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Another LOG for the Old Man18695

wannabemuscular private msg quote post Address this user
Tuesday 7/18: Legs

Leg Press: 300x12, 400x12, 500x12, 600 4x12

Calf Press on Leg Press: 300x15, 350x15, 400 2x15

SLDL: 110 4x12


Really quick in and out. Haven't been doing much dedicated leg work lately so this felt good. It wasn't much, but I think I'm going to be hurting for a few days. We'll see.

First time using my new office building's gym. I can see myself hitting this place maybe 2x per week for some quick workouts. They have DBs up to 110, Curl Bars up to 110, and plenty of bars and plates.












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adale private msg quote post Address this user
For an office gym that's a pretty sweet setup.
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wannabemuscular private msg quote post Address this user
Wednesday 7/19 - Chest, Shoulders, Triceps

Band Pullaparts: 60
Band Dislocations

Incline Bench Press:
-- 135x10, 185x10, 235x5, 265 2x5, 285 2x3, 225x10 (final reps paused)

Close Grip Swiss Bar Pin Press: 250 3x5 (dead stop each rep)

Landmine One Arm OHP: 50x15, 60x15, 70 2x12

DB External Rotation: 10 2x15 (adducted, on side)

DB Overhead Triceps Press: 85 3x12


Changing it up a bit. Incline Bench instead of flat and trying out the Landmine shoulder press. Supposed to be a decent alternative to regular OHP. They actually hit my obliques pretty hard from trying to hold my torso from twisting as I pushed the weight up and away.

Landmine Press:

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wannabemuscular private msg quote post Address this user
Thursday 7/20: Back, Biceps

Wide Grip Pulldown: 115x15, 145x12, 175 3x8

Cable Straight Arm Pushdown: 60 2x15

One Arm DB Row: 75 3x12

EZ Bar Curl: 80 3x10, 60 2x12

Bent Over Reverse Fly: 20 2x15

V-Grip Pulldown: 145 3x8

Cable Standing Row: 175 3x15


Did this at my new office gym. The cable machines have a different feel than the ones I'm used to and the plate stacks are weighted differently too.
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wannabemuscular private msg quote post Address this user
Monday 7/24 - Chest, Shoulders, Triceps

Pushups: 25
Bent Over Reverse Fly: 10x30

Incline Bench Press:
-- 135x10, 185x10, 235 7x3 (final reps paused)

DB Fly: 35x12, 40 2x12

DB One Arm Seated Shoulder Press: 35x15, 45x15, 55x15 (seated at ~110 degrees)

Cable Rope Triceps Pushdown: 100 5x12

DB External Rotation: 10 2x15 (adducted, on side)


Done at the office gym. Kept the Incline Bench to lower weight, less reps, and shorter rest periods. The seated DB shoulder presses felt good. I hope sitting at the angle I was takes some stress off the shoulder compared to normal OHP.
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wannabemuscular private msg quote post Address this user
Tuesday 7/25: Legs

Leg Press: 300x12, 400x12, 500x12, 600x12, 700 5x10

Calf Press on Leg Press: 400 5x15

SLDL: 225 5x8

EZ Bar Curl: 60x12, 90 2x10


Really loving the convenience of this gym at the office. Knock off work, go right down, get my workout in during rush-hour, and end up getting home in half the amount of time it would normally take. I totally avoid the awful Long Island traffic.
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wannabemuscular private msg quote post Address this user
Thursday 7/27: Back, Biceps

Wide Grip Pulldown: 115x15, 130x12, 145x12

V-Grip Pulldown: 160 3x10

Cable Straight Arm Pushdown: 70 2x10

One Arm DB Row: 80 3x10

DB External Rotation: 10 2x12 (adducted, on side)

EZ Bar Curl
-- 80 2x12
-- Dropset: 100x6, 80x6, 60x6

Bent Over Reverse Fly: 25 3x12

Cable Standing Row: 175x15, 205x15, 220x15


Really loving this office gym. I feel like I'm getting some consistency again. Just have to make sure I get Front Squats and Deads in on the weekends.
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wannabemuscular private msg quote post Address this user
Saturday 7/29: Deads and stuff

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 30

Deadlifts: (conventional)
-- 135x10, 225x10, 315x5, 405x5, 475x3 (beltless)
-- 515x3, 535x3, 550x2, 570x1 (belt)

DB One Arm Row: 85 2x12

Lying Leg Curl: 120 2x12

Landmine One Arm OHP: 100 2x10

Bent Over Reverse Fly: 30 2x15


Videos of 550x2 and 570x1 Deadlifts:



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Monday 7/31 - Chest, Shoulders, Triceps

Pushups: 20
Bent Over Reverse Fly: 10x30

Bench Press: 135x10, 185x10, 235x8, 275x5 (final reps paused)

Incline Bench Press: 225 4x5 (final reps paused)

DB Fly: 40 3x12

DB One Arm Seated Shoulder Press: 75 2x8, 60x12, 45x15 (seated at ~100 degrees)

Cable Rope Triceps Pushdown: 100 5x12


Everything started hurting today. Forearms, elbows, shoulders, neck ... Maybe it's time for a little break.
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Tuesday 8/1: Legs

Squats: 135x10, 205x10, 275x5, 315x3

Leg Press: 600 3x10

Calf Press on Leg Press: 500 6x15

EZ Bar Curl:
-- 80x12, 100x8
-- Dropset: 110x6, 80x6, 60x8


First time doing Back Squats since March 8th!! Whaaat??! Wow, time flies. I've been doing Front Squats on Deadlift day, but it's not the same. I have to get going with Back Squats again. Today was tough. My lower back was a bit tight at the start and lit up like crazy by the 3rd set of Squats. Couldn't even put real effort into the Leg Press after that and had to ditch the SLDLs.
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Thursday 8/3: Legs and quick Arms

Squats: 135x10, 205x10, 275x5, 315 3x3 (beltless)

Leg Press: 600 4x10

Calf Press on Leg Press: 600 5x15

EZ Bar Curl: 80 3x10

Cable Rope Triceps Pushdown: 100 3x15


Since I really didn't get to do that much on Tuesday, I did the same workout today. This time, my back didn't light up until the last set of Squats. I have to do better with my stretching routine. My lower back, hips, glutes, adductors, etc. are all tight. It's hard to get low on squats.
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wannabemuscular private msg quote post Address this user
Tuesday 8/8: Legs

Squats: 135x10, 225x10, 315x5, 365 3x3 (beltless, final reps paused)

Leg Press: 600 3x10

Calf Press on Leg Press: 600 5x15

SLDL: 225x5, 245 3x5


Squats are coming back. Today was much easier than the past 2 sessions where I only went up to 315. The lower back is getting used to them again and held up much better today. It got a little tight, but was bearable.
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WinnersNeverQuit private msg quote post Address this user
@wannabemuscular how much are you weighing now?
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Dukenhiemer private msg quote post Address this user
Been following you on IG @wanna! Good shit. All those t-bell gains too....
Post 139 • IP   flag post
wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by WinnersNeverQuit
@wannabemuscular how much are you weighing now?
An overweight 245 right now.
Post 140 • IP   flag post
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Quote:
Originally Posted by Dukenhiemer
Been following you on IG @wanna! Good shit. All those t-bell gains too....


Yeah man! Good to see ya pop in here. Yeah, I made a mess outta myself with that Taco Bell today. Don't go there when you haven't eaten all day. I was starving and way overdid it.
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wannabemuscular private msg quote post Address this user
Thursday 8/10 - Chest, Shoulders, Triceps

Band Pullaparts: 40
Pushups: 25

Bench Press: 135x10, 185x10, 235x5, 275x5 (final reps paused)

Incline Bench Press: 225 4x5 (final reps paused)

DB Fly: 45 3x12

DB One Arm Seated Shoulder Press: 65x12, 65x9, 65x7 (back and forth, 30secs rest)

Cable Rope Triceps Pushdown: 100 2x12, Dropset: 100x12, 80x8, 60x12


One thing about working out at the office gym is needing to finish before they close. It forces me to work with shorter rest periods. I typically only have about 45 minutes by the time I leave my desk, get down there, and get ready.
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Saturday 8/12: Deads and stuff

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 30

Deadlifts: (conventional)
-- 135x10, 225x10, 315x5, 405x5, 475x3 (beltless)
-- 515x3, 535 3x3 (belt)

DB One Arm Row: 85 4x12

Lying Leg Curl: 120 2x12

Bent Over Reverse Fly: 30 2x15


Stuck with triples today. I'm always so tempted to go for max heavy singles, but have to keep myself to getting some reps in. Long term I think I'll be better off for my goal of 600. 535x3 has my estimated 1 rep max at about 588. Another few sessions and maybe I'll go for it. #roadto600


3rd set of 535x3:

#hatebreed
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Dukenhiemer private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
Quote:
Originally Posted by Dukenhiemer
Been following you on IG @wanna! Good shit. All those t-bell gains too....


Yeah man! Good to see ya pop in here. Yeah, I made a mess outta myself with that Taco Bell today. Don't go there when you haven't eaten all day. I was starving and way overdid it.

I know the struggle my man. I love Taco Bell. I could eat 3 square meals a day there and be happy with myself!
I like to refer to it as Taco Hell for the shit does to me though!
You don't look like an overweight 245... you look solid AF!
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Tuesday 8/15: Arms

Superset:
-- DB Alternate Curl: 30 4x12
-- Cable Triceps Pushdown: 50 4x15

Superset:
-- EZ Bar Curl: 75 4x10
-- DB Overhead Triceps Press: 85 4x12


I've been feeling pretty beat up lately. Lower back, hips, and shoulders are all achy and tight. Went for a long overdue massage today. She worked the hell out of my lower back and shoulders and all around my scapula. So, after that, no squats today and I think I'll layoff all push/pull for a week or so until after I go for another massage in a few days. Why not pump up the arms until then!
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Wednesday 8/16: Legs

Band Pullaparts: 20

Squats: (beltless, sleeveless, final reps paused)
-- 135x10, 225x10, 315x5, 375 6x3

Lying Leg Curl: 120 4x10

Leg Raises: 2x15


Feeling good after yesterdays massage and a good night sleep. Looking forward to another massage on Friday!

Squats are coming back nicely since I started doing them again.
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EagleRare10 private msg quote post Address this user
Pretty impressive squats for having time off from them. Those landmine presses look interesting too. Shoulders feel alright after that? Seems like a good alternative to try
Post 147 • IP   flag post
wannabemuscular private msg quote post Address this user
@EagleRare10 Thanks, man. Yeah, happy with how easily the squats are coming back. I did hit 500 a while back, so the ceiling is definitely up there.

The landmine presses are pretty cool. Definitely give them a try if you can.
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Friday 8/18: Arms

Band Pullaparts: 20

Superset:
-- DB Alternate Curl: 30 4x12
-- Cable Triceps Pushdown: 50x15, 60 3x12

Superset:
-- EZ Bar Curl: 75 4x12
-- DB Overhead Triceps Press: 85 4x12


#flexfriday


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Sunday 8/20: Deads

Band Pullaparts: 20
Band Dislocations
Band Pulldowns: 20

Deadlifts: (conventional)
-- 135x10, 225x10, 315x5, 405x5, 475x5 (beltless)
-- 525x5 (belt)


That's it for today. No accessory pull work or anything else. Holy fuck the 525x5 was death. It's fitting that Death Angel came on for that set. #roadto600 #hulksmash

Video of 525x5

#deathangel
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