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My RAW power blog

184733 Views 2317 Replies 20 Participants Last post by  jojo64155
There are others that have their blogs, or accountability threads and such, I like to talk with them but sometimes I feel that I'm hijacking or diverting the thread.

So I'm going to start my own where I can talk rant etc. about my lifting and hopefully it will make me feel more accountable and keep me going.

I say, in the title, "RAW power" because it's MY BELIEF that if you can't lift it in shorts and a tee shirt then you can't lift it. That's the way I lift, and like I said it's my personal belief. I don't do steroids, and I gave up DHEA so nobody can say I do, which amazes me, but anyway. I do take a multi-vitamin pack daily, have for years, and use no pre-workout drinks and such. I'm trying to keep it as raw as possible without lifting nekid :eek:

So, for my opening... I'm off to a slow start this year, work and such has kept me away from the gym for the last month or so, and today, hopefully, will be my start back at some steady lifting.
From time to time I like to pick a particular lift and drive it up to previous, or record levels. That's tough for us older guys, but it is motivating and gives me a goal to work towards.

My lift for now will be Incline bench. My best ever, I was 28 then, was 425X2, so my goal now is 400X1. Last week I made my first, attempt at getting back and did an easy 275X5. I'm getting back to the gym today and will see where it goes.

I'm going to follow the traditional Chest/Back, Arms/Shoulders, Legs routine.

Sorry, forgot to add : I'm 56 years old, body weight of 240 lbs, 5' 10" and a 36" waist.
Body fat...I honestly have no idea, I can see some abs, but they're not sharp.


Any thoughts, ideas, etc., are appreciated.
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Discussion Starter · #2,223 ·
I wasn't sure what to do today, so I did back, with some biceps.

Warm ups X2

Standing, dumbbell bicep curls
40X10
50X10
60X8 I lost a lot not doing these often..

Standing, dumbbell, hammer curls, to the front.
40X10
50X10
60X8X2 sets

Low pulls, narrow "V" handle
150X10
180X10
210X10
225X10X3 sets

Ab wheel
3X10
 

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Discussion Starter · #2,224 ·
Today was another change up, I went back to more reasonable reps range (5's). I wanted to do some triceps, I feel like I haven't done them justice lately. Today wasn't exactly what I wanted, but I tried.

Warm ups X2

Barbell close grip bench press (11" width between thumbs)
135X20
185X15
205X5
225X5
245X5
265X4
275X3

Skull crushers (I haven't done these in some time, and they sounded good)
90X10X15
100X15
110X15 the fixed weight curls bars aren't enough...
125X10X3 sets. These felt great.

Ab wheel
3X10
 

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Discussion Starter · #2,225 ·
Trying to get back on track, I did TBDL's today, started off where everything felt heavy, but once I get my mind in gear I was fine.

warm ups X2

TBDL
135X10
225X5
275X5
325X5
365X5
405X3 (head not right, rebooted)
425X5 with 5 second hold at the top, just for grins
225X10 with 45 second hold at the end (more grins).

Wheel of pain and agony
3X10
 

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Discussion Starter · #2,226 ·
I had to throw together something today, I've missed a workout, but I feel like I've missed several. Oh well, I need to retire so I can workout when I want!

Warm ups X2

Standing dumbbell hammer curls, alternating to the front, or across body (one set each way).
35X15
45X10
55X10

Standing dumbbell bicep curls
45X10
55X10
60X10X2 sets

Dumbbell Lying tricep rollbacks
55X10
65X10X3 sets

Low pulls, medium width, parallel grip handle
150X10
180X10
210X10X3 sets

Ab wheel
3X10
 

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Discussion Starter · #2,228 ·
My warm ups are simply a 20# dumbbell, 10 hammer or biceps curls, followed by, 10 dumbbell front raises, alternating thumbs up on horizontal, 10 side lateral raises, and finally, 10 behind the head dumbbell triceps extensions, or kickbacks. All done continuous, flowing one to the next.

It's not much, but it warms up the arms, and pretty much all heads of the shoulder group.

I still do warm ups on my exercises I'm doing but that is my standard warm up sets regardless of the days agenda.

It goes like this

20# dumbbell hammer curls (10 reps) - 20 dumbbell front raises ((held horizontal X 10 reps)) - dumbbell side lateral raises (10 reps) - behind the head dumbbell extensions (10 reps)

60 sec break

20# dumbbell biceps curl (10 reps) - dumbbell front raises ((thumbs up X 10 reps)) - dumbbell side lateral raises (10 reps) - dumbbell triceps kickbacks (10 reps)
 

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Discussion Starter · #2,230 ·
Deadlifts day today, I'm trying to stay to the every other week plan, but can't seem to. For one thing, I like deadlifts, so, I'm keeping them light hoping it won't effect me to badly. We'll see how it goes.

Warm ups X2

TBDL standing on 2" blocks
135X10
225X10
275X5
315X5X4 sets, with 10 second hold at the op on the last rep.

Low pulls, narrow handle
150X10
180X10
210X10
240X8

Ab wheel
3X10
 

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Discussion Starter · #2,233 ·
I hate to miss workouts, but sometimes, during outage periods, or surprise meetings make things go it bad directions. Today was an arms day, mainly just because I felt the need, the need for my shirts sleeves tightening.

Warm Ups X2

Standing dumbbell hammer curls
35X20
45X10
55X10X2 sets

Standing dumbbell biceps curls
45X10
55X10
65X5X2 sets

Lying triceps dumbbell rollbacks
55X10X2 sets
60X10X2 sets
70X7X2 sets

skull crushers
110X10X3 sets

Ab wheel (wheel of pain)
3X10

I don't like the ab wheel either, but once you get used to it, it's really good, but that's the hard part, getting in the groove and staying there.!
 

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Discussion Starter · #2,234 ·
To tired to do much today, I did my best to stay with doing deadlifts on Monday. It was something, but not what I had hoped for.

Warm ups X2

TBDL
135X10
225X10
275X5
315X5
385X3
425X2 this felt waaaaay to heavy, not a good day.

Low pulls, narrow "V" handle
150X10
180X10
210X10
240X8X2 sets

Ab wheel
3X10
 

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Discussion Starter · #2,235 ·
The heat is making it much more common to be dead tired going into a workout, come on fall!!

Warm ups X2

Dumbbell, flat bench, presses
60X20
80X15
100X10 (the height of my workout)
100X8
100X7

Dumbbell, single arm, flat bench, presses
80X10
90X10X3 I didn't want to feel being able to do100's so I stopped here.

Stiff arm pulldowns
5 sets of 7-10 worked up the weight from 85 to something, nothing major. it felt good though.

Wheel of pain and despair (It sure was today)
3X10
 

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Discussion Starter · #2,236 ·
I had intended to do arms today, but when I was warming up, I thought it's been a while since I've done shoulders so I mixed them in.

Warm ups X2

Standing, dumbbell, front raises (mixed hand position, thumbs up and horizontal)
30X10
40X10
45X10X3 sets

Standing, dumbbell, side lateral raises
30X15
3515X3 sets

Dumbbell, bent over, rear delt rows
35X15X3 sets

Lying, triceps, dumbbell rollbacks
35X20
45X10
55X10
65X8X2 sets

Dumbbell, strict, preacher curls, single arm
35X10
40X10X2 sets

Standing, dumbbell, hammer curls
45X15

Ab wheel
3X10
 

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Discussion Starter · #2,237 ·
Today was a hodge poge of things, whatever I felt like doing basically. I had thought about staying with Deadlifts today, but, wanting to complete the deadlift challenge again, I felt as taxing as it is, today wouldn't be a good day for it. I'm thinking Wednesday, we'll see how that goes. 🙃

Warm ups X2

Pulldowns, medium width parallel handle bar
150X10X2 sets
180X10
210X7
240X7X3 sets, doing this with no straps is rough, but good.

cable rear delt rows, single arm.
60X10X4 sets

Lying triceps extensions (Curl bar)
90X10 w/5 off the chest at the end of the set
110X10X3 sets w/5 as above

Ab wheel
3X10

Sauna (y)
 

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Discussion Starter · #2,239 ·
The challenge was one that I had read, taken, and completed last month.

What it is, is, two reps on the deadllift, every minute, for 30 minutes, 60 total reps. I did it at the challenges weight of 315#, I was debating going up a bit and trying it again.

The challenge was just something I had read on T Nation I believe it was. Being a sucker for challenges, it lurked in my subconscious until I took it on. I didn't mention it previously just in case I tried it and failed 🙃 . Nobody ever had to know 😁.

I did complete it, but it was very taxing, I was wiped out for the rest of the day and tired for another, that's why I hesitated doing that one Monday.
 

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The challenge was one that I had read, taken, and completed last month.

What it is, is, two reps on the deadllift, every minute, for 30 minutes, 60 total reps. I did it at the challenges weight of 315#, I was debating going up a bit and trying it again.

The challenge was just something I had read on T Nation I believe it was. Being a sucker for challenges, it lurked in my subconscious until I took it on. I didn't mention it previously just in case I tried it and failed 🙃 . Nobody ever had to know 😁.

I did complete it, but it was very taxing, I was wiped out for the rest of the day and tired for another, that's why I hesitated doing that one Monday.
Thanks for the explanation. (y) At this age I find I am usually failing more often than I am winning! o_O
 
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