Iron Sanctuary

Journals => Journals => Topic started by: ljimd on April 23, 2012, 05:43:09 PM

Title: Old Man - Keepin' it going
Post by: ljimd on April 23, 2012, 05:43:09 PM
Decided to do a journal here in hopes you guys can keep me going.  Competed last year, did ok
but have kind of lost my way. Been on a cut for over 2 years and sort of tired of it.  Just want to
experiment and try to add some strength and a few more pounds of mass. I'm 64 and mother nature
is getting tougher and tougher on me. Enough BS. I train mwf in the AM at home(I'm retired).

Monday bwt 164.2

Squats
barx8
100x8
120x8
150x6
170x5,5
120x8

Pullups - neutral grip
Bwtx888

BB inclines
115x8
125x8,8

Military Press
95x8
100x7,7

Skullcrusher
90x888
finish each set with 4 cls grp presses

Rope pressdown  (90degree with hand spread ala ntrlftr-Carl)
40x10,9,8

Trying for perfect form on each set (emphasis on trying)

Cals been running @1900-2100 - not fussy right now.

I'm open to criticism and suggestion - it's how I learn. Plus, I'm partial to dark beer.
Title: Re: Old Man - Keepin' it going
Post by: Bando on April 23, 2012, 06:02:23 PM
Welcome to the journals!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 23, 2012, 06:10:00 PM
Welcome to the journals!

Thanx man - saw you doin some deep front squats - how's ole man knees?
Title: Re: Old Man - Keepin' it going
Post by: FLEX on April 23, 2012, 06:12:50 PM
On a cut for TWO YEARS?

I don't even.............

Welcome to the journal section of the Sanctuary.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 23, 2012, 06:19:39 PM
On a cut for TWO YEARS?

I don't even.............

Welcome to the journal section of the Sanctuary.

Yeah, I know it sounds weird but the first year was getting ready to compete,  the last 12 months,
I had planned on two more comps but some medical stuff effed me up. Shyt happens.  Thanx for
stopping by.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 25, 2012, 03:33:59 PM
Wed bwt 164.2

n-pullups
bwt x 12,9,8  got a couple extra today

power cleans (haven't done these in quite a while, just added them - felt good)
barx8
100x5,5,5

rows
barx8
135x5,5,5
115x8

db hammers
40x6,6,6

incl db  @45 degree
30x8,8,6

Trying to decide whether or not to maintain, try to add a little mass or go back into cutting mode. Carrying about 6 extra pounds (hope a little of it was added mass). Won't know until I cut again.
Just thinking out loud.
Title: Re: Old Man - Keepin' it going
Post by: hochspeyer on April 25, 2012, 03:38:32 PM
New journal.

Shiney.

Welcome. :ninja:
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on April 25, 2012, 03:45:09 PM
Welcome to the journals  :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 25, 2012, 03:50:48 PM
New journal.

Shiney.


Welcome. :ninja:

Thanx for stopping by hoch
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 25, 2012, 03:51:41 PM
Welcome to the journals  :)

Thanx man
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 27, 2012, 03:16:41 PM
Fri bwt 163.8

Been having some shoulder pain from benches so I'm trying something a little different for me.
Set the safeties on the cage @1" above my chest and moved my grip in 2" per side and came
to a slow dead stop at the safeties then press out. Also tried to keep arms at 45 degrees from my body. Made for some really hard reps but felt good. I'll know more tomorrow. Now if I can just get my right knee to cooperate on squat day Monday.

Bench
barx8
115x6
165x6
175x5
185x3,3
165x5

Db incl
35x8x3

Military press
barx8
95x8
105x7,7

Laterals
20x8x3 

Close grip bench
115x8
135x7,7

Rope downs
45x8,8,9

Diet at maintenance 1850-2000  p-150 c-125 f-@90/100

Other than some nagging knee and shoulder pain, not a bad week.




Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on April 27, 2012, 03:35:23 PM
Shoulder pain sucks  >:(

I dropped all barbell work from chest day about 6 weeks ago because of it. I only use dumbbell's now and it seems to be helping.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 27, 2012, 03:50:41 PM
Shoulder pain sucks  >:(

I dropped all barbell work from chest day about 6 weeks ago because of it. I only use dumbbell's now and it seems to be helping.

Yeah, might be in my future too. I'm hoping limiting my ROM a little might help. I dunno yet.
I see you had a big leg day today. My knee started to hurt just reading it. Keep killin' it man.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on April 27, 2012, 08:00:01 PM
Sometimes the 1" less ROM makes all the difference in the world.

Unfortunately my gym doesn't have a power cage.

Sorry about the shoulder issues; we're in the same boat.  But good work, man.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 28, 2012, 08:12:51 AM
Sometimes the 1" less ROM makes all the difference in the world.

Unfortunately my gym doesn't have a power cage.

Sorry about the shoulder issues; we're in the same boat.  But good work, man.

Thanx man, it's the day after and shoulder feels ok so far. Minor doms in my pecs make me think the reduced ROM is nearly as effective as full ROM, we'll see.  Only pain today is between the ears - a trip to the Comedy Club last nite lol.

Hope your shoulder holds up, I know you have longstanding issues.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on April 28, 2012, 01:01:35 PM
Shoulder pain sucks  >:(

I dropped all barbell work from chest day about 6 weeks ago because of it. I only use dumbbell's now and it seems to be helping.

Yeah, might be in my future too. I'm hoping limiting my ROM a little might help. I dunno yet.
I see you had a big leg day today. My knee started to hurt just reading it. Keep killin' it man.


Thanks man.

Glad to hear your shoulder is playing nice  :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 29, 2012, 03:41:14 PM
I don't usually train on Sunday's but I'm trying to squeeze some work in b4 Wed. I'm going to spend a few days at my trailer by the lake with some cold beers - if the weather is OK. It's supposed to be. I told the wife I might take a couple db's with me - she Bert stared me.

Sunday bwt 164.0

Neutral grip pullups
bwt x 13, 9, 7  (got an extra on the front - but lost it on the back)

Power cleans
bar x 6
105x5,5,5

BB rows
140x5,5,5
115x8

Shrugs
165x6,6,6

BB curls
bar x 6
85 x 5,5,5

E-Z bar Spider curls
50x8,8,8  (3sec up, 3sec down)


No soreness in my shoulder from Fri bench. I hope I'm on to something.
Now if I can get my right knee to stop barking when I squat tomorrow.

All in all - not a bad day.



Title: Re: Old Man - Keepin' it going
Post by: Bando on April 29, 2012, 04:32:56 PM
Nice work for an off day.

Did not realize anyone else here was incorporating Olympic lifts into their routine
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 29, 2012, 05:23:11 PM
Nice work for an off day.

Did not realize anyone else here was incorporating Olympic lifts into their routine

Thanx.

Yep, my first intro to the weights was Oly lifting back in the early 60's. Competed a couple times
as a teen b4 I got drafted. I have soft spot for it, although, I haven't done much about it. I love the snatch but as I train at home with a low ceiling, I just do what I can. Flexibility ain't what it used to be.  Sad day when they dropped the press. Great upper body exercise. Oly lifters are true athletes in my book. In noticed you are getting into it. Good for you.   
Title: Re: Old Man - Keepin' it going
Post by: Polishedball on April 29, 2012, 05:25:42 PM
I need to find someone to teach me these OLY moves,  as i fail badly when trying to mimic what I see. 

Great work.
Title: Re: Old Man - Keepin' it going
Post by: Bando on April 29, 2012, 05:32:18 PM
I got lucky. I belong to a lifting club at work and a young Man who really knows his stuff offered to train me. The other day we did a photoshoot and he power cleaned 315  :o
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 29, 2012, 05:34:27 PM
I need to find someone to teach me these OLY moves,  as i fail badly when trying to mimic what I see. 

Great work.

Thanks. I'm sure with your strength and work ethic you would certainly excel at Oly lifting too
if you decided to do it.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 29, 2012, 05:37:59 PM
I got lucky. I belong to a lifting club at work and a young Man who really knows his stuff offered to train me. The other day we did a photoshoot and he power cleaned 315  :o

315 power clean is darned impressive. I'd start picking his brain if I were you. Since you joined a club,
do you intend to eventually compete. That'd be cool.
Title: Re: Old Man - Keepin' it going
Post by: Bando on April 29, 2012, 05:41:35 PM
I got lucky. I belong to a lifting club at work and a young Man who really knows his stuff offered to train me. The other day we did a photoshoot and he power cleaned 315  :o

315 power clean is darned impressive. I'd start picking his brain if I were you. Since you joined a club,
do you intend to eventually compete. That'd be cool.

Yes, the kid is 19, maybe 190lbs, like I said I got lucky. I don't plan to compete, got into it way too late in the game.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 29, 2012, 05:50:30 PM
Ain't never too late B. Hell, I competed in bb comp at 63. You could do it. I saw your video doing
deep cleans. You could do it.

Oh, back in the 60's got to watch this guy train at Shubert's Olympic Health Club in Cleveland.
(http://upload.wikimedia.org/wikipedia/commons/thumb/f/f2/Mahmoud_Namjoo_4.jpg/250px-Mahmoud_Namjoo_4.jpg)

Chuck Vinci, Oly gold in '56, 60', he had incredible arms.
Title: Re: Old Man - Keepin' it going
Post by: Bando on April 29, 2012, 06:13:46 PM
Cool 8)

You ever check out Norwich Grad on bb.com? We should get him over here, the guy has some strong Oly lifts.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 29, 2012, 06:37:38 PM
Yeah, he's a serious lifter and coaches young people. He always posts informative stuff. 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 01, 2012, 03:09:38 PM
Forgot to post my leg day yesterday, so I'll do it today.

Sunday Bwt 164.0

Right knee is still paining me so I decided to loosen it with some front squats

Front squat
115x6x8  (felt looser but still achy)

Leg ext
60x15,15,20

BB calf raise
115x20,20,20

Not real happy with it, but I'll work thru it.

Monday Bwt 164.8

Left shoulder has been sore lately - tried a modified grip and high safeties to see what the hell.
Anyway, dropped the safeties down and tried to push it a little today and see what happens.

Bench
115x8
165x5
185x6
205x3

BB Press (shoulder felt ok)
115x8
125x5,5
135x1
140x1

DB laterals
20x8,8,8

CGBP
115x8
135x8
155x6

Rope downs (tri's)
45x8,8,9

I've got to push through these aches and pains. It's hurtin' my confidence a little.

Anyway got the wife to take some videos of todays w/o. Never posted any b4
Is the best way to use youtube? Appreciate any feedback.

Oh, any feedback or criticism on the w/o's is welcome.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on May 02, 2012, 11:13:46 AM
Yes youtube is the best way to go with the vids.

Front squats look good for someone with a sore knee  ;)

How's the shoulder?
Title: Re: Old Man - Keepin' it going
Post by: Bando on May 02, 2012, 11:17:13 AM
Do you warmup?

Do you BB's or DB's for bench?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 06, 2012, 03:51:54 PM
Yes youtube is the best way to go with the vids.

Front squats look good for someone with a sore knee  ;)

How's the shoulder?

Sorry for the delayed response. Been out in the woods for 5 days.
Thanks for the youtube recommendation, I might set up an account this PM.

Front squats don't bother my knee like back squats. Maybe because of my stance is narrower?
I'll be testing this out tomorrow.

Shoulder feels good, other than a little benching last week, I left chest alone. I tried to alter
my form to keep my arms at about 45 degrees. It will take a while after years at 90 degrees.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 06, 2012, 03:55:50 PM
Do you warmup?

Do you BB's or DB's for bench?

Sorry for the late response. Been out in the woods - no phone or pc.

I use mostly barbell. I only have 50# db's here at home.

Minimal warmup, only a couple workup sets on the big three.
Title: Re: Old Man - Keepin' it going
Post by: Bando on May 06, 2012, 04:15:13 PM
Do you warmup?

Do you BB's or DB's for bench?



I use mostly barbell.

Minimal warmup, only a couple workup sets

That's a good recipe for shoulder issues.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 06, 2012, 07:52:09 PM
I'm trying to get used to posting video. My first attempt is this cheesy lateral set.
No music, just heavy breathing lol.
laterals 008 (http://www.youtube.com/watch?v=yiKvB_HEVBM#ws)
Title: Re: Old Man - Keepin' it going
Post by: Bando on May 06, 2012, 08:03:09 PM
^^ traps look good.

Gotta have some music though Man.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 06, 2012, 08:07:34 PM
^^ traps look good.

Gotta have some music though Man.

^^^^ no doubt.
Title: Re: Old Man - Keepin' it going
Post by: Bando on May 06, 2012, 08:10:41 PM
^^ traps look good.

Gotta have some music though Man.

^^^^ no doubt.

They suck.

I worked out to Eminem today.

:D
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 06, 2012, 08:17:56 PM
^^ traps look good.

Gotta have some music though Man.

^^^^ no doubt.

Who's M&M?




JK

Don't laugh, I usually w/o to CNBC.  I'm an old guitar/bass player, music distracts me when I train.
I'm always trying to follow the chord changes and listening for scales. Weird huh?

They suck.

I worked out to Eminem today.

:D
Title: Re: Old Man - Keepin' it going
Post by: Bando on May 06, 2012, 08:42:38 PM
I'm an old guitar player also, been playing 24 years.

You won't hear any guitar on an Eminem CD  8)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 07, 2012, 02:56:58 PM
Monday Bwt 163.6

Front squats
barx10
95x8
115x5,5,5
95x8

Leg ext
60x15,15,20

BB bench
115x8
165x6,6,6

Incl flys (45degree)
30x8,8,8

BB press
barx8
95x8
115x5,5

Laterals
20x8,8,8

cgbp
135x8,8,8

Rope downs
45x8,8,8

Starting a new 8 wk training cycle, shooting for good form and increasing weights.
Have almost decided to compete again this October. So I'm going to slowly drop some fat and see
how it goes.

Will be hanging around 1800 cals for a while.
Title: Re: Old Man - Keepin' it going
Post by: Bando on May 07, 2012, 03:17:41 PM
Will be hanging around 1800 cals for a while.

 :o

That sounds like a good breakfast.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 07, 2012, 03:27:15 PM
Ya do what ya gotta do bro.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on May 07, 2012, 04:12:58 PM
Good to see you got a vid up.

So what's the new routine going to look like?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 07, 2012, 04:26:20 PM
Good to see you got a vid up.

So what's the new routine going to look like?

Thanx, I'm no computer whiz but I think I got it figured out.

Not much different from the last one. Gonna try to work on some weak spots (quads, upper chest
and lower lats). I've bulked about #8  over my last comp wt and am anxious to see if there is
any mass gain. I'll find out as I cut down. I'll stick with the big three plus presses and cleans
and a few iso exercises. Nothing fancy. At my age(64), staying even is a plus.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on May 07, 2012, 04:45:58 PM
In4 the results.
Good luck  :)
Title: Re: Old Man - Keepin' it going
Post by: hochspeyer on May 08, 2012, 09:19:14 PM
Good first video. That's one more than I've posted.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 08, 2012, 09:28:29 PM
Tuesday Bwt 162.0

neutral grip pullups
bwt 10,8,8

deads (working on form- slow w/deadstop)
115x6
135x5,5,5

power cleans
95x5,5,5

rows
115x6
135x5,5,5

shrugs
165x6,6,6

bb curls
80x5,5,5

db spiders
25x7,7,7

Should be interesting. I'll try ramping wt each week as I do a slow cut.
A couple pics to see where I'm starting from.

(http://imagecdn.bodybuilding.com/img/user_images/growable/2012/05/08/30305932/profilepic/1sBS4PPh1E1em0ngpbxZJ9GInOfLA198p.jpeg?1336561977)

(http://bodyspace.bodybuilding.com/img/user_images/growable/2012/05/08/30305932/profilepic/1UeP1RdTDkjEZq2wsrnRwvAtyrsLO7297p.jpeg?1336561977)

(http://bodyspace.bodybuilding.com/img/user_images/growable/2012/05/08/30305932/profilepic/1No2RvvH38vcAeZdoGsRw0NBYwHE582p.jpeg?1336561977)

(http://bodyspace.bodybuilding.com/img/user_images/growable/2012/05/08/30305932/profilepic/1Qt99fKcnxFdr5TmriYK0VrmrbVjZX746p.jpeg?1336561977)


Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 08, 2012, 09:30:55 PM
Good first video. That's one more than I've posted.

Thanks Hoch, I'm still trying to learn the picture/video stuff.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 10, 2012, 01:16:53 PM
Thursday Bwt 162.6

Squats (no knee pain-tried to keep reps slow and deep)
barx10
95x6
115x6
135x6
165x3,3,3
115x8

Bench
115x8
165x6
185x3,3,3

Incline flys
30x8,8,8

BB standing press
barx8
95x6
120x5,5,5

Laterals
20x8,8,8

cgbp
145x7,7,7

rope dns
45x8,8,8

Everything felt good. No barking knees or shoulder.

Headed to the lake for three days.   
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 14, 2012, 05:43:51 PM
Mon Bwt 162.6

Squats
barx8
95x6
115x6
135x6
170x3,3,3
115x8

N-pullups
Bwtx8,8,8

Deads
115x6
165x4
185x4
205x2,3

rows
115x8
140x5,5,5

BB shrugs
170x6,6,6

BB curls
85x5,5,5

DB spiders
25,7,7,7

1hr yardio after w/o

Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 15, 2012, 12:13:10 PM
Tues  Bwt 161.2

Bench
barx6
115x6
165x6
190x4,4,4
165x6

DB incl flys
35x8,8,8

Standing bb press
barx6
95x6
125x4,4,4

Laterals
20x8,8,8

CGBP
150x7,6,6

Rope dns
50x8,8,8

BB calf raise
165x15,15

Still working on the closer grip for bench with elbows in to save my shoulder. Seems to be working OK. No twinges. Kind of humbling having to keep the weight down though.

All in all, good w/o. Keeping the diet steady with minor drop in cals 100-200 daily. No hurry.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on May 15, 2012, 03:48:18 PM
Good to hear your shoulder is still playing nice  :)

You're looking quite lean in your pics already. Have you got a target weight in mind?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 15, 2012, 05:21:02 PM
Good to hear your shoulder is still playing nice  :)

You're looking quite lean in your pics already. Have you got a target weight in mind?

I think the grip and elbow change is helping me on the shoulder. Fingers are crossed.

I competed last year at @156#(153 after water drop). Been trying to add some mass this year.
I put on 8# and am now trying to slowly peel off some fat and see if I got any mass to show for it.
Trying evaluate if what I tried did any good. I was hoping to snag a couple #'s, but I don't know'
We'll see.

Thanks for asking.

Saw your progress pics. Upper body lookin' thick.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 20, 2012, 03:30:44 PM
Been out of town camping and forgot to post Thursday's w/o.

Thurs  Bwt 162.0

Squats
barx6
95x6
115x6
135x6
170x4,4,4
115x6

Neutral grip p/u
bwtx9,8,8

Cleans
barx5
110x5,5,5

Rows
115x8
140x5,5,7

BB shrugs
170x6,6,6

BB curls
85,5,5,5

DB spiders
25x7,7,7

All in all a pretty good week, no major pains.

Title: Re: Old Man - Keepin' it going
Post by: Bando on May 20, 2012, 08:34:25 PM
I need to get back to my Oly lifts, you're making me look bad
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 23, 2012, 01:36:32 PM
OK, this week I got a crappy start. Monday, had to help my 85yo mom deal with some medical stuff.
So, no training. Tues I thought I would try some stuff I saw on some Larry Scott videoes. No lockout front squats w/leg ext and curls in tri-sets, plus some other nonsense.  After I was done, I felt like I wasted my time, so today I got back on schedule, minus squatting.

Wed Bwt 162.6

Neutral grip p/u's.
bwt x 10,8,8

Deads
115x5
165x5
205x3,3,3

Rows
115x8
145x5,5,5

BB shrugs
175x6,6,6

BB curls
85x5,5,5

BB spider curls
45x8,8,8

Think I'll squat again tomorrow.



Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 24, 2012, 05:48:43 PM
Thurs Bwt 163.6

Squats
barx6
95x6
115x6
135x6
175x3,3,3
125x8

Bench
115x8
165x6
185x4,4,4 (still working on closer grip and tighter elbows. Wts feel too light but shoulder feels good)

Standing bb press
barx6
95x6
120x5,5,5

CGBP
135x7,7,7

No iso work today. Last w/o for the week. Heading to the lake for the holiday in the AM.
Nothing but cold beer and brats in my future.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on May 25, 2012, 05:34:56 PM
185 bench with no shoulder pain = good bench.

Enjoy your time at the lake  :)
Title: Re: Old Man - Keepin' it going
Post by: hochspeyer on May 28, 2012, 08:21:31 PM
Cold beer+brats=good time! 8)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 31, 2012, 02:10:04 PM
185 bench with no shoulder pain = good bench.

Enjoy your time at the lake  :)

Thanks man, I did.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 31, 2012, 02:10:37 PM
Cold beer+brats=good time! 8)

Yep, there is a heaven.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 31, 2012, 02:33:04 PM
Been slackin' on posting. I'm going to catch up now.

I had a convo with an old bbing buddy the other day about volume and reps, and he said he
lowered his weight and upped his sets and reps and got an awesome pump and given our respective ages (he's 62, I'm 64) we shouldn't go as heavy anymore. I told him I thought he was full of shit, and heavy was a relative term, but I would give it a try on my next w/o and let him know.

Well, I did on Tues. and I still think he is full of shit. Anyway here it is:

Tues  Bwt 162.6

BB squat close stance
115x4x10
Bench
135x4x10
Pendlay row ss w/leaning rope pulldowns
75x4x10
Seat bb press
85x4x10
Incline db curls(25#) ss w/cgbp (115#)
4x10
BB spiders (45#) ss w/ rope dns (45#)
4x10

Thurs Bwt 162.4

Squats - regular stance
barx6
95x6
115x6
135x6
175x4,4,4
125x8

N-pullups
Bwt x12,8,8

Deads
115x6
215x3,3,3

BB row
115x8
150x5,5,5

BB shrugs
175x6,6,6

BB curls
90x5,5,5

BB spiders
50x6,6,6

I ate and drank heavily while at the lake, but bwt didn't move much.


 
Title: Re: Old Man - Keepin' it going
Post by: hochspeyer on June 01, 2012, 09:26:57 AM
"Age" and "heavy" and "volume" are all relative. If someone aged 50 has never lifted before, 5 sets of 5x50  BB bench could be considered high volume AND high weight. Just sayin.'
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 03, 2012, 04:34:31 PM
"Age" and "heavy" and "volume" are all relative. If someone aged 50 has never lifted before, 5 sets of 5x50  BB bench could be considered high volume AND high weight. Just sayin.'


Yep, agree Hoch.

I just posted a pic in the triceps thread at bb.com and thought I would drop it in here also.

(http://i1094.photobucket.com/albums/i447/ljimd/6-3-12tri.jpg?t=1338754487)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 04, 2012, 12:57:29 PM
Mon    Bwt 163.8

Squats
barx6
95x6
115x6
145x6
180x3,3,3
125x8

Bench (complete stop on chest, elbows in and slo. Tryin not to piss off my shoulder)
115x6
165x6
190x3,3,3
165x8

Standing bb press
barx6
115x6
125x4,4,4 <- last rep tuff!!!

Weighted neutral grip pullups
Bwt +10# x6,6,6

CGBP
145x7,7,7

Rope downs (on lat mach for tri's)
50x8,8,7

I was going to cut a little for the fall, but I'm feeling so good I think I'll stick at maintenance and see where I go. No aches, no pains. Another one in the books.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on June 04, 2012, 05:48:47 PM
Looking good in the pic man  :)

What split do you do ? Monday looked like a little of everything.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 04, 2012, 06:21:53 PM
Looking good in the pic man  :)

What split do you do ? Monday looked like a little of everything.

Thanx on the pic.

Yeah, the split looks funny but it's just a modified push/pull. I alternate each week ABA, then BAB etc.
A w/o Push
Legs
Chest
Delts
Triceps

B w/o Pull
Back
Biceps

For the summer I've cut down to 3x week Mon, Tues and Thurs (sometimes Wed instead of Tues). Reason is I've got a trailer at a campsite where I spend the weekends. Anyway back to the w/o, I squat every Mon and Thurs - reason is because I need it. I also try to do pullups as often as possible - same reason, I need more back width. I'll add a 4th w/o in the fall, especially if I decide to compete again. So far it's working out pretty well minus the shoulder. I'm only 5 or 6#'s over where I want to be.

Hope this made sense. Thanx for asking.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 05, 2012, 12:45:47 PM
Tues  Bwt 163.0

Deads
115x5
165x5
225x3,3,3

Cleans
95x5
110x5,5,5

BB Row
115x8
155x5,5,5

BB shrug
180x6,6,6

BB curls
95x5,5,5

BB spiders
55x7,7,7

Maybe some yardio later.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on June 05, 2012, 04:58:44 PM
Yep it made sense, thanks for the explanation  :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 07, 2012, 12:57:11 PM
Thurs Bwt 163.2

Squats
barx6
95x6
115x6
145x6
180x4,4,4
130x8

Bench
115x6
165x6
190x4,4,4

Standing bb press
barx6
95x6
125x5,5,5

Weighted n-grip pullups
Bwt+10x8,7,6

CGBP
150x7,7,7

Rope dns
50x9,9,9

Headed for the campsite in the AM.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 11, 2012, 01:05:12 PM
Monday Bwt 165.6 (high carb weekend)

Squats
Barx6
95x6
115x6
145x6
185x3,3,3
135x8

Deads
115x5
185x5
235x3,3,3

Weighted p/u's
Bwt+10x8,7,6

BB Rows
115x8
165x5,5,5

BB shrugs
185x6,6,6

BB curls
100x5,5,5 (last rep was a cheaters delight)

BB spiders
60x7,7,7

Lots of sweating today but all in all a good one. No aches or pains.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on June 13, 2012, 04:14:27 PM


Lots of sweating today but all in all a good one. No aches or pains.

Any workout where you break a sweat and stay pain free is a good workout  :)


Can I ask, what are BB spiders?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 14, 2012, 05:40:28 PM


Lots of sweating today but all in all a good one. No aches or pains.

Any workout where you break a sweat and stay pain free is a good workout  :)


Can I ask, what are BB spiders?

BB spider curls - I turn the preacher pad around to face my chest. Arms hang straight down.
Really isolates the bi's.




Wed Bwt 164.0

The game has changed a little. My wife told me she wanted me to help her get back into shape.
I usually train at home but she wants to go to the fitness center here in town (attached to a
high school and well equipped), so I said OK, my lower back felt achy from Monday and I was due
for a deload week so I went for it. I usually don't use any machines, but I tried a few after
I got her going. So my next few w/o's will be a mishmash. (I trained here b4 my last comp and liked it. Only stopped because my training partner got hurt. Anyway here goes.

Chest press
120x3x12

Pec dec
100x3x10

Shoulder press
120x3x10

Cgbp
135x3x8 ( while some a-hole jumped rope right behind me)

Tricep press dns (on lat machine)
70x3x8

Decent pump - nothing special. Not a serious trainer in sight lol.


Thurs Bwt 164.0

Still deloading with an achy back

Leg press
2-100# plates 3x15  (low and close stance)

Pullups
Bwtx10,8,8,7

Bailed on rows

Seated DB curls
35x3x8

Bi-Machine
60x4x10
Title: Re: Old Man - Keepin' it going
Post by: Bando on June 14, 2012, 07:31:11 PM

The game has changed a little. My wife told me she wanted me to help her get back into shape.
I usually train at home but she wants to go to the fitness center here in town (attached to a
high school and well equipped)

we have one of those in my town and I'm a member. I like that it's open at 5:15 am and I can roll outta bed and hit the gym. On some occasions I'll visit after work and lift amongst the high schoolers, I feel like a pretty big fish in a small pond.

Funny, when I was in HS it seemed like all the kids lifting were pretty good sized, muscle wise. Maybe my fading memory or this is smaller school.

good that you're wife is getting it!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 15, 2012, 06:52:03 AM

The game has changed a little. My wife told me she wanted me to help her get back into shape.
I usually train at home but she wants to go to the fitness center here in town (attached to a
high school and well equipped)

we have one of those in my town and I'm a member. I like that it's open at 5:15 am and I can roll outta bed and hit the gym. On some occasions I'll visit after work and lift amongst the high schoolers, I feel like a pretty big fish in a small pond.

Funny, when I was in HS it seemed like all the kids lifting were pretty good sized, muscle wise. Maybe my fading memory or this is smaller school.

good that you're wife is getting it!

Not so bad in the summer with the kids gone. It will give me time to work on my "Get off my lawn" problem. And as far as the wife goes, yeah, she watched me for years and just shook her head. Now extra pounds and aches and pains has brought her over to the dark side. She thought I was an a-hole before - she ain't seen nothin' yet.
Title: Re: Old Man - Keepin' it going
Post by: Bando on July 04, 2012, 04:19:04 PM
what happened?

Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 05, 2012, 08:42:50 AM
Been hurt. Low back issue. Won't have a definite diagnosis till Mon when I go see the VA
doc. Been trying to work through it with stretching and light squatting. Lost form on rows(165#)
a couple weeks ago and following day I thought I was ruined for life.  Slowly feeling better, but
something is not right.

I am still training - but am very careful not to aggravate it more until I know what I'm dealing with.
* Sucks waiting 2wks to get into the VA docs.

Have hesitated posting for while my training has been a mishmash of what I can do w/o pain,
but have gotten back into it (very light) this week.

Mon Bwt 164.0

Legs

Squats - trying to get as low as possible and a pause on the bottom (makes the back feel good
oddly enough)
barx10
65x8
95x5,5,5,5,5

Sissy squats - Gironda style
bwtx10,10

Leg ext
50x25,25,25

Leg curls - these are painful went light as possible
25x10,10,10

Calf raise
bwtx20,20,20

Tues  Bwt 161.8
Chest/shoulders/Tri's

DB bench/db incl SS
30x10,10,10

Seated DB press
30x10,10,10

DB Laterals
20x10,10,10

Oly bar scull crushers
65x10,10,10

Rope press downs
50x10,10,10

Abs
Rope tucks  - ala Dave Draper (these made my back bark)
50x15,15,15

Down..... but not out!!!!

 




                              
               
   
Title: Re: Old Man - Keepin' it going
Post by: Bando on July 05, 2012, 09:13:23 AM
That sucks Man
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 05, 2012, 10:03:24 AM
Cost of doing business in this game, huh? Don't know many guys who don't get dinged up
now and then.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 05, 2012, 06:10:27 PM
Thurs  Bwt 164.0

Back/traps/bi's/abs

n-grip pullups
bwtx6,6,6,6,5

Rope pulls (lean back on lat machine slow pull to chest)
60x10,10,10,10,10
DB shrugs
40x10,10,10,10,10

BB curl
65x10,10,8,8,8

DB Hammers (3 sec eccentrics)
25x10,10,10,10,10

Rope tucks
50x12,12,12,12,12

Stayed away from low pulling or anything heavy till I get a read on this back.
Other than that (damn, nothing but aches and injuries this summer, shit.) w/o was just, OK.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 07, 2012, 08:29:25 PM
Yesterday, trying to push my aching ass out of my chair.

(http://i1094.photobucket.com/albums/i447/ljimd/8May004.jpg?t=1341706557)
Title: Re: Old Man - Keepin' it going
Post by: Bando on July 08, 2012, 08:25:24 PM
krikey them triceps must weigh 12 lbs each
Title: Re: Old Man - Keepin' it going
Post by: StressMonkey on July 11, 2012, 12:06:44 AM
Holy crap.  Your tris are unreal.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 11, 2012, 07:56:24 AM
krikey them triceps must weigh 12 lbs each

Naw, they just look big on a manlet.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 11, 2012, 07:58:48 AM
Holy crap.  Your tris are unreal.

Thanks SM. I've always had decent tri's, they respond fast. Probably genetics, now if I can
only get some of that meat on these birdlegs.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 11, 2012, 08:06:26 AM
Been a lousy journal poster here of late, lots of nagging injuries and medical issues (excuses,
excuses, excuses) but am hoping to be more regular.

Trip to the VA landed me a 5-day supply of prednisone for what was diagnosed as a pinched sciatic
nerve and disc dislocation. To be confirmed in a few weeks after a return trip to the VA hospital
with more tests. I am not crazy about the prednisone for the inflammation but here on day 3, the pain
is easing.

Anyhow, the last few weeks gave me a lot time to reevaluate what I'm doing. My ultimate goal
is competition and I was happy with a win in the over 50 and 60's last year in a local NMA contest.
But where to from there? Forward of course, well that's where the train left the rails. My brother
(my training partner and backstage and posing coach) almost dies with a freak head injury, and
I suffer through 3 skin cancer surgeries and @ 80 stitches. My wife developes a semi crippling disease so,
comps on hold for a while. Thought I take some time and would try adding some mass to my "stringy bodybuilder"
ass. Jerry B's words, not mine,but probably true - I competed at @153/155#.

Well, I started lifting as heavy as I could by myself (train at home now) adjusted my diet up a few hundred
cals (mostly beer - 1 slice of whole wheat bread and a glass of whole milk in the AM) a gained about 8/10#
(from Oct '11 thru one month ago) scale weight. I have no idea of how much mass I gained but my guess it is
in ounces (1/2" on quads - no changes anywhere else) as I'm training down (cutting if you will) and will soon know.

Even through this whiny litany of excuses I've have missed very few w/o's, and am still determined to build
the best body I can. This is where I want to throw out some props to some guys who knowingly or unknowingly
gave me though their videos/posts the motivation to make some changes and keep going.

Bando - suggested I start playing with db's for a while for RC issues (I was a bench freak for years and at
190# bwt 20yrs ago managed #335) I know - e-stats and I can't prove it, but it was so).

FLEX - watching his videos and checking his journal made me re-think the way I was squatting (depth, pause
and sheer phuckin'grit).

Ironwill - following him made me get back to basics of a solid 3day/wk split. After all these years of training
you get to think you are the smartest m'fer you know. A little humility facepalm was good for me.

Bo_Flecks - his workmanlike appoach and "power density" routine got me to try something new. I'm doing it
now. So far I like it.

induced_drag - his constant harangue about the importance of diet made rethink my "perfect diet".

OK enough of the ass kissing on to the workouts. The weights are light to accomodate my back for now, but hopefully
the progression will be fast. I'm committing to the muscle not the weight, if you know what I mean.

Sunday Legs Bwt 162.6

Squats - deep as possible with a 2 sec pause

95x10x5

Sissy squats (Gironda style) for stretch

bwtx10x5

Leg ext

60x10x5

Leg curls (these really aggravated my nerve problem but were doable)

35x10x5

BB calf raise

115x10x5


Tues Chest/delts/tri's/abs Bwt 159.6 (trying to use 2 sec pause at end of the concentric to improve stretch and form)

Db bench

35x10x5

DB incl

35x10x5

BB seated press

65x10x5

Laterals

20x10x5

BB skull krusher

70x10x5

Rope downs on lat machine

50x10x5

Rope tucks - these were tough on my back

50x13x5

Goal is 50 reps per exercise for min of 2 w/o's - then up the weight.

Have dropped cals to @1650 and added 1 gal water a day.
Title: Re: Old Man - Keepin' it going
Post by: Bando on July 11, 2012, 03:08:08 PM

Well, I started lifting as heavy as I could by myself (train at home now) adjusted my diet up a few hundred
cals (mostly beer - 1 slice of whole wheat bread and a glass of whole milk in the AM)

Beer in the AM?

I like the cut of your jib!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 11, 2012, 03:47:41 PM

Well, I started lifting as heavy as I could by myself (train at home now) adjusted my diet up a few hundred
cals (mostly beer - 1 slice of whole wheat bread and a glass of whole milk in the AM)

Beer in the AM?

I like the cut of your jib!

Beer with din-din.  Even during my last cut for a comp, I allowed myself one a day for the last four
weeks. Drank a 16oz LaBatt Blue on the way out of the comp. That can resides on my trophy stand
to this day.

Weekends are carb-ups for me and I use beer liberally.  I don't trust non-drinkers. Just the
way I roll.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on July 11, 2012, 05:35:25 PM
Just a quick drive by (I'm slacking at posting ATM as well)

You sir have been through some serious shit, at yet are still focused on moving forward.

Major props to you, and although I haven't been around much lately, I'm with you every step of the way  :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 11, 2012, 06:05:48 PM
Just a quick drive by (I'm slacking at posting ATM as well)

You sir have been through some serious shit, at yet are still focused on moving forward.

Major props to you, and although I haven't been around much lately, I'm with you every step of the way  :)

Thanks,  but I'm sure we all have bumps in the road (you are probably no exception).
In a way, sometimes it makes you look at what you're doing in a different way - maybe some good comes out it, huh? Thanks for stopping by - I'll return the favor.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 13, 2012, 07:07:45 AM
Fri Bwt 159.6

Normally this would be Back/trap/bi day. Instead the VA dermo doc found a slot for me this AM
After that, taking my stitches and a cooler of beer to my camp and lick my wounds. Hope you all
have a good weekend. Will practice Bando's tendonitis curls at the fishin' hole.
Title: Re: Old Man - Keepin' it going
Post by: Bando on July 13, 2012, 08:34:18 AM
Fri Bwt 159.6

Normally this would be Back/trap/bi day. Instead the VA dermo doc found a slot for me this AM
After that, taking my stitches and a cooler of beer to my camp and lick my wounds. Hope you all
have a good weekend. Will practice Bando's tendonitis curls at the fishin' hole.

a man with a plan!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 17, 2012, 01:25:11 PM
Enjoyed the weekend, caught some fish, drank some beer. That's the good part.
The prednisone I took for my back bloated me and only eased my pinched sciatic
nerve pain slightly. Oh well shit happens.Still keeping the weights light while
I rehab.

Monday Bwt 163.6

Squats - with a pause on the bottom for stretch
95x10,10,10,8,8

Bench - same pause for stretch
120x10,10,10,10,10

Seated press - had to be careful with this
70x10,10,10,10,10

BB skull crusher - only exercise that doesn't tweak my back
75x10,10,10,10,10

All in all not a bad w/o even though weights light. Deep squatting eases my back pain
oddly enough. Makes the pain almost go away, still some in the back of my left thigh.


Tuesday Bwt 160.8

Neutral grip pullups
8,8,7,5,5

Deads - just had to go through the motion and see what happened - it was painful
95x5,5,5

Chest supported db rows - I had been wanting to try these - they felt good - went real light
30x10,10,10,10,10,10

BB shrugs - bending over to grab the bar ouch!!!
95x10,10,10,10,10

BB curls
65x10,10,10,9,9

Progress will be slow for a while but I'll be back(pun intended).

Nothing new on the nutrition front. 1650/1800 cals through the week. Carb up on the
weekends. I'm pretty stable.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 19, 2012, 06:48:20 PM
Thurs Bwt 160.4

Legs/Chest/Delts/Tri's

Squats
95x10x5

Bench Press
135x10x5

Seated BB Press
80x10x5

BB skull crusher
80x10,8,8,7,7


Nothing fancy, 20 good sets.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 26, 2012, 12:03:28 PM
Thurs bwt 160.2

Squats

barx6
115x5,5,5,5,5

Wide grip pullups

bwtx8,6,5,5,4   - way tougher than I thought

Chest Supported db rows

30x10,10,10,10,10   big squeeze on the top

BB shrugs

115x10,10,10,10,10

BB curls

65x10,10,10,9,9

DB hammers

25x8,8,8


Still babying my back, but it's much better.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 27, 2012, 11:02:22 AM
Friday Bwt 161.2

Chest/delts/tri's

Bench -  been doing these with a complete stop and pause to maintain perfect form. Trying to protect my shoulder and so far it's working but it keeps my weight and reps down. Oh well.

115x8
165x5
185x3
205x1
165x10 - reg reps no pause

Db flys
30x8,8,8

Seated Press
barx8
95x6
115x5
125x5
135x3

Db Laterals
25x8,8,8

Oly bar skull krushers with cgbp finish
95x8+4,8+4,7+4

Felt good.

Have great weekend everyone. I'm going fishin' in a few hours. Cold beer in my future.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 13, 2012, 03:42:15 PM
Ok, been gone from the journal for a while. Had a couple scary medical issues to deal with in addition
to shoulder pain and a pinched nerve in the back. Won't go into it unless someone asks and they are
not resolved yet, but I intend to keep going best I can.

Monday Bwt 160.6

Legs/back/traps/bi's

Squats
120x66666

N grip pullups
Bwt x66666

Chest supported db rows
35x66666

BB shrugs
120x66666

BB curls
75x66666

DB hammer curls
30x777

Still doing my experiment with Leangains - eating window 11AM-5PM. Missing breakfast b4
w/o. Have dropped a couple pounds. Feel weak in the AM. Funny thing is I look way better than
I feel.
Title: Re: Old Man - Keepin' it going
Post by: Bando on August 13, 2012, 04:00:03 PM
aren't you supposed to have an 8 hour eating window with leangains? Krikey you're fasted 18 hours a day
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 13, 2012, 04:20:25 PM
aren't you supposed to have an 8 hour eating window with leangains? Krikey you're fasted 18 hours a day

Just works out that way. I train from 9:30 to 11AM.  B4, I ate at @9AM, then trained 10:30 to @noon.
Guess it's just my bastardized version. Problem is getting cals stuffed in the small window. Never hungry. We'll see.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 14, 2012, 09:35:31 AM
Tuesday  Bwt 159.8

Calves and Abs

Calf raise   (raise on big toe - better flex)
bwtx25,25,25,25

Rope tucks (slow with big squeeze)
30x20,20,20,20



Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 15, 2012, 11:20:58 AM
Weds Bwt 160.2

Chest/Delts/Tri's

bench press (elbows in 2 sec pause on chest to hold form - it's coming along) no pain
barx8
155x5,5,5,5,5

Incline db flys
30x777

Seated bb press
110x5,5,5,5,5

Laterals
20x7,7,7

CGBP
130x5,5,5,5,5

Oly bar krushers
75x7,7,7

Good w/o. 1st day I didn't feel weak from my Leangains experiment. Tuff stuffing my 1700 cals
into a six hour window. Waist has dropped almost 1/2" in two weeks. Down to 30.25".
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 20, 2012, 02:11:06 PM
Monday  Bwt 162.0

Legs/Delts/Tri's

Squat  - going slow here trying not aggravate my sciatic
barx6
95x6
115x6
135x5
155x3,3
135x5

Bench
115x6
135x6
165x6
185x3,3,3

Military press
barx6
95x6
115x6
120x3,3
95x8

CGBP
115x7
135x7,7,7

Oly bar krushers
80x7,7,7


Gained back 1/4" in on my waist(30.5). Not sure if last weeks measurement was a fluke or not.
I'm thinking it's water.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 22, 2012, 05:14:39 PM
Wed  Bwt 160.2

Back/Traps/Bi's

Neutral grip pullups
Bwtx7,7,7,7,5

Deads - back is holding up here, takin' it easy
barx6
95x6
115x6
135x5
165x3,3,3

BB rows
barx5
95x6
115x5,5,5

BB shrugs
135x5,5,5,5,5

BB curls
80x5,5,5,5,5

DB hammers
30x7,7,7

Upped cals to @2000/day 1 1/2hrs yardio
2 Killian Reds for medicinal purposes, feel better already.
Title: Re: Old Man - Keepin' it going
Post by: Bando on August 23, 2012, 12:07:38 PM
Waist has dropped almost 1/2" in two weeks. Down to 30.25".

any loss in lean mass? How's your energy?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 23, 2012, 03:54:34 PM
Waist has dropped almost 1/2" in two weeks. Down to 30.25".

any loss in lean mass? How's your energy?

Loss of lean mass?  - I don't think so. Didn't measure anything but waist though.
Energy?  - sucks, matter of fact I went back to feeding at (9AM) so I'm fed at my 10:30AM w/o making my fasting period  from 5PM to 9AM (16hrs) instead of 18. Right back where I started.  Feel better already. IDK, I guess I've been doing Leangains for 2yrs with even knowing it. It just worked out that way. I can't say that Intermittent Fasting is keeping me lean or the carb restriction
cause I've been doing both.  Go figure. 
Title: Re: Old Man - Keepin' it going
Post by: Bando on August 23, 2012, 06:17:26 PM
do you work a normal shift? The guys I know that do leangains fast in the am and feed in the PM. I've done a few fasted am weight workouts and they aren't bad. Do you know Timberwolf on bb.com? That's what he does.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 23, 2012, 07:01:07 PM
do you work a normal shift? The guys I know that do leangains fast in the am and feed in the PM. I've done a few fasted am weight workouts and they aren't bad. Do you know Timberwolf on bb.com? That's what he does.

The above bolded made me laugh. I've been retired for 3 years so I can pick and choose my w/o times. Am aware of Timberwolf  and what he does. Can't argue with his results. My problem is cramming enough cals in such a short time. Makes me feel uncomfortable. Back in the eighties
when I was competing(natty-that's another story), the way to get ripped was hi-carb then starvation. It worked, but the loss of mass was scary. Compete at 153, bulk to 190, compete at 160 then bulk to 195 blah blah blah. Nutritional science has come a long way since then, but some things never change. Last year I competed again. Started about a year ahead of time, but I climbed on stage at----------ready for this, 153. I did it this time as I stated above, a form of Leangains and keto. Only difference - legs smaller, arms bigger. Everything else the same.


I tell you Bando, after all these years (I competed in the 60's at 180# - chubby, big, but chubby)
and all the different dietary protocols the only thing that has worked the best with least amount of stress was limiting carbs and replacing them with fats.  I won't get on the genetic boogeyman shit
but there is something to it. And that "a cal is a cal" is bullshit too. Maybe for Joe Schmoe but not
serious guys.

Don't know why I started this sermon. But I did answer your question in the beginning, didn't I?
Later man.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 24, 2012, 11:51:17 AM
Fri Bwt 160.8

Legs/Chest/Tri's

Squats
barx6
95x6
115x6
135x6
155x4,4
135x6

Bench - done from chest high safeties with elbows in and dead stop. Working on form and saving
my cranky-assed shoulder. So far, so good.
135x6
165x6
185x4
210x1
225x0  (weak assed sissy couldn't get it going)
165x12

Seat bb press
barx6
95x7
120x5
130x4,4

CGBP
140x6,6,6,6

Oly bar krusher
85x6,6,8

w/o fasted. Felt crappy for about 10min, then ok. Other than missing the 225, pretty good day.
Headin' to the fishing hole and some cold beer. Hope everyone has a good weekend.


Took a couple update pics. Don't know if I will get them posted before I leave.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 26, 2012, 11:14:09 AM
24 Aug 2012 update pic bwt 160.8 65yrs 1 mo. Still playin' around with the Leangains stuff.
Holy shit - need to get some sun on them birdlegs.

(http://i1094.photobucket.com/albums/i447/ljimd/23Aug12-1.jpg?t=1345993662)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 27, 2012, 12:43:03 PM
Mon  Bwt 161.0

Legs/back/traps/bis

Squat
barx6
100x5
120x5
140x5
160x3,3
140x5

Neutral grip pullups
Bwt x12,8,8 <-------last rep was fugly

Deads
barx6
115x5
135x5
165x5
185x3,3

BB row
120x5,5,5,5

BB shrugs
140x5,5,5,5

BB curl
90x5,5,5,5  <----- some cheaters in here

DB hammers
30x7,7,7

Sciatic was barkin' but not enough to stop me. Hot and muggy, w/o longer than usual, 100 mins.
Determined to put on some more mass, especially in my legs - squattin' 2 days every week.
Title: Re: Old Man - Keepin' it going
Post by: Bando on August 28, 2012, 08:28:45 PM
do you do anything for the sciatic? My chiro gave me stretches that help a lot.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 29, 2012, 07:04:29 AM
do you do anything for the sciatic? My chiro gave me stretches that help a lot.

Same here - lying knees to chest, side to side blah blah + ibuprofen. Total pain in the
ass. Real pain in the ass.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 29, 2012, 12:10:10 PM
Wed  Bwt 159.8

Chest/Delts/tris

Bench - dead stop from chest hi safety pin, elbows in
135x6
165x6
185x6
205x3,3
185x6

Seated bb press
115x7
135x4,4
115x6

DB side laterals
25x7,7,7

CGBP
145x6,6,6,6

Oly bar krushers - drop behind head
90x7,6,6

All in all, not a bad w/o. Pain free. Energy ok. The beat goes on.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 31, 2012, 11:38:57 AM
Friday  Bwt 159.8

Quads/back/traps/bis

Front squats - narrow stance
95x6
115x5,5,5

Wide neutral grip pullups
bwtx8,8,8

BB cleans from hang
65x6
95x5,5,5

BB rows
125x5,5,5,5

BB curls
90x5,5,5,5

DB hammers
30x7,7,7

All went well today. Love the depth I can get on the front squats. Cals are 1800/2000 day. Scale not moving much. Gonna keep watch on this. Got my eyes on a couple comps next year. Need to set some more goals. We'll see.

Have a nice weekend everyone. Heading for the camper and the lake later this aftn.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 04, 2012, 12:38:29 PM
Hope all enjoyed their holiday. I know I did. Huge amounts of food and drink were had in
between fishing and all around partying. Anyhow,  back to work:

Tues  Bwt 163.4

Legs/Delts/Tris

Squats - still taking it easy here, but it's coming along
barx6
100x6
120x6
140x5
165x3,3
140x5

Bench - chest high safety from dead stop and elbows in
135x8
165x6
185x5
210x4,3
185x5

Seated barbell press
115x7
135x5,4
115x7

CGBP
150x6,6,6,6 - last set, tuff - lost form last 2 reps

Oly bar krusher
90x7,6,6


Back on regular feed today. 1800/2000 cals. W/o felt good. 100 mins.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 06, 2012, 01:00:01 PM
Thurs  Bwt 161.2

Back/traps/bi's

Neutral grip pullups
Bwtx10,10,8,6

Deads
barx6
115x6
135x6
165x5
185x4
205x2,2

BB rows
125x6,6,6,6

BB shrugs
150x5,5,5,5

BB curls
90x6,6,6,6

DB hammers with a twist at the top
30x7,7,7

All went well. I think I'm near my limit with the curls. Form is starting breakdown.
Sciatic barked in the beginning but slowly subsided. Trying to cram down my 2000 cals
everyday but missed yesterday (1700).

Update pic on the back.

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0355.jpg?t=1346950654)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 10, 2012, 12:48:20 PM
Mon  Bwt 161.8

Gonna be a deload week for me. Got some medical issues that need to be taken care of
this week. May or may not influence the training. Been kicking around the idea of adding more
volume and TUT.  Wanna get more tonnage per exercise without running out of gas. Played with it today on deload. Pumps were great - I miss that.

Quads/chest/delts/tri's

Squats - closed up the stance
115x10,10,10,10

Bench - elbows in - chest high safety pin
135x10,10,10,10

Seated BB press
100x10,10,8,8  <-----burned out last 2 sets

CGBP
120x10,10,10,10

Oly bar krusher
75x10,10,10,10


Nothing new on the diet front other than adding 1/3 cup oatmeal to my 2 eggs in the AM
for a few more carbs pre w/o. Still at about 1850/2000 day. Not much movement there.  Carbs up
to @150  a day. 

Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 11, 2012, 12:13:20 PM
Tues  Bwt 162.2

The deload continues. Had to squeeze a w/o in today - busy tomorrow. Threw in a few movements I haven't done for a while. Been doing a lot of thinking of where I want to go from here. Like I said Monday, I'm thinking of more volume and TUT and refining what I've got, tightening up the conditioning.  Anyway, here it is.

Back/traps/bi's

Rack chins with deep stretch and hold on top.
Bwtx10,8,7,7

Chest supported bb rows. Went light trying to tighten up the form and feel the muscles move.
65x10,10,10,10

BB pullovers - an oldtime fav of mine love the stretch
65x10,10,10,10

BB shrugs - slight forward bend to accentuate the full ROM
115x10,10,10,10

BB curls - cut off the top 1/3 of ROM here to keep constant tension
55x10,10,10,10

BB spiders
45x8,8,8,8

Title: Re: Old Man - Keepin' it going
Post by: Bando on September 11, 2012, 07:31:04 PM

([url]http://i1094.photobucket.com/albums/i447/ljimd/DSCN0355.jpg?t=1346950654[/url])


lookin' good Man!
Title: Re: Old Man - Keepin' it going
Post by: FLEX on September 12, 2012, 09:22:16 AM
Nice lat spread.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 12, 2012, 11:28:33 AM

([url]http://i1094.photobucket.com/albums/i447/ljimd/DSCN0355.jpg?t=1346950654[/url])


lookin' good Man!


Thanx
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 12, 2012, 11:29:54 AM
Nice lat spread.

Thanx, your back shot ain't too shabby either.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on September 12, 2012, 11:37:32 AM

Thanx, your back shot ain't too shabby either.

I was told it only looks good because of the angle and the "favorable lighting".

It was taken on my front walkway by my 16 year old son with a cheap Nikon digital camera w/ flash and all I did to the pic was crop it.

But yeah; thanks.  :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 12, 2012, 11:57:27 AM

Thanx, your back shot ain't too shabby either.

I was told it only looks good because of the angle and the "favorable lighting".

It was taken on my front walkway by my 16 year old son with a cheap Nikon digital camera w/ flash and all I did to the pic was crop it.

But yeah; thanks.  :)

Well, if defined delts, teres and traps is due to good lighting, I'm all for it. Progress is
evident FLEX. No doubt about it.
Title: Re: Old Man - Keepin' it going
Post by: Bando on September 12, 2012, 03:27:56 PM

Thanx, your back shot ain't too shabby either.

I was told it only looks good because of the angle and the "favorable lighting".

It was taken on my front walkway by my 16 year old son with a cheap Nikon digital camera w/ flash and all I did to the pic was crop it.

But yeah; thanks.  :)

do you wanna sell that camera?
Title: Re: Old Man - Keepin' it going
Post by: FLEX on September 12, 2012, 06:53:04 PM


do you wanna sell that camera?

It's broken now.  SRS.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 13, 2012, 09:16:54 AM
A thread over at bb.com about how your build changes over the years prompted me to
dig out some old pics. Span of 46 years.

1965

(http://i1094.photobucket.com/albums/i447/ljimd/OldBBPix001.jpg?t=1347540187)

1989

(http://i1094.photobucket.com/albums/i447/ljimd/Pittsburg89.jpg?t=1347540228)

2011

(http://i1094.photobucket.com/albums/i447/ljimd/3Apr11009-1.jpg?t=1347540909)
Title: Re: Old Man - Keepin' it going
Post by: FLEX on September 13, 2012, 09:20:57 AM

1989

[img]http://i1094.photobucket.com/albums/i447/ljimd/Pittsburg89.jpg?t=1347540228[/g]


Mirin' stache.

I got some old pics in the garage too, but I don't have a scanner.  Maybe one day I will get one.

I have one pic from 1994 digitized but that's it.  I'll post it in my journal in a minute.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 13, 2012, 09:48:07 AM

1989

[img]http://i1094.photobucket.com/albums/i447/ljimd/Pittsburg89.jpg?t=1347540228[/g]


Mirin' stache.

I got some old pics in the garage too, but I don't have a scanner.  Maybe one day I will get one.

I have one pic from 1994 digitized but that's it.  I'll post it in my journal in a minute.


Ha ha, still got the stache - it's all white now. Wife has been trying to get me to shave it
like forever. Might do it.

How's your shoulder? I just can't get the achyness out of mine.  Tried everything. Going to db's this week for some relief. Tweaked the the damn thing mowing an steep incline for my mother yesterday. Too many years of heavy cheating bench presses I guess.

Like to see your old pics.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on September 13, 2012, 09:58:49 AM

How's your shoulder? Too many years of heavy cheating bench presses I guess.


My shoulders are a joke.

I went to university later in life (age 27) and until then I was an order picker in a distribution warehouse for a chain of grocery stores.  Years and years of reaching, tugging, pulling, piling, etc. for 8 hours/day, and then lifting 5-6 days/week afterwards took it's toll.  In 1991 my right shoulder was so bad it hurt like hell just to shift gears in my car, and I couldn't use my right hand to shampoo my hair.  Doc just prescribed Naproxen and told me to stop lifting and just do cardio. 

facepalm.jpg.

So I literally would take 6-8 aspirin and go to the gym anyway.  I know; not smart.  But I was young and foolish.

Right now I have no pain in my right shoulder, but it's pathetically weak. It just gives out on me.  Left shoulder I have pain on certain movements, but for some reason it's still stronger than my right.

It's a curse.

I'm just glad I still have a strong back and strong legs or I'd probably throw in the towel.  Bench press is embarassing, but I still rock the squat rack.  :)
Title: Re: Old Man - Keepin' it going
Post by: Bando on September 13, 2012, 10:07:50 AM

How's your shoulder? Too many years of heavy cheating bench presses I guess.


My shoulders are a joke.

I went to university later in life (age 27) and until then I was an order picker in a distribution warehouse for a chain of grocery stores.  Years and years of reaching, tugging, pulling, piling, etc. for 8 hours/day, and then lifting 5-6 days/week afterwards took it's toll.  In 1991 my right shoulder was so bad it hurt like hell just to shift gears in my car, and I couldn't use my right hand to shampoo my hair.  Doc just prescribed Naproxen and told me to stop lifting and just do cardio. 

facepalm.jpg.

So I literally would take 6-8 aspirin and go to the gym anyway.  I know; not smart.  But I was young and foolish.

Right now I have no pain in my right shoulder, but it's pathetically weak. It just gives out on me.  Left shoulder I have pain on certain movements, but for some reason it's still stronger than my right.

It's a curse.

I'm just glad I still have a strong back and strong legs or I'd probably throw in the towel.  Bench press is embarassing, but I still rock the squat rack.  :)

Canadian health care  ::) :(
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 13, 2012, 11:28:21 AM
Thurs  Bwt 161.4

Finished the deload today. Just some odds and ends.

Calves/Abs/Forearms

BB calf raise
135x12,12,12,12,12

BB Reverse curls
50x10,10,10,10,10

Rope tucks
50x12,12,12,12,12


Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 17, 2012, 11:57:34 AM
Mon  Bwt 162.8

Quads/chest/delts/tri's

Squat  - Close stance trying to stay upright and keep all emphasis on quads
barx8
115x10,10,10

BB inclines
115x10,10,10

Incline flys
30x10,10,10

Seat bb press
100x10,10,10

DB side laterals
20x10,10,10

BB triceps krusher  - to the back of the head
75x10,10,10

Triceps rope downs
40x10,10,10


Got my eye on a comp Apr 2013. In the next few days I will putting together my strategy.
6 mos plenty of time. Need to stay injury free. Will drop cals @100 this week. Should leave me
at @1800 as a base. More to come.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 18, 2012, 11:53:01 AM
Tues  Bwt 160.8

Will be alternating this w/o with Mondays w/o - four days/wk. Goal is to add wt and sets as I'm able. (shoulder was iffy today- didn't push too hard on back)

Back/traps/bis/calve/abs

Neutral grip pullups
Bwt x 8,8,8

Chest supported bb rows - really tried to squeeze the top and stretch the bottom
75x10,10,10

Shrugs
135x10,10,10

BB curls
60x10,10,10

EZ spiders
48x10,9,8

BB calf raise
135x12,12,15

Rope tucks
50x12,12,15

Zeroed in on the diet last night. found out I'm a little under where I wanted to be 1739 vs 1800.
Probably just leave it  there for now. Will re-adjust  in a couple weeks. Energy ok. Aches so far
manageable. 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 20, 2012, 12:09:56 PM
Thurs  Bwt 160.0

Quads/Chest/Delts/Tri's

Front squats - close stance - ATG
Bar x10
95x10,10,10

Incline BB press
115x10,10,10

Incline DB flys
30x10,10,10

Seated BB press
100x10,10,10

DB laterals
20x10,10,10

BB skull krusher - back of the skull
75x10,10,10

Rope press down  - Ala Carlman 45% constant tension
40x10,10,10

Energy was down some. Contemplating adding some carbs pre w/o.  Right now almost 0.
Upped water intake to 1 gal+.

Small shoulder ache during laterals. Otherwise decent w/o.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on September 20, 2012, 07:47:18 PM
I've abandoned all lateral shoulder work.  Just presses and rear delt flyes these days.

Have you thought about that?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 20, 2012, 08:24:50 PM
I've abandoned all lateral shoulder work.  Just presses and rear delt flyes these days.

Have you thought about that?

Not a bad idea. I'm even thinking about going to DB's on presses too. This achy shoulder
shoulder shit is getting old.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on September 20, 2012, 08:29:21 PM
This achy shoulder
shoulder shit is getting old.

I know that feel........

Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 21, 2012, 03:25:02 PM
Friday  Bwt 160.2

Back/Traps/Bi's/Calves/Abs

Neutral grip pullups
Bwt x 8,8,8

BB Chest Supported rows
75x10,10,10

BB shrugs
135x10,10,10

BB curls
65x10,10,10

EZ Spiders
48x10,9,8

BB Calf raise
135x12,12,15

Rope tucks
50x15,15,20

Same as Tues. Bumping up some weight next week. Carb up starts in 1 hour.

Have a nice weekend.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 24, 2012, 12:44:19 PM
Mon  Bwt 165.2 - carb up this weekend. Felt good. Holding some water.
Still battling an achey shoulder. Backing off chest and delts some and see what happens.

Quads/Chest/Delts/Tri's

BB squat - close stance, straight back and emphasis on quads
120x10,10,10

Leg extension
60x15,15,15

Pushups - hands on db handles, straight back and feet elevated on bench. Slow reps.
bwtx10,10,10

Neutral grip db chest press with a squeeze
30x10,10,10

Palms out db shoulder press
30x10,10,10

BB skull krusher
80x10,10,10

Rope triceps press down
40x10,10,10

The beat goes on.........................



Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 25, 2012, 11:49:24 AM
Tues  Bwt 162.8

Chins
wu bwtx5,5
bwt+10x5,5,4

Rom deads
barx6
wu 95x5
wu115x5
165x5,5,5

Curls
barx5
wu65x5
80x5,5,5

Short and sweet. No pain.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 27, 2012, 10:41:32 AM
Thurs  Bwt 161.0

Front squats - ATG w/slight pause
barx6
wu 95x5
115x5,5,5

Chest supported rows - dead stop at bottom, squeeze at top
wu 95x5
120x5,5,7

Incl bb press
wu115x5
135x5,5,5

BB skull krusher
wu 75x5
9x5,5,6

Short, sweet and joint friendly. Playin with carbs a little. Added a mini refeed Wed PM. 
Will watch it and see how it goes.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on September 27, 2012, 07:31:10 PM
No pain.

No gain?


j/k

Good stuff.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 01, 2012, 11:48:36 AM
No pain.

No gain?


j/k

Good stuff.

Shyt, I'll take the any gain with or without the pain. Way more fun w/o it though.
Thanks.



Back from a 3 day weekend at the camper. Tad chilly but many fish were caught, too many beers
were drank and much good conversation was had. Sad to see the season ending.


Monday  Bwt 162.2

Squats - still using a close stance, slo atg reps. Tryin' keep the Sciatica monster in check.
barx5
wu95x5
wu115x5
135x5,5,5

Weighted chins
wu bwtx5
bwt+10x5,5,5
bwtx7

Seated bb press
wu95x5
130x5,5,5
115x7


Short and sweet. No change in M-Fri diet. @1900 cals. Weekend carb-ups.




[/quote]
Title: Re: Old Man - Keepin' it going
Post by: Bando on October 01, 2012, 07:15:53 PM
Thurs  Bwt 161.0

Front squats - ATG w/slight pause
barx6
wu 95x5
115x5,5,5

Chest supported rows - dead stop at bottom, squeeze at top
wu 95x5
120x5,5,7

Incl bb press
wu115x5
135x5,5,5

BB skull krusher
wu 75x5
9x5,5,6

Short, sweet and joint friendly. Playin with carbs a little. Added a mini refeed Wed PM. 
Will watch it and see how it goes.

BB Skulls are joint friendly?  ???
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 01, 2012, 07:33:47 PM
Thurs  Bwt 161.0

Front squats - ATG w/slight pause
barx6
wu 95x5
115x5,5,5

Chest supported rows - dead stop at bottom, squeeze at top
wu 95x5
120x5,5,7

Incl bb press
wu115x5
135x5,5,5

BB skull krusher
wu 75x5
9x5,5,6

Short, sweet and joint friendly. Playin with carbs a little. Added a mini refeed Wed PM. 
Will watch it and see how it goes.

BB Skulls are joint friendly?  ???

They are ok for me. Wrists and elbows are fine. Been doing them for years.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 03, 2012, 12:20:10 PM
Wed  Bwt 162.0

Back/traps/Bi's

Deadz
barx5
wu 115x5
wu 165x5
185x5,5,5

BB Chest supported rows - starting to really like these. Each rep dead stop and squeeze the top.
wu 115x5
135x5,5,5
115x8

BB Shrugs
wu 115x5
165x5,5,5
115x10

BB curls
wu 65x5
80x5,5,5
65x8

30 Deg incline DB curls - extra twist and flex at top
30x7,7,7

Felt good. Another wo in the bank.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 03, 2012, 06:08:27 PM
Took a few pics this PM.

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0361.jpg?t=1349301513)

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0364.jpg?t=1349300828)

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0362.jpg?t=1349300692)

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0366.jpg?t=1349300976)
Title: Re: Old Man - Keepin' it going
Post by: Bando on October 03, 2012, 10:56:04 PM
no double Bi?

Them calves are outstanding mate. Back V looks good. Quads a bit stringy.

Keep it goin' OM!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 04, 2012, 08:11:26 AM
no double Bi?

Them calves are outstanding mate. Back V looks good. Quads a bit stringy.

Keep it goin' OM!

Wifey takes pics for me and gets bored fast. (She doesn't know why an old man wastes his time
with this shyt, oh well). Been trying to add some mass to the legs but this bad disc is making it
hard to keep up.

Have almost decided to go over to the "dark side" and try a serious bulk, forget  the cut stuff
for a while. Been lean for 3yrs now. My normal weight is @185#. Might try it this winter and work on strength.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 05, 2012, 12:18:56 PM
Friday  Bwt 162.6

Chest/Tri's

Flat bench - been 3 wks since I did these. Going slo to see how the shoulder feels. Narrowed
the grip just a tad and stopped on the chest each rep. Felt good so far...........
barx6
wu 115x6
wu 135x6
wu 165x6
185x4,4
165x6

Incline bb press
wu 115x6
135x5,5,5
115x8

Flys
35x8,8,8

BB skulls supersetted with cgbp same set
65x6+4
95x5+4,5+4,5+4
65x8+4

Tri pressdns
50x6
70x6,6,6
50x8
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 08, 2012, 12:09:29 PM
Monday  Bwt 163.4

Legs

Squats - close stance, lo and slo
barx6
wu95x6
wu115x5
wu135x5
150x5,5,5
135x8

Leg ext
wu 50x12
70x12,12,12,12,12
50x15

Leg curls
35x8,8,8,8,7

BB calf raise
135x12,12,12,12,15
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 09, 2012, 11:59:11 AM
Tuesday  Bwt 161.0

Delts/Traps

Seat bb press
barx6
wu 95x5
wu 115x5
135x5,5,5
115x7

Scott db press - no lockout, palms forward
30x10,10,10,9,9

BB shrugs
wu 125x8
175x6,6,6
125x110

Chest supported rear laterals
20x8,8,8,8,12

Delts and traps pumped. Good one.   
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 11, 2012, 02:19:27 PM
Thursday  Bwt 160.8

Back/Bi's

Deads
barx6
115x5
165x5
205x5,5,5
165x8

Weighted chins
bwtx5
bwt+10x6,6,6
bwtx6

Chest supported rows
115x6
140x5,5,5
115x8

BB curls
65x6
85x6,6,6
65x10

Incl db curls
35x4 - form was crummy, back down to 30's
30x7,7,7

Added extra 25gr of carbs b4 wo. Will do Mon for legs and Thurs for back.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 12, 2012, 12:27:23 PM
Friday  Bwt 159.8

Chest/Tri's

Bench press
115x6
165x5
190x4,4,4
170x8

Incline BB press - 45 deg
115x6
140x5,5,5
120x8

DB flys
40x8,8,8

BB skulls supersetted with cgbp
65x6+4
95x6+4,6+4,6+4
70x10+4

Pressdns
50x6
70x7,6,6
50x9

Good week of training. Weekend carb ups haven't cost me any bf so far. As a matter of fact
I think I might have dropped a tad. Another week or two will tell the tale.
Have a good weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 15, 2012, 12:19:30 PM
Monday  Bwt 160.6

Legs

Squats
barx7
95x5
115x5
140x5
165x5,5,5
140x8

Leg extensions
50x12
75x12,12,12,12,12
50x20

Leg curls
40x8,8,8,8,6

BB Calf raise
165x15,15,15,15,20


Cut the carb up short by a day (no Sunday). Wt dropped by 3#. All water. Didn't affect
energy today.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 16, 2012, 11:32:03 AM
Tuesday  Bwt 160.4

Delts/Traps

Seated bb press
wu 115x7
140x5,5,5
120x8

Scott db press - palms forward, no lockouts
35x10,9,9,9,9

BB shrugs
wu 135x8
185x6,6,6
135x10

Chest supported bent over db laterals
25x8,8,8,8,10

Seated presses getting tough. I may be close to a limit there. I'll see soon enough.
Good w/o. @55 min.
Title: Re: Old Man - Keepin' it going
Post by: Bando on October 16, 2012, 12:09:41 PM
140 getting tough?? Lot more than I'll be doing anytime soon!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 16, 2012, 02:44:32 PM
140 getting tough?? Lot more than I'll be doing anytime soon!

Yeah, seated seems easier than standing presses which I really prefer but I don't have quite
enough ceiling height to do them here in my home gym. I might try a 1RM here soon just to
see what I can get at this low body weight. I love 'em for delts as long as the shoulder isn't barking.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 17, 2012, 12:42:10 PM
Wednesday   Bwt 161.0

Back/Bi's

Deads
barx6
wu 115x5
wu 175x5
215x5,5,5
175x8

Weighted neutral grip pullups
wu bwtx5
bwt+15x5,5,5
bwtx7

Chest supported bb rows
wu 120x5
140x5,5,5
120x8

BB curls
wu 70x6
90x5,5,5
70x8

DB hammer curls
30x8,8,8


Title: Re: Old Man - Keepin' it going
Post by: FLEX on October 17, 2012, 09:00:45 PM
Poppin' in.  Looks good.  Keep it goin'.

And have a beer dammit; you've earned it.   8)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 18, 2012, 12:24:39 PM
Thanx for dropping by, Yeah I'll have a few this PM. No workout tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 18, 2012, 12:46:57 PM
Thursday  Bwt 160.8

Crammed all 4 wo's in 4 days this week. VA all day tomorrow then off to button up the
camper for the winter Sat.

This week ends a 4 week cycle for me. I'll deload next week and reset.

Chest/Tri's

Bench
wu 115x5
wu 170x5
200x3,3,3
180x5

BB Incl
wu 115x5
145x5,5,5
125x8

DB Flys
40x8,8,8

BB skull crusher finished with cgbp
75x5+4
100x5+4,5+4,5+5
80x8+4

Triceps pressdowns
50x5
75x6,6,6
50x10

Good wo. Benching from a dead stop on my chest is helping my shoulder issue. Narrowing the grip
is helping also. Using lighter weights is sort of humbling, but if it helps that's a good thing.
Squats and deads are coming back slowly as I work through sciatic nerve problems. That's life.

Weekend carb ups haven't affected bwt at all so far, but have dropped some bf. Waist down 1/4".
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 22, 2012, 11:37:43 AM
Monday Bwt 162.0

Deload week

Legs

Squats
barx6
wu 95x6
wu 115x6
135x5,5,5
115x8

Leg extension
50x15,15,15,15,15

Leg curls
25x10,10,10,10,10

BB calf raise
135x15,15,15,15,15

Tried to keep all reps with a slow even cadence, emphasis on good form.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 23, 2012, 11:53:32 AM
Tuesday  Bwt 161.4

Deload week

Delts/Traps

Seated bb press
barx6
wu 95x5
115x8,8,8,6,6

Scott db press - palms forward, no lockout (nice burn on delts)
30x10,10,10,10,10

BB shrug
145x8,8,8,8,8

Chest supported db rear delt laterals
20x10,10,10,10,10


Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 24, 2012, 11:36:33 AM
Wednesday  Bwt 159.8

Deload week

Back/Bi's

Deads
barx5
wu 115x5
175x5,5,5
125x8

Neutral grip pullups
Bwtx5,5,5,5,5

Chest supported bb rows
115x8,8,8,8,8

BB curls
75x8,8,8,8,8

Incl db curls
25x8,8,8,8,8,8



Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 26, 2012, 12:44:57 PM
Friday  Bwt 159.4

Deload week

Chest/Tri's

Bench - narrow grip, dead stop on chest
135x8
185x2
205x1
165x6,6,6

Incl bb press
115x8,8,8,8,8

Flys
35x8,8,8,8

BB skull crusher supersetted w/cgbp
80x
8+4
8+4
8+4
8+4

Triceps short bar pressdowns
50x8,8,8,8

Not sure what to make of this last small cycle. Cranked up cals from @1900 to 2100
and still lost a couple #'s. Kept carbs @120. Extra cals were mainly protein. Only thing I can
think of is carbing on weekends is doing it. I'll see - trying another cycle this way.

Couple update shots

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0378.jpg?t=1351268524)

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0383.jpg?t=1351268484)

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0380.jpg?t=1351268643)

Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 29, 2012, 01:28:19 PM
Monday   Bwt 162.0

Legs

Squats
barx6
wu 95x5
wu 115x5
wu 135x5
155x5,5,5
135x8

Leg Ext
wu 50x12
70x12,12,12,12,12
50x15

Leg curls
40x8,8,8,8,8

BB calf raise
wu 165x12
185x12,12,12,12,20

Delts and traps tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 30, 2012, 11:36:35 AM
Tuesday  Bwt 160.0

Delts/Traps

Seated bb press
wu 115x5
135x5,5,5
120x8

Scott db press- palms forward no lockout
35x10,10,10,10,9 <--- burn stopped me

BB shrugs
185x8,8,8,8,8

Chest supported incline rear laterals
25x8,8,8,8,8

Shldrs pumped. Feels good.  Back and bi's Thursday.

Title: Re: Old Man - Keepin' it going
Post by: Bando on October 30, 2012, 07:09:20 PM
Friday  Bwt 159.4

Deload week

Chest/Tri's

Bench - narrow grip, dead stop on chest
135x8
185x2
205x1
165x6,6,6

Incl bb press
115x8,8,8,8,8

Flys
35x8,8,8,8

BB skull crusher supersetted w/cgbp
80x
8+4
8+4
8+4
8+4

Triceps short bar pressdowns
50x8,8,8,8

Not sure what to make of this last small cycle. Cranked up cals from @1900 to 2100
and still lost a couple #'s. Kept carbs @120. Extra cals were mainly protein. Only thing I can
think of is carbing on weekends is doing it. I'll see - trying another cycle this way.

Couple update shots

([url]http://i1094.photobucket.com/albums/i447/ljimd/DSCN0378.jpg?t=1351268524[/url])

([url]http://i1094.photobucket.com/albums/i447/ljimd/DSCN0383.jpg?t=1351268484[/url])

([url]http://i1094.photobucket.com/albums/i447/ljimd/DSCN0380.jpg?t=1351268643[/url])


traps and shoulders looking good man.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 01, 2012, 12:11:03 PM
Thanks.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 01, 2012, 12:20:42 PM
Thursday  Bwt - 159.2

Back/Bi's

Deads
barx6
wu 115x5
wu 165x5
205x5,5,5
180x8

Weighted neutral grip pullups
bwtx5
bwt+10x5,5,5
bwtx8

Chest supported rows with Supinated(Yates) grip.  I like the new grip.
wu 115x5
135x5,5,5
120x8

BB curls
wu 65x5
85x5,5,5
75x8

Chest supported e-z bar spider curls
50x8,8,8,8,8


Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 02, 2012, 12:25:15 PM
Friday  Bwt 159.2

Chest/tri's

BB bench press -  closer grip, elbows tight to the side and dead stop on chest (way tougher but saves my shoulder)
wu135x6
wu165x5
190x5,5,5
170x7

BB incline press 45 degrees
wu115x5
140x5,5,5
125x8

DB flys
40x8,8,8,8,8

BB skull krushers supersetted w/cgbp
wu75x5+4
95x5+4,5+4,5+4
80x8+4

Triceps pressdowns - short bar
wu50x6
70x6,6,6
50x10

Held carbs below 100 all week. Will load up this weekend.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 05, 2012, 11:53:40 AM
Monday  Bwt 161.6

Legs

BB squat
barx6
wu100x5
wu120x5
140x5
165x5,5,5
140x8

Leg Ext
wu55x1
75x12,12,12,12,12
55x20

Leg curls
wu40x8
45x8,8,7,6
40x8

BB calf raise
195x12,12,12,12,20
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 06, 2012, 11:47:15 AM
Tuesday  Bwt 160.4

Delts/Traps

Seated bb press
barx6
wu115x5
140x5,5,5
125x7

Upright bb row - wide grip, shldr high pull
barx5
wu75x8
wu95x6
wu115x5
125x5,5,5,5

BB shrugs
195x5,5,5,5,5

Chest supported db rear laterals
30x8,8,8,8,8

Good pump - movin' right along.


Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 08, 2012, 12:08:18 PM
Thursday  Bwt 161.2

Back/Bi's

Deads
barx6
wu 115x5
wu 165x5
215x5,5,5
185x8

Weighted neutral grip pullups
bwtx5
bwt+15x5,5,5
bwtx8

Chest supported bb rows
wu 115x6
140x5,5,5
125x8

BB curls
wu 70x5
90x5,5,5
80x8

Chest supported e-z curl bar spiders
50x8,8,8,8,8

Another one in the bank. Tomorrow, chest/tri's.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 09, 2012, 12:17:48 PM
Friday   Bwt 159.8

Chest/Tri's

BB bench press- elbows in, push from dead stop on chest
wu 135x5
wu 170x5
195x5,5,5
175x6

BB incl press
wu 120x5
145x5,5,5
125x8

DB flys
40x8,8,8,8,8

Skulls ss w/cgbp
wu 80x5+4
100x
5+4
5+4
5+4
85x7+4

Tricep short bar press downs
wu55x5
75x5,5,5
60x8

Will bump wts next week. It's the last week of this mini cycle. Will carb load again this
weekend, Friday and Saturday.  Scale hasn't moved much in the last month. Only change is
iliac measurement down .125". So I'm happy.

Happy Friday everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 12, 2012, 12:35:46 PM
Monday  Bwt 161.0

Legs

Squat
barx5
wu 105x5
wu 125x5
wu 145x5
175x5,5,5
145x8

Leg Extensions
wu 60x10
80x12,12,12,12,20

Leg curls
45x8,8,7,7.6   

BB calf raise
200x12,12,12,12,20

Happy belated Veterans Day to all and especially my old pals from the 34th GSP and
6th Armored Cav.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 13, 2012, 11:07:53 AM
Tuesday   Bwt 160.2

Delts/Traps

Seat bb press
barx5
wu 120x5
145x5,5,4 <---- ouch! lost a rep here
130x7

Wide grip upright bb row
barx5
wu 115x5
130x5,5,5
120x8

BB shrugs
200x5,5,5,5,5

Chest supported bentover rear laterals
30x8,8,8,8,8

Good w/o.  Rest tomorrow, maybe.
Title: Re: Old Man - Keepin' it going
Post by: Bando on November 13, 2012, 04:16:09 PM
Monday  Bwt 161.0

Legs

Squat
barx5
wu 105x5
wu 125x5
wu 145x5
175x5,5,5
145x8

Leg Extensions
wu 60x10
80x12,12,12,12,20

Leg curls
45x8,8,7,7.6   

BB calf raise
200x12,12,12,12,20

Happy belated Veterans Day to all and especially my old pals from the 34th GSP and
6th Armored Cav.

and Thank You for serving!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 13, 2012, 06:18:14 PM
Monday  Bwt 161.0

Legs

Squat
barx5
wu 105x5
wu 125x5
wu 145x5
175x5,5,5
145x8

Leg Extensions
wu 60x10
80x12,12,12,12,20

Leg curls
45x8,8,7,7.6   

BB calf raise
200x12,12,12,12,20

Happy belated Veterans Day to all and especially my old pals from the 34th GSP and
6th Armored Cav.

and Thank You for serving!

Thanx B
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 16, 2012, 12:35:47 PM
Friday  Bwt 160.4

Back/Bi's

Deads
wu 125x5
wu 175x5
225x5,5,5
195x8

Weighted neutral grip pull ups
wu bwtx5
bwt+20x5,5,5 <---- last rep tuff!!!
bwtx8

Chest supported rows
wu 125x5
145x5,5,5
130x8

BB curls
wu 75x5
95x5,5,5 <---- broke form last 2 reps, but I'm taken'em ;D
85x8

Chest supported e-z bar spiders
55x8,8,8,8,8

Cals avg @2100 - 5 days under 2 days over.  Running a small experiment. Will talk about it later.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 17, 2012, 11:45:35 AM
Saturday  Bwt 160.8

Chest/Tri's

Bench - pause on the chest elbows in
barx5
wu 140x5
wu 175x5
200x4,3,3
185x5

Incline bb press
wu 125x5
150x5,5,5
130x8

Flat bench db flys
45x6,6,6,6,6

BB skulls ss/cgbp
wu 85x5+4
105x4+4,4+4,4+4
95x5+4

Tri press downs
wu 60x5
80x5,5,5
70x7


Oh lawd!!!! Everything felt heavy today and dropped reps almost everywhere except
inclines. Glad this mini-cycle is over and deload the Holiday week. Lots of company
coming, w/o's will probably be sporadic.

Basically no scale weight change last cycle at 2100 average with carb ups on weekends. Will do
some measuring and evaluate whether to make changes.

Have a nice weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 17, 2012, 06:54:23 PM
Back shot from Friday.


(http://i1094.photobucket.com/albums/i447/ljimd/Nov2012back.jpg?t=1353196218)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 19, 2012, 11:50:57 AM
Monday  Bwt 161.2

Deload week - @80% of finish last mini-cycle

Legs

Squats
barx5
95x5
115x5
140x5,5,5
115x8

Leg Extension
50x12
65x12,12,12,12,20

Leg curls
35x8,8,8,8,8

BB calf raise
165x12,12,12,12,20 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 20, 2012, 11:20:13 AM
Tuesday  Bwt 161.4

Deload week @80% of finish of last cycle

Delts/Traps

Seated BB press
barx5
95x5
115x5,5,5
100x8

Upright bb row - wide grip
95x5
105x5,5,5
100x8

BB shrug
165x5,5,5,5,5

Chest supported rear db laterals
25x8,8,8,8,8

Joints are happy.
Title: Re: Old Man - Keepin' it going
Post by: Bando on November 20, 2012, 01:11:39 PM
Back shot from Friday.


([url]http://i1094.photobucket.com/albums/i447/ljimd/Nov2012back.jpg?t=1353196218[/url])


You look like that guy in Sparticus, Gods of The Arena
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 20, 2012, 01:51:03 PM
Back shot from Friday.


([url]http://i1094.photobucket.com/albums/i447/ljimd/Nov2012back.jpg?t=1353196218[/url])


You look like that guy in Sparticus, Gods of The Arena


Ha, his grandfather maybe thanx anyway.
Title: Re: Old Man - Keepin' it going
Post by: Bando on November 20, 2012, 06:14:08 PM
Not one of the built guys, this guy

(http://www.beyondhollywood.com/uploads/2010/12/spartacus-gods-of-the-arena-Craig-Walsh-Wrightson.jpg)

 ;D :P

but you certainly got a better build than him!
 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 21, 2012, 11:49:30 AM
Wednesday  Bwt 160.2

Deload week @80% of finish of last mini cycle

Back/Bi's

Deads
barx5
115x5
165x5
185x5,5,5
165x8

Neutral grip pullups
bwtx5,5,5,5,8

Chest supported rows
95x5
115x5,5,5
95x8

BB curls
65x5
75x5,5,5
65x8

Chest supported e-z curl spiders
55x8,8,8,8,8

Will try to squeeze in chest/tri's Fri or Sat. Probably won't make it. Expect to have out of towners
for the holiday. No problem, it will be nice to see them all.

Happy Thanksgiving everyone.  Hope you all have too much good food, drink and revelrie. I plan to.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 24, 2012, 04:35:07 PM
Saturday  Bwt 163.4

Last deload w/o - guests are gone, had a chance to hit the gym.

Chest/Tri's

Bench press
barx6
135x5
165x5,5,5
135x12

Incline bb press
115x5
125x5,5,5
120x8

DB flys
40x8,8,8

CGBP
115x5
135x5,5,5
125x8

Incline db french press - will use bb next time
55x7,7,7,7,7

Lots of food and drink this week. Felt good. Reset and start new cycle Monday.

Ohio State 12-0
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 26, 2012, 11:35:36 AM
Monday  Bwt 162.8

Legs

Squats
barx6
wu 115x5
wu 135x5
165x5,5,5
135x8
95x20

Leg Extension
wu 60x12
75x12,12,12,12,12
60x20

Leg curls
40x8,8,8,8,8

BB Calf raise
190x12,12,12,12,20

Back in the saddle.
Title: Re: Old Man - Keepin' it going
Post by: Bando on November 26, 2012, 04:39:41 PM
Not too shabby.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 27, 2012, 11:41:58 AM
Not too shabby.

Thanks



Tuesday
  Bwt 161.2

Delts/Traps

Seated bb press
barx5
wu 120x5
140x5,5,5
125x8

Upright bb row
wu 115x5
125x5,5,5
120x8

BB shrugs
195x5,5,5,5,5

Chest supported db rear laterals
30x8,8,8,8,8

Cals running @2100 day - occasional carb load on weekend.
Bwt staying steady. Small drop on iliac measurement. Strength OK. Energy OK.

Alls well.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 29, 2012, 12:03:41 PM
Thursday  Bwt 160.2

Back/Bi's

Deads
barx5
wu 135x5
wu 185x5
215x5,5,5
190x8

Weighted pullups - neutral grip
bwtx5
bwt+15x5,5,5
bwtx8

Chest supported bb rows
wu 125x5
140x5,5,5
130x8

BB curls
wu 80x5
90x5,5,5
80x8

Chest supported e-z spider curls
60x8,7,7,7,7

Checked h20 intake last 3 days - 1.2 gals/day - OK

Movin' right along.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 30, 2012, 12:21:56 PM
Friday  Bwt 159.2

Chest/Tri's

Bench press - elbows in, closer grip and dead stop on chest
wu 140x5
wu 175x5
195x5,5,5
185x5

BB inclines (45 degree)
wu 125x5
145x5,5,5
130x8

Elevated pushup - feet on bench, hands on db's on floor(4" wider than shldrs) - stretch at bottom
squeeze on top - trying to burn the pecs
bwtx8,8,8,8,8

CGBP
wu 125x5
145x5,5,5
130x8

BB skulls
85x7,7,6,5,6

Observations:
tri's were scortched, from the pushups I'm sure.

My small experiment at deficit cals thru the week and carb-up on weekends  seems to be working.
Waist this AM 29.875", iliac 31.37" indicate small drop in bf. Chest, arms and legs all holding.
I'm happy.

The reason I tried it this way was to see if I could accomplish my goals (stay lean and close to stage ready)whilst still enjoying my weekends with a few drinks and regular people food.

That's my story............and I'm stickin' to it.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 03, 2012, 12:22:31 PM
Monday  Bwt 160.2

Legs

Squats
barx5
wu 120x5
wu 140x5
175x5,5,5
140x8
100x20 <---- felt my age here

Leg extensions
wu 60x12
80x12,12,12,12,12
60x20

Leg curls
45x8,8,8,8,8

BB Calf raise
195x12,12,12,12,20
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 04, 2012, 11:30:52 AM
Tuesday  Bwt 160.4

Delts/Traps

Seated bb press
barx5
wu 125x5
145x5,5,5 <---progress, missed 5th rep on this set last cycle
130x7

Upright row- wide grip
wu 120x5
130x5,5,5
120x8

BB shrugs
200x6,6,6,6,6

Chest supported db rear laterals
35x8,8,8,8,8   <- felt heavy but good pump

Still chuggin' along.
Title: Re: Old Man - Keepin' it going
Post by: Bando on December 04, 2012, 12:33:19 PM


Chest supported db rear laterals
35x8,8,8,8,8   <- felt heavy but good pump


I would be lucky to do these with 20's
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 06, 2012, 12:19:46 PM
Thursday  Bwt 160.2

Back/Bi's

Deads
barx5
wu 140x5
wu 190x5
225x5,5,5
200x8

Weighted pullups - neutral grip
wu bwtx5
bwt+20x5,5,5
bwtx8

Chest supported bb rows
wu 130x5
145x5,5,5
135x8

Db hammer curls
40x6,6,6,6,6

Chest supported e-z bar spider curls
60x8,8,7,7,6 <--- bi's gave out here.

Waist down again - 29.5", iliac down to 31.5".  Weekly zig-zag is working.



Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 07, 2012, 12:27:32 PM
Friday  Bwt 159.2

Chest/Tri's

Bench press
barx5
wu 140x5
wu 175x5
200x5,4,4
185x6

BB inclines
wu 130x5
150x5,5,5
135x8

Pushups - feet elevated on bench, hand on db handles slow bottom stretch, top squeeze
nice finisher for pecs.
Bwtx8,8,8,8,8

CGBP
wu 135x5
150x5,5,5
135x8

BB Skull crushers
85x8,7,7,7,7

Good week. Added a few reps here and there.

Have nice weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: Marius on December 07, 2012, 12:42:54 PM
How do you figure out how many reps you're going to do per set?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 07, 2012, 01:31:06 PM
How do you figure out how many reps you're going to do per set?

Number of reps is just my choice as a happy medium between strength and hypertrophy.

I run 4 week cycles.

Pick a starting weight, say 100#

Week one - primary exercises, one or two warm up sets then 3x5, final set is back off set
for reps. Accessory exercises ie curls or laterals 6-8 reps x 5 sets

Week 2 deads and squats +10#(110), all else +5#(105) volume same, reps and sets same

Week 3 deads and squats +10#(120), all else +5#(110) volume same, reps and sets same

Week 4 Deload at 75/80% of week 3(95#) volume same, reps and sets same

(Next 4 week cycle starts at week 2 weights)

Week 1 110#

Week 2 120#

Week 3 130#

Week 4 Deload 105#


When I start to lose reps or form - I hold weight and hope for increase next cycle.

At my age recovery is important hence the short cycles.
Title: Re: Old Man - Keepin' it going
Post by: Marius on December 07, 2012, 01:34:57 PM
OK, I was curious because it looks a lot like an athletic set/rep scheme over one for pure hypertrophy, so I was just wondering. I get the combination of strength and growth. That's what I'm going to try, not having worried about growth for many years, just wanting to get stronger.

My approach is going to be a little different, so I hope it works.

Thanks.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 07, 2012, 01:50:05 PM
OK, I was curious because it looks a lot like an athletic set/rep scheme over one for pure hypertrophy, so I was just wondering. I get the combination of strength and growth. That's what I'm going to try, not having worried about growth for many years, just wanting to get stronger.

My approach is going to be a little different, so I hope it works.

Thanks.

Tailored routines are best since you know yourself best. Good luck. It's all a giant
experiment any way.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 10, 2012, 11:57:00 AM
Monday  Bwt 162.2

Legs

Squats
wu 135x5
wu 155x5
185x5,5,5
155x8
105x20

Leg extension
wu 65x12
85x12,12,12,12,12
65x20

Leg curls
50x8,8,7,7,6

BB calf raise
200x12,12,12,12,20

Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 11, 2012, 03:03:42 PM
Tuesday Bwt 160.4

Delts/traps

Seated bb press
barx5
wu 130x5
150x5,4,4
135x6 <---crapped out here, wanted 8

Upright bb row - wide grip
wu 125x5
135x5,5,5
125x8

BB shrug
205x6,6,6,6,6

Chest supported db rear laterals.
35x8,8,8,8,8


Couple update pics after w/o.

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0405.jpg?t=1355253999)

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0407.jpg?t=1355253951)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 13, 2012, 12:06:09 PM
Thursday  Bwt 161.2

Back/Bi's

Deads
barx5
wu 145x5
wu 195x5
240x5,5,5
205x8

Weighted neutral grip pullups
wu bwtx5
bwt+25x5,5,5
bwtx8

Chest supported rows
wu 135x5
150x5,5,5
140x8

DB hammers
45x6,5,5,5,5

Chest supported e-z bar spider curls
60x8,8,8,7,6

Chest/tri's tomorrow. Moving right along.
Title: Re: Old Man - Keepin' it going
Post by: Marius on December 13, 2012, 12:09:05 PM
Do you have a specific training effect you're looking for with the deads?

My plan is to use deads only for strength (a few low-rep sets) then hit my back and biceps overall with other pulls.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 13, 2012, 12:40:57 PM
Do you have a specific training effect you're looking for with the deads?

My plan is to use deads only for strength (a few low-rep sets) then hit my back and biceps overall with other pulls.

Using the deads to try and add a little thickness to my back, especially rhomboids and to help
keep my overall strength up. Reps are more important to me than weight right now.

After my last comp(Apr '11), I filled a bucket list with weaknesses and this was one of them.
Tryin' to empty that bucket now.

Your idea to use deads for strength is a sound one IMO. The problem for me is that if my
deads get too heavy and I get fewer reps it sabotages my strength for the remainder of my pulling w/o. That could be a problem only peculiar to me, but it is what it is.
Title: Re: Old Man - Keepin' it going
Post by: Marius on December 13, 2012, 12:51:33 PM
Understood.

For what it's worth, there's a type of row called "batwings" that really hits the rhomboids well. It's a sort of supported dumbbell (or kettlebell in my case) row. I'm trying to strengthen my rhomboids specifically to hopefully fix part of my posture problem.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 13, 2012, 01:11:57 PM
Understood.

For what it's worth, there's a type of row called "batwings" that really hits the rhomboids well. It's a sort of supported dumbbell (or kettlebell in my case) row. I'm trying to strengthen my rhomboids specifically to hopefully fix part of my posture problem.

Thanx for the tip - I'll check it out.
Title: Re: Old Man - Keepin' it going
Post by: Marius on December 13, 2012, 01:40:24 PM
That's something else I stole from Dan John. :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 13, 2012, 05:25:24 PM
That's something else I stole from Dan John. :)

After you mentioned them I remembered reading about it somewhere. Internet check
led me to Dan John, maybe that's where I read about "batwings". I checked my copies of
Mass Made Simple and Never Let Go and only found a passing reference about
"one-legged Hungarian Batwings arm-crushers".

I used to do rack chins which the end of the movement is Dan John's batwing.
Maybe that's why I dismissed them. Anyhow, thanks for the info.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 14, 2012, 12:26:13 PM
Friday  Bwt 160.2

Chest/Tri's

Bottom bench press -concentric first from chest safety
wu 145x5
wu 185x5
205x4,3,3
185x6

Incline press
wu 135x5
155x5,5,5
140x7

Elevated pushups - feet on bench, hands on db's, stretch bottom squeeze top
Bwtx8,8,8,8,8

CGBP
wu 140x5
155x5,5,5
140x7

BB skull crushers
90x8,7,7,6,6



End of this mini-cycle. Deload next week at 80% of this weeks finishing weight.

This is the third of these mini-cycles I'm using to see if I can add a little mass
at maintenance cals (with a weekly zig-zag approach)and enhance my recovery time.
Happy so far with a small drop in b/f and some fair increases in volume and weight.

Have a nice weekend everyone.

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0409.jpg?t=1355355623)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 17, 2012, 12:13:30 PM
Monday  Bwt 161.6

Deload week @80% of last mini-cycle finish

Legs

Squats - took some time to work on my low bar positioning. Back has been too vertical.
barx6
wu 95x5
wu 115x5
145x5,5,5
125x8
115x15

Leg extension
wu 60x12
70x12,12,12,12,12
60x20

Leg curls
40x8,8,8,8,8

BB calf raise
165x12,12,12,12,12

Haven't looked at my abs lately. Took a shot today. Came out blurry----

(http://i1094.photobucket.com/albums/i447/ljimd/Dec12abs.jpg?t=1355763571)

Dang - 2 of 'em are missing.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 18, 2012, 12:15:09 PM
Tuesday  Bwt 161.0

Deload week - 80% of finish of last mini-cycle

Delts/Traps

Seated bb press
barx6
wu 95x5
120x5,5,5
115x8

Upright row - wide grip
wu 95x5
115x5,5,5
95x8

BB shrugs
165x6,6,6,6,6

Chest supported db rear laterals
30x8,8,8,8,8

Less intensity this week. Feels good. Nice little pump. Thurs backs and bi's.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 19, 2012, 07:20:34 PM
Old man does some attention whoring.

(http://i1094.photobucket.com/albums/i447/ljimd/19Dec12003-1.jpg?t=1355957939)

Tighten up some skin and I'll be cookin'(http://www.iron-sanctuary.com/forums/Smileys/default/grin.gif)

Title: Re: Old Man - Keepin' it going
Post by: Bando on December 19, 2012, 07:32:14 PM
Tan will help to, looking good man!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 20, 2012, 12:15:36 PM
Tan will help to, looking good man!

Tanning days are over for me. I can get one out of a bottle easy enough.


Thursday  Bwt 159.6

Deload week continues @80% finish last mini-cycle.

Back/Bi's

Deads
barx5
wu 115x5
wu 135x5
wu 165x5
195x3,3,3
165x5

Weighted neutral grip pullups
wu bwtx5
bwt+20x5,5,5 - Dang these are hard even on a deload
bwtx8

Chest supported rows
wu 115x5
125x5,5,5
115x8

Db seated hammer curls
35x7,7,7,7,7

Chest supported e-z bar spider curls
60x8,8,8,8,8



Title: Re: Old Man - Keepin' it going
Post by: Marius on December 20, 2012, 12:31:12 PM
Nice taper, man.

Are you looking forward to heavy lifting again or more like you're going to miss the deload? :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 20, 2012, 12:36:50 PM
Nice taper, man.

Are you looking forward to heavy lifting again or more like you're going to miss the deload? :)

I kinda miss heavier stuff but I need the deloads as I get older. If I can stay even with LBM
it's a victory for me. Any extra is a real gift.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 21, 2012, 11:55:03 AM
Friday  Bwt 158.8

Deload at @80% finish of last mini-cycle

Chest/Tri's

Bottom bench press
wu 115x5
wu 135x5
165x5,5,5
135x20 - why 20 reps? IDK, just felt like it.

BB incline press
wu 115x5
125x5,5,5
115x8

Feet elevated pushups from db's
bwtx8,8,8,8,8

CGBP
wu 115x5
125x5,5,5
115x8

BB skull crushers
75x8,8,8,8,8

Felt good. Next week may be a hassle but I'll get in a few w/o's.

Best wishes to all. Merry Christmas.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 25, 2012, 11:59:38 AM
Tuesday  Bwt 163.6 

With most of my Xmas travel taken care of yesterday took time to get some work in
this AM.

Legs

Squats
wu 115x5
wu 135x5
175x5,5,5
145x8
100x20

Leg extensions
wu 60x12
80x12,12,12,12,12
65x20

Leg curls
45x8,8,8,8,8

BB calf raise
195x12,12,12,12,20

Nice dinner and a few beverages later.  Hope all have a nice day.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 26, 2012, 11:26:46 AM
Wednesday  Bwt 161.6

Delts/Traps

Seated bb press
wu 125x5
145x5,5,5
125x7

Upright row - wide grip
wu 120x5
130x5,5,5
120x8

BB shrugs
200x6,6,6,6,6

Chest supported rear laterals
35x8,8,8,8,8

Everything felt good.
Title: Re: Old Man - Keepin' it going
Post by: Bando on December 27, 2012, 09:14:29 PM
Wednesday  Bwt 161.6


Seated bb press

145x5,5,5

Everything felt good.

I would feel pretty good if I was doing that at 160. Hell I would be happy doing at 175.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 28, 2012, 12:10:18 PM
Wednesday  Bwt 161.6



Seated bb press

145x5,5,5

Everything felt good.

I would feel pretty good if I was doing that at 160. Hell I would be happy doing at 175.

Thanks man, wish some of my other lifts were as good.


Friday  Bwt 160.4

Running a day behind because of the holiday.

Back/Bi's

Deads
barx5
wu 145x5
wu 195x5
230x5,5,5
200x8

Weighted neutral grip pullups
wu bwtx5
bwt+20x5,5,5
bwtx10

Chest supported bb rows
wu 125x5
145x5,5,5
135x8

Db hammer curls
40x7,6,6,6,6

Chest supported e-z bar spider curls
65x8,7,7,7,6

Even my water bottle felt heavy today - jeesh!!

Have nice weekend all.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 02, 2013, 11:41:46 AM
Wednesday  Bwt 161.8

Short week for training so I've combined some things and dropped a few.

Squats
115x5
135x5
165x5
185x5
165x5

Seated bb press
115x5
135x5
150x5
170x1  (http://www.iron-sanctuary.com/forums/Smileys/default/grin.gif)been a while
135x6

Upright bb row - wide grip
125x5
135x5,5,5
125x8

BB shrugs
205x6,6,6,6

BB calf raise
205x12,12,12,12

Stickin' with my modified zig-zag diet for a while.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 03, 2013, 12:25:47 PM
Thursday   Bwt 158.8

Back/Bi's

Deads
barx5
155x5
205x5
240x1
275x1
205x5

Weighted pullups - neutral grip
bwtx5
bwt+25x5,5,5
bwtx8

Chest supported bb rows
130x5
150x5,5,5
135x8

DB hammers
45x6,6,5,5

Chest supported e-z bar spider curls
65x7,7,7,7


Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 04, 2013, 12:02:18 PM
Friday  Bwt 158.8

Chest/Tri's

Bottom bench
135x5
165x5
185x5,5,5
165x8

BB incline - 45 degree
115x5
150x5,5,5
135x7

Box push-ups - feet elevated, wide hands, slow, stretch bottom, squeeze top
Bwtx8,8,8,8,8

CGBP
135x5
150x5,5,5
135x6

BB skulls
65x5
85x5,5,5
65x8

All went well. Have a nice weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 07, 2013, 11:52:48 AM
Monday  Bwt 159.2

Legs

Squats
barx5
115x5
135x5
165x5
195x3,3
165x5
105x20

Leg extension
65x12
85x12,12,12,12,12
65x20

Leg curls
50x8,8,8,8,8

BB calf raise
205x12,12,12,12,20
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 08, 2013, 02:23:19 PM
Tuesday  Bwt 158.6

Delts/Traps

Seated bb press
barx5
125x5
150x4,4,3 - ouch, was hoping for at least 4, oh well
135x6

Upright bb row - wide grip
125x5
140x5,5,5
125x8

BB shrugs
210x5,5,5,5,5

Chest supported db rear laterals
35x8,8,8,8,7

Dropping bwt is affecting my strength a tad.

My slow zig-zag cut is working. Waist and iliac are down another 1/4"(29 - 30.5) indicating
a small bf loss. Will continue @5 more weeks at 14,000 total cals for the week before
another 100 cal drop - if necessary.

Update pic after todays w/o.  Rest tomorrow, back/bi's Thurs.

(http://i1094.photobucket.com/albums/i447/ljimd/8Jan13005.jpg?t=1357671974)

 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 09, 2013, 12:20:00 PM
Wednesday  Bwt 158.0

Abs/obliques

Standing rope crunch ss with r+l side crunches done at lat machine
50x15,10,10
50x15,10,10
50x15,10,10
50x15,10,10
50x15,10,10

Haven't done abs for a while. I'm going with this for a while. Subject to change.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 10, 2013, 12:34:55 PM
Thursday  Bwt 157.8

Back/bi's

Deads
barx5
115x5
165x5
225x5,5,5
205x8

Weighted neutral grip pullups
bwtx5
bwt+30x5,5,5
bwtx8

Chest supported bb rows
135x5
155x5,5,5
135x8

DB hammer curls
45x6,6,6,6
30x13

Chest supported e-z bar spider curls
65x8,8,8,7,6  - ran out of gas here.

Chest and tri's tomorrow. Got some shoulder pain so I may rework my routine for chest.


Title: Re: Old Man - Keepin' it going
Post by: Little Tim on January 10, 2013, 01:33:16 PM
How's those abs feelin'? 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 10, 2013, 01:39:40 PM
How's those abs feelin'?

Not bad. I expected some doms but nothing. Believe it or not the only thing that makes
my abs sore is weighted pullups.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 11, 2013, 01:51:01 PM
Friday  Bwt 158.0

I still have a cranky shoulder so I thought I would just do some light stretching movements
with db's and rest it for a few days. Today ends my latest training cycle anyway.

Chest/tri's

Db flys
35x10,10,10

Box pushups - feet elevated hands on db's stretch at bottom, squeeze at top.
Bwt x10.10.10

Skull crusher with e-z bar and 4 CGBP reps at finish
85x
8+4
8+4
8+4
8+4

Rope pressdns
50x8,8,8,8

This is carb day, looking forward to it.  Have nice weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 21, 2013, 12:23:59 PM
Monday  Bwt 159.8

Wow, been away from the gym for 9 days. Still healing up from my biopsy last Monday(still waiting
on results - really apprehensive about that). Getting restless so I'm going to do some light movements
for this week (Doc said no lifting for 2 wks especially lower body). Only positive is that my shoulder
pain has gone away and my bwt has remained stable.

Chest/Delts/Tri's

Box pushups - feet elevated, hands on db's,stretch bottom, squeeze top.
Bwtx12,12,12

Db flys
30x12,12,12

Wide grip seated press
65x12,12,12

Single arm side laterals
15x12,12,12

E-z bar skull crushers
65x12,12,12

Rope press downs
50x12,12,12


Weights felt silly light, but it was good to get moving again.
Title: Re: Old Man - Keepin' it going
Post by: Bando on January 21, 2013, 01:45:24 PM

Box pushups - feet elevated, hands on db's,stretch bottom, squeeze top.
Bwtx12,12,12


these sound like a lot of fun!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 21, 2013, 02:06:29 PM

Box pushups - feet elevated, hands on db's,stretch bottom, squeeze top.
Bwtx12,12,12


these sound like a lot of fun!

They're not too bad. I usually do 'em as a chest finisher. Today I did them first just to get moving.
Once in a while I'll chain a db on each side of my waist - then they get more challenging.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 22, 2013, 01:14:20 PM
Tuesday  Bwt 159.4

Kinda treading water for few more days. Got a little work in.

Back/Bi's

Neutral grip pullups
Bwtx10,10,10

Chest supported rows
115x10,10,10

Standing facepulls
50x10,10,10

Db hammer curls
30x10,10,10

Chest supported e-z bar spider curls
55x10,10,10

Felt ok. Added 100 cals a day, pro+cho. @2100/day.

(http://imagecdn.bodybuilding.com/img/user_images/growable/2013/01/22/30305932/gallerypic/cDXWTIjOAWnEHutNwUTPUFRkuHTpKsygvwSrg.jpg?1358880430)

Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 24, 2013, 12:48:40 PM
Thursday  Bwt 158.4

Still taking it easy, thought I would get some reps in.

Chest/Delts/Tri's

30 degree incl bb press
115x10,10,10,10,10

Feet elevated pushups - slow stretch bottom, squeeze top
Bwtx10,10,10,10,10

Wide grip seated bb press
75x10,10,10,10,10

3x9's laterals - saw these on bb.com, kinda hard to get used to, gonna take another look
at the video.
5 sets of 9 with 10# db's

E-z bar skulls
70x10,10,10,10,10

Rope press downs - slow with spread at bottom
40x10,10,10,10,10

Pump was good all around.

Trying keep all my barbell work at no more than 90 degrees. Still experimenting ways
to keep my shoulder pain down. Never ending search.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 25, 2013, 12:00:47 PM
Friday  Bwt 157.6 - zig-zag still working, iliac down another .125"

Back/Bi's

Neutral grip pullups
Bwtx10,10,10,8,8 - shooting for 5 10's, missed it today

Chest supported rows
115x10,10,10,10,10

Standing face pulls
40x10,10,10,10,10

Db hammers
30x10,10,10,10,10

Chest supported e-z bar spider curls
55x10,10,10,10,10 <----barely


Doc says I can do some light squats and deads next week. I miss 'em.
 
Have a great weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 28, 2013, 02:32:25 PM
Monday  Bwt 158,4

Legs - been a couple weeks, takin' it easy.

Squats
barx5
95x5
115x5
135x5,5,5,5,5

SLDL - been quite a while since these, need to relearn the movement
115x5,5,5,5,5

Leg extension
65x12,12,12,12,12

Leg curls
35x10,10,10,10,10

BB calf raise
165x12,12,12,12,12


Shldrs and traps tomorrow. Chuggin' along.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 29, 2013, 11:30:17 AM
Tuesday   Bwt 157.6

Delts/traps

Seated bb press

barx5
135x5,5,5,5,5

I've changed the 3x9 laterals to 5x15(15 reps per set) like 'em but had to tweak
15x15.15.15.15.15

BB shrugs
165x8,8,8,8,8

Standing face-pulls
45x10,10,10,10,10


Still working on finding the ideal ROM and elbow angles to  beat this cranky shoulder.
I'll see how this goes as the wts increase.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 30, 2013, 11:51:19 AM
Wednesday  Bwt 158.0

Back/Bi's

Deads
barx5
115x5
165x5
205x5,5,5

Neutral grip pullups
Bwtx6,6,6,6,6

Chest supported rows
135x5,5,5,5,5

Db seated curls
30x8,8,8,8,8

E-z bar spider curls
60x8,8,8,8,8
Title: Re: Old Man - Keepin' it going
Post by: Bando on January 30, 2013, 04:05:20 PM

E-z bar spider curls
60x8,8,8,8,8

what are these? reversed on the preacher bench?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 31, 2013, 05:48:27 AM

E-z bar spider curls
60x8,8,8,8,8

what are these? reversed on the preacher bench?

Basically yes, but I use an incline bench at @45 degrees.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 02, 2013, 12:20:20 PM
Saturday  Bwt 158.8

Changing my split starting next week. Legs-push-legs-pull.

Push day today.

30 degree bb incl
barx5
115x5
155x5,5,5,5,5

60 degree db incl flys
40x6,6,6,6,6

90 degree db press
40x6,6,6,6,6

e-z bar skulls
85x8,8,8,8,8

Rope press downs with spread at bottom
50x8,8,8,8,7

Have added some carbs and will try to add some body weight. I have irritating medical issues
to deal with in the next few months, but am determined to press forward. Comps are on hold
for now.

Tri's felt really good today, took a pic.

(http://i1094.photobucket.com/albums/i447/ljimd/2Feb2013005-1_zps421c3c5e.jpg?t=1359824729)


 
Title: Re: Old Man - Keepin' it going
Post by: Bando on February 02, 2013, 05:35:38 PM
I see the cut progress  :-\
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 02, 2013, 06:13:41 PM
Thanks man, I'm in a good position (or was) to get ready for April. I don't know now.

I guess the doc's will decide for me.
Title: Re: Old Man - Keepin' it going
Post by: Bando on February 02, 2013, 06:41:13 PM
Thanks man, I'm in a good position (or was) to get ready for April. I don't know now.

I guess the doc's will decide for me.

sounds they have not counted you out. I wouldn't count yourself out just yet either.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 02, 2013, 06:51:37 PM
Thanks man, I'm in a good position (or was) to get ready for April. I don't know now.

I guess the doc's will decide for me.

sounds they have not counted you out. I wouldn't count yourself out just yet either.

The problem is I'm pretty sure I'll be ok. Cure rates are really good. It's just what I'll
have left when they are done. Piss bags, limp dick blah blah. My biggest fear is
not being able to train again.

They gave me a month to decide. Tick, tick tick.......................
Title: Re: Old Man - Keepin' it going
Post by: Bando on February 02, 2013, 08:26:38 PM
Not a fan of piss bags, or a having a limp unit.

I'm touched at how much you love the Iron. I think I am a younger version of you.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 05, 2013, 12:32:15 PM
Tuesday  Bwt 159.2

Push/legs

Squats
barx5
95x5
115x5
135x3
155x4
165x3
175x3,3
135x6

30 degree incline bb press
barx5
115x5
135x5
165x4
185x4
205x3,3
165x6

Seated bb press
barx5
115x5
135x5
155x3,3
135x5

E-z bar skulls
95x6,6,6,6,6

Pullin' tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 06, 2013, 12:30:12 PM
Wednesday  Bwt 158.2

Pull day

Weighted neutral grip pullups
bwtx5
bwt+20x5
bwt+25x5
bwt+30x5
Bwt+35x4
bwt+40x3,3
bwtx8

Deads
115x5
165x5
185x3
205x3
225x3
240x2,2
205x5

Chest supported bb rows
115x5
135x5
155x4
165x4
185x2,3
135x8

BB curls
barx5
65x5
75x5
85x5
95x4
100x3,3
65x8

Off tomorrow. Fri and Sat  drop the weight, more reps for hypertrophy.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 08, 2013, 12:07:03 PM
Friday  Bwt 159.4

Legs/Push

BB squat
barx5
115x5
155x7,7,7,7,7

30 degree incl bb press
115x5
165x8,8,8,8,8

Seated bb press
barx5
125x7,7,7,7,6

E-z bar skulls
90x7,7,7,7,7

I'm a day behind this week. hope to do some pulling tomorrow. Cals holding at @2150 for
a while as I pull out of my deficit.

Snowing like crazy outside - be careful everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 09, 2013, 11:48:17 AM
Saturday  Bwt 158.6

Pull

Neutral grip pullups
Bwtx8,8,8,8,8

Deads
115x5
165x5
205x5,5,5,5

Chest supported bb row
155x6,6,6,6,6

BB curls
80x7,7,7,7,7

Got some work in.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 11, 2013, 12:00:33 PM
Monday  Bwt 159.4

Legs/push

BB squat
barx5
95x5
115x5
135x4
160x3
180x3,3
140x8

30 degree incl bb press
120x5
165x5
185x4
210x3,3
170x8

seated bb press
120x5
140x4
160x2,3
135x6

E-z bar skulls
105x5,5,5,5,5


Title: Re: Old Man - Keepin' it going
Post by: Bando on February 11, 2013, 02:25:18 PM
consistant work still getting done in here I see
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 11, 2013, 05:45:04 PM
consistant work still getting done in here I see

Thanks. I gonna keep going long as I can.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 12, 2013, 12:10:43 PM
Tuesday  Bwt 158.6

Pull

Neutral grip weighted pullups
Bwtx5
bwt+25x5
bwt+30x5
bwt+35x4
bwt+40x3
bwt+45x3 <----- last rep fugly, but I'm takin' it
bwtx8

Deads
115x5
165x3
205x3
240x2,2
205x5

Chest supported bb rows
115x5
135x5
165x4
190x3,3  <----- tuff!
140x8

BB curl
barx5
65x5
85x5
105x3,3
75x8

Repeat Mon+Tues(hvy) Thurs+Fri(reps).

Didn't feel up to it today, but got through. Feel pretty good now.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 14, 2013, 12:07:53 PM
Thursday  Bwt 160.0

Legs/Push

BB squat
barx5
115x5
160x7,7,7,7,7

30 degree bb incl dead bench
115x5
170x8,8,8,8,8

Seated bb press
115x5
125x7,7,7,7,7

E-z bar skulls
95x7,7,7,7,7

Didn't move up seat press since I missed a rep last week. Got 'em today. Will add 5#.
Sciatica is acting up. May drop the second dead day and replace for a while.
Title: Re: Old Man - Keepin' it going
Post by: Bando on February 15, 2013, 09:40:02 AM

Sciatica is acting up.

do you stretch?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 15, 2013, 10:10:12 AM

Sciatica is acting up.

do you stretch?

Not enough I guess. Will do it for a while, then drop it. Usually only think about it after it's
too late. Good reminder though.

Seems to only start barking after a lot reps on deads. Seems like a catch-22, more reps for
low back strength = some achy pain. Will go back to school on form, probably getting sloppy
late in the sets. Singles and doubles seem ok. I know better, just need to ramp up my
discipline. LOL in the old days, deads were my fav. Now not so much.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 15, 2013, 11:48:57 AM
Friday  Bwt 159.2

Pull

Neutral grip pullups
Bwtx10,10,10,10,10  <---happy here 50 reps, small goal attained

Chest supported bb row
115x5
160x6,6,6,6,6

Facepulls
50x10,10,10,10,10

BB curls
85x7,7,7,7,6

This is the end of my second week of my personal version of L. Norton's PHAT.
2 heavy days - 2 volume days.  So far I like it. I'm tired but feel good. I did find out
I can only deadlift one day a week, hence the facepulls today. Will keep this running
for a while as the weights continue to increase. I'll drop in a deload when I get too beat up.

Cals running @ 2100/day, carbs @100/day, maybe 150 on weekends. So far, so good.

Have a nice weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: Bando on February 15, 2013, 01:21:10 PM

Sciatica is acting up.

do you stretch?

Not enough I guess. Will do it for a while, then drop it. Usually only think about it after it's
too late. Good reminder though.

Seems to only start barking after a lot reps on deads. Seems like a catch-22, more reps for
low back strength = some achy pain. Will go back to school on form, probably getting sloppy
late in the sets. Singles and doubles seem ok. I know better, just need to ramp up my
discipline. LOL in the old days, deads were my fav. Now not so much.

 I stretch after every workout, it's routine for me so If I didn't do it I would feel odd, I have 2 special sciatica stretches that keep the pain away
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 18, 2013, 12:31:54 PM
Monday  Bwt 159.8

Legs/Push

Damned achy shoulder all weekend.  Been rethinking all my pressing movements.
Today I worked on keeping elbows tight and brought the grip in closer. Didn't
care about weight - just form form form.

Squats

barx5
115x5
135x4
165x3
185x3
205x2,2
185x4

Flat bench
barx5
115x5
135x5
165x4
185x4
205x2,3
185x4

Standing OHP
barx5
95x5
115x3
125x3
135x2,2
115x5

E-z bar skulls
110x4,4,4,4,4


Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 19, 2013, 12:18:19 PM
Tuesday  Bwt 159.4

Pull

Weighted neutral grip pullups
bwtx5
bwt+30x5
bwt+35x4
bwt+40x4
bwt+45x4,3
bwtx8

Deads
115x5
135x5
165x3
185x3
205x2
225x2
240x2,2

Chest supported rows
115x5
135x5
165x4
195x3,3
165x7

BB curls
barx5
70x5
90x5
110x3,3
80x9

Not a bad session. Wt p/u's coming along nicely. Got a lot of sciatica pain in bottom of deads.
Think I'll  do rack pulls from bottom pin for while till it goes away.

Might bump diet up another 100 cals (to 2300). Scale ain't moving.

Chuggin' along.
Title: Re: Old Man - Keepin' it going
Post by: Bando on February 19, 2013, 12:49:15 PM


Weighted neutral grip pullups

bwt+30x5
bwt+35x4
bwt+40x4
bwt+45x4,3




 Wt p/u's coming along nicely.

I'll say  :o aproaching 1/3rd of your bodyweight  8)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 19, 2013, 02:21:46 PM


Weighted neutral grip pullups

bwt+30x5
bwt+35x4
bwt+40x4
bwt+45x4,3




 Wt p/u's coming along nicely.


I'll say  :o aproaching 1/3rd of your bodyweight  8)


Scrawny ass and legs make it easier(http://www.iron-sanctuary.com/forums/Smileys/default/shocked.gif)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 21, 2013, 11:56:05 AM
Thursday   Bwt 163.0

Legs/Push

Squats
barx5
115x5
165x7,7,7,7

BB Bench
barx5
115x5
175x6,6,6,6

OHP
barx5
115x5,5,5,5

E-z bar skulls
95x7,7,7,7

Another one in the books. Wife's B'day yesterday, serious carb-up, felt good.

Might toy with some sumo deads tomorrow.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 22, 2013, 11:28:24 AM
Friday  Bwt 161.2

Pull

Neutral grip weighted pullups
bwt+10x8,8,8,8

Sumo deads
115x5
135x5
165x3,3,3

Chest supported rows
115x5
165x6,6,6,6

BB curls
barx5
90x7,7,7,7


Spent a little time messing with sumo deads, trying to get the form down in hopes of
finding a low back and sciatica-leg friendly version of deads. So far so good. Weight was light,
I'll see how it goes as I ramp it up.

Still cranking up cals, hoping to add some weight (hopefully lean mass) or worst case, keep what
I have. All in all, a decent week. I've ramped down the arm work and they feel like they're growing some. I'll slap a tape on and see. Weird huh?

Have good weekend my iron friends.
Title: Re: Old Man - Keepin' it going
Post by: Bando on February 23, 2013, 01:02:25 AM


OHP

115x5,5,5,5



you weigh 15 lbs less than me, are 30 years older than me and lifting 5 more lbs than me.

stop it. >:( :D
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 23, 2013, 07:04:15 AM


OHP

115x5,5,5,5




you weigh 15 lbs less than me, are 30 years older than me and lifting 5 more lbs than me.

stop it. >:( :D


Thanks, but I'd trade my crummy OHP's for your 300# bench in a heartbeat.(http://[url=http://www.iron-sanctuary.com/forums/Smileys/default/grin.gif]http://www.iron-sanctuary.com/forums/Smileys/default/grin.gif[/url])
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 25, 2013, 11:56:06 AM
Monday  Bwt 160.2

Legs/Push

Box squats - haven't done these in ages, have to get used to them all over again
115x5
165x5
185x3
165x5,5,5,5

Bench press
115x5
165x5
185x3
205x2
220x2
230x1
205x3

OHP
105x5
120x3
135x2
145x1
125x6

E-z bar skulls
115x4,4,4,4,4

Small steps. All in all not bad. Box squats helped with weak feeling in my left (sciatica) leg.

Title: Re: Old Man - Keepin' it going
Post by: Bando on February 25, 2013, 01:37:02 PM
some decent weight on those singles..
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 25, 2013, 02:22:19 PM
some decent weight on those singles..


Thanks, they were supposed to doubles(http://www.iron-sanctuary.com/forums/Smileys/default/sad.gif)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 26, 2013, 12:23:31 PM
Tuesday   Bwt 159.0

Weighted neutral grip pullups
bwtx5
bwt+35x5
bwt+40x4
bwt+45x4
bwt+50x3,3  OMG these were tuff!!!
bwtx8

Rack deads - bottom pin
115x5
165x4
205x3
240x3
260x2,2
205x5

Chest supported bb row
120x5
140x4
170x4
200x3,3
170x6

BB curls
barx5
75x4
95x4
115x3,3
85x8

Fairly good session. Happy with the wt p/u's, but don't know if I can go higher and get reps.
Curls were heavy, form got crappy on second set of 3.

Still can't get the scale moving gradually up. Only want a couple pounds of mass.............
patience, patience.  Meanwhile, staying lean.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 28, 2013, 11:53:29 AM
Thursday  Bwt 159.4

Legs/Push

Squats
115x5
135x5
175x6,6,6,6

Bench press
135x5
185x6,6,6,6

OHP
75x5
120x5,5,5,5

E-z bar skulls
100x7,7,7,7

Good session. First squat day without pain in 2 weeks. Happy about that.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 01, 2013, 11:45:03 AM
Friday  Bwt 159.0

Pull

Neutral grip weighted pullups
bwtx5
bwt+15x10,8,8,7

Rack pulls - bottom pin - slo, reset each rep extra slo negs
115x5
165x5
205x5
225x5,5,5

Chest supported bb rows
115x5
170x5,5,5,5

BB curls
barx5
95x6,6,6,5
bar rep to fail

May deload next week. Will decide this weekend.

Enjoy the weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 04, 2013, 12:27:16 PM
Monday  Bwt 160.4

Legs/Push

Squats
barx5
115x5
135x5
165x3
185x3
205x2
215x2,2
185x5

Bench press
115x5
165x3
185x3
205x3
215x3,3
190x8

OHP
barx5
75x5
115x3
125x3
140x1
150x1
160x0
135x4

E-z bar skulls
120x4,4,4,4,4

Was going to deload this week but decided to push this routine a little longer.
I'm finally getting used to my newly done over benching style (slower, closer grip
and tight elbows). Strength is coming. Happy with OHP's also even, though I missed
a bwt press today(oh sooo close), I was kinda gassed. I'll own it shortly.

Happy and hungry right now.

Press failvvvvvvv
(http://i3.ytimg.com/vi/ZMhw48NIezg/mqdefault.jpg)

4Mar13 160# press fail (http://www.youtube.com/watch?v=ZMhw48NIezg#ws)
Title: Re: Old Man - Keepin' it going
Post by: Bando on March 05, 2013, 10:06:38 AM
do you get your head under the bar on the successful presses?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 05, 2013, 12:17:40 PM
do you get your head under the bar on the successful presses?

I try to. I was always taught to try get my chin on my chest. It's tough to hold perfect form doing
reps - for me anyways.



Tuesday   Bwt 160.2

Pull

Rack deads - bottom pin
115x5
165x5
205x3
240x2
280x1
300x1
240x3,3

Chest supported rows
135x5
165x5
185x3
205x3,3
175x6

Weighted rack chins - extra wide grip
bwtx8
bwt+20x6
bwt+25x6
bwt+30x6
bwt+35x6

BB curls
barx5
85x5
105x3
120x2,2
100x6

Swapped out p/u's for rack chins  for some variety.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 07, 2013, 12:04:06 PM
Thursday  Bwt 160.4

Legs/Push

Squats
barx5
120x5
140x5
180x6,6,6,6

Bench press
135x5
165x5
190x6,6,5,5

OHP
barx5
95x5
125x5,5,5,5

E-z bar skulls
105x7,7,7,7,6


Not a single rep was wasted this day.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 08, 2013, 12:01:17 PM
Friday  Bwt 159.2

Pull

Weighted neutral grip pullups
bwtx5
bwt+20x8,7,7,7

Rack deads - bottom pins
165x5
205x3
240x3,3,3,3

Chest supported rows
115x5
175x5,5,5,5

BB curls
65x5
100x5,5,5,5
repped out w/bar

This is the end of the 5th week of my version of L. Nortons power/hypertrophy.
Working each bodypart twice a week, once for strength, once for hypertrophy.
I like it and have progressed nicely but am feeling a little tired. Might deload next
week after some thought this weekend. I could change my mind, I did last week.

Weighted p/u's really trash my deads.

Cals up to 2250/day. Strength feels ok, no scale movement.

Have nice weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 11, 2013, 11:24:57 AM
Monday  Bwt 160.0

Deload week.

Squats
barx5
115x5
165x5,5,5

Bench press
115x5
175x5,5,5

OHP
barx5
115x5,5,5

E-z bar skulls
95x6,6,6

Taking a deload week at 70/75% weight/volume to let my joints heal some. No major issues,
just precautionary.

I spent the weekend pondering a diet strategy and looking at pictures from my last comp and
doing some evaluating. I've got my eyes on something 1 June 2013. My doc's have given me a
half-assed ok to go ahead.

Not looking forward to the dieting, as I've gotten used to eating/drinking some things I
really like. Also pondering whether or not I've improved enough to put up a better package.
Oh well, here we go. We'll see how it goes the next couple weeks.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 12, 2013, 11:28:14 AM
Tuesday  Bwt 159.0

Deload - Pull

Rack pulls - bottom pin
115x5
165x3
225x5,5,5

Weighted neutral grip pullups
Bwtx5
Bwt+20x5,5,5

Chest supported rows
115x5
155x5,5,5

BB Curls
barx5
95x5,5,5
barx rep out

Quick and easy. In and out.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 14, 2013, 11:30:01 AM
Thursday  Bwt 158.6

Deload

Push/Legs

Squat
barx5
165x5,5,5

Bench press
115x5
175x5,5,5

OHP
barx5
115x5,5,5

E-z bar skulls
95x6,6,6

Mirror of Monday's routine. All went well. Quick and easy.
Going with a slight caloric deficit(down 150 to @2000) as a test.
Try to pull some vascularity and dump a couple #'s bf.
I'll see how this affects strength next week.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 15, 2013, 11:50:22 AM
Friday  Bwt 158.2

Deload

Pull

Rack pulls - bottom pin
115x5
165x5
225x5,5,5

Neutral grip weighted pullups
bwtx5
bwt+20x5,5,5

Chest supported rows
115x5
155x5,5,5

BB curls
barx5
95x5,5,5
barx rep out

Today ends deload. Start ramping back up Monday.

Have a nice weekend and Happy St. Patty's Day.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 15, 2013, 08:27:41 PM
Still trying to decide if I have enough in the tank.  Unshaven, no tan and about 5# off my last stage weight. Comments welcome. It is what it is.


2011 - 1 week b4 last comp
(http://i1094.photobucket.com/albums/i447/ljimd/1Y33MmF7ktqoHAQxlzxE1pxSRClDN0486e.jpg)

15 Mar 13 legs didn't show much, too much light coming in the window. Added one in next pic
(http://i1094.photobucket.com/albums/i447/ljimd/15Mar13008-2_zpsa2fb5191.jpg)

(http://i1094.photobucket.com/albums/i447/ljimd/15Mar13001-2_zpsa234860e.jpg)  legs
Side chest - forgot to suck in the gut.
(http://i1094.photobucket.com/albums/i447/ljimd/15Mar13011-2_zps3deef6c4.jpg)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 18, 2013, 12:17:24 PM
Monday  Bwt 159.6

Legs/Push

Squat
barx5
115x5
140x4
165x3
185x3
205x3,3
185x6

Bench press
135x5
165x5
185x3
205x3,3,
185x6

OHP
barx5
85x5
115x3
135x3
140x3,3
120x5

E-z bar skulls
115x5,5,5,5,5

In the books.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 19, 2013, 12:13:58 PM
Tuesday  Bwt 160.0

Pull

Neutral grip weighted pullups
bwtx5
bwt+25x5
bwt+30x4
bwt+35x4
bwt+40x5,4
bwtx8

Rack pulls - bottom pin
115x5
165x5
205x3
240x2
260x2,2
225x5

Chest supported row
135x5
165x5
185x3
205x3,3
185x5

BB curl
barx5
65x5
95x3
115x3,3
105x5
barx rep out

Day off tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: Bando on March 21, 2013, 11:53:45 AM
Still trying to decide if I have enough in the tank.  Unshaven, no tan and about 5# off my last stage weight. Comments welcome. It is what it is.


2011 - 1 week b4 last comp
([url]http://i1094.photobucket.com/albums/i447/ljimd/1Y33MmF7ktqoHAQxlzxE1pxSRClDN0486e.jpg[/url])

15 Mar 13 legs didn't show much, too much light coming in the window. Added one in next pic
([url]http://i1094.photobucket.com/albums/i447/ljimd/15Mar13008-2_zpsa2fb5191.jpg[/url])

([url]http://i1094.photobucket.com/albums/i447/ljimd/15Mar13001-2_zpsa234860e.jpg[/url])  legs
Side chest - forgot to suck in the gut.
([url]http://i1094.photobucket.com/albums/i447/ljimd/15Mar13011-2_zps3deef6c4.jpg[/url])


If you could fill out your chest a little more you would be more balanced. Legs look great!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 21, 2013, 12:18:06 PM

If you could fill out your chest a little more you would be more balanced. Legs look great!

I doubt I'll be adding any size from here on out. The diet is on. My hope is more cuts in that
area with fat loss. My crummy shoulder really limits my chest work. Oh well.


Thursday  Bwt 158.0

Legs/Push

Squats
barx5
115x5
135x5
185x6,6,6,6

Bench press - close grip elbows in
135x5
185x6,6,6,6

OHP
barx5
95x5
120x5,5,5,5

E-z bar skulls
100x7,7,7,7,7


Diet this week has been a zig zag approach. Maint is @2150/day(dropped to 2050/day Sun). Setting a weekly total of 14350 with deficit Sun thru Thurs and surplus(carbs up,fats down) on Fri&Sat. Have been slowly dropping fat for several months with this approach. Will step it up and drop weekly totals 700 cals (100/day) every 2 wks for the next 10 weeks.

Will reevaluate  each week if fat loss stalls.

Training will remain the same. 2 strength days, 2 hypertrophy days. Hopefully diet impact
on intensity will be minimal. 

Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 22, 2013, 11:53:50 AM
Friday   Bwt 157.2

Pull

Neutral grip weighted pull ups
bwtx5
bwt+20x7,7,7,7

Rack pulls - bottom pin, wide grip
115x5
165x3
230x4,4,4,4

Chest supported rows
115x5
175x5,5,5,5

BB curls
barx5
65x5
95x6,6,6,6

Been using the Weightrainer online fat calc to track trends. This is the latest from this AM.
Not concerned with the accuracy - just the trend + pics.

VVVVVV

The WeighTrainer
Bodyfat/Lean Body Mass Calculator

Gender:   male   Weight:   157.2 lbs
Height:   68 in    Waist:   28.75 in
Iliac:   30 in
Hips:   34.88 in
Your estimated body fat percentage is: 8.1 %

Your estimated lean body mass is: 144.4 lbs

Water intake 1 gal min daily. Trying to hold carbs above 100gr day as long as possible
before I start reducing to kick start fat loss - if needed.

Monday weekly diet budget drops to 13,650 cals (1950/day) for 2 weeks.

Have a great weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 25, 2013, 12:10:15 PM
Monday  Bwt 159.8

Legs/Push

Squat
barx5
115x5
165x4
195x3
215x3,3
195x5

Bench
135x5
165x4
195x3
215x4,4
200x6

OHP
bar5
95x5
125x3
145x2,2
130x5

E-z bar skulls
120x5,5,5,4,4

OHP's and skulls getting tuff. Don't know how much farther I can push these. We'll see. 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 26, 2013, 12:19:03 PM
Tuesday   Bwt 159.2

Pull

Weighted neutral grip pull ups
bwtx5
bwt+30x5
bwt+35x4
bwt+40x4
bwt+45x4,3
bwtx8

Rack pulls - bottom pin
135x5
185x5
225x2
255x2
280x2,2
230x5

Chest supported rows
135x5
165x5
190x3
210x3,3
185x5

BB curls
barx5
70x5
100x3
120x3,3
105x5
barx rep out

Day off tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 28, 2013, 11:43:59 AM
Thursday  Bwt 160.4


Squats
95x5
115x5
130x3
165x5
175x5
185x5
110x10,10,10,10,10

Leg curls
30x10,10,10,10,10


Little change in direction for me. Been dealing with some medical issues for a while that I
won't rehash right now. But now, I find out my wife needs a hip replacement next month.
She will need my help and attention for several months and I want to her finally walk without terrible pain.

I had planned on competing this summer but I've changed my mind given the double whammy of
both our situations. For the next several months I will cut my training back to 3days/wk and focus
on a Wendler 531 type program and try to put on some mass and increase my strength. I've been lean for 3 years and it's starting to wear on me.

Took the 531 squat routine for a test drive today. Light, but I felt it.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 29, 2013, 11:52:03 AM
Friday   Bwt 159.8

Deadz
115x5
135x5
165x3
205x5
220x5
230x5
135x8,8,8,8,8

BB curl
65x10,10,10,10,10

Have a good weekend and holiday everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 01, 2013, 11:17:06 AM
Monday  Bwt 161.0

OHP
60x5
70x5
85x3
95x5
110x5
125x7
70x10,10,10,10,10

Neutral grip pull ups
Bwtx8,8,8,8,7

Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 02, 2013, 11:25:30 AM
Tuesday  Bwt 161.4

Bench press
95x5
115x5
130x3
140x5
165x5
185x6
115x10,10,10,10,10

E-z bar skulls
70x10,10,10,10,10

Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 04, 2013, 10:46:56 AM
Thursday  Bwt 161.4  Wk-2 Cycle-1 531

Squats
95x5
115x5
130x3
155x3
175x3
195x6
110x10,10,10,10,10

Leg curls
30x10,10,10,10,10

Relaxing the diet a little and seeing where this (531) takes me. So far so good. Feels like
I'm not getting enough work in. We'll see.
Title: Re: Old Man - Keepin' it going
Post by: Bando on April 04, 2013, 11:04:44 AM
Thursday  Bwt 161.4  Wk-2 Cycle-1 531

Squats
95x5
115x5
130x3
155x3
175x3
195x6
110x10,10,10,10,10

Leg curls
30x10,10,10,10,10

Relaxing the diet a little and seeing where this (531) takes me. So far so good. Feels like
I'm not getting enough work in. We'll see.

Doesn't look like a lot work does it?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 05, 2013, 11:39:37 AM
Friday   Bwt 159.0   Wk-2 day-2 Cycle-1 531

Bench press
95x5
115x5
130x3
165x3
185x3
195x5
115x10,10,10,10,10

Chest supported bb rows
115x10,10,10,10,10

E-z bar skulls
75x10,10,10,10,10

Have a nice weekend all.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 08, 2013, 11:35:34 AM
Monday  Bwt 162.8  Wk-2 Day-3 Cycle-1 531

Deadz
115x5
135x5
160x3
190x3
215x3
245x5
135x10,10,10,10,10

BB curls
70x10,10,10,10,10

OHP tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 09, 2013, 10:42:03 AM
Tuesday   Bwt 160.4  Wk-2 Day-4 Cycle-1 531

OHP
60x5
70x5
85x3
100x3
115x3
130x8
70x10,10,10,10,10

Neutral grip weighted pull ups
bwt+10x8,8,8,7,6

End of week 2 - 531 BBB. So far so good. Still playing with accessory work, adding here,
taking there. Have knocked down w/o length by 1/3. Recovery good. Diet 2100/2300
cals/day. Rolling along.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 09, 2013, 08:23:43 PM
A few pics from this evening.

(http://i1094.photobucket.com/albums/i447/ljimd/11Apr13010-1_zps68c332ff.jpg?t=1365466538)

(http://i1094.photobucket.com/albums/i447/ljimd/11Apr13006-1_zps48f762fc.jpg?t=1365466701)

(http://i1094.photobucket.com/albums/i447/ljimd/11Apr13009-1_zps42ae06a3.jpg?t=1365466815)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 11, 2013, 11:33:27 AM
Thursday   Bwt 159.4

Squats
115x5
130x5
165x5
185x3
205x5

Bench
115x5
135x5
165x5
185x3
205x3

Chest supported rows
115x5
135x5
155x5
165x3
175x5

CGBP
95x5
115x5
135x5
155x3
165x8

Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 12, 2013, 12:00:09 PM
Friday  Bwt 159.4

Deads
115x5
165x5
200x5
230x3
255x3

OHP
70x5
85x5
110x5
125x3
140x4 - *wanted 5 or 6 of these - oh well

Neutral grip weighted pull ups
bwtx5
bwt+20x5
bwt+30x3
bwt+35x5

BB curls
65x5
75x5
85x5
95x3
105x5

I've squeezed 531 into 2 days a week and will do 2 hypertrophy days a la PHAT.
*Only problem is the second big exercise of the (today OHP) day suffers just a bit.
Other than that, not bad. Felt good.

Have a great weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 15, 2013, 11:32:55 AM
Monday  Bwt 160.6

Squats
115x5
135x5
175x8,8,8,8

Bench
115x5
135x5
170x8,8,8,7

OHP
95x5
115x8,8,8,8

E-z bar skulls
95x8,8,8,8

Today and Tues hypertrophy days.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 16, 2013, 11:54:10 AM
Tuesday  Bwt 160.2

Neutral grip weighted pull ups
bwtx5
bwt+25x7,7,6,6

Wide grip bottom pin rack pulls
165x5
205x6,6,6,6

Chest supported rows
145x7,7,7,7

BBcurls
85x7,7,7,7

Gonna deload Th and Fri, and start cycle 2-531.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on April 16, 2013, 07:16:36 PM
Back looks great man.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 19, 2013, 11:02:57 AM
Back looks great man.

Thanks FLEX - trying to put some more meat on it. Slow goin'.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 19, 2013, 11:03:55 AM
Couple crazy days. Wife's hip surgery got postponed at the last minute as other
medical issues popped up. Will have to go through the pre-op and rehab classes
all over again. What a disruptive pain in the azz.

Took the day off yesterday from training and took a ride to my camping trailer
and got it ready for the summer. Couple cold beers and some relaxation. FTW

Resumed my deload today.

Friday  Bwt 161.0

Squats
115x5
135x5,5,5

Bench
115x5
135x5,5,5

OHP
65x5
90x5,5,5

E-z bar skulls
80x6,6,6,6
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 20, 2013, 11:34:41 AM
Saturday  Bwt 161.0

Deload

Deads
115x5
170x5,5,5

Neutral grip pullups
bwtx5,5,5,5

Chest supported rows
115x5,5,5,5

BB curls
70x5,5,5,5

Start cycle 2 531 Monday.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 22, 2013, 11:42:20 AM
Monday  Bwt 160.4

Cycle-2 Week-1 Day-1 531

Squats
95x5
115x5
135x3
170x5
180x5
195x8
115x10,10,10,10,10

Leg curls
35x10,10,10,10,10

BB curls
65x5
75x3
85x5
95x5
100x7

Neutral grip pullups
bwtx7,7,7,7,7
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 23, 2013, 11:47:57 AM
Tuesday  Bwt 159.8

Cycle-2 Wk-1 Day-2 531

Bench press
95x5
115x5
135x3
170x5
180x5
190x7
120x10,10,10,10,10

Chest supported rows
115x5
135x5
155x3
165x5
175x5
185x6

CGBP
95x5
115x5
125x3
140x5
150x5
160x7

Now that I have the accessory lifts sorted and frequency adjusted
I really like this 531 program. Might change my mind after a couple
more cycles - but so far so good.

Have increased my cals 300/500 a day for a while now. More water movement
but not much on the scale. I'll run with it until the pudge starts to
show.
Title: Re: Old Man - Keepin' it going
Post by: Bando on April 23, 2013, 09:44:16 PM
Are you competing June 1?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 24, 2013, 05:59:23 PM
Are you competing June 1?


Nope, backing out for a while. Just too many medical mountains to climb. First me,
now with the wife's impending surgery, too hard to stay focused.  Maybe later.
Right now IDK. (http://[url=http://www.iron-sanctuary.com/forums/Smileys/default/embarrassed.gif]http://www.iron-sanctuary.com/forums/Smileys/default/embarrassed.gif[/url])
Title: Re: Old Man - Keepin' it going
Post by: FLEX on April 24, 2013, 06:56:13 PM


Nope, backing out for a while. Just too many medical mountains to climb. First me,
now with the wife's impending surgery, too hard to stay focused.  Maybe later.
Right now IDK.

Sorry man.

In for later; you'll do it.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 24, 2013, 07:20:37 PM


Nope, backing out for a while. Just too many medical mountains to climb. First me,
now with the wife's impending surgery, too hard to stay focused.  Maybe later.
Right now IDK.

Sorry man.

In for later; you'll do it.

Maybe it's for the best. I've been kinda tired of the staying lean and the fussy nature
of physique competition. Been thinking about working on getting stronger and adding
some meat to these bones. You guys moving all that tonnage have made this old man jealous.
Haven't had a PR in years. I could use one.

Thanks for the support.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on April 24, 2013, 07:23:19 PM
Been thinking about working on getting stronger and adding
some meat to these bones. You guys moving all that tonnage have made this old man jealous.
Haven't had a PR in years. I could use one.

Thanks for the support.

No problem.

And I say go for it. 

Sucks being he only fat guy around here.     ;D
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 25, 2013, 12:18:38 PM
Thursday  Bwt 162.6

Cycle-2 Wk-1 Day-3 531

Deads
115x5
140x5
170x3
210x5
225x5
240x5
140x10,10,10,10,10

Neutral grip weighted pull ups
bwtx5
bwt+25x5
bwt+35x5
bwt+40x4  <---wanted 5

BB curls
75x7,7,7,7,7


Phew, 11 sets of deads ain't no joke even when light.
Old man was puffin' hard.

Woke up feeling kind of blah. Oh well, got 'er done.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 29, 2013, 11:50:59 AM
Monday  Bwt 161.8

Cycle-2 Wk-2 Day-1 531

Squats
95x5
115x5
135x3
180x3
195x3
205x7
115x10,10,10,10,10

Leg curls
35x10,10,10,10,10

BB curl
65x5
75x3
90x3
100x3
105x6

Neutral grip pull ups
bwtx8,8,8,8,8


Skipped OHP's Friday and went to my campsite for
3 days.  No regrets.

Back in the saddle today.
Title: Re: Old Man - Keepin' it going
Post by: Bando on April 29, 2013, 01:21:07 PM
went to my campsite for
3 days.  No regrets.



nice....
Title: Re: Old Man - Keepin' it going
Post by: ljimd on April 30, 2013, 11:46:40 AM
went to my campsite for
3 days.  No regrets.



nice....

It is. I plan to spend Fri-Sun there all summer if at all possible



Tuesday  Bwt 161.4

Cycle-2 Wk-2 Day-2  531

Benchpress
95x5
115x5
135x3
180x3
190x3
200x8
115x10,10,10,10,10

Chest supported rows
115x5
135x5
145x3
175x3
185x3
195x6

CGBP
95x5
115x5
135x3
145x3
155x3
165x8

Been trying to eat at a slight surplus
but have phailed last 2 days. Will try to
rectify that today.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 02, 2013, 12:02:29 PM
Thursday  Bwt 158.8

Cycle-2 Wk-2 Day-3  531

Deadz
115x5
140x5
170x3
225x3
240x3
255x4
140x10,10,10,10,10

Weighted neutral grip pullups
bwtx5
bwt+30x5
bwt+40x3
bwt+45x5

BB curls
80x8,8,8,8,8

Got a little tinge of sciatica so I
decided to pull sumo and see what happens.
Not bad. No pain. Will take a while to
get used to sumo again.

Weighted pull ups after 11 sets of deads
takes guts or a non-functioning brain. Jury
is still out on that.

Scale isn't budging. May try a massive carb up
this weekend and see what happens.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 03, 2013, 11:29:49 AM
Friday  Bwt 159.4

Cycle-2 Wk-2 Day-4  531

OHP
60x5
75x5
90x3
120x3
130x3
135x5
75x10,10,10,10,10

Chest supported rows
155x7,7,7,7,7

E-z bar skulls
90x8,8,8,8,8

Have a great weekend everyone. I'm heading to my camping trailer
for some fishing and cold beverages.
Title: Re: Old Man - Keepin' it going
Post by: Bando on May 03, 2013, 01:04:42 PM

E-z bar skulls
90x8,8,8,8,8


you must have some young elbows
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 06, 2013, 11:49:28 AM

E-z bar skulls
90x8,8,8,8,8


you must have some young elbows

Skulls always been a favorite of mine. Heavier the better.  Rarely any elbow pain.
Lucky I suppose.


Monday  Bwt 162.0

Cycle-2 Wk-3 Day-1  531

Squats
95x5
115x5
135x3
170x5
195x3
215x4
115x10,10,10,10,10

Leg curls
40x10,10,10,10,10

BB curls
65x5
75x3
95x5
100x3
105x5

Neutral grip pull ups
bwtx8,8,8,8,8

Moving right along.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 07, 2013, 11:40:26 AM
Tuesday  Bwt 160.4

Cycle-2 Wk-3 Day-2  531

Bench press
95x5
115x5
135x3
170x5
190x3
210x5
115x10,10,10,10,10

Chest supported rows
115x5
135x5
145x3
180x5
190x3
200x5

CGBP
95x5
115x5
135x3
150x5
160x3
170x7

Small steps are still steps.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 08, 2013, 11:26:11 AM
Couple pics from this AM - checking progress. I know- get some sun.

(http://i1094.photobucket.com/albums/i447/ljimd/7May13006-1_zpsd00532f9.jpg?t=1367939554)

(http://i1094.photobucket.com/albums/i447/ljimd/7May13007-2_zpsc39f13d0.jpg?t=1367939809)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 09, 2013, 12:00:28 PM
Thursday  Bwt 159.2

Cycle-2 Wk-3 Day-3  531

Deads
115x5
140x5
170x3
210x5
240x3
270x5
320x1 - wasn't in the program - just felt like it
140x10,10,10,10,10

Weighted neutral grip pull ups
bwtx5
bwt+35x5
bwt+45x3
bwt+50x4

BB curls
85x8,8,8,8,8

Went back DOH grip and conventional pull.

Good day. Strength felt good.
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on May 09, 2013, 04:00:52 PM
Nice- "just felt like it"
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 10, 2013, 11:46:36 AM
Friday  Bwt 158.4

Cycle-2 Wk-3 Day-4  531

OHP
65x5
95x3
135x3
160x1 * post retirement PR
75x10,10,10,10,10

Chest supported rows
160x7,7,7,7,7

E-z bar skulls
95x8,8,8,8,8

After a couple warm ups, I deviated from the program
and went my first bodyweight OHP in a long time
Pretty happy.

Have nice weekend everyone.

http://youtu.be/fJHlTz-7FJs (http://youtu.be/fJHlTz-7FJs)

Have nice weekend everyone
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 13, 2013, 11:27:27 AM
Monday Bwt 161.8

Cycle-2 Wk-4 Day-1 Deload  531

Squats
95x5
115x5
135x5
115x8,8,8,8

Leg curls
35x8,8,8,8

E-z bar wall curls
65x8,8,8,8

Neutral grip pull ups.
bwtx6,6,6,6 - hold and stretch

Today begins a deload week ending my second cycle of 531.
Happy so far. I think it's a solid program, not much different than
SS or 5x5, but solid. Lots of latitude for hyper work on the
accessories. Weights were light and blew through it in about
50 min. Think I'll do a couple more cycles, then re-evaluate.

Threw in some wall curls to keep me honest. Humbling.........

Got 2 big carb days in this weekend. Weight up 3+ pounds.
By Thurs I'll know how much was water. Back to @100/day till
the weekend.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on May 13, 2013, 09:26:57 PM
Entered thread, saw de-load, about-face and left.

 :P





 :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 14, 2013, 11:19:17 AM
Entered thread, saw de-load, about-face and left.

 :P





 :)

Ha, give the old man a f-off week willya?


Tuesday  Bwt 160.8

Cycle-2 Wk-4 Day-2 Deload  531

Bench press
115x5
135x5
165x5
115x8,8,8,8

Chest supported rows
115x5
125x5
145x5
115x8,8,8,8

CGBP
95x5
115x5
135x5
115x8,8,8,8


Did pauses on everything. Concentrated on
form work. Went well.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 16, 2013, 12:51:03 PM
Thursday  Bwt 160.8

Cycle-2 Wk-4 Day-3 Deload  531

Deads
115x5
140x5
170x5
135x8,8,8,8

Chin ups
Bwtx6,6,6,6

E-z bar wall curls
65x8,8,8,8

Short and sweet. Deloads are boring. Did regular chins instead of
neutral grips just for variety. All minor joint pains are pretty much
gone.


Wasn't sure if I could squeeze this in between
hospital visits. My wife's hip replacement surgery went well yesterday
and she is recovering. She is to be released Saturday.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 17, 2013, 10:39:09 AM
Friday  Bwt 159.6

Cycle-2 Wk-4 Day-4  Deload  531

OHP
65x5
80x5
95x5
80x8,8,8,8

Chest supported rows
135x8,8,8,8

E-z bar skulls
80x8,8,8,8

Deload for this cycle over.


Have a great weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 20, 2013, 11:39:44 AM
Monday  Bwt 160.0

Cycle-3 Wk-1 Day-1  531

Bench press
95x5
115x5
135x3
150x5
170x5
195x7
125x10,10,10,10,10

Chest supported rows
115x5
135x5
155x3
170x5
180x5
185x7

CGBP
95x5
115x5
130x3
145x5
155x5
165x8

On cruise control.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 21, 2013, 11:32:01 AM
Tuesday  Bwt 158.8

Cycle-3 Wk-1 Day-2  531

Squats
95x5
120x5
145x3
155x5
180x5
200x6
130x10,10,10,10,10

Leg curls
40x10,10,10,10,10

E-z bar wall curls
65x5
70x5
75x5
80x5
85x6

Neutral grip pull ups
bwtx8,8,8,8,6  <---- outta gas
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 23, 2013, 11:41:16 AM
Thursday  Bwt 158.4

Cycle 3 Wk-1 Day-3  531

OHP
65x5
75x5
90x3
100x5
115x5
130x7
85x10,10,10,10,10

Chest supported rows
165x7,7,7,7,7

E-z bar skulls
100x8,8,8,8,8 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 23, 2013, 04:36:36 PM
(http://i1094.photobucket.com/albums/i447/ljimd/23May13-Abs-1002_zps1d6729c4.jpg)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 24, 2013, 12:04:09 PM
Friday  Bwt 160.2

Cycle-3 Wk-1 Day-4  531

Deads
120x5
145x5
175x3
190x5
220x5
245x5
160x10,10,10,10,10

Weighted neutral grip pull ups
bwtx5
bwt+20x5
bwt+30x5
bwt+35x5
bwt+40x4  <-----ouch, missed one there

E-z bar wall curls
70x8,8,8,8,8

Have a great holiday weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: Bando on May 24, 2013, 03:43:29 PM


Have a great holiday weekend everyone.

you too Man
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 27, 2013, 01:49:53 PM
Monday  Bwt 162.0

Cycle-3 Wk-2 Day-1  531

Squats
95x5
120x5
145x3
165x3
190x3
215x5
130x10,10,10,10,10

Leg curls
40x10,10,10,10,10

E-z bar wall curls
65x5
75x5
80x3
85x3
90x5

Neutral grip pull ups
bwtx8,8,8,8,8
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 28, 2013, 11:40:33 AM
Tuesday  Bwt 162.8

Cycle-3 Wk-2 Day-2  531

Bench press
95x5
115x5
135x3
160x3
180x3
205x5
125x10,10,10,10,10

Chest supported rows
115x5
135x5
155x3
175x3
185x3
195x6

CGBP
95x5
115x5
135x3
150x3
160x3
170x8

Have opened up the diet some and added a couple #'s in the
last week. Muscles feel fuller but strength feels about the
same. Am hoping some extra bwt will enhance this program.
Will report.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 30, 2013, 12:34:28 PM
Thursday Bwt 161.0

Cycle-3 Wk-2 Day-3  531

Deads
120x5
145x5
175x3
205x3
235x3
260x6
160x10,10,10,10,10

Weighted neutral grip pullups
bwtx5
bwt+20x5
bwt+30x3
bwt+35x3
bwt+45x5 - last rep was close, I'm takin' it

E-z bar wall curls
75x8,8,8,8,7
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 03, 2013, 03:20:15 PM
Monday  Bwt 162.6

Modified training today. Somehow I aggravated an inguinal hernia
I've had for a few years. Will talk to the doc next Monday about it.
So I temporarily scaled back my leg training for now.

I was at the end of my 3rd 531 cycle and decided to end it for a while
and go back to push/pull with the emphasis on hypertrophy until I get
this other situation sorted out.

Squats
95x5
115x8,8,8 

Leg extensions
60x20,20

Bench press
115x5
165x10,10,10

Incline db flys
30x10,10

Seated press
95x5
115x8,8,8

Db laterals
15x12,12

E-z bar skulls
100x8,8,8

Tricep press downs w/rope.
50x8,8,8

Got some reps in, meh. (http://www.iron-sanctuary.com/forums/Smileys/default/undecided.gif)
Title: Re: Old Man - Keepin' it going
Post by: Bando on June 03, 2013, 04:21:13 PM
hernia = not fun :(
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 03, 2013, 04:47:27 PM
hernia = not fun :(

Tell me, I can't catch an effin' break.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 04, 2013, 12:00:06 PM
Tuesday  Bwt 160.8

Cycle-3 Wk-3 Day-2  531

Deads
115x5
140x5
170x3
210x5
240x3
270x5

Chest supported rows
115x5
135x5
155x3
180x5
190x3
200x4


Wall curls
65x5
75x5
85x5
90x3
95x3

E-z bar spider curls
65x8,8,8


Pain from yesterday much better today. Decided to
try and finish this cycle. I cut out the 5x10 on deads
just in case.

Falling way short on my cals. Just over 1900 last 2 days.
Goal is min 2250.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 05, 2013, 05:45:54 PM
(http://i1094.photobucket.com/albums/i447/ljimd/5Jun13002-1_zpsfae99064.jpg?t=1370467144)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 06, 2013, 11:27:49 AM
Thursday  Bwt 158.8 


Dead bench- push from chest high safety
115x5
165x3
185x2
205x1
220x1

Seated press
115x5
135x3
155x1
170x1
135x6

Neutral grip pullups
bwtx8,8,8,8

CGBP
95x5
115x5
135x3
155x3
165x3
175x6


Made a few changes today.

Dead bench - form work, take out stretch response on rep 1.
These are harder for me than reg benching. Supposed to build power
from the pause.

Seated press - used it as a work around on my groin issue, OHP's
seem to tweak it.

Did my neutral grip pullups a la Bo_Flecks, back arched and pull
to the chest with a lat squeeze. I like 'em. Felt good.

Really have to address my weight. Stopped tracking a while back and told
myself to just eat. Hasn't worked, cals fell off. Will restart tracking.
I wanted to go into the summer @170 with some added LBM. Phail - I'm getting
leaner. Gotta' be mental.

I'm just about convinced to move to a more hypertrophy based program, even
though I like 531. We'll see.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 07, 2013, 11:25:45 AM
Friday  Bwt 161.4

Chest supported rows
115x5
140x8,8,8,8

E-z bar wall curls
75x8,8,8,8

Barbell standing calf raise
165x20,20,20,20

Standing rope tucks
50x20,20,20


Cleaning up some odds and ends today.
Working around this slight groin pull(just my guess).

Going to work some calf and ab work into
my next cycle. Have not done any this year.

Cold and rainy here, hope it clears tomorrow
as I have plans to head to the camper for some
BBB (beer, brats and bullshyt)

Have great weekend ironheads.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 10, 2013, 11:23:00 AM
Monday  Bwt 163.0

Deload week.

Squats
95x5
115x5
135x5,5,5

Bench press
115x5
165x5,5,5

Chest supported row
135x5,5,5,5

CGBP
115x5
135x5,5,5,5

Standing bb calf raise
135x15,15,15,15

Seeing the doc this PM about my groin/adductor
so took it easy today.

Did more eating this weekend than I have in a long time.
Weight was up a tad - by Wed I'll know how much is water.

Missing competition. I'm getting itchy about it. IDK
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 11, 2013, 11:36:19 AM
Tuesday  Bwt 161.8

Deload

Deads
115x5
165x5
215x5,5,5,5

Weighted neutral grip pullups
bwtx5
bwt+25x5,5,5,5

OHP
65x5
115x5,5,5,5

E-z bar wall curls
65x6,6,6,6


Trip to the doc - slight groin pull, rest
and Ibuprofen............. WHATEVER!!!


Finished working out my next cycle. It'll
be a little 531, some push/pull and some
light/heavy and hit each bodypart 2/wk. I'll
start that Monday. 

Still shooting for a min of 2250 cals a day.
Hit 2400 yesterday. So far so good.
Title: Re: Old Man - Keepin' it going
Post by: Bando on June 11, 2013, 12:35:06 PM

Trip to the doc - slight groin pull, rest
and Ibuprofen............. WHATEVER!!!




20$ copay please :P
Title: Re: Old Man - Keepin' it going
Post by: Little Tim on June 11, 2013, 01:35:14 PM

Trip to the doc - slight groin pull, rest
and Ibuprofen............. WHATEVER!!!




20$ copay please :P
Lucky your plan still has copays. Mine has almost no coverage until you hit a $4k deductible. That's a $105 visit for me. Makes one try to stay healthy to begin with and ignore symptoms until they get worse when things do go wrong.  ::)

End of rant.
Sorry to derail thread.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 13, 2013, 11:58:28 AM

Trip to the doc - slight groin pull, rest
and Ibuprofen............. WHATEVER!!!




20$ copay please :P
Lucky your plan still has copays. Mine has almost no coverage until you hit a $4k deductible. That's a $105 visit for me. Makes one try to stay healthy to begin with and ignore symptoms until they get worse when things do go wrong.  ::)

End of rant.
Sorry to derail thread.

No problem Tim, the medical system seems to get it's pound of flesh from all us.


Thursday  Bwt-160.6

Deloading but ramping back up.

Squat
95x5
135x5
165x5,5,5,5

Bench press
135x5
185x5,5,5,5

Chest supported rows
115x5
155x5,5,5,5

E-z bar skulls
85x8,8,8,8,8

Standing barbell calf raise
165x15,15,15,15


Narrowed my squat stance in to a tad less
than shoulder width in attempt to minimize
any groin issues. Felt good but I don't think
I can move as much wt this way.

Will abandon the sumo stance deads tomorrow
for the same reason. DOH conventional, or maybe
rack dead.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 14, 2013, 12:19:48 PM
Friday  Bwt 160.8

Rack deads
115x5
165x5
205x5
225x5,5,5

Weighted neutral grip pullups
bwtx5
bwt+25x5,5,5,5

OHP
75x5
120x5,5,5,5

Wall curls
70x6,6,6,6,6

Rope krunches
50#x15,15,15,15

Finished the week ramping up some for next week.

Went to the rack deads to work around the groin
issue (getting better-seemed to help) and concentrate
on pulling for the upper back.

Funny story from visit to the doc Monday:

Chubby little nurse weighs me and takes my vitals
before I see the doc. My weight was 167.4# in clothes.

Nurse: "Your BMI is over 25 (25.4). We have a self help
group that meets on Tuesday evenings. Would you like to
go and work on your diet?"

Me:(29" waist, @9% bf and 160# dry that AM) Long Bertstare
then, "No thanks, I'll struggle with it myself, thanks
anyway."

Nurse: "OK", then waddles away to tell the doc I'm ready.



Have great weekend everyone. If the weather cooperates, I'll
be at the camper tomorrow - beer, bullshyt and brats.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 17, 2013, 11:55:18 AM
Monday

Squats
95x5
120x5
145x3
155x5
180x5
200x6

Lt deads - 1" deficit
115x5
165x6,6,6,6

Weighted neutral grip pull ups
bwtx5
bwt+20x5
bwt+25x5
bwt+30x5
bwt+35x5 <----wanted 6 here, phail

E-z bar wall curls
65x5
70x5
75x5
80x5
85x6


Still using the basic shell of the 531 BBB program
with some minor changes ie light deads after squats.

Struggled some with the narrower squat stance as I try
to dance around this groin pull. Felt ok today. Same with
deads - moving to a modified sumo stance.

Staying away from the scale for a few days in hopes that
it will magically move up.

Ugh!!! Yardio all afternoon.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 18, 2013, 11:38:13 AM
Tuesday

Bench
115x5
125x5
140x3
150x5
175x5
200x5

Chest supported rows
115x5
135x5
155x3
170x5
185x5
195x5

OHP
75x7
110x7,7,7,7

CGBP
115x5
135x5
145x3
160x5

Day off tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 20, 2013, 11:04:50 AM
Thursday

Deads
120x5
150x5
180x3
195x5
220x5
250x5

Squats
135x8,8,8,8

E-x bar wall curls
70x7,7,7,7

Superset
bwt p/u 8,8,8
db hammers 25x8,8,8

Meh, so so w/o. Chased a little pump.
Title: Re: Old Man - Keepin' it going
Post by: Marius on June 20, 2013, 11:07:18 AM
A so-so workout is still a workout.

Good on  you for getting it done.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 21, 2013, 11:23:59 AM
A so-so workout is still a workout.

Good on  you for getting it done.

Thanx man, some days, showin' up is the hardest part.


Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 21, 2013, 11:24:43 AM
Friday  Bwt 162.6

OHP
65x5
75x5
90x3
100x5
115x5
130x8

Chest supported rows
115x5
155x8,8,8,8

E-z bar skulls
90x10,10,10,10,10


Short and sweet. Shoulder and tri pump
was had.

Have a nice weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 24, 2013, 11:43:45 AM
Monday  Bwt 164.0

Legs/shoulders

BB squat
115x10,10,10,10

Front squat
95x10,10,10

Leg curls
35x10,10,10,10

BB calf raise
165x10,10,10,10

Seated press- no back support
95x10,10,10,10

Laterals superset (side and bentover)
10x10+10
10x10+10
10x10+10

BB shrugs
165x10,10,10,10

Hanging leg raise
10,10,10


Shifting gears for a while. Moving away from strength training
and more into reps/volume/MMC. I felt I was getting stale as
I've been doing the same exercises for almost a year.

Trying something different. Kept weight light, not sure if
I could get 10 perfect reps on each set. Will ramp up
gradually.

I have to admit I ripped off the basic outline from Bo_Flecks,
with my own tweaks.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 25, 2013, 11:52:28 AM
Tuesday  Bwt 162.2

Chest/back/arms

Incl bb press
125x10,10,10,10

Incl db flys
30x10,10,10

E-z bar skulls
85x10,10,10,10

Tricep pressdown w/rope
50x10,10,10

Chest supported rows
115x10,10,10,10

Neutral grip pullups
bwtx10,8,8

E-z bar wall curls
50x10,10,10,10

Chest supported spider curls w/e-z bar
50x8,8,9


Good session. Lost a few reps on p/u's.
Doing them later in the w/o cost me.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 27, 2013, 12:03:17 PM
Thursday  Bwt 161.8

Legs/Shoulders/Abs

Back squat- deep and slow. 
115x10,10,10,13

Front squat - deep
95x10,10,12

Leg curl
35x10,10,12

Calf raise - toes at 30 deg., hold at top
165x10,10,10,15

Seated press
95x10,10,10,13

Lateral superset - standing & bentover
15x(2)10,10,10

BB shrugs
165x10,10,10,12

Hanging leg raise
10,10,10

Got a few extra reps on last sets,
will move up 5# next week.

Diet running 2000/2200 maint is 2150.
Extra carbs Fri&Sat., 100 thru the week.

Tomorrow chest/arms/back.
Title: Re: Old Man - Keepin' it going
Post by: Bando on June 27, 2013, 09:11:27 PM

Shifting gears for a while. Moving away from strength training
and more into reps/volume/MMC. I felt I was getting stale as
I've been doing the same exercises for almost a year.

Trying something different. Kept weight light, not sure if
I could get 10 perfect reps on each set. Will ramp up
gradually.

I have to admit I ripped off the basic outline from Bo_Flecks,
with my own tweaks.

Interdsting

So if you could get 12 you up it on the next set? Or the next week?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 28, 2013, 11:50:35 AM

Shifting gears for a while. Moving away from strength training
and more into reps/volume/MMC. I felt I was getting stale as
I've been doing the same exercises for almost a year.

Trying something different. Kept weight light, not sure if
I could get 10 perfect reps on each set. Will ramp up
gradually.

I have to admit I ripped off the basic outline from Bo_Flecks,
with my own tweaks.

Interdsting

So if you could get 12 you up it on the next set? Or the next week?

If I can get min 12 perfect reps on last set - move up the weight
following week.




Friday  Bwt 161.2

Chest/Back/Arms

Incl bb press - 30 deg
125x10,10,10,14

Incl db flys - 30 deg
30x10,10,15

Neutral grip pull ups
bwtx10,10,10

Chest supported rows
115x10,10,10,14

E-z bar skulls
85x10,10,10,14

Tricep rope press down
50x10,10,10

Wall curls - e-z bar
50x10,10,10,12

Chest supported e-z bar spider curls
50x10,10,10


Will move the weights up 5# on the
12+ final sets next week.

Happy with the volume and concentration.

Let the carbing begin.

Have a safe and enjoyable weekend
my friends.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 03, 2013, 11:41:23 AM
Wednesday  Bwt 162.2

Legs/Shoulders/Abs

Back squat
120x10,10,10,10

Front squat
100x10,10,10

Leg curls
37.5x10,10,10

BB calf raise
170x10,10,10,10

Seated press
100x10,10,10,10

Lateral superset side/bentover
15x(2)10,10,10

BB shrugs
170x10,10,10,10

Hanging leg raise
bwtx10,10,10

Iffy week. Out of town visitors. Lucky to squeeze a w/o in
today. Gonna try for tomorrow also.
Title: Re: Old Man - Keepin' it going
Post by: Bando on July 03, 2013, 11:16:04 PM
Odd split

Feel you on the summer stuff, people that don't lift just don't understand
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 08, 2013, 01:06:15 PM
Monday

Chest/delts/triceps

Incline bb press - 30 degree
130x10,10,10,10

Incline db press
35x10,10,10,10

Seated press
105x10,10,10,10 <--last 2 reps tuff!

Db lateral superset (side&bentover)
15x(2)10,10,10,10

E-z bar skulls
90x10,10,10,10

Tricep pressdown w/rope - flare the rope at bottom
50x10,10,10,10


Finally back in the gym. Took our Brazilian company
to our camping trailer at the lake for 3 days. Much
fun was had. Too many bb ribs and much cold beer
consumed. Feeling pudgy today.

Back on schedule for a while.
Title: Re: Old Man - Keepin' it going
Post by: Bando on July 08, 2013, 09:28:04 PM
Too many bb ribs and much cold beer
consumed. Feeling pudgy today.


I feel your pain
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 09, 2013, 12:08:13 PM
Tuesday  Bwt 162.2

Legs/back/biceps

Squats- high bar, close stance
120x10,10,10,10

Leg curls
40x10,10,10,10

Wide grip rack pulls - bottom pin
165x10,10,10,10

Chest supported rows
120x10,10,10,10

Wall curls
55x10,10,10,10

Db hammer curls
25x10,10,10,10


Scale surprise - no movement. 5 days with
no attention to quantity or quality. Hmmm......
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 11, 2013, 11:58:01 AM
Thursday  Bwt 162.8

Squats
barx5
95x5
115x5
140x5
165x5
185x6

Bench press
barx5
115x5
140x5
165x5
185x5

Rack pulls - bottom pin
115x5
165x5
190x5
215x5
240x5

OHP
65x5
80x5
95x5
110x5
125x7


Stuck to the basics today. Schedule is messed up again.
Getting skin cancers taken off tomorrow. If they freeze'em,
I'll do arms, if they cut'em, I'll have a beer and
take the day off.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 15, 2013, 12:15:38 PM
Monday

Squats
95x5
115x5
135x3
150x5
170x5
195x6

Deads
185x5,5,5,5,5

Weighted neutral grip pullups
bwtx5
bwt+20x5,5,5,5

wall curls
65x5
75x5
85x5,5,5


Hot and humid. Puddles of sweat were
produced this day.
Title: Re: Old Man - Keepin' it going
Post by: Bando on July 15, 2013, 08:20:59 PM

Stuck to the basics today. Schedule is messed up again.
Getting skin cancers taken off tomorrow. If they freeze'em,
I'll do arms, if they cut'em, I'll have a beer and
take the day off.

so they cut them off I take it?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 16, 2013, 11:48:59 AM

Stuck to the basics today. Schedule is messed up again.
Getting skin cancers taken off tomorrow. If they freeze'em,
I'll do arms, if they cut'em, I'll have a beer and
take the day off.

so they cut them off I take it?

Froze off 6, burned one and biopsied one. Said eFit, opened a beer and
went to cut some grass - and promptly got stung by a wasp on the hand.
Hand swelled up, so I went inside, opened another brew and gave up.


Tuesday  Bwt 164.6

Bench press
115x5
135x5
155x3
170x5
185x5
195x5


Chest supported rows
115x5
135x5
150x3
165x5
175x5
185x6


Light OHP
105x5,5,5,5,8


CGBP
95x5
115x5
135x5
150x5
160x6


Felt some rt shoulder pain on benches.
Noticed it yesterday doing weighted pullups.
Gotta watch it. Always something.

Finally got the scale to move a tad. Hope
there was some muscle in there.

All in all, ok w/o, off tomorrow. Deads Thurs.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 18, 2013, 11:34:40 AM
Thursday  Bwt 164.0

Deads
115x5
165x5
205x5
225x5
250x6


Squats
165x5,5,5,5,5

Face pulls
50x8,8,8,8,8

Wall curls
85x5,5,5,5,5


Left out pullups today and added
facepulls. Trying the isolate the cause
of some minor shoulder pain. Shldr felt
good --- so far.

Beastly hot and humid today, even with the a/c on.
A few more days of this.

Meeting up with some o35ers Sat (Carlman, Stayfit
CaptLou and Orca) at local gym for some training
and a steak afterwards. Looking forward to it.
Hope they take it easy on this old geezer.
Title: Re: Old Man - Keepin' it going
Post by: Bando on July 18, 2013, 12:09:00 PM

Meeting up with some o35ers Sat (Carlman, Stayfit
CaptLou and Orca) at local gym for some training
and a steak afterwards. Looking forward to it.
Hope they take it easy on this old geezer.

Have fun. But not to much fun, Stayfit is a cop.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 22, 2013, 12:44:52 PM

Meeting up with some o35ers Sat (Carlman, Stayfit
CaptLou and Orca) at local gym for some training
and a steak afterwards. Looking forward to it.
Hope they take it easy on this old geezer.

Have fun. But not to much fun, Stayfit is a cop.

He's a good guy, you'd never know he was cop. He's got some freaky biceps.
Jelly as hell here. Tom and Carl are some strong mofo's. Had great time.



Monday  Bwt 163.6

Bench
115x5
135x5
165x5,5,5,5,5

Chest supported rows
115x5
155x5,5,5,5,5

E-z bar skulls
85x5
95x6,6,6,6,6

Tricep rope press downs - squeeze and spread the rope
50x7,7,7,7,6
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 23, 2013, 01:26:07 PM
Change of pace today. My wife wants to get back to the
gym and do some training and swimming, so she convinced
me to go back into the gym instead of working out at home.
I needed a change and said yes.

Today was me reaclimating myself to available equipment.
It's really a well equipped "fitness center" with 4
power cages and a wide assortment of machines.

Anyhow, here's what I got in today ---

Tuesday  Bwt 162.2

Legs/biceps

Leg press
2ppsx15,10,10,15

Hack squat machine - Gonna take a while to get used to these
sled warmupx10
1ppsx8,8,8

Leg curls
40x10
60x10,10,10

DB hammer curls
30x10
35x6,6,6

Pyramid bi-machine
40x10
50x8
60x7
70x5
50x8

Spent a few minutes checking the hammer strength stuff
ie wide bench, incline bench and shoulder press.
Gonna try a few sessions with this stuff and see
how I like it.

Never thought I would ever sell out to the machines.
Still haven't yet. Time will tell.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 25, 2013, 05:44:39 PM
Thursday  Bwt 162.0

Chest/delts/tris

HS chest press
90x10
180x8
230x6
270x4,4

Pec dec
80x8
90x6
100x5,5

Cable crossovers
50sidex8
60sidex6,6

Seated shoulder press
60x10
100x8
120x6,6

DB laterals
20x8,8,8

Rope tri overhead tri extension
80x8
90x7
100x6,6

Rope tricep pressdowns
80x8
90x8,8,8
80x8

Finished 4 days <100 carbs, 1850 cals.
Will carb up to 200c and 2300 Cals for 3 days.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 29, 2013, 12:25:20 PM
Monday  Bwt 167.8

Squats
barx5
95x5
115x5
135x5
165x5
185x3
205x5
165x8

Deads
115x5
165x5
205x5
240x5
275x3
305x2

Chest supported row
115x5
135x5
165x5
185x5
205x3
165x6

Wall curls
65x5
75x5
85x5
95x2,2
65x10


Ok, back from my birthday weekend of overindulgence and
ridiculous carb overcompensation(rough guess, 350+). Felt
a tad stronger today, but wasn't worth the bloat and overall
uneasy feeling. I have to admit though, I felt pumped all
weekend. That was the only upside other than having a
damn good time.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 30, 2013, 01:35:33 PM
Tues  Bwt 163.8

Chest/delts/triceps

HS Iso chest press
90x8
180x8
270x4
320x3
180x8

HS Incline
90x8
140x7,7,6

Pec dec
80x8
90x8
100x8
110x6

Seated shoulder press
100x6
110x6
120x6
130x5
140x3

DB laterals
20x8,8,8

Standing rope extensions
80x10
90x8
100x6
110x4

Tricep press downs (on lat mach)
60x10
70x8
80x5
70x7
60x10,10


Oh lawd. Never touched a barbell today.
Got a love/hate relationship going with
these machines.

Gym was like an ant farm today. Kids
everywhere. There were not two matching
plates on any machine nor two matching dumb bells
to be found. (Old man was cranky today)

Happy with the chest work. The tri's, not so much.
Title: Re: Old Man - Keepin' it going
Post by: Bando on July 30, 2013, 08:36:18 PM


Oh lawd. Never touched a barbell today.
Got a love/hate relationship going with
these machines.

Gym was like an ant farm today. Kids
everywhere. There were not two matching
plates on any machine nor two matching dumb bells
to be found. (Old man was cranky today)

Happy with the chest work. The tri's, not so much.

HS Sports teams starting back up, been reading and seeing it all over. Funny, the most sore I've ever been was from a shoulder machine from a day like you had today. Never touched that thing again.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 01, 2013, 01:15:26 PM
Thursday   Bwt 163.0

Legs/back/biceps

Leg press
90x12
180x10
250x10,10,10,10

Hack squats
sledx10
50x8,8,8
sledx10

Lying leg curls
50x8
70x8
80x8,8

Low cable rows
100x8
110x8
120x6

Close grip pulldowns
100x8
120x6,6,6

Db hammer curls
30x8
35x6,6,6

Pyramid bi-machine
50x10
60x8
50x9,9,9

I have the outline of my training plan for the next
few months. Big compounds at home Mon - BB squat, deads
Fri - Bench, OHP. Tues and Thurs to the gym for accessories.
I'll see how that goes for a while.

Still finding my way with the machines. Having difficulty
finding knee friendly foot placement on the hack squat, using
very little weight till I find it. As for the leg press, as
full ROM as possible. I'll ramp up the weights as I get
more comfortable with them.

Diet is steady at @2200/2300. Feel as though I'm gaining a little
fat. Hopefully there will be some muscle with it.

Day off tomorrow. Skin cancer(SCC) coming off the right
shoulder via ED&C. Not sure if I'll be sidelined for a couple
days or not. I usually have MOH's, so this new for me.
I'll know more tomorrow at 8AM. 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 05, 2013, 12:20:47 PM
Monday  Bwt 165.6

Tried to work around two quarter sized divots, one on top
of my right shoulder and one on my right trap. Very sore
today. Skin cancer is a big pain in the azz among other
places.

Legs/chest/shoulders/tris

Db squats - couldn't put the bar on my shoulder ^^^^^
35x10,10,10

Hip belts squats - couldn't reg squat, so I thought I'd
                   try these
50x12,12,12

Flat bench
115x6
135x6
165x3
185x5,5

DB incline fly
30x10,10,10

Seated press
95x10,10,10

DB laterals
20x8,8,8

E-z bar skulls
85x10,10,10

1-arm rope press downs
20x6,6,6

Did what I could considering the ouchies. Hopefully I can squat
later this week.
Title: Re: Old Man - Keepin' it going
Post by: Bando on August 05, 2013, 03:07:00 PM
Monday  Bwt 165.6

Tried to work around two quarter sized divots, one on top
of my right shoulder and one on my right trap. Very sore
today. Skin cancer is a big pain in the azz among other
places.

Legs/chest/shoulders/tris

Db squats - couldn't put the bar on my shoulder ^^^^^
35x10,10,10

Hip belts squats - couldn't reg squat, so I thought I'd
                   try these
50x12,12,12

Flat bench
115x6
135x6
165x3
185x5,5

DB incline fly
30x10,10,10

Seated press
95x10,10,10

DB laterals
20x8,8,8

E-z bar skulls
85x10,10,10

1-arm rope press downs
20x6,6,6

Did what I could considering the ouchies. Hopefully I can squat
later this week.

No leg press?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 05, 2013, 03:56:52 PM
No leg press?


Trained at home today. I don't have a leg press.  Didn't want to take my open wounds to the gym.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 06, 2013, 12:04:47 PM
Tuesday  Bwt 163.4

Back/bi's

Deads
115x10
165x5
205x5
240x3
280x2
310x2

Chest supported rows
135x6
165x5
185x5
210x2.5 - couldn't pull that last one!!!

Straight arm pulldown
30x10,10,10

E-z bar wall curls
65x6
75x6
85x5
95x3

DB spider curls
25x8,8,8

Trained at home again. Shoulder is healing.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 08, 2013, 12:11:57 PM
Thursday  Bwt 161.6

Legs/chest/delts/tri's

Squats
barx5
115x5
135x5
165x5
185x3
210x
230x1

Leg curls
35x10,10,10

Dead bench - push from chest level safeties
115x5
165x3
185x2
210x1
215x2

Inclind db flys
35x8,8,8

Seated press
95x5
115x5
135x3
155x1
170x3

Db lateral raises
20x8,8,8

E-z bar skulls
115x6,6,6

Tri pressdown on lat machine
50x10,10,10

Went to "dead" bench, unracking was pinching the
gouge on my shoulder. Tuff movement without the
stretch reflex.

Surprised by the seated presses 170x3. Last rep
was fugly.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 09, 2013, 10:27:12 AM
Friday   Bwt 160.4

Back/biceps

Wide grip pullups
bwtx5,5,5

Chest supported rows
135x8,8,8,8

Straight arm pulldowns
40x8,8,8,8

Wall curls
80x7,7,7

Db hammer curls
35x6,6,6


Pull ups done from dead hang for stretch and squeeze
and hold at top. Felt good contraction but lawd,
these are hard.

Tried to concentrate on the reps and not the
weight.

Good workout.

Have a great weekend everyone
and especially my online brothers/sisters at
the power meet in Rochester.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 12, 2013, 12:15:46 PM
Monday  Bwt 164.0


Squat
barx5
115x5
135x5
165x5
185x5,5

Leg curls
37.5x10,10,10

Dead Bench
135x5
165x5
185x5,5,5

Incline db flys
35x8,8,8

Seated bb press
115x6
135x6,6,6

Db laterals
20x8,8,8

E-z bar skulls
105x8,8,8,8

Tricep press downs
50x10,10,10


Gonna stick with dead bench for a while.
It's really shoulder friendly for me.

Getting the itch to get ripped again.
Might take the b/f down a couple clicks and
see if there is anything under this layer
of blubber.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 13, 2013, 12:12:23 PM
Tuesday  Bwt 163.0

Deads
115x3
165x3
185x2
205x1
225x1
250x1,1,1

Chest supported rows
115x5
165x5
185x3
205x2,2,2

1 arm db row
50x8,8,8

Wall curls
65x5
75x5
85x3
95x2
100x1

Db hammer curls
35x6,6,6


Needed some form work on my deads so
I backed down wt/reps and went back
to school.

Day off tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 15, 2013, 11:49:39 AM
Thursday  Bwt 164.0

Squats
barx5
115x5
135x5
165x3
190x5,5,5

Bench press
115x5
135x5
165x3
185x5,5,5

Seated bb press
95x5
115x5
140x5,5,5

E-z bar skulls
105x8,8,8,8


Stuck to the basics today.

Moved my stance in a tad here and concentrated
on keeping my knees out. Helped my depth.

Reg bench didn't bother the shoulder. Guess I'm
good to go there.

Last set of skulls was tuff. Might be getting to a
limit there. Think I'll go heavier with fewer reps.
Maybe 5's.

Dropped most assistance work today. Been gassing out
the end of the week.

Have moved carbs up to the 150/175 range. Feel better
here. 
Title: Re: Old Man - Keepin' it going
Post by: Marius on August 15, 2013, 02:06:07 PM
Good insight on the narrow stance and pointing knees for depth. I never thought of that...seems like when I squat with my feet wider, I have more of a tendency to Squat Morning the bar.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 15, 2013, 06:23:53 PM
Good insight on the narrow stance and pointing knees for depth. I never thought of that...seems like when I squat with my feet wider, I have more of a tendency to Squat Morning the bar.

The wider PL stance has been giving me some problems. Narrower stance feels closer to the
groove.  I guess my flexibility is not what it used to be.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on August 15, 2013, 08:08:47 PM

Strength looks good, man.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 20, 2013, 11:38:26 AM

Strength looks good, man.

Thanks for the comment - but I got some work to do.


Tuesday  Bwt 164.8

Yesterday was quite a day. Had a little mishap
squatting. Went a tad off balance on the last rep
of my first workset and heard/felt a loud popping
sound in the front of my left quad.

Left leg collapsed and I went down like a ton
of bricks. Faceplant city. Floor sandwich.
Luckily I had the safetys set. No injury from
the bb. Quad was throbbing.

Lots of ice and rest for the balance of the
day. Oh no, I thought, another friggin'
injury.

This AM - quad is sore, but I don't think any lasting
problem. Will dodge legs for a few days and watch it.

Will test it later and try some chest, shldrs and tri's.





Bench press
115x5
135x5
165x3
190x5,5,5

Incline db flys
35x8,8,8

Seated bb press
95x5
115x5
145x5,5,5

Db laterals
20x8,8,8

E-z bar skulls
110x5,5,5,5

Tri press downs
55x10,10,10


Quad feels better. Quite sore, but better.
Didn't slow me down at all.

In the middle of a diet break. Eating when hungry
only. More carbs. See where I settle.
Title: Re: Old Man - Keepin' it going
Post by: Lola on August 20, 2013, 07:48:47 PM
Ouch. Hope the quad heals up fast. Nice benching there!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 21, 2013, 03:49:06 PM
Ouch. Hope the quad heals up fast. Nice benching there!

Getting better, still sore as heck though. Got through some yard work today w/o too much pain.

Might test it Fri. I'll see how it goes.

Thanks.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 22, 2013, 11:35:00 AM
47 years ago today, Uncle Sam invited/told me to join his little club.

4 months later, he treated me to a year long tropical vacation

                  VVVVVVV

(http://i1094.photobucket.com/albums/i447/ljimd/OldBBPix002.jpg)


Tempus fugit............


Thursday  Bwt 162.4

Neutral grip weighted pull ups
bwtx5
bwt+20x5,5,5,5

Chest supported rows
115x5
155x5,5,5,5

Straight arm pull downs
50x8,8,8,8

E-z bar 8x8 curls
65x8,8,8,8,8,8,8,8


Quad still sore, but improving daily.

Had dropped pull ups for a couple weeks and
sure felt it today.

Saw the str arm pulldowns in yak's journal.
If they're good enough for Mr.Olympia,
they're good enough for me lol. Like 'em
so far.

Last night was reading some old Vince Gironda articles
and came on his 8x8 routines. Thought I would try
some on curls. He says rest only 15/30 secs between
sets. I took 1 min. Still kicked my azz. Great for
variety. Last 2 sets, I was suckin' wind.
Title: Re: Old Man - Keepin' it going
Post by: Lola on August 22, 2013, 11:38:53 AM
I love straight arm pull downs. It's my secret back weapon ;) Shhhh.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 26, 2013, 11:33:54 AM
Monday  Bwt 165.4

Chest/delts/tri's

Bench
135x8
165x4
185x3
205x3,3
165x10

Incline db flys
40x8,8,8

Seated bb press
95x5
120x4
150x4,4,4
125x8

Db laterals
25x7,7,7

E-z bar skulls
110x6,6,6,6

Tri press downs
55x10,10,10


Long weekend away from the weights.
Felt good. Quad feels better.
Gonna try some light legs tomorrow.

Moved up the weights a tad on everything
but skulls. Added a rep across there.
Title: Re: Old Man - Keepin' it going
Post by: Lola on August 26, 2013, 04:03:31 PM
Nice work. Feels good to move up in numbers :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 27, 2013, 01:36:10 PM
Nice work. Feels good to move up in numbers :)

Thanx Lola, those number haven't moving much lately.




Tuesday  Bwt 165.0

Legs/back/bi's

Angled leg press
200x12,12,12,12

Horizontal leg press
120x10
150x10,10

Leg ext
60x12
80x10,10

Leg curls
60x10,10,10

Wide grip lat pull down
80x10
100x8
120x6
100x8

Seated low pull close grip
100x8,8,8

Bi machine
50x10
60x8,8,8

Db hammer curls
35x6,6,6


Went to the Fitness Center today to work
the kinks out of this quad. Felt pretty good.
Still some soreness there. Maybe some
light squats Friday.

Never used the horizontal leg press before.
Kinda liked it. Sort of like a concentration
curl for the quads.

Had to navigate loitering younguns to get
to the lat machine and low pully. Old man's
grass was trampled.

Muggy as hell in there.

65 Mins.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 28, 2013, 06:31:45 PM
Haven't done any accountability pics lately. Backyard this afternoon.
Have loosened the diet some and added 4.5#'s. Bye bye cuts!!!!



(http://i1094.photobucket.com/albums/i447/ljimd/28-1-1Aug13006_zpscd392522.jpg)

(http://i1094.photobucket.com/albums/i447/ljimd/28-1-1Aug13005_zpsfefb4895.jpg)

(http://i1094.photobucket.com/albums/i447/ljimd/28-1-1Aug13004_zpsfad16d19.jpg)

(http://i1094.photobucket.com/albums/i447/ljimd/28-1-1Aug13003_zps63fb93af.jpg)

(http://i1094.photobucket.com/albums/i447/ljimd/28-1-1Aug13001_zps7c6fdb7a.jpg)


Wife said, "what? no legs?" I tried to beg off with my sore quad excuse but couldn't.

Had trouble flexing the left quad, but it is what it is.



(http://i1094.photobucket.com/albums/i447/ljimd/28-1-2-1Aug13_zpsf3f3276e.jpg)
Title: Re: Old Man - Keepin' it going
Post by: Bando on August 28, 2013, 06:56:33 PM
still looking pretty cut to me!

Dem Traps!

Dem Shoulders!

Looking good Bro
Title: Re: Old Man - Keepin' it going
Post by: doughnutgut on August 28, 2013, 07:00:36 PM
GOAT back of peace...

Wow...
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 28, 2013, 07:17:03 PM
still looking pretty cut to me!

Dem Traps!

Dem Shoulders!

Looking good Bro


Thanx Bando. If I could just put some more meat on my quads. Can't stay ahead of the
injuries long enough to make up any ground. Still workin' at it.



GOAT back of peace...

Wow...

Thanx d-gut. Appreciate your comments.
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on August 28, 2013, 08:42:48 PM
Your a tank bro- feel sorry for the little bastard that fucks with you thinking your an old man
Title: Re: Old Man - Keepin' it going
Post by: Lola on August 28, 2013, 10:58:24 PM
Looking good!! Still see cuts :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 29, 2013, 01:01:40 PM
Looking good!! Still see cuts :)

Thanks ma'am, appreciate it.


Your a tank bro- feel sorry for the little bastard that fucks with you thinking your an old man

Thanks man, but this ole' tank is a tad rusty.


Chest/Delts/Tri's

HS chest press
90x10
180x8
230x5,5,5

HS incline press
70x10
90x8,8,7

Pyramid pec deck
70x10
100x8,8,8

Pyramid shoulder press
80x8
100x7
120x5,4
110x6

Db laterals
20x8
25x8,8

Db lying 1-arm tri extension
25x10
30x8,8,7

Tricep press downs
80x8,8,7

OH rope extensions
80x8
70x8,8,8

Rope crunch - some ab work
70x15,15,15


70 mins

Felt out of sync today. Missed a lot of final work set reps.
Good news was, got a good tri pump.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on August 29, 2013, 09:06:03 PM
Nice pics man....much respect.
Title: Re: Old Man - Keepin' it going
Post by: doughnutgut on August 30, 2013, 01:24:12 AM
Consistently read through your journal. Don't say much in here but admire the work going on. Gives an interesting read.

Great to see the pics through the stages of training also.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 30, 2013, 11:19:09 AM
Consistently read through your journal. Don't say much in here but admire the work going on. Gives an interesting read.

Great to see the pics through the stages of training also.

Thanks d-gut. My love for all types of weight training goes waaaay back. I respect and enjoy
all those who participate.





Friday  Bwt 162.4

Back/bi's


Rigged a up hip belt squats a la Bo Flecks
and did 4x10 light weight to work the kinks out
of this left quad. HBS certainly isolate the
quads. Felt like a cross between a sissy squat
and hack squat with extra pressure on the knees.

Bwt neutral grip pull ups
5,5,5,5,5,5,5,5,4,4,4

Gironda 8x8 curls
65x8,8,8,8,8,8,8,8


Was in the mood for something different today,
so challenged myself to do 50 pull perfect
pull ups no matter how long it took.

It took 11 sets and just under 13 min. I got 52.
I know it's nothing great but for me it was the
most pull ups in one training session I ever did.

The 50+ p/u's made the 8x8 Vince curls
just short of torture. But made it.


Have wonderful and safe holiday my friends.




Old geezer is hungry and thirsty.
Title: Re: Old Man - Keepin' it going
Post by: jediokie on August 30, 2013, 11:42:32 AM
As always, impressive work sir, very impressive.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 03, 2013, 12:00:56 PM
As always, impressive work sir, very impressive.

Thank you Mr. jedi, appreciate that.



Tuesday   Bwt 167.0


Squats
barx5
95x5
115x5
135x5,5,5,5,5


Bench
115x5
165x5,5,5,5,5

OHP
95x5
115x5,5,5,5,5

E-z bar skulls
105x5,5,5,5,5


Left quad played nice today. Kept it light,
slow with good form working on depth. Will
slowly ramp back up. 

Worked on elbow position with pauses on the
chest today.

Missed my OHP's as I doing seated. Got back on
the OHP trail today.

Felt bloated from my 4-day weekend at the lake.
Last big weekend of the summer. Time to get
down to bidness!!!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 05, 2013, 01:00:35 PM
Thursday  Bwt 164.0

Legs/Back/Bi's

Angled leg press
90x10
180x10
250x10,10,10,10

Horizontal leg press
160x10,10,10,10

Light deads
135x6,6,6,6,6

Seated low pulley
120x8
150x5,5,5,5

Db hammer curls
35x7
40x6,6

Pyramid bi-machine
60x8
70x6,6
60x7
50x12

Standing rope krunch
50x15,15

A smidge tired today. 8 hrs of yardio yesterday
took it's toll. No new ground today, just got
some work in.

Some pushin' tomorrow.

On the the lighter side, met the tallest, scrawniest
Personal Trainer I've ever encountered. My Bertstare
was an uncomfortable 20 secs.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 06, 2013, 11:37:30 AM
Chest/delts/tri's

Bench press
115x6
165x5
185x3
205x1  2 sec pause on chest
215x1  "
225x1  "
205x1  "
185x3

Incline db flys
40x8,8,8

Seated bb press
115x5
135x2
155x1
175x0 - close but no lockout
155x1
135x8

Db laterals
25x8,8,8

CGBP
115x6
135x5
155x5,5,5

Tricep press downs
60x8,8,12


Form work on the bp with pauses.
Was hoping to hit 175 on seated press.
Couldn't lock it out. Maybe next time.


Have great weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 09, 2013, 12:07:07 PM
Monday  Bwt 165.8

Push

Squats
barx5
115x5
155x5,5,5,5,5

Bench press
115x5
170x5,5,5,5,5

OHP
95x5
120x5,5,5,5,5

E-z bar skullz
110x5,5,5,5,5



Rediscovered the perfect carb-up food this weekend.
The "banana split". 600 cals - 100gr carbs. Yummmmmmm....

Good w/o today. Kept to the basics. Some pullin'
tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 10, 2013, 12:01:55 PM
Tuesday  Bwt 163.4

Pull

Rack pulls - lowest pin
115x5
165x5
225x5,5,5,5,5

Chest supported rows - supinated grip
155x5,5,5,5,5

Neutral grips pull ups - stretch on the bottom
bwtx5,5,5,5,5

BB curls - in the rack
80x5,5,5,5,5


Short and sweet.
Title: Re: Old Man - Keepin' it going
Post by: Lola on September 11, 2013, 09:09:08 PM
Nice work in here! 52 pullups!!

......did you say banana split??????
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 12, 2013, 12:59:03 PM
Nice work in here! 52 pullups!!

......did you say banana split??????

Oooo......luv some ice cream. I don't eat enough of it.



Thursday  Bwt 164.2

Push

Angled leg press
1ppsx10
2ppsx10
3ppsx10,10,10,10

Horizontal leg press
170x10,10,10,10

HS chest press
90x8
180x8
250x5,5,5,5,5

Pyramid pec dec
80x10,10,10

Pyramid shoulder press
80x8
120x5,5,5,5,5

OH rope extension
80x8
100x6,6,6,6,6

Rope press down with spread at bottom
70x10,10,10,10

Went to the fitness center today with
the wife and decided to do some leg presses
for my second leg day of the week.

Tried for constant tension, slow with
no lock-out at top with the angled press.

Set the horizontal at lowest position (deepest)
and same style as the angled. Awesome quad isolation.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 13, 2013, 10:54:41 AM
Friday  Bwt 165.4

Pull

Neutral grip weighted pullups
bwtx5
bwt+20x5,5,5,5

Chest supported rows
160x5,5,5,5,5

E-z bar wall curls
75x5,5,5,5,5

Db spider curls
25x8,8,8


Short and sweet, Tired today.

Have a great weekend everyone
Title: Re: Old Man - Keepin' it going
Post by: Bando on September 14, 2013, 12:27:20 AM
Just got caught up. Shoulder Press and pullups still strong as hell.

What is the winter plan?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 16, 2013, 03:48:38 PM
Just got caught up. Shoulder Press and pullups still strong as hell.

What is the winter plan?

Thanks.

Not much of a plan. Slowly trying to add some mass.



Monday   Bwt 164.0


Push

Squats
barx5
115x5
160x5,5,5,5,5

Bench press
115x5
175x5,5,5,5,5

OHP
85x5
125x5,5,5,5,5

E-z bar skullz
115x5,5,5,5,5

Skullz and OHP's tuff today. 5th sets were
a grind.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 17, 2013, 12:43:21 PM
Tuesday  Bwt 164.0

Pull

Rack pulls - bottom pin.
115x5
165x3
250x5,5,5,5,5

Chest supported row
165x5,5,5,5,5

Neutral grip pull ups
Bwtx5,5,5,5,5

Wall curls - butt and back against the wall
80x5,5,5,5,5

Just barely got the 5th rep 5th set of
wall curls.

Things are on automatic right now.
Day off tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 19, 2013, 12:03:02 PM
Thursday   Bwt 165.4

Push

Squats
barx5
115x5
165x2
185x1
205x1
165x5,5,5

Incline bb press
115x5
165x5,5,5,5,5

Seated bb press
135x5,5,5,5,5

CGBP
155x5,5,5,5,5

First 4 sets of squats were with a pause in the hole.
Was testing the quad I injured a few weeks back.
So far so good.

Diet is cruising along at 2100/2200 day. Sloooowly
adding some bwt.

Pulling tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 20, 2013, 11:46:36 AM
Friday   Bwt 164.6

Pull

Rack pulls - bottom pin 2" below knee
115x5
165x3
205x3
255x3
285x1
315x2,2

Chest supported rows
165x5,5,5,5,5

Neutral grip pull ups
bwtx5,5,5,5,5

Wall curls
80x5,5,5,5,6

Rack pulls felt good. 2 sec pause and squeeze at
the top.

CSR- will bump these 5# next week

Neutral pull ups with pause and stretch. Trying to get
the most out of these. I was getting sloppy with
weighted p/u's, chasing weight instead of form.

Wall curls are tuff. Absolutely no cheat possible
here. All bi's.

Good work out week for me.
Have a great weekend my friends. May or may not post this
weekend. Depends on the weather.
Title: Re: Old Man - Keepin' it going
Post by: Lola on September 20, 2013, 09:05:22 PM
Yay for cooperating quad!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 23, 2013, 12:20:45 PM
Yay for cooperating quad!

Thanx Lola. Seems like there is always a nick or ding somewhere.



Monday   Bwt 167.4

Push

Squat
115x5
170x5,5,5,5,5

Bench press
135x5
180x5,5,5,5,5

OHP
85x5
130x5,5,5,5,5

E-z bar skullz
120x5,5,5,5,5


Happy with the OHP's. Thought this might be the week
I drop a couple reps. Tuff but didn't happen. Same
with the skullz.

The mini surplus has helped my strength. Will ride
this for a while.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 24, 2013, 12:28:05 PM
Tuesday   Bwt 165.4


Pull

Rack pulls - bottom pin, 2" below knees
115x5
165x3
260x5,5,5,5,5

Chest Supported rows
170x5,5,5,5,5

Pull ups
Bwtx5,5,5,5,5

Wall curls - butt and shoulders against the wall
85x5,5,5,4,4


Dropped reps on curls. Will stay here until
I hit 5x5.

Decided to do bwt pull ups for a while
and work on stretch.

Rest tomorrow. Push Thurs.
Title: Re: Old Man - Keepin' it going
Post by: Bando on September 24, 2013, 12:57:05 PM
how do you like the 5 x 5?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 24, 2013, 01:25:33 PM
how do you like the 5 x 5?

I like it. Gives me the volume I'm looking for. Really it's nothing special, not much
difference from 531, SS, and lot of others. I've used 'em all.  Still haven't settled
on the frequency I'm after. Doing 2 push, 2 pull a week. IDK, we'll see.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 26, 2013, 12:06:50 PM
Thursday   Bwt 167.0

Push

Squat
barx5
115x5
170x5,5,5,5,5

Incline bb press
115x5
170x5,5,5,5,5

Seated bb press
85x5
140x5,5,5,5,5

CGBP
160x5,5,5,5,5


Kinda surprised myself on seated presses.
Thought I might run into trouble here, but
no problem.

Right shoulder felt a tad tweaky on the
CGBP's. Might have to play with grip width.

All in all good w/o.

Do some pullin' tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 27, 2013, 12:29:06 PM
Friday   Bwt 165.6

Pull

Chest supported rows
115x5
170x5,5,5,5,5

Neutral grip pull ups
bwtx6,6,6,6,6

Wall curls
85x5,5,5,5,5


Decided to do rack pulls once a week
instead of twice.

Bumped pull ups today. Fairly easy.
Working on perfect reps.

Got the 5th rep on set4,5 of wall curls
this time. Missed them Tues. Probably
because of no rack pulls.

May deload next week. Haven't decided yet.
I'll mull it over this weekend with
several cold ones.

Weather is looking good tomorrow. Think I'll
pack up and head to the camping trailer.
I'm due for some fishing and BBB (beer,brats and bullshyt).
Revitalizes the soul.

Have great weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 30, 2013, 12:23:34 PM
Monday   Bwt 166.8

Push

Squats
115x5
175x5,5,5,5,5

Bench press
135x5
185x5,5,5,5,5

OHP
85x5
135x5,3,4,4,4

Skullz
117.5x5
122.5x5,5,5,5


Missed some reps on OHP's. Will spend some time
at 135 till I get more.

Thought I might have some trouble with skullz
too, but didn't happen.

I'm due for a deload and reset. Was going to do it
this week. Maybe next. 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 01, 2013, 12:23:20 PM
Tuesday   Bwt 165.8

Pull

Rack pulls
115x5
165x3
225x5
270x5,5,5,5

Weighted neutral grip pull ups
bwt+10x5,5,5,5,5

Chest supported rows
115x5
175x5,5,5,5,5

Wall curls
90x5,5,4,4,4


Form breakdown on CSR's and curls
on the last couple sets. Think I'll have to
reset them. Close to top end for me.

May do a small (2/3 week cut). Waist is
now 30". Feeling a tad pudgy.

Come at me "big eating crew".
Title: Re: Old Man - Keepin' it going
Post by: Bando on October 01, 2013, 02:03:04 PM
gotta eat big to lift big, squats and milk, big squats give you big arms etc..
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 01, 2013, 02:39:17 PM
gotta eat big to lift big, squats and milk, big squats give you big arms etc..

I'll try that, I like milk.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 03, 2013, 01:12:05 PM
Thursday   Bwt 166.8

Legs

Angled leg press
2ppsx12
3ppsx10,10,10,10

Hack squat
50x10,10,10

Horizontal leg press
180x10,10,10,10

Leg ext
80x8,8,8,8

Leg curls
60x10,10,10,10

Bike - 10 min.

Been thinking for a while now about changing
my frequency on body parts from 2x to 1x.
I was going to deload this week/next week, so
I thought I would do some dry runs
 
Mon-chest/tri's, Tues- back/bis, Thurs- quads/calves
Fri - shoulders and abs.

May change a few exercises also. We'll see. 2 days in
the home gym and 2 days at the local gym.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 04, 2013, 11:54:56 AM
Friday  Bwt 165.6

Shoulders/abs

Seated bb press
95x5
115x5
135x3
150x1
165x1
170x1*
135x5,10*

db laterals
20x8,8,8

Db shrugs
45x8,8,8

Rope krunch
50x15,15,15,25

*Was pleasantly surprised with both of these.
One of my questions when I decided to reduce
frequency for some bodyparts was strength and
recovery (especially pressing movements). My initial
results seems promising.

Will go back to bb shrugs next shldr day. Couldn't
get the feel I was after with the db's. 

No real reason for the ab work other than I missed
the tight feeling I get from it.

All in all a good with the iron. Still feeling a tad
buttered over from the extra cals but will tend to that
shortly.


Have a great weekend my friends.
Title: Re: Old Man - Keepin' it going
Post by: BigDaddy on October 04, 2013, 12:11:05 PM

I've never liked DB's for shoulder shrugs, they just don't hit the traps the same of the barbell shrugs.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 04, 2013, 05:43:57 PM

I've never liked DB's for shoulder shrugs, they just don't hit the traps the same of the barbell shrugs.

I knew better. Too damn lazy to load a bar.
Title: Re: Old Man - Keepin' it going
Post by: Bando on October 04, 2013, 10:05:24 PM

I've never liked DB's for shoulder shrugs, they just don't hit the traps the same of the barbell shrugs.

I feel exactly the opposite. BB shrugs just ruin my bicep tendons and make my elbows cry for days. DB shrugs allow me to dial in on my traps and not let the rest of my upper back do the work that I wanted my traps to do.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 07, 2013, 11:49:24 AM
Monday  Bwt 167.6


Chest/tri's

Bench press
115x6
165x5
185x3
205x3,3,3
185x5

Db incline flys
40x8,8,8,8

Feet elevated puhups
10,10,10,10

E-z bar skullz
100x7,7,7,7

Rope press downs
50x8,8,8,8


Going to 1x week body parts for a
while. Gonna try it out.

This is a deload week, so I'll ramp down the
weight and intensity some and feel my way through
this change. Mon-chest/tris', Tues - back/bi's
Thurs - legs, Fri - shoulders and abs.

I think I need some more recovery time on pressing
movements. Lots of achy spots.

I was going to do a mini-cut, but changed my mind.
Starting to feel better with some more weight on.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 08, 2013, 12:38:16 PM
Tuesday  Bwt 166.6


Back/bi's

Rack pulls  - bottom pin, 2" below the knees
115x5
165x3
205x3
265x2
305x1
335x1
235x5

Chest supported rows
115x5
165x3
185x2
205x2
220x2
155x6

Wall curls
65x5
85x3
100x2
110x1
85x5


Even though I'm deloading this week, I wanted to test
some near max lifts so I could calculate my working
percentages on my next cycle. I kept the intensity down.

Legs Thursday.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 10, 2013, 11:57:30 AM
Thursday   Bwt 166.0

Quads/calves

Squat barx5
95x5
115x5
135x5,5,5,5,5

Leg extension
55x10
70x10,10,10,10,10

Leg curls
35x8,8,8,8,8

BB calf raise
165x12,12,12,12,15


Deload continues. Took this opportunity to
move to a narrow stance in squats with 2 sec
pause in the hole. Trying to move emphasis from
back and glutes and put it all on my quads.
I'll see how it goes.

Nothing special. Just got some work in.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 11, 2013, 11:10:15 AM
Friday  Bwt 165.6

Last day of deload.

Shoulders/abs

Seated bb press
barx5
95x5
115x5
125x5,5,5,5,5

Weighted ab krunch with rope
50x12,12,12,12,12


Finished the w/o with an arm superset

DB incline curls
35x6,6,6,6,6

Triceps pressdown with rope
50x8,8,8,8,8


Took it easy on shoulders. Been a tad
achey lately. Added slight 20 degree
incline to the bench setting compliments
Bo_Flecks to see how it affects the shoulder
joint.

Short workout today so I added a vanity
pump to arms via the supersets.


Have a great weekend my friends.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 14, 2013, 11:43:43 AM
Monday   Bwt 167.8

Squats
95x5
115x5
135x5
160x5
180x5

Bench press
95x5
115x5
135x5
155x5
175x5

Bent over rows
65x5
85x5
95x5
115x5
125x5


Kept it simple today. Starting low at the
beginning of this 8 week cycle. Hoping not
to burn out too early.

Dropped the support on the rows and tested my
low back with some light stuff. Felt ok.

Onward and upward.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 15, 2013, 11:42:33 AM
Tuesday   Bwt 166.6

Arms/Abs

E-z bar wall curls
80x5,5,5,5,5

E-z bar skullz
95x5,5,5,5,5

Rope krunch
50x15,15,15,15,15

Nice little pump here.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 16, 2013, 11:48:05 AM
Wednesday  Bwt 165.8

Squats
115x5
135x5,5,5

Incline bb press
100x5
120x5
140x5
160x5

Deads
145x5
175x5
200x5
230x5

Short and sweet. No matter how light,
deads always get my attention.

Gonna work on some reverse hypers tomorrow.
Haven't done them in years. We'll see.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 17, 2013, 12:23:24 PM
Thursday  Bwt 166.2

Arms/abs

Wall curls
80x5,5,5,5,5

E-z bar skullz
95x5,5,5,5,5

Rope krunch
50x15,15,15,15,15

Reverse hypers
bwtx5,5,5

Using my off days Tues-Thurs to do
arms instead off on full body days.
No more work, just spreading it out
a little.

Playing around with some reverse hypers
for some posterior chain insurance
with the low back. Will ramp up the sets
and reps as I get comfortable with them.

Short and sweet @40 mins.
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on October 17, 2013, 05:26:56 PM
Nice-
You ever wack yourself in head doing skullz? I hit myself 2x today.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 17, 2013, 05:38:15 PM
Nice-
You ever wack yourself in head doing skullz? I hit myself 2x today.

Sure, but I try avoid it.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 18, 2013, 11:10:48 AM
Friday  Bwt 166.8

Squats
95x5
115x5
140x5
160x5
185x3
135x8

Bench press
95x5
115x5
135x5
160x5
180x3
135x8

Bent over rows
85x5
95x5
115x5
135x5
155x3
115x8


Nothing fancy today. Just got some
work in.

Looking forward to some cold beer and
food later.

Have a great weekend my friends.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 21, 2013, 11:25:55 AM
Monday   Bwt 167.0


Squats
95x5
115x5
140x5
160x5
185x5

Bench press
95x5
115x5
140x5
160x5
180x5

Bent over row
75x5
115x5
125x5
135x5
150x5

Decent w/o. Kept to the basics
and worked on form.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 23, 2013, 11:47:57 AM
Wednesday  Bwt 166.6


Squats
105x5
120x5
140x5
140x5

Incline bb bench
115x5
125x5
145x5
165x5

Deads
150x5
180x5
205x5
235x5

Chins
Bwtx8

That's it for today.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 24, 2013, 10:56:19 AM
Thursday   Bwt 166.6

Arms/abs

Wall curls
82.5x5,5,5,5,5

E-z bar skullz
97.5x5,5,5,5,5

Rope ab krunch
55x15,15,15,15,15


Quick, 40 min. Good pump.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 28, 2013, 12:08:24 PM
Monday  Bwt 167.8

Squats
95x5
115x5
140x5
165x5
190x5

Bench press
95x5
115x5
140x4
165x5
185x5

Chest supported row
115x5
135x5
145x5
155x5
165x5

E-z bar skullz
100x5,5,5,5,5


Abandoned the bent over rows and went back
to chest supported. Bor's always leave me with
an achy low back.

Worked on keeping elbows in on my bench reps.
Used a pause on all reps. Felt good.

Next few weeks will be a goofy schedule for
me - Mon, Tues and Thurs. Travelling and
medical issues need to be taken care of.

Opening up my diet has added a few pounds.
Feels good strengthwise.
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on October 28, 2013, 04:23:28 PM
Good luck with the medical thing.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 28, 2013, 07:01:25 PM
Good luck with the medical thing.

Thanx man, appreciate it.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 29, 2013, 11:57:19 AM
Tuesday   Bwt 166.8

Squats
115x5
125x5
140x5
140x5

Incline bb bench press
115x5
130x5
150x5
170x5

Deadz
150x5
180x5
215x5
245x5

E-z bar wall curls
85x5,5,5,5,5

Light day on squats. Good thing, second squat
day in a row.

Last set of deads had the old man sucking some air.
Complete reset on each rep. Set seemed to last
forever.

Last set of wall curls was all I had left. 

Day off tomorrow. 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 30, 2013, 08:33:40 PM
Have added about 5# (163 - 168) since August, so I took some progress pics. Kinda happy with everything but the gut. Gettin' soft.


(http://i1094.photobucket.com/albums/i447/ljimd/30Oct2013003-1_zpse33a3660.jpg)

(http://i1094.photobucket.com/albums/i447/ljimd/30-1Oct2013-1_zps92dd9883.jpg?t=1383178917)

(http://i1094.photobucket.com/albums/i447/ljimd/30Oct2013007-1_zps33d8862c.jpg)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 31, 2013, 11:54:11 AM
Thursday   Bwt 166.6

Squats
95x5
120x5
145x5
170x5
195x3
140x8

Bench press
95x5
120x5
140x5
165x5
190x5
165x10

Chest supported rows
115x5
125x5
145x5
160x5
170x3
145x8


Another one in the books. No issues.

Done for the week, going out of town
tomorrow and visit the inlaws.

Back on track Monday.

Have a great weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: Bando on October 31, 2013, 12:52:02 PM
Have added about 5# (163 - 168) since August, so I took some progress pics. Kinda happy with everything but the gut. Gettin' soft.


([url]http://i1094.photobucket.com/albums/i447/ljimd/30Oct2013003-1_zpse33a3660.jpg[/url])

([url]http://i1094.photobucket.com/albums/i447/ljimd/30-1Oct2013-1_zps92dd9883.jpg?t=1383178917[/url])

([url]http://i1094.photobucket.com/albums/i447/ljimd/30Oct2013007-1_zps33d8862c.jpg[/url])


Lookin' swole Man
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 05, 2013, 11:39:50 AM
Tuesday   Bwt 168.4


Squats
95x5
120x5
145x5
170x5
195x5

Bench press
95x5
120x5
140x5
165x5
190x5

Chest supported rows
115x5
125x5
145x5
160x5
170x5

E-z bar skullz
100x5,5,5,5,5

Long weekend over. Back in the saddle.

Everything felt good.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 07, 2013, 11:48:11 AM
Thursday   Bwt 169.2


Squats
115x5
125x5
145x5
145x5

Incline bb press
115x5
130x5
155x5
175x5

Deadz
165x5
185x5
220x5
250x5

Wall curls
65x5
70x5
75x5
80x5
87.5x5


Resets on deads make for long sets.

Knock on wood. No serious aches or pains for a while.
Strength feels ok. Bwt moving up.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 09, 2013, 02:26:51 PM
Saturday   Bwt 169.0

Squats
100x5
125x5
150x5
175x5
200x4
145x8

Bench press
115x5
125x5
145x5
170x5
195x6
170x10

Yates row
115x6
125x5
145x5
160x5
175x3
150x8

Db hammer curls
20x25


Rare Saturday session for me. Business
Mon & Fri botched my plan.

Good day today. Everything felt light.
Switched over to Yates style rows to
test the low back again. OK so far.
Tomorrow morning will tell the tale.

Topped off with some hammers. A pump for the
chump.

I see some drinkin' and eatin' in my future.

Have a nice weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 11, 2013, 12:37:00 PM
Monday   Bwt 168.0


Push

Squat
115x5
165x5,5,5,5,5

Bench
115x5
165x5,5,5,5,5

OHP
65x5
115x5,5,5,5,5

E-z bar skullz
100x5,5,5,5,5

Couldn't count past 5 today.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 12, 2013, 11:41:08 AM
Tues   Bwt 166.4

Pull

Rack pulls w/ shrug at top
165x5
220x5,5,5,5,5

Chest supported rows
115x5
155x5,5,5,5,5

DOH pull ups
bwtx5,5,5,5,5

BB curls - in the rack
80x5,5,5,5,5

Db hammers
25x20


Pull ups were tuff after dropping them for a while.

Slowed down the rows and went for a good squeeze.

Off tomorrow. Gonna try to get 4 w/o's in this
week. 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 14, 2013, 11:39:17 AM
Thursday   Bwt 166.2


Push

Squat
115x5
165x5,5,5,5,5

Bench
115x5
165x5,5,5,5,5

OHP
65x5
115x5,5,5,5,5

E-z bar skullz
100x5,5,5,5,5



Same w/o as Mon. Been in maintenance mode this
week. I'll start ramping again next week.
Title: Re: Old Man - Keepin' it going
Post by: doughnutgut on November 14, 2013, 02:05:29 PM
Pipe in over here as no update in the other land yet.

Nice work Larry.

See that weight is sliding south slightly... Nothing major, but I did notice.. You been missing the beer time?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 18, 2013, 12:05:09 PM
Pipe in over here as no update in the other land yet.

Nice work Larry.

See that weight is sliding south slightly... Nothing major, but I did notice.. You been missing the beer time?

Sorry for the tardy reply. Sorta withdrew from the forums for a couple days. Lotsa
stuff going on at home. No big deal.

Kinda did a reset with the weights. Trying to soldify my goals.


Monday   Bwt 168.6


Push

Squat
115x5
145x5
175x5,5,5

Bench press
135x5
165x5
190x5
205x5
185x5

OHP
75x5
100x5
120x5
130x5
115x5

E-z bar skullz
105x5,5,5,5,5

Nutty weekend. Oh well. Back after it.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 19, 2013, 11:45:49 AM
Tuesday   Bwt 167.2

Pull

Rack pulls- bottom pin
115x5
165x5
205x5
235x3,3,6

Chest supported rows
115x5
135x5
160x5,5,5,5

Neutral grip pull ups
bwtx6,6,6,6,6

E-z bar curls
82.5x5,5,5,5,5

Db hammers
25x20

Solid w/o. Got some work in. Shoulder was
a tad achey from yesterdays OHP's I think.

Day off tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 21, 2013, 12:53:49 PM
Thursday   Bwt 168.2

Push

Squat
115x5
150x5
180x5,5,5

Incline press
115x5
155x5
180x5,5,5

Seated press
100x5
120x5
140x5
150x5,5

E-z bar skullz
105x5,5,5,5,5



Nothing fancy. Moving right along.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 22, 2013, 11:43:35 AM
Friday   Bwt 168.8

Pull

Pull ups - neutral grip
bwtx6,6,6,6,6

Chest supported row
115x5
135x5
160x5,5,5,5

Facepulls
50x10,10,10

Bb curls
barx10
65x5
75x5
85x5,5

Db hammers
25x20


Decent week of training in the bag.
Might take off Turkey week. Haven't
decided yet.

Have great weekend erryone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 25, 2013, 12:11:53 PM
Monday   Bwt 170.4


Push

Squat
120x5
155x5
185x5,5,5

Bench press
135x5
170x5
205x3
225x3
205x3

Seat bb press
100x5
125x5
155x5
170x2
180x1

E-z bar skullz
110x5,5,5,5,5


I was going to take a week off.
Maybe just a couple of days.

Pressing strength felt good today.
Must be the few extra pounds.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 26, 2013, 11:38:23 AM
Tuesday   Bwt 169.0

Pull

Rack pulls

135x5
175x5
215x5
250x5,5,5

Chest supported rows
115x5
135x5
160x5,5,5

Pull ups
bwtx6,6,6

Db spider curls
25x8,8,8


Right elbow was a tad sore so
I dropped a couple sets of pu's
and regular bb curls.

Gonna let it rest for a few days.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 02, 2013, 06:16:25 PM
Monday   Bwt 169.6

Squat
115x5
135x5
155x5
175x5,5,5

Bench
135x5
165x5
185x5,5,5

Seated bb press
100x5
120x5
135x5,5,5

E-z bar skullz
100x5,5,5,5,5

Ok, easing back into it after 5 days
off. Lotsa eating and drinking done.

Achy elbow feels better. I'll know more
tomorrow after some pulling and curls.
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on December 02, 2013, 08:16:32 PM
Damn elbows- cant live with them, cant get a decent replacement. Someday though my shit may be all titanium
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 03, 2013, 11:12:18 AM
Damn elbows- cant live with them, cant get a decent replacement. Someday though my shit may be all titanium

I jinxed myself a few weeks ago with an e-brag "skullz don't bother my elbows blah blah blah".

I hear ya on the titanium.



Tuesday   Bwt 170.4

Rack pulls
135x5
185x5
225x3
255x3,3,3

Chest supported rows
115x5
135x5
165x5,5,5

BB preacher curls
45x12,12,15

Dropped pull ups and
heavy curls to give my elbow
more rest.

I guess all my gainz will be gone
by Thurs [sigh]
Title: Re: Old Man - Keepin' it going
Post by: Bando on December 03, 2013, 02:12:49 PM


I guess all my gainz will be gone
by Thurs [sigh]

Thursday? When I stop heavy curls my strength and build starts going to hell the very next day
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 05, 2013, 11:36:25 AM
Thursday   Bwt 170.2


Squat
115x5
140x5
160x5
185x5,5

BB incl bench
135x5
165x5
185x5,5,5

Seated bb press
105x5
125x5
140x5,5,10*

Tricep press downs
50x10,10,10

* IDK - just felt like it.

Took it easy on tri's today
to save the elbow. Feels better.

Not much new. Moving along.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 06, 2013, 11:46:19 AM
Friday   Bwt 170.2


Rack pulls
135x5
185x5
235x3
275x3,3,3

Chest supported rows
115x5
135x5
170x5,5,5

Close grip pull downs
50x10
70x8
90x8
110x6

E-z curl bar preachers
50x15,15,15,15

Threw in close grip pulldowns with a rope
looking for lat isolation. Didn't like the
shoulder action. Might try single arm
next time.

Haven't done preachers in a while. Thought I would
do light stuff and see how the elbow felt.

Another week in the bag.

Have a great weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 10, 2013, 02:22:05 PM
Oh boy, been slackin' with my posting.


Monday  Bwt 170.8

Wife dragged me to the Fitness Center Monday.
Decided to do some legs.

Squats
135x5
155x5
185x5,5,5

Angled leg press
200x10,10,10,10,10

Horizontal leg press
120x10
150x10,10,10,10

Leg extension
60x10,10,10,10,10

Leg curls
40x10,10,10

I have to admit - I took it easy today.


Tuesday  Bwt 169.8

Seated barbell press
100x5
125x5
145x5,5,8

Scott db press - done for pump - no lockout
35x10,10,10,10,10

Db side laterals - shoulder has been tight.
Just got some reps in.
15x10,10,10,10,10

Db rear laterals
15x10,10,10,10,10

Another easy one.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on December 10, 2013, 08:49:35 PM
Y U TAKE IT EASY???

:)

Keep on keeping on brother.

You're an inspiration for sure.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 11, 2013, 04:10:48 PM
Y U TAKE IT EASY???

:)

Keep on keeping on brother.

You're an inspiration for sure.

Thanks for the kind words. Feeling a bit beatup lately (joints mostly).
Cutting volume and frequency a bit.  Tryin' to recharge without a deload
sorta.

It's all good.



Wednesday  Bwt 169.6

Chest/Triceps

HS Chest press
90x10
180x10
230x5,5,5

Incline db flys
35x10,10,10,10,10

Pyramid pec dec
60x10
70x10,10,10,10

Overhead cable tricep extension
70x10
90x10,10,10,8

Rope tri pressdowns
80x8,8,8,8,8
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 13, 2013, 01:55:02 PM
Friday  Bwt 171.0

Back/bi's

Deads
135x5
225x5
275x3,3,3

T-bar rows
2px10,10,10,10,10

Seated cable rows
90x10,10,10,10,10

Incline db curls
20x10,10,10,10,10

Pyramid bi-machine
30x24,24,24,24


Wow. Deads never get easier. Old man was puffin'.

Cranked up the volume on the iso back work. Full
stretch and flex.

Trying something new on the bi's. Been reading
about Zone and Jrep training and thought I would
give it a whirl.

With the inclines, I lightened the load and only did
the middle 2/3's of the ROM with no rest bottom or top.
Full supination throughout. Really targets the muscle -
achy pump was had.

Over to the bi-machine, again lightened the load
and split the movement into two sections, bottom half
and top half - 12 reps each for a set total of 24.

I was hoping to accomplish two things at once,
a) train around an achy epicondyle b) try a new
training concept. The pump was awesome - the results,
we'll see.


Have a great weekend my friends. 
Title: Re: Old Man - Keepin' it going
Post by: Bando on December 17, 2013, 09:08:15 AM

Trying something new on the bi's. Been reading
about Zone and Jrep training and thought I would
give it a whirl.

With the inclines, I lightened the load and only did
the middle 2/3's of the ROM with no rest bottom or top.
Full supination throughout. Really targets the muscle -
achy pump was had.

Over to the bi-machine, again lightened the load
and split the movement into two sections, bottom half
and top half - 12 reps each for a set total of 24.

I was hoping to accomplish two things at once,
a) train around an achy epicondyle b) try a new
training concept. The pump was awesome - the results,
we'll see.

Interadsting.

The Bodyhard curl meets 21's, curious to see how this works out for you.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 17, 2013, 11:50:48 AM

Interadsting.

The Bodyhard curl meets 21's, curious to see how this works out for you.

Bi's still haz the DOMS from that. I'll try anything to coax a little growth.


Tuesday  Bwt 171.2


Legs

Squats
115x5
135x5
155x5
185x5
205x5

SLDL
115x8
135x8,8,8

Leg Extension
60x20,20,20

Had to train at home today. So, no leg
presses. I'll do some Fri.

Short and sweet.
Title: Re: Old Man - Keepin' it going
Post by: Lola on December 17, 2013, 09:47:58 PM
Achey epicondyle - D's having the same issue - how do you get around it?

My coach is a big fan of 21s...
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 18, 2013, 01:08:23 PM
Achey epicondyle - D's having the same issue - how do you get around it?

My coach is a big fan of 21s...

First noticed a problem doing weighted pull ups and to a lesser degree
skullkrushers.  I've dropped both for a while and seem to be doing better.



Wednesday   Bwt 171.2

Chest/delts/tri's

HS Iso wide chest press
90x10
180x8
230x6
280x4
310x3
270x6

Wanted to do some inclines here but
all 3 adj benches were in use, but nobody
was doing inclines. Arrrgggg

Pyramid pec dec
60x10
80x8
90x8
100x6

Cable flys
20x12
40x10
50x8
60x6

Pyramid shoulder press
80x10
100x10
120x8
140x3.5 - no lock out
100x6

Cable overhead tri extension
80x10
100x8,7
90x7,7

Tri press down - prox 6' away
60x10
70x10
80x12


Decided to push it a little on the HS chest
machine. Getting used to it now.

Tried something different on the tri press dns.
Watched a vid in f2f2f's journal by Ben Pakulski
about enhancing the effective angle in the exercise by
moving away from the machine. Results felt impressive.   
Title: Re: Old Man - Keepin' it going
Post by: doughnutgut on December 18, 2013, 02:50:15 PM
Re highlight the awesome work your putting in Larry.

Solid effort.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on December 18, 2013, 09:49:25 PM
Nice work L

Hammer Strength FTW!!!!!   8)
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on December 19, 2013, 07:24:12 AM
Can you link that vid on the tri press, I dont know who f2f2 is
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 19, 2013, 07:54:48 AM
Can you link that vid on the tri press, I dont know who f2f2 is


At bb.com he is fittofattofit.  Here's the you tube link
http://www.youtube.com/v/u3AbFlyLYOA (http://www.youtube.com/v/u3AbFlyLYOA)

f2f2f is a doc in real life and smart as hell and a really nice guy.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 19, 2013, 08:04:04 AM
Nice work L

Hammer Strength FTW!!!!!   8)

Thanx. Only do the HS stuff cause I can never find a decent spotter in the gym.
(all kids or old creepers like me). Both bp benches are in the open have no safeties
and setting up in the cage is a pain.  When at home I do set up in the cage.
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on December 19, 2013, 04:19:42 PM
Can you link that vid on the tri press, I dont know who f2f2 is


At bb.com he is fittofattofit.  Here's the you tube link
[url]http://www.youtube.com/v/u3AbFlyLYOA[/url] ([url]http://www.youtube.com/v/u3AbFlyLYOA[/url])

f2f2f is a doc in real life and smart as hell and a really nice guy.


I never would have thought of it that way, he has some great points. Ill implement that next set.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 20, 2013, 12:01:28 PM
Friday   Bwt 172.0


Squats
95x5
115x5
135x5
155x5
180x5

Bench press
95x5
120x5
140x5
165x5
190x5

Bent over row
95x5
115x5
135x5
150x5
160x5

Incline db curls
20x10x5

Going to reset and run some 5x5 for the
holidays. Dropping all diet issues for
several weeks and enjoy some food.

Light incline curls with only the middle
1/2 to 2/3 ROM to let my elbow heal for a while.

BOR's felt good. I usually have some low
back problems when I don't use support.
So far, so good.
Title: Re: Old Man - Keepin' it going
Post by: piperdown on December 20, 2013, 08:39:50 PM
Friday   Bwt 172.0


Squats
95x5
115x5
135x5
155x5
180x5

Bench press
95x5
120x5
140x5
165x5
190x5

Bent over row
95x5
115x5
135x5
150x5
160x5

Incline db curls
20x10x5

Going to reset and run some 5x5 for the
holidays. Dropping all diet issues for
several weeks and enjoy some food.

Light incline curls with only the middle
1/2 to 2/3 ROM to let my elbow heal for a while.

BOR's felt good. I usually have some low
back problems when I don't use support.
So far, so good.

Admiring the number on rows.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 23, 2013, 11:49:00 AM
Admiring the number on rows.

Thanx. My low back acts up once in while so I go back and forth from
bent overs to supported, like today.



Monday  Bwt 173.6

Squats
95x5
115x5
135x5
155x5
180x5
205x5

Bench press
115x5
145x5
175x5
195x5
215x4 - slt shldr tweak so I shut 'er down

Chest supported rows
115x5
135x5
155x5
175x5
185x5


Don't know when my session will be yet.
Playin' it by ear and holiday visitors.

Decided to stretch my Saturday carb day
into a week.

Nothing fancy today. Just moving some iron.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 30, 2013, 11:25:09 AM
Monday   Bwt 172.2


Squat
95x5
115x5
135x5
155x5
185x5

Bench press
115x5
135x5
155x5
175x5
185x5

Deadz
135x5
185x3
205x3
225x3


First w/o in a week. Nothing special. Just a little
to get back in the swing of things.

Going to reread "Cube Method" by B. Lilly.

One more week of wild eating and drinking.
Title: Re: Old Man - Keepin' it going
Post by: Bando on December 30, 2013, 11:39:35 AM
Hard to go wrong with the big 3 8)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 03, 2014, 12:00:25 PM
Friday   Bwt 172.8

Squats
115x5
135x5
155x5
175x5
190x5


Rack pulls - bottom pin
115x5
165x5
205x3
225x5
240x5

Wall curls
65x5,5,5,5,5

E-Z bar skullz
85x5,5,5,5,10


Damn, snow and more snow.
More snowblowing today.

Tired of this already.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 06, 2014, 01:06:06 PM
Monday   Bwt 172.0


Squats
95x5
115x5
135x5
155x5
175x5
195x5

Bench press
95x5
115x5
135x5
155x5
175x5

Chest supported rows
115x5
135x5
155x5
175x5
185x5

E-Z bar skullz
90x5,5,5,5,8


Squats and benches - worked on form, form, form.
Haven't been able to shake the achy shoulder
stuff on my pressing movements.


Trained at home today. Lots of snow and high wind chills
closed the gym.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 09, 2014, 12:02:22 PM
Thursday  Bwt 170.8


Elevated wide pushups from neutral db's.
bwtx10,10,10

Incline db press with 45 degree supinated grip
35x10,10,10

2 hand Angled shoulder press (Landmine)
55x15
80x10
90x10,10

30 degree one arm db laterals
10x10,10,10

Db Rotor cuff superset - L-flys + prone external rotations
5x8,8,8,8

E-z bar skullz
90x8,8,8

Stand off tri pressdowns - Ben Pakulski style
20x10,10,10


All the weirdness above is my attempt to rehab
my cranky shoulders. Pain has been keeping me awake at night.

I decided to take a long look at all my pressing movements
and see if I can get this straightend out before I turn
myself over to the docs.

So far, so good. Not sure if my strategy worked or the ibuprofen
kicked in.

Damn, it's always something.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 13, 2014, 05:45:12 PM
Monday   Bwt 171.4

Bench press
barx6
115x5
135x5
155x5
175x3,3,3

OHP
barx6
65x5
85x5
105x5
115x3,3,3

E-z bar skullz
95x5,5,5,5,5


Practised a 2/3 sec pause on all my benches.

Spent the last week researching how I might get
a handle on dealing with my achy shoulder.

Read some good stuff on the dead hang stretch
to pull the acromium up and relieve some of the
stress on the shoulder capsule. Started doing some
on the weekend and decided to end a bunch of small
pullup sets with a 30 sec dead hang stretch.

Seemed to work. I ended up doing 95 pullups over
the weekend. Everytime I came into my home gym/mancave
I grabbed the bar and did a small set ended with a dead
hang.

Worked hard today on my pressing (bench/ohp) with paused
slow full ROM reps. I had to drop the weights some, but it
feels better.

The beat goes on......
Title: Re: Old Man - Keepin' it going
Post by: Little Tim on January 13, 2014, 06:03:15 PM
Dead hang? Is what it sounds like?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 13, 2014, 06:08:05 PM
Yep, just hang from the bar, arms fully extended.  Sounds too simple to do any good.
But so far it is, for me anyway.
Title: Re: Old Man - Keepin' it going
Post by: flat6nut on January 16, 2014, 10:03:18 AM
Like your style....and you're smart about rehab. I want to still be in the gym in 20 years.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 16, 2014, 12:52:37 PM
Like your style....and you're smart about rehab. I want to still be in the gym in 20 years.


Thanks man, but some days I feel every one of my 66 years.

Took a pic of my back the other day - thought about not posting it after seeing
your old avi again. lol. Gives me something to shoot for.




Tuesday  Bwt 171.4

Angled leg press
200x12
250x10,10,10

Horizontal leg press
120x12
150x10,10,10

Seated cable pulls
80x12
100x10,10,10

Shrugs on Smith
90x8,8,8

Incline db curls
25x7,6
20x7

Pyramid bi machine
40x10,10,10




Wednesday  Bwt 171.6

53 pullup throughout the day.
Did a small set everytime I did a
deadhang for my shoulders.


Thursday  Bwt 172.0

HS chest press
90x12
180x10,10,10

Pyramid pec deck
80x10,10,10

Pyramid shoulder press
80x10
90x10
100x8,6

Over head triceps rope extension
80x10,8,8,7

Stand-off tri press down
60x8,8,8,8


Last few training days have been sort
of funky. Working on my achy shoulder
and fighting a nagging head cold.

Crazy as it sounds, all the pull ups I did
yesterday made my shoulder feel better.
However, all the extra work really gassed me out
in the gym today.

Took a pic of my back yesterday after
the pullups.


(http://i1094.photobucket.com/albums/i447/ljimd/Back15Jan14003_zps5be9ebb9.jpg)
Title: Re: Old Man - Keepin' it going
Post by: Bando on January 16, 2014, 01:06:50 PM
Great V Taper Man!
Title: Re: Old Man - Keepin' it going
Post by: Lola on January 16, 2014, 01:37:55 PM
Dead hangs are tougher than they sound - they hurt!

Great v taper!
Title: Re: Old Man - Keepin' it going
Post by: flat6nut on January 16, 2014, 06:26:53 PM
lol....don't compare yourself to me...you have been in great shape for a lot longer than me. I will say it again....I hope to be in the gym in 20 years...and healthy.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 17, 2014, 02:44:53 PM
lol....don't compare yourself to me...you have been in great shape for a lot longer than me. I will say it again....I hope to be in the gym in 20 years...and healthy.

Thanx nut, I'm guessin' you will be.



Friday   Bwt 170.8


Squats
95x5
115x5
135x5
155x5
185x3,3,3

Rack pulls - wide grip, bottom pin below the kness
115x5
165x5
205x5
250x3,3,3

Incline db curls - pinkies high- no lockout
20x10,10,10

Short and sweet.

Have a great weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: HardNHeavy2011 on January 17, 2014, 10:12:54 PM
Awesome back pic!! Your V-taper is ridiculous!  :o

Sorry to hear about the shoulder issue.  I've had a few shoulder issues in my 20 years of lifting and I've also had two surgeries on my right shoulder.  I finally recovered this year from a RC tear that happened almost a year and a half ago.  I didn't have surgery this time though.  Here's what I did after my Dr's diagnosis.  The first thing was starting with a very narrow bench press grip and being very careful.  I was still doing PL comps at the time so although my bench was suffering, I was still able to compete and put up some decent numbers.  I did the dead hangs too, but I made sure that I didn't free hang.  I always had my knees or feet firmly on the ground.  I didn't do any of the prescribed exercises the Dr recommended because honestly, they hurt way too much to do.  I bought a safety squat bar and began using it exclusively since it put zero strain on my RC.  My Dr and I both came to the conclusion that I tore it squatting.  When I began to feel like my RC was getting better, I moved back to a barbell and began high bar squatting.  That's where I'm at right now.  My bench grip is slowly getting wider and the pain is almost completely gone.  When I use dumbbells, I use a neutral grip and when I do barbell curls, although rarely, I use my football bar with a neutral grip.  I think you'll figure out ways to train around your pain.  I didn't really have time to go through surgery again so I opted for the route I took.  Sorry for the long post, but I thought I might have something to add. 
Title: Re: Old Man - Keepin' it going
Post by: FLEX on January 18, 2014, 11:36:24 AM
Back pic looks great Larry.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 18, 2014, 12:45:44 PM
Awesome back pic!! Your V-taper is ridiculous!  :o

Sorry to hear about the shoulder issue.  I've had a few shoulder issues in my 20 years of lifting and I've also had two surgeries on my right shoulder.  I finally recovered this year from a RC tear that happened almost a year and a half ago.  I didn't have surgery this time though.  Here's what I did after my Dr's diagnosis.  The first thing was starting with a very narrow bench press grip and being very careful.  I was still doing PL comps at the time so although my bench was suffering, I was still able to compete and put up some decent numbers.  I did the dead hangs too, but I made sure that I didn't free hang.  I always had my knees or feet firmly on the ground.  I didn't do any of the prescribed exercises the Dr recommended because honestly, they hurt way too much to do.  I bought a safety squat bar and began using it exclusively since it put zero strain on my RC.  My Dr and I both came to the conclusion that I tore it squatting.  When I began to feel like my RC was getting better, I moved back to a barbell and began high bar squatting.  That's where I'm at right now.  My bench grip is slowly getting wider and the pain is almost completely gone.  When I use dumbbells, I use a neutral grip and when I do barbell curls, although rarely, I use my football bar with a neutral grip.  I think you'll figure out ways to train around your pain.  I didn't really have time to go through surgery again so I opted for the route I took.  Sorry for the long post, but I thought I might have something to add. 

Really appreciate your thoughts and experiences with bum shoulders. I'm still working
on perfecting/reworking my bench form from years of bouncing and arching which I'm
sure got me into the trouble I'm in now.

I'm hoping to stay away from the doc's right now. I've got enough other issues.

I've toyed with neutral grip db flat/incline presses. Think I'll take your advice and do more.
I'm working on a narrower grip with the bench and holding elbow flare to a minimum.

It's really discouraging fighting pain on the movements I've loved all my training life.
But as you said, there is always a way around it.

Again, HNH, thanks for your thoughts, I really appreciate it.


Back pic looks great Larry.

Thanks man. Eating a little more and trying to add some thickness.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 20, 2014, 12:36:42 PM
Monday   Bwt 173.6

Bench press
115x5
145x5
175x5
195x3
205x3,3
165x6


OHP
barx5
85x5
105x5
125x3,3,3

EZ bar skullz
100x5,5,5,5,5


Took it easy on the pushin' today to see
how the shoulder reacted. Tiny tinge but nothing
bad. Feels sorta OK.

Last night marked the end of a ten day pull/chin up
experiment I have been running in conjunction with
my dead hang shoulder rehab. I would do a few pullups
or chin ups each time I walked into my home gym/mancave,
ending every other set with a 30 sec dead hang. No reps
were done during my regulars workouts. Only on off time.

I had no fixed reps or sets just "a few" each time.
I ended with 294 reps in ten days.

Results:

1. shoulder feels looser
2. no NSAIDS for sleep pain (only 1 night)
3. upper body, especially arms were continually
    pumped.
4. improved pullup form to near perfection

I may or may not continue the pullups. But I will
continue the dead hangs.

I'm enjoying my food more now that I've opened up my
diet (@2400 daily) and am considering pushing my chubby
ass to 180#. 
Title: Re: Old Man - Keepin' it going
Post by: flat6nut on January 20, 2014, 07:05:42 PM
We take our shoulders for granted...glad to see you are being smart about it.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 21, 2014, 12:48:09 PM
We take our shoulders for granted...glad to see you are being smart about it.

I hope you are right. I pushed stupid a looooonnng time.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 21, 2014, 01:10:13 PM
Tuesday   Bwt 172.0

Angled leg press
200x12
290x8,12
340x6,6
290x12

Horizontal leg press
150x10,10,10

Leg ext
60x12,10,10

Seated cable pulls
100x8
120x6,6,6

Incline db curls
25x8,7,5
15x rep out


40 pullups yesterday
334 running total(since 1-9-14)

Off tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: PVSampson on January 21, 2014, 05:22:01 PM
Good to see your experiment worked and the shoulder's feeling better.I was surprised that something as simple as hanging can make such a difference.
Title: Re: Old Man - Keepin' it going
Post by: HardNHeavy2011 on January 22, 2014, 03:22:53 PM
Good to see your experiment worked and the shoulder's feeling better.I was surprised that something as simple as hanging can make such a difference.

Those hangs definitely do help.  I've been doing them for almost a year and a half now.   8)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 22, 2014, 04:16:54 PM
Good to see your experiment worked and the shoulder's feeling better.I was surprised that something as simple as hanging can make such a difference.

Those hangs definitely do help.  I've been doing them for almost a year and a half now.   8)

Totally agree. Only been doing them for a couple weeks, but really notice a difference.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on January 22, 2014, 04:40:28 PM
Looking real good. I hope I can be doing this for another 20 years too and that I can have the build you have.

Glad to see your shoulder is starting to feel better. I've had lots of issues with mine and basically stopped BB benching because of it.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 23, 2014, 01:47:26 PM
Looking real good. I hope I can be doing this for another 20 years too and that I can have the build you have.

Glad to see your shoulder is starting to feel better. I've had lots of issues with mine and basically stopped BB benching because of it.

Ya, you gotta love this stuff to stay at after a while. Lots of ups and downs.
Thanks for the props.


Thursday   Bwt 172.8


Bench press
115x5
165x5
185x5
205x3,3
225x2
185x5

OHP
85x5
105x5
130x3
150x1
115x8

E-z bar skullz
100x5,5,5,5,8


Was really disappointed with my bench
pressing today. All sets over 185
were painful on my shoulder. All my
rehabbing work (dead hangs etc) has
done is reduce my non-training time pain.

Am considering dropping flat bench for a
while and see whassup. Might try inclines
Monday or go exclusively to the HS wide chest
(no pain) press at the gym. Shyt!!!!

On a brighter note OHP's felt ok, might start
pushing them a tad more.

Still moving along with my deadhang/pullup combos.
Really getting addicted to the pullups.

Did 33 on Tues and 102 yesterday
for a total of 469 since 1/9/14.

Was checking my diet log and noticed my beer drinking
has fallen off. I'll work on that later today.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on January 23, 2014, 02:03:24 PM
Flat BB bench has always been hard on my shoulders. That's why I basically only do decline and incline and mostly just DB.

Might not be a bad idea to switch it up and see how the shoulder feels.
Title: Re: Old Man - Keepin' it going
Post by: HardNHeavy2011 on January 23, 2014, 02:12:00 PM
On a brighter note OHP's felt ok, might start
pushing them a tad more.

Still moving along with my deadhang/pullup combos.
Really getting addicted to the pullups.

Did 33 on Tues and 102 yesterday
for a total of 469 since 1/9/14.

Was checking my diet log and noticed my beer drinking
has fallen off. I'll work on that later today.

I had the exact same experience with OHP.  Even when my RC was at it's worst, I could still OHP some decent weight without pain.  I rode that as long as I could!!
I'm blown away by the amount of pullups you do!! 

My beer drinking has NOT fallen off.   :o
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 23, 2014, 02:28:06 PM
On a brighter note OHP's felt ok, might start
pushing them a tad more.

Still moving along with my deadhang/pullup combos.
Really getting addicted to the pullups.

Did 33 on Tues and 102 yesterday
for a total of 469 since 1/9/14.

Was checking my diet log and noticed my beer drinking
has fallen off. I'll work on that later today.

I had the exact same experience with OHP.  Even when my RC was at it's worst, I could still OHP some decent weight without pain.  I rode that as long as I could!!
I'm blown away by the amount of pullups you do!! 

My beer drinking has NOT fallen off.   :o

This shoulder crap is really getting to me. I don't want to get the doc's involved right now.
I've got enough of those problems.

OHP was always one of my fav lifts, even from years ago (oly stuff). I suppose that the
angle is what makes it shoulder friendly. Tuff to give up on an old friend - the bp.

The pull ups sort of morphed out of my dead hangs for my shoulder. I'm retired, so I have a lot
of time on my hands, so I thought if everytime I go in to do a dead hang, just do a small
set (4/6 reps) of pullups with it. I'm probably going to extremes with it, but we kind of do
that don't we? Then I thought, "could I get 1000 pullups in 1 month?" I might stop tomorrow,
IDK, but right now it's fun. (not so much after the second beer though)


Flat BB bench has always been hard on my shoulders. That's why I basically only do decline and incline and mostly just DB.

Might not be a bad idea to switch it up and see how the shoulder feels.

I'm gonna take your advice and see.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on January 23, 2014, 02:57:14 PM
I have a pullup bar at home. I may try this too. Everytime I walk by it just do a couple. Wonder how many I could do in a single night at this rate.

Let us know how the shoulder handles the incline/decline benching.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 28, 2014, 03:52:14 PM
Tuesday   Bwt 172.8

Incline db flys
40x8,8,8

Deads
115x5
165x5
205x5
250x3,3,3

OHP
85x5
110x5
130x4
140x2,2

Chest supported rows
115x4
135x5
155x5
175x5
185x5


Finished my pull up experiment Sunday
Ended with 634 reps in 17 days.
I'm still sore. I may rest from the pull ups
a couple days and continue. IDK. Arms and back
have stayed constantly pumped.

Did some flys to test the shoulder. Still sore.

Arms tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on January 28, 2014, 05:01:45 PM
Good workout there. Interesting about the pullups. I've been doing a couple sets or 10 a day when I walk by the bar. Any shoulders issues from all those pullups?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 28, 2014, 05:08:42 PM
Good workout there. Interesting about the pullups. I've been doing a couple sets or 10 a day when I walk by the bar. Any shoulders issues from all those pullups?

I really started doing them en masse with hopes it would stretch the capsule and
lessen the problems I've had. It worked as I was doing them. Now a few days later
I'm a little achy again. Tried to flat bench today. NOGO. IDK.

Bottom line was I got a hellacious arm pump 24/7 while doing them. Did it help my shoulder?
Maybe. It's much looser.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on January 28, 2014, 05:13:56 PM
Good workout there. Interesting about the pullups. I've been doing a couple sets or 10 a day when I walk by the bar. Any shoulders issues from all those pullups?

I really started doing them en masse with hopes it would stretch the capsule and
lessen the problems I've had. It worked as I was doing them. Now a few days later
I'm a little achy again. Tried to flat bench today. NOGO. IDK.

Bottom line was I got a hellacious arm pump 24/7 while doing them. Did it help my shoulder?
Maybe. It's much looser.

I wonder if there would be any long term benefits of continuing to do this but maybe a little less volume. Wonder how the shoulder would like it.

I agree with you on the flat bench. I did it again today for my 531 and my shoulder doesn't really like it. Max weight was only 200 this week so I wonder how it's gonna be when it jumps up to higher weights. I guess I'll wait and see.

Best of luck. Let us know if you try decline and how the shoulder feels after.
Title: Re: Old Man - Keepin' it going
Post by: tobymax on January 28, 2014, 10:53:32 PM
Late to this thread, but definitely in it for the long haul.  I'm not a prolific poster, but will definitely be reading and learning from this journal.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 29, 2014, 12:10:58 PM
Good workout there. Interesting about the pullups. I've been doing a couple sets or 10 a day when I walk by the bar. Any shoulders issues from all those pullups?

I really started doing them en masse with hopes it would stretch the capsule and
lessen the problems I've had. It worked as I was doing them. Now a few days later
I'm a little achy again. Tried to flat bench today. NOGO. IDK.

Bottom line was I got a hellacious arm pump 24/7 while doing them. Did it help my shoulder?
Maybe. It's much looser.

I wonder if there would be any long term benefits of continuing to do this but maybe a little less volume. Wonder how the shoulder would like it.

I agree with you on the flat bench. I did it again today for my 531 and my shoulder doesn't really like it. Max weight was only 200 this week so I wonder how it's gonna be when it jumps up to higher weights. I guess I'll wait and see.

Best of luck. Let us know if you try decline and how the shoulder feels after.

Agree, there is something attractive about doing pullups everyday. Not sure how I will proceed there.

Still haven't tried the declines yet. Have never been a fan of decline work but it might
be time to revisit it.

Thanks for the comments.

Late to this thread, but definitely in it for the long haul.  I'm not a prolific poster, but will definitely be reading and learning from this journal.

Good to see you over here Toby. Lots of good folks with plenty of experience and good
advice. Not sure if I can teach much,  but if you like experimenting and trying all kinds of
approaches, good to have you.



Wednesday   Bwt 172.2


Arms

Decided to do an arms only day.
I used relatively light wts with
a very slow cadence. Tried to
hold 30-60 sec rest between sets,
and no rest on supersets.

Gironda drag curls - tuffer than they look
65x6,6,6,6

EZ bar skullz
100x6,6,6,6

Superset of:

bb preacher curls - grip wide, elbows close
45x8,8,8,8
tricep press down - 4' away from the machine
50x8,8,8,8


Rev forearm curls
45x8,8,8,8


Finished right at 30 min. Massive pump.


I've been reading and revisiting some of my old style
training material, especially works by Vince
Gironda, and decided to change things up a little.

You are liable to see all kind of weirdness in here
for a while.

Am putting the clamps on the diet again for a while.
Gonna drop my b/f some. 
Title: Re: Old Man - Keepin' it going
Post by: piperdown on January 29, 2014, 01:00:54 PM
Been meaning to post in.
Fantastic volume you work with.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on January 31, 2014, 03:05:49 PM
Been meaning to post in.
Fantastic volume you work with.

Thanx for popping in piper. I'll have to return the visit.


Friday   Bwt 172.4


Squats
95x5
115x5
135x5
155x5
175x5
205x5
225x3

Bench press
115x5
135x5
155x5
185x5

Deads
115x5
165x5
205x3
225x3
250x1


Today was leg day, but I wanted to test my
shoulder with some bp's. Kept it light and
slow. Not too bad.

Finished off with a few deads. Heart wasn't in
the deads.

Enjoy your weekend folks.
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on January 31, 2014, 05:30:21 PM
Its always the mind that gets me never the strength.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on January 31, 2014, 08:26:57 PM
Still nice dead work after all the other work you did.

So no issues with the shoulders and bench?
Title: Re: Old Man - Keepin' it going
Post by: FLEX on February 02, 2014, 11:00:45 AM
BP looked good to me, L.

Happy Sunday.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 03, 2014, 12:33:18 PM
Its always the mind that gets me never the strength.

Ain't that the truth.

BP looked good to me, L.

Happy Sunday.

Strength feels ok. Shoulder joint, not so much.

Still nice dead work after all the other work you did.

So no issues with the shoulders and bench?

Not today, knock on wood.


Monday   Bwt 173.6


Squats
115x5
140x5
165x5
185x5
205x5
225x5


Bench press
115x5
140x5
165x5
185x3


Chest supported rows
115x6
140x5
165x5
185x5
205x5
115x15


Still taking it easy on the bench. As long as I keep
tight, elbows in and slow I'm good. Chest pause on all
reps.

Chest supported rows- started losing ROM on the 205.
Threw in a light set to work on my ROM.

Might do an arms day tomorrow. IDK.


Title: Re: Old Man - Keepin' it going
Post by: piperdown on February 03, 2014, 02:34:54 PM
Solid work.

Hear you on keeping the elbows in. Failed at my first attempt last week. Watched the vid and noticed my elbows flared out. Tried again, concentrating on keeping elbows in a got it, barely, but I still got it.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on February 03, 2014, 08:48:41 PM
Nice workout. Good news on the shoulders, keep taking care of them.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 04, 2014, 12:05:47 PM
Nice workout. Good news on the shoulders, keep taking care of them.

I've tried endless ways to rehab and save this shoulder. Everything seems to work
for a while, then boom. One thing I know is the less I move it (train) doesn't help.


Solid work.

Hear you on keeping the elbows in. Failed at my first attempt last week. Watched the vid and noticed my elbows flared out. Tried again, concentrating on keeping elbows in a got it, barely, but I still got it.

I know elbow flare is bad and am constantly reminding myself. Sad part is tight elbows seems to cost me a ton when benching. Just can't win.



Tuesday   Bwt 172.6

Arm day

Incline db hammers - 60 degree
25x6,6,6,6,6,6

Ez bar skullz
100x6,6,6,6,6,6

BB preacher curls - hands wide, elbows close
45x6,6,6,6,6,6

Tricep press downs - stand @4' away
50x6,6,6,6,6,6

Rev bb curl
45x6,6,6,6


Did arms Gironda style today 6x6,
with 15-30 sec rest between sets.

Press downs and preachers were supersetted.

Wanted to do drag curls instead of hammers but
right elbow was sore so I went with the least
painful.

Awesome pump. Shameless vanity day.

35 min.
Title: Re: Old Man - Keepin' it going
Post by: flat6nut on February 04, 2014, 01:57:00 PM
Elbows huh?  My right one won't stop hurting....trying to figure out what I am doing that is causing pain. Maybe drag curls and pinwheels.
Title: Re: Old Man - Keepin' it going
Post by: ThighoftheTiger on February 04, 2014, 02:30:54 PM
Elbows huh?  My right one won't stop hurting....trying to figure out what I am doing that is causing pain. Maybe drag curls and pinwheels.

Every time I do skull crushers for any length of time my tendinitis flares up again.   But mine would hurt pretty intensely as I was finishing the set, so that's how I narrowed it down to that.  Stopped doing them and got better.

Do you have a particular exercise that makes it hurt more?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 05, 2014, 12:41:47 PM
Elbows huh?  My right one won't stop hurting....trying to figure out what I am doing that is causing pain. Maybe drag curls and pinwheels.

Every time I do skull crushers for any length of time my tendinitis flares up again.   But mine would hurt pretty intensely as I was finishing the set, so that's how I narrowed it down to that.  Stopped doing them and got better.

Do you have a particular exercise that makes it hurt more?

Drag curls definitely aggravate it. I think I did it a few weeks ago when I was on a pullup
kick.
Elbows huh?  My right one won't stop hurting....trying to figure out what I am doing that is causing pain. Maybe drag curls and pinwheels.

I've read that some elbow pain can emanate from the forearm. Sometimes doing some
wrist twists with a dumb bell helps me. Shit, sometimes I think I can aggravate it picking
my nose for Chrissake.  Always something.



Wednesday   Bwt 172.8

Squats

barx5
115x5
165x7,7,7

OHP

65x5
95x7
115x7,7,7

Deads

115x5
165x5
205x5
235x5,5

Short and sweet. In the books.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on February 05, 2014, 05:08:17 PM
Short and sweet is more than I managed 2 days this week thanks to all the damn snow. Great job.

I had tendonitis in my left elbow last year (still gives me problems) and the pain used to shoot from my forearm all the way up the back of my arm. Sometimes it felt like someone was running a hot match up the back of my upper arm. I had to stop doing hammer curls and reverse curls completely. Now I sometimes do hammers but it still hurts. I wear one of those wraps with the pillow in it still. :(

Thankfully picking my nose is never an issue.  :rofl:
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 08, 2014, 12:14:24 PM
Short and sweet is more than I managed 2 days this week thanks to all the damn snow. Great job.

I had tendonitis in my left elbow last year (still gives me problems) and the pain used to shoot from my forearm all the way up the back of my arm. Sometimes it felt like someone was running a hot match up the back of my upper arm. I had to stop doing hammer curls and reverse curls completely. Now I sometimes do hammers but it still hurts. I wear one of those wraps with the pillow in it still. :(

Thankfully picking my nose is never an issue.  :rofl:

Elbows and shoulders, seems everyone has an issue at one time or another.

Mine feel a little better today.



Saturday   Bwt 173.6

Squats
115x5
140x5
165x5
190x3
210x3
230x3

Bench
115x5
140x5
165x5
190x3

Chest supported rows.
115x5
140x5
165x5
190x3
210x3
115x15


Busy yesterday, had to push my
training to Sat.

No training next week. Medical
stuff. Yuk.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on February 08, 2014, 01:20:12 PM
No training next week. Medical
stuff. Yuk.

Well that sucks.

 :(
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on February 08, 2014, 03:14:30 PM
Im sure you will come out like a trooper, but good luck anyway
Title: Re: Old Man - Keepin' it going
Post by: djflex on February 08, 2014, 04:19:25 PM
Good luck next week lj....
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 08, 2014, 04:22:49 PM
Good luck next week lj....

Thanks man. I'm anxious to see where to go from here.

No training next week. Medical
stuff. Yuk.

Well that sucks.

 :(

Yes it does, but at least I'll know where I stand.

Im sure you will come out like a trooper, but good luck anyway

Thanks. I hope so, I've had this shyt hanging over my head a year now.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on February 08, 2014, 04:38:46 PM
Great workout and numbers. Best of luck next week with the medical.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 12, 2014, 03:33:58 PM
Wednesday   Bwt 172.4


Arms
Db incline hammers
25x6,6,6,6,6,6

Ez curls bar skullz
100x6,6,6,6,6,6,6

Superset

BB preachers - close elbows, wide grip
45x6,6,6,6,6,6,6

Stand back tri press down
50x6,6,6,6,6,6,6

Rev curls
45x6,6,6,6

12 needle prostate biopsy on Monday.
To say it was a huge pain in the ass
is not an exaggeration.

Was supposed to wait till Monday before I
trained again, but ego and vanity intervened.
Title: Re: Old Man - Keepin' it going
Post by: Bando on February 12, 2014, 03:40:21 PM
My arms got a pump just reading that
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on February 13, 2014, 07:22:15 PM
Big arm pump. I can no longer do reverse curls due to my tendonitis. I miss it as it always made my forearms feel like granite.  >:(
Title: Re: Old Man - Keepin' it going
Post by: Bando on February 13, 2014, 07:52:52 PM
Big arm pump. I can no longer do reverse curls due to my tendonitis. I miss it as it always made my forearms feel like granite.  >:(

not gonna derail a journal but I have had some luck with beating tendonitis, I'll try to put a thread together over the weekend about it.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on February 13, 2014, 08:58:06 PM
Big arm pump. I can no longer do reverse curls due to my tendonitis. I miss it as it always made my forearms feel like granite.  >:(

not gonna derail a journal but I have had some luck with beating tendonitis, I'll try to put a thread together over the weekend about it.

thanks, I'll definitely check it out. Mine is usually in check unless I do these types of exercises, including hammer curls with any real weight.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 14, 2014, 12:38:38 PM
Friday   Bwt 173.6


Squats
barx5
115x5
135x5
165x5,5,5

Bench press
115x5
135x5
165x5,5

Chest supported row
115x5
135x5
165x5,5,5


Just had to do some work today
to see how I felt. Went well.
Deload complete.

Might hit arms tomorrow.
Not sure.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 17, 2014, 03:44:53 PM
Monday    Bwt 172.0


Squats
95x5
115x5
125x5
135x5
155x5
175x8
115x10,10,10,10,10

Leg curls
35x8,8,8

BB curls
45x5
55x5
65x5
75x5
80x5


Gonna dabble with 531 for a while.

BB curls felt sorta ok on my elbow.
Will go slow here.

Bench day tomorrow.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 18, 2014, 12:11:52 PM
Tuesday   Bwt 170.6


Bench press

barx8
115x5
135x5
155x5
175x10

1-arm db floor press

50x8,8,8

1-arm cable fly

20x8,8,8

E-z bar skullz

102.5x8,8,8


Stand bb calf raise

165x10,10,10


Still taking it easy on the shoulder.
Pushed a few extra reps on last bench set.
Felt ok, I'll know more tomorrow.

Tried some 1 arm db floor presses that I saw
in Halfway's journal. He said they were shoulder
friendly. I agree.
Title: Re: Old Man - Keepin' it going
Post by: piperdown on February 18, 2014, 02:20:10 PM
Catching up.
How many cycles you planning on running of 531?
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on February 19, 2014, 03:04:32 PM
I remember this place  :D

Still looking consistent in here. Have I missed anything major while I was away?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 19, 2014, 06:23:21 PM
Catching up.
How many cycles you planning on running of 531?

IDK - I want to do more work on my quads. Might just squat 4x a week. Not sure.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 19, 2014, 06:25:25 PM
I remember this place  :D

Still looking consistent in here. Have I missed anything major while I was away?

Good to see you back in these parts man. Still tryin' to snag an extra rep or a couple
pounds now and then.
Title: Re: Old Man - Keepin' it going
Post by: piperdown on February 19, 2014, 10:21:12 PM
Catching up.
How many cycles you planning on running of 531?

IDK - I want to do more work on my quads. Might just squat 4x a week. Not sure.

Even with infinite universes my alternate selves would not be able to squat 4x per week. Tried the SL 5x5 with 3x, not enough rest for my puny legs.  >:(
Certainly do admire those than can  :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 20, 2014, 12:18:08 PM
Catching up.
How many cycles you planning on running of 531?

IDK - I want to do more work on my quads. Might just squat 4x a week. Not sure.

Even with infinite universes my alternate selves would not be able to squat 4x per week. Tried the SL 5x5 with 3x, not enough rest for my puny legs.  >:(
Certainly do admire those than can  :)

I hear ya'. I've always considered my quads a weak spot, so upping the frequency is
worth a shot.



Thursday   Bwt 174.0


Squats
barx5
115x5
175x5,5,5

Bench press
115x5
165x5,5,5

Deads(modified sumo) dbl oh
165x5
205x1,1,1,1,1,1

OHP
95x5
115x5,5,5

Chin ups
bwtx5,5,5



I usually deadlift conventional but wanted
to work on some modified sumo double overhand.
Single reps for speed and form.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 23, 2014, 12:58:24 PM
Sunday   Bwt 173.6

Squat
barx5
115x5
145x5
180x5,5,5

Bench press
115x5
140x5
170x5,5,5

BOR
115x5
135x5
155x5,5,5

BB shrugs
185x8,8,8

E-Z bar skullz
102.5x8,8,8

BB curls
barx5
65x8,8,8



Shoulder and elbow held up well today.
Closed my stance on squats a tad to grab
some more depth.

Paused all the bench work with elbows
in tight. Seems to make a hell of a difference
Title: Re: Old Man - Keepin' it going
Post by: FLEX on February 23, 2014, 02:24:53 PM
Squat, bench, row.

Nice.

Now go have a :beer:
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 25, 2014, 12:47:22 PM
Squat, bench, row.

Nice.

Now go have a :beer:

I had that beer.



Tuesday   Bwt 173.6


Squats
barx5
115x5
145x5
180x5,5,5

Sumo deadz
135x5
185x5
220x5

OHP
barx5
95x5
120x5,5,5

Pendlay rows
115x5
135x5,5,5

CGBP
125x8,8,8

DB incline curls
25x8,8,8

Still trying to get used to sumo style
deads. May go back to conventional IDK.

Subbed Pendlays for BOR.

Kept it light on CGBP to not aggravate
my elbow. Went OK.

Pretty generic session.

Really tired of this winter/cold weather.
Yearning to grab my fishing pole,
a cooler and head to my camping trailer.
Title: Re: Old Man - Keepin' it going
Post by: doughnutgut on February 25, 2014, 01:54:01 PM
Thoughts and insights to any difference in the deads with the 2 types of style Larry? Just curious to your thoughts.

Nice work.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on February 25, 2014, 05:05:53 PM
Are you squatting every time you train?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 25, 2014, 05:32:14 PM
Thoughts and insights to any difference in the deads with the 2 types of style Larry? Just curious to your thoughts.

I've only ever done conventional deads over the years (not very often the
last 20 yrs, I emphasized isolation work). Having suffered with some sciatica
the last few years has made me revisit sumo as a possible low back saver.
The jury is still out for me.

The levers feel different on the sumo (hip and leg drive). The narrow DOH
grip feels weird at this stage, but the low back feels better for now but
I'll see as I ramp up the relatively light weight I've been using.

You know, "old dog, new tricks" blah blah.
 
Are you squatting every time you train?

Yes. In my last bbing comp in '11 I was embarrassed at how much muscle
I lost in my legs and vowed to fix it.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on February 27, 2014, 12:41:52 PM
Thursday   Bwt 174.0


Squat
barx5
115x5
145x5
180x6,6,6

Bench - all reps paused
115x5
140x5
170x6,6,6

BOR
115x5
155x6,6,6

BB shrugs
185x9,9,9

E-Z bar skullz
102.5x9,9,9

BB curl
65x9,9,9

Pulled an extra rep on all sets, will
bump a nickel next week.

Bench is coming around as long as I keep my
elbows tight.

Another one in the books.

Still snowing and cold as phuck.....sheesh......
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on February 27, 2014, 02:18:23 PM
Nice session. No more shoulder issues with benching?
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on February 27, 2014, 03:41:58 PM
Do you do ant R.C. exercises?
Title: Re: Old Man - Keepin' it going
Post by: BLK00TJ on February 27, 2014, 05:01:08 PM
Even though you lost an inch of ROM, I bet they were tough like a box squat.  I wouldn't think there'd be much of a rebound using pins.  Great work.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 03, 2014, 12:52:49 PM
Do you do ant R.C. exercises?

Not right now. The change in my benching style seems to have made
more of a difference than any of the rehab stuff. Go figure.

Nice session. No more shoulder issues with benching?

^^^^^^^^


Monday   Bwt 174.8


Squats
barx5
115x5
145x5
185x5,5,5

Deadz
1135x5
185x5
230x5

OHP
barx5
95x5
125x5,5,5

BOR
115x5
160x5,5,5

CGBP
130x8,8,8

Db incl curls
30x7,7,7


Went conventional on deadz.
Generic work today.

Still letting my bwt drift up some to
see how I feel.

Title: Re: Old Man - Keepin' it going
Post by: sakustoms on March 03, 2014, 01:12:44 PM
Great session. Glad to hear your shoulders are doing better.
Title: Re: Old Man - Keepin' it going
Post by: BLK00TJ on March 03, 2014, 01:54:15 PM
1135 for 5 reps on deadz?  You're a freaking monster!   :P


I know it was a typo, but it really jumped out at me.  Good work on them.  I'm thinking of mixing some sumo DLs in for my deadlift day.  I've never done them before but I hear it's a good idea to train both and compete in the one you lift the most in.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 05, 2014, 12:19:11 PM
Great session. Glad to hear your shoulders are doing better.

Thanks man, tested the shoulder a little more today with some wider grip
work on the flat bench.

1135 for 5 reps on deadz?  You're a freaking monster!   :P


I know it was a typo, but it really jumped out at me.  Good work on them.  I'm thinking of mixing some sumo DLs in for my deadlift day.  I've never done them before but I hear it's a good idea to train both and compete in the one you lift the most in.

Yeah typo.  Gonna do more sumo myself.



Wednesday    Bwt 173.2


Squats
barx5
115x5
145x5
185x5
205x3,3,4

Bench press
135x5
165x5
185x3
205x3
185x5

Chest supported rows
115x5
165x5
185x3,3,3

BB shrug
190x8,8,8

E-z bar skullz
105x8,8,8

BB curls
70x8,8,8


Old man was tired today. Glad ^^^
is over.   
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on March 05, 2014, 12:29:12 PM
Solid session. Looks like the wider grip for bench worked out good for you. Good numbers.  8)
Title: Re: Old Man - Keepin' it going
Post by: doughnutgut on March 05, 2014, 05:04:43 PM
Strong session buddy.

Big 2 tiring exercises.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 11, 2014, 12:25:04 PM
Tuesday


Squats
barx5
115x5
150x5
190x5,5,5

Bench press - pause all reps
115x5
140x5
175x5,5,5

Chest supported rows
115x5
135x5
170x5,5,5

BB shrugs
195x8,8,8

Db hammer curls
35x6,6,6


Was supposed to do some tri's today. Elbow
didn't feel up to it after benches.

Got the news I was hoping for from the doc's
yesterday - no change. And that's a good thing.
Title: Re: Old Man - Keepin' it going
Post by: Bando on March 11, 2014, 12:34:45 PM

Got the news I was hoping for from the doc's
yesterday - no change. And that's a good thing.

excellent
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on March 11, 2014, 12:49:19 PM

Got the news I was hoping for from the doc's
yesterday - no change. And that's a good thing.

excellent

X2 congrats
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 11, 2014, 01:00:38 PM

Got the news I was hoping for from the doc's
yesterday - no change. And that's a good thing.

excellent

Thanks Adam. That - not knowing - is the hard part. Maybe now I can forget
about it for a while.

The doc asked if I had been doing anything different.
I said, "squats and beer".
He gave me a poker face.
Title: Re: Old Man - Keepin' it going
Post by: Bando on March 11, 2014, 01:05:06 PM

The doc asked if I had been doing anything different.
I said, "squats and beer".


 :thumbsup:
Title: Re: Old Man - Keepin' it going
Post by: doughnutgut on March 11, 2014, 01:05:43 PM
Squats n beer eh. LOL.

Great session and even greater news buddy.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 13, 2014, 12:48:27 PM
Squats n beer eh. LOL.

Great session and even greater news buddy.

Thanks Leigh, it was quite a relief. Kinda put a gag on the
monkey hanging off my traps.



Thursday   Bwt 173.2


Squats
barx5
115x5
150x5
190x5,5,5

Deadz
165x5
205x5
240x5

OHP
95x5
115x3
130x5,5,5

Chest supported rows
115x5
155x5,5,5

CGBP
135x8,8,8

Seated db curls
30x8,8,8

Nothing special today. Moved some iron
and moved on.
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on March 13, 2014, 04:21:58 PM
Better than most today- they just moved the air around them
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 15, 2014, 04:14:06 PM
Better than most today- they just moved the air around them

So true brother, so true.



Saturday   Bwt 175.4


Squat
barx5
115x5
150x3
195x3
220x3
205x5


Bench press
135x5
165x3
190x3
210x3
185x5


Chest supported rows
135x5
165x3
185x3
205x3
165x8


Kept it simple today. Shoulder
played nice on the benches. Maybe
I can start pushing them back up.
Easy does it.
Title: Re: Old Man - Keepin' it going
Post by: doughnutgut on March 15, 2014, 05:43:50 PM
Easy does it but still a good grind Larry.

Nice work.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on March 16, 2014, 11:44:28 AM
Great news about the shoulder  :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 16, 2014, 11:57:33 AM
Easy does it but still a good grind Larry.

Nice work.

Thanks Leigh.

Great news about the shoulder  :)

Thanks, but I really deserve very little sympathy after having abused my shoulders
for years chasing heavier weights with no regard to proper form. (even though I knew better)
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on March 16, 2014, 12:04:41 PM
Thanks, but I really deserve very little sympathy after having abused my shoulders
for years chasing heavier weights with no regard to proper form. (even though I knew better)

^^^^^^^This x 2  :-[

But we all know if you keep lifting those heavy weights badly, take pain killers, ignore the problem and "man up" our shoulders will magically get better on their own  ::)
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on March 17, 2014, 07:06:47 AM
Thanks, but I really deserve very little sympathy after having abused my shoulders
for years chasing heavier weights with no regard to proper form. (even though I knew better)

^^^^^^^This x 2  :-[

But we all know if you keep lifting those heavy weights badly, take pain killers, ignore the problem and "man up" our shoulders will magically get better on their own  ::)

Well, finally, someone who talks some sense.  :o lol  Sometimes "easy does it" is the only way. No shame in this game.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 17, 2014, 11:56:06 AM
Monday   Bwt 175.6

Squats
barx5
115x5
155x5
195x5,5,5

Bench press
135x5
165x5

W/o stop.(http://[url=http://www.iron-sanctuary.com/forums/Smileys/default/angry.gif]http://www.iron-sanctuary.com/forums/Smileys/default/angry.gif[/url])  Water heater is leaking.
Plumber on the way.

Life goes on.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on March 17, 2014, 12:37:43 PM
Don't you just hate when life gets in the way?

Still got a workout in and you can pick back up if you want. More than a lot of people will lift today.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 19, 2014, 12:00:42 PM
Don't you just hate when life gets in the way?

Still got a workout in and you can pick back up if you want. More than a lot of people will lift today.

Yeah, that friggin leak cost me $1070 in a new water heater.

Oh well with the partial w/o. After all these years it doesn't make much difference.




Wednesday


Squats
barx5
115x5
135x5
155x5,5

OHP
85x5
100x5
115x5
135x5

Deads
140x5
170x5
200x5
230x5

CGBP
115x5
135x5
145x5
155x5

Seated db curl
25x5
30x5
35x5
40x5


Pulled sumo today. Been alternating
back and forth.

Kept it simple today.
Title: Re: Old Man - Keepin' it going
Post by: Bando on March 19, 2014, 12:47:39 PM
what kind of water heater? That's a lot of $$$
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 19, 2014, 01:05:31 PM
what kind of water heater? That's a lot of $$$

"Bradford White". 50 gal, 40000 BTU with drip pan.
Title: Re: Old Man - Keepin' it going
Post by: Bando on March 19, 2014, 01:40:20 PM
electric?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 19, 2014, 01:46:17 PM
electric?

Gas
Title: Re: Old Man - Keepin' it going
Post by: Bando on March 19, 2014, 01:48:36 PM
That's why. Those puppies are expensive. When my oil heater goes I'm replacing it with electric.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on March 19, 2014, 02:05:29 PM
That's why. Those puppies are expensive. When my oil heater goes I'm replacing it with electric.

The heater itself was reasonable @$800. The permit $55(for installation) and drip pan $135
(necessary if the heater is in living space - laundry room. New code.)

I can't complain too much, the old heater was put in 17 years ago when we built
the house. Everything eventually wears out.
Title: Re: Old Man - Keepin' it going
Post by: Bando on March 19, 2014, 02:13:03 PM
That's why. Those puppies are expensive. When my oil heater goes I'm replacing it with electric.

The heater itself was reasonable @$800. The permit $55(for installation) and drip pan $135
(necessary if the heater is in living space - laundry room. New code.)

I can't complain too much, the old heater was put in 17 years ago when we built
the house. Everything eventually wears out.

Mine is also about 17 years old, I need to get a water softener to extend its life.
Title: Re: Old Man - Keepin' it going
Post by: Bando on April 30, 2014, 07:28:11 PM
 :whistle:
Title: Re: Old Man - Keepin' it going
Post by: FLEX on April 30, 2014, 08:07:05 PM
(http://stream1.gifsoup.com/view4/1158287/tumbleweed-o.gif)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 01, 2014, 01:11:55 PM
([url]http://stream1.gifsoup.com/view4/1158287/tumbleweed-o.gif[/url])
:whistle:


OK, OK - I deserve both of those.


Thursday   Bwt 176.8

Squat
135x5
155x5,5,5,5,5

Bench
135x5
155x5
175x5,5,5

BOR
135x5,5,5,5,5

CGBP
135x5,5,5

Db curl
30x6
35x6
40x6
45x5


Been doing machines at the gym with wife the last couple of weeks.

I pulled my left quad again in March and took a few weeks off. Lost all my
gainz and now I'm back. Tested it today and felt ok.

Holding my own with the prostate cancer. Don't have another test until September.
Another skin cancer surgery coming up next week. This cancer shit is getting old.

Besides all that crap^^^^^ - I feel great.
Title: Re: Old Man - Keepin' it going
Post by: Bando on May 01, 2014, 01:13:19 PM
glad to hear you're still at it. Let me know if you can stop by for a beer on the porch this summer  8)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 01, 2014, 01:19:24 PM
glad to hear you're still at it. Let me know if you can stop by for a beer on the porch this summer  8)

We will probably have to make an obligatory trip sometime this summer to visit Karen's
folks. Would love find a way to make it in August to watch you guys lift - kill two birds.......

Either way, the porch beers are a definite winner.
Title: Re: Old Man - Keepin' it going
Post by: doughnutgut on May 01, 2014, 01:29:47 PM
Good to know your feeling ok Larry.

Also lol at losing ya gainz.

Glad ya leg is better.

Now back to it.. Chop chop.. ;)
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on May 01, 2014, 02:24:21 PM
Glad to see you back and hear you're doing better.
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on May 01, 2014, 03:55:30 PM
Sorry to hear about your quad, but good to see you're back at it  :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 03, 2014, 01:58:27 PM
Sorry to hear about your quad, but good to see you're back at it  :)
Glad to see you back and hear you're doing better.
Good to know your feeling ok Larry.

Also lol at losing ya gainz.

Glad ya leg is better.

Now back to it.. Chop chop.. ;)


Thanks fellas


Saturday   Bwt 178.2

Squats
barx5
135x5
165x5,5,5

OHP
85x5
115x5
125x5,5,5

Deadz
135x5
185x5
205x3
225x3,3

EZ bar skullz
90x8,8,8

Db curls
30x6
35x6
40x6
45x6

Left quad was iffy on warmups, but ok after that.

Just got some boring work in today.
Title: Re: Old Man - Keepin' it going
Post by: AlexanderOmand on May 03, 2014, 02:13:47 PM
Here's a good kick in the posterior for you.

http://meets.revolutionpowerlifting.com/new-hampshire-vermont-state-championships/ (http://meets.revolutionpowerlifting.com/new-hampshire-vermont-state-championships/)

In particular, you should check the results of PETER APTAKIN, CALEB WOLFE, PETER HUBBARD, CHUCK MCLEARY and LEON PELLETIER.  Masters Division ranging from 70 to 90+ years old.  Nothing like a 91 year old guy pulling a Deadlift in a competition, to show you how it's done.

Now, you've got no excuse to miss the August 9th Meet in NY where the rest of us are competing.

Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 03, 2014, 02:23:50 PM
Here's a good kick in the posterior for you.

[url]http://meets.revolutionpowerlifting.com/new-hampshire-vermont-state-championships/[/url] ([url]http://meets.revolutionpowerlifting.com/new-hampshire-vermont-state-championships/[/url])

In particular, you should check the results of PETER APTAKIN, CALEB WOLFE, PETER HUBBARD, CHUCK MCLEARY and LEON PELLETIER.  Masters Division ranging from 70 to 90+ years old.  Nothing like a 91 year old guy pulling a Deadlift in a competition, to show you how it's done.

Now, you've got no excuse to miss the August 9th Meet in NY where the rest of us are competing.


Uh oh, a kick in the ass and a call out, all in the same post.

Thanks Alex, ya got me thinkin'.
Title: Re: Old Man - Keepin' it going
Post by: Fiend_73 on May 03, 2014, 03:48:42 PM
Glad you're holding up Larry, as you know one foot in front of the other every day.
Was just hoping things were well on your end and thought I'd post and let you know you're thought of in high regard by myself.

Keep going brother, keep fighting!
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on May 03, 2014, 06:12:37 PM
Best wishes, you a strong guy and you will overcome it all.
Title: Re: Old Man - Keepin' it going
Post by: StressMonkey on May 04, 2014, 10:25:13 AM
Holding my own with the prostate cancer. Don't have another test until September.
Another skin cancer surgery coming up next week. This cancer shit is getting old.

Besides all that crap^^^^^ - I feel great.

I hear you man.  Glad you're keeping your chin up.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 05, 2014, 03:33:02 PM
Glad you're holding up Larry, as you know one foot in front of the other every day.
Was just hoping things were well on your end and thought I'd post and let you know you're thought of in high regard by myself.

Keep going brother, keep fighting!

Thanks Brian, last couple of years have been tuff on the noggin that's for sure.

Still some fight left in this old geezer.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 05, 2014, 05:21:31 PM


I hear you man.  Glad you're keeping your chin up.
Thanks SM, same to you.
Best wishes, you a strong guy and you will overcome it all.

Thanks man, I appreciate your thoughts.




Monday   Bwt 176.8


Bench - pause on chest
135x5
165x5
185x3
205x2,2,2

Rack pulls - bottom pin OH grip
165x5
185x5
205x3
225x3
250x3,3,3

CGBP
145x6,6,6

Chins - dead hang with pause
Bwtx5,5,5


Oh lawd, yardwork yesterday and really feeling it today.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 20, 2014, 03:20:32 PM
Monday    Bwt 176.2

Day late posting.

Been half assin' it the last couple weeks. Skin cancer surgeries left me with 14 stitches in my face.
Just got 'em out and decided to get back after it.

Hips and back haven't felt loose so I thought I would do some 2/3 sec pause squats, deep as I
could go and ease back into it.


Squats
barx5
95x5
115x5
135x5
155x3,3

Bench
barx5
115x5
135x5
155x5
175x3,3

BOR
115x5
125x5
135x5
145x5
155x5

CGBP
115x5
135x5,5

DB curls
30x6
35x6,6

Did pauses on bench also.

OHP and deads tomorrow.

Back in the home gym. Didn't take me long to remember why I left the public gym.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on May 20, 2014, 04:29:42 PM
Welcome back.

How ya feeling?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 20, 2014, 07:30:50 PM
Welcome back.

How ya feeling?

Not too bad, thanx for asking.

If I can stay away from these freakin' doctors for a while, I think I can get my shit together.
I should have a few months of clear sailing unless something changes.

Gonna duck-tape this old ass together and try some PLing. BBing and dieting is getting boring.

Time for a beer, cheers.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on May 20, 2014, 07:40:32 PM


Gonna duck-tape this old ass together and try some PLing.

Time for a beer, cheers.


(http://i.picasion.com/pic73/0159c0c5c540d8d5ed1ba727f8d9af82.gif)
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on May 20, 2014, 08:12:50 PM
Nice- Like bringing your car to the mechanic for one problem you end up finding 5 more. 3 of which were caused fixing the first one.
Title: Re: Old Man - Keepin' it going
Post by: BLK00TJ on May 20, 2014, 08:16:40 PM
Glad to see you're back at it!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 21, 2014, 05:02:58 PM
Nice- Like bringing your car to the mechanic for one problem you end up finding 5 more. 3 of which were caused fixing the first one.

Ain't that the truth.

Glad to see you're back at it!

Thank you.



Wednesday   Bwt 176.6


Squats
barx5
115x5
135x5
155x5
175x3,3

OHP
85x5
105x5
115x5
130x3,3

Deadz
165x5
185x5
205x5
225x3,3

CGBP
135x5,5,5

Db hammers
30x6
35x6
40x6

On squats, I've found that if I slow my reps down and pause 2/3 secs in the hole, I minimize the quad pain I've had in the past.
Sure makes the reps harder, but I'll take it for now.

Everything feels ok for now.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on May 22, 2014, 07:21:16 AM
Welcome back. Good to hear things are progressing. Always impressed by your lifting.  :D
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 23, 2014, 11:31:18 AM
Welcome back. Good to hear things are progressing. Always impressed by your lifting.  :D

Thanks sak.




Friday   Bwt 176.6


Bench press
barx5
115x5
135x5
165x3
185x3
205x3
225x2  pin press
240x1  pin press

BOR
115x5
135x5
155x5
175x5
185x3

CGBP
145x5,5,5

Db hammers
30x6
35x6
40x6


Bench - still practicing full pauses on all reps with lots of attention to form.
After the 205 set, moved the pins 2" off the chest for a couple of sets.

CG's - 16" grip elbows tight. Shoulder saver for me.

Decent w/o for me. Will pack up in few hours for a 3 day
trip to my camping trailer for some beer, brats and bullshit.
Really looking forward to it after this crappy winter/spring
(even though it's a tad chilly here - low 60's)

Shout out to all my brother/sisters who served/serving this weekend.
Especially those who gave the most - you will always be
in my thoughts.

Larry - US Army RVN '67
Title: Re: Old Man - Keepin' it going
Post by: taylor9569 on May 23, 2014, 04:52:30 PM
Good to see you back here and back at it :)
Title: Re: Old Man - Keepin' it going
Post by: piperdown on May 25, 2014, 12:22:37 AM
Great benching, that's great on the pause. I'm working on it myself.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 27, 2014, 12:16:47 PM
Great benching, that's great on the pause. I'm working on it myself.
Good to see you back here and back at it :)

Thank you gentlemen.


Tuesday  Bwt 178.0

Long weekend is over time to get back at it. Phew, the food and drink.


Squats - Still pausing in the hole and working on depth/flexibility. Damn those things
are tuff.

barx5
115x5
135x5
155x3
185x3,3

Bench - pauses here too.
115x5
135x5
165x5
185x3
205x3

BOR
115x5
135x5
155x5
155x5
185x5  -form started breaking down on this set.

CGBP
150x5,5,5

Incline db curls
26x6
30x6,6

Had a great three day weekend at my camp site. Other than blowing a fuse in the trailer
and fixing the ignition on my golfcart, the liquid carb refeed was a smashing success.
Title: Re: Old Man - Keepin' it going
Post by: BLK00TJ on May 27, 2014, 08:19:18 PM
Good work!  I too ran with the carb high from the weekend.  Tomorrow I'll probably be back to my old run-down self.   :-\
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 30, 2014, 04:30:08 PM
Good work!  I too ran with the carb high from the weekend.  Tomorrow I'll probably be back to my old run-down self.   :-\

High carbs may not be great for the body BLK, but they're great for the mind. YKWIM


Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 30, 2014, 04:59:05 PM
Friday    Bwt 175.4

Squats
barx5
115x5
135x5
155x5,5,5

OHP
85x5
115x5
135x4
145x2
125x6

Deadz
165x5
185x5
205x5
235x3,3

CGBP
115x5
135x5
155x5,5,5

Incline db curls
20x6
25x6
30x6,6,6

Crazy week. Only 2 w/o's this week. Probably next week too.  Still feelin' good.
Looking forward to the weekend. My son is meeting me at the camping trailer
tomorrow for some brewskis. I don't see him nearly enough. {sigh}

Old man tryin' to decide what kind of beer he wants tonight VVVVVVVVVV

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0784_zpsf0087c84.jpg)

Have nice weekend everyone.



Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 02, 2014, 06:21:59 PM
Monday   Bwt 176.0


Squats
barx5
115x5
165x5,5,5

Bench
135x5
190x3,3,3,3,3

BOR
115x5
135x5
155x5
175x5
190x4

CGBP
155x5,5,5

Incl db curl
30x6,6,6


Title: Re: Old Man - Keepin' it going
Post by: sakustoms on June 03, 2014, 09:51:14 AM
Still kicking ass in here.  8)

Looking good in that pic too.  :thumbsup:  Looks like you can afford that extra beer or two if you want.
Title: Re: Old Man - Keepin' it going
Post by: piperdown on June 03, 2014, 10:16:21 AM
Great pic! Miring the shoulders....
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 04, 2014, 12:06:32 PM
Still kicking ass in here.  8)

Looking good in that pic too.  :thumbsup:  Looks like you can afford that extra beer or two if you want.

Thanks sak, I did have a couple extra.

 
Great pic! Miring the shoulders....

Thanks pipe, shoulders have always been easy for me. The rest of my body - not so much.



Wednesday    Bwt 176.2

Squats
barx5
135x5
155x5
175x5,5
185x5
205x1

OHP
95x5
115x5
135x5
150x2
130x6

Deadz
175x5
195x5
215x5
250x3,3

CGBP
160x5,5,5

Incline db curls
30x6
35x5,4


Still not confident in my left quad. Probably just in my head.
Gotta keep plugging.

OHP's went well. Last couple reps on the 130 back-off set
turned into grinders.

Deadz were ok, but felt I lost my alignment on one of the 250 reps.

Although my volume was normal for me, the curls were a drag.
Don't know why I bother with them. My arms shape/size hasn't
changed in 40 years. Oh the heresy.
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on June 04, 2014, 05:47:50 PM
You have that  bare hands walnut crushing look
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 06, 2014, 12:00:45 PM
You have that  bare hands walnut crushing look


That's funny. You don't know what arthritic knuckles look like do ya'?



Friday   Bwt 177.2


Box squats
barx5
115x3
135x3
155x3
185x3,3,3,3,3

Bench press
135x5
165x3
195x3,3,3,3,3

BOR
120x5
140x5
160x5
180x5
190x5

CGBP
160x5,5,5

Incl db curl
35x5,5,4


Thought I would give box squats a shot after reading this
by Dave Tate http://articles.elitefts.com/training-articles/sports-training/dave-tates-free-squat-manual/ (http://articles.elitefts.com/training-articles/sports-training/dave-tates-free-squat-manual/)
Might give my crummy squat a kick in the tail.

Bench and BOR's felt good today.

Looking forward to the weekend.
Title: Re: Old Man - Keepin' it going
Post by: jrob69 on June 06, 2014, 01:59:35 PM
LOL
knuckles,spine, elbows. I sure as hell know when ts going to rain!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 09, 2014, 12:11:13 PM
Monday   Bwt 178.6

Box squat
barx5
135x3
155x3
185x3,3,3,3,3

Bench
135x5
165x3
205x3,3,3,3,3

BOR
115x5
165x5
205x3,3
195x3,3,3

CGBP
165x5,5,5

Incl db curls
35x5,5,5

Box squats - dropped the box 3" from last session to 14"
So I re-ran the reps and wts.

Shoulder is feeling good so I pushed the bench a little.
I think I can start ramping them up now. Been a while since
I could do some decent wt.

Got greedy on BOR's. 2 sets at 205 were fugly. Dropped
back 10# and took care of business.

The paused CGBP's are really amping up tri strength.

Lastly, I finally got that pesky 5th rep on set 3 of incline
curls.

Diet is on automatic. 1gr pro/#bwt, fat @.5gr/#bwt, carbs
120/240/day or whatever, blah blah blah.
Title: Re: Old Man - Keepin' it going
Post by: piperdown on June 09, 2014, 02:29:01 PM
Glad to hear the shoulder is feeling better.
Just commented in Rangers journal....I need to get back on box squats too.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 12, 2014, 12:03:06 PM
Glad to hear the shoulder is feeling better.
Just commented in Rangers journal....I need to get back on box squats too.

Thanks pipe, haven't done the boxies in years. They feel good so far.




Thursday   Bwt 176.6


Box squats
barx5
135x5
165x3
185x3
205x3,3,3,3,3

OHP
100x5
125x5
145x3,3,3,3,3

Rack deads
165x5
205x5
250x3,3,3,3,3


Box squats - these are starting feel better. The wide
stance seems to be hip friendly. I think I'll hang with
these for a while.

OHP - love this lift, but damn, it takes it out of me.

Rack deads - did these with DOH semi-sumo as the wide
stance seemed to fit with the wide box squats.

I've noticed since moving to 3 reps sets I can keep my focus
and form better.

Dumped the arm work today. Might do some CGBP's and curls
tomorrow.

87 yo mom has kept me busy this week with doc's and home
maint. Ya gotta do what ya gotta do.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 16, 2014, 11:49:26 AM
Monday    Bwt 177.6


Box squats
barx5
135x5
165x3
205x3
225x3,3,3,3

Bench
135x5
165x5
205x3
215x3,3,3,3

BOR
135x5
165x5
185x3,3,3,3,3

CGBP
170x5,5,5

Inline db curls
40x4
35x5,5


Took small jumps on box sq and bench. Went well. Right elbow got shakey on a couple of the 215's. Don't know what caused that.

Dropped BOR's back a tad as I wasn't happy with my form last w/o. Went better today.

Small moves on the paused CGBP and curls.
Title: Re: Old Man - Keepin' it going
Post by: BLK00TJ on June 16, 2014, 05:46:33 PM
Good work there!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 18, 2014, 12:12:22 PM
Good work there!

Thanx BLK. Appreciate the drive by.



Wednesday    Bwt 178.0


Box squat
barx5
115x5
135x5
155x3
165x3,3,3,3

OHP
115x3
135x3
150x3,2,2,2,1

Sumo deadz
165x3
205x3
225x3
250x3,3,3,3


I was due for a light/er squat day, so I took the time to lower
my box to 12". Takes me @2" below parallel. I'll work from this
depth for a while with 1-2 sec pause. Feels good here.

OHP went ok until the later reps. Ran out of gas. Might be stuck
here for a while until I get my 15 total reps.

Watched a couple Dan Green vids on sumo deads and went for it.
I kinda like it even though I've always done conventional.
DOH grip gave me some trouble (rolling) - used wraps last couple sets.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on June 19, 2014, 07:03:27 AM
Looking good. How do your weights compare between conventional and sumo deads? Harder sumo or easier?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 20, 2014, 12:02:36 PM
Looking good. How do your weights compare between conventional and sumo deads? Harder sumo or easier?

Dunno. Haven't maxed out on deads in quite some time.



Friday    Bwt 178.2

Deload day -

Box squats
barx5
135x5
165x5
185x3,3
135x8,8

Db Step-ups - 17"
20x8,8,8

Incl bench
135x8,8,8

Chest supported rows
135x8,8,8

Neutral grip pull ups
bwtx5,5,5

Db laterals
15x8,8

E-z bar skullz
85x8,8,8

Db hammer curls
30x8,8,8

Too much yardio yesterday. A couple of sets into squats, decided
to change it up and take it a bit easier.

Been thinkin' about going back to a 4 day push/pull. Will think
about it over a couple cold ones this weekend at the camper.

Have a great weekend ironheads.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 23, 2014, 12:23:29 PM
Monday    Bwt 179.6


Squats
barx5
115x5
135x5
165x5
185x3
205x3
225x3
185x5

Bench press
135x5
165x5
185x5
205x3
225x1
185x8

BOR
115x5
135x5
165x5
185x3,3,5

CGBP
165x5,5,5


Incl db curls
30x8,8,6

Didn't use the box today on squats. Felt good coming out of the hole. I'll rotate them in once and a while.

Was disappointed in my bench today. My 225 set was for 3, but
I could not get no.2 off my chest. The 2 sec pause was too much.

Other than ^^^^, all went well.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 25, 2014, 12:03:33 PM
Wednesday    Bwt 178.6


Squats
barx5
115x5
135x5
165x5
185x5
200x5

Bench press
barx5
135x5
165x3
185x3
200x3,3

Sumo deads
115x5
165x5
185x5
205x5
225x5


Pretty generic stuff today. Worked on low bar squats
wide/er grip, paused bench press and wider stance sumo
deads.

All went well. Really hot and muggy today. No accessory work.
Title: Re: Old Man - Keepin' it going
Post by: FLEX on June 25, 2014, 07:03:23 PM
Really hot and muggy today.

Same here.  Big fat guys like me don't function well in this weather.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 27, 2014, 12:08:52 PM
Friday    Bwt 177.4

Squats
barx5
115x5
135x5
165x5
185x5,5

Bench
135x5
165x3
185x5,5,5

BOR
115x5
165x5
185x5,5,5

E-Z bar skullz
95x5,5,5

Incline db curls
35x5,5,5


Used today as a minor recovery day. Held the volume down
a little.

Still getting used to low bar squats. I like them though.

Pausing on all my bench work and have moved to a wider grip.
Focus is on back tightness. Fingers crossed with the achy
shoulder syndrome. So far, so good.

Been reading Rippetoe's Practical Programming 3rd Ed.
Might try his Volume/Recovery/Intensity weekly mesocycle
idea. Volume day might be a killer for these old bones.

Good looking weekend. I'll be heading for the camper soon.

Have a great weekend everyone.   
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 30, 2014, 12:14:26 PM
Monday   Bwt 178.8


Squats
barx5
135x5
155x5
180x5,5,5


Bench
135x5
155x5
185x5,5,5

Deadz
135x5
185x5
205x5
225x5
250x3

E-z bar skullz
95x5,5,5

Incline db curls
40x5,5
35x6


Not much new here.

Went back DOH conventional deads. I'll switch back and forth
just for variety.

Diet is on auto maintenance for the summer. About half done
with Rip's Practical Programming. Pretty good read.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 01, 2014, 08:32:18 AM
Bulked at 179#

(http://i1094.photobucket.com/albums/i447/ljimd/46fd72b3-ee32-44a8-9c41-68d223067486_zps6e93934c.jpg)
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on July 01, 2014, 01:38:36 PM
Looking thick. Planning to stop there or keep bulking?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 03, 2014, 11:55:17 AM
Looking thick. Planning to stop there or keep bulking?

Thanx sak. I haven't been this heavy in 5 years. I'm feeling sort of pudgy. Might hang around
180 for a while. Feels kinda good.


Thursday   Bwt 178.8
Squats
135x5
165x3
185x3
205x5

Bench press
135x3
165x3
185x3
200x5

Sumo deads
135x3
185x3
205x3
250x3

E-z bar skullz
100x5,5,5

Incl db curls
40x5,5,5

Felt good today. Added a few #'s and reps here and there.
Still trying to find that "groove" on the sumo's.  Did a 2-count pause on the bench work.
Finally got that pesky 5th rep on 3rd set of db curls.

Leaving tonight for a three day weekend at my camper.

Have safe and enjoyable 4th of July my friends.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on July 03, 2014, 12:38:03 PM
If I was anywhere near 180 I'd be round in the middle, well more than I already am.  ;)

Good session. I like paused reps for bench.
Title: Re: Old Man - Keepin' it going
Post by: BLK00TJ on July 03, 2014, 11:22:18 PM
Good work!  That there is a comprehensive program.  Are you alternating between sumo and conventional or strictly sumo now?

I can't wait to get back to 180 again.  I just hope it's all muscles this time.  :D
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 07, 2014, 11:58:43 AM
Good work!  That there is a comprehensive program.  Are you alternating between sumo and conventional or strictly sumo now?

I can't wait to get back to 180 again.  I just hope it's all muscles this time.  :D

I've been lurking your journal and your discussion of the TM,RTS and RPE prompted me get a copy of  Rip's Practical Programming. If my w/o's look familiar it's because I'm using TM as a rough template. Hyper/Light/5RM. Seems to be helping with my recovery.

Think I'll stick with sumo for a while. I was alternating - for now sumo.

I gotta admit a buck80 feels pretty good. I stayed lean for a long time.

Monday      Bwt 179.2
Squats
135x3
165x3
185x5,6,8

Bench
135x3
165x3
190x5,5,5

Sumo deads
135x3
185x3
225x3,3,5

E-z bar skullz
100x7,7,7

Incl db curls
40x6,5,4

Another one in the books.  Extra rep here and there. It's all good.
Title: Re: Old Man - Keepin' it going
Post by: BLK00TJ on July 07, 2014, 12:25:35 PM
Good stuff.  Let me know how that book is.  Check out that PDF I posted in the programming section.  It was too much info for me to soak in for one night of reading.  I'll have to re-read it a few times.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 09, 2014, 11:56:36 AM
Good stuff.  Let me know how that book is.  Check out that PDF I posted in the programming section.  It was too much info for me to soak in for one night of reading.  I'll have to re-read it a few times.

Good book. Rip pretty much covers everything from where SS left off, especially a ton of
versions of his Texas Method. Worth the $10 on kindle, for me anyway.

The article was a tuff read. I'll try again. I have read some of Tuscherer's(sp) stuff on RPE and RTS.
Still digesting.


Wednesday   Bwt 178.2
Squats
135x5
165x5,5,5

BOR
155x5,5,5

CGBP
155x5,5,5

Chins
Bwtx5,5,5

Today was my version of recovery day(light volume, low intensity) on the TM.
I may mess around with the pressing/pulling on this day. I'll see how it goes.
I'm using the RPE scale it but not logging it here. I will later when I feel I have a
better personal understanding of it.
 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 14, 2014, 12:10:50 PM
Monday   Bwt 178.8

Squat
barx5
135x5
165x3
190x5,5,7

Bench
135x5
165x3
195x5,5,6

Sumo deads
135x5
185x5
205x5
230x5

E-zbar skullz
105x5,5,5

Incline db curls
40x6,5,4

Hot and muggy in the home gym, even with the a/c on.
Generic work today.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 16, 2014, 11:45:45 AM
Wednesday    Bwt 178.0

Squats
barx5
135x5
155x5,5

OHP
65x5
115x3
125x5,5,5

BOR
135x5
165x5,5,5

CGBP
165x5,5,5

Wide grip chins
Bwtx5,5,5

Today was backoff/recovery day on my version of TM.
Legs felt tired today.  Might drop back to 2 squat sessions per
week instead of 3. I'll see how I feel Friday at a higher intensity.

Diet is on auto. I noticed today was 75 days 177/179 level.  @2050
keeps me here.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 21, 2014, 11:36:49 AM
Monday    Bwt 178.8

Bench press
barx5
135x5
165x5
185x3
205x5,5,5
165x12

OHP
65x5
115x3
130x5,5,5
105x10

E-z bar skullz
110x5,5,4

Triceps are totally torched with all the pressing. Missed a rep on my skullz.
Benches felt good but took away from my OHP's.
Legs Wed.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on July 21, 2014, 01:39:25 PM
Are you still liking the heaver body weight? I need to gain but I always seem to push it and gain more fat than anything.

Nice session. Those are some heave skulls. Hope you didn't hit anything on that missed rep.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 25, 2014, 12:03:05 PM
Are you still liking the heaver body weight? I need to gain but I always seem to push it and gain more fat than anything.

Nice session. Those are some heave skulls. Hope you didn't hit anything on that missed rep.


Yes, I enjoy the heavier bwt. Sure beats contest prep and trying to stay lean. But at my age
love handles are useless - KWIM.(http://[url=http://www.iron-sanctuary.com/forums/Smileys/default/embarrassed.gif]http://www.iron-sanctuary.com/forums/Smileys/default/embarrassed.gif[/url])

Over the years I've found it impossible (for me) to gain muscle without an almost equal
amount of fat, then train down and find yourself damn near where you started.

Last rep of those skullz luckily stayed on my chest. Kind of surprised me as I hadn't missed a
rep on those in quite a while. Got my attention though.


Friday   Bwt 178.8

Squats

barx5
135x5
165x5
185x5
205x5
165x10

BOR

115x5
170x5,5,5,5,5

CGBP - 2 sec pause

155x5
170x5,5,5

Incl db curls*
20x98 secs, 10-4 cadence

* Been bored with my bi training lately (lousy pumps, no growth blah blah)
so I thought I would try some HIT/Super Slow. 98 sec TUT.  I'll see how they feel
tomorrow. Good pump, but didn't last.

Diet out the window this weekend as I celebrate my 67th birthday.

Enjoy your summer my friends. 
Title: Re: Old Man - Keepin' it going
Post by: Little Tim on July 26, 2014, 04:34:13 AM
Happy birthday! 

Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 28, 2014, 12:29:16 PM
Happy birthday!

Thanx Tim. Had a great time. Maybe a tad too much food and drink.



Monday   Bwt 179.4

Squat

barx5
135x5
165x5
185x5
205x5,7
165x15

Bench

135x5
165x5
185x5
205x5
165x10

Deads

165x5
205x5
225x5
250x5,5

Skullz

110x5,5,5

Incline db curls
40x5,5
20x82sec TUT


Got some work in.  Nothing fancy.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on July 30, 2014, 11:24:05 AM
Wednesday   Bwt 179.4


OHP

barx5
85x5
115x5
135x5,5,5
110x10

BOR

115x6
145x5
175x5,5,5
135x12

CGBP- 2 sec pause

175x5,5,5

CG chins

bwtx5,5,5

Small bumps in weight. No missed reps. It's all good.
Did some super slo close grip chins instead of curls.
Rt knee a little achy from Mon.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 01, 2014, 11:59:22 AM
Friday   Bwt 179.2


Squats

barx5
135x5
185x3
205x3
215x10

Bench

135x5
185x3
205x3
215x3,3

Deads

185x5
225x3
275x5

E-z bar skullz

112.5x5,5,5

Incl db curls

45x3
40x5
20x129secs TUT


Squats - my bothersome left quad has been playing nice lately
so I pushed my heavy set for some reps. Got 10, happy.

Bench - rt shoulder felt funny during warmups. Wanted 5 good reps
with 215. Decided not  to push it and took 2 sets of 3.

Deads - ugh! Don't think I've ever done an easy deadlift but got my
reps and moved on.

Have a great weekend everyone. I hope to get in some fishin'.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 04, 2014, 12:02:30 PM
Monday


Squats

barx5
135x5
185x3
205x5
215x5,6

Bench

135x5
185x3
205x5,5,5

BOR

135x6
180x5,5,8

E-z bar skullz

112.5x6,6,6

Incl db curls
45x4
40x5
25x66secs TUT

Picked up a rep here and there.

Went T"n"go on last set of benches.  Paused first two sets.

Ran out of steam on TUT curls.  Wanted 72 secs -  fail.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 06, 2014, 11:55:47 AM
Wednesday    Bwt 179.2


OHP

85x3
115x2
135x2
155x1
165x1   PRPR (post retirement PR)
140x5

Deads

185x5
225x5
255x3
295x3,3

CGBP

180x5,5,5

BB curls in the squat rack

65x5
75x5
85x5
45xAMRAP

Kinda wanted to test my OHP's today. Got a post retirement PR but
thought it would be easier with this extra bwt. Oh well, still happy

Deads felt good. Gonna go back to rack pulls for a while just for a change.

CGBP - luv these almost as much as skullz.

Got bored with the incline curls. Did bb instead - in-the- rack.
Title: Re: Old Man - Keepin' it going
Post by: Bando on August 06, 2014, 09:02:02 PM
Grats on the PRPR, 5 lbs under BW is my PR :'(

agree on the CGBP, great for overall arm size IMO
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 11, 2014, 12:18:22 PM
Grats on the PRPR, 5 lbs under BW is my PR :'(

agree on the CGBP, great for overall arm size IMO

Thanx man.



Monday   Bwt 180.8


Squats

barx5
135x5
185x5
220x6,6,10

Bench press

135x5
185x3
210x3,3,3

BOR

135x6
185x5,6,8

E-Z bar skullz

112.5x5,5,6

BB curls in the rack

70x5
80x5
90x5
50xAMRAP

Got lazy and took off Friday. Lost all my gainz - I figured I better get
back after it.

All went well. Feeling pretty good.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 13, 2014, 12:09:31 PM
Wednesday    Bwt 180.6


OHP

85x5
120x3
140x5,4,3

Rack pulls

205x5
255x3
305x3,3

Power shrugs

205x5,5,6

CGBP

185x5,5,5

BB curls in the rack

70x5
80x5
90x5
50xAMRAP


OHP - stalled here, didn't get my 15 reps.  Will try again
next Wed.

Rack pulls - just for variety. Same with pwr shrugs.

CGBP - paused, felt good. (I like these better than
regular bp. )

Curls in the rack - blah, blah ..........
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on August 14, 2014, 01:30:10 PM
Damn CGBP @ 185 paused?  :o  I'm jealous.

Damn fine numbers in here.  8)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 15, 2014, 02:14:58 PM
Damn CGBP @ 185 paused?  :o  I'm jealous.

Damn fine numbers in here.  8)

thanx sak - luv me some CGBP


Friday   Bwt 182.8


Squats

barx5
135x5
185x3
225x8
205x15

Bench

135x5
185x3
220x3
205x5


BOR

135x5
190x5,5,7

E-Z bar skullz

115x5,5,5

BB curls

70x5
80x5
90x5
50xAMRAP

Have a great weekend everyone. I've got grass to cut.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 18, 2014, 01:57:31 PM
Monday    Bwt - 181.0


Squats

barx5
135x5
165x5
185x5
205x7
225x8,8
205x3

Bench

135x5
185x5
215x3,3,3

BOR

135x5
190x5,6,8

E-Z bar skullz

115x6,6,6

BB curls

75x5
85x5
95x5
55xAMRAP

Squats - haven't been happy with my depth, so first 4 sets I did off the
bottom (box). Did my 2 work sets and final backoff paused set.

Bench - keeping the total volume down, shoulder likes it that way.

BOR - couple extra reps. I'll bump it a nickel Friday.

Skullz- got an extra rep across 3.

BB curls - blah, blah blah...................

Diet - putting on some fat but feeling good. Not excited about cutting
right now.

Recent pics at 181# (bulked for me).


(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0803_zpsdb5737e7.jpg)
(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0807_zps3107959e.jpg?t=1408383381)
(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0806_zps45be00fc.jpg?t=1408383473)
(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0809_zps20dd8963.jpg?t=1408384163)
Title: Re: Old Man - Keepin' it going
Post by: Bando on August 18, 2014, 02:53:45 PM
chest is looking good
Title: Re: Old Man - Keepin' it going
Post by: StressMonkey on August 19, 2014, 10:06:02 AM
Still kicking ass I see.  Love the dog looking out the window in one of your shots.   ;D
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 19, 2014, 01:17:51 PM
Still kicking ass I see.  Love the dog looking out the window in one of your shots.   ;D

Thanks SM - guess I don't know enough to quit.

That's my little pal Cooper. He's doesn't lift, just watches.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on August 19, 2014, 01:40:39 PM
The extra weight is looking good on you. Getting bigger all around.  8)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 20, 2014, 11:53:47 AM
The extra weight is looking good on you. Getting bigger all around.  8)

thanx sak. I stayed lean for quite a while. Decided to drift for a while and see where this goes.


Wednesday    Bwt 180.4


OHP

barx5
85x5
120x3
140x5,5,5

Deadz - DOH

165x5
205x3
225x3,3,3

CGBP

185x5,5,5

BB curls

75x5
85x5
95x5
55xAMRAP


OHP -  finally got my reps across at 140. Last week missed by 3.
Happy 'bout dat.

Deadz - not so happy here. Left hip hurting after warmup.(Don't know why)
Decided not to push it. A few sets for form

CGBP -  will bump these a nickle next time.

BB curls - blah, blah blah.........................

Nothing new on the diet front. Bouncing around 2100/2200.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 22, 2014, 03:40:18 PM
Friday    Bwt 180.2


Squats
barx5
135x5
185x3
215x3
235x6
210x6

Bench

135x5
185x3
205x2
225x3

BOR

135x5
190x6,7,10

E-z bar skullz

115x6,6,8

BB curls

75x5
85x5
95x5
55xAMRAP

Good week of training comes to an end.   Hungry and thirsty.

Have a great weekend my friends.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 25, 2014, 12:37:17 PM
Monday    Bwt 181.8


Squats

barx5
135x5
185x3
220x3
240x6
225x8

Bench

135x5
185x3
205x3
230x2
210x4

BOR

135x5
195x5,5,7

E-Z bar skullz

117.5x5,5,5

BB curls

80x5
90x5
100x5
60xAMRAP

Squats- tripped on the walkout on the 240# set. Wasted a lot of energy. Almost
aborted the set, but it turned out ok.

Bench -  still keeping total reps down here. Seems to be treating my shoulders well.
Paused the 1st rep of 230#, touch and go on the second.

BOR - bumped this a nickle. Felt good.

Skullz - thank goodness for 1.25# plates. I think I'm near my top end here.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on August 27, 2014, 11:40:51 AM
Wednesday    Bwt 181.6


Deload

Squat 135x8,8

Bench

135x10,10

BOR

135x10,10

OHP

95x10,10

Chins

Bwtx5,5

E-z bar skullz

80x10,10

BB curls

70x10,10


Noticed I was long overdue for a deload.  Also  decided to up the reps for a while
and drop rest time to 1 min. and wts 30/40%. Wow, found this a tad more taxing than
normal. Guess I need some endurance work.

Squats - pause 3 sec in the hole.

Bench - 2 sec pause.

BOR - tried for at least 1 good sec top and bottom.

Chins - wide grip slow and fluid with good bottom stretch.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 02, 2014, 12:24:51 PM
Tuesday    Bwt 180.8


Squats

135x5
185x5
205x8,8

Bench press

135x5
185x5
205x3,3

BOR

135x5
165x5,5,5

E-z bar skullz

100x5,5,5

BB curls

70x5
80x5
90x5
50xAMRAP

Deload is over. Time to  start ramping it up again.
Nothing new.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 04, 2014, 03:42:42 PM
Wed 9/4/14 Bwt 179.2


Seated press

115x6
135x5
150x5,5,5

Chest supported rows

135x5
165x5,5,5
135x12

CGBP

115x5
165x5,5,5
135x10

DB spiders

20x12
25x10,10


Changed things up some today. I was getting stale on the OHP and
my BOR form was getting a little sloppy. I kinda decided against going
all out high reps but am going to use high rep back off sets when my
energy level allows. I'll keep squatting and benching of Mon and Fri.

I've dropped my protein from@180gr/day to @150 and added the cals
back with some fats (olive oil). Toying with diet.
Title: Re: Old Man - Keepin' it going
Post by: BLK00TJ on September 04, 2014, 05:21:48 PM
That's some heavy lifting there.  Liking those seated press numbers!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 04, 2014, 06:31:02 PM
That's some heavy lifting there.  Liking those seated press numbers!

Thanks man. I do what I can.

Sitting with the bench back up for support feels like cheating.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 06, 2014, 01:54:18 PM
Sat  9/6/14    Bwt 180.4


Squats

barx5
135x5
185x3
205x8,8,8

Bench

135x5
185x3
205x5,5

BOR

135x5
185x5,5,6

E-z bar skullz

100x5,6,7

BB curls

70x5
80x5
90x5
50xAMRAP


Grabbed an extra rep here and there. Had planned a back off set on bench
but decided against it. Didn't want to push my iffy shoulder.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on September 06, 2014, 10:12:51 PM
Still banging out one killer workout after another.

How do you like the sets of 8 for squats?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 09, 2014, 12:30:46 PM
Still banging out one killer workout after another.

How do you like the sets of 8 for squats?

Thanx. I'm forever trying to add some mass to my quads. I figure the higher rep
sets can't hurt. We'll see.



Tues 9/914    Bwt 181.6


Squats

135x5
190x3
215x8,8,8

Bench press

135x5
185x3
210x4,3,3

BOR

140x5
190x5,5,6

E-z bar skullz

105x5,5,6

BB curls

75x5
85x5
95x5
55xAMRAP


Squats felt heavy today.  Didn't get all my reps at 210 on the bench.  Easy goes it.

Attended the wife's family reunion Sunday in upstate NY and ate like a starving dog.
Had a Tim Horton's doughnut on the drive home. Life is good.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 22, 2014, 12:34:27 PM
Monday  9/22   Bwt 178.4


Squat

115x5
135x5
165x5
185x5
205x5

Bench

135x5
165x5
185x5,5

BOR

115x5
135x5
165x5,5,5

E-z bar skullz

85x8,8,8

Incline db curls

25x10,10,10

Oh lawd. Took a week off to rest my joints and it felt so good I took
another one.(http://[url=http://www.iron-sanctuary.com/forums/Smileys/default/tongue.gif]http://www.iron-sanctuary.com/forums/Smileys/default/tongue.gif[/url])
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 24, 2014, 11:53:02 AM
Wednesday  9/24/14    Bwt 179.2

OHP

barx5
95x5
115x3
125x5,5,5

Wide grip DOH rack pulls

135x5
185x3
225x5,5,5

Bentover rear laterals - 10# plates

10,10,10

CGBP

135x5
165x5,5,5

Incline db hammer curls

25x10,10,10

Not much new. Got some work in.  Was dabbling with a cut for a few days but my
heart isn't in it right now. Kinda enjoying the little bit of size I've been able to put
back on.  4 pack for the win!!!!! 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on September 26, 2014, 01:01:04 PM
Friday  9/26   Bwt 181.4

Squats

barx5
135x5
185x5,5,5

Bench press

135x5
185x5,5,5

Deadlift

135x5
185x5
205x5,5,5

E-z bar skullz

90x5,5,5

BB curls

70x5
80x5
90x5

Squats -  set up my  box at 2" below parallel and paused  touching the
box. This slow deliberate cadence was kinda tough. 

Bench - paused reps.

Deads -  reset for form on all reps.

Mostly light form work today.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 10, 2014, 11:47:51 AM
Monday  10/10/14    Bwt 179.4

Chest/delts/tri's


Bench press

135x5
185x5,5,5

Db flys

25x8,8

OHP

95x5
115x5,5,5

Db laterals

15x8,8

E-z bar skullz

90x7,7,7

1 arm tricep press downs(Pakulski style)

15x8,8,8


W/o's have been spotty for a few weeks.  A one week layoff morphed
into 2 and then last week I lost my brother. Trying to get things  back on
track.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on October 11, 2014, 02:19:24 PM
Good to see you're back at it. Sorry to hear about your brother.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 13, 2014, 01:27:21 PM
Good to see you're back at it. Sorry to hear about your brother.

Thanks sak. Been a tough couple of weeks. Gotta keep on going.



Monday  10/13/14   Bwt 179.4


Squats

135x10,10,10

Db floor press (with a twist and squeeze)

40x12,12,12

Chest supported rows

115x12,12,12

OHP

85x12,12,12

BB curls

65x12,12,12

E-z bar skullz

85x12,12,12

Played around with some higher reps today. Hips and shoulder
were tight, was hoping to loosen them up. Worked for the shoulder,
the hips not so much. Joints are starting to let me down.

Title: Re: Old Man - Keepin' it going
Post by: Bando on October 13, 2014, 04:03:23 PM
last week I lost my brother.

Man when it rains it pours for you, sorry to read this  :(
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 15, 2014, 11:55:54 AM
last week I lost my brother.

Man when it rains it pours for you, sorry to read this  :(

Thanks Adam. That's a tough one one.




Wednesday   10/15/14      Bwt 178.4




Single leg bb step-ups

95x8,8,8 (8 reps per leg)

BB squat 185x6,6

Bench press

135x5
185x5,5,5

BOR

135x5
165x5,5,5

E-z bar skullz

95x5,5,5

BB curls

70x5
80x5
90x5

Step-ups with a barbell were ugly. I have terrible balance.
Think I'll stick with regular squats. I'd read several articles
about single leg training. Thought I would try it. Oh well.

Training has been uninspired lately caused by some real
life issues. Slowly getting back after it.     
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on October 15, 2014, 02:02:07 PM
Step ups with a barbell? No thanks. I'd end up falling over sideways.  ;D

Looks like a pretty good workout to me.

Hope everything works out IRL for you.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 18, 2014, 12:31:46 PM
Step ups with a barbell? No thanks. I'd end up falling over sideways.  ;D

Looks like a pretty good workout to me.

Hope everything works out IRL for you.

I didn't get much residual feeling out the step-ups. Had give 'em a shot to see.
I wanted to see if they might be easier of my hips. Didn't seem like it.

Yeah, RL can be a butt kicker sometimes.



Saturday   10/18/14    Bwt 178.8


Squat

barx5
115x5
135x5
155x5
175x5
195x8

Bench

135x5
165x5
185x3
205x5

BOR

115x5
135x5
155x5
175x5

E-z bar skullz

95x5,5,5

BB curls

70x5
80x5
90x5


Training got bumped to Sat. Yesterday was time to winterize the
camping trailer/campsite. Summer is over.

Squatting was sorta ok. Can't get rid of tight achiness in my
hips.

Bench was good. Used pauses on all reps but the last 3
of 205. Touch and go on those.

Diet is on auto. 1900/2100. Carbs usually less than 100, high fat. 
Title: Re: Old Man - Keepin' it going
Post by: Dave on October 18, 2014, 11:50:59 PM
Sorry to hear about your brother.    Great to see you still getting your work in here. 
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 20, 2014, 12:19:03 PM
Sorry to hear about your brother.    Great to see you still getting your work in here.

Thanks for your kind words.

Good to see you here at IS. I'll pop in your journal and look around.




Monday  10/20/14    Bwt 178.8


Squat

95x5
115x5
125x5
135x5
160x5
180x5


Bench

115x5
135x5
160x5

BOR

115x5
135x5
160x5

E-z bar skullz

97.5x5,5,5

Seated db curls

25x6
30x6
35x6


Generic training day. No new ground. Moved hvy bench
day to Fri.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 25, 2014, 11:59:03 AM
Thursday  10/23/14  Bwt 179.4

Squats - slight pause to a 12" box

barx5
95x5
115x5
135x5
160x5
180x5

Deads

135x5
165x5
185x5
205x5
225x5


Saturday 10/25/14   Bwt 181.2

Bench - with pause
115x5
135x5
165x3
185x3
205x3

Dead bench - 1" off chest

135x1
165x1
185x1
205x1
225x1
235x1


BB curls
65x5
75x5
85x5
95x5
105x5

Been a mish mash this week.  Doctors, errands blah blah.

Went to the dead bench after having some balance problems with
reracking.(Don't know where that came from) Didn't want to get
caught without a spotter. 

Took a couple pics Thursday eveing. Just got around to posting.

(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0811_zpsde83fe6f.jpg)


(http://i1094.photobucket.com/albums/i447/ljimd/DSCN0814_zpseada5832.jpg)
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on October 25, 2014, 03:55:08 PM
Looking big. Are you still bulking?

Never saw dead benches before. May have to give them a try sometime.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 25, 2014, 04:23:59 PM
Looking big. Are you still bulking?

Not bulking on purpose. Just trying to find a comfortable weight after being lean for
a few years. Feels good with a little more size.

Quote
Never saw dead benches before. May have to give them a try sometime.

Dead benches are supposed to help with power off the chest. But for me, I'm just doing them
for safety. I've had some re-racking problems.

Just set the safeties at chest height and start from there. Hard as hell with no stretch reflex.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on October 26, 2014, 04:21:56 PM
Looking big. Are you still bulking?

Not bulking on purpose. Just trying to find a comfortable weight after being lean for
a few years. Feels good with a little more size.

Quote
Never saw dead benches before. May have to give them a try sometime.

Dead benches are supposed to help with power off the chest. But for me, I'm just doing them
for safety. I've had some re-racking problems.

Just set the safeties at chest height and start from there. Hard as hell with no stretch reflex.

I'm perma-bulking right now. I just love eating. lol

I would have to use the smith machine to do dead benches since our benches are free standing. We have no power racks.  :S
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 27, 2014, 12:34:18 PM


Quote
Never saw dead benches before. May have to give them a try sometime.


I would have to use the smith machine to do dead benches since our benches are free standing. We have no power racks.  :S

Got to have a cage for dead bench. I couldn't train without mine.

At the moment, I'm not cutting or bulking. Just letting my workload and feel dictate
the quantity of food.


Monday  10/27/14   Bwt 179.6


Squat to 12" box

95x5
115x5
135x3
145x3
170x3
190x5

Lt pause bench

115x5
135x5
165x5

BOR

115x5
135x5
150x3
170x3
185x6

E-z bar skullz

97.5x5,5,5

BB curls

80x5
90x5
100x5

Another one in the books.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 29, 2014, 01:35:16 PM
Wednesday   10/29/14   Bwt 180.6


Deads

115x5
135x5
160x3
185x3
205x3
215x5

OHP

65x5
85x5
105x3
120x3
130x3
140x2

CGBP

115x5
135x5
155x5

Chins

bwtx5,5,5


Hips felt ok on deads. I'll start bumping those.

I could tell it's been a month since OHP's.
Wanted 3/4 at 140. Got 2!!!
Title: Re: Old Man - Keepin' it going
Post by: ljimd on October 31, 2014, 12:16:19 PM
Friday  10/31/14   Bwt 179.4


Bench

115x5
135x5
165x3
185x3
205x5

Squat

115x5
135x5
165x5

BOR

115x5
135x5
165x5

E-z bar skullz

100x5,5,5

BB curls

80x5
90x5
100x5

Happy Halloween weekend everyone.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 10, 2014, 12:20:31 PM
Monday   11/10/14   Bwt 181.2


Squats

barx5
115x5
135x5
165x3
185x3
205x8

Bench

135x5
165x5
185x5

BOR

115x5
135x5
165x3
185x3
195x8

E-z bar skullz

105x5,5,5

BB curls

85x5
95x5
105x4

Squats - felt heavy today. Last couple 205 reps weren't
deep enough.  Flexibility isn't what it used to be.  Just
happy I can still squat.

Bench - light day today.  I'll go heavier Fri. Swapping
heavy/light on the compounds. 

BOR - got 8 decent reps on my last set. Felt good about that.

Skullz and curls - blah, blah blah..........................

Diet - Mom's home made apple pie and chocolate chip cookies
did me in last week.  Guilty as charged.

Happy Veteran's Day tomorrow to all who serve/served
the "Green Machine'.
Title: Re: Old Man - Keepin' it going
Post by: piperdown on November 10, 2014, 04:02:10 PM
Good workout.

Jelly of homemade apple pie and cookies.....
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 12, 2014, 01:09:01 PM
Good workout.

Jelly of homemade apple pie and cookies.....

Thanks piper.  Pie and cookies just two of my many weaknesses.



Wednesday   11/12/14    Bwt 181.4


Pause squats

barx5
95x7
115x5
135x5
155x5

OHP   

85x5
105x5
125x3
140x5

Deads

115x5
135x5
165x3
185x3
205x3
225x5

CGBP

125x5
145x5
165x5

Db hammer curls

30x7
35x7,7


Pause squats - dropped as far into the hole as I could. Working
on flexibility.  Was squatting wide. Moved the stance in and
felt less hip tightness.

OHP - real happy with the 140x5. Only got 2 last time at 140.

Deads - haven't been pushing much here.  Just got in some
reps. 
Title: Re: Old Man - Keepin' it going
Post by: BLK00TJ on November 12, 2014, 07:33:20 PM
Outstanding OHPing!   8)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 15, 2014, 12:26:21 PM
Outstanding OHPing!   8)

Thanks, appreciate it.


Saturday  11/15/14   Bwt 181.8


Dead bench

115x1
165x1
185x1
205x1
225x1
240x1

Regular bench
165x8,8,8

squat - close stance

barx5
115x5
135x5
155x5,5,5

BOR

115x5
165x8,8,8

E-z bar skullz

105x6,6,6

BB curls

85x6
95x6
105x6

Dead bench - 1 pin off chest.  240 went easy. Probably had
a few #'s left in the tank.

Regular bench - chased some reps.

Squat - closed up my stance hoping to put more emphasis
on the quads. Feels more hip friendly. I'll know more as I
ramp up the wt.

BOR - chased some reps.
Title: Re: Old Man - Keepin' it going
Post by: piperdown on November 16, 2014, 11:18:00 AM
^^^ I think thats why ID uses a narrow stance because of hip issues.
Regardless, good numbers put up.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 17, 2014, 12:23:31 PM
^^^ I think thats why ID uses a narrow stance because of hip issues.
Regardless, good numbers put up.

Yeah, I used the narrow stance today on hacks. Whatever works.

Thanks.


Monday  11/17/14   Bwt 180.8


Barbell hack squats

barx6
115x5
135x5
165x5
185x5
205x6

Floor press

115x6
165x6
185x6
205x5,5

Chest supported rows

115x5
135x5
165x5
185x5
205x3

E-z bar skullz

107.5x5,5,5

Barbell curls

85x7
95x7
105x5

Threw in some new stuff today.  A little change of pace.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 21, 2014, 12:55:44 PM
Friday  11/21/14   Bwt 181.0


Squat

115x5
135x5
165x5
185x5,5

Bench press

115x5
135x5
165x5
185x5

BOR

115x5
135x5
165x5
185x5,5


E-z bar skullz

107.5x5,5,5

BB curls

85x6
95x6
105x6


Snow, snow, snow everywhere. It's only Nov.

Nothing fancy today. Just got in some work.
Tweaked my back Wed doing some RDL's.
Today felt better.

Have a great weekend everyone. Hopefully you can see
grass where you are. Jeeeeesh.
Title: Re: Old Man - Keepin' it going
Post by: piperdown on November 21, 2014, 02:12:09 PM
Doesn't have to be fancy, you got the work done.

One day I will do 185 on squats....one day.......
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 17, 2014, 02:42:29 PM
Wednesday  12/17/14    Bwt 178.4


Squat

115x5
145x5
165x5
175x5
205x3

Bench

115x5
155x5
185x5

BOR

115x5
135x5
155x5
165x5,5

E-z bar skullz

95x5,5,5

BB curls

70x5
80x5
90x5

Spotty training the last month. Been dealing with some
medical stuff. OK for now.
Title: Re: Old Man - Keepin' it going
Post by: Bando on December 17, 2014, 02:51:14 PM

Spotty training the last month. Been dealing with some
medical stuff. OK for now.
.
Hope everything is OK and glad you're back at it
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 17, 2014, 03:15:40 PM

Spotty training the last month. Been dealing with some
medical stuff. OK for now.

.
Hope everything is OK and glad you're back at it


Thanks man. I guess I'm ok for now.

Jan '13 - 12 needle biopsy - 7 cores cancer
Feb '14 - 12 needle biopsy - no cancer detected
Dec '14 - 16 needle biopsy - no cancer detected

Doc say he doesn't understand the results. Sends all 3 tests to
John's Hopkins for review. They confirm the results.

I go, "what the phuck, do I have it or not?"
Doc, "you're an enigma, we are pretty sure you have cancer
but we're having trouble finding it again."

(http://www.iron-sanctuary.com/forums/Smileys/default/261.gif)

How'd you like to go to bed every nite with that
shit on your mind?

I need to up my beer consumption.

Title: Re: Old Man - Keepin' it going
Post by: Bando on December 17, 2014, 03:21:34 PM

Doc, "you're an enigma

I could have told him that. My list of bodybuilding, guitar picking, beer drinking, retired guys is pretty short.
Title: Re: Old Man - Keepin' it going
Post by: piperdown on December 17, 2014, 03:22:10 PM

Spotty training the last month. Been dealing with some
medical stuff. OK for now.

.
Hope everything is OK and glad you're back at it


Thanks man. I guess I'm ok for now.

Jan '13 - 12 needle biopsy - 7 cores cancer
Feb '14 - 12 needle biopsy - no cancer detected
Dec '14 - 16 needle biopsy - no cancer detected

Doc say he doesn't understand the results. Sends all 3 tests to
John's Hopkins for review. They confirm the results.

I go, "what the phuck, do I have it or not?"
Doc, "you're an enigma, we are pretty sure you have cancer
but we're having trouble finding it again."

([url]http://www.iron-sanctuary.com/forums/Smileys/default/261.gif[/url])

How'd you like to go to bed every nite with that
shit on your mind?

I need to up my beer consumption.


Well, that sucks. I'd be worrying too because that doesn't make sense. It's not like cancer plays hide and seek....
Title: Re: Old Man - Keepin' it going
Post by: BLK00TJ on December 17, 2014, 09:12:39 PM
Damn.  That's weird.  JH is an outstanding system.  Have you thought of going straight to them?
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 19, 2014, 01:31:01 PM
Thanks guys. Think I'm gonna try to flush this medical junk
out of my mind for a couple of weeks. Tired of it. I ain't dead yet.


Friday   12/19/14  Bwt 179.4


Squats

barx5
115x5
145x5
165x5
185x5

Dead bench

135x5
165x3
185x3
205x3

Chest supported rows

115x5
165x5
155x5,5

E-z bar skullz

95x5,5,5

Db spider curls

25x8,8,8


Squats - using a 2-3 sec pause on the 1st rep of each set.
Slows me down and helps me feel the reps.

Dead bench - start from chest. Tuffer than reg reps. Helps me
keep my shldrs tight.

Ch sup rows- helps me take the sloppiness out of my reg BOR's
 and saves my low back.

Eating when I'm hungry. No more, no less.

Thinking about changing up my routine 1st of the year.  More bbing
volume.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on December 19, 2014, 01:58:49 PM
I started doing dead benches and like them.

Great session. Glad to see you back.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 19, 2014, 02:58:18 PM
I started doing dead benches and like them.

Great session. Glad to see you back.

I really didn't stop training, just posting. I feel funny at times
posting the same old stuff all the time.

I bet I've tried a dozen different variations on the bench press to
come up with a way that doesn't aggravate my shoulders.
So far the dead bench with a very narrow grip seems to be
working.

My problem lately has been unracking and reracking.(I train alone
at home in a rack). The dead bench alleviates that. I love wide grip
benches as I can do a lot more weight but I pay the price eventually.
Title: Re: Old Man - Keepin' it going
Post by: piperdown on December 19, 2014, 09:33:16 PM
Hmmm, might have to try the dead bench for a change of pace.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on December 22, 2014, 06:58:02 AM
I started doing dead benches and like them.

Great session. Glad to see you back.

I really didn't stop training, just posting. I feel funny at times
posting the same old stuff all the time.

I bet I've tried a dozen different variations on the bench press to
come up with a way that doesn't aggravate my shoulders.
So far the dead bench with a very narrow grip seems to be
working.

My problem lately has been unracking and reracking.(I train alone
at home in a rack). The dead bench alleviates that. I love wide grip
benches as I can do a lot more weight but I pay the price eventually.


Same for me. I have been working on a narrower grip and forgetting about bigger numbers. I would like my shoulders to grow old gracefully with me.  :o
Title: Re: Old Man - Keepin' it going
Post by: ljimd on December 22, 2014, 01:13:02 PM
Hmmm, might have to try the dead bench for a change of pace.

Meh, it's different. Sort of humbling.
I started doing dead benches and like them.

Great session. Glad to see you back.

I really didn't stop training, just posting. I feel funny at times
posting the same old stuff all the time.

I bet I've tried a dozen different variations on the bench press to
come up with a way that doesn't aggravate my shoulders.
So far the dead bench with a very narrow grip seems to be
working.

My problem lately has been unracking and reracking.(I train alone
at home in a rack). The dead bench alleviates that. I love wide grip
benches as I can do a lot more weight but I pay the price eventually.


Same for me. I have been working on a narrower grip and forgetting about bigger numbers. I would like my shoulders to grow old gracefully with me.  :o


Did some lite wide grip benchin' w/pause today. Felt ok so far...................



Monday  12/22/14    Bwt 178.6

Squats

barx5
115x5
135x5
165x5
185x7

Bench press

115x5
135x5
165x5
185x5

Deadlift

135x5
165x5
185x5
205x5

E-z bar skullz

97.5x5,5,5

BB curls

75x5
85x5
95x5


I was going to take this week off for the holiday but got
bored and did some work anyway.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on December 22, 2014, 01:52:59 PM
Good to hear. I used to bench so wide that a guy, who is about 6" or so taller than me with longer arms commented on how even he doesn't bench that wide.  :o

And there's nothing wrong with working out because you get bored. haha
Title: Re: Old Man - Keepin' it going
Post by: BLK00TJ on December 22, 2014, 07:37:34 PM
Damn strong work.  I think it'd take me week to do that much volume.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 31, 2016, 05:53:38 PM
OK, I'm opening this sucker back up.

Tuesday 31 May   Bwt 178.6


Squat to 13" box

115x6
135x6
145x6,6

Dead bench

135x5
155x5
165x5

Rack pull bottom pin

135x5
165x5
185x5

Skullz w/ez bar
80x6,6,6

Incl db curl

30x7,7,7

Strength is way off, but I'm slowly coming to grips with this Androgen Deprivation Therapy.
Still messing with diet to see what works. This is harder than any contest prep I've ever done.

Just gotta keep going.


Title: Re: Old Man - Keepin' it going
Post by: Bando on May 31, 2016, 06:23:38 PM
OK, I'm opening this sucker back up.



 :clap:

(http://38.media.tumblr.com/c26b20d3523d58572c00a59fabfc6650/tumblr_mtzmeqC16Z1qcga5ro1_500.gif)
Title: Re: Old Man - Keepin' it going
Post by: FLEX on May 31, 2016, 06:25:44 PM
Welcome back.  :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on May 31, 2016, 06:31:43 PM
Thanx fellas.
Title: Re: Old Man - Keepin' it going
Post by: piperdown on May 31, 2016, 07:55:25 PM
Glad you're back!

Having had low T for years without realizing it (except for odd symptoms) I can't imagine going cold turkey!
FIL had to have that done for his prostrate cancer....as he said it sucked.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on June 01, 2016, 06:57:45 AM
Welcome back. Hope everything is going well for you.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 10, 2016, 03:53:12 PM
Thanx fellas. W/o's have been spotty lately.

Last couple sessions have been ALL vanity.

Monday 6/6  Bwt 178.2

bb curls and press down supersets
45 - 20 x7 
55 - 25 x7
65 - 30 x7
67.5- 35 x7
70 - 40 x7,7,7

Friday 6/10  Bwt 178.6

ez bar curls
70x7,7,7,7,7

press downs
40x7,7,7,7,7

30# black band seated pulls
14,12,12,12

Pathetic but unbowed.



Title: Re: Old Man - Keepin' it going
Post by: sakustoms on June 11, 2016, 04:54:09 PM
Glad to hear you're still getting the workouts in. Looks like you're doing pretty good with it too.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 13, 2016, 02:38:11 PM
Glad to hear you're still getting the workouts in. Looks like you're doing pretty good with it too.

Thanx sak. I'm running out of excuses, gotta get after it.


Monday  Bwt 179.0


Squat

115x6
135x6
155x5,5

Bench

135x5
155x5
165x5


Low pin rack pull

135x5
165x5
185x5

Ez bar skullz

80x7,7,7

Incl db curls

30x7,7,7


Friday 13 June 1969 - Larry gets out of the Army.

Title: Re: Old Man - Keepin' it going
Post by: piperdown on June 13, 2016, 04:10:58 PM
Nothing wrong with throwing in some vanity lifting. Sometimes those are a nice change of pace and just plain fun!

Out in '69 huh. That's the year I was born and I think my brother was just going into basic at that time.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on June 22, 2016, 04:19:01 PM
Still attention whorin' with 0 test(http://www.iron-sanctuary.com/forums/Smileys/default/shocked.gif)

(http://i1094.photobucket.com/albums/i447/ljimd/22JUn16-1_zpsb8t8tluy.jpg)
Title: Re: Old Man - Keepin' it going
Post by: Bando on June 22, 2016, 05:54:52 PM
Still got some beef clinging on 8)
Title: Re: Old Man - Keepin' it going
Post by: ntrllftr on July 16, 2016, 03:58:45 PM
My fb page is calling you!!! :p

:D

Kill it Larry!!!
Title: Re: Old Man - Keepin' it going
Post by: doughnutgut on July 16, 2016, 04:48:29 PM
Still holdin on to the juicy juice Larry.
Title: Re: Old Man - Keepin' it going
Post by: sakustoms on July 16, 2016, 08:13:43 PM
^^^^^^ agree wit all the above. Looking great and hanging tough.
Title: Re: Old Man - Keepin' it going
Post by: Trev71 on July 16, 2016, 09:01:18 PM
Nice work! keep killing it :)
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 22, 2019, 05:25:15 PM
Squat
115x6,6,6

Bench (all reps dead stop)
135x6
150x5,7

Chest supported rows
115x7
125x7,7

Band laterals

2x16,16

Alt db curls
30x11,11

Db skulls
35x11,11

Facepulls - red band
25

Bwt 176.0

No goals presently, other than staving off death.
Title: Re: Old Man - Keepin' it going
Post by: Bando on November 22, 2019, 09:02:23 PM
Glad to see you're still at it Larry. Let me know next time you're in my neck of woods.
Title: Re: Old Man - Keepin' it going
Post by: ljimd on November 27, 2019, 04:49:04 PM
Thanx Adam. Been upstate a few times lately, but haven't had any time to spare.
Will probably be back fairly soon as FIL is in iffy shape. I'll try to hook up
with you.

Yeah, still training but after 60 years, this shit is getting old. Only progress left is
"starvation mode" for a few selfies. I dunno. Mostly doing maintenance stuff, and
pissing around with bands just to save my joints. I still train because it's all I know.
Done whining.

Trained yesterday

Bwt 176.0

Squats
115x8,8,8

Bench
150x8,8,8

ch supported row
115x8
130x7,7

#5 band laterals

alt db curls
30x11,11

lying db tri ext (skulls)
35x12,12