12-08-22 03:24 AM - Post#923708    

Sweeeeeet work, man!

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

12-09-22 01:03 PM - Post#923734    

• Diablo Said:

Thank you, Leo.

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

12-09-22 01:23 PM - Post#923735    

Split Leg Hack Squat: 100 x 10/10, 150 x 8/8 x 2
One Arm Cable Side Lateral: 25 x 15/15, 35 x 12/12 x 2
Decline Bench Press: 135x10, 165x5, 195x7
Hammer Strength High Row: 240x10, 330x5, 400x5
Cable Curl: 95x15, 105x11, 105x15

Bodyweight: 161.1

Another good low volume/high intensity session. This may have been my strongest week this year. Not sure if I'm I'm going to declare victory now or back off next week, then go all out on pullups, TBDLs, decline BPs, and Hammer Strength stuff (row, pulldown, chest press) before I take my Christmas break.

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

12-11-22 03:17 PM - Post#923767    

• AAnnunz Said:

hehe

Aut viam inveniam aut faciam.

12-12-22 01:10 PM - Post#923782    

DELOAD
Machine Dip: 160x20, 200x20, 225x15
Chin (chest to bar) x 12 x 3
Straight Arm Pulldown: 52x10x3 ss with
Face Pull: 52x10x3
Cable Hammer Curl: 52x12 to 42x15 to 32x20
Windshield Wiper: 75x25x2
Suitcase Carry: 35 x 1/4 mile
OS Resets

• Everything easy, except pulling my chest to the bar for the chins, which pumped my lats pretty good.
• Apparently, my body loved the OS resets, 'cause I felt euphoric afterwards. Happened two days ago, too. They only take a few minutes. Perhaps,I should keep doing them for a while.

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

12-14-22 01:14 PM - Post#923814    

DELOAD
Seated Squat Machine: 200x20, 250x15, 300x10
Cuban Press: 10s x 10 x 2
Seated Machine Press: 75x10, 105x10x2
Chest Press: 100x10, 120x10, 135x10
Inverted Cable Row: 60x10, 80x10, 100x10
Cable Curl x 10 x 3
Tri Pressdown x 10 x 3
Incline Leg & Hip Raise x 20 x 2
Stair Suitcase Carry: 25 x 56 steps up/56 down
OS Resets

Bodyweight: 162.5

• Another easy pump day.
• Really liked the inverted cable rows. Might try some heavy ones next week to see if they're as worthwhile as the other rows I've been doing.

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

12-14-22 02:16 PM - Post#923819    

Deloading with normal people's heavy weight, lol. Great as always Al

12-15-22 08:53 AM - Post#923835    

• JDII Said:

Thanks, JD.

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

Pullup Goal in the Books!!!
12-16-22 01:50 PM - Post#923862    

Treadmill: 5 minutes

Pullup (neutral grip): bodyweight x 3, 49x3, 75x1, 105x6 +1 rest/pause ss with
TRX Y x 10,10,10,20
Low Incline DB BP: 25s x 20, 35s x 15, 40s x 12 (no shoulder pain)
Inverted Cable Row: 120x15, 180x12, 200x10
One Arm Cable Curl: 55 x 10/10 x 2, 65 x 10/10 ss with
OH Tri Ext: 105x12x3
Machine Crunch x 50

Treadmill: 15 minutes

Bodyweight: 162.0

Simply thrilled about exceeding my pullup goal. One rep short of my lifetime PR with 100+ lbs, set in 2006 at a gym in Portland, OR, while cheered on by IOL brethren, Colleen and Stingo. Nobody in the gym even noticed this time, but I made believe my old pals were with me again.

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

Edited by AAnnunz on 12-16-22 05:16 PM. Reason for edit: No reason given.

12-16-22 04:11 PM - Post#923867    

Stellar! Glad to see you happy.

Aut viam inveniam aut faciam.

12-19-22 12:30 PM - Post#923903    

• pink.pixie Said:

Thanks, Pix!

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

Two More Year-End Goals Met
12-19-22 12:40 PM - Post#923904    

TBDL: 130x5, 220x3, 270x1, 320x15
Hammer Strength Lateral Row: 102x10, 212x5, 302x3, 402x6
Preacher Curl (slow tempo): 45x10,10,12,12
Lifefitness Dip: 170x15, 200x15, 230x10, 250x13
TRX T x 10 x 3 ss with
Box Jump x 5 x 3
Hanging Leg Raise x 20x 2
OS resets


Another great day! Accomplishing the two goals (in bold) was tiring, but I was still able to work hard enough on the other exercises to get a really nice upper body pump.

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

Edited by AAnnunz on 12-19-22 08:13 PM. Reason for edit: No reason given.

12-19-22 10:07 PM - Post#923907    

You're a beast, Uncle Al!

"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

12-20-22 07:26 AM - Post#923910    

• Wicked Willie Said:

Thanks, Bill. I have been abundantly blessed. Hope you and your lovely lady are doing well. Merry Christmas!

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

12-20-22 06:17 PM - Post#923915    

Merry Christmas and a Blessed New Year to you and Judy, also.

"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

Hammer Strength Blitz Continues
12-21-22 01:27 PM - Post#923929    

Hammer Strength Seated Press: 60x15, 100x5, 165x5 +2,1 rest/pause
Hammer Strength Chest Press: 190x10, 290x5, 325x6 +2 r/p
Hammer Strength BN Lat Pulldown: 190x10, 260x10, 320x7
EZ Bar Cable Curl: 105x10, 120x8x2
Free Motion OH Tri Ext: 70x12, 80x10, 50x20
Goblet Squat: 40x5x3 ss with
Suitcase Carry: 40 x 50 paces L/50 R x 3
Roman Chair Leg Raise x 35
OS Resets

Bodyweight: 163.3

• Sprinting for the 2022 finish line with highest numbers for the three Hammer Strength exercises. Pretty sure supplementing with creatine the last two months has a lot to do with it.
• Bodyweight also at its highest of the year. Christmas cookies get full credit for the gainz.

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

Edited by AAnnunz on 12-21-22 05:22 PM. Reason for edit: No reason given.

Uncle Alchr(chr('039')039chr('039'))s Training Log
12-23-22 01:34 PM - Post#923960    

Easy 3x10 day:

Seated squat machine
Seated calf raise
Seated leg curl
Cuban press
Inverted cable row
Incline flye
Seated one arm curl
Tri pressdown
OS resets
Cardio (bike, stairstepper, walk): 45 minutes

Bodyweight: 164.0

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

Edited by AAnnunz on 12-23-22 08:14 PM. Reason for edit: No reason given.

12-23-22 11:26 PM - Post#923970    

What's a "seated squat machine"?

Peace ~ Bear (aka Barney)

Uncle Alchr(chr('039')039chr('039'))s Training Log
12-24-22 07:47 AM - Post#923976    

• Bear Tomás. Said:

It’s a chair on a sled. You sit in it as you would a chair and “squat” towards and away from away from a platform, as you would a hack squat machine. The weight stack goes up to 415 lbs. Depth is adjustable.

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

Edited by AAnnunz on 12-24-22 07:53 AM. Reason for edit: No reason given.

Uncle Alchr('039')s Training Log
12-26-22 01:37 PM - Post#923993    

Another easy 3x10 day. My body needs the break, so will probably keep the intensity low all week.

Smith machine squat
Smith machine WG high pull
Smith machine incline bench press
Smith machine row
Alternate dumbbell curl
Overhead cable tri extension

Walk: 3 miles

Bodyweight: 163.3

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

Edited by AAnnunz on 12-27-22 08:50 AM. Reason for edit: No reason given.

Uncle Alchr('039')s Training Log
12-28-22 12:46 PM - Post#924016    

Leg Press: 300x10x3
KB Swing: 35x15x3
Machine Side Lateral: 70x10x3
Reverse Lat Pulldown: 105x10x2, 120x10
Cable Decline BP: 25s x 15, 30s x 15, 35s x 15
EZ Bar Cable Curl: 85x10x3
Pushup x 15 x 3
Hanging Keg Raise x 20 x 2

Cardio (treadmill, walking): 45 minutes

Bodyweight: 163.8

Another snoozefest, but I did put in sufficient effort to get a slight pump.

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

Edited by AAnnunz on 12-28-22 12:53 PM. Reason for edit: No reason given.

12-28-22 03:44 PM - Post#924022    

That its a great looking routine Al. Hope you had a great Christmas and I wish you and yours a Happy and Safe New Years

12-29-22 03:20 PM - Post#924030    

Excellent, Al.
Onward into 2023. I wish you success and happiness.
One of a kind uncle Al!

Aut viam inveniam aut faciam.

12-30-22 01:38 PM - Post#924054    

JD and Pix,
Thank you. Here's to a stellar 2023!

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

Uncle Alchr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))s Training Log
12-30-22 01:47 PM - Post#924056    

Thursday
A nice hike in the woods plus my usual walks. About two hours total cardio.

Friday
Delorme (3x10) workout to finish the year. Exercises included:
Leg extension
Leg curl
Dip machine
Pullup
DB press
Hammer curl
Straight arm pulldown

Hip & leg raise x 20 x 2
Cardio (stairmaster and walking): 1 hour


The plan is to start 2023 with the Delorme full body routine -- 6 to 9 exercises, 3 sets each (set 1: 50% ten rep max x 10, set 2: 75% x 5, set 3: 100% x 10). So, it'll be HIT once I get rolling (i.e., establish my 10-rep maxes). After a mesocycle or two, I will probably integrate PHAT and lightening rounds for conditioning and to get my cutting phase off the ground.

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

Edited by AAnnunz on 12-31-22 09:09 AM. Reason for edit: No reason given.

Uncle Alchr(chr('039')039chr('039'))s Training Log
01-02-23 12:58 PM - Post#924105    

Machine Side Lateral: 40x20, 50x15, 65x20
T-Bar Row: 135x10, 160x5, 180x9
Nautilus Inc BP: 110x10, 135x5, 185x15
Free Motion Seated Alt Cable Curl: 50x50, 60x5, 70x9
Free Motion Seated Tri Ext: 60x10, 70x10, 50x20
GHR x 10 x 2
Belt Squat: 135x10, 205x5, 235x15

Box Jump: 18" x 10
Cybex Eagle Ab: 110x20, 130x20
Cardio (walking): 45 minutes

Bodyweight: 163.8

Started 2023 with a very nice mostly Delorme routine. Nothing to failure yet, but took top sets to RPE 8-9. Not sure if 3 sets per exercise will be enough. I'll see how it goes.

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

Edited by AAnnunz on 01-03-23 11:52 AM. Reason for edit: No reason given.

01-03-23 11:50 AM - Post#924116    

OS resets
Cardio (walking): 90 minutes

Bodyweight: 162.5

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

Uncle Alchr('039')s Training Log
01-04-23 12:39 PM - Post#924139    

Standing DB Press: 30s x 10, 40s x 5, 45s x 9 ss with
KB Swing: 35x15x3

Tri-Set
Goblet Squat: 40x10, 50x5, 60x10 to
Pullup: bw x 10, 20x5, 30x10 to
Dip: bw x 10, 20x5, 30x9

Alternate DB Curl: 25s x 10, 30s x 5, 35s x 10 ss with
Kneeling OH Tri Ext: 85x10, 95x10, 105x12

Hanging Side to Side Leg Raise x 24 x 2

Cardio (Treadmill, Stairmaster, walking): 1 hour

Bodyweight: 161.9

• Really liked today's routine, but like yesterday, not very challenging.
• Bloat is nearly gone after just two days of no sweets and cutting back the alcohol to one beer.

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

Edited by AAnnunz on 01-04-23 12:44 PM. Reason for edit: No reason given.

01-04-23 05:58 PM - Post#924146    

Nice solid workout Al.

01-05-23 11:41 AM - Post#924155    

• LeePinac Said:

Thanks, Lee!

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

01-05-23 11:42 AM - Post#924156    

Cardio (45 minutes) and AB’s (dead bugs and rolling planks)

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

01-05-23 11:15 PM - Post#924170    

Great work, Tio!!! I like those side to side leg raises, I play with those sometimes with my pull-ups as well.

Merry New Year, Tio!

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

01-06-23 12:52 PM - Post#924178    

• Diablo Said:

Thanks, buddy! Same to you.

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

Uncle Alchr(chr(chr('039')039chr('039'))039chr(chr('039')039chr('039')))s Training Log
01-06-23 01:15 PM - Post#924179    

Smith Machine High Pull: 55x10, 75x10,105x10
CGBP: 95x10, 135x5, 165x10
DB Row: 75x10/10, 90x5/5, 105x10/10
DB Preacher Curl: 20x10/10, 25x10/10, 35x10/10 ss with
Straight Arm Pulldown: 85x20, 95x15, 105x15

Lightning Rounds x 15 with 30 seconds rest between each (HOLY CRAP!!!)
TBDL: 235x3
Ab Wheel x 5

Other cardio (treadmill, walking): 45 minutes

Bodyweight: 162.1

• Decent moderate intensity (RPE 7-8 for top sets) session, except for the lightning rounds, which will no doubt keep me wiped out beyond the weekend.
• Except for the LRs, volume and intensity were a little low this first week of my cycle, so I think I'll highlight two compounds per workout -- specifically, those I feel will make me stronger and improve aesthetics -- and push them harder. I did this in December with great results. Ready to rumble.

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

Edited by AAnnunz on 01-07-23 07:28 AM. Reason for edit: No reason given.

Uncle Alchr('039')s Training Log
01-07-23 11:35 AM - Post#924189    

Cardio (75 minutes), OS resets, McGill big 4, and abs.

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

Edited by AAnnunz on 01-07-23 11:35 AM. Reason for edit: No reason given.

DeLorme, Week 2
01-09-23 02:05 PM - Post#924218    

Life Fitness Side Lateral: 50x29, 65x15, 80x15
Nautilus Incline Bench Press: 135x10, 185x5, 235x10, Belt Squat: 135x10, 205x5, 235x10
T Bar Row: 135x10, 160x5, 185x8
GHR x 12 x 2
Free Motion Tri Pressdown (standing): 60x10, 70x10, 70x12
Free Motion Alt Cable Curl: 40x10 (standing), 50x10 (standing), 70x10 (seated)

Box Jump: 20" x 10
Suitcase Carry: 50 x [30 sec L/30 sec R] x 3
Cybex Eagle Ab: 150x20, 170x20
Other Cardio (walking): 30 minutes

Bodyweight: 162.4

• Productive session. Loads and/or reps progressed from week one, and final sets taken to RPE 9-10.
• Although I'll continue to hit all exercises hard, the most effort will go into the incline bench press and T bar row.
• Free Motion Bicep and Tricep machine exercises are much better done seated, for some reason.

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

Edited by AAnnunz on 01-09-23 02:21 PM. Reason for edit: No reason given.

01-10-23 11:59 AM - Post#924234    

Excellent start of this new year! Awesome. I think I am envious...

Aut viam inveniam aut faciam.

01-10-23 01:34 PM - Post#924245    

• pink.pixie Said:

Thanks, Pix!!!

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

01-10-23 01:35 PM - Post#924246    

OS resets
McGill Big 4
Abs

Cardio: 1 hour (walking)

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

01-11-23 12:39 PM - Post#924267    

Standing DB Press: 30s x 10, 40s x 5, 45s x 10 ss with
KB Swing: 40x15x3

Tri-set
Goblet Squat: 40x10, 50x5, 65x10
Pullup x 10, 25x10, 35x11
Dip x 10, 25x10, 35x12

Alt DB Curl: 35s x 8 x 2, 40s x 8 ss with
Kneeling OH Tri Ext: 95x12, 105x10, 120x9

Hanging Side to Side Leg Raise x 25,20

Cardio (treadmill, bike, walking): 45 minutes

Bodyweight: 162.1

• Again, everything moved up a notch with top sets RPE 9-10.
• Slow eccentrics.
• DB press and weighted pullups will be prioritized this cycle.

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

01-13-23 01:02 PM - Post#924295    

THURSDAY
OS resets
Cardio (walking): 45 minutes

FRIDAY
Smith Machine High Pull: 60x10, 90x5, 120x8
CGBP: 95x10, 135x5, 170x10
DB Row: 75x10/10, 90x5//5, 105x12/12
One DB Preacher Curl: 30x10/10x3 ss with
Straight Arm Pulldown: 120x12, 135x8, 105x10

Lightning Rounds x 9
TBDL: 235x5
Rest 30 seconds
Ab Wheel x 5
Rest 30 seconds

Other cardio (treadmill, walking): 40 minutes

Bodyweight: 162.4

Arthritis in my hands, wrists, neck, and lower back was horrible this morning, and I forgot to take a pain killer. So, my moneymaker reps were sloppy and torturous. Surprisingly, I hit some decent numbers anyway. The last few lightning rounds were beastly.

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

01-13-23 03:20 PM - Post#924296    

That's killer, ESPECIALLY with arthritis !

01-16-23 08:28 AM - Post#924328    

• JDII Said:

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

01-16-23 10:47 AM - Post#924330    

Al, your training while working around issues continues to inspire.

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

01-16-23 01:06 PM - Post#924331    

• Steve Rogers Said:

Thank you, Steve. That means a lot

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
01-16-23 02:12 PM - Post#924333    

Life Fitness Side Lateral: 40x30, 65x15, 95x12
T-Bar Row (neural grip): 135x10, 180x10, 200x6, 160x10
Nautilus Incline BP (neutral grip): 135x10, 225x5, 275x9
Hammer Strength Incline BP: 100x10, 150x10
Belt Squat: 135x10, 185x5, 255x15
Life Fitness Seated Alernate Cable Curl: 60x15, 70x10, 60x11
Life Fitness Seated Tri Pressdown: 60x12, 70x11, 70x6

Cybex Eagle Ab: 170x20, 190x90
12" Box Jump: 5x8, 10x10
Cardio (walking): 40 minutes

Bodyweight: 162.4

• Pretty good day. Increased loads on almost every exercise, and increased sets on three.
• Compared Nautilus to Hammer Strength incline bench press stations. The former has the more shoulder friendly neutral grip and what feels like a more fluid arc, but the pump was much better from the latter, even with lighter loads. I would switch to Hammer, but since I could feel my shoulders were about to give way with 125 lbs less weight, I don't know if that would be wise.
• Like the Nautilus incline, using the neutral grip on the T-bar row enabled me to lift more weight.
• I am wayyy too old to jump with weights, but I felt like trying it anyway. Picked the lowest box in the gym for obvious reasons.

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

Edited by AAnnunz on 01-17-23 07:33 AM. Reason for edit: No reason given.

01-16-23 06:48 PM - Post#924336    

Always an inspiration to catch up with your training, Al. Not having ventured into box jumps yet, I'd say picking the lowest box in the gym was a pretty smart move.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

01-18-23 01:37 PM - Post#924359    

• AussieMerv Said:

Thanks, Merv. I've never tried jumping while carrying weights before, so even the low jump was a bit scary.

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

01-18-23 02:05 PM - Post#924360    

Standing DB Press: 25s x 10, 35s x 10, 50s x 7 ss with
KB Swing: 40x20x3

Tri-set
Goblet Squat: 50 x10, 60x10, 70x10
Pullup x 10, 30x10, 40x10
Dip x 10, 30x10, 40x10

Cable Hammer Curl: 105x10 drop to 95x10 drop to 85x10 drop to 75x12
Kneeling OH Tri Ext: 105x10 drop to 95x10 drop to 85x10 drop to 75x10

Steep Incline Pullover & Situp: 25x10

Farmer Walk: 90 x 270 paces (2 stops)
Other cardio (treadmill, walking): 45 minutes

This is such a great routine that touches all the bases. Don't know why I was bored with it today. Maybe 'cause there weren't any inappropriately dressed hot wimmens around to gawk at?

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

01-19-23 05:28 PM - Post#924379    

OS resets
McGill Big 4

Cardio (walking): 1 hour

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