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My RAW power blog

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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 · #2,265 ·
Today was a low energy day, I'm not sure why, hydration was good, I think it may have been just one of those days...

Warm ups X2

Low pulls, 6" wide parallel grip handle
125X10
150X10
175X10
200X10
225X10
250X8

Pulldowns, wide straight bar
150X10X2 sets, It felt odd to do, after the low pulls, so I took a couple sets to get my mind into it.
175X8X3 sets

Ab wheel
4X10

An after thought, yesterday I felt like I'd be soooorrreee today, but it never materialized :( I was really looking forward to that, oh well, it's bothersome how it so hard to get sore anymore.
 

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Discussion Starter · #2,267 ·
Today, as of most Friday's anymore, was a hodge poge of items, whatever I felt like doing really. But I like it that way, so I'm good.

Warm ups X2

Incline dumbbell hammer curls
35X10
40X10X2 sets
45X10X2 sets

Lying triceps extensions used a curl bar
70X20
80X20
90X10
110X10X3 sets

TBDL
135X10
225X10
315X5X5 sets. This was very easy, but I felt I needed to get back into it slowly, I missed a week, and before that I passed for a bit due to unrelated(?) back tightness. It really does seem to be unrelated.

Ab wheel
4X10
 

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Discussion Starter · #2,268 ·
I finally got back to the gym today, work has been hell on workouts lately, as it will be coming up soon. I'll have to work around it the best I can. I wasn't sure what to do so I picked up where I wanted to be Monday.

Warm ups X2

Standing dumbbell hammer/bicep curls
35X20
40X15
50X12
50X10X2 sets All sets were a mix of hammers to the front, hammers cross body, or a standard bicep curl. Usually 5 reps of each, in the case of 10's, it was 5 & 5.

Dumbbell floor press, dead stop for each rep. I did a mix on bell positions starting with standard bench press position, then 45 deg out, and finally parallel close to my side.
50X20
60X20
65X18
70X15X3 sets

Lying triceps extensions, with a curl bar
100X10X3 sets

Ab wheel
4X10
 

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Discussion Starter · #2,269 ·
Todays workout was shoulders, I'd of liked to do more but getting over whatever it is I had makes it more difficult to up the volume just yet.

Warm ups X2

Dumbbell bentover raises (Rear delts)
30X154 sets, thumbs down grip, pinkies up.

Dumbbell side lateral raises
30X10X4 sets

dumbbell front raises, alternating thumbs up grip with regular horizontal hold.
35X15
40X10X3 sets

Ab wheel
4X10
 

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Discussion Starter · #2,270 ·
I'm trying to get back on track today, so I did my TBDL's, and started a new routine I'm going to try for a while. I've never really had a tried and true Deads program, so I will most likely try quite a few.

Warm ups X2

TBDL
135X10X2 sets
185X10
225X10
315X5
335X5X3 sets (per the routine) pretty easy, no belt, no straps of course.

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

Ab wheel
4X10
 

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Discussion Starter · #2,271 ·
Today was another mix up day, I'm following thru with the new TBDL program, but wanted some triceps work as well.

Warm ups X2

TBDL
135X10X2 sets
225X10
315X5
385X1X3 sets, 1 minute interval (held the last rep for 10 seconds at the top (no straps)).

Lying triceps extensions
90X15X2 sets
110X15
130X10X2 sets
130X8

Ab wheel
4X10
 

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Discussion Starter · #2,272 ·
Sticking with the TBDL program, I was able to work in some arms today, not much else, this deadlift stuff is tough on old guys.

Warm ups X2

standing dumbbell hammer curls (waiting for a platform to open for deads)
35X20
45X10
55X10

TBDL
225X10
315X5
365X5X3 sets

Standing dumbbell hammer curls, picking up from where I left off
55X10X2 sets

Ab wheel
4X10
 

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Discussion Starter · #2,273 ·
The gym is only open for a short time today so I went in for a quick chest workout, it seems like it's been a while since I've worked chest. I had wanted to do some bench press, but for some unknown reason I didn't get to it. I had to opt for dumbbells instead. In the warmup period EVERYTHING felt heavy, but as we went along things got much better, thankfully.

Warm ups X2

Flat bench dumbbell press (5's today)
60X15
80X15
100X5X5 sets (I need to go to the other Y where there are bigger dumbbells)

Single arm, flat bench dumbbell press
90X10
100X10
100X8X2 sets. (my last set I messed up the exchange with the dumbbell, had to sit up, adjust, and then knock out the left arm.)

Ab wheel
4X10

Sauna (it was VERY hot today, hotter than I've ever experienced at the Y, so 15 minutes was my max!)
 

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Discussion Starter · #2,279 ·
I finally made it back to the gym today, hopefully I can get back on track, I have a new schedule, but I think 3 or 4 days a week is doable. Todays workout was a hodgepodge of things, since I couldn't decide what I really wanted to do, other than deadlifts.

Warm ups X2

TBDL
135X10X2 sets
225X10
275X5
315X5
365X3
425X1
315 by 25 steps. I was inspired by Belnik and did a lift/walk bit. I picked up the weight, walked 10 steps out, and then 15 steps back. The extra 5 steps were to get it back up onto the platform it was originally on, I had rolled it out into the isle to do the walk/lift. Overall It felt pretty good.

Standing dumbbell hammer curls
35X15
40X10
45X10
50X8
55X8 (good enough for me)

Standing triceps pushdowns
80X20
110X10X3 sets

Ab wheel
3X10
 
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