[jojo64155]

Fridays are not good days for working out it seems, for me at least.. I tried to do my best with some light back work today.

Warm ups X2

Standing dumbbell curls to exhaust the biceps before pulldowns
40X10
45X5
50X5
55X5
60X5
65X5

Pulldowns, wide straight bar
150X10X2 sets. didn't feel good, left shoulder isn't liking this for some reason

Pulldowns, medium width, parallel grip handle
150X10
180X10X3 sets

Stiff arm pulldowns
80X15
110X10X3 sets

Ab wheel
3X10

 

[jojo64155]

I had intended to do a better chest day today, but I had a hard time, very low energy, and I frankly just didn't want to workout, so, I tried.

Warm ups X2

Flat bench barbell press
135X20
185X10
225X10X3 sets

Flat bench dumbbell press
80X20
90X10
100X7X3 sets, could have done about two more but I kept the rest time short.

Low pulls, narrow "V" handle
180X10X3 sets

Walked two laps carrying the 50# plates, walk with the plates, one without, then another with plates.

Ab wheel
3X10

 

[jojo64155]

Today was back day, I have a down week from TBDL's, I brought them back today.

Legs are still something that I want to work, but my left hip has just recently started to feel good again, so, another week or two and I'll get back at them. I'm glad there is no more pain, not sure what it was, probably a strain. Getting old sucks..

Warm ups X2

TBDL (all done with a 5 second hold at the top of the last rep.)
135X10
185X10
225X10
275X10 end of warm ups, or 10's anyway
315X5
335X5X5 sets Per schedule (this is based on a 440# max at this point. I hope to cycle thru, once, then raise it, and go another round. My goal is 500 by years end.)

Ab wheel
3X10

Tired, long day, I'm out...

 

[jojo64155]

Today was shoulders day, with a bit of triceps thrown in, and it was decent, for a change. I seem to be lacking by the time Friday gets here so todays workout was a pleasant change.

Warm ups X2

Dumbbell bent over rear delt rows
30X15
35X15X3 sets

Dumbbell, standing, side lateral raises
30X15
35X15X3 sets

Dumbbell, standing, front raises
40X10
45X10X3 sets

Dumbbell, lying tricep rollbacks (I'm starting to get my form down on these and, so far, I feel that they will be a good exercise)
45X10
50X10
55X10X3 sets

Ab Wheel
3X10

 

[44 Flattop]

Looks like we're in a race for a 500lb TBDL. 😉

 

[jojo64155]

Excellent, I could use the push!

 

[jojo64155]

Today I felt the need for an arms day, Biceps and triceps, it wasn't a bad day, I felt I cut it short because of time, but I'm not complaining, it was good overall.

warm ups X2

Standing dumbbell, normal and hammer curls, alternating sets (ex 40X10 regular, 40X10 Hammer)
40X10 each way
45X10 each way
50X10 each way
55X10 each way
60X8 each way (a lot of sets by now)

Lying dumbbell rollbacks
35X15
45X10
55X10
60X10X3 sets (I haven't been doing these long, but feel a difference already...maybe it's just me?)

Lying dumbbell, single arm crossovers (lower a single dumbbell to the opposite shoulder and back up)
35X10
40X8-10X3 sets

Lying dumbbell inward rolls? (dumbbells are lowered inwards towards center chest, while touching, always touching)
35X10X3 sets

forgot ab wheel... out of time, everything took 75 minutes.

 

[jojo64155]

Back day today, it was the next in my TBDL cycle. Things felt heavy today, I'm not sure why, but I stuck to the program.

warm ups X2

TBDL
135X10
185X10
225X10
275X10 lots of warm ups, it helps
315X5
355X3X5 sets (held for 10 seconds at the end of each set)

Pulldowns, wide straight bar
125X10
150X10X3 sets

Ab wheel
3X10

 

[jojo64155]

Got in an early workout today. I had to really work at it to stay in the gym, a severe lack of motivation for a bit, but with a little effort I got over it!

Warm ups X2

Flat bench dumbbell presses
60X20X2 sets
80X15
90X10
100X10X3 sets
95X10

Incline dumbbell single arm presses
90X10
100X8X2 sets

Incline dumbbell press (2 hands)
100X5X3 sets. stopped at 5 reps just because, no reason, just doing it to do something and not leave.

Ab wheel
3X10

Sauna 15 minutes

 

[jojo64155]

Today was deadlifts day, I'm trying to keep them one Monday so I know I'm going to have the right Frame of mind, unlike Friday's.

Swarm ups X2

TBDL
135X10
225X10
315X7
375X1X5 sets, kept to just over a minute interval since It's not that heavy.
315X7

Ab wheel
3X10

a short workout, but it was nice..

 

[jojo64155]

Today I went for a mix of arms and shoulders, I wanted to do both, but time is a limiting factor, that and energy I'm sure.

Warm ups X2

Standing dumbbell front raises
35X15X2 sets
40X15

Dumbbell bent over rear delt raises
35X15
40X15X2 sets

Standing dumbbell side lateral raises
30X15X3 sets

Standing dumbbell curls, alternating sets between standard and hammer curls
35X15X 2 sets, one of each style
45X10X2 sets "
55X10X2 sets "

lying dumbbell triceps rollbacks
35X15
45X10
55X10
60X10X2 sets

Ab wheel
3X10

Edited to add the curls I did, I forgot to enter them. I've found that when I alternate styles, regular curls, then, to the front hammer curls, I get a significant pump , and a greater fullness the next day.

 

[44 Flattop]

Whatta workout!

 

[jojo64155]

You do a lot of hammer curls, have you tried mixing them in with standard curls? I've had great results that way.

 

[44 Flattop]

I've got an inflamed biceps attachment right now. Anything supinated is killing it. Hammers seem to be the only thing that doesn't hurt badly.

 

[jojo64155]

I too had some issues, mine was my left shoulder. I got a shot in there Thursday and so will be back at the gym today if I can work it in.

 

[jojo64155]

Today I tried to do a chest workout, it wasn't bad, but I lacked energy, I'm not sure why, but I gave it a shot.

Warm ups X2

Flat bench dumbbell press
60X20
70X20
90X10
100X10X3 sets

Flat bench, single arm, dumbbell press.
100X7 these felt terrible, I just couldn't get stable
90X10 better, but not right

Incline, single arm, dumbbell press
100X10X2 sets these weren't bad, I felt more stable, not normal, but better than the flat bench.

Ab wheel
3X10

There was no pain in my left should which was nice. I didn't have a lot of pain in the shoulder, it just want right, and looking at retirement, I want to get any potential issues taken care of beforehand.

 

[jojo64155]

I did a throw together workout today, some arms, some back, some cardio, but it was fun.

Warm ups X2

Standing dumbbell hammer curls
35X15X2 sets, warm ups
45X15X2 sets

Lying, dumbbell, triceps rollbacks
35X10
45X10
55X10
65X10X3 sets, last set was tough

Pulldowns, wide, parallel grip handle
125X15
150X15
175X10X3 sets

Ab wheel
3X10

Sauna

 

[jojo64155]

I wasn't sure what to do today so I opted for a challenge I had read about online. It's called the deadlift challenge, which amounts to 2 reps, once a minute for 30 minutes. I wasn't sure how I would hold up so I went with the 315# noted in the challenge online.

It was fun, sweating like crazy, legs burning, but not as bad as I thought. Of course I may change my mind tomorrow when the soreness sets in.

So, today's workout was:

Warm ups X2

TBDL
135X10
185X10
225X10
275X5 so completes the warm ups
315X2X30 on strict 1 minute interval, meaning the bar was moving before 60 seconds clicked off. (60 reps in 30 minutes) If I had to do it again, I'd go up, how much, I can't say, but 30# anyway.

Ab wheel
2X10

I had to edit it to add my TBDL warm ups, I didn't jump straight to weight, even though I did think about it..

 

[jojo64155]

You'd think I'm old enough to not get into physical challenges, but I did, and I'm paying for it today! Muscularly I feel great, I love the soreness and tightness, but I feel like I got run over. lol

Gotta love it!

 

[jojo64155]

I cut things a tad short today, no tiredness issues or anything, just felt like a minimal workout was better.

Warm ups X2

Standing dumbbell curls, alternating between homers to the front and regular bicep curls. One set of each type, per weight.
40X10X2 sets
45X10X2 sets
50X10X2 sets
55X7X2 sets

Lying, dumbbell, triceps rollbacks
55X10X2 sets
60X10X2 sets
65X10X2 sets

Ab wheel
3X10