Now to begin a year of rebuilding me.

[oldlifter50]

OK so I won the 2010 national championship in m3a 110 kg class. I need surgery on my left shoulder to repair torn infraspinatus and brachei. Right after the meet I got back after the cardio doing 30 mins every morning the first week with ab work. Feeling good and super alert at work. Noticing the new hot brunette at work.
Second week post meet Cardio in am buty Tues May 11 I did my 300 program.
It is 3 circuits, 10 exercises and 10 reps each exercise. I did squats with regular then broom handle on overhead squats, front squats, bent rows, snatches, bench press, close grip bench press, front raises, and curls. Wow 30 mins from time I entered the gym til I left. Wednesday morning my legs felt it and it was good. Thursday will have 2nd opinion on shoulder then do the 300 again Friday. Well hopefully will be in good condition for surgery and able to flirt during it, I hope.

[P Bo]

IN.

Sounds like you will go into surgery in fine form and will definitely bounce back well. I have faith you will not lose your flirtability either :)

[oldlifter50]

IN.

Sounds like you will go into surgery in fine form and will definitely bounce back well. I have faith you will not lose your flirtability either :)

I just worry that there might be some mark left impeding my chances at becoming a senior citizen swimsuit model.

[P Bo]

You should only have a little portal scar from the scope - nothing a bit of photoshop can't remove.

[roadwarrior]

IN

[oldlifter50]

Well this week I began rehab of shoulder, 3 times per day. Doing pendulums, rotator work without resistance. Also did my 300 Tuesday like this
cycle 1 cycle 2 cycle 3
squats oly bar squats oly bar squats oly bar
front squat broom front squat broom front squat oly bar
leg press 11o lbs leg press 110 lbs leg press 110 lbs
leg extensions 35 leg ext 35 lbs leg ext 35 lbs
rev hypers 200 rev hypers 200 lying leg curls 50
bent rows broom bent rows 20 lb bb bent rows 20 lb bb
bench press broom bench press broom bench press 20 lbs
skull crushers broom skull crushers broom skull crushers 20 lbs
front raises broom front raises broom front raises 20 lb
curls broom curls broom curls 20 lbs

total time for workout 30 mins including rehab exeercises. Sweats were soaked.

[oldlifter50]

The first week of building the better me and the last week of my railroad career. Wow a real change.

Monday May 24
AM Cardio 30 mins elliptical
Abs crunches 4 sets of 30
PM massage

Tuesday May 25
AM Cardio 30 mins treadmill
Abs crunches 4 sets of 30 with 12 lb behind my head

PM
Squats
10 reps no bar
8 reps with bar
6 reps with 105
6 reps with 145
5 reps with 165
5 reps with 200
4 sets of 5 with 225 no belt and 60 reps and RPE of 7

Leg press
3 sets of 20 with 360 on sled

Seated leg curls
3 sets of 15 with 120 workout took 40 mins and 135 reps

Wednesday May 26 my last day working
AM Cardio 30 mins treadmill
Abs crunches 4 sets of 30 with 12 lb dumbbell

Pm REHAB still feeling surreal after last day of train dispatching.
Bench press
3 sets of 12 with PVC pipe almost a pr

Shoulder press
3 sets of 12 with PVC pipe

Standing French press
3 sets of 12 with PVC pipe

Rotator work 3 circuits with bands

Thursday May 27 last personal leave day at work.
AM Cardio 30 mins treadmill
Abs lying leg raises 4 sets of 30

PM
Deadlifts
10 reps with 135
6 reps with 225
6 reps with 275 RPE of 7 no belt

Front squats
5 reps with 125
5 reps with 140
4 sets of 5 with 150 RPE of 7

Shrugs
3 sets of 12 with 225 total of 88 reps

[roadwarrior]

Congrats on retiring from the RR OL. Nice work in the gym too. Going to start your second career as a fitness model now?

[P Bo]

Have you driven your lovely wife crazy already being retired?

Congrats on reclaiming carefree youth.

[oldlifter50]

Congrats on retiring from the RR OL. Nice work in the gym too. Going to start your second career as a fitness model now?

After a week I am trying to start my next career as a senior citizen swimsuit model. Might even end up on the cover of the swimsuit edition of Modern Maturity magazine.


Have you driven your lovely wife crazy already being retired?

Congrats on reclaiming carefree youth.

I am attempting to, but her level of insanity is greater than mine could ever be.

[oldlifter50]

Well with gym closed on Monday and no longer employed at BNSF did nothing.
Tuesday June 1 Cardio in am 30 mins treadmill
abs crunches 4 sets of 30 with 12 lb dumbbell behind my head
shoulder rehab circuit.

Wednesday June 2
Treadmill 30 mins
Lying leg raises 4 sets of 30
shoulder rehab circuit

PM
Bench press
3 sets of 12 with broom handle
overhead presses
3 sets of 12 with broom handle
Lat pulldown
3 sets of 10 with 120
Shoulder rehab circuits

Thursday June 3
AM Treadmill 30 mins
Shoulder rehab circuits
Crunches 4 setws of 30 with 12 lb dumbbell

PM
Deadlift
10 reps with 135 all no belt
6 reps with 225
6 reps with 285 still no belt

Front squats
5 reps with 125
5 reps with 140
4 sets of 3 with 150

RDL's
3 sets of 6 with 185

Shrugs
3 sets of 12 with 235

[Mafioso30]

I just worry that there might be some mark left impeding my chances at becoming a senior citizen swimsuit model.

Hey if BDR can pull off his blue speedo, I'm sure you still have a shot LOL!!

GL on your surgery and recovery brutha, I'll be following along :)

[matt1990]

Take care bro! Hope surgery and recovery both well and swiftly! Overall, your looking pretty solid these days. I agree with Speedo comment above you still have a chance man to show it off to the wife hahah!

Matt~

[Nick]

congrats on your retirement dude!! Hope recovery is going well.

[oldlifter50]

Thanks Kab recovery so far so good and so is retirement.

[oldlifter50]

Monday June 7
no cardio too busy.

Squats
10 no bar stretch
10 with bar
8 with 95
5 reps with 150
5 reps with 205
4 sets of 3 with 250 no belt just me and going with about 1 minute rest

Pause squats
3 sets of 5 with 150

Vertical leg press
3 sets of 10 with 330 wow the different angle is a bear vs going at about 45 degree

Icarian rower
3 sets of 12 with 100

Tuesday June 8
Elliptical trainer 20 mins
shoulder rehab circuits 3 circuits
made up of bent over propellers with 2 1/2 lb wt in each hand
rotator work with lightest band hitting internal external rotation, up and down, transverse
movement, and side raises.
pendulums holding onto a broom handle
wall walks
Crunches 4 sets of 30 with 12 lb dumbbell behind my head
Treadmill 20 mins.

Got a good sweat going and felt good about it. Now back to the land of honey do's. Good ones though since I get to use my power tools.aargh aargh aargh

[roadwarrior]

Ooooohhh... power tools! I look forward to the days that I can spend with my tools in the workshop.

[oldlifter50]

Wednesday June 9
no cardio had chiro session and help out with athletes at my buddies school. They had wild workout. They did front squats 4 sets of 6 with 40% of max. Then superset no split cleans with pushups done holding ends of board that are on medicine balls. The out to field for County Fair. This is insane. They swing a 12 lb sledge hammer to a tire 6 times each side then run to next station where they pick up a 9 ft long piece of PVC pips half full of water. Waling 30 yards with it over their heads and overstriding. Then to next one with 6 ft long piece of 4 inch pipe with water held in zercher position and again walk 30 yards. The flip 400 lb tire twice jump into and out of tire, flip back and again jump. Then to a small car tire that they run backwards with for 30 yards. Then another tire with straps over their heads. They did this 4 times.

PM workout June 9,
Shoulder circuits 3 of them.
Bench press
12 reps with broom handle
3 sets of 12 with 20 lbs
Front raise barbell
3 sets of 12 with 20 lbs
Close grip lat pulldowns
3 sets of 12 with 90
Tricep pressdowns using rope
3 sets of 12 with 35
Curls
3 sets of 15 with broom

all in all a great day and the kids were sure a blast to help.

[oldlifter50]

Ooooohhh... power tools! I look forward to the days that I can spend with my tools in the workshop.

I find working with them somewhat cathartic. Sets my mind at piece.

[Nick]

Thats an awesome workout those kids did... Im envious! Good work as well, you did some great circuit work.

[oldlifter50]

Thats an awesome workout those kids did... Im envious! Good work as well, you did some great circuit work.

Thanks Kab shoulder is feeling better and better. I do that rehab program twice a day.

[oldlifter50]

Thursday
AM helping with kids

PM
10 no bar squats stretch
Deadlift
10 reps with 135
6 reps with 225
6 reps with 315 all no belt

Front squats
5 reps with 125
5 reps with 140
4 sets of 3 with 155

Dumbbell shrugs
3 sets of 12 with 75

Friday June 11
Cardio
20 mins elliptical
Shoulder rehab work
Crunches 4 sets of 25 with a 25 lb plate behind my head
Treadmill 15 mins

all in all a good week and looking forward to rebuilding my body to sort of good shape

[oldlifter50]

Monday June 14
AM Chiro appt and work with the school kids.

PM
Squats
10 reps no bar
8 reps with the bar
6 reps with 145
5 reps with 195
4 sets of 5 with 235 RPE of 8 no belt pure raw

Leg presses
3 sets of 20 with 410 lbs on sled the last set was tough but I gutted it out.

RDL's
3 sets of 5 with 205 t

High bar squats
3 sets of 5 with 145 had a protein drink before I even changed clothes then home for dinner with the hot one.

[Hidngod]

Hey, OL Sorry I missed the retirement party. Congrats. :biggthumpup:
That's a crazy workout those kids did. Good for them.

[oldlifter50]

Hey, OL Sorry I missed the retirement party. Congrats. :biggthumpup:
That's a crazy workout those kids did. Good for them.

Good party but not like the retirement party we threw for a signal tech when I lived in Billings. We hired a stripper for him.
Ah the good old days.

[oldlifter50]

Wed
AM Cardio and coaching and chiro.

pm
Shoulder rehab circuits increased the band tension to next level for rotators.
Bench press
12 reps with broom
12 reps with 20 lbs
3 sets of 12 with 30 lbs

Military press
3 sets of 12 with 20 lb

Lat pulldown
3 sets of 12 with 120 lbs and wide grip

Kettle bell tricep extensions
3 sets of 15 with 25 lbs each hand

Hammer curls
3 sets of 12 with 5 lbs.

Thursday June 17
AM Cardio and coaching

PM
Deadlift
10 reps with 135
6 reps with 225
6 reps with 330 no belt either

Front squats
5 reps with 125
5 reps with 145
4 sets of 3 with 150

Ric Sha shrugs
3 sets of 12 with 120 lb on ric sha

Good Mornings with safety squat bar
3 sets of 5 with 125 no belt either

Feeling much better about the shoulder and seems to be doing great. So 2 weeks left on this training cycle then will evaluate it better.

[Mafioso30]

Glad to hear the shoulder is in better shape!! Keep on trucking brutha :super:

[oldlifter50]

Monday June 21
Cardio in am
30 mins treadmill
shoulder rehab work
abs 4 sets of 40 crunches

PM
Squat
10 reps no bar
stretch
10 reps with bar
6 reps with 105
5 reps with 145
5 reps with 195
5 reps with 235
4 sets of 3 with 255 all no belt nothing

Pause squats 2 seconds
3 sets of 5 with 175

High bar squats
3 sets of 5 with 155

Leg Press
3 sets of 20 with 450

belt is in my gear box at home so not tempted to use it til core is stronger.

[oldlifter50]

Wed June 23

Chest pulls
50 reps with 30 lbs
Rehab for rotators 3 circuits.
Bench press
12 reps with broom
12 reps with 20 lbs
3 sets of 10 with the olympic 45 lb bar

Standing military press
1 set of 10 with 220
2 sets of 10 with 30

lat pulldowns
3 sets of 12 with 120

seated dumbbell extensions
3 sets of 15 with a 40 lb dumbbell

hammer curls
3 sets of 15 with 15 lb dumbbells

big step for me and iced shoulders right away when I got home so feeling pretty good now.

[Hidngod]

:coolugh:
Got a plan for your next training cycle?

[roadwarrior]

Nice work OL. Glad the shoulder is feelign better.

Waiting to see you pic in my next issue of AARP. :)

S

[oldlifter50]

:coolugh:
Got a plan for your next training cycle?

Actually I have the next 2 cycles planned out.


Nice work OL. Glad the shoulder is feelign better.

Waiting to see you pic in my next issue of AARP. :)

S

I think the swimsuit issue comes out in March.

[oldlifter50]

Thursday June 24

Deadlifts
10 reps with 135
5 reps with 225
4 sets of 3 with 315 no belt just work on form.

Stability squats hung 25 lb kettle bells from bands on the bar.
5 reps to pads with this
3 sets of 5 with 50 lbs weight added to this. Felt this in the core and definitely a good addition.

Dumbbell shrugs
3 sets of 12 with 80's

A good week and next week is deload so the fun never ends.

[P Bo]

I'm liking those stability squats Oldie. I've done stability bench but not squats. Might have to throw those in.

Deload is never fun - but it serves it's purpose.

[oldlifter50]

Monday June 28
AM cardio
20 mins treadmill
shoulder rehab then off to chiro.

PM
Squats deload week no belt either
10 reps no bar
5 reps with 145
5 reps with 195
4 sets of 3 with 235 my partners said all reps picture perfect.

Farmers walk holding a 45 lb plate in each hand by only finger tips inside the lip
4 walks for 40 feet each

Plyo jumps
3 sets of 5 to 12 inch box
3 sets of 5 to box holding a 10 lb dumbbell in each hand.


Tuesday
Elliptical trainer 20 mins
shoulder rehab
crunches holding a 12 lb dumbbell behind my head 4 sets of 40

[oldlifter50]

Wed June 30
Chest pulls 50 reps with 40 lbs wide hand placement.
Shoulder rehab work
Bench press
12 reps with broom
10 reps with 20 lbs
10 reps with 40 lbs
3 sets of 10 with 55 lbs doesn't sound like much but a big step for me in the comeback.

Overhead mil press
3 sets of 10 with 40 lbs

Lat pulldowns
3 sets of 10 with 140

Seated dumbbell French press
3 sets of 12 with 50 lbs

Hammer Curls
3 sets of 15 with 15 lbs
Shoulders got iced once I got home and feel good the next day. Ice is great and good.

[Mafioso30]

Looking good bro! Ice is a life saver for sure, but I am not too fond of ice baths....painful lol. Keep up the solid work!

[oldlifter50]

Looking good bro! Ice is a life saver for sure, but I am not too fond of ice baths....painful lol. Keep up the solid work!

Thanks but the ice baths are great therapy, except when a cube gets you on the you know what.

[roadwarrior]

All I can say about a cube you know where is OUCH!!!

[AWR]

Looking solid oldlifter! Glad to see your shoulder coming back into shape.

[oldlifter50]

Catchup time
Wed July 7
AM CArdio and abs
pm
Shoulder rehab
chest pulls 50 reps with 40
Bench press
12 reps with 20 lbs
3 sets of 12 with 30 lbs

Incline flys
2 sets of 12 with 5 lbs see the off topic forum for shoulder news.
2 sets of 12 with 10 reps

Shoulder triset of front raises, side laterals, and rear flys
3 sets of 10 reps each exercise with 5 lbs

Seated dumbbell french press
3 sets of 12 with 45 lbs

hammer curls
3 sets of 12 with 15


Thursday July 8
AM CArdio
PM
Deadlifts
8 reps with 135
6 reps with 225
6 reps with 295

Zercher squats
5 reps with 125
5 reps with 145
4 sets of 3 with 160

Shrugs
3 sets of 12 with 225

Monday July 12
AM Cardio, abs and shoulder rehab

PM Squats
6 reps with 105
5 reps with 150
5 reps with 180
5 reps with 210
3 sets of 5 with 240 RPE of 8

Box squats
5 reps with 150
2 sets of 5 with 150 plus a pair of chains
5 reps with 150 and 2 pairs of chains RPE of 8

Incline back raises
3 sets of 12 with 25 lb plate on me.

[oldlifter50]

Wed July 14
AM cardio, chiro, and coaching.

PM
Chest pulls 50 reps with 40
Windmills 3 sets of 20 each arm with 5 lbs
Rotator work 3 circuits with green bands.
wall walks 3 times each arm
Bench press
12 reps with 20 lbs
3 sets of 12 with 40 lbs
5 reps with 60 lbs
gave it a little test and came thru with flying colors

Incline flys
3 sets of 12 with 10 lbs
12 reps with 15 lbs
could feel the rust working out

Shoulder trisets
3 with 5 lbs

close grip bench press
3 sets of 10 with 40 lbs

hammer curls
3 sets of 12 with 20 lbs

best part old member of gym is back in. She came up to me and gave me a big hug. She is a smoking hot blonde with a big rack. My day has been made.

good workout and ice is proof God loves us.

[oldlifter50]

Thursday July 16
Deadlifts no belt and really concentrated on forms tweaks. Have to correct some minor issues that have crept in.
8 reps 135
5 reps with 225
3 sets of 3 with 315

Front squats
5 reps with 125
5 reps with 140
3 reps with 150
3 sets of 3 with 160

T bar rows
3 sets of 8 with 100

Ric sha shrugs
4 sets of 15 with 90 lb on the frame. Did 2 sets with hands on internal handles and 2 on the further apart handles.

Good work and felt great even wearing sweats in 100 degree outside heat. Only 90 inside. Makes for 122 reps so got to feed the body.

[roadwarrior]

Hope you feed well OL. Nice consistent work in here. You're a role model for a kid like me. :)

[Nick]

Your workouts and programming are inspirational OL... just a real good mix of all the good stuff, with variety, yet no fluff.

[oldlifter50]

Hope you feed well OL. Nice consistent work in here. You're a role model for a kid like me. :)
Thanks my training partner who is 63 inspires me.


Your workouts and programming are inspirational OL... just a real good mix of all the good stuff, with variety, yet no fluff.
I try to keep it varied and keep the CNS guessing what will happen.

[oldlifter50]

Monday July 19
Squats
10 reps no bar
10 reps with bar
10 reps with 95
5 reps with 150
5 reps with 180
5 reps with 210
4 sets of 3 with 240 all no belt.

Try typing this in while eating the post workout meal. Made up of 6 sprigs of asparagus, broccoli, long grain rice and a 1/2 lb turkey burger covered in Hot sauce.

Box squats
5 reps with 160
2 sets of 5 with 160 plus a pair of chains
2 sets of 5 with 160 plus 2 pairs of chains. Makes for about 245 at the top belt is in powerlifting box at home.

Incline back raises
3 sets of 15 holding 25 lb plate

Reverse hypers
2 sets of 10 with 180 on the mast.

Well that makes for 139 reps and still feeling good. New preworkout drink. Made with 1/2 cup cranberry juice, 3/2 cup of mixed berries, 2 scoops of protein powder. Taste great and less filling.

[oldlifter50]

Wed July 21
AM Chiro, coaching, and canine cardio
I am now taking my dogs for walks in the morning in addition to evening. Totals a mile and a half for both and I get a great sweat going.

PM
Shoulder rehab work
Bench press
12 reps 30 lbs
3 sets of 12 with 55 lbs
6 reps with 80 lbs the most I have benched in 3 months makes me happier than a teenage boy with a dirty mag.

Incline flys
2 sets of 12 with 10 lbs
2 sets of 12 with 15 lbs

Shoulder trisets
3 trisets with 10 lbs

hammer curls
3 sets of 12 with 20

Close grip bench press
3 sets of 10 with Oly bar

Thursday
AM coaching and canine cardio

PM
Deadlifts
8 reps with 135
5 reps with 225
3 sets of 3 with 335 and they were better than my 315 last week. I reviewed video of last week and found a technical glitch I was making. Got shoulders out over bar at start.

Front squats
5 reps with 125
5 reps with 140
4 sets of 3 with 150 felt awesome

Shrugs
2 sets of 10 with 235

T bar rows 3 sets of 8 with 120

All in all a great week and looking forward to next.

[oldlifter50]

Well after 2 weeks of goofing off and traveling back to it.

Monday Aug 16
Squats
10 reps with bar
8 reps with 135
5 reps with 185
5 reps with 225
5 reps with 255
3 sets of 5 with 275 and no belt.


Pause squats 3 second pauses
5 reps with 135
2 sets of 3 with 185

Incline back raises
3 sets of 12 holding 25 lb plate.

felt good beginning another cycle of 6 weeks. Next week belt on.

[roadwarrior]

Time off does feel good, doesn't it? Looks like you are jumping right back in. I'll be doing a similar leg day later today. Found out yesterday the local MA USPF states is Nov 7 but I planned my training thinking it was early December. Gonna have to go into high gear after goodfing off the last 3 weeks or so.

[oldlifter50]

Time off does feel good, doesn't it? Looks like you are jumping right back in. I'll be doing a similar leg day later today. Found out yesterday the local MA USPF states is Nov 7 but I planned my training thinking it was early December. Gonna have to go into high gear after goodfing off the last 3 weeks or so.

RW you are right the time off does good and now I am rejuvenated.
Go for that goal, the determination of the masters is awesome.

[oldlifter50]

Tuesday and Wednesday Aug 18
Cardio 20 mins elliptical
Shoulder rehab work new stuff
External and Internal rotation with green band 4 sets of 15 each
dislocates with empty hands gotta learn the motion which as rhythmically impaired and uncoordinated as I am will take a while.
door frame stretch 3 at 15 seconds each
face pulls with the green band 4 sets of 15
scapular pushups 4 sets of 10

Crunches 5 sets of 30 then home to ice the shoulders.

PM Bench work
12 reps with bar
2 sets of 12 with 55
12 reps with 65

Incline dumbbell press
3 sets of 12 with 25

military press
3 sets of 12 with 30 lb bar

Close grip bench press
2 sets of 12 with oly bar
2 sets of 12 with 55
12 reps with 65

Hammer curls
3 sets of 12 with 20 lbs then home for ice and food.

[Hidngod]

Glad to see you back, OL.

Is this what you do? I can't do that, right now, so I must need more stretching. I'ma try that.

http://www.youtube.com/watch?v=aC50DPAim7c&feature=related

[oldlifter50]

Glad to see you back, OL.

Is this what you do? I can't do that, right now, so I must need more stretching. I'ma try that.

http://www.youtube.com/watch?v=aC50DPAim7c&feature=related

Thanks Hidn good to be getting back on a schedule. I can't do them with bar yet and yes it does take stretching. The stuff I did prior helped set the tone for it. Also I wear better clothing and do it in gym not mom's basement.

[Big Sky Guy]

In way late!

I been staying out of this area of the forums as I am 1/2 depressed with all this no real heavy training cause I hafta run the 1.5 miles for PT business...
but I am seeing light at the end of the tunnel as I passed my local PT and should be GTG for the school in mid-Sept. So I keep on running!

[oldlifter50]

In way late!

I been staying out of this area of the forums as I am 1/2 depressed with all this no real heavy training cause I hafta run the 1.5 miles for PT business...
but I am seeing light at the end of the tunnel as I passed my local PT and should be GTG for the school in mid-Sept. So I keep on running!

I hear ya kind of ashamed of my bench pressing with the rehab going on but if others can learn....

[oldlifter50]

ThursdayAM
cardio, abs, and rehab work

PM
Deadlifts
8 reps with 135
3 reps with 225
4 sets of 3 with 315. working on technique issue. all no belt and first set something popped into view on form so minor correction and never felt 315 feel that easy and my coach said awesome form.

Front squats
5 reps with 135
5 reps with 155
4 sets of 3 with 175

Shrugs 3 sets of 12 with 225

RDL's 3 sets of 6 with 135 Feeling great and ready to kick ass

Friday
Cardio abs and shoulder rehab.

[oldlifter50]

Mon Aug 23 kids first day of last school year.
AM Cardio rehab and abs
Testerone overload. watching the morning news and traffic and wow. The local traffic reporter on one station is let us say well endowed. She had a low cut short dress on and lit me up. Then got to see Johnnie Jackson and Branch Warren train, psych. Would still rather watch the traffic reports though.

PM Squats
8 reps with 145
5 reps with 235
5 reps with 265
2 sets of 3 with 295 no belt. felt something in lower back so stopped there. No I was not thinking about traffic reports

Vertical leg press
2 sets of 12 with 220 on sled then
2 sets of 20 with same.

Grappler twists to loosen back.
3 sets of 12 with 20 lbs on bar.

Tuesday and Wednesday same cardio, rehab, and abs. Tuesday had chiro session and damn it fixed my back. Felt so good stopped to flirt with the office staff.

[oldlifter50]

Wed Aug 25
chest pulls 2 sets of 25 with 40 lbs
External and internal rotation 1 set of 10
Bench press
2 sets of 12 with bar
12 reps with 55 lbs
3 sets of 12 with 70 lbs
10 reps with 85

Incline dumbbell press
3 sets of 12 with 30 lbs

Overhead press
3 sets of 8 with 30 lbs

Close grip bench press
12 reps with bar
10 reps with 50
2 sets of 10 with 70

Hammer curls
3 sets of 12 with 20
good one no pain and iced right away when I got home.

[oldlifter50]

Thursday Aug 26
AM Cardio shoulder rehab and abs

PM Deadlifts
8 reps with 135
3 reps with 225
3 reps with 315
4 sets of 3 with 335 took all my tips into consideration and did as one coach said the best form deadlifts he has seen me do in years. Not to mention they all felt light, RPE of 7.

Front squats
5 reps with 135
5 reps with 155
4 sets of 3 with 165 RPE of 8 and feeling strong

Shrugs
3 sets of 12 with 235

Icarian rows
3 sets of 8 with 120 wide grip

Great workout and all felt awesome. Now for the weekend and more damn fun.

[oldlifter50]

Mon Aug 30
AM
cardio, shoulder rehab, crunches 5 sets of 30 with 12 lb dumbbell behind my head, finish with 5 mins on recumbant bike.

PM
Squats
8 reps with 135
5 reps with 185
5 reps with 225
5 reps with 255
4 sets of 3 with 295 and put the belt on for it. RPE of 8

Pause squats 3 second pauses
5 reps with 135
2 sets of 5 with 165
2 sets of 5 with 185 no belt on for these

Incline back raises
4 sets of 12 with 25 lb plate on me.

Felt good and strong today and really great form according to all there.

[Hidngod]

WOW. Holy consistency, Batman. Looking good in here, OL

[oldlifter50]

Tuesday and Wednesday AM cardio, rehab and abs.

Wednesday Sept 1
Warmup and loosen shoulders
Bench press
12 reps with bar
12 reps with 65 lbs
3 sets of 12 with 85 getting better every week.

Incline db presses
3 sets of 12 with 30

Shoulder press
3 sets of 10 with 30 lbs

Close grip bench presses
3 sets of 12 with 70 lbs
Hammer curls
3 sets of 12 with 20 lbs only move with any discomfort.

Thursday
AM cardio, rehab and abs

PM
Deadlift
8 reps with 135
3 reps with 225
3 reps with 315
3 sets of 3 with 355 coaches said best looking form yet and RPE of 8

Front squats
5 reps with 125
5 reps with 145
4 sets of 3 with 165 RPE 8

Humidity in gym unbelievable today after rains and all roof leaks

Ric sha shrugs 3 sets of 12 with 100 on cage

Seated cable rows pronated grip
3 sets of 12 with 140

A good workout and good week. Now to shave some fun with the puppy.

[oldlifter50]

Mon Sept. 6

Labor day and all goofed up day so no cardio in morning.

Squats
10 reps no bar
10 reps bar
8 reps with 135
5 reps with 185
5 reps with 225
5 reps with 255
3 reps with 285 belt on
4 sets of 3 with 315 RPE 9 but felt great

Leg press
3 sets of 15 with 370

Incline back raises
3 sets of 20 no weight

[oldlifter50]

Wed Sept 9
am stuck at home
pm Bench
shoulder rehab work
Bench
12 reps with bar
12 reps with 64
2 sets of 12 with 85
10 reps with 100 yeah no pain coming along really well. It is hard to be patient and do this right.

Incline barbell press
3 sets of 12 with bar

Stability ball dumbbell shoulder presses
3 sets of 12 wtih 15

Dumbbell floor presses
12 reps with 20
12 reps with 25
12 reps with 30

Hammer curls
3 sets of 12 with 20

Thursday
AM cardio shoulder rehab and abs. Actually felt tissue healing this morning while icing. It was weird sensation.

PM
Deadlifts
8 reps with 135
3 reps with 225
3 reps with 315 belt on
3 reps with 345
3 sets of 3 with 375 RPE was 8 and on second set the first rep came up so fast I almost fell backwards with it. Narrowed up my stance a bit and power seemed amplified.

Zercher squats
5 reps with 85, 105, 125, 145, and 165

Ric Sha super set 6 reps bent over row, 12 reps shrugs
3 super sets with 90 on cage and I felt great after this one moved great weight and on track to go for the win in Atlanta.

[Hidngod]

Lookin good here, man.
You do some different stuff. Got a link to the Ric Sha... thingie?

[oldlifter50]

Let me see if I still have the picture here.

[oldlifter50]

4315

The Ric Sha

[oldlifter50]

Monday Sept 13
AM cardio, shoulder rehab, and abs

PM
Squats 8 reps with 145
5reps with 195
5 reps with 225
3 reps with 255 belt on
3 reps with 275
3 reps with 295
3 reps with 315 RPE of 8
3 reps with 335 RPE 9

Safety squat bar squats no belt on
5 reps with 125
5 reps with 145
5 reps with 165
5 reps with 185 RPE of 8

Lat pulldowns
3 sets of 12 with 140

Incline back raises holding onto a 25 lb plate
3 sets of 12

A good one tonight, 129 reps and I am fried.

[oldlifter50]

Wed Sept 14
Morning
30 mins cardio
shoulder rehab
coach my buddy yak in last deadlift workout before world masters. Helped him with the last bench workout yesterday too. He is so ready.

Bench press
Chest pulls 50 reps with 50
rotator work.
12 reps with bar
12 reps with 80
2 sets of 10 with 100
10 reps with 115 most I have been able to bench in 5 months

Incline barbell press
3 sets of 12 with 55

stability ball dumbbell shoulder presses
3 sets of 12 with 15 need a bigger ball too low to the floor with this one.

Dumbbell floor presses
12 reps with 20
12 reps with 30
2 sets of 10 with 35

hammer curls
3 sets of 12 with 20
Home for icing of the shoulders and FOOD. FOOD good wife bad.

[oldlifter50]

OK missed Monday horrific back ache from overdoing yard work. We are going to be tearing down and then putting up a new sunroom so I was moving pavers. These pavers are 24x24 inches and 2 inches thick. OMG what was I thinking. Thankfully great chiro and I am back.
Wednesday Sept. 22
Bench press
Rehab work
Bench press
12 reps with bar
12 reps with 70
10 reps with 100
10 reps with 115
8 reps with 135 most since the injury. Look out I am coming back for my crown.

Incline barbell press
10 reps with 65
10 reps with 75
10 reps with 85

Dumbbell floor press
12 reps with 20
12 reps with 30
10 reps with 40 yahoo feeling like my old self again

Smith machine military press
3 sets of 10 with 40 lbs on bar

Hammer curls 3 sets of 12 with 20

A good one and on to the next and getting stronger and better.

[AWR]

Good work man, I like the look of that ric sha lol

[oldlifter50]

Monday Sept 27
AM Cardio shoulder rehab and abs

PM
Squats
10 reps no bar
10 reps with bar
10 reps with 95
8 reps with 145
5 reps with 195
5 reps with 235
3 reps with 255
3 reps with 275
2 reps with 295 stopped when heard fabric tearing
3 reps with 295 and tore both the sweatpants and undies so left since cops and kids in gym. Only wife and doctor should see that.

[Hidngod]

4315

The Ric Sha
Hey, I could make one of those. Good idea.

How'd your buddy make out at the Masters?

I'm happy to see you're back in the groove.

[oldlifter50]

He got booted off team tested positive for diuretic. Now is trying for reinstatement since his prescription meds have the diuretic in and he never thought to register them with medical comittee. When my doctor put me on Diovan for blood pressure I had him fill the damn form out so no problems. He should get back with no problem. Now has to re-qualify for world team which should be no problem. Both of us have to so can go to Canada next year.


Hey, I could make one of those. Good idea.

How'd your buddy make out at the Masters?

I'm happy to see you're back in the groove.

[oldlifter50]

Wednesday Sept 29
AM cardio, rehab work and abs like every day.

PM
Chest pulls 25 reps with 40 lbs
Rotator work 2 circuits
Bench press
12 reps with bar
12 reps with 65
10 reps with 75
10 reps with 95
3 sets of 6 with 115 feeling good first week of new cycle.

Close grip bench press
2 sets of 10 with 60

Plate raises 3 sets of 12 with 25

Standing French Press
3 sets of 12 with 60

Hammer curls
3 sets of 12 with 25

all in all a good day a very good one.

[oldlifter50]

Thursday Sept 30
morning cardio, shoulder rehab and aqbs

PM
10 reps no bar squats
Deadlifts
8 reps with 135
3 reps with 225
3 reps with 315
3 sets of 3 with 345 all great form and coach said never looked better. RPE of 8

Front squats
5 reps with 135
5 reps with 155
4 sets of 3 with 175 RPE of 9

T bar rows
4 sets of 8 with 100 on bar and RPE of 8

Shrugs
4 sets of 10 with 225 RPE of 8
Went for high RPE's and will for rest of this and next cycles. Time to buckle down. I think the increased walks with the puppy and flirting with women in neighborhood at the same time is good for my T levels. That dog is a major babe magnet.

[oldlifter50]

Mon Oct. 4
Wow after a very hard working weekend it is squat day.

10 no bar squats
10 reps with bar
10 reps with 95
2 sets of 6 with 135 second set my coach had me change my foot position widening and moving toes in and rest of squats done this way.
5 reps with 185
5 reps with 225 belt on
4 sets of 3 with 285
3 reps with 325 felt like better power out of the bottom RPE 8

Leg presses
20 reps with 270
20 reps with 360
20 reps with 450 RPE of 8

Lying leg curls
3 sets of 10 with 110

Lat pulldowns
12 reps with 120
12 reps with 140
12 reps with 160 RPE 8

Wow a good one and now can maybe take my squats to new levels. Best no wardrobe malfunctions this week.

[oldlifter50]

Wed Oct 6
Shoulder warmup
Chest pulls 25 reps with 30
Rotator series 2 circuits
Bench press
12 reps with the bar
10 reps with 65
10 reps with 85
5 reps with 115
3 sets of 5 with 135 felt good to do this again and shoulder feels fine.

Close grip bench presses
12 reps with 65 lbs
3 sets of 8 with 85

Plate raises 3 sets of 12 with 35 lb plate. Felt like I broke some adhesions loose and moving great.

Standing french press
3 sets of 12 with 70

Hammer curls
3 sets of 12 with 25

Good workout and iced shoulders when I got home. Also rolled the shoulders.

Thursday Oct 7
No bar squats 10 reps

Deadlifts
8 reps with 135
3 reps with 225
3 reps with 315 major form goofs have to correct
3 sets of 3 with 365 and corrected and felt stronger and stronger. RPE of 9

Front squats
5 reps with 135
5 reps with 155
5 reps with 170
3 sets of 5 with 180 RPE 9

Bent over rows
6 reps with 135
6 reps with 165
6 reps with 185

Shrugs 3 sets of 12 with 225

Good workout consider I built a gate outside today and hung it. Good pre-workout and nutrition all day.
Now off to San Antonio with the family for the weekend. I am going to Chunkies Place there not to take the challenge but to eat the 4 horseman burger for fun.

[Hidngod]

Walking has many benefits. As a diabetic, it's amazing how short walks helps with my glucose control.

That 4 horseman burger sounds good.

Nice work here, O.L.

Good luck with your squat progression.

[oldlifter50]

Walking has many benefits. As a diabetic, it's amazing how short walks helps with my glucose control.

That 4 horseman burger sounds good.

Nice work here, O.L.

Good luck with your squat progression.
Thanks squats feel great and see below. A friend and fellow lifter in Va. was diagnosed with type 2 and walking helped him reduce weight and now shows no signs of the disease.

[oldlifter50]

Well missed squat workout Monday late getting back from San Antonio. I did eat the 4 horseman burger and it was awesome. Did not do the challenge because I like to savor the taste and converse with the family. For those who do not watch Man V Food the burger is this. A 1/2 lb. cheeseburger topped with a sauteed jalapeno, serrano, 3 ghost chilis and topped with a habanero hot sauce. You have to wear latex gloves to avoid spice burns.

Wednesday bdwt. 244 lbs
PM
Chest pulls 25 reps with 30 lbs
Rotator series 2 circuits
frame stretches
Bench press
12 reps with the bar.
10 reps with 65
10 reps with 85
5 reps with 115
5 reps with 135
3 sets of 5 with 155 felt great RPE was actually about 6 or 7

Close grip bench press
12 reps with 65
3 sets of 8 with 90 RPE of

Plate raises
3 sets of 15 with 45 lb plate

Dumbbell floor presses
3 sets of 12 with 35 lbs RPE of about 8

Barbell curls
1 set of 12 with 40 lbs
2 sets of 12 with 50 lbs

Great workout shoulder worked great and now to keep moving upward and forward. Look out Atlanta

[Beverly McD.]

sauteed jalapeno, serrano, 3 ghost chilis and topped with a habanero


:eek3::eek3::eek3: :eek2:

[roadwarrior]

Ok... my butt hurts thinking of that on the way back out.

[oldlifter50]

Ok... my butt hurts thinking of that on the way back out.

I have a cast iron colon.

[oldlifter50]

Thursday Oct 14
No bar squats 10 reps then stretch
deadlifts
8 reps with 135
3 reps with 225
3 reps with 315 belt on
3 sets of 3 with 385 and tore skin on right leg on first rep of third set. It was tough pulling knurling against it but what the hell. "I ain't got time to bleed." RPE of 9

Zercher squats
5 reps with 125
5 reps with 145
5 reps with 165 RPE of 8

Barbell rows
6 reps with 135
6 reps with 175
6 reps with 195 RPE of 9

Dumbbell shrugs
3 sets of 12 with 85 lbs RPE of 8
all in all a great workout. Now to go feed the puppy and play frisbee with him.

[roadwarrior]

Hehehehe on the "ain't got time to bleed". I've taken to putting a strip of duct tape down the shins on deadlift day. I think it was Bev who told me this trick. I get strange looks for it in LA Fitness. Oh yeah... today is deadlift day!

[oldlifter50]

Hehehehe on the "ain't got time to bleed". I've taken to putting a strip of duct tape down the shins on deadlift day. I think it was Bev who told me this trick. I get strange looks for it in LA Fitness. Oh yeah... today is deadlift day!
Actually I tore skin above knee on lower quad. I like USAPL requiring knee high socks for deadlift. Speeds up the meet by not having to clean bar and wait.

[roadwarrior]

I haven't bled that high yet.

USPF requires socks too. I've got a couple pairs but find the duct tape is faster to put on and off for working out. And let's face it, it adds to my reputation as a nutcase at the gym. :)

[oldlifter50]

OK I qagree but with my reputation for duct tape that only adds to the lore.

[oldlifter50]

Monday Oct 18 bdwt 242
Squats
10 reps with the bar
10 reps with 95
8 reps with 135
5 reps with 175
5 reps with 225
5 reps with 260 belt on
3 reps with 295
2 sets of 3 with 315 no spotters today so held back for this. One partner and other still on injured reserve RPE of 9
2 sets of 2 with 225 and 1 pair of chains
3 sets of 2 with 225 and 2 pair of chains RPE 9

Stability squats belt off
5 reps with 95 lbs swinging
2 sets of 5 with 115
2 sets of 5 with 135 swinging

Lat pulldowns with neutral grip
12 reps with 120
12 reps with 140
12 reps with 160 good workout and it got my attention. Got in and out early so I could go home and spend time with my lucky wife.

[roadwarrior]

Lots of volume on those squats... just took over the power cage for the night huh? :)

[Hidngod]

I've scratched my shins with my finger nail while D.L.ing. Nice n deep. The scars and discolorations make people think I have circulation problems, lol.

[oldlifter50]

Lots of volume on those squats... just took over the power cage for the night huh? :)

I just tell them about how my newest hot sauce I had for lunch tasted and they all leave me alone. One guy calls me habanero ass.


I've scratched my shins with my finger nail while D.L.ing. Nice n deep. The scars and discolorations make people think I have circulation problems, lol.

Someone once asked me about that and if I were getting varicose veins. I told her not sure they should be gone since I just gave birth. She was a blonde.

[oldlifter50]

Wed Oct. 20
Chest pulls 2 sets of 25 with 30 lbs
rotator series 2 circuits
Bench press
12 reps with the bar
8 reps with 65
5 reps with 90
5 reps with 115
5 reps with 135
5 reps with 155
3 sets of 5 with 175 rocky reps little instability on right side not solidly gripping the bar. Gonna have to work on that.

Plate raises
3 sets of 12 with 45 lb plate

Close grip bench press
10 reps with 65
10 reps with 100

Dumbbell floor presses
3 sets of 12 with 40

Barbell curls
3 sets of 12 with 50 lbs good workout and felt great doing it. Got home and iced the shoulders, ate, then rolled them with my new toy. Lots of craps in there broken up and drank about gallon of water in 4 hrs.

[Beverly McD.]

habanero ass.

:lol: New screen name maybe?

[roadwarrior]

LOL Bev... I was trying to think of a good response to that one.

[oldlifter50]

I will take Bev's suggestion under consideration.

Thursday Oct 21
No bar squats 12 reps
stretch

Deadlifts
8 reps with 135
5 reps with 225
3 reps with 315 and I put the belt on
1 rep with 365
2 sets of 3 with 405 second set I did are and then got loose and lost it in the bottom so I came back and got 3 more RPE of 9

Front squats\
5 reps with 155
5 reps with 155
3 sets of 3 with 180
5 reps with 180 RPE of 9

Chest supported rows of 6 reps with 12 shrugs
3 supersets with 100 lbs
Good workout and they said my form was perfect on all deadlift reps. So a great one and loving it.

[oldlifter50]

Monday Oct 25 bodyweight 239 yeah

Well morning cardio abs and rehab

Squats training alone since one partner stuck at work and other on way to vegas with his wife to get her horse.
10 reps no bar
10 reps with bar
10 reps with 105
8 reps with 145
5 reps with 195
5 reps with 235
5 reps with 255 belt on
5 reps with 275 I decided to do this since no spotters. RPE of 8
6 reps with 235 RPE of 8

SSB squats
5 reps with 125
5 reps with 145
5 reps with 165
5 reps with 185 RPE 8

Seated leg curls
4 sets of 12 with 140

Wide grip lat pulldowns
12 reps with 130
12 reps with 150
12 reps with 170

Used the long squat bar and not happy with the way it feels when squatting. Prefer the regular bar similar to the Q bar or Ivanko.
All in all good workout and did something different for a change. Then to head for home and the woman of my dreams.

[Hidngod]

That's a lot of squatting there, H.A.. Do you find you get DOMS after that?

[oldlifter50]

That's a lot of squatting there, H.A.. Do you find you get DOMS after that?

No not really but keep in mind I take in 10 grams a day of vitamin C, lots of water 2 gallons a day, and had wife use the rolling pin on me. I think this is the way to stay fresh. Also y doc says training in the sweats helps too.

[oldlifter50]

Wed Oct 27
Bench day
Shoulder rehab 2 circuits rotator series
chest pulls 25 reps with 30 lbs
Good stretches

Bench press
12 reps with the bar
10 reps with 95
5 reps with 115
5 reps with 135
5 reps with 165
5 reps with 185 most weight done in 5 months and felt good. No pain and this was my goal for this cycle and I have 1 week left in it.

Incline dumbbell press
10 reps with 40 lbs
2 sets 8 with 50 shoulder lags on first rep but fine after that.

Seated chest press
15 reps with 40 lbs
12 reps with 60
10 reps with 80

Triset of pullover to close grip bench press to curls all done with barbell
First 2 sets I used a 20 lb on the pullover and third was 30 lbs but used 40 on all cgbp and curls.

Dumbbell bench press
8 reps with 25 lbs
8 with 30 lbs
15 reps with 35 lbs shoulder doing fine.

Pec Dec
15 reps with 50
15 reps with 60lb
15 reps with 70

Great workout and on arrival at home I iced my shoulders for 15 mins then ate like a horse.

Friday Oct 29
Deadlifting in morning since stuck at home yesterday when I normally deadlift.

Trained at Mid Cities Metroflex with my client the owner of the place.
Deadlifts
8 reps with 135
3 reps with 225
3 reps with 315
1 reps with 385 belt on
3 sets of 2 with 425 wow felt great and totally psyched for this

Something different Tire flips
4 flips with 200 lb tire
2 sets of 4 flips with 450 lb tire
6 flips with 450 lb tire showing off for my client.

Bent over rows
8 reps with 135
8 reps with 185
8 reps with 205
8 reps with 225 the most I have done in years

Wide grip lat pulldowns 3 sets of 12 with 170

Dumbbell shrugs
4 sets of 12 with 90 lbs.
Another great workout and my client kept saying what an animal I am.

[roadwarrior]

Nince work on the bench with no pain.

LOL tire flips... boys will be boys.

[Hidngod]

No not really but keep in mind I take in 10 grams a day of vitamin C, lots of water 2 gallons a day, and had wife use the rolling pin on me. I think this is the way to stay fresh. Also y doc says training in the sweats helps too.
10 grams of C?
:eek2:
I bet when you pee in the snow, you burn the grass underneath it, LOL.

[oldlifter50]

Nince work on the bench with no pain.

LOL tire flips... boys will be boys.

yep the tire flipping was fun and the 6 flips was showing off.


10 grams of C?
:eek2:
I bet when you pee in the snow, you burn the grass underneath it, LOL.

No but it cleans out the fire ants.

[oldlifter50]

Monday Nov. 1
So I start the new routine today in gym 5am cardio, rehab, and abs. Then to school coaching, then to chiro for adjustment, then to another gym to train a client. Gets me home at noon for a short rest and refuel for the squat workout.


Squats
10 reps with no bar
10 reps with bar
8 reps with 135
5 reps with 185
5 reps with 200
5 reps with 225
5 sets of 5 with 250 my coach kept saying wow good explosion and form.

3 second pause squats
3 sets of 5 with 135

Leg Press
15 reps with 360
3 sets of 15 with 450 on the sled

Lat Pulldowns
3 sets of 12 with 160

Romanian deadlifts
8 reps with 135
8 reps with 170

Makes for 171 reps total and still good energy level when I left. Got home stuffed the old pie hole rolled my quads and hamstrings and relaxo time with the wife.

[oldlifter50]

Wed Nov. 3
Chest pulls 50 reps with 30 lbs
rotator series 2 circuits
stretch
Bench press
12 reps with the bar
10 reps with 652
12 reps with 95
10 reps with 115
8 reps with 135 best it has looked in months and felt great

Incline dumbbell press
3 sets of 10 with 35

Arm blaster tri set pull over, close grip bp, and curls
3 trisets 15 reps each exercise used 40 lb barbell

Shoulder 21 triset
3 trisets used 15 lbs

Seated machine press
3 sets of 15 using 80

pec dec
3 sets of 15 using 70


Thursday
Deadlifts
8 reps with 135
3 reps with 225
3 reps with 315
3 sets of 3 with 335 belt on I was supposed to do 4 sets but on set 4 I did
6 reps with 335 just kinds of wanted to push the envelope and got an RPE of 9

Front squats
5 reps with 125
5 reps with 150
4 sets of 3 with 170 RPE of 8

Rack pulls with bar about 1 1/2 inches below the knee
3 sets of 3 with 365 RPE of 9

DB rows
3 sets of 8 with 80's RPE 9

Shrugs 3 sets of 12 with 225 RPE of 9

Really pushed it tonight and now to go to Austin and judge the Longhorn Open Saturday. Should be a great day.

[roadwarrior]

Wow OL... lots and lots of work going on. Good going. Looks like "retirement" filled right up for you with coaching, training client, workouts, habanero burgers etc. :)

[matt1990]

Hey bud,

I hows that shoulder treating you? I hope your healing up well! I see your still killin it my friend.

[oldlifter50]

Wow OL... lots and lots of work going on. Good going. Looks like "retirement" filled right up for you with coaching, training client, workouts, habanero burgers etc. :)

Yes and throw in the chiropractor visits and playtime with the pup it is a full day.


Hey bud,

I hows that shoulder treating you? I hope your healing up well! I see your still killin it my friend.

Shoulder is getting better the rehab work every morning coupled with ice and taking it slow is paying dividends.

[oldlifter50]

Monday Nov 8
Well high school powerlifting is here and since we have after school workouts my partner and I train at school right before the boys workouts. So different and less equipment, but the leg press is a heavy sled and the lat pulldown you put plates on.

Squats
10 reps with bar
8 reps with 135
5 reps with 195
5 reps with 245 belt on
5 sets of 5 with 260

Pause squats 3 sets of 5 with 160 and did 3 second pause

Leg Press
4 sets of 15 with 400 felt heavier than the 500 at Strouds.

Lat pulldowns
4 sets of 12 with 90 lbs on spool

[Hidngod]

Sometimes you just have to make do, eh OL?
I have the same problem at home with my lat pulldown as you mentioned with the leg press. Last time I did pulldowns in a gym I was doing 200+ while at home, at the time, I was doing 160 something.

Nice work. Keep at it.

[oldlifter50]

Thanks biggest problem with machines is they all vary, distance between cables, mismarked plates, different type of machines.

[oldlifter50]

Wed Nov 10
Rotator series 2 circuits
Bench press
12 reps with the bar
10 reps with 95
12 reps with 115
10 reps with 135
3 sets of 5 with 160 no pain but some discomfort think this shoulder might be a weather indicator. Happened before and we had rain and they are predicting it again.

Dumbbell Bench press
2 sets of 8 with 40
10 reps with 40
15 reps with 40

Incline dumbbell press
2 sets of 8 with 35
1 set of 15 with 35

Arm blaster 3 trisets 15 reps each exercise with 55 lbs

Seated band bench press
1 set 15 with red and black mini bands
15 reps with purple band
15 reps with blue band new exercise I dreamed up when on toilet to take place of seated machine chest press.

Dumbbell Flys
3 sets of 15 with 20

Thursday
Deadlift
8 reps with 135
3 reps with 225
3 reps with 315
3 sets of 3 with 360 belt on then on set 4 I went nuts and did 6 reps. This is just 5 lbs under the most weight I have pulled 6 reps for and I was 30 lbs heavier then. RPE 9

Box squats
4 sets of 3 with 170 RPE 7

Dumbbell rows
3 sets of 8 with 80 RPE 8 can feel back thickening.

Dumbbell shrugs
3 sets of 12 with 90 RPE 9 and feels great. Then trained the boys and they were awesome and intense. I love this new phase of my life.

[oldlifter50]

OK so the new coaching thing, personal training and being a husband and step dad kept me from posting, but not training. So gonna start back again'
Monday Dec 13
AM cardio, shoulder rehab and abs

PM at school
Squats
12 reps with bar
12 reps with 135, 165, 190, 215, and 235

Leg presses
4 sets of 20 with 500 on a very heavy sled
Leg Extensions
3 sets of 15 with 50 lbs
superset with
Lying leg curls
3 sets of 15 with 60


this routine is to condition me for 16 weeks of training to be champion again. Bodyweight is now 239 and dropping. Wife says I am looking to hot to be allowed around the moms at school. I like that.

[roadwarrior]

LOL OL... our lives run in parallel but 10 years out of sync.

I am leaned out from cutting back on calories and spending more time running and kettlebells than heavy lifting.

Stay strong and hot for the holidays. :)

[Nick]

Glad to see u back to logging... the USAPL meet you coached sounds awesome!

[oldlifter50]

LOL OL... our lives run in parallel but 10 years out of sync.

I am leaned out from cutting back on calories and spending more time running and kettlebells than heavy lifting.

Stay strong and hot for the holidays. :)

Yes and hey I do kettlebells too. Have a Merry Christmas and enjoy the holidays.


Glad to see u back to logging... the USAPL meet you coached sounds awesome!

Thanks Kab it sure was. It is the best kind of tired to be at the end from the coaching.

[oldlifter50]

Wed Dec 15
Dumbbell bench press
12 reps with 30
12 reps with 40
12 reps with 45
12 reps with 50
12 reps with 60 both shoulders felt balanced for the first time in months.

Incline dumbbell press
3 sets of 8 with 50

Seated band presses
15 reps with black and red
12 reps with purple
10 reps with green

Arm blaster
3 trisets 15 reps each exercise used 55 lbs

Dumbbbell flys
3 sets of 15 with 25
Good one and shoulders feeling stronger each week.

[oldlifter50]

Friday Dec 17
Deadlift
10 reps with 135
8 reps with 225
5 reps with 315
3 sets of 5 with 355 finally put the belt on for this and RPE was 8 felt really strong

Front squats
5 reps with SSB
5 reps with 130
4 sets of 5 with 160 RPE of 8

Lat pulldowns
4 sets of 12 with 150

Dumbbell rows
3 sets of 8 with 80

Shrugs 4 sets of 12 with 245 all in all a great week. Felt super strong, had great physical and kids leave for Idaho tomorrow.

[oldlifter50]

Monday Dec. 20 bdwt 236
Squats
10 reps no bar
12 reps with bar
12 reps with 145
12 reps with 175
12 reps with 195
12 reps with 225 put belt on
12 reps with 250 never done this weight for this many reps ever

Leg press
4 sets of 20 with 450 different machine back at regular gym

Leg extensions
3 sets of 15 with 120
superset with
Seated leg Curls
3 sets of 15 with 120

all in all a great workout and one more week of this before beginning 16 weeks for nationals.

[oldlifter50]

Something I want to touch on here is my new morning routine. On days I lift, Mon., Wed., and Thurs. I do Treadmill for 20 mins with spurts of running for 30 seconds done 3 time in 2nd half of time. Then to a little shoulder rehab work, Some core work like planks, grip work, abs. Then on other days Tues and Fri. I do elliptical for 20 mins with 5 bursts of 30 seconds just flat out as fast as I can. Then plyo jumps, something like sled dragging strongman style, medicine ball jump squats, abs, core, and finish with 10 mins on treadmill at good clip. Good stuff and will see how it takes the weight. Wife says I am looking hotter than ever.

[Nick]

Nice high rep squatting, good luck with the endurance plan.... You're the youngest old guy I know!

[oldlifter50]

Wed. Dec 22
Dumbbell bench press
12 reps with 35 lbs
12 reps with 45
12 reps with 55 lbs
12 reps with 65 Best since the injury and felt balanced in strength.

Incline machine press on Icarian
8 reps with 100
8 reps with 120
8 reps with 140 again no discomfort no pain

Arm blaster
1 triset with 65 lbs
tried again got the 15 pullovers but could not get the bar to my chest with the pump I had no shit wow had to reduce to 45 lbs
and get the other 2 trisets My arms feel weird haven't felt this in years.

Seated machine bench press
15 reps with 70
12 reps with 80
10 reps with 100 concentrating on exploding each rep feeling awesome today

Pec Dec
3 sets of 15 with 70

Thursday lifted with the kids at school
Deadlift
10 reps with 135
8 reps with 225
5 reps with 315
5 sets of 2 with 375 finally put the belt on and kept rest to 1 minute with my 18 yr old partner.

RDL
3 sets of 8 with 185 no belt on

Good Mornings
3 sets of 8 with 165 no belt

2 arm dumbbell rows have not done these since Reagan was in office
3 sets of 6 with 55

Dumbbell shrugs
up then down rack range from 20 lb to 60 lbs did 5 reps with each wt hold last rep 5 seconds and 15 second rest between each weight except after the 60 did 2 mins rest
Showed the kids I do not ask them to do anything I won't do and had a blast with them. The best way to start Christmas weekend.

[oldlifter50]

Nice high rep squatting, good luck with the endurance plan.... You're the youngest old guy I know!

Thanks Nick, if you do not move it you lose it.

[Hidngod]

Hey, OL. Glad to see you're still at it.
And I see you like to lead by example.

[roadwarrior]

Keep going strong OL. Have a great new year.

[oldlifter50]

Ok so took last week off lifting but not morning work. Everyday did intervals on either elliptical or treadmill for 20 minutes with 30 second bursts. Then core work, shoulder abs, explosiveness training, and strongman type stuff and did it in 45 minutes each workout.
Tuesday Jan 4 first weight workout of 2011 and kicking off 16 weeks training for National Masters in Atlanta
Squats
12 reps with bar
10 reps with 135
6 reps with 175
5 reps with 200
5 sets of 5 with 225 and not even a belt and RPE of 7 so feeling great about it and all well below parallel

Pause squats
3 sets of 5 with 165 and 2 second pauses and exploding out of the hole

Good mornings
3 sets of 8 with 165 and belt still in my bag

Leg presses 2 sets of 15 with 360 on sled and had to get ready for the kids workout. Several of them were watching my leg presses and were shocked at how I did them with the speed and strength. Also the fact my grey sweat shirt turned charcoal.

[Big Sky Guy]

Welcome to the new year!

[Nick]

Nice to have a goal and planning to compete again... wishing u a great 2011 and an awesome training cycle.

[oldlifter50]

Welcome to the new year!
Thanks looking forward to a great 2011 for my lifters and myself.


Nice to have a goal and planning to compete again... wishing u a great 2011 and an awesome training cycle.
Thanks and the fun has begun. Here's wishing you a great year of training, working, relaxing and life.

[oldlifter50]

Wednesday Jan 4
Bench press day
warmed up with band stretches, and light rotator work
benching
12 reps with bar
10 reps with 95
8 reps with 110
3 sets of 5 with 135, felt great and balanced strengthwise.
1 reps with 165 good power and came right off my chest.

Close grip bench press
6 reps with 75
6 reps with 85
6 reps with 95

Curls
3 sets of 12 with 55
Kids arriving time to coach.

[oldlifter50]

Thursday Jan 6
Deadlift day
Deadlifts
10 reps with 135
6 with 225
3 with 315
rack pulls just below the knee and put belt on
3 reps with 350
3 reps with 375
3 reps with 405

Front squats
trying to do with regular bar and wrist straps
4 sets of 3 with 115

RDL
3 sets of 8 with 185 no belt
good workout and now to coach.

[oldlifter50]

Monday Jan 10
Squats
10 bar
10 with 95
10 with 135
6 with 190
5 with 225
5 sets of 5 with 250 all raw not even a belt.

High bar squats using the safety squat bar
4 sets of 3 with 125

Leg press
15 reps with 360
3 sets of 15 with 450

Lat pulldowns done with thick bar
3 sets of 10 with 150 really got the attention of my back and forearms. Now I am dining on broccoli, and rice and turkey breast smothered with habanero catsup.

[Nick]

impressive deadlifting and squatting... u will be in a great place come your meet

[AWR]

Hows it going bro?

[Hidngod]

:cheer:, LOL.
'sup, man?

[oldlifter50]

Wed Jan. 12
Bench press day
Rotator warmups and stretches.
12 reps with bar
10 reps with 95
8 reps with 120
3 sets of 5 with 140 RPE of 7
1 rep with 170 tight and easy RPE 6 wow.

Plate raises
3 sets of 15 with 35 lbs

Close grip bench press
8 reps with 85, 95, 105

Barbell curls
3 sets of 12 with 60

DB Bench Press
12 reps with 40

Jan 14
Deadlifts
10 reps with 135
5 reps with 225
6 sets of 1 with 315 and only 1 minute rest and no belt

Front squats 5 sets of 3 with 135

RDL's
3 sets of 6 with 190

Bent over barbell rows
6 reps with 135
6 reps with 165
8 reps with 185

Power cleans 3 sets of 5 with bar to get form back

Jan 18
Squats coming off a bug from the weekend
12 reps with bar
5 reps with 135
5 reps with 200
5 reps with 225
5 sets of 5 with 260 RPE 8

Pause Squats
3 sets of 5 with 175 RPE 7

Hi bar squats
3 sets of 6 with 145

Adductor, abductor work
3 sets of 10 each position with 55 lbs

Jan 19
Bench Press day
Rotator work and stretch
Bench press
12 reps with bar
10 reps with 95
8 reps with 120
3 sets of 5 with 150 felt great rock solid
1 rep wtih 185 easy it is coming back

Plate raises
3 sets of 15 with 35 lb

Closwe grip bench press
10 reps with 90, 100, 115

Dumbbell curls
3 sets of 12 with 25

Stability bench press
3 sets of 10 with 20 lbs dangling
1 set of 10 with 2 25lb kettlebells hanging.

Some good workouts and now we are all caught up.

[oldlifter50]

Friday Jan 21
Deadlift day
Deads
10 reps with 135
6 reps with 225
5 reps with 315 all no belt
Rack pulls just top of knee belt on
3 reps with 355
3 reps with 395
3 reps with 425

Front squats
5 sets of 3 with 140 and 1 minute rest

Ric sha rows
6 reps with 90 plus ric sha
6 reps with 110 plus
6 reps with 120 plus

Deadlifts against orange short bands resistance unknown
6 sets of 2 with 135 really work on speed

[Nick]

nice pulling bro looking good in here!

[claire]

:wavey: Great job on the deadlifts :)

[Iron Island]

How did it feel pulling with the short bands?

[AWR]

Awesome pulling bro!

[IliekFude]

nice racks ol!
get yr ass in here n post some workouts!

[CK]

:cheer:

[IliekFude]

We havent forgot about you! Get yr ass in the gym or post up what youve been doin if ya have been.