Survivalist Forum banner
2241 - 2260 of 2278 Posts

·
Registered
Joined
·
3,774 Posts
Discussion Starter · #2,241 ·
I missed yesterday due to some shooting, and eating, lol, but tried to make up for it today.

I attempted to do TBDL's and the deadlift challenge I'd previously mentioned/completed. I decided to go up to 335# instead of the 315# I completed last time. The 335# turned out to be more than I could do. I don't think it was all me, well, it was, but I believe the reason for my failure (excuse) is that I did this early, without eating, or hydrating before hand like I should have. Makes sense to me, but either way, that's my story and I'm sticking to it. 😁

Warm ups X2

TBDL
135X10
225X10
275X5
315X2
335X2X20 sets on strict 1 minute intervals for a total of 40 reps. I didn't feel that another 10 sets was doable, at least not without horrible form, and inviting an injury.

Lying Triceps extensions (curl bar)
70X15
80X15
90X10
100X10
110X8X3 sets. (110 is the highest their fixed set goes too. I'll have to move to free weights next time)

Passed on ab wheel, just to tired.

Sauna (y)
 

·
Registered
Joined
·
3,774 Posts
Discussion Starter · #2,242 ·
Staying with the plan to do deadlifts on Mondays, that's the direction I went today.

Warm ups X2

TBDL
135X10
225X5
315X5
405X2
425X1
435X1 much easier than expected, could have done 2, but didn't feel safe without a belt.

Low pulls, narrow parallel handle
210X10
240X5
255X5X2 sets

Low pulls, medium width, parallel grip handle
150X10X2 sets

Ab wheel
3X10

I felt surprisingly good today, not to tired, nor tight, a good day.
 

·
Registered
Joined
·
3,774 Posts
Discussion Starter · #2,243 ·
I was a little tired today, and not wanting to work anything heavy, I opted for an abbreviated arms workout.

Warm ups X2

Standing dumbbell hammer curls
35X15
45X10
55X10
65X3 regular biceps curl
60X5 again, biceps curl
50X10 hammer curls

Dumbbell preacher curls
40X7X3 sets

Lying, dumbbell triceps rollbacks
40X10
50X10
60X10

Lying triceps extension (Curl bar)
90X15
100X15
110X15

Ab wheel
3X10
 

·
Registered
Joined
·
162 Posts
Very inspirational.

prior to WuFlu, i was at the top of my game: deadlifting and squatting over 500; benching over 400. was putting on a pound of muscle a week, and hitting new personal bests every single month like clockwork.

then the chaos of WuFlu closing things down, getting wuflu, having kids, kids bringing home some illness every other week, a big job change...now I feel back at square one, and always feel miserable.

Taking a "personal week" next week to set my mind straight, and then planning to hit the gym hard again beginning of August.

Not sure my stomach is ready for the 300 grams of protein a day again ;-)
 

·
Registered
Joined
·
3,774 Posts
Discussion Starter · #2,245 ·
Taking time to get your mind in synch with your body is never a bad thing. I just wish I had paid more attention to my body years ago.

Those are impressive lifts, possibly even more so depending on your weight class. I primarily lifted 220lb, but a couple of times I dropped back to lift against someone I disliked in the 198's 🙃 .

Once you've had it it will come back fast, depending on your age of course, I turn 64 in 3 months. Not too old, but things certainly change a lot the older we get.

I look forward to seeing your comeback, maybe start your own blog on here, it's always good to see what works for others, and learn new things.

Thanks for dropping in, stop by anytime.
 

·
Registered
Joined
·
3,774 Posts
Discussion Starter · #2,247 ·
Today was back day, per my desire to keep back at the forefront on Mondays. I had to pass on Friday, I was worn slick by the time I got out of work, a late in the day emergency and nobody to take care of it, brought me into the mix, and boy was it a good one!

Warm ups X2

TBDL (Trap Bar Deadlifts)
135X10X2 sets
225X10
315X5
365X5X5 sets (90 sec and interval) still not bad every at the reduced interval, I was surprised.

Stiff arm pulldowns, just o pump up the lats a little before I'm done.
90X10X3 sets

Ab wheel
3X10

A quick day, but it felt good, and with the heat the way it is, it's the best I can do!
 

·
Registered
Joined
·
3,774 Posts
Discussion Starter · #2,249 ·
After missing days due to a lack of help, or the heat, or both, I finally got to get back at it today, and, since it's been a while since I did chest I played around with some chest work today.

Warm ups X2

Flat bench, dumbbell press
55X20X20 a good warm up
70X20
90X10
100X10X2 sets (started playing here AFTER the 100's)
95X7 could have done more, it's just I decided I wanted to do 10 at 80 (easy) so, one more rep per set of upward movement.
90X8
85X9
80X10

Incline bench dumbbell press
90X10
100X10
100X8X2

Standing dumbbell mix up curl
40X20 (5 reps of bicep curl, 5 reps cross body hammer curl, 5 reps to the front hammer curl, 5 reps 45 deg to the side curls, all concurrent, no break) Great pump!

Ab wheel
3X10
 

·
Registered
Joined
·
3,774 Posts
Discussion Starter · #2,251 ·
I was to tired today for the scheduled deadlifts so opted for arms instead, it was either that or shoulders and, arms won the toss.

Warm ups X2

Lying triceps extensions
80X20X2 sets
100X15
110X15
120X10X3 sets

Dumbbell preacher curls, single arm
35X10
40X10X3 sets

Standing dumbbell curl mix (5 biceps curls 5 front hammer curls, 5 cross body hammer curls)
45X1 sets

Ab wheel
3X10
 

·
Registered
Joined
·
3,774 Posts
Discussion Starter · #2,252 · (Edited)
I wasn't sure what to do today, I had debated with TBDL's, but my back has been tight a LOT lately, so I decided not to go that route and did shoulders instead.

Warm ups X2

Dumbbell side lateral raises
25X20X2 sets
30X15X3 sets

Dumbbell bent over rows, rear delts
30X3 sets

Dumbbell front raises
35X10X3 sets

Ab wheel
3X10

I kept things light today, no real reason, well, maybe I was a bit spooked after hearing about a friend, approximately the same age, that had a major blowout lifting. He's not a heavy lifter, but for the day thought he was, that's the likely culprit, but it left me spooked none the less.
 

·
Registered
Joined
·
3,337 Posts
I wasn't sure what to do today, I had debated with TBDL's, but my back has been tight a LOT lately, so I decided not to go that route and did shoulders instead.

Warm ups X2

Dumbbell side lateral raises
25X20X2 sets
30X15X3 sets

Dumbbell bent over rows, rear delts
30X103 sets

Dumbbell front raises
35X10X3 sets

Ab wheel
3X10

I kept things light today, no real reason, well, maybe I was a bit spooked after hearing about a friend, approximately the same age, that had a major blowout lifting. He's not a heavy lifter, but for the day thought he was, that's the likely culprit, but it left me spooked none the less.
I had a split second WTH moment when I saw your "103 sets" of bent over DB rows! 😆🤣

What was your friend lifting, and what did he blowout? 😳
 

·
Registered
Joined
·
3,337 Posts
He was attempting to do heavier than he should have, deadlifts, and blew out his right biceps. It looks really painful, he says it's not bad, but I'd rather not...
Was he using a mixed grip? The potential bicep problem is why I use a hook grip (both overhand) especially when I am at my upper lift limits. You do a ton of heavy curls so it probably isn't an issue with you.
 

·
Registered
Joined
·
3,774 Posts
Discussion Starter · #2,257 ·
I missed Friday due to-work issues, so hit it today. I wasn't exactly sure what I wanted to do so I did a mix, working into a deload week, I feel like I need to do a deload, it's been a while.

Warm ups X2

Standing dumbbell hammer curls
45X10X2 sets

Dumbbell, single arm, triceps extensions, cross body.
35X10X2 sets

Dumbbell, single arm, flat bench press
60X20X2 sets

Dumbbell, single arm, incline bench press
60X20X2 sets

Pulldowns, 6" wide, parallel grip handle
180X10X2 sets

Stiff arm pulldowns
90X10X2 sets

Ab wheel
4X10

The idea is to reduce my workout, weight, not so much volume, to give my system a chance to rest and rebuild. I found over years of powerlifting I can't sustain a high level of work for more than 6 weeks without deloading for a week or sometimes two. Then it's right back to the good stuff, usually with renewed vigor.
 

·
Registered
Joined
·
3,774 Posts
Discussion Starter · #2,259 ·
It must felt like back day today, so that's what I did, With some biceps thrown in for pre-fatigue.

Warm ups X2

Standing dumbbell curls, mixed in style, hammers to the front, hammers across body, and standard bicep curls, in that order.
40X10 hammer to the front
45X10 hammer across body
50X10 bicep curl
55X10 hammer to the front
60X10 hammer cross body
60X5 Bicep

Pulldowns, wide straight bad
150X10X3 sets slow and strict form
180X10

Pulldowns, 6" wide parallel grip
180X10X3 sets

Low pulls, same handle as last set
225X5X3 sets

Ab wheel
4X10
 

·
Registered
Joined
·
3,774 Posts
Discussion Starter · #2,260 ·
I had the last week off, vacation, missing working out wasn't planned, but the rest probably did me some good! I tried to do chest today, but a crowded gym left me doing whatever I could find to do.

Warm ups X2

Standing dumbbell hammer curls
40X15 (Front, side, bicep curl)
50X10 (5X front, 5X side)

Dumbbell floor press with pause at the bottom (triceps on the floor)
60X20X3 sets 1 minute interval (tough)

flat bench dumbbell press (the floor presses kicked my trips pretty bad)
80X15
90X10
100X7

Ab wheel
4X10

I only had a week off and felt liked a 98# weakling, that sucked.... It sure felt good to be back at it.
 
2241 - 2260 of 2278 Posts
Top