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Another LOG for the Old Man18695

wannabemuscular private msg quote post Address this user
Continuing from previous LOG.

No specific goals at the moment other than to continue rebuilding post back strain and shoulder issues.

The back strained happened in early October 2016 and kept from from doing Deads and Squats until January. Lots of chiropractic work along with the rest worked wonders. I've been doing Deads and Squats now for a few weeks and am feeling good with them.

The left posterior shoulder issue crept up slowly and got to the point where I had to stop pressing. I did logs of stretching and rotation work and got things feeling better. I've been using the Swiss Bar for Benching now and it's going well. I continue to do rotation work now as a regular part of my routine.
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kickinchicken private msg quote post Address this user
First one IN even if it's just lurkin' occasionally. You're still one of the logs I enjoy following.
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wannabemuscular private msg quote post Address this user
Friday 2/3 - Chest/Shoulders/Triceps

Band Pullaparts: 40

High Band Row: 30

Swiss Bar Bench Press: (final reps paused)
-- 135x10, 185x10, 235x5, 285 3x3, 235x10

Band Internal Rotation: 2x15

DB External Rotation: 15 3x15

DB Lateral Raise: 20 3x12 (slow eccentric)

DB Front Raise: 20 3x10 (slow eccentric)

Dips: 12, +45 3x8, 12


Playlist: Death Angel - The Evil Divide
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Liftamusprime private msg quote post Address this user
In for this too! Enjoyed the last log.
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wannabemuscular private msg quote post Address this user
Saturday 2/4: Back/Biceps

Band Pullaparts: 40

Wide Grip Pulldown:
-- 120x10, 135x10, 150x10

V-Grip Pulldown: 160 3x10

Cable Straight Arm Pushdowns: 55 3x10

Seated Cable Scapular Retraction: 80 2x12

Seated Cable Row: 160 3x12

Bent Over Reverse Fly: 25 2x12

DB Alternate Curls: 30x12

EZ Bar Curl: 60 3x12

Machine Back Extension: 150 3x15

Machine Preacher Curl:
-- 90 3x8
-- Dropset: 75x6, 60x8, 45x10


I haven't done a gym Pull workout since 12/27. Didn't realize how much I miss it. I love this workout. I've been training at home trying to build back up on Deads and doing some basic Pullups and DB Rows on those days. More volume and variety at the gym with all the machines. Feels great.
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wannabemuscular private msg quote post Address this user
Sunday 2/5 - LEGS/Triceps

Warmup:
-- Squats with no bar or weight
-- Light Stretching

Leg Press:
-- 300x10, 400x10, 500x10, 600 3x10

Seated Leg Curl: 130 5x10

Leg Extension: 90 3x12 (slow eccentric)

Triceps Dip Machine: 210 3x12

Smith Standing Calf Raise: 160 5x12

Cable Triceps Pushdown: 70 3x12

The last time I did leg press in December it bothered my right knee. I've done squats since then with no issue, but again today the leg press bothered my right knee a bit. Not sure why one would and not the other. Might try wearing my knee sleeves next time I do them.

In and out quick - 40 min.
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wannabemuscular private msg quote post Address this user
Wednesday 2/8 - SQUATS

Warmup:
- Elliptical: 2 minutes
- Stretching
- Squats with no bar or weight.
- Band Pullaparts

Squats: (high bar, beltless)
-- 135x10, 225x10, 315x5, 350x3 (final reps paused)
-- 385 3x2

Lying Leg Curls: 100 3x15

Standing Calf Raise:
-- 65lb DB on shoulder - 3x20 (paused at the top on every rep)

Leg Raises: 2x20


Still creeping up the weight on Squats. Honestly, it's not coming back as easy as I had hoped after the 3 month layoff. I'm hoping for a burst in the next few sessions.


Playlist: Devil Driver - Winter Kills
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wannabemuscular private msg quote post Address this user
Had a nice HIIT session yesterday shoveling a foot of heavy wet snow. The worst part was how the driveway was plowed in like 2 feet high and and wide. My entire body is sore today. First major snowstorm of the year here on Long Island. Kids will have a blast.
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EagleRare10 private msg quote post Address this user
I've got about 4 foot banks on either side of my driveway out in Montana. Shoveling and playing with my daughter are about the only cardio I do these days, but both beat the hell out of a treadmill IMO. My mother in law actually offered to get me a snowblower for Christmas this year, but I declined because I kind of enjoy the manual labor workout.
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wannabemuscular private msg quote post Address this user
@EagleRare10 I'm with you. I don't mind the physical work and I'm usually done before my neighbors with snow blowers.
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wannabemuscular private msg quote post Address this user
Sunday 2/12 - Bench and Deads

Band Pullaparts: 40

High Band Row: 30

Swiss Bar Bench Press:
-- 135x10, 185x10, 235x5 (final reps paused)
-- 275x1, 285x1, 295x1, 305x1, 315x1 (paused)
-- 235x10

Deadlifts: (beltless, strapless, all reps from dead stop)
-- 135x10, 225x5, 315x5, 365x3, 415x3, 465 3x1

Superset:
-- Band Internal Rotation: 2x15
-- DB External Rotation: 15 2x15

Superset:
-- Bent Over Reverse Fly: 30 2x15
-- DB Front Raise: 20 3x12 (slow eccentric)


The days have been getting away from me lately with work, the snow, and kids stuff. I don't normally go heavy on two major moves in one day like this, but since I missed Bench Friday and yesterday I decided to combine rather than push everything back.

First time pressing 3 plates since mid-September! Felt great and no shoulder issues at all.
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Jsn3004 private msg quote post Address this user
Do you feel that bandpull aparts have helped your shoulder health? I have a handful of resistance bands at home so I feel I might as well just do 50-100 pull aparts a day.
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teewhat private msg quote post Address this user
I'm back to ss and im in
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wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by Jsn3004
Do you feel that bandpull aparts have helped your shoulder health? I have a handful of resistance bands at home so I feel I might as well just do 50-100 pull aparts a day.


I think it helps, but is certainly not a cure-all. I use them primarily as a warm-up move to soften up and get some blood in there. Even before squats I find it helps with bar positioning and grip. I've been doing them religiously for a few years now and still ended up with left rear delt issues starting last fall. For me, it seems whenever I go heavy on OHP for awhile I end up with issues. My advice would be to not only add the pullaparts, but to incorporate some rotation work into your routine on a consistent basis.
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wannabemuscular private msg quote post Address this user
Wednesday 2/15: Back/Biceps

Band Pullaparts: 40

Wide Grip Pulldown: 120x10, 140x10, 160x10

V-Grip Pulldown: 160 3x10

Cable Straight Arm Pushdowns: 60 3x10

Seated Cable Scapular Retraction: 85 2x12

Seated Cable Row: 165 3x12

Bent Over Reverse Fly: 30 2x12

DB Alternate Curls: 30 2x12

EZ Bar Curl: 60 3x12, 50 2x12

DB External Rotation: 15 3x15


Should have been Squat day today, but I got worked up pretty hard by the chiropractor yesterday and am a bit sore. We'll see how tomorrow feels or maybe I'll push to Friday.
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wannabemuscular private msg quote post Address this user
Satruday 2/18 - SQUATS and DEADS

Warmup:
- Elliptical: 2 minutes
- Band Pullaparts
- Stretching
- Squats with no bar or weight.

Squats: (high bar, beltless)
-- 135x10, 225x10, 315x5 (final reps paused)
-- 365x3, 400 3x2, 315x10

Lying Leg Curls: 130 4x8

Standing Calf Raise:
-- 65lb DB on shoulder - 3x20

Band TKEs: 3x12 (elitefts grey)


Thanks to @eknight for the TKEs. They are awesome!

Was just planning on hitting a few singles at 400, but felt good so did doubles.


Playlist: Overkill - Ironbound
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NorIda private msg quote post Address this user
@wannabemuscular I enjoy TKEs as well, but I only have a green elitefts band. Need to up my game!
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wannabemuscular private msg quote post Address this user
@NorIda My Quads are sore AF today. Way more than usual after a squat session.
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wannabemuscular private msg quote post Address this user
My humble, but more than adequate home gym. Straightened up a bit yesterday and hung my bars, belts, and bands.











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NaturalBrawn private msg quote post Address this user
I should really do this, save me gas/membership but id lose so much entertainment value...
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wannabemuscular private msg quote post Address this user
@NaturalBrawn It would be quite expensive to just go out and set yourself up a home gym. Easily a few years worth of membership fees. I've accumulated this stuff over many many years. The bench is probably 20 years old. I also have a treadmill and elliptical.
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wannabemuscular private msg quote post Address this user
Sunday 2/19 - Chest/Shoulders/Triceps

Band Pullaparts: 60

High Band Row: 40

Swiss Bar Bench Press: (final reps paused)
-- 135x10, 185x10, 235x5, 275x3, 295x2, 300 2x2, 235x11

Superset:
- Band Internal Rotation: 2x15
- DB External Rotation: 15 2x15

Swiss Bar Pin Press: 285 3x3 (dead stop each rep)

Superset:
- DB Lateral Raise: 20 3x10 (slow eccentric)
- DB Front Raise: 20 3x10 (slow eccentric)

Dips: 15, 12, 10

Bench Dips: 2x15


Bench is feeling awesome. I'll have to go back to straight bar soon.

Playlist: Metallica - Master of Puppets
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wannabemuscular private msg quote post Address this user
Monday 2/20: Back/Biceps

Wide Grip Pulldown: 120x10, 140x10, 160 2x10

V-Grip Pulldown:
- 160x10, 180 2x6
- Dropset: 180x6, 140x8, 100x16

Cable Straight Arm Pushdowns: 65 3x10

Seated Cable Scapular Retraction: 90 3x12

Bent Over Reverse Fly:
- 30x10
- Dropset: 30x10, 15x15

DB Alternate Curls: 30 2x12

EZ Bar Curl: 60 3x12

Hammer Strength Row: 160 3x12
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Jsn3004 private msg quote post Address this user
No more Arnold poster behind the powerrack? Either way reps for the 'Murican flag.
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wannabemuscular private msg quote post Address this user
@Jsn3004 yeah man. Time for a change.
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wannabemuscular private msg quote post Address this user
Wednesday 2/22: Deads and stuff

Band Pullaparts: 40

Band Pulldowns: 40

Deadlifts: (beltless)
-- 135x10, 225x5, 315x5, 375x5, 415x3, 455 3x2

Pull-ups: 2x8 (neutral/hammer grip)

DB One Arm Row: 65 2x12

Tri-set:
- Band TKEs: 2x12 (grey band)
- Hip Flexor Band Pulls: 2x12 (green band)
- Band Kickbacks: 2x12 (green band)

Superset:
- Bent Over Reverse Fly: 30 2x15
- EZ Bar Preacher Curls: 75 2x12


Playlist: Pantera - Far Beyond Driven
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lolssons private msg quote post Address this user
Nice looking home gym and glad to see that you are still hitting it hard!
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wannabemuscular private msg quote post Address this user
Friday 2/24 - Chest/Shoulders/Triceps

Band Pullaparts: 60

Band Dislocations

High Band Row: 40

Swiss Bar Bench Press: (final reps paused)
-- 135x10, 185x10, 235x5, 275x3, 305 3x2, 240x10

Superset:
- Band Internal Rotation: 2x15
- DB External Rotation: 15 2x15

Close Grip Swiss Bar Pin Press: 275 3x3 (dead stop each rep)

Superset:
- DB Lateral Raise: 20 3x10 (slow eccentric)
- DB Front Raise: 20 3x10 (slow eccentric)

Dips: 18, 15, 12

Band Overhead Triceps Extensions: 3x12 (grey band)


Playlist: White Zombie
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NaturalBrawn private msg quote post Address this user
How far do you drop the bar down on your CGBP?

Touching chest, or until upper arm is parallel with the upper body?
Post 29 • IP   flag post
wannabemuscular private msg quote post Address this user
On CGBP I come down to the chest.
On CG Pin Press I have the bar about 4 inches off the chest.
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336178 65 30
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