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Another LOG for the Old Man18695

wannabemuscular private msg quote post Address this user
Deads day!

Gonna go for some short rest heavy singles.
Post 51 • IP   flag post
wannabemuscular private msg quote post Address this user
Friday 3/31: Deads and stuff

Band Pullaparts: 40
Band Dislocations
Band Pulldowns: 30

Deadlifts: (conventional, beltless)
-- 135x10, 225x10, 315x5, 385x5, 435x3
-- 475 6x1 (60 seconds rest - this was fun!)

Barbell Shrug: 265 3x10

Superset:
- Band TKEs: 3x12 (elitefts grey)
- Standing Calf Raise: 85lb DB - 3x20


Playlist: Amazon Prime playlist - "Wake Up: Metal"
.
Post 52 • IP   flag post
EagleRare10 private msg quote post Address this user
I've been a fan of the one arm pull downs as well, I can feel the lat contraction moreso than with other pulldowns
Post 53 • IP   flag post
wannabemuscular private msg quote post Address this user
Saturday 4/1 - Chest/Shoulders/Triceps

Band Pullaparts: 60
Band Dislocations
High Band Row: 30

Bench Press:
-- 135x10, 185x10, 235x5, 275 5x3 (final reps paused)

Close Grip Swiss Bar Pin Press: 235 3x5 (dead stop each rep)

Tri-set:
- DB Lateral Raise: 15 3x10 (slow eccentric)
- DB Arnold Press: 30 3x10
- Band Overhead Triceps Extensions: 3x10 (grey band)

Superset: (arms abducted)
- Band Internal Rotation: 3x20
- DB External Rotation: 15 3x15


Playlist: Amazon Prime playlist - "Speed & Thrash Metal"
.
Post 54 • IP   flag post
wannabemuscular private msg quote post Address this user
Well, I'm on steroids.


Came down with Acute Bronchitis and was prescribed steriods (prednisone), an inhaler, and antibiotics. I'll be down and out for a few days at least until I can breath again.
Post 55 • IP   flag post


Cannonball private msg quote post Address this user
Juicer! JK.

Does your shoulders feel better with or without pause? Usually shoulder problem vanish if one pauses on all reps, but on rare occasions it's the opposite. Boris Sheiko recommends pausing on the first, or all, rep(s).
Post 56 • IP   flag post
wannabemuscular private msg quote post Address this user
Can't say for sure, but I think I can tend to get sloppy with AMRAP or TnG sets. I like pausing all or at least the last rep. This way I don't put myself in a position to fail or get sloppy at the end of the set.

Still sick as a dog here. Honestly, don't feel much better since Monday. Yesterday was the worst day of all. The coughing was absolutely painful in my chest.
Post 57 • IP   flag post
wannabemuscular private msg quote post Address this user
Wednesday 4/12: Some quick Back and Legs

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

Cable One Arm Lat Pulldown: 70 3x8

Seated Cable Scapular Retraction: 100 2x12

Seated Cable Row: 160 2x12

DB Alternate Curls: 30 2x12

Leg Press Machine: 250 4x12

Seated Leg Curl: 110 3x12


Just starting to get back after a bout of Bronchitis. Still not 100%, but good enough to get some quick work in. On a positive note, after a course of prednisone and almost 2 weeks of inactivity my achy right knee feels great!

Spring is here and summer is right around the corner. Time to get into gear and ramp up the work!
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wannabemuscular private msg quote post Address this user
Friday 4/14 - Chest/Shoulders/Tris

Hammer Strength Chest Press:
-- 100x15, 120x12, 140 2x10
-- Dropset: 140x10, 100x8, 80x8

Hammer Strength Shoulder Press: 100 3x10

Superset:
- DB Fly: 25 2x12
- DB Arnold Press: 25 2x10

Triceps Dip Machine: 190x8, 150x10, 150x12

Superset: (arms adducted)
- Cable Internal Rotation: 15 3x15
- Cable External Rotation: 10 3x15

Cable Triceps Pushdown: 50 3x12


Felt so weak. Have to get my energy back since the bronchitis. I feel so depleted.
.
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wannabemuscular private msg quote post Address this user
Saturday 4/15: Back, Biceps, and some Legs

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

Cable One Arm Lat Pulldown: 70 x8,8,5,5 (alternating arms, no rest)

Cable Straight Arm Pushdown: 65 3x10

Hammer Strength Row:
-- 140 3x12
-- Dropset: 160x10, 120x8, 100x8

DB Alternate Curls: 35x10

Bent Over Reverse Fly: 25 2x12

EZ Bar Curl: 60 3x12

Leg Press Machine: 270 4x12

Seated Leg Curl: 130 3x10
.
Post 60 • IP   flag post
wannabemuscular private msg quote post Address this user
Tuesday 4/18 - Chest/Shoulders/Tris

Bent Over Reverse Fly: 15x25

Dips: 20

Hammer Strength Chest Press:
-- 140 3x12
-- Dropset: 200x4, 140x4, 100x8

Hammer Strength Shoulder Press: 100 3x10

Superset:
- DB Fly: 35 3x12
- DB Lateral Raise: 15 3x10 (slow eccentric)

Triceps Dip Machine: 180 3x12

Superset: (arms adducted)
- Cable Internal Rotation: 15 3x15
- Cable External Rotation: 10 3x15

Cable Triceps Pushdown:
-- 60 2x12
-- Dropset: 70x10, 50x8, 30x15
.
Post 61 • IP   flag post
wannabemuscular private msg quote post Address this user
Wednesday 4/19: Front Squats, Deads, and stuff

Band Pullaparts: 50
Band Pulldowns: 30

Front Squats: (oly grip, beltless)
-- 135x5, 185x5, 235 3x5

Deadlifts: (conventional, beltless)
-- 225x5, 315x5, 385x5, 435x3, 465 3x2

Barbell Shrug: 275 3x10

Superset:
- Band TKEs: 3x12 (elitefts grey)
- Standing Calf Raise: 85lb DB - 3x15


I like the Front Squat / Deadlift combo. I'll probably do this for a few weeks at least. The Front Squats were pretty rough today even though they were relatively light weight. I have to get used to them again.
.
Post 62 • IP   flag post
wannabemuscular private msg quote post Address this user
Saturday 4/22 - Chest/Shoulders/Triceps

Band Pullaparts: 60
Band Dislocations
High Band Row: 30

Bench Press:
-- 135x10, 185x10, 235x5, 275x4, 285x3, 295 2x2, 225x10 (final reps paused)

Close Grip Pin Press: 225 3x5 (dead stop each rep)

Superset:
- DB Lateral Raise: 15 3x12 (slow eccentric)
- Band Overhead Triceps Extensions: 3x12 (grey band)

Superset: (arms abducted)
- Band Internal Rotation: 3x20
- DB External Rotation: 15 3x15


Felt like shit tonight. Lots of stress this week. A friend of my wife's died of cancer, unexpected car repairs on one car, the other car totaled in an accident (everyone is OK), and then my son got hurt at school and ended up with an abrasion on his cornea. I hope the shit-storm is over!
.
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wannabemuscular private msg quote post Address this user
Wednesday 4/26: Back and Biceps

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

Cable One Arm Lat Pulldown: 70 x10,8,6 (alternating arms, no rest)

Cable Straight Arm Pushdown: 70 3x10

Seated Cable Scapular Retractions: 100x12, 110x12

Bent Over Reverse Fly: 25 2x12

Hammer Strength Row:
-- 160 2x12
-- Dropset: 180x12, 140x8, 110x12

DB Alternate Curls: 35 2x10

Superset: (arms adducted)
- Cable Internal Rotation: 17.5x15
- Cable External Rotation: 12.5x15, 12.5 2x12

EZ Bar Curl: 60 3x12


Felt good tonight. Hopefully the stress levels are going down and things will get back to normal now.
.
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wannabemuscular private msg quote post Address this user
Friday 4/28 - Chest/Shoulders/Triceps

Band Pullaparts: 60
Band Dislocations
High Band Row: 20

Bench Press:
-- 135x10, 185x10, 235x5 (final reps paused)
-- 275x1, 285x1, 295x1, 305x1, 315x1, 325x1 (long pause)
-- 225 5x5 (all paused)

Close Grip Pin Press: 255 x10 singles (20-30 seconds rest)

Superset:
-- DB Lateral Raise: 15 3x12 (slow eccentric)
-- Band Overhead Triceps Extensions: 3x12 (grey band)

Band Internal Rotation: 2x15 (abducted)

DB External Rotation: 15 2x15 (abducted)


The CGPP were really fun the way I did them. I highly recommend!
.
Post 65 • IP   flag post
NaturalBrawn private msg quote post Address this user
When you resting between the CGBP, are you still loaded in the bottom position or have you re-racked / off tension.. that might sound odd, I usually have the pins set at a point where id have to get tight to get underneath in a good CGBP position and then the bolts that I rack from set above. So I effectively eccentric down to the pins, pause and then concentric - 1 rep, after 10 reps re-rack into the bolts above, rest 3-5mins.

Im guessing, if you are resting on the pins, they are set so there is room to completely disengage for a comfortable 30secs?
Post 66 • IP   flag post
wannabemuscular private msg quote post Address this user
Dead stop and tension completely released for each rep.
I have my pins set at approx. 4 inches off the chest.
Post 67 • IP   flag post
Cannonball private msg quote post Address this user
Also known as dead bench if you have the pins set up as same height as your chest!

https://www.youtube.com/watch?v=Xq5efWfu8ak
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wannabemuscular private msg quote post Address this user
Monday 5/1: Back

Wide Grip Pulldown:
-- 120x10, 140x10, 160x10
-- Dropset: 200x8, 160x8, 120x8

Cable Straight Arm Pushdown: 70 2x12

Seated Cable Scapular Retractions: 110 2x12

Bent Over Reverse Fly: 25 2x12

Hammer Strength Row:
-- 160 3x12
-- Dropset: 200x10, 160x8, 120x12

DB Alternate Curl: 35x12

Superset: (arms adducted)
- Cable Internal Rotation: 15 2x15
- Cable External Rotation: 10 2x15
.
Post 69 • IP   flag post
wannabemuscular private msg quote post Address this user
Wednesday 5/3 - Chest/Shoulders/Triceps

Band Pullaparts: 60
Band Dislocations
High Band Row: 30

Bench Press:
-- 135x10, 185x10, 235x5 (final reps paused)
-- 285x1, 300x1, 315x1, 325x1, 335x1 (long pause)
-- 235x8, 235x6 (all paused)

Close Grip Pin Press: 260 x10 singles (20-30 seconds rest)

Superset:
-- DB Lateral Raise: 15 3x12 (slow eccentric)
-- Band Overhead Triceps Extensions: 3x12 (grey band)

DB External Rotation: 15 3x12 (abducted)

DB Overhead Triceps Press: 85 3x12
.
Post 70 • IP   flag post
wannabemuscular private msg quote post Address this user
Friday 5/5: Front Squats, Deads, and stuff

Band Pullaparts: 40
Band Dislocations
Band Pulldowns: 20

Front Squats: (oly grip, beltless)
-- 135x5, 185x5, 235x3, 265 3x3

Deadlifts: (conventional, beltless)
-- 225x5, 315x5, 405x5, 465 3x3

Barbell Shrug: 285 3x12

Standing Calf Raise: 85 3x25 (85lb DB on shoulder)

EZ Bar Curl: 85 3x12
.
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wannabemuscular private msg quote post Address this user

Post 72 • IP   flag post
wannabemuscular private msg quote post Address this user
Sunday 5/7: Back, Biceps

Wide Grip Pulldown:
-- 120x12, 140x12, 160x12
-- Dropset: 200x6, 160x6, 120x8

V-Grip Pulldown: 180 3x6

Cable Straight Arm Pushdown: 70 2x12

Seated Cable Scapular Retractions: 110 2x12

Bent Over Reverse Fly: 25 2x12

DB External Rotation: 15 3x12 (abducted)

DB Alternate Curl: 35x12

Hammer Strength Row:
-- 160 3x12
-- Dropset: 220x8, 170x8, 130x12

Machine Preacher Curl:
-- 80 2x10
-- Dropset: 80x10, 65x8, 45x12
.
Post 73 • IP   flag post
wannabemuscular private msg quote post Address this user
Wednesday 5/10 - Bench and stuff

Band Pullaparts: 60
Band Dislocations
High Band Row: 30

Bench Press:
-- 135x10, 185x10, 235x5 (final reps paused)
-- 285x1, 300x1, 315x1, 330x1, 340x1 (long pause)
-- 240x9 (all paused)

DB External Rotation: 15x20, 15 2x15 (abducted)

Superset:
-- DB Front Raise: 20 4x12
-- DB Overhead Triceps Press: 85 4x12
.
Post 74 • IP   flag post
wannabemuscular private msg quote post Address this user
Saturday 5/13: Front Squats, Deads, and stuff

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 30

Front Squats: (oly grip, beltless)
-- 135x5, 185x5, 235x5, 275 3x5

Deadlifts: (conventional, beltless)
-- 225x5, 315x5, 405x5, 455x3, 485 3x3

Chin-ups: 3x5

Bent Over Reverse Fly: 30 3x12

EZ Bar Curl: 85 3x12


Front Squats are starting to feel much better. The Oly rack position was much more comfortable today. I think I'll be able to start cranking the weight up now.

Playlist: Beastie Boys - Licensed To Ill
.
Post 75 • IP   flag post
wannabemuscular private msg quote post Address this user
Mondday 5/15 - Bench and stuff

Band Pullaparts: 60
Band Dislocations
High Band Row: 30

Bench Press:
-- 135x10, 185x10, 235x5 (final reps paused)
-- 285x3, 300x3, 315x3, 325 2x2, 240x7 (all paused)

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

DB Front Raise: 20 3x12

DB External Rotation: 15 4x12 (abducted)

Band Pullaparts: 20
Band Dislocations
.
Post 76 • IP   flag post
wannabemuscular private msg quote post Address this user
Wednesday 5/17: Deads and stuff

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 30

Deadlifts: (conventional, beltless)
-- 135x10, 225x10, 315x5, 405x5, 455x5, 485x3, 500x3, 315x10

Chin-ups: 3x5

Bent Over Reverse Fly: 30 3x12

Band TKEs: 3x12 (grey band)

EZ Bar Curl: 85 3x12


Deads are feeling great. I think I'm basically back to previous best territory. Now I just have to stay consistent and keep adding weight!
.
Post 77 • IP   flag post
wannabemuscular private msg quote post Address this user
Friday 5/19 - Bench and stuff

Band Pullaparts: 60
Band Dislocations
High Band Row: 30

Bench Press:
-- 135x10, 185x10, 235x5 (final reps paused)
-- 285x3, 300x3, 315 3x3, 235x9, 235x7 (all full pause)

DB External Rotation: 15 3x15 (abducted)

Superset:
-- DB Front Raise: 20 3x12
-- DB Overhead Triceps Press: 85 3x12

Band Dislocations


Time for a deload. Everything was tight tonight and my elbows are feeling a bit stiff.
.
Post 78 • IP   flag post
wannabemuscular private msg quote post Address this user
Monday 5/22: Back and stuff

Wide Grip Pulldown:
-- 120x10, 140x10, 160x10
-- Dropset: 200x8, 160x8, 120x10

V-Grip Pulldown: 160 3x8

Cable Straight Arm Pushdown: 70 2x12

Cable Straight Arm Side Pushdown: 20 2x12

Cable Internal Rotation: 15 3x15

Face Pull with External Rotation: 15 3x10

Seated Cable Scapular Retractions: 110 2x12

Hammer Strength Row:
-- 160 3x12
-- Dropset: 220x8, 170x8, 130x12
.
Post 79 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Hey @wannabemuscular, just realised I haven't posted in here since I've come back to the forum. Really cool to see your progress on bench lately, up a good amount from where I last remember. What's happening with overhead barbell presses now? Used to be a somerhing of a forte for you
Post 80 • IP   flag post
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