training Log
10-21-22 08:53 AM - Post#922724    

• yadmit Said:

I really like what you are doing, Tim. Longevity should be the focus as we age, and you are addressing it (donuts notwithstanding).

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

Edited by AAnnunz on 10-21-22 08:55 AM. Reason for edit: No reason given.

Upper Body Demolition
10-21-22 12:56 PM - Post#922729    

Primary: Back/Biceps
Secondary: Chest/Triceps

Hammer Strength High Row: 150x10, 240x10, 280x5, 330x3, 400x4 (RPE 10), 350x8 (RPE 9)
Hammer Strength Behind the Neck Pulldown: 190x10, 280x7 (RPE 10), 240x10 (RPE 8)
One Arm Seated Curl: 30s x 10/10 x 2, 40s x 7/7 (RPE 9), 25s x 12/12 ss with
Very Close Grip Decline BP: 95x 15, 115x15x3 (RPE 6)
Cable Hammer Curl (rope): 95x15, 105x15 (RPE 8) drop to 95x10 drop to 85x10 drop to 75x10 drop to 65x10 drop to 55x12 (drops RPE 7-8)
Kneeling OH Tri Ext (rope): 55x25 (RPE 5)
Chin: 25x12 (RPE 7) drop to bodyweight x 10 (RPE 8) drop to top half x 10 (RPE 9)
OH Tri Ext: 55x25 (RPE 5)

Walk: 2 miles

Bodyweight: 159.8

Decided to crush the final session of my two-week journey back to the days when I was a legend in my own mind. DOMS will be crippling for a while, but it certainly was a fun trip. Time to get back to a saner, more age appropriate routine before I break something.

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

Edited by AAnnunz on 10-22-22 09:14 AM. Reason for edit: No reason given.

10-22-22 02:31 PM - Post#922757    

Damn Al, that was BRUTAL! Awesome as always!!

10-24-22 01:34 PM - Post#922801    

• JDII Said:

Thanks, JD!

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

10-24-22 01:44 PM - Post#922802    

Cable Machine Squat: 100x10, 130x10, 160x10 + 10 shrugs
Machine Side Lateral: 80x30 drop to 70x20 drop to 60x30
Incline BP: 65x10, 95x10, 115x5, 135x6, 120x8
Low Cable Flye x 12 x 3
Kroc Row: 85 x 23L/23R
Lying Decline Tri Ext: 20s x 12, 25s x 12 and
EZ Skull/CGBP: 55 x 15/20 x 2 ss with
Alt DB Curl: 30s x 10 x 2, 40s x 6, 35s x 10
Hanging Leg Raise x 15 x 2

Walk: 2 miles

Bodyweight: 160.2

Not the best exercise choices for me, but that's how experiments roll.

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

Much Ado About Not So Much To Ado About
10-31-22 01:10 PM - Post#922912    

Treadmill: 5 minutes

Bulgarian Split Squat: bodyweight x 15/15, 10 x 12 x 2

Smith Machine Upright Row: 70x10, 75x10

Hammer Strength Chest Press: 190x12, 240x10, 280x8, 300x6, 260x10
Low Cable Flye: 20s x 20

Kroc Row: 90 x 23/23

Alt DB Curl: 40s x 8 40s x 7, 30s x 12 ss Decline CGBP: 95x20, 115x20, 135x15
One Arm Hammer Curl: 30 x 20/20
V Bar Tri pressdown: 55x25

Steep Pullover & Crunch: 30x15
Hyperextension x 10
Reverse Hyper x 20

Treadmill: 15 minutes
Walk: 2 miles

Bodyweight: 160.4

Nice mix of exercises with near max intensity on top sets of chest presses, Krocs, and alternate DB curls.

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

Edited by AAnnunz on 10-31-22 01:14 PM. Reason for edit: No reason given.

11-02-22 12:55 PM - Post#922985    

A1. Seated Squat Machine: 200x30, 250x25, 300x20, 350x15
A2. Pullup x 10,15,15,20
A3. One Leg RDL: 30 x 10/10 x 4
A4. Seated Dip Machine: 160x20, 200x20x3
A5. Incline Leg & Hip Raise x 20 x 4

Walk: 3 miles

Bodyweight: 160.7

* Concentrated on the mind muscle connection more than usual and kept reps slow and controlled. Consequently, got a very nice pump.
* On the minus side, my arthritis was pretty bad and I was very tired, in spite of having sufficient sleep. Even a preworkout failed to get me going. Both issues have been experienced regularly by Judy and me, and I'm beginning to think both may be side effects of either asymptomatic Covid or the latest booster shot.

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

11-02-22 10:41 PM - Post#923001    

Sounds plausible. Rest up, buddy. Sweet work regardless!

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