Training logs

[LadyLocust]

Thanksgiving day. Time for a pre-feast workout. One push lift, one pull lift, one lower body lift...

Lower body - barbell deadlift, 5x5
Push lift - dumbbell low angle incline press 3x10
Pull lift - face pulls 3x10

You did go on T-day!
Also good job on the dead-lift. It's like lifting a grown man with no help, well done.

 

[Spikedriver]

Almost forgot the rest of the workout:

Lat pulldowns 5x5 150
Face pulls 3x8 90
EZ bar curls 3x8 43
Rear delt flyes 3x10 8
DB hammer curls 3x8

 

[Rick]

I ate nothing extra for thanksgiving since I was on travel.
In past 2 weeks I was finally able to stop my descent into gluttony and cut my caloric intake by almost half.
It was easy too since i was on travel i was always moving and my world did not revolve around the next meal.

 

[LadyLocust]

I ate nothing extra for thanksgiving since I was on travel.
In past 2 weeks I was finally able to stop my descent into gluttony and cut my caloric intake by almost half.
It was easy too since i was on travel i was always moving and my world did not revolve around the next meal.

That's huge! Good job. Getting the act of eating out of our routine is the tough part. Nourishing our systems is relatively easy.

 

[Spikedriver]

Push day -

DB low incline press 5x5
DB shoulder press 3x12
Side delt raise 4x15
Front delt raise 4x15
Triceps pushdown 3x10
Skullcrushers 3x8

 

[MoBookworm1957]

Not doing much till I see Cardiologist on Monday.
Bummer!

 

[Spikedriver]

Not doing much till I see Cardiologist on Monday.
Bummer!

Hope it goes well!

 

[MoBookworm1957]

Hope it goes well!

Thanks Spikedriver.

 

[Spikedriver]

Pull day:

Barbell deadlift 4x5 205
Lat pulldown 4x6 155
Face pulls 3x12 70
EZ curls 3x12 37.5
Rear delt flyes 3x13 8 Concentration curl 1x25 10DB
Rear delt band pull apart 1x17

 

[Spikedriver]

Push day:

45° DB incline press 3x12
Lateral raise 3x10
Front raise 2x12
DB bench press 3x15, superset with exercise ball chest squeeze x60 seconds
Bus drivers 3x12
Lateral raise 1.5 rep 2x12

 

[Spikedriver]

Pull day:
Deadlift - 2 sets before shutting it down due to sore back
Rows - 3x8
Face pulls - 3x10
Rear delt flyes - 3x8
Bicep curls - 3x8

 

[Spikedriver]

Push day:

Low angle DB incline press - 4x7
Goblet squat 4x8
Seated DB overhead press - 3x15
DB front raise 3x10
DB lateral raise 3x10
DB shrugs 3x15
Triceps extension machine 3x15
Cable chest flyes 3x12
Triceps pushdown, light 3x20

 

[Spikedriver]

Pull day:

Deadlift 5x5 210
Seated row machine 3x8
Face pulls 3x10
Rear delt flyes 3x12
EZ bar curls 3x12

 

[MoBookworm1957]

Seems I had TIA(mini stroke).
Got new exercise program from Cardiologist and Physical T.

 

[Bacpacker]

Prayers goin up Mo

 

[MoBookworm1957]

Prayers goin up Mo

I'm doing well Backpacker.
Cardiologist and PT says I got Medical help in the right time frame.
Grand daughter helps me with the new exercises.
Only time she can make silly faces with me without getting in trouble for being rude.

 

[Bacpacker]

Glad to hear that Mo.

 

[Spikedriver]

Take care of yourself, Mo. My mom had a severe stroke at age 35. Later she had a series of TIAs around age 50. With proper meds she controlled those and she's still kicking and still sharp at age 81. I know you can handle this.

 

[Spikedriver]

Push day:

Goblet squats 3x10
Seated DB overhead press 3x15
DB Floor press 3x10
DB incline press 4x6
Lateral raises 3x15
Triceps pushdown 3x15
Skullcrushers 2x8

 

[Spikedriver]

Pull day:

Barbell deadlift 4x5 215
Lat pulldown 5x6 150
Face pulls 3x13 70
Rear delt flyes 3x12 10DB
EZ curls 3x10

 

[MoBookworm1957]

Take care of yourself, Mo. My mom had a severe stroke at age 35. Later she had a series of TIAs around age 50. With proper meds she controlled those and she's still kicking and still sharp at age 81. I know you can handle this.

Thanks Spike.

 

[MoBookworm1957]

Gave my self an early Christmas present Welso Pro 10.8x Recumbent bike to help with knees.

 

[Spikedriver]

Push day:

Seated DB overhead press - 3x15 25DB
Goblet squat - 4x8 55DB, protect the back
45° incline DB press - 4x5 45DB, still trying to rebuild those anterior delts...
Side delt raise - 3x15 10DB
Triceps cable pushdown 3x15 70 superset with leg extensions 3x8

 

[Spikedriver]

Cardio and stretches day

24 minutes on the bike
12 minutes on the treadmill
Lots of lower body stretches and some light resistance band work

 

[Rick]

All the best Mo!

 

[Rick]

Today I had a (almost) full body workout in the Gym.
First one in months.
I am in pain.
I suspect I will be in more pain tomorrow.
but its a good pain.

3 sets pullups (assisted)
3 sets squats (light)
3 sets dips (assisted)
2 sets hip adductions
2 sets hip abductions
3 sets back extensions.

Next time pushes, flies and raises.

Tomorrow I am doing dynamic night shooting at the range to get ready for my next compition.
Hopefully I wont be in too much pain to move.

 

[Spikedriver]

@Rick I know that pain well. My shoulders and Triceps are feeling it from the amount of reps I did the other day. Tomorrow is pull day and I plan to deadlift pretty heavy (well, heavy for me) so it probably won't get much better for a few days. Protein and ibuprofen are my friends right now. I need to get back on a more regular lifting schedule so my body gets adapted better...

 

[Rick]

@Rick I know that pain well. My shoulders and Triceps are feeling it from the amount of reps I did the other day. Tomorrow is pull day and I plan to deadlift pretty heavy (well, heavy for me) so it probably won't get much better for a few days. Protein and ibuprofen are my friends right now. I need to get back on a more regular lifting schedule so my body gets adapted better...

be very very careful with Ibuprofen.
I used to use it all the time when I had a 5 times a week lifting schedule.

but it has been shown to lower testosterone.
Use naproxen based NSAIDs instead.

Also consider limiting your use of NSAIDs in general.
and ONLY use them on a full stomach.
If you dont take them with a meal they will, not may, but will cause ulcers eventually.

 

[Spikedriver]

I use ibuprofen rarely enough that I'm not concerned about side effects. Once or twice a month is all. I use naproxen too but it actually tears my guts up just as bad as ibuprofen. In general I don't use any pain relievers unless absolutely necessary...

 

[Rick]

I use ibuprofen rarely enough that I'm not concerned about side effects. Once or twice a month is all. I use naproxen too but it actually tears my guts up just as bad as ibuprofen. In general I don't use any pain relievers unless absolutely necessary...

I did not mean ot imply that Naproxen is easier on the stomach lining, but that Ibuprofen is a testosterone depressant. There has only been one study out on this That I saw but it had a lot of data in it.