The Oldlifter's road to recovery and 250lbs

[oldlifter50]

Yes gonna drop to 250, did my best lifting at that weight and gonna get back. Not to mention for lower body fat, increased energy, flexibility, and drive the neighborhood women wild.

The chiropractor told me we would use a multi faceted approach to my elbow issues. In short several techniques and he gets a new truck. Today we started with acupuncture. He put 4 needles in each arm for 15 minutes. I sat still and meditated, then began visualizing my lifting.

Then he began twisting my arms, having me flex from different positions and then stretch it back further each time. Man some intense pain in this stuff. He then pulled the arms popping in a few ways, then living dangerously he pulled each of my fingers. The whole session took about 45 mins and he taught me a new stretching move for my shoulders then gave me the bad and the good news. I need a full body deep tissue massage, that is the bad. He suggested I get it from my favorite massage therapist.:bear::bear:

My wife will hate that. He mentioned my biceps are shortened, and need to quit firing so much as it turns off the triceps. So no biceps training for 4 to 6 weeks.

Will see him again Monday and begin my training then too.

Only 28 weeks until the Longhorn Open in Austin.

[oldlifter50]

Well doing some cardio in the interim til Monday.
30 mins on the elliptical
15 mins on stationary bike
5 sets of 25 crunches with feet on bench.

Made me feel a lot better not to mention less than an hour for a workout. I am so looking forward to Monday as will be training with partners again for first time since the passing of my last partner and buddy.

[bigdamray]

Sounds like a plan Al. Have you considered going 242?

[oldlifter50]

Saturday May 11

Treadmill 45 mins supposedly 2.15 miles
Elbow and upper body stretches
Leg raises off end of bench 5 sets of 25
Recumbant bike 15 mins

Sweated a gallon and it showed. I made a discovery about my bench press. The 385 I made in the gym before the meet is only 5kg from breaking the USAPL state bench record held by the great Ernie Surrell set in 2003. So I will be working hard for that one in November.

OK, so I get home and the wife recorded a show and was watching it. Tom Jones in concert. He was a mega star 30 years ago. I said he is getting older, her reply was yes, but still looks and sounds good. Then she mentioned something to the effect that he still has his bulge. I said only difference is now it is from a wrinkle in his depends.

[kook]

Good to see you've set up a plan to come back OL!
Now get at it!

[Big Sky Guy]

Good plan OL! 250 ain't a bad number at all.

[oldlifter50]

May 12 and another session. Weighed myself this morning and bdwt is 265 lbs.

Well he began with the acupuncture again. I close my eyes when he does it. Not because of seeing needles stuck into me, but to fantasize it is being done by some hot Asian chick or my wife. Then he did the push flex and stretch and pop. This chiro has a death wish though. He does this bit of pulling my fingers, and this after all the stories about my flatulence. Then also popped my shoulders.

Then to the gym for 40 minutes on the elliptical, followed by stability ball crunches then 15 mins on the recumbant bike. Lots of sweat today. Now to rest and get ready for work tomorrow.

[Nick]

Nice job. Good luck with the cut and the recomp... sounds like you have enough time to do it slowly and not have to sacrafice lbm or strength to get there. Make it happen bro.

[oldlifter50]

Well hit the gym with cardio again.
May 13

I did 45 mins on the elliptical trainer that is the longest I have ever been on the thing.
Stretching routine for about 10 mins and can feel the elbows and biceps starting to release.
Hi chair leg raises 5 sets of 15
Recumbant bike for 15 mins and out of there. Looks like a storm is a coming tonight so gotta get home and be ready to protect the wife from all the bad weather, :cuddle::cuddle::cuddle::drool::kiss:

[Nick]

You're a great husband! Nice work, fat is gonna drop right off.

[Big Sky Guy]

Your a good man OL! I am sure she appreciated you trying to get her into the tub in case there was a tornado!!!

[oldlifter50]

You're a great husband! Nice work, fat is gonna drop right off.

I try to protect her from all the elements. :kiss: and keep the bad weather from her.


Your a good man OL! I am sure she appreciated you trying to get her into the tub in case there was a tornado!!!

Yes you know the drill :hyper:

[oldlifter50]

Had a shorter one today May 14

Elliptical trainer 30 mins
stetching
crunches on decline board 5 sets of 20
Stationary bike 10 mins

Had a powerlifting judge there and I benched the bar to see how it looked to him. He said damn near perfect extension. So look out benchers I will be back.

Am trying to vary up routines so I can keep it fresh. Have another session with the chiro tomorrow and looking forward to it.

These are pics taken by my sweetie on Monday of me at 265 lbs. This is what an oldlifter looks like.

644

[IliekFude]

Lookin strong fer n old lifter. Yoked up mang! Nice benchin belly too. Im a lil envious.

[oldlifter50]

Lookin strong fer n old lifter. Yoked up mang! Nice benchin belly too. Im a lil envious.

Thanks man, just want to make sure the little woman can keep her arms around me. I told the wife I want to lose the weight to be on the cover of the swimsuit edition of Modern Maturity magazine.:redevil:

[oldlifter50]

Had another great session today with the chiro.

May 15

After the acupuncture he went to work with great intensity. He pulled and popped my arms like crazy, and dug his thumbs in. He stick his thumb in my bicep, twists the lower arm into a wierd position and says press against his hand. You would be surprised how high your voice can get when you say you are pressing. At the end of the session he had me stand against the wall and press upper arms against the wall. He checked the angle of the elbow and it is within a couple of degrees of perfect. Also I can train again next week. So look out world the hot looking old lifter is back. He figures 1 maybe 2 sessions and we will be done.

A serious note for all. Stretching really pays, correct stretching pays dividends. He taught me some upper body stuff and I will use it wisely. Start stretching at a younger age and you will be better off when you get to my age.

[oldlifter50]

May 18
Well worked my butt off yesterday doing some landscaping at the house. Digging out old landscape ties that were rotting and falling apart and loaded with termites. Killing said bugs and treating the whole area for the damn things. The putting new in with pressure treated landscape timbers. Also lawn work and just plain sweating like a stinky hog.

So on Sunday got to the gym and did
elliptical trainer for 30 mins
complete stretching routine
hip thrusts 5 sets of 15
recumbant bike for 20 mins.

Tomorrow begins new training cycle.

[kook]

Good to see the rehab is going well! I'm a big fan of chiro when you find the right one, so hope it does good for you.

Nice work getting all this cardio done!

[oldlifter50]

Good to see the rehab is going well! I'm a big fan of chiro when you find the right one, so hope it does good for you.

Nice work getting all this cardio done!


Seems to be doing the trick. So now to begin the assault on the 187.5 kg bench press.

[oldlifter50]

OK something came up, had to take my step son to doctor for school athletic physical and so did not get out in time to train.

Tuesday May 20 had a great cardio workout
elliptical trainer 45 mins
stability ball crunches 5 sets of 25
stretching routine.

Good way to get ready to bench.

[IliekFude]

You should look into ultrasound for yr elbow.
Its workin for my knee and the lady doing it has sons who pitch both have or have had elbow issues and she says ultrasound is the thing.
I told her how benching flares mine up n she said it'd blow up scar tissue and help get blood to the area.

[oldlifter50]

You should look into ultrasound for yr elbow.
Its workin for my knee and the lady doing it has sons who pitch both have or have had elbow issues and she says ultrasound is the thing.
I told her how benching flares mine up n she said it'd blow up scar tissue and help get blood to the area.


Thanks for the tip. Will definitely look into that.

[oldlifter50]

Back at it

May 21 and back to the weights.:coolugh:

Did 5 mins on the stationary bike then stretched the whole upper body. Also did 2 rotator series
Bench press
12 with the bar
12 with 95
12 with 135
12 with 155
12 with 185
5 with 225
14 reps with 165 felt good

Incline dumbbell press
15 with 40 lbs
12 with 55 lbs

Pec Dec
2 sets of 15 with 130

Dumbbell press seated on stability ball first time ever so did not know what to expect so did
12 reps with 20
12 with 25

Overhead triceps extensions with the thick bar.
20 reps with 80
20 reps with 100
20 reps with 120

Hi chair leg raises.
5 sets of 20

Felt good and training with 2 great guys and learning more. Also for first time since I was a teenager I am not the oldest guy in the group.

[oldlifter50]

May 22 and had a long one.

Started out with chiropractor session. It was long and brutal, the way I like it. He said looking good and will make sure all is well in 2 weeks.

The to the gym:deadlift:

Stationary bike for 5 mins, stretch, and meditate.

Then to the deadlifts.

I did them standing on the block of 2x4's that have a 1/2 inch and no belt.
10 with 135
then received some good critiquing of my technique
5 with 135
5 with 225
5 with 280
5 with 310

shrugs
8 with 225
8 with 235
8 with 295

dumbbell rows
3 sets of 8 with 65
superset with
crunches feet on bench
3 sets of 25

palm facing lat pulldowns
3 sets of 10 with 150

Felt good to be at it again.

[Nick]

Glad to see you back at it OL. Enjoy this training cycle... there's gonna be some sweet vindication for you once it concludes.

[solidspine]

Keep posting your results it is good motivation, and I agree with the above, why not 242, for psychological reasons.

I was up to 200 and want to drop to 160, but my goal is 159 for the above mentioned reasons.

At 173 today.

[oldlifter50]

Glad to see you back at it OL. Enjoy this training cycle... there's gonna be some sweet vindication for you once it concludes.

Thanks Kab it does feel great. I am seriously thinking of doing my openers raw in November. Depends on how I feel. A friend of mine in Va. does raw meets and is a superheavy. At 50 he won Best Lifter in the raw meet at the Arnold this year. He told me at Nationals last year that I had a 600 lb pull in me if I get the right training I think I may have found it.


Keep posting your results it is good motivation, and I agree with the above, why not 242, for psychological reasons.

I was up to 200 and want to drop to 160, but my goal is 159 for the above mentioned reasons.

At 173 today.

Thanks we shall see how it goes.

[oldlifter50]

Friday May 23.

Forgot to put in that on Monday at the Dr. office I weighed myself and bodyweight was 263lbs.

Friday did
45 mins on the elliptical
stretches
leg raises off end of bench
6 sets of 20

now to go home and chase the wife for more cardio :coolugh:

[oldlifter50]

May 26
Bdwt 262

Well after a weekend of cardio doing landscaping I hit the gym today.

Not normal warmup though due to short time to train. Also helping a teen lifter going to USAPL open Nationals in 3 weeks.

Squats
No bar for 12 reps
stretch
Bar for 10
105 for 10
145 for 10
195 for 10
215 for 10
235 for 5 received analysis of my squat by Dan Helgenberger.

Front squats
SSB for 6
115 for 6
135 for 6
155 for 6

All no belt, just wearing sweats in gym without air co and outside temps in upper 90's.

Seated leg curls
20 reps with 80
20 reps with 100

Kettle bell pull thrus 25 lb bells
3 sets of 12

Wide legged crunches
5 sets of 25

Now to leave, eat and be envious of the kid. He is a 181 class 15 yrs old and in single ply gear squats over 500. Also polite and well mannered, and respectful. Kind of guy you wish your daughter would bring home, but she wants nothing to do with.

[Nick]

500 at 15? Unbelievable. I think it's great you do what you can to pass your knowledge on OL... its such a great part of the sport that people are so willing to share.

Great workout.

[matt1990]

15 years old...WowZa...thats a wow factor statment for the books.

Matt~

[oldlifter50]

Tuesday May 27

Elliptical trainer 45 mins

Cable side bends
20 each side with 100
20 each side with 110
20 each side with 120

Hi chair leg raises
4 sets of 25

Stretching.

I sweat a gallon tonight. Gonna make me strong and buff.

[matt1990]

You should get that kid to post on here man. To see someone at his age, kick that much ass in the weight room is impressive. lol.

Matt~

[oldlifter50]

Wed May 28

Started with 5 mins on the bike and then stretched
Then rotator series using 5 lb dumbbells and did 2 circuits

Bench press
12 with bar
12 with 95
12 with 135
12 with 195 loving this high rep stuff and the sweat shirt is soaked. Big surprise with wearing sweats in Tx in 90 degree plus heat.

Close grip bench press with purple mini and black monster mini bands around bar.
12 witth bar
12 with 95
12 with 115
12 with 135

Incline dumbbell press
12 with 45
12 with 55
12 with 60
12 with 50

Seated dumbbell military press
12 with 25
12 with 30
12 with 40
12 with 30

Overhead extensions with thick bar
20 with 100
20 with 120

Decline board crunches
5 sets of 20

all in all felt good. Now to feed this body.

[oldlifter50]

Thursday May 29

Well after 5 mins on the bike and stretching and meditating I got to work.

Deadlifts standing on the 4 inch block without a belt
10 with 135
5 with 135
5 with 225
5 with 275
5 with 315

Rolling thunder deadlifts
5 reps 25
5 reps 50
5 reps 75

Lat pulldowns with the widest possible hand placement to get some width
4 sets of 8 with 150

Ric Sha supersets
bent rows
3 sets of 6 with ric sha plus 90 lbs
shrugs
3 sets of 12 with ric sha plus 90

Hip thrusts
5 sets of 15

A great brutal session and I loved it.

[HerDOC2005]

How do you like the deads for reps off of the block? I think it feels to weird, I either do RDL or just singles off of the platform!

awesome work brother!

Peace

[matt1990]

I don't get how you can do deadlifts off a block or platform its like your asking god to take your lower back out man.

Matt~

[oldlifter50]

How do you like the deads for reps off of the block? I think it feels to weird, I either do RDL or just singles off of the platform!

awesome work brother!

Peace

Thanks pulling off the block is great for getting the bar started. Also because of the depth of the body you really get the lungs going too. A bunch of years ago I spent a couple months training deadlift here with Steve Goggins. We would stack 2 100 lb plates one on top of the other and stand on them and pull.


I don't get how you can do deadlifts off a block or platform its like your asking god to take your lower back out man.

Matt~

See the note above. Goggins swore by them. You can really develop some power out of the bottom, and it will help the squat too. Also training without the belt with proper technique will strengthen the lower back. A good way to start is to do them standing on a 45 lb plate.

[Nick]

You're a machine OL, no way around it. Now what's a rolling thunder deadlift?? :)

[oldlifter50]

You're a machine OL, no way around it. Now what's a rolling thunder deadlift?? :)

Thanks man, the rolling thunder deadlift is a one handed deadlift done with a special apparatus. Works the grip as much as hips and lower back. Check out the video.



YouTube - mark felix rolling thunder deadlift 260lbs (http://www.youtube.com/watch?v=nqEBGQLkRhg)

[oldlifter50]

Sunday June 1 and started the month off right.

Sled pulling each lap 200 ft
1 lap with 50 lbs on sled
3 laps with 100 lbs
3 laps with 150 lbs
Done in full sweats and on a sunny day with temps in the mid 90's.

Box jumps to a 12 inch box
5 jumps bodyweight
5 holding 10 lb dumbbell in each hand
5 with 20 lbs in each hand

Leg raises off end of bench with a 20 lb chain on my feet.
5 sets of 15

Recumbant bike
20 mins

took it easy since I am squatting tomorrow. Also consumed 1/3 gallon of water during this.

[kook]

Good to hear the training and weightloss is going well.
the rolling thunder is grip training at its finest.

i'm out there in the middle of nowhere so I've been bringing all my grippers and hex blocks to work on the grip, its fun.

[oldlifter50]

June 2 bodyweight 261.8 slight loss

Well back to basics on squat. Dan Helgenberger said I need to lose the timing on my squats in training. In other words controlled descent all the way to below parallel, then explode up. Still no belt and wearing sweats in Texas in June.
So did 10 no bar, stretch.

Then
10 with the bar
10 with 105
10 with 145
5 with 145 really feeling it in the upper quads
3 sets of 5 with 195
2 sets of 5 with 235
I will feel that in the morning. Results were my back was straighter, head better, breathing better, and felt the power out of the bottom.

Leg press triset done right leg, left leg, then both legs
using 180 on sled, 12 reps each leg, the 20 with both.
using 270 on the sled, 12 reps each leg, then 20 with both legs and slow controlled movements. I wonder if I will walk in the morning.

Standing leg curls,
12 each leg with 50
12 each leg with 60

Once had my late buddy doing these. I told him to do it as a 21 set, 7 right leg, 7 left leg, then 7 both. He tried it. :lol::lol::lol:

Reverse hypers
2 sets of 12 with 180

Crunches feet on the bench
5 sets of 25

I am so going to feel this tonight. May have to get the wife to massage the legs. :hi5:

[matt1990]

Are yous ure its your legs she will be massagin my friend?!?!?! hahah. Jking, looking good and even a slight loss is better then no loss at all. :D

Keep it up my friend,


Matt~

[oldlifter50]

Tuesday June 3

Cardio day
elliptical trainer 45 mins
vertical crunches 5 sets of 25 with green bands
stretching

This worked out the discomfort from squatting and burns lots of calories and might make a difference on how I look in a speedo.

[bigdamray]

Tuesday June 3

Cardio day
elliptical trainer 45 mins
vertical crunches 5 sets of 25 with green bands
stretching

This worked out the discomfort from squatting and burns lots of calories and might make a difference on how I look in a speedo.

Oh, for the love of God man, enough is enough!! My eyes, my eyes!! :horsepoop::turd:

[Nick]

:eek2:

LOL!

[oldlifter50]

Wednesday June 4

Hit the gym and did the 5 minutes on stationary bike. Gonna try to get in earlier on bench day and do 15 mins on the elliptical or the bike.

Chest pulls wide hand placement 50 reps 30 lbs
Pressdowns 50 reps 30 lbs.

Rotator series with 10 lbs 2 series.

Stretching and meditating.

Bench press time
12 reps with bar
12 reps 95
12 reps 135
10 reps with 175
10 reps with 200
8 reps with 225
6 reps with 250 felt great and a judge said elbows were great.

Incline dumbbell press palms facing
10 reps with 45
10 reps with 55
10 reps with 50

Gonna change and do decline dumbbell presses next 3 weeks. Really helps my bench plus lifts and keeps my breast perky. :rl:

Pec dec
15 reps with 140
15 reps with 150 good stretching on these.

Overhead presses with thick bar.
5 reps 55
5 reps 75
5 reps 95
5 reps 115 This was a tough one. Really felt the delts working and forearms.

Close grip bench presses
5 with 135
5 with 135 plus purple mini band
5 reps 135 with 2 purple mini bands
5 reps 135 with black monster mini band
5 reps 135 with black monster mini and purple mini bands and had great extension on all reps.

Hi chair leg raises
4 sets of 25

A long and tough one. I will be on the cover of the swimsuit issue of Modern Maturity magazine. :ohnoes:

[oldlifter50]

Oh, for the love of God man, enough is enough!! My eyes, my eyes!! :horsepoop::turd:


Aww put on sunglasses. Good to see you today.

[oldlifter50]

Thursday June 5

Well did the 5 mins on the bike and had a great stretch and meditation to start.

Deadlifts off 4 inch blocks.
10 with 135
5 with 225
5 with 275
then 2 other lifters mentioned something to me. They do not think I get much carry over from pulling off the block. I should be doing speed pulls off the floor and heavy rack pulls alternating weeks. So I did, hey when you have Dan Helgenberger coaching you who was at one time second in world to Ed Coan. The Matt Brown who pulls over 800, I listen. They are not my wife so I listen to them.:rofl:

3 sets of 3 with 315 making technique corrections as I went along. Felt pretty good too.

It was mentioned my upper back needs work too so
seated cable rows palms facing
10 reps with 150
10 reps with 180
10 reps with 200 add 10 lbs to each next week

Wide placement lat pulldowns
10 with 140
10 with 160
10 with 170 paying attention to form throughout.

Back feels great.

Dumbbell shrugs
12 reps with 60
12 reps with 70
12 reps with 85 next week start with 75's.

Decline board crunches
4 sets of 20 and out of there. Last year Jim Pope told me I had a 600 lb pull in me if I get some coaching.
For those of you who do not know Jim Pope. At the raw powerlifting meet at the Arnold he won best lifter in Masters. He is a superheavy and 50 years old still pulling well over 700 and squatting upper 600's and raw.

[IliekFude]

Dont take no for an answer ya sob!
GIT SUM!
good work so far.

[Big Sky Guy]

Nothin better than some good tips from people that are getting it done!

[Nick]

Nice job, slim! Hey anytime a guy who looks about 7 feet 300 with a giant mohawk tells me to change my approach to DLing, that it might work, I would listen to :D

[bigdamray]

Now this sounds like a workout that I would do!! Nice job AL!!

[oldlifter50]

Dont take no for an answer ya sob!
GIT SUM!
good work so far.

Thanks the body is really responding to this. Upping the volume is when I do best.


Nothin better than some good tips from people that are getting it done!

Agreed I am studying what they are telling me. When the advice is coming from guys who are in agreement with each other I listen.


Nice job, slim! Hey anytime a guy who looks about 7 feet 300 with a giant mohawk tells me to change my approach to DLing, that it might work, I would listen to :D

Especially from a guy who pulled 804 like he did. :pityfool:


Now this sounds like a workout that I would do!! Nice job AL!!
Good one thanks Ray. Dan and Matt had a good point. Looked back at old programs when I had my 501 pull in 2001. Did lots more upper back work, and no pulls off blocks. Pulling in Chucks is higher than my wrestling shoes. Forgot how great the dumbbell shrugs feel.

[oldlifter50]

Saturday June 7

Cardio day
Elliptical trainer 45 mins and did sweat a bit.
Incline board leg raises 6 sets of 15
stretching 10 mins.

Nice break and now to get back to the honey do's.:naughty:

[oldlifter50]

Monday June 9

A great one. Got to the gym and did my normal 5 mins on the bike, stretch and meditate.

Then squats with technique from last week.
12 no bar
10 with bar
10 with 105
The sets of 10 with such control going down really gets hard like about rep 7.
5 with 195
5 with 225
5 with 255
2 sets of 5 with 235 feeling stoked and everyone says squatting better than ever.

Leg press tri sets
12 left leg 12 right leg 20 with both legs using sled plus 200 then 300 lbs

One trainer in our gym watched me doing these once, then all of a sudden he has his clients doing them.

Seated leg curls
15 with 120
15 with 140
15 with 160

Incline back raises
3 trisets holding a 25 lb plate and did 10 face down 12 left side and 12 right side.

Stability ball crunches
5 sets of 30

I will feel this in the morning, and probably afternoon too.

[IliekFude]

Insane volume guy..
Dudes half yr age woulda been carrying around a barf bag tied to their necks for that workout.
Solid show brother.

[Nick]

Great squatting and unilateral leg work bro! Awesome job!

[kook]

nice squatting OL! I like that tri set with the leg press, i'm sure the quads are pumped up after that, may give it a try.

[oldlifter50]

Insane volume guy..
Dudes half yr age woulda been carrying around a barf bag tied to their necks for that workout.
Solid show brother.

Thanks, what is wierd is that I wear full sweats even in Texas heat. Sweat like a pig, but feel great.


Great squatting and unilateral leg work bro! Awesome job!

Thanks Kab the work level was manageable and the leg presses really felt great.


nice squatting OL! I like that tri set with the leg press, i'm sure the quads are pumped up after that, may give it a try.

Thanks Kook, the leg press idea I got reading Ed Coan's book. Just with my own sick minded twist. Tomorrow is a day of rest my way.

[oldlifter50]

Tuesday June 10 body weight 262 lbs.

Cardio day
Elliptical trainer 45 mins
Lying leg raises off end of bench 5 sets of 25
Dumbbell curls
3 sets of 15 with 20lbs
2 sets of 15 with 25 Doc said I should put biceps back in so figured a good day for it.

Stretching for 10 mins and whole workout took 1 hr 5 mins.

[Nick]

12 lb to go ! Curl jockey!

[oldlifter50]

12 lb to go ! Curl jockey!


Thanks Kab the cardio really feels good now.

[oldlifter50]

Wednesday June 11

Got to the gym late had to have my glasses fixed. Had a lens pop out when I got home from work. I told my wife it was her fault. Told her she is so eye poppingly beautiful, the pressure got to the lens.:roses:
I missed my 5 minute post work nap since had to go to the eye doctor with the glasses.

Bench press
12 with the bar
12 with 95
12 with 135
5 with 185
10 with 205
8 with 235
5 with 255 go for 6 reps next week.

Incline Barbell presses
5 reps with 100
5 with 135
5 with 155
5 with 175 start with 115 next week then 145. Feels good doing these again.

Pec Dec
15 with 150
15 with 160

Seated dumbbell military press
4 sets of 5 with 45 lbs

Standing french press
3 sets of 10 with 80 lbs

Crunches with feet on bench
5 sets of 25

Felt good and now to schmooz the wife.

Meals
Breakfast
6 egg white omelet with 1/4 cup onions, 1/4 fat free cheese and topped with habanero salsa
serving of various melons

mid morning snack
46 gm protein drink
bran muffin

lunch
sandwich made of 2 slices Orowheat 12 grain bread
5 oz turkey seasoned with garlic, jalapeno, cumin and chili powder
1 large leaf of leaf lettuce
2 slices pepper jack cheese
spread horseradish sauce

pre workout
smoothie of milk, protein powder berries and honey

post workout
subway sandwich honey oat bread foot long
double meat of roasted chicken breast
pepper jack cheese
spinach, onions, banana peppers, and topped with chipotle dressing

bed time
1 container of cottage cheese.

[Nick]

Nice benching bro.... doing great. Your wife must have died when u told her that, u're a funny dude.

[Big Sky Guy]

Volume, volume, volume :)

[oldlifter50]

Thanks for the complements guys.

Thursday June 12

Well did the 5 mins on the bike and stretched and meditated.

Deadlifts off the floor and no belt.
10 with 135
5 with 225
3 with 275
3 with 325 concentrating on taking slack out of the bar
3 with 335 my coach said really good reps
3 with 345 and felt really strong.

Seated cable rows palms down
10 reps with 160
10 reps with 190
10 reps with 210 a good fight on last 2 reps

Lat pulldowns really wide hand placement
12 reps with 140
12 with 160
12 with 180 maxed out on this wow

I can really feel the upper back now.

Dumbbell shrugs
12 with 75
12 with 85
12 with 95

Lying leg raises off end of bench
4 sets of 30

[IliekFude]

good work boss, hang in there. You'll get where ya wana be. Consistency, faith and grim determination will carry ya thru.
Age aint shit.

[oldlifter50]

good work boss, hang in there. You'll get where ya wana be. Consistency, faith and grim determination will carry ya thru.
Age aint shit.


Thanks hanging in there and age is only a number. You are only as old as you feel, and right now I feel like a 35 year old. But the wife won't let me have one.:Rawk:

[oldlifter50]

June 14

Elliptical trainer 45 mins

Grappler twists
12 with bar
10 with bar plus 10
3 sets of 10 with bar plus 15

Crunches
4 sets of 30

Dumbbell curls
15 with 20
15 with 25
15 with 30
15 with 25

Ivanko gripper
4 sets each hand 30 seconds each hand springs at 197 lbs

Stretch and meditate. The home and a few honey do's. Have to repair a broken window and play doctor and patient.

[oldlifter50]

Sunday June 15 Fathers day

Hit the gym for a quick cardio workout
Treadmill 45 mins mileage deal said I did 2.15 miles
Hi chair leg raises
5 sets of 20

Now to go and do a few things and get ready to enjoy the dinner my little woman is preparing for me.

[Nick]

Nice job OL... strength headed north, waistline headed south!

[kook]

good job gettin all this cardio done OL!

and a late happy fathers day to you!

[oldlifter50]

Nice job OL... strength headed north, waistline headed south!

Thanks and feeling great too


good job gettin all this cardio done OL!

and a late happy fathers day to you!


Thanks and did have a fun Fathers day, even though dads never get as good a gift as mothers do. We just cannot hang the guilt trip like women can.

[oldlifter50]

Monday June 16

Did the 5 mins on the bike and a great stretching routine then meditate.

Squat
12 with no bar
10 with bar
10 with 105
10 with 145
3 with 200
5 with 215
5 with 245
5 with 275, coaches say my form is perfect and will really put on some weight next week all without even a belt.

Leg press tri set
12 right leg 12 left leg 20 reps with both 1st set 220 lbs then next set 330 and I do not think I could get another rep out of either leg.

Icarian rows
4 sets of 5 with 140 and palms down.

Lat pulldowns
2 sets of 12 with 120

Green band vertical crunches
4 sets of 30 really works abs, lower back, obliques, and my cute butt. At least my wife says it is. :booty:

A great one and good news. When getting dressed this morning I noticed when I went to the bathroom, the belt was on the tightest notch. Have not seen that in some time. :surprised:

[IliekFude]

Nice work.
Lookin forward to the next squat report!

[oldlifter50]

Wednesday June 18

Did 30 mins on the treadmill then did the warming up and stretching and meditating.

Bench press time
12 with bar
12 with 95
12 with 135
12 with 185
12 with 205
8 with 225 hit the uprights on way up with last rep. So ended that set, was moving too fast again. I have to learn better control of the press.

Incline dumbbell press with purple band behind back and in hands while pressing
12 with 35 lbs
12 with 45 lbs bands add a lot at the top

Pec dec
15 with 150
15 with 160

Plate raises with 45 lb plate
2 sets of 12

Dips
2 sets of 12 bodyweight only

Overhead extensions
12 with 60
12 with 70

Lying leg raises
4 sets of 30

Will be leaving tomorrow for family reunion so more fun and games will miss deadlift and maybe squat workouts depending on when we get home. Great thing today was I put on a pair of jeans I have not been able to wear in a couple of years and they fastened easily.

Enjoy I will and will catch up with everyone next week.

[Nick]

Enjoy the reunion bro.... congrats on fitting into the old jeans, its a great feeling.

I can't do 30 minutes of cardio then tear up the weights like that, your ability to is something else man. Nice work.

[oldlifter50]

Well back at it after the big family reunion so I decided to go light. Details are on the Off Topic board.

Elliptical trainer 45 mins

Green band vertical crunches
6 sets of 25

Gripping 20 lb hex dumbbells on smooth sides
4 sets 15 seconds each these always get my forearms attention.

Stretching and meditating and it felt good.

[kook]

nothing like some good bbq.

I love the hex holds, I have some bigger hexes cut in half, so very wide but about 30 and 35lbs, great for the grip.

[oldlifter50]

June 25

Treadmill 25 mins

Warmup and stretch and meditate

Bench press
12 with bar
12 with 95
10 with 135
5 with 185
10 with 205
8 with 230
6 with 250 did the first 3 reps on one breath. Scared the hell out of my training partners.

Incline dumbbell press with purple band around my back
2 sets of 5 with 40
2 sets of 5 with 50 really concentrated on locking out each rep.

Pec dec
2 sets of 15 with 160

Medicine ball shots, done shooting ball straight up in air, hits the delts and triceps
4 sets of 6 with 25 lb ball. Liked the feeling of these.

Close grip bench press used purple band on each side of bar and affixed to the spools on bottom adds a lot on way up
4 sets of 5 with 135 and bands add about "I must be nuts." lbs at the top.

Leg raises off side of bench
5 sets of 15

[Nick]

Nice benching bro! Don't forget to breathe, breathing is what separates an Oldlifter from a Deadlifter!

[IliekFude]

Nice work OL.
Good benchin~

[oldlifter50]

Nice benching bro! Don't forget to breathe, breathing is what separates an Oldlifter from a Deadlifter!

True, just working on breathing control.


Nice work OL.
Good benchin~

Thanks man felt great and got really stoked afterward. My wonder woman made these mini meatloafs with 90% lean ground beef and I had 2 of them.

[oldlifter50]

Thursday June 26

Bike 5 mins stretch and meditate.

Deadlift
10 with 135
3 with 225
4 sets of 3 with 315 working on technique
5 with 225 special technique set too, got drill in the muscle memory.

Front squats with new gizmo. It looks like 2 miniature manta rays tied together.
2 sets of 5 with bar interesting feel
3 sets of 5 with 65 lbs interesting feel
2 sets of 5 with 85 and had feet spaced deadlift width apart. Trying to help the pull out of the bottom.

T bar rows
4 sets of 5 with 100 short rest between sets

Close grip pull downs
3 sets of 10 with 100 haven't done these in quite a while.

Stability ball crunches
Now home for food.
4 sets of 30 and outta there

[IliekFude]

mini meatloaf sounds badass. stick a popsicle stick in that sumbitch n we are cookin with class - mobil style.

[oldlifter50]

Saturday June 28

Elliptical 45 mins

Jumps to 12 inch box
5 reps
to 16 inches
3 sets of 5

Rolling Thunder deadlifts
1 each hand with 70
3 each hand with 105

Grappler twists bar plus
10 lbs for 10 reps
20 lbs for 10 reps
30 lbs for 10 reps

Then outta there.

[Nick]

Great job man, keep shrinkinng those fat cells!

[oldlifter50]

Monday June 30

Bodyweight 265 fitting into pants I have not been able to in a couple of years, punching new holes in my belts to the inside of the belt. Here is how I look now.

1026

Bike 5 mins stretch and meditate

Squats
12 no bar
12 bar
12 with 105
10 with 145
3 with 200
5 with 235
5 with 265
5 with 300
5 with 325 and no belt at all, just me in my sweats and these were great.


Leg press trisets
12 right leg
12 left leg
20 both legs
set 1 with 320
set 2 with 410 Lord my quads are tight.

vertical crunches
4 sets of 30 with green bands
1 set of 10 with blue bands

Dumbbell rows
4 sets of 5 with 80 lbs

lat pulldowns palms facing
3 sets of 10 with 140

[oldlifter50]

Tuesday July 1

Cardio day tryin' to make me into a sexy beast

Elliptical trainer 45 mins

Stretching

Dumbbell curls focusing on full extension at the bottom
20 with 20 lbs
15 with 25 lbs
12 with 30 lbs
10 with 35 lbs last rep was a fight, a good one.

Lying leg raises with chain on my feet
4 sets of 15

[kook]

Damn good work OL! Looking pretty lean too.
that diet and all the cardio has been working nicely for you.

[Nick]

Impressive squatting as always, OL. You're looking strong as heck and lean too... lots of progress in a short amount of time. Hard work does it every time.

[oldlifter50]

Damn good work OL! Looking pretty lean too.
that diet and all the cardio has been working nicely for you.

Thanks feeling damn good too.


Impressive squatting as always, OL. You're looking strong as heck and lean too... lots of progress in a short amount of time. Hard work does it every time.

Thanks, hard work is the key. Not being afraid to sweat is the key. One of my favorite Lombardi quotes sums up how BDR myself, and most on here feel.

I've never known a man worth his salt who in the long run, deep down in his heart, didn't appreciate the grind, the discipline. There is something good in men that really yearns for discipline."

[oldlifter50]

Wednesday July 2

Bike time for 7 mins the length of time my beginning song takes.

Chest pulls
50 reps with wide grip real wide and 40 lbs
pressdowns
50 reps with 30
Rotator series
2 trisets 10 reps per exercise with 10 lbs

Stretch and meditate time.

Bench Press
12 with the bar
12 with 95
10 with 135
5 with 185 and all on one breath
10 with 210 really working with the breath control and staying tight
6 with 235
6 with 255 felt strong

Decline dumbbell press
4 sets of 5 with 75 Love doing these

Incline flys
12 reps with 20
12 reps with 30

Seated dumbbell military press
4 sets of 5 with 40 and only 45 seconds rest between sets. Really felt these.

Dips
4 sets of 5 bodyweight only.

Standing french presses
3 sets of 5 with 60 lbs
1 sets of 5 with 80

superset with

Decline crunches
4 sets of 25

all in all a great one. Now to go home and stuff the old pie hole. Hey and new recipe for my turkey burgers I took the jalapenos out, and put habaneros in. Holy $#!^ fires up the old metabolism.

[oldlifter50]

Thursday July 3

Got to the gym late so did set of 12 no bar squats, stretch and meditate. Lots of stress at work so took it out on the weights.

Deadlifts
my coach worked on me and the form clicked today
7 reps with 135
3 reps with 135
3 reps with 225
3 reps with 275, his comment was form was letter perfect
3 reps with 315
3 reps with 325
3 reps with 335 and they felt lighter than the 315
3 reps with 350 all with good power and good strength and no belt.
Gonna add 10 lbs next week and really work. Main things he had me do, widen my hand placement, head and butt positioning, shoulder placement, getting the slack out of the bar.

Front squats with the new gizmo.
5 reps with 95
5 reps with 115
5 reps with 135
5 reps with 155
I like this deal not awkward like the safety squat bar, and really helping build the power and will raise the weight more next week.

T bar rows
4 sets of 5 with 110 add 15 lbs next week

Palm facing seated cable rows
2 sets of 10 with 150 and shrugged 5 reps at end of both sets. My back felt huge after these. I also like to shrug each rep when doing pulldowns.

Lying leg raises off end of bench
5 sets of 30

Now to get ready for the fourth. Everyone have a happy fourth of July and keep the men and women out there serving in the military in your thoughts and prayers as you celebrate.

[kook]

Nice bench training and DL training, looks like the weightloss has not hurt you at all.
Good to see even though you've been in this game for some time, you have no problem having someone check your form. a true man.

hope you had a good 4th with some good texas bbq!

[Nick]

You continue to strengthen an already strong back that will be ready to really handle some serious max effort loads at the next comp!!! You lead by example OL.

[oldlifter50]

Nice bench training and DL training, looks like the weightloss has not hurt you at all.
Good to see even though you've been in this game for some time, you have no problem having someone check your form. a true man.

hope you had a good 4th with some good texas bbq!

Thanks man had a great 4th and ate a bunch. I firmly believe the only time you can stop learning is when you are 6 ft under. No matter your age or how long you are involved in something you can always learn. True even on the job.


You continue to strengthen an already strong back that will be ready to really handle some serious max effort loads at the next comp!!! You lead by example OL.


Thanks Kab, I really believe in a strong core. Comes from the training in Tai Chi. The stronger your core the more you can build around it.

[oldlifter50]

Catching up to do.

Sunday July 6 worked out side.
Yoke walk carrying 2 55gal bags full of leaves and sticks and grass
stone lift picking up stones from front area ranging from 15 to about 50 lbs putting them in wheelbarrow.
Farmers walk with wheelbarrow pushing to the back yard.
Carrying both sections of the bird bath away about 50 lbs each.


Monday July 7

Monday July 7 bodyweight 262lbs going back down again.

Bike for 5 mins stretch and meditate

Squat
no bar for 10
bar for 10
145 for 10
205 for 3
245 for 5
275 for 5
305 for 5
335 for 2 first time ever with that much weight on me completely raw not even a belt.:pr3:
also checked last week, the 5 reps with 325 heaviest raw set of 5 ever.

Leg presses tri set
12 reps right leg, 12 reps left leg 20 reps both
first set 310
2nd set 380


Dumbbell rows
4 sets of 5 with 85 feels good will add 5 lbs next week.

Close grip pull downs
3 sets of 10 with 130

Vertical crunches
4 sets of 30 with green band.

Tuesday July 8
Treadmill 45 mins says I covered 2.44 miles.
Leg raises off end of bench
6 sets of 15 with chain on my feet.

Feels great not having to suck the gut in when nookie girls go by. It is in naturally now.

[Nick]

Congrats on the beltless PR!!! The core strengthening continues!!

[oldlifter50]

Wed July 9

Bike for 5 mins
chest pulls 50 reps with 40 lbs and wide grip
pressdowns 50 reps with 30 lbs
rotator series 2 sets using the 10 lb dumbbells
Stretch and meditate

Bench press
12 reps with bar
12 reps with 95
10 reps with 135 actually did 5 reps per breath
5 reps with 190
10 reps with 220
6 reps with 250
6 reps with 260

Decline dumbbell press
4 sets of 5 with 85

Seated dumbbell military presses
4 sets of 5 with 45 got stronger each set.

Close grip bench press with black monster min band around bar.
1 set of 5 with 135
3 sets of 5 with 165 the last set I felt great muscle tension

Dumbbell tricep extensions
7 sets of 8 with 20 lb dumbbells and 15 seconds rest between sets

Crunches with legs on bench
4 sets of 30

Can't wait til I get home and eat.

[IliekFude]

very good shit my man.
stay on track, consistency as ive said, will get you wherever you wana be.
stay healthy number 1 - dont be afraid to rest to stay healthy - and stay consistent as health allows.

[oldlifter50]

very good shit my man.
stay on track, consistency as ive said, will get you wherever you wana be.
stay healthy number 1 - dont be afraid to rest to stay healthy - and stay consistent as health allows.


Thanks, staying healthy is a key along with good food, rest, and a wife who knows how to use my percussion massager.

[oldlifter50]

Thursday July 10

No bar squats 10 reps
stretch and meditate

Deadlift
8 with 135
3 reps with 225
3 reps with 315
3 reps with 340
5 reps with 365 all no belt and in sweats. Comments were form great and looking really strong. Gotta video these next week. Just have to remember to not put them on any adult sites.

Zercher squats
4 sets of 5 with 125 rest time 1 minute

Barbell Rows
4 sets of 5 with 155 rest time 1 minute

Shrugs
3 sets of 10 with 225 wider hand placement putting pinkies on the ringlets. Really felt these in traps and upper back.

Leg raises off end of bench
4 sets of 30 abs are getting better

[oldlifter50]

Saturday July 12

It is 100 degrees out and I am training in full sweats again. However got an admiring glance from a hot woman when leaving and I was in my street clothes.

Cardio
Elliptical trainer 45 mins drank a lot of water doing this.

Grappler twists
10 reps with bar
10 reps with bar plus 15
10 reps with bar plus 25
10 reps with bar plus 35 using control on these I can really feel the work in the lower back, obliques up to lower lats. Awesome feel to it too.

Grappler shoulder press
10 reps with 20 lbs on each bar
10 reps with 25
10 reps with 30

Cable curls
15 reps with 65
15 reps with 75
15 reps with 85
15 reps with 95 even felt a slight pump on these.

Crunches with feet on bench about 2 feet apart
6 sets of 30

Plate flips for grip a karate training exercise
3 sets of 10 each hand with 5 lb plate. These I last did when LBJ was president. They work grip and coordination. The right hand is not a problem, but the left was kind of spastic on first set. Then missed the catch on one in third set with left hand. Luckily nobody saw it.

Now to rest up and get ready for squats on Monday.
OK also new pre workout drink. I bought this carbohydrate juice from the natural foods store, mixed it with protein powder, blueberries, strawberries, and a banana. I am monitoring my workouts and how I feel for 4 weeks. Gonna watch this one.

[Nick]

Awesome deadlifting, looking forward to a possible vid! Keep killin it bro!

[oldlifter50]

Alright yesterday I planted 3 shrubs in the morning heat. Then cleaned up and took the family bowling. Watching me bowling is something. My wife was cursing for not bringing the video camera, we could win money with it. The first time we bowled the step kids were younger so we had the bumpers. I actually had a ball go down the lane hit the bumper and go into the next lane taking out 4 pins. Yabba Dabba Dooo

Monday July 14

Squat time
No bar squats for 12
stretch and meditate
Bar for 10
145 for 10 reps
215 for 3 reps
250 for 5 reps
285 for 5 reps
315 for 5 reps
335 for 4 reps a new pr for reps with that weight all totally raw no belt nothing. My legs are talking to me already.

Leg Press
360 for 20 reps
450 for 20 reps
500 for 20 reps all done as pure leg press no tri sets. My quads are trying to turn me into the cops for abuse.

Dumbbell rows
4 sets of 5 with 95 really love doing these.

Wide hand placement pulldowns
3 sets of 10 with 150 shrugging the beginning of each rep really intensifies it.

Vertical crunches with green band
4 sets of 30

[IliekFude]

Strong work OL50
Nice rows n squats especially.

[Big Sky Guy]

Saturday July 12

It is 100 degrees out and I am training in full sweats again. However got an admiring glance from a hot woman when leaving and I was in my street clothes.

.

Good man for bringin your wife along for a bit of moral support! :wavey:

[oldlifter50]

Strong work OL50
Nice rows n squats especially.

Thanks feeling really strong with this raw lifting. In fact I am toying with doing my openers raw next meet.


Good man for bringin your wife along for a bit of moral support! :wavey:


funny, the looks were the same I used to get in Montana from the ewes, er women thats right women:lock:

[oldlifter50]

Tuesday July 15 my fat burner day. Weighed in at 260 today feeling great.

Elliptical trainer 45 mins sweat running off the body.

Dumbbell curls
2 sets of 15 with 20
3 sets of 15 with 25

Hip thrusts
5 sets of 15 ya gotta love the pain from these.:evil[1]:

[oldlifter50]

Wednesday July 16

After biking, warming and stretching and meditating I hit it.

Bench press
12 with the bar
12 with 95
10 with 135
3 with 165
5 with 200 did this set all in 1 breath
5 with 225 did 3 reps with one breath and last 2 on 1 breath
5 with 250
3 with 275 concentrating on form and it was letter perfect.

Decline dumbbell presses
3 sets of 5 with 90

Seated dumbbell press
3 sets of 5 with 50 lbs

Close grip bench press
5 with 135
5 with 155
5 with 175
5 with 195

Crunches 4 sets of 30 then ran home for some good food.

[oldlifter50]

Thursday July 17

Could not do the bike thing running late since broke the frame of my eyeglasses and had to go to optometrists.

No bar squats 10 reps Stretch and meditate

Deadlifts
8 reps with 135 I tried to use the same form for these I use on the heavier sets to build the memory
4 reps with 225
3 reps with 315
3 reps with 350 my coach says form is perfect
5 reps with 375 and all not even a belt totally raw. Coach Dan and Matt Brown said form is right on. :deadlift::deadlift:

Front squats
5 with bar
5 with 115
5 with 135
5 wtih 155

Barbell rows
4 sets of 5 with 165 add 10 lbs next week

Shrugs
3 sets of 10 with 235 add 5 lbs next week.

Lying leg curls
4 sets of 30

Biggest reason for the lifts getting better. They pointed it several weeks ago that I needed to build the upper back, take the slack out of the bar, keep chest up, and widen the grip. Well I worked on these things and my pulls are getting better and better. Now to see if the wife wants to occupy my time.

[Nick]

You always have a very sound strategy and plan to improve your weaknesses OL. Your approach to this whole thing is really impressive and it will pay off at the next meet.

[oldlifter50]

You always have a very sound strategy and plan to improve your weaknesses OL. Your approach to this whole thing is really impressive and it will pay off at the next meet.


Thanks Kab, one woman I once dated said I had a stoicism about me that was mind blowing. She saw me get injured then help the lifters I coached and planned my rehab at the same time. I do not know how I do this but I do.

[oldlifter50]

Sat July 19

Cardio
45 mins on elliptical trainer drank a quart of water and sweated half a gallon.

Incline dumbbell bench press
4 sets of 10 with 50 feels great to be 58 and call these light.

Standing french presses
3 sets of 10 with 70lbs

superset with

Barbell curls
3 sets of 10 with 70lbs OK I borrowed an old bodybuilder technique. Heck it works.

Then
Cable side bends
3 sets of 12 with 110

superset with
Crunches with feet on bench
3 sets of 40 reps.

This is almost as much fun as no a lot more fun than scratching. Tomorrow my landscaping workout. Involves a trip to Gardenridge. For those of you not in the know this place sucks big time. Usually the only time you see a man and woman in there. It is a woman with her son trying to find something for the apartment he shares with Lance. If you see a man in there by himself, it is Lance. Save me.

[oldlifter50]

Monday July 21

Bike 5 mins, great stretching, and meditate.

Squats
10 bar
10 with 105
10 with 145
3 with 215
5 with 250
2 sets of 5 with 285. Only had 1 spotter so did not go any higher, need to rest up anyhow to begin the 16 weeks for longhorn open. My coach says my squats are looking really stronger. Can't wait to see what I can do in November.

Leg press
20 with 410
20 with 450
20 with 520

Tbar rows
4 sets of 5 with bar plus 145 I must be sick, I love these and they are the non supported Tbar too.

Really wide hand lat pulldowns
3 sets of 10 with 150 added 5 shrugs at end of each set actually felt a pump.

Crunches 3 sets of 40

Reverse hypers
20 reps with 90 on mast and out of there. Will weigh myself in the morning should have time.

[Nick]

Thanks Kab, one woman I once dated said I had a stoicism about me that was mind blowing. She saw me get injured then help the lifters I coached and planned my rehab at the same time. I do not know how I do this but I do.

OK now I gotta the damn dictionary!!! :lol:


Great workout... the 16 weeks is gonna fly by and then you will vindicate yourself and officially put the nails in the coffin of the last meet!!!

[oldlifter50]

Tuesday July 22

Bdwt 262 I know it went up yet still wearing smaller waist pants, and feel great.

Elliptical trainer 45 mins great fat burner and leg builder.

Incline back raises tri set
100 reps with 25 lb plate

Dumbbell curls
12 reps with 20 lbs
2 sets of 12 reps with 25 lbs
3 sets of 12 reps with 30 lbs Most curls I have done in years and not one pose in the mirror either.

superset with
Lying leg raises on end of bench with 22 lb chain on feet distracted by BDR moving some awesome weight on dumbbell bench press. The man is a freak, and damn strong.

Then out of there and suck gut in when walking by new blonde member. There again not much to suck in. Being a dirty old man is hard work.
6 sets of 15

[kook]

Then out of there and suck gut in when walking by new blonde member. 6 sets of 15
:bowrofl:
Incredible work lately, when does the 16 weeks of training start for november?

[oldlifter50]

:bowrofl:
Incredible work lately, when does the 16 weeks of training start for november?

Starts Monday the 28th. Setting up the spreadsheets now.

[oldlifter50]

Wednesday July 23

Did the chest pulls 50 reps with 40lbs and wide hand placement.
Pressdowns 50 reps with 30 lbs.
Rotator series 2 sets with 10lb dumbbells
Stretching
Meditating for 1 minute

Bench press
12 reps with the bar
12 reps with 95
10 reps with 135
3 reps with 185
5 reps with 225
5 reps with 250 felt strong
4 reps with 275 1 more than last week. The coach says form is letter perfect. Look out state record. Each rep really strong out of the bottom.

Decline dumbbell press
3 sets of 10 with 60 lbs felt awesome and ready for more.

Plate raises
3 sets of 12 with 45

Close grip bench press
10 reps with 135
2 sets of 10 with 135 plus a black monster mini band for added resistance. Feel these will really help in lockout power.

Dumbbell extensions
4 sets of 8 with 20 lbs
3 sets of 8 with 25 and all done with only 15 seconds rest between sets

Decline board crunches
5 sets of 20 then out of there

I have learned a lot over the last couple of months. About lifting and myself. I have always said you should never quit learning. The only time you truly know everything is when you are 6 ft under or are a teenager. :taz:

Here is what my diet was like today;
Breakfast
6 egg white omelet with onions bell peppers, and fat free cheese.
about 2 cups worth of watermelon
3 glasses of water

Mid morning
protein drink 50 grams

Lunch
Veggie pac consisting of
celery, carrots, bell pepper, broccoli, and radishes
Sandwich
2 slices Orowheat whole weat bread
horseradish sauce
turkey breast patty my own recipe
pepper jack cheese
leaf lettuce

Pre workout
8 oz orange juice
1/4 c blueberries
1/4 c raspberries
1 banana
40 gms protein

Post workout
1/2 lb meatloaf
1 baked potato

Bedtime
4 servings cottage cheese.

What a day.

[Nick]

Glad to see the benching is on point!! Great work bro!

[oldlifter50]

Glad to see the benching is on point!! Great work bro!

Thanks Kab. You might like my turkey burgers.
2 1/2 lbs ground turkey
3 tsp minced garlic
diced onions to taste
1/2 tsp cumin
3 habanero peppers

[oldlifter50]

Thursday July 24

Rode bike for 5 minutes, stretched, and meditated. The stretching is really doing some good.

Deadlifts
8 reps with 135
3 reps with 225
3 reps with 315
3 reps with 350
Loaded the bar to 385 so totally focusing on form I began. Felt great after 2 reps, the third rocked so I tried a fourth. It came right up, then I tried another. It really came up pretty well. Did 5 reps a new PR, I actually felt like I had another 1 or 2 in me. All with no belt at all and wearing sweats. Coach Dan and Matt Brown both said each rep looked the same the form and function were right on.

Front squats
5 reps with 115
5 reps with 140
5 reps with 160
My wife noticed my legs are getting thicker.

Bent over barbell rows
4 sets of 5 with 175

Shrugs
3 sets of 10 with 245

Hi Chair leg raises
5 sets of 20

Next week begins 16 weeks til the Longhorn open in Austin. Feeling so great it is unreal. Can't wait to chase the wife around to celebrate.

[kook]

Nice work on the Deadlift Pr!
I like to see what your diet looks like, I always get reminded of some good tips to make everything a little tastier.

[Nick]

385 x 5 is no joke! Great job OL, congrats!

[oldlifter50]

Nice work on the Deadlift Pr!
I like to see what your diet looks like, I always get reminded of some good tips to make everything a little tastier.

Thanks, using spices and certain peppers really can make most foods taste better. Hey the peppers are also a great source of vitamin C.


385 x 5 is no joke! Great job OL, congrats!

Thanks Kab it was great moving the weight like that and with the improved form.

[oldlifter50]

Sunday July 27
elliptical trainer 45 mins
crunches 5 sets of 30

This the day after doing an unintentional deadlift. The wife is finishing the last part of the upstairs bathroom remodel. Tiling the floor. On their now are the linoleum tiles with the adhesive. So I go to take out the toilet. They had caulked it to the floor so I cut the caulk. Only thing is I did not get it all. So when it would not budge on first pull I re gripped it and pulled. It came right off the floor, along with 3 of the self adhesive tiles.


Monday July 28 beginning 16 weeks training for the Longhorn Open in November. Bodyweight is 261.

Bike 5 mins, stretch and meditate.

Squat
10 reps no bar
10 reps with bar
10 reps with 105
10 reps 145
5 sets of 5 with 200 all great form per my coach and a judge.

Stability squats
5 with 50 lbs swinging
5 with 70 lbs swinging.

T bar rows
4 sets of 5 with 125 I think these are really helping my deadlift.

Wide grip lat pulldowns
3 sets of 10 with 160
a buddy of mine was is the first ever USAPL Raw Nationals this past weekend. He talked to the legend, Mike Bridges about deadlifting. Mike suggested to him what I did today also alternate with seated cable rows and shrugs. Hmmm maybe this stuff works.

Lying leg raises on bench
4 sets of 30

[Nick]

Nice way to start things off on the right foot!

[oldlifter50]

Nice way to start things off on the right foot!


Thanks Kab, amazing how the back feels stronger than ever and I am really upright.

[oldlifter50]

Tuesday July 29

Elliptical trainer 45 mins when I first did 45 mins my skin tightened, I could feel the blood flow thru the muscles. Now felt great, and even though the bodyweight is not going down, wierd things happening. The wife claims she sees abs through the hair. Feels like I will have to add another tightening hole to my belts.

Stability ball crunches
5 sets of 30

Ivanko gripper
4 sets of 20 seconds each hand with springs on 3 and 8

[oldlifter50]

July 30

Chest pulls
50 reps with 40 really wide placement/
Pressdowns
50 reps with 30

Rotator series
2 trisets with 10 lbs

Stretching and meditating

Bench press
12 with the bar
12 with 95
10 reps with 135
5 reps with 170
3 reps with 205
3 sets of 5 with 245 each set got easier
1 single with commands with 275 felt really strong

Incline barbell press
10 reps with 115
10 reps with 125

Dumbbell front raises
6 reps with 20
2 sets of 6 with 25
superset with
Rear flys
6 reps with 20
2 sets of 6 with 25

Dips
2 sets of 10 with bodyweight

Dumbbell extensions
2 sets of 10 with 25 lbs

Hi chair leg raises
3 sets of 25

Good workout and felt great afterwords.

[matt1990]

Hey old bean, nice to seee your still kickin it man lol :D XD! Glad to see your still pushing it and still a good old inspiration to all them older fellas out there lol.

NIce seeing you around man.

Matt~

[Big Sky Guy]

Wednesday July 23

Blah, Blah, sets, reps...

I have learned a lot over the last couple of months. About lifting and myself. I have always said you should never quit learning. The only time you truly know everything is when you are 6 ft under or are a teenager. :taz:

Food with barely any food porn...

What a day.



Please expound on the BOLD.

And- what is the state record you are gonna own shortly?

[oldlifter50]

Please expound on the BOLD.

And- what is the state record you are gonna own shortly?

Over the last few months I opened myself up to learning things that really help me lift better. In 2007 the great Jim Pope told me I had a 600 lb pull in me if someone would work with me. Well I might not get a 600 but I will pull better. They always say to improve at something you have done for a length of time, you must lose the ego. I did and am getting better.

[oldlifter50]

Thursday July 31

No bar squats 10 reps
Stretch and meditate

Lots to do tonight.

Deadlift off floor
8 reps with 135
3 reps with 225
3 reps with 315 felt easy. Also Ray, I wore the sweat shirt tonight, but wore shorts instead of the sweatpants. Felt good to pull the bar up the skin and shed a little blood. Wore the shorts too for uplling off the blocks.

Pulls with weight on blocks that put the bar in the starting position right in middle of the knee. Also wore a belt.
3 reps with 405
2 reps with 475
2 reps with 525 felt great

Shrugs
3 sets of 10 with 225 I do these without wrist straps to help the grip.

superset with
Close grip lat pulldowns
3 sets of 10 with 120

Dumbbell rows
4 sets of 5 with 75

superset with
Crunches
4 sets of 30 held each rep at top for 1/2 second my stomach hurt a mother.... Now to put some good food into it and work on a home project for the little woman.

[Nick]

Nice pulling OL, I like the deads right into the rack style pulls a lot.

[oldlifter50]

Sunday Aug 3

Elliptical trainer 30 mins cut time to get different workout in.
stretching and meditating.

Speed bench
12 with bar
12 with 95
10 with 100
8 sets of 3 with 200 kept rest to between 30 40 seconds and kept grip same to get speed up. Each set was easier and faster.

Incline Dumbbell press palms facing
20 reps with 35

Seated dumbbell military press palms facing
20 reps with 25

Pressdowns with thick bar
20 reps with 85

Lying leg raises
4 sets of 30
Yes in full sweats even though outside temp was 105.

[oldlifter50]

Monday Aug 4 bdwt 264 back up for some reason. I do not feel heavy, and clothes still fit great. My wife says I look great.


Bike 5 mins.
Stretch and meditate.

Squats
12 with bar
10 with 145
3 with 195
2 sets of 5 with 215 felt way too light so
3 sets of 5 with 235

Leg presses
4 sets of 12 with 380 on the sled Legs feel stoked

superset with

T Bar rows
4 sets of 5 with 135

Lat pulldowns palms facing.
3 sets of 10 with 135 and 5 shrugs at end of each set. Back felt really wide after this.

Crunches feet on bench
4 sets of 35

[oldlifter50]

Aug 5

Elliptical trainer
45 mins great sweat today.

Barbell curls with thick bar
10 reps with 55 lbs
Kettle bell pull thrus
10 reps
Lying leg curls off end of bench
40 reps
This was done as a tri set and 3 trisets were done. Brutal took 1 1/2 min rest between trisets.

Entire workout only took 1 hour flat. This was a great one and made the body rock.

[kook]

Great work lately OL, good to hear the wife likes the new body.

I've been saying it for awhile, but finally going to set up some training like you do, I need a plan and need to stick to it. Your training was set up from the gillinghams format? if I remember correctly? where can I find this.

[oldlifter50]

Great work lately OL, good to hear the wife likes the new body.

I've been saying it for awhile, but finally going to set up some training like you do, I need a plan and need to stick to it. Your training was set up from the gillinghams format? if I remember correctly? where can I find this.

Thanks feeling great too. You can goggle Brad Gillingham and there are templates somewhere. He also sells a great DVD of his workout.

[oldlifter50]

Aug. 6 Thursday

Bike for 5 mins
Chest pulls wide grip 50 reps with 40lbs
Pressdowns 50 reps 30 lbs
Rotator series
2 sets 10 lbs
Stretching then meditate

Bench press
12 reps with bar
12 reps with 95
10 reps with 135
3 reps with 185
3 reps with 225
3 sets of 5 with 255 the 2nd and 3rd sets felt lighter than the first.
1 with 280 with commands. Wierd thing is I was not as tight as usual and still did it.

Incline barbell press
10 reps with 125
10 reps with 135

Dumbbell front raises palms facing
3 sets of 6 with 25lb dumbbells
superset with
rear flys
3 sets of 6 with 25

Dips
10 with bodyweight
10 with chain on me

Kettle bell extensions
2 sets of 15 these make my sweatshirt ride up and the view scared 3 young women out of the room

Stability ball crunches
4 sets of 30

[oldlifter50]

Thursday Aug 7

Well I hit the gym after loading up on my pre workout smoothie, and some green tea.

Bike 5 mins
Stretch and it felt great
meditate

Deadlift time
8 reps with 135
3 reps with 225
6 sets of 1 with 300 and only 20 seconds rest between sets and no belt. These got lighter and lighter each rep.

Shrugs 3 sets of 10 with 235

Romanian deadlifts
6 reps with 225
2 sets of 6 with 275 and no belt. These really hit the core of the body.

Dumbbell rows
4 sets of 5 with 80

superset with

Hi chair leg raises
4 sets of 25

Close grip pulldowns
3 sets of 10 with 130

What a great workout. Lots of sweat, chalk, heavy breathing, and a feeling of satisfaction. Kind of like a date with me.:naughty:

[IliekFude]

Nice work man. Nice rows, and gotta love the deads pickin up as ya go along. That means yr motor units (i think?) just needed to adjust. Maybe more 90+% work will get em optomized, sounds like you have the potential to be stronger then yr body is trained to output right now judging by the way that worked out.

[oldlifter50]

Nice work man. Nice rows, and gotta love the deads pickin up as ya go along. That means yr motor units (i think?) just needed to adjust. Maybe more 90+% work will get em optomized, sounds like you have the potential to be stronger then yr body is trained to output right now judging by the way that worked out.


Thanks man I know it is wierd but both myself and one of my training partners are getting stronger and he is 62. I think the assistance work the wife has me doing is helping. Carrying a toilet, even when it is in 2 parts, up a stairs is a workout.

[oldlifter50]

So busy posting 2 workouts here

Saturday Aug 9
Elliptical trainer 45 mins

Crunches feet on bench
5 sets of 30

Ivanko gripper
4 holds each hand 15 seconds each with springs on 3 and 9.

Sunday Aug 10
Elliptical trainer 15 mins

Warmups and stretching and meditating

Bench press
12 reps with bar
12 reps with 95
10 reps with 135
3 reps with 175
4 sets of 3 with 200 lbs and 30 seconds rest
4 sets of 3 with 200 plus a purple mini band around the bar to bench.

Incline dumbbell press with purple band around back
10 reps with 30 lbs
10 reps with 40
10 reps with 50

Close grip bench press in smith machine with a regular purple band looped on each end
10 just bar and band
5 with 50 lbs on bar
descending set to 2 phone books
6 reps with 110
6 reps with 90
8 reps with 70
10 reps with 50

Overhead extensions
4 sets of 10 with 60 lbs

superset with
Lying leg raises off end of bench
4 sets of 30

[kook]

good training OL, question, seems as though some days that you get the bands out you may use them for a few exercises, you don't find any problem with them taking a toll on joints? I like bands on some things, pulling and squats but anything on the bench or overhead seems to destroy my shoulders.

[oldlifter50]

Monday Aug 11 bdwt 262lbs

Bike 5 mins
stretch then meditate

Squat
10 reps without a bar
10 reps with bar
10 reps with 105
10 reps with 145
3 reps with 195
2 reps with 235
5 sets of 5 with 255 all no belt just in sweats. The first work set was OK, but the last one felt like 135 on me. I swear it was something and my one judge said I was 2 inches below on each rep.

T bar rows
4 sets of 5 with 145 my back is feeling great.

superset with

decline board crunches
4 sets of 25

Lat pulldowns palms facing
3 sets of 10 with 140 and did 5 shrugs at end of each set I like the feel the shrug adds at the end.

Now to go home for chicken parmigian. For lunches this week I made buffalo burgers. Got some that was on sale this weekend. Good stuff. And watch the women playing beach volleyball. Life is good for a dirty old man.

[IliekFude]

Thanks man I know it is wierd but both myself and one of my training partners are getting stronger and he is 62. I think the assistance work the wife has me doing is helping. Carrying a toilet, even when it is in 2 parts, up a stairs is a workout.

Yr absolutely right my man, even if you were kinda joking.
That shit is basically weighted GPP work and it increases yr cardiovascular health and recovery abilities which means you have more work capacity (stamina in the gym) and heal from workouts faster.
If you look at history, some of the strongest and most successful powerlifters ever - had life long hard labor jobs. I think this is a big key of their success.

[oldlifter50]

Wed. Aug. 13

Chest pulls 50reps with 40
Pressdowns 50 reps with 30
Rotator series 2 sets with 10lb dumbbells
Stretch and meditate

Bench press
12 with the bar
12 with 95
10 with 135
5 with 190
3 with 225
5 with 260
adjusted form
4 with 260
again
5 with 260
decided to not do a heavy single this week.

Incline barbell press
10 with 135
10 with 155 feeling great too.

Dumbbell front raises palms facing
3 sets of 6 with 30
superset with rear flys
3 sets of 6 with 30

Dips
2 sets of 10 with a 25lb chain on me

Dumbbell extensions
2 sets of 10 with 25

Lying leg raises
4 sets of 15 with chain on my feet

Now to head home as I have a date with a married woman.

[IliekFude]

Lol. Git er ol git er. Nice work man is year work capacity n volume goin up or what? Lota hard work there keep kickin ass.
Wed. Aug. 13

Chest pulls 50reps with 40
Pressdowns 50 reps with 30
Rotator series 2 sets with 10lb dumbbells
Stretch and meditate

Bench press
12 with the bar
12 with 95
10 with 135
5 with 190
3 with 225
5 with 260
adjusted form
4 with 260
again
5 with 260
decided to not do a heavy single this week.

Incline barbell press
10 with 135
10 with 155 feeling great too.

Dumbbell front raises palms facing
3 sets of 6 with 30
superset with rear flys
3 sets of 6 with 30

Dips
2 sets of 10 with a 25lb chain on me

Dumbbell extensions
2 sets of 10 with 25

Lying leg raises
4 sets of 15 with chain on my feet

Now to head home as I have a date with a married woman.

[oldlifter50]

Lol. Git er ol git er. Nice work man is year work capacity n volume goin up or what? Lota hard work there keep kickin ass.

Thanks man, thinking about trying the Michael Phelps diet, NOT. My body really responds to volume. So look out Austin.

[oldlifter50]

Thrusday Aug 14

Bike 6 mins
Stretch and meditate. The sweats are wet already.

Deadlifts regular with no belt
10 with 135 tweaked the form and felt great.
3 with 225
3 with 315

Deadlift with weight on blocks so bar is right below the knees and using belt
2 with 405
2 with 465
2 with 515 first time doubling that weight from that height.
1 with 535 lost grip on second rep

Front squats
3 sets of 5 with 110

superset with

Shrugs
3 sets of 10 with 240

Dumbbell rows
4 sets of 5 with 85 really good feel with these

superset with

crunches
4 sets of 40 reps

A great workout my back actually felt a pump. Arnold you are wrong a pump does not feel better than sex. This was a really good one.

[oldlifter50]

Sunday Aug 17

I got to the gym and Johnnie Jackson was there with 2 other body builders doing a photo shoot. Made sure the photographer did not see me and shoot me instead of the young guys. You know how they hate that. :roflmao:

Elliptical trainer 30 mins a good sweat too

Speed bench
12 with the bar
12 with 95
10 with 135
3 with 175
4 sets of 2 with 200 really working on full lock out
4 sets of 2 with 200 plus a chain on each side even more striving for full lockout The 3rd and 4th sets were the easiest.

Rack lockouts with bar about 3 1/2 inches above the chest
5 with 135
5 with 185
5 with 205
5 with 225
5 with 245
5 with 265

Wrist rolls
6 sets with 25 lbs on rope an oldie but a really good one for the grip.

Lying leg raises 4 sets of 40 then out of there.

[kook]

Nice work Ol. nice solid training

let us know if your picture gets into muscle and fitness

[oldlifter50]

Nice work Ol. nice solid training

let us know if your picture gets into muscle and fitness


Thanks but my pics would be in that magazine Larry the Cable Guy talks about. The Hoghunter.
:roflmao:

[oldlifter50]

Due to a plumbing emergency at Home I missed my monday squat workout. Is killing your wife for cleaning and peeling carrots then running them thru the garbage disposal justifiable homicide? Had to disassemble the damn disposal and drain line.

Tuesday Aug 19 bdwt 262
elliptical trainer 45 mins

Incline back raises holding a 35 lb plate
3 sets of 10 face down
3 sets of 10 left side
3 sets of 10 right side
1 set of 10 face down

Green band vertical crunches
5 sets of 30 with green bands

Ivanko Gripper
5 sets of 20 seconds each hand with springs on 3 and 8


Wednesday Aug 20

Bike 10 mins really getting into this Viking Death Metal music.
chest pulls 50 reps with 40lbs wide hand placement
pressdowns 50 reps with 30lbs
rotator series 2 circuits with 10 lbs

stretch and meditate

Bench press
12 reps bar
12 reps 95
10 reps with 135
5 reps with 185
3 reps with 210
2 reps with 240
my partner had me tweak my form and did
3 sets of 5 with 265 easily nice to have a training partner with a degree in kinesiology.

Incline barbell press
10 reps with 135
10 reps with 165

Dumbbell front raises palms facing
2 sets of 6 with 30
1 set of 6 with 35

Rear flys
2 sets of 6 with 30
1 set of 6 with 35

Dips pressing agains the black monster mini band
3 sets of 10

Lying dumbbell extensions
1 set of 10 with 25
2 sets of 10 with 30

Hi chair leg raises
5 sets of 25 to keep my gymnast like figure.:puke:

[oldlifter50]

Thursday Aug 21

Bike 5 mins
Stretch and meditate

Deadlifts without a belt
8 with 135
3 with 225
3 with 315
3 sets of 1 with 335 and 30 seconds rest between sets 1 and 2 and 2 and 3 then about 2 mins while my partners did there sets
then 3 singles again 335 and 30 seconds rest. Technique is right on and feeling strong.


Romanian deadlifts no belt
6 with 225
6 with 260
6 with 285

Dumbbell Rows
4 sets of 5 with 90 lbs actually feeling a pump
superset with
Crunches feet on bench
4 sets of 40

Barbell shrugs
3 sets of 10 with 245
superset with
Close grip pulldowns
3 sets of 10 with 150 upper back feeling huge lately

Great workout considering after yesterdays training session the wife and I had our first class of learning to do the Texas 2 step. Good cardio, but tough on wife. The instructor told me I am the most rythmically challenged person she has ever seen in over 20 years of teaching dance. The wife is hobbling around today.

[oldlifter50]

Saturday Aug 23

Elliptical trainer 30 mins
Chest pulls 50 reps with 40
Pressdowns 50 reps with 30
Rotator series 2 circuits with 10 lbs
Stretching

Speed bench
12 reps with bar
12 reps with 95
10 reps with 135
3 reps with 175
8 sets of 3 with 200 and 40 seconds rest. Concentrating on elbow position, pinching shoulders and full lockouts. Something else I did with this. I chalked the middle of the bar covering the center knurling right before the 135 set. This was done to check were I was putting the bar on my chest and how much I was staying in the groove. After last set of 3 I measured the mark on my black sweatshirt. Each rep came down just above the bottom of the ribcage and all reps withing 2 1/8 inches mark.

Seated military press in Smith machine
5 reps with 70
5 reps with 90
5 reps with 110
5 reps with 130 Love these can't figure out why I haven't done them for a while.

Triceps hell done as a tri set
Close grip bench press
12 reps with 135
12 reps with 155
12 reps with 175

Dumbbell french press
3 sets of 12 with 60

Overhead extensions done with thick bar
20 reps with 100
20 reps with 110
20 reps with 120

These get your attention like when you see the monthly credit card bill, but in a good way.

Lying leg curls
5 sets of 30

Posting this on Sunday morning as when I got home I had to clean up right away. Took the family to Medieval Times for an end of summer bash. I night of fun and food surrounded by middle ages events, lust wenches, high priced trinkets, lusty wenches, a torture museum and lusty wenches. One of the highlights was the entrance photo were we had our picture taken with the princess. The wife told her she would try not to look hotter than the princess. Told the wife that was impossible for her to do.:evil[1]: Than my 15 yr old stepson what a trip. This one especially well endowed wench was running up the stairs and the look on his face. However I was the one the wife hit. Oh well Monday back to school for them.:schoolkids:

[Nick]

I love Medieval times dude!

And I love the idea of chalking the center of the bar to check on where its hitting the chest.. very, very cool.

[oldlifter50]

I love Medieval times dude!

And I love the idea of chalking the center of the bar to check on where its hitting the chest.. very, very cool.

Thanks the chalk idea I got many years ago from a lifter in Minnesota.

We need to bring back serving wenches.:hi5:

[oldlifter50]

Sunday Aug 24

Burn off the medieval diet day.

Elliptical trainer
45 mins

Stretching

Stablility ball crunches
5 sets of 30

superset with

Ivanko grippers with springs on 4th and 8th notches
5 sets 20 seconds each hand.

Then outta there for a good afternoon.

[oldlifter50]

Monday Aug 25 bdwt 263 OK started the creatine last week and clothes all still fit great so really watching this.

Bike 3 mins
Stretch and meditate

Squat
12 reps no bar
12 reps bar
10 reps 105
10 reps 145
5 reps 215
3 reps 245
5 sets of 5 with 265 felt great and no back discomfort at all.

2 sets of 2 with 240 plus a chain on each side.

Bent over barbell rows
4 sets of 5 with 135
add 20 lbs next week to these

superset with
hip thrusts
4 sets of 15

Very wide hand placement lat pulldowns then out of there.
3 sets of 10 with 150
at end of last set I did 5 shrugs.

Really worked up a great sweat and burned some fat. Now time to chase the wife around.

[Big Sky Guy]

Looks good in here! Lifting, alternative cardio with the 2-steppin, Lifting, Wenches, Lifting, Thinking about Wenches :lol:

I bet the 15 YO was goggle eyed!!! hahaha. Priceless :roflmao:

[Nick]

Great squatting OL. And I support any legislation or movement involving the bringing back of serving wenches, for the record.

[oldlifter50]

Looks good in here! Lifting, alternative cardio with the 2-steppin, Lifting, Wenches, Lifting, Thinking about Wenches :lol:

I bet the 15 YO was goggle eyed!!! hahaha. Priceless :roflmao:

Goggle eyed yes but the wide open mouth said it all.


Great squatting OL. And I support any legislation or movement involving the bringing back of serving wenches, for the record.

Need to ask McCain and Obama their feeling on the matter. The petition drive starts now. Wonder if any of the femmes on this board would support the move. :whistler:

[oldlifter50]

Bring back table wenches

Aug 27

Bike 10 mins
Chest pulls 50 reps 40 lbs
Pressdowns 50 reps with 30
Rotator series
2 circuits 10 lbs 10 reps each exercise
Stretching and meditating

Bench Press
15 reps with bar
12 reps with 95
10 reps with 135
10 reps with 170
3 sets of 10 with 200 placed special emphasis on full extension each rep.

Triset of
Incline Dumbbell press
12 reps with 50
Decline dumbbell press
12 reps with 50
Pec Dec
15 reps with 150
2 trisets of this and chest feels pumped

Plate raises
2 sets of 15 with 45 lb plate

Close grip bench press
5 reps with 135
5 reps with 165
5 reps with 185
5 reps with 205 Triceps feeling real strong

Skull crushers
3 sets of 12 with 50lb
superset with
crunches on end of bench
3 sets of 25

All in all a good break workout, next week back to the sets of 5

[Nick]

Very strong high rep workout there, awesome exercise programming too, impressive bro!

[oldlifter50]

Very strong high rep workout there, awesome exercise programming too, impressive bro!

Thanks Kab always good to throw that type session in to shake up the body.

[oldlifter50]

Thursday Aug 28

Bike 5 mins
Stretch and meditate

Front squats
3 sets of 5 with 115 Gonna get back to the backwards safety squat bar version. I felt those a lot better than these.

Deadlifts
8 with 135
3 with 225
3 with 315
put the weight on blocks putting the bar about 5 inches below the knee and belt on
2 with 405
2 with 455
1 with 480
1 with 495

Icarian rows
4 sets of 5 with 120 and palms down and at ends of handles quick pull and slow return to start position. Really felt them too. Also worked the abs since around the Icarian machine were women so kept belly tight.:drool:
superset with
vertical crunches with green bands
4 sets of 30

Thick bar lat pulldowns
3 sets of 10 with 120 next week do 140
superset with
Dumbbell shrugs
3 sets of 10 with 85 gonna do 90's next week.

Great workout and good dinner afterword. Met the hot wife for Firehouse Sub sandwiches and now to hit the shower, by popular request.:clap::clap::clap::clap::clap:

[Nick]

Big DLing bro! :taz: Glad u listened to her and took a shower after all that!

[oldlifter50]

Aug 30

Elliptical trainer 30 mins
Chest pulls widest bar 50 reps with 40
Pressdowns 50 reps with 30
Rotator series
2 circuits 10 reps each exercise 10 lbs
Stretching then meditating.

Speed bench
15 reps with bar
12 reps with 95
10 reps with 135
3 reps with 170
5 sets of 3 with 200
3 sets of 3 with 200 plus a 22 lb chain on each side
did the chalk think again and less than 2 inches between top and bottom marks.

Stability bench presses
to do these I remove all the weight and put the chain hangers back on the bar and hang a plate on the holder.
2 sets of 15 with 50 lbs swinging
1 set of 15 with 70lbs swinging. Lots of swinging going on today.:turd:

Smith mach std military press
5 with 90
5 with 110
5 with 130
5 with 150 feeling strong on these.

Rack lockout benches with bar 4 inches above my chest.
5 reps with 135
5 reps with 185
5 reps with 205
5 reps with 225
5 reps with 245

Kettle bell extensions
5 sets of 20 these can be embarrassing as my shirt rises up and shows my belly and waistband of the strap. Have to fight the women off.

The wrist roller
6 rolls with hanging 25lb the forearms are calling me names now.

Lying leg raises
6 sets of 15 with a 22 lb chain hanging on feet. Stuffed my pie hole and felt good doing it.

[oldlifter50]

Sunday Aug 21 bdwt 260

My gym is closed today and tomorrow for the holiday so I was planning on going to Metroflex in Arlington. However the phone rang and I had to go to work so I took my gym bag and decided to use the employee fitness center.

No spotters there just 2 other marketing types working out. Lord I do not think they could spot me on curls.:woot:

Bike 5 mins, stretch and meditate.

Squats
Done in a half baked power rack with bar with smooth knurling on it so sucked.
12 no bar
12 bar
10 with 105
10 with 145
3 with 200
2 with 225
2 with 245
decided to move the pattern til next week, and instead
4 sets of 5 pause squats with 225 you should have seen the looks I got from the 2.

Good mornings
2 sets of 5 with 135
they asked me what these were for and I told them core strengthening, squat and deadlift assistance, and makes my butt nice for the women. They believed me.:bowrofl: I am so bad.

Bent over rows
4 sets of 5 with 155
superset with
Crunches feet on bench
4 sets of 30

Seated cable rows
3 sets of 12 with 150 and had to use the lat pulldown bar.

Finished with
punching a speed bag
then 20 punches each hand to a heavy bag. They had these in a room with the stability balls, yoga mats and such. Felt real good hitting something besides the wife, just joking. I am also very politically incorrect. Even telling more incorrect jokes than Larry the cable guy. :D:D:D

[Nick]

Sounds like you taught those preppies a thing or two. Nice display, OL!

[oldlifter50]

Tues Sept 2

Elliptical trainer 45 mins

Leg raises 4 sets of 40

Ivanko gripper
4 sets each hand 20 seconds each springs on 3 and 9

Wed Sept 3

Got to the gym late so no bike just did
Bench press
15 reps with bar
2 rotator series
stretch
12 reps with 95
10 reps 135
5 reps 200
3 reps 225
3 sets of 5 with 255 felt super strong on thes
1 rep with 285 had trouble with this one a few weeks ago, today exploded off my chest and full lockout.

Close grip bench presses
2 sets of 10 with 205 Good speed feeling unreal strong.

2 trisets
incline dumbbell press
12 reps with 55
decline dumbbell press
12 reps with 55
pec dec
15 with 150

Plate raises
2 sets of 15 with a 45 lb plate

Skull crushers
3 sets of 10 with 60

Crunches
5 sets of 25

A rockin workout and the wife made orange chicken and rice for dinner. Life is good. A great workout, a hot wife, and food.

[oldlifter50]

Thursday Sept 4

Bike 5 mins
stretch and meditate.

Deadlifts
8 with 135
3 with 225
3 with 315
3 singles with 375 30 seconds rest between each then let partner get his set in then
3 more singles with 375 again 30 seconds rest between each and not even wearing a belt.

Front squats
5 with 95
2 sets of 5 with 120 screwed up was supposed to do Romanians

Icarian rows
4 sets of 5 with 140 concentrating on quick pull to chest and controlled release and the women doing lunges.:evil[1]:
superset with
Hi chair leg raises
4 sets of 30

Thick bar lat pulldowns
3 sets of 10 with 130 last set felt it in forearms as much as lats. Good stuff.
superset with
Dumbbell shrugs
3 sets of 10 with 90 felt great

[Nick]

Awesome pulling OL! And very impressive benching the entry before. How's the chase to 250 going?

[IliekFude]

Nice work OL.
Hows that thick bar doin for yr grip, worth it ya think?

[oldlifter50]

Awesome pulling OL! And very impressive benching the entry before. How's the chase to 250 going?

Thanks good workouts those 2 days. The quest for 250 lbs.....That part not too good weight wise. However clothes fit looser, seeing veins, and do not feel heavy. Wierd part was after 1 week on creatine, I lost 3 lbs. Monday is weigh in day. So gonna see where it leads.


Nice work OL.
Hows that thick bar doin for yr grip, worth it ya think?

Should see some results soon. Today planning on doing several thick bar moves.

Then after training today the annual Zestfest. A celebration of all things hot to eat.

[oldlifter50]

Saturday Sept 6

Elliptical 30 mins

Chest pulls
50 reps with 40
Pressdowns
50 reps with 30

Rotator series
2 circuits
Stretch and meditate

Bench press
15 reps with bar
12 reps with 95
convert to rack lockouts with bar just under 3 inches from chest
10 with 135
3 wtih 170
2 sets of 3 with 200
added a chain to each side
3 sets of 3 with 200 plus the chain
added another chain to each
3 sets of 3 adds up to 290 at lockout.
Loaded another chain on each side
1 set of 1 with what is about 335 at the top with no shirt a new :pr2:

Thick bar military press
5 with 55
5 with 75
5 with 95
5 with 115
5 with 135 equals :pr2:

Thick bar Overhead extension
15 reps with 110
15 reps with 130
15 reps with whole stack

Stability ball crunches 4 sets of 30

I feel so stoked and afterword an big protein drink and clean up and head to Zestfest. Check out the off topic forum.

[oldlifter50]

Sunday Sept 7

Fat burner day

Elliptical trainer 45 mins

Lying leg raises off end of bench
5 sets of 30

Ivanko grippers set on 3 and 10
4 sets each hand 15 seconds
1 set each hand 25 seconds

Lawn moving and trimming 1 hr 30 mins

Putting landscape trim into ground 45 mins.

[matt1990]

You are one strong old lifter. Keep up the good work. I guess i got to catch up huh? ha ha. Good going man.

Matt~

[HerDOC2005]

looking good in here OL!!! keep it up bro
Peace

[oldlifter50]

You are one strong old lifter. Keep up the good work. I guess i got to catch up huh? ha ha. Good going man.

Matt~

Thanks I love this sport it is challenging, fun, and you meet the best people. Also chicks do dig you, even as old as I am.


looking good in here OL!!! keep it up bro
Peace

Thanks, you still in Afghanistan?

[oldlifter50]

Monday Sept 8

Bike 5 mins
Stretch and meditate.

Squat
10 reps no bar
10 reps with bar
10 reps with 145
5 reps with 215
5 reps with 245
5 reps with 275
5 reps with 305 all still no belt nothing but my sweats and good looks
dropped weight to 250 lbs and added a chain to each side
2 reps
added another chain to each side
2 reps perfect form actually got lots of compliments on this from other lifters.

Barbell rows
4 sets of 5 with 165

Wide hand placement lat pulldowns
3 sets of 10 with 160 the upper back feels strong as hell.

Green band vertical crunches
4 sets of 25
superset with
Reverse hypers
4 sets of 12 with 140 lbs on the mast.
A good workout plus got home and found the Wonder Woman made spaghetti and meatballs for me. Life is good.

[Nick]

I see you slowly putting more and more weight on the bar with the beltless squats. Nice work OL.

Thank you for your support and insight re: my tendonitis and training as well. Has been very helpful man.

[oldlifter50]

I see you slowly putting more and more weight on the bar with the beltless squats. Nice work OL.

Thank you for your support and insight re: my tendonitis and training as well. Has been very helpful man.


Thanks getting back to patience and also being careful about the food I eat.
I wish you all the best with the tendonitis and you will overcome it.

[oldlifter50]

Took Tuesday off and did nothing just relaxed the mind and body.

Wed Sept 10

Bike 5 mins
chest pulls
50 reps with 40lb and widest possible hand placement
Pressdowns
50 reps with 30lb
Rotator series
2 circuits
Stretch and meditate

Bench press
15 reps with the bar
12 reps with 135
5 reps with 205
3 reps with 235
3 sets of 5 reps with 265
1 rep with 290 pure smoke The damn thing felt like 235. Scared the bejesus out of me it went so well.

Close grip bench press
2 sets of 10 with 215 the second set was stronger than the first.

Chest triset
Incline dumbbell press 12 reps with 60 lbs
Decline dumbbell press 12 reps with 60 lbs
Machine flys 15 reps with 160
did 3 trisets of these.

Triset
Plate raise 15 reps with 45 lb plate
Skull crushers 10 reps with 70 lbs
Crunches 40 reps
Did 3 of these trisets.

What a great workout, man feeling so stoked.

[IliekFude]

Good work OL.
One of the best feelings there is aint it? Smokin a weight that stood in yr way.

[oldlifter50]

Good work OL.
One of the best feelings there is aint it? Smokin a weight that stood in yr way.


Thanks man, I am benching like I did in 2007 when I smoked 385 at nationals.

[oldlifter50]

Thursday Sept 11

Got to the gym late so no bike

no bar squats 10 reps
Stretch and meditate

Deadlift
8 reps with 135
3 reps with 225
3 reps with 315
2 reps with 405 put belt on
1 rep with 455
1 rep with 475 equals best gym dl feeling really strong.

Front squats
5 reps bar
2 sets of 5 with 125

Shrugs
10 reps with 225
2 sets of 10 with 250

Thick bar pulldowns
3 sets of 10 with 140 really felt strong on these.

Icarian rows
4 sets of 5 with 160

Lying leg raises end of bench
3 sets of 40


a solid workout felt great and ate well.

[kook]

nice consistent work as always sir!
maybe we will see 400 bench press this year then?

[Nick]

Congrats on the big deadlift..... your training is going quite nicely bro!!

[matt1990]

I have to give you complete props with your last bench workout man. For most that would be over-training, but! you seem to grow from that and that honestly blows my flippin MIND!

Well, it does lol!

Matt~

[Big Sky Guy]

Nice work OL!

[oldlifter50]

nice consistent work as always sir!
maybe we will see 400 bench press this year then?

I am training for the Longhorn on Nov 15. Goal is 180kg bench. That would be the new state record for my class.


Congrats on the big deadlift..... your training is going quite nicely bro!!

Thanks and feeling good with it too. Also had to use my old belt that I keep in the gym. Not much support from it anymore since it is about 15 yrs old. So look out when I use the good one.


I have to give you complete props with your last bench workout man. For most that would be over-training, but! you seem to grow from that and that honestly blows my flippin MIND!

Well, it does lol!

Matt~

Thanks man it felt great too. One mantra I live by is Eat to train.


Nice work OL!
Thanks the work is great and I feel like I will be the strongest man in the nursing home. Carrying those nurses off on my shoulders.:naughty:

A few years ago my doctor and I had a talk. He is big on Olympic lifting and has studied their routines and methods. Big key is that they train super hard, but eat big, and rest. I have found that eating like I do, 6 times per day. Not to mention the cardio all helps my recovery. Too many folks try to not eat like they need to and think the supp's will do the trick. There are nutrients you get in food you do not get anywhere else.

Here is what I ate on Thursday.

Breakfast
6 eggwhite omelet with onions, fat free cheese, covered with habanero salsa.
2 slices toast with raspberry chipolte jelly
fruit
water
multi vitamin, 1000IU of Vitamin E, 4 grams of vitamin C, gingko, saw palmetto, and 4 fish oil capsules.

mid morning
protein drink 50 grams
bran muffin

Lunch
veggie pack of celery, bell pepper, carrots, broccoli
A turkey burger patty loaded with garlic, onions, cumin and habanero peppers
and topped with pepper jack cheese
4 grams of vitamin C, gingko, saw palmetto, and 4 fish oil capsules.


Preworkout smoothie
orange juice, strawberries, blue berries, banana protein and con crete creatine.

Post workout supper
footlong subway sandwich with double meat roasted chicken breast pepper jack cheese, onions, spinach, and bana peppers
glass of milk
4 grams vitamin C 3 fish oil capsules

Bed time
2 cups cottage and glass of milk

I take in about 300 grams of protein and around 200 grams of carbs per day. Unsure of the fats. With work, training, working around house if keeps me going. I have lots of energy, and piss the wife off with my energy level.

There you have my deep dirty secrets.

[Hidngod]

I notice you meditate after your warmup. How long, and is it just to help with focus?

[matt1990]

I'm glad your doing well to my friend. Yeah, but I'm struggling with eating right lately. After taking a little over two weeks off from lifting and not having that much to do besides work you tend to pig out a bit, but hopefully I'm going to be able to fix starting monday. Well hopefully today to LoL!

We will just have to see huh?

Matt~

[oldlifter50]

I notice you meditate after your warmup. How long, and is it just to help with focus?

Usually only a minute just to focus the mental and internal energy.


I'm glad your doing well to my friend. Yeah, but I'm struggling with eating right lately. After taking a little over two weeks off from lifting and not having that much to do besides work you tend to pig out a bit, but hopefully I'm going to be able to fix starting monday. Well hopefully today to LoL!

We will just have to see huh?

Matt~

Learn the virtue of discipline in the diet. However leave yourself a cheat day every week. Not going totally el grande piggo, but have something you have been denying yourself. After a while you actually cut it to a cheat meal. Then when you realize you can live without that food. You end up not cheating. It will help with your mental health too.

[oldlifter50]

Monday Sept 15 bodyweight 266 had a big weekend of eating.

No bar squats 10 reps
Stretch and meditate.

10 reps with 135
5 reps with 200
3 sets of 2 with 235 and only 30 seconds rest
then about 2 mins rest while partner does a set
3 sets of 2 with 235 plus a chain on each side. only 30 seconds rest
then 2 mins while partner does a set
2 sets of 2 with 235 plus 2 chains on each side and 30 seconds between the 2 that is about 335 at the top.
No belt all raw, all me.


Dumbbell rows
4 sets of 6 with 70 lbs and back feels great.

Seated cable rows
3 sets of 10 with 160 and palms down actually feeling a pump.

Vertical crunches with green bands
4 sets of 30

Reverse hypers
4 sets of 10 with 180 on the mast then home to the frau and food.

[IliekFude]

No belt all raw, all me.
haha hell ya. ALL YOU BRO!
Nice work OL.

[Nick]

Nice squatting bro, core is strong as heck!

[oldlifter50]

Thanks guys, I feel great too.

Today is a cardio day and with the new diet here is what I had today.

Breakfast 6 egg white omelet with fat free cheese and habanero tabasco sauce. Also 3 cups of water.

Mid morning
50 gram protein drink made with water

Lunch
Turkey paddy with pepper jack cheese
veggie pack with only 1/3 of the normal

Pre workout smoothie

Post workout roasted chicken breast
Baked potato soup to carb up for tomorrow

will have cottage cheese before bed.

Tuesday Sept 16

Elliptical
45 mins

Lying leg raises
4 sets of 40

Ivanko Gripp springs on 3 and 10
4 sets each hand 20 seconds each

Stretching

Entire workout took 1 hr and felt stoked. No hot chicks in there to impress.

[oldlifter50]

Wednesday Sept 17

Reduced bench weight a little except for what was supposed to be the single.

Bike 5 mins

Chest pulls
50 reps with 40 lbs
Pressdowns
50 reps with 30 lbs
Rotator series
2 circuits with 5 lbs

Stretch and meditate

Bench press
15 reps with the bar
12 reps with 95
10 reps with 135
5 reps with 205
3 reps with 230
3 sets of 5 with 255
2 reps with 285 wow was supposed to do a single with this but felt so good.

Incline barbell press
8 reps with 135
8 reps with 155
8 reps with 175 will add 5 lbs next week

Seated dumbbell press palms facing
8 reps with 30
8 reps with 40
8 reps with 45 really feeling strong

Close grip bench press in smith machine with a purple band looped around the bar adds about 90 lbs at top
10 just bar and bands
10 with 50 plus bands
Descending sets added 3 10lb plates to each side going to failure then strip 1 plate off each side going until down to the 25lb plates
Set 1
9 reps
6 reps
5 reps
5 reps
Set 2
8 reps
6 reps
3 reps
3 reps
5 just bar my partner tortured me for getting him to try this. Ray I actually got Jim to try this. He did one set and was gassed. He cried like Bennie used to.

Crunches
4 sets of 30
Now to feed the need for food. The wife might be in trouble tonight.

[Hidngod]

Wednesday Sept 17

Reduced bench weight a little except for what was supposed to be the single.

Bike 5 mins

Chest pulls
50 reps with 40 lbs
Pressdowns
50 reps with 30 lbs
Rotator series
2 circuits with 5 lbs

Stretch and meditate

Bench press
15 reps with the bar
12 reps with 95
10 reps with 135
5 reps with 205
3 reps with 230
3 sets of 5 with 255
2 reps with 285 wow was supposed to do a single with this but felt so good.

Incline barbell press
8 reps with 135
8 reps with 155
8 reps with 175 will add 5 lbs next week

Seated dumbbell press palms facing
8 reps with 30
8 reps with 40
8 reps with 45 really feeling strong

Close grip bench press in smith machine with a purple band looped around the bar adds about 90 lbs at top
10 just bar and bands
10 with 50 plus bands
Descending sets added 3 10lb plates to each side going to failure then strip 1 plate off each side going until down to the 25lb plates
Set 1
9 reps
6 reps
5 reps
5 reps
Set 2
8 reps
6 reps
3 reps
3 reps
5 just bar my partner tortured me for getting him to try this. Ray I actually got Jim to try this. He did one set and was gassed. He cried like Bennie used to.

Crunches
4 sets of 30
Now to feed the need for food. The wife might be in trouble tonight.
That looks like a hellacious workout. When you did the descending sets, is that a continuation of the band sets?

[oldlifter50]

That looks like a hellacious workout. When you did the descending sets, is that a continuation of the band sets?

Yes the bands are still on and they are killers. BDR got me hooked on them.

[Big Sky Guy]

Looking good OL! Nice raw squats the other day.

[Nick]

Awesome benching bro, you are in the zone lately!!

[oldlifter50]

Looking good OL! Nice raw squats the other day.

Thanks man, the squats are really helping me overall. My core is really stronger.


Awesome benching bro, you are in the zone lately!!
Thanks Kab, feeling great. I love this Con Crete creatine. Gives a great boost, and feeling stronger than a bull.

[oldlifter50]

Thursday Sept 18

no bar squats 10 reps
stretch and meditate

Deadlifts off floor
8 reps with 135
3 reps with 225
3 reps with 315 all with no belt

Rack pulls bar at middle of the knee.
2 reps with 405
2 reps with 475
2 reps with 530 5 lbs more than last time
I got greedy and went for 1 rep with 550 I made it. So I got stupid and decided to go for 1 rep with 585 most ever from this height I made it, damn I made it. :deadlift: :pr5:

Front squats still trying to get used to this bar holder
5 reps with 100
5 reps with 115
5 reps with 135 wonder if I will be able to get as heavy as I did with the safety squat bar.

T bar rows
4 sets of 5 with 100 lbs plus bar. next week add 25 lbs
superset with
Ric Sha shrugs
4 sets of 10 with ric sha plus 120 lbs

Close grip pulldowns
3 sets of 10 with 150

Hi Chair leg raises
4 sets of 30
So now the food was great, wife feeds me well. I am really stoked this week, a great one.

[kook]

awesome, congrats on the big rackpull PR!

[oldlifter50]

Thanks Kook it felt great. Resting well on Friday too.

[Nick]

Damn OL what a PR!! :rl:

[IliekFude]

BADASS OL!
Nice f'n PR after that much workup volume too. Kickass sheeit my man. Keep bangin away.

Thursday Sept 18

no bar squats 10 reps
stretch and meditate

Deadlifts off floor
8 reps with 135
3 reps with 225
3 reps with 315 all with no belt

Rack pulls bar at middle of the knee.
2 reps with 405
2 reps with 475
2 reps with 530 5 lbs more than last time
I got greedy and went for 1 rep with 550 I made it. So I got stupid and decided to go for 1 rep with 585 most ever from this height I made it, damn I made it. :deadlift: :pr5:

Front squats still trying to get used to this bar holder
5 reps with 100
5 reps with 115
5 reps with 135 wonder if I will be able to get as heavy as I did with the safety squat bar.

T bar rows
4 sets of 5 with 100 lbs plus bar. next week add 25 lbs
superset with
Ric Sha shrugs
4 sets of 10 with ric sha plus 120 lbs

Close grip pulldowns
3 sets of 10 with 150

Hi Chair leg raises
4 sets of 30
So now the food was great, wife feeds me well. I am really stoked this week, a great one.

[oldlifter50]

Damn OL what a PR!! :rl:

Thanks Kab, now the assistance gets kicked up and I will not rest on what I have done. Just keep telling the wife about it is all.


BADASS OL!
Nice f'n PR after that much workup volume too. Kickass sheeit my man. Keep bangin away.
Thanks man, my body,as old as it is responds to volume. I think the way my generation trained it geared our bodies towards it. You look at the workouts in the 60's of guys like Draper, Oliva, Arnold, Pat Casey, Bill Peanuts West. They did incredible volume. I think how you train when you are young sets the pattern for you.
Someone asked me today how I feel, I replied like a 35 year old. But the wife won't let me have one.:roflmao:

[oldlifter50]

Saturday Sept 20

Elliptical trainer
30 mins

stretch and meditate and seize on an idea/

Bench press
15 reps with the bar
12 reps with 95
moved to the half rack for lockouts getting the bar 2 inches off chest to blast thru my sticking point.
10 reps with 135
3 with 170
8 sets of 3 with 200
raised the pins so doing a lockout of the top 6 inches. This to train elbows to lock.
3 reps with 200
1 rep with 290
then I decide to get greedy and do
1 rep with 360
then I get stupid and load the bar to the goal. To break the Texas state Masters 4 bench record is my goal So I want the feel of it just like a walkout in the squat. So I do
1 rep with 400 Damn and good power too. The record is 177.5 kg or 391 lbs.

Incline dumbbell press with palms facing really hits the triceps more and takes shoulders out
20 reps with 35 add 5 lbs next week

Standing dumbbell front raise palms facing hits the frontal head but takes the rotator out.
3 sets of 12 with 20 lbs each

Skull crushers
3 sets of 12 with 60 lbs

Crunches
3 sets of 40

Static holds with the thick bar dumbbells each weighed 55 lbs
30 seconds
45 seconds
40 seconds

This after an hour of lawn mowing and trimming. Not to mention treating for fire ants, and hiding from the wife. I do not want to go to antique mall today. However we are going to classic car show tonight. See off topics forum about it.

[IliekFude]

nice work there man.
im probably gona be doing lockout work or palms facing db work primarily for my max effort bench stuff until my left shoulder is 100% again (i actually think its the tendon that runs down the front of the delt n thru the bicep, forget the name).
probly start out with floor press n if that hurts ill just try pin presses n move em up until something doesnt hurt anymore hehe.
as long as i find some kinda work i can get in ill be happy.

[oldlifter50]

nice work there man.
im probably gona be doing lockout work or palms facing db work primarily for my max effort bench stuff until my left shoulder is 100% again (i actually think its the tendon that runs down the front of the delt n thru the bicep, forget the name).
probly start out with floor press n if that hurts ill just try pin presses n move em up until something doesnt hurt anymore hehe.
as long as i find some kinda work i can get in ill be happy.

Thanks, when I have had any injuries I worked to find ways around it. The palms facing feels like it takes the delts out on me, and triceps get hit more. I think the lockout thing might be better for you. Keeping the bar over half way up keeps the delts out and is all tricep. This will nothing but make the bench go up when you are healed.

[oldlifter50]

Sunday Sept 21

Cardio
45 mins on the elliptical
was able to finish reading my new Popular Science on this one.

Leg raises off end of bench
4 sets of 40

stretching routine feels great doing this.

I am anxious to see the scale tomorrow morning. Got to see if the increase in intensity and the diet modifications did anything food for me.

[Hidngod]

Congrats on the 400. That's amazing.
I'm reeeaaally glad my wife doesn't fancy antiques.

[Nick]

:jumpjoy::jumpjoy::jumpjoy:

CONGRATS ON THE HYYUUGE BENCH BRO!

You are going to literally demolish the old record by the time meet day rolls around.

[oldlifter50]

Congrats on the 400. That's amazing.
I'm reeeaaally glad my wife doesn't fancy antiques.

Thanks man it felt so great. Next week lowering the bar 2 inches with it. I am glad mine likes antiques. After all she does have me.


:jumpjoy::jumpjoy::jumpjoy:

CONGRATS ON THE HYYUUGE BENCH BRO!

You are going to literally demolish the old record by the time meet day rolls around.


Thanks Kab, funny part is it popped pretty well too.

[oldlifter50]

Monday Sept 22

No bar squats 10 reps stretch and meditate

Squats
10 reps with bar
10 reps with 105
10 reps with 145
5 reps with 215
5 reps with 250
5 reps with 285
5 reps with 315
walkout with 365 hold for 12 seconds
Pause squats
2 sets of 3 with 235 and 2 second pause at bottom all with no belt.

Dumbbell rows
4 sets of 5 with 80lbs
add 5 lbs next week

Green band vertical crunches
4 sets of 30

Seated cable row wide grip
3 sets of 10 with 170
add 10 lbs next week

Reverse hypers
4 sets of 10 with 200
add 10 next week.
Weigh in tomorrow.

[Hidngod]

Your meet, in November? What lifts are you doing? All 3?

[oldlifter50]

Your meet, in November? What lifts are you doing? All 3?


I do all 3, very rarily do I do a 1 lift meet anymore. I figure as long as this old body can do it, I will. The main thing will be requalifying for Nationals in May, then secondary is the state bench record.

[oldlifter50]

Tuesday Sept 23 decided to rest up today but did weigh in. I weighed in at 262 a 4 lb loss in a week even doing creatine.

The new diet helped. I now eat to train. Example I knew I would squat heavy and take today off so. Sunday only did cardio so ate very high protein, low carbs and low fat. Until supper, then did green beans, mashed potatoes, and bbq brisket, turkey, and chicken breast with water. Then my cottage cheese at bedtime.
Monday breakfast
2 slices toast with chipolte jelly
6 egg white omelet with low fat ham onions, bell peppers, fat free cheese, and topped with habanero salsa.
Mid morning bran muffin with protein drink
Lunch
sandwich with turkey patty, leaf lettuce, pepper jack cheese and habanero mustard. Also a veggie pack.
Preworkout smoothie, strawberries, blueberries, banana in a lots of pulp orange juice with protein and creatine.
Post workout
Protein drink with fruit
bedtime
cottage cheese
Tuesday breakfast
same as monday but without toast and used hot sauce instead of salsa.
Mid morning protein drink only
lunch
just the patty and cheese and veggie pack only about 1/3 of normal one.
after work
protein drink only
Supper
Italian style chicken and brown rice getting ready for tomorrow with a glass of milk.
Since training heavy both wednesday and thursday will eat like hell except for post thursday session then will do protein drink and high glycemic index fruits.

There you have it. Now eat like a champion.

[oldlifter50]

Wednesday Sept 24

Bike 5 mins
chest pulls really wide hand placement 50 reps 40 lbs
Pressdowns 50 reps 30 lbs
rotator series 2 circuits 10 lb dumbbells
stretch and meditate

Bench press
15 reps bar only
10 reps with 135
5 reps with 190
3 reps with 215
2 reps with 240 spotter said both reps were textbook looking. scary thought
3 sets of 5 with 260 each set got easier look out
program called for a single with 290. I felt so strong I loaded the bar to 295 lbs. Lowered the bar full control and it went up like a rocket. So I tried another rep. It also went up easily. This without a bench shirt and in my red sweatshirt and wearing wrist wraps. Felt like still some in the tank but saving for assistance work.


Incline barbell press
8 reps with 135
8 reps with 165
8 reps with 185 felt power in the reps full control

Seated dumbbell military press palms facing
8 reps with 35
8 reps with 45
8 reps with 50 lbs this is getting wild nearing my all time pr in this lift. Yes Ray they were 50 lbs dumbbells not 25 in each hand. :clap:

Dips
8 bodyweight
2 sets of 8 with 22 lb chain on me

Lying dumbbell triceps extensions
3 sets of 10 with 25

Lying leg raises
3 sets of 40
felt so good after this session I treated myself to a subway double meat roasted chicken sandwich. Got to get ready to pull tomorrow. The little woman has to watch out.

[matt1990]

Awesome on 295 bench - powerhouse man! your doing really well man. I'll try to keep up broski! :D

Matt~

[oldlifter50]

Thursday Sept 25

In a hurry today have a community meeting to go to that might result in some extra money for us.

No bar squats 10 reps
Stretch and meditate

Deadlifts no belt at all
8 reps with 135
3 reps with 225
6 sets of 1 with 315 and 30 seconds rest between sets. My coach said last 4 reps were picture perfect.

Romainian deadlifts
5 reps with 225
5 reps with 265
5 reps with 295 again no belt. Feeling real strong.

T bar rows
4 sets of 5 with 125

superset with
Decline board crunches
4 sets of 30

Close grip pulldowns
3 sets of 10 with 140 really felt these discovered an extra plate was stuck to the bottom of the stack so did 150 for all sets.

Ric sha shrugs
4 sets of 10 with ric sha plus 140 real great feel.

Finished the workout with a high protein smoothie and had a pump. Back pumps feel good.

[Hidngod]

Nice work on the Bench & the D.B. MP.
Yer gonna be hittin PRs every workout, like Kab, LOL.

[IliekFude]

program called for a single with 290. I felt so strong I loaded the bar to 295 lbs. Lowered the bar full control and it went up like a rocket. So I tried another rep. It also went up easily. This without a bench shirt and in my red sweatshirt and wearing wrist wraps. Felt like still some in the tank but saving for assistance work.
Nice move there man. Hit some pr's n had the smarts to realize you already had a good day in the books. Last thing any of us need is a greedy injury. Training is for progress and intelligent training with yr eye on the end game, meets are for balls out tests n are the end game right?
Solid day my man.

[oldlifter50]

Nice move there man. Hit some pr's n had the smarts to realize you already had a good day in the books. Last thing any of us need is a greedy injury. Training is for progress and intelligent training with yr eye on the end game, meets are for balls out tests n are the end game right?
Solid day my man.


Thanks and you are right, the meet is the exam. I was talking to a young body builder powerlifter today Matt Brown. I told him I really think the vitamin C, the fish oil, cardio, stretch are what keep me going. I did a time study of my workout Wednesday. Total time warming up and stretching, 18 minutes. Also I do lots of stuff at home to keep non trained muscles in shape. Especially chasing the wife around, at 260 I can still out run her. heh heh heh.

[oldlifter50]

Saturday Sept 27

Elliptical 30 mins
Chest pulls 50 reps 40 lbs
Triceps pressdowns 50 reps 30 lbs
Rotator series 1 circuit
Stretch and meditate

Bench press
15 bar
12 with 95
Rack lockouts
10 with 135
3 with 170
4 sets of 3 with 200
4 sets of 3 with 200 plus 1 chain on each side. 30 seconds rest between all sets and concentrate on speed and full lockout each rep. Did not do the heavy lockout like last week, will only do that every other week.

Incline dumbbell press
1 set of 20 with 40 lbs making sure each rep is full lockout.

Dumbbell front raise palms facing
3 sets of 12 with 25

Skull crushers
3 sets of 12 with 70 lbs

Static holds using thick bar dumbbells 60 lbs holding til they almost drop
40 seconds
35 seconds
40 seconds my forearms are talking to me.

Crunches
3 sets of 40

Had buffalo burgers for dinner with spanish rice and corn. Mighty fine dining, and I cooked it in less than 30 minutes.

[kook]

Nice work here OL, I asked awhile ago if we would see a 400 bench and I guess that was no problem for you! Now just destroy that at the meet.

[Big Sky Guy]

OL- what is your range of motion on lockouts?

[oldlifter50]

Nice work here OL, I asked awhile ago if we would see a 400 bench and I guess that was no problem for you! Now just destroy that at the meet.

Thanks Kook I know I will get it. My strength is there now to convert it to pure power. Not to mention having someone there at the meet who has benched 700 will be a big help.


OL- what is your range of motion on lockouts?
I take the bar down to the pins which are set to 2 inches above my chest touch point. Then to full lockout. Have to build memory again into muscles and joints. I got sloppy and feel that is part of what screwed me up and cause the elbow joint problems. Have also began ice therapy on joints. After the heavy days I get home have my protein and fruit, then ice my joints. Takes the inflammation out like you would not believe.

[oldlifter50]

Sunday Sept 28

Elliptical
45 mins

Lying leg raises
4 sets of 30

Stretching and out of there.

[HerDOC2005]

lookin ggood brother!!! keep up the hard work mang!

[Hidngod]

Thanks Kook I know I will get it. My strength is there now to convert it to pure power. Not to mention having someone there at the meet who has benched 700 will be a big help.


I take the bar down to the pins which are set to 2 inches above my chest touch point. Then to full lockout. Have to build memory again into muscles and joints. I got sloppy and feel that is part of what screwed me up and cause the elbow joint problems. Have also began ice therapy on joints. After the heavy days I get home have my protein and fruit, then ice my joints. Takes the inflammation out like you would not believe.

How long do you ice for? Just 20 mins or so?

[oldlifter50]

lookin ggood brother!!! keep up the hard work mang!
Thanks and the results of the work were evident in my annual physical. All factors good and when my shirt came off the Doc said looked better than any 58 year old he has seen. His nurse just smiled, I felt great.


How long do you ice for? Just 20 mins or so?

Actually 15 to 20 depending on the feel. Never more than 20 mins though.

[oldlifter50]

Monday, Sept 29

Squats
10 reps no bar
stretch and meditate
10 reps with bar
10 reps with 105
10 reps with 145
5 reps with 200
5 reps with 245
5 reps with 285
5 reps with 325 all raw all legal depth not even wearing a belt.
walkouts for 12 seconds each
375
415
pause squats
3 reps with 235
3 reps with 245 the sweat shirt is soaked.

Dumbbell rows
4 sets of 5 with 85

Green band vertical crunches
4 sets of 30

Seated cable rows
3 sets of 10 with 180 last set the lats felt pumped.

Reverse hypers
4 sets of 10 with 220 on the mast. Ended on a low note. Last rep of last set the butt relaxed and had to clear the leg room. One guy in there, if he fathers kids they might be mutants.

The physical went great and when the time for the dreaded exam came. When he was done I said, "when you speak of this and I know you will, speak kindly of me."

Good blood work and the PSA's actually went down to 1.1. So he said they wife has to avoid the young guys for another year.

[oldlifter50]

Tuesday Sept 30

Elliptical
30 mins every 3 mins I would crank up speed for 30 seconds then back to normal pace. Great feeling in the body.

Lying leg raises
3 sets of 40

Ivanko gripper springs on 2 and 10
20 seconds each hand
35 second each hand
40 seconds each hand


Wednesday Oct 1

Chest pulls
50 reps 40 lbs
Pressdowns
50 reps with 30 lbs
Rotator series
2 circuits 10 lbs
Stretch and meditate then hit the bench with a purpose.

Bench press
15 reps with bar
12 reps with 95
10 reps with 135
5 reps with 215
3 reps with 245
3 sets of 5 with 270 each set got easier.
1 rep with 305 felt awesome and easy

Incline barbell press
6 reps with 145
6 reps with 175
6 reps with 195 I felt so strong on this.

Seated dumbbell press palms facing
6 reps with 40
6 reps with 45
6 reps with 55 could almost feel the strength increase on this one. or maybe just gas.

Dips
2 sets of 8 with a chain around neck
8 reps with 2 chains

it was gas

Dumbbell extensions
10 reps with 25
10 reps with 30
10 reps with 35

Leg raises off side of bench
4 sets of 15 had meatloaf and sweet potato when I got home. My wife is a genius.

[kook]

lots of great work here OL!

LMAO @ the reverse hyper and doctors exam comments!!!!

[Hidngod]

Great news on the Dr.s exam. That's part of what it's all about.
Bad news for the young guys in your area. That's really what it's all about.

[oldlifter50]

Thursday Oct. 2

no bar squats 12 reps
stretch and meditate

Deadlifts no belt off floor
8 reps with 135
3 reps with 225
3 reps with 315
Putting the bar on blocks so bar is just under the knees and put on a belt
2 reps with 405
2 reps with 475
1 rep with 525 I was told this was best pull they had seen.
1 rep with 555
tried 575 but wouldn't budge

Front squats
5 reps with 115
5 reps with 130
5 reps with 140 got the bar just right this week felt great

T bar rows
4 sets of 5 with 135 really feeling the lats on these.

Stability ball crunches
4 sets of 30

Ric Sha shrugs
4 sets of 10 with ric sha plus 150 man traps feeling this.

Close grip pulldowns
3 sets of 10 with 140

[Hidngod]

I get a really good pump with t-bar rows. What's rick sha shrugs. An apparatus?

[oldlifter50]

I get a really good pump with t-bar rows. What's rick sha shrugs. An apparatus?


Here is a picture of the ric sha. Someone named it that use it for shrugs, rows, variation on deadlift. The thing is heavier than heck and is something to use.