[jojo64155]

Deadlifts day today, not a lot of its but enough to tire this old man out.

Warm ups X2

TBDL
135X10
185X10
225X10
275X5
315X5
365X5
405X5
365X5X4 sets, lot of warm up sets, but it does help. (that's 365# for 5 reps, 4 sets)

Low pulls, narrow parallel grip handle
180X10
210X5X2 sets
225X5X2 sets

Ab wheel
3X10

 

[jojo64155]

chest day today , with a little bit of biceps thrown in for grins.

Warm ups X2

Flat bench pin press (all completely stopped before pushing up)
135X10
185X10
225X10
245X6
265X5
275X5
275X4X2 sets

Incline bench, single arm dumbbell press
90X10
100X10
100X9
100X8
95X9

Standing dumbbell hammer curls (alternating to front or cross body)
45X10X2 sets
50X10X2 sets

Ab wheel
3X10

 

[Belnik]

I miss the days of 400 plus DLs...I hate I lost that ability, and hate I don't seem to have the drive to get it back. Great job.
I need the reminder I'm not too old to do it again.

 

[jojo64155]

I miss the days of 400 plus DLs...I hate I lost that ability, and hate I don't seem to have the drive to get it back. Great job.
I need the reminder I'm not too old to do it again.

I hear yah, that why I'm doing DL's again. I certainly don't like them, but they do make me feel good/younger/strong.

Try working your way back in slowly, that's what I've been doing, now I look forward to them (which is really odd for me).

and, Thank you

 

[jojo64155]

I hit some shoulders today, I passed on legs because the week I felt last time still isn't completely gone, no need to aggravate things. I threw in a little triceps too.

warm ups X2

bent over dumbbell raises (thumbs up)
30X15X4 sets

Standing dumbbell front raises
35X15
40X15
45X10

Dumbbell side lateral raises, partials
40X20X3 sets

Standing triceps, pushdowns, Overhead using the "V" handle
3X20 working the weight up each set.

Ab wheel
3X10

 

[jojo64155]

Going for a lower volume back day today, not that I've done so much lately, but its just one of those days where it's hard to connect, so, easier day.

Warm ups X2

TBDL
135X10
185X10
225X10
275X5
315X5
365X1
405X1
425X1

Standing stiff arm pulldowns
65X20
80X20
95X15X2
85X15

Bentover stiff arm pulldowns
85X15X3 sets

Ab wheel
3X10

 

[jojo64155]

Chest day today, I'm not sure if it is rightfully up next, but I was busy, so what the heck.

Warm ups X2

Pin Press
135X10X2 sets
185X10
225X8
245X5X3 sets

Incline dumbbell, single arm, press
90X10X2 sets
100X8X2 sets

Ab wheel
3X10

I was a somewhat abbreviated workout, but it did feel good. The pin presses were tough towards the end, but they're a good warm up for single arm presses and I do like those.

 

[jojo64155]

Today was a throw together day, I'm still skipping legs as long as my hip is not painless. So it was a mix of shoulders and arms today, it felt good.

Warm ups X2

Standing dumbbell front raises, vertical grip
35X15X2 sets. (need to et good and warmed up)
40X15

Dumbbell bent over rows (Rear delts)
30X15X2 sets, vertical grip moving to5 O'clock position
35X15 "

Standing dumbbell side lateral raises
35X15X2 sets

Overhead, cable, triceps extensions, straight bar handle
70X20 to get the elbows warmed up for tri's
90X15X3 sets

Ab wheel
3X10

 

[jojo64155]

I did a little back work today, having missed yesterday due to work, and I'll have the same thing tomorrow . Anyway it was a decent day, nothing stellar, but gaining interest.

Warm ups X2

TBDL
135X10 done with 2 fingers, pinkie and ring fingers
185X10 done with 2 fingers, index and middle this time, much easier
225X10 regular grip
275X5
315X5
365X5
405X2 felt heavy today
365X1 starting drop sets here, drop the weight and immediately pick up the next one
315X1 feeling very light now
275X1 nothing
225X1 curl weight?

It looks like a lot but it really isn't, 20 minutes .

Lying triceps dumbbells extensions, dumbbells touching up and down, meeting in the center of the chest
35X10
45X10
50X10

Dumbbell rollbacks, both arms
50X10X3 sets

Ab wheel
3X10

 

[jojo64155]

I finally got back to it today, I missed 2 or 3 days last week, anniversary, doctors appointments, etc.. I was glad to be back, but boy howdy did it kick my butt. Chest day, and a tough one at that.

Warm ups X2

Flat bench dumbbell press (all the benches were full so dumbbells were it)
60X10X2 sets
80X10
100X10X3sets

Incline dumbbell, single arm press
80X10
90X10
95X10
100X9
100X7X2 sets (tough)

Standing dumbbell hammer curls, alternating to the front one set, next set across body
40X15
45X10X3 sets
50X10

Standing dumbbell hammer, preacher curls
45X7X2 sets

Ab wheel
3X10

 

[jojo64155]

I finally got back to it today, after two weeks of sickness or issues of one sort or another that kept me from the gym....argh....oh well, maybe I can get a good week this week!?

Warm ups X2

TBDL (trying out a new routine on deals, hopefully this will be good)
135X10X2 sets
225X10
275X5
325X5X5 sets (2 minute interval) weight was pretty easy, but it's supposed to be at the point.

incline dumbbell rollbacks
50X10X4 sets

Ab wheel
3X10

 

[jojo64155]

I felt like I needed a shoulder day today, so, that's what I did.

Warm ups X2

Standing Dumbbell side lateral raises
25X20
30X20
35X15
40X10 (3/4 to 1/2 reps)

Standing Dumbbell front raises (all thumbs up)
35X10
40X10
45X10X2 sets

Dumbbell bentover raises
30X15
35X15X3 sets (thumbs down)

Cable rear delt rows
4X20 varying weight

Ab wheel
3X10

 

[jojo64155]

Today was Triceps for me, that and a VERY brief biceps run. Not Low energy or anything, just wanted to be done with the week.

Warm ups X2

Close grip bench, flat bench (8-9" wide grip)
135X10X2 sets
185X8
205X8
225X5X5 sets much harder than it should have been \

Single arm, overhead triceps extensions
70X15X3 sets each arm

Two handed overhead extensions
150X10X3 sets

Standing dumbbell hammer curls, straight out (no crossbody)
35X15
40X15
45X10
50X10

Ab wheel
3X10

 

[jojo64155]

Today was supposed to be a back and biceps day, but somehow the biceps never made it into the equation...

Warm ups X2

TBDL
135X10X2 sets
225X5
275X5
315X5X5 sets per the routine I'm trying right now.

Stiff arm pulldowns
75X10
90X10
110X10
90X10
75X10X2 sets

Pulldowns, wide straight bar
180X10X3 sets

Ab wheel
3X10

 

[44 Flattop]

Nice work, Jo. I've gotta get me a pulldown machine.

 

[jojo64155]

I love pulldown machines, good back work, plus the triceps work, plate loaded is the way to go in mho.

 

[jojo64155]

Today I felt like I needed a just plain arm day, so I did a little bit, not a lot, of both biceps and triceps.

Warm ups X2

Standing dumbbell curls (not hammers)
35X10 need to warm up good
40X10
45X10
50X5
55X5
60X5 I've lost a lot, these used to be easy
55X5

Standing dumbbell hammer curls
45X10

Close grip bench, 8" wide, to the neck (JB Press)
135X10X2 sets
155X10
175X10
185X8X3 sets this was never heavy, but it did feel good, I felt I needed to keep it lighter to get the movement down

Ab wheel
3X10

I thought I posted this yesterday, but I never hit the post reply button..

 

[jojo64155]

I went in to do some chest today, but for some reason, it just wan't there. I did what I wanted, just less reps, then moved back over to do some back, I felt I needed that.

Warm ups X2

Flat bench dumbbell press
60X15X2 sets
80X10
100X7X5 sets This felt heavy from the time I picked up the 80's

Incline dumbbell, single arm press
90X5
100X5X3 sets

Stiff arm pulldowns, wide grip
65X20
80X15
100X7X3 sets

Stiff arm pulldowns, narrow grip
95X10X2 sets

Ab wheel
3X10

Sauna

 

[jojo64155]

Today was my Back/Biceps day, light on the bi's, but it felt good none the less.

Warm ups X2

TBDL
135X10X2 sets
185X10
225X10
275X5 no real reason to drop to 5's here, it just seemed a good spot to switch over.
315X5
340X1X5 sets (per program) since it was only one rep, and not difficult I kept them to 1 minute intervals and held the weight for a 8 count after each rep.

Standing dumbbell Hammer/straight curls (5 X to the front hammer, 5 X regular curls, then 5 X cross body hammer) = 1 set
35X1 set
45X3 sets (5-5-5) 15 total reps per set

Medium width, parallel grip, pulldowns
150X10X2 sets
180X10X2 sets

Ab wheel
3X10

I'm tired

 

[jojo64155]

Shoulder day today, I mixed it a bit of triceps too. I felt they were engaged albeit minimally, they were warmed up so I worked triceps a tad.

Warm ups X2

Dumbbell side lateral raises
25X15X2 sets
30X15
35X15
40X15
35X15
30X15

Dumbbell bent over raises, rear delts
35X15X3 sets
40X15
35X15

Dumbbell tricep rollbacks
45X10
50X10X3 sets

Ab wheel
3X10