Joe wrote:

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It hurts getting older, but you will look better. 

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 HA!!

Military – 3 warm, 115/5, 125/3, 140/1, 2

High In Bar – bar/8, 95/8, (130/8, 8, 8, 8)
Seated Side – 10/10, 15/10, 30/10, 30/10
Front – 20/12, 25/12, 12
ss Rear Row – 20/12, 25/12, 12
BB Curl – bar/10, 65/6, 95/6, (105/6, 6)
Rope Curl – 70/10, 110/10, 130/10, 10
Preacher Curls
Good workout Military felt really good – heavy but good. High In Bar was good as well – upped the weight. Seated, front and rear row were all good. BB Curl felt great – upped it as well.

Bench – 1 warm, 135/5, 145/5, 155/5
In DB – 40/10, 50/10, 80/10, 80/10
Chest Dip – 4 x fail
Rack Pushups 2 x fail
In Bench
Tri Press – 120/10, 160/10, 200/10, 210/10, 10
Single DB Ext – 25/12, 35/12, 12

Abs

Good workout – not fantastic but good. So doing my deload on 5/3/1 this week. Didn’t really up anywhere else – not taking it easy – but not pushing either – using this as a bit of a recovery week. In DB was good – nice and solid. Chest dip good – using a closer grip. Rack Pushups good as well. Threw in some incline bench. Tris felt good as a whole.

Keep pushing along Dave.

I say take the day off, and then get back to business as usual.

Anyways, its a deload, your kind of supposed to slack off a little; that's the point. Recuperate and the come back hard next training cycle.

Squat – 3 warm – 225/5, 255/5, 285/5, 5
Hack – 90/10, 90/10, 180/10, (200/10)
Sissy - 45/20, 20, 20
Bar Lunge - (145/12, 12, 12)
Rev Lunge
Donkey – 200/20, 280/20, (320/20, 340/20, 340/20)
Abs

Round B!! Great workout this morning. Felt strong and solid. Squat – total ‘rss in the basement. Great range. Sissy, Bar and Hack were all good. Did up the Hack and will up again next time. Threw in some Rev Lunges for giggles. Donkey was good as well – upped it a bit. Overall just a good, solid workout.

On a different note – went out with my department for our holiday lunch. Didn’t go crazy – just had a burger (good burger) at Redstone. I am miserable now. I don’t know how people go out and have a big lunch day in and day out – I almost feel sick – I’m stuffed so much. Granted it is my own fault for eating it (no one forced me) but I didn’t even finish everything. I don’t know how people do it. It was an awesome burger though!!

Deads – 2 warm, 225/5, 255/5, 290/5, 4
Lat Palm Up – 105/8, 120/8, 135/8, (160/8, 8, 8)
T Bar – 90/8, 90/8, (145/8, 150/8, 150/8)
DB Deads – 100/10, 100/10, 110/10, 10, 10
Close Row H – 130/12, (200/12, 210/12)
Good Morning – 95/12, 105/12, 12
Good workout. Did it later in the day. Chest is actually fairly sore from yesterday – so very happy about that!!!! YEAH!!! Deads were good. Could have done a bit more at the end but lost my grip. Lat palm Up – good – did increase a bit since last time. T Bar – nice and strong – once again was able to up a bit as well. DB Deads – nice and strong. SOLID. Close Row High – good – also upped just a bit. Good mornings – were good – going to keep here to ensure that I do the form properly.

Chest is hurting a bit from yesterday so VERY happy about that!!

Squat – 3 warm – 235/3, 275/3, 300/3, 6
Hack – 90/10, 90/10, (200/10, 2100/10)
Sissy - 45/20, 20, 20
Bar Lunge - 145/12, 12, 12
Donkey – 220/20, 320/20, (400/20, 20, 20)
Weight 178

Great workout this morning. Nice solid squats – banged out 6 at the end – woo whoo!! Nice and low reps – bum in the basement. Upped Hack squat as well and think I can up again next time. Sissy – nothing too exciting. Bar Lunge – good solid. Donkey – totally cranked up the weight – went for broke and maxed out the Donkey stack at 400. Good form though. Will slow down reps to get more time under tension as I can’t up the weight anymore.

Dwayne - what can I tell you - I'm a bad @ss!!

Chest / Tri
Bench – 160/3, 185/3,205/3, 5
Slight In Press – Bar/8, 110/8, 160/8, 170/8, 6, 7

In DB – 54/10, 55/10, 80/10, 10
Pec Dec – 100/12, 130/12, 145/12, 12
Uneven Pushups – 2 x fail
Tri Dips – 4 x fail
Rope Pushdowns – 140/12, 170/12, 180/12



Bench – nice – very – solid – good. Was able to crank out 5 at 205 – so nothing crazy – but good for me. Slight In Press – I switched over to using the smith machine as setting up the bench for it in the rack is a major pain. So need to re-set the weight and go from there. But really maxed out on the weight so really good. In DB nice – hope to up again soon – but really want to get 80’s nice and solid without going nuts. Pec Dec – great – love this – just a nice change to other exercises. Uneven Pushups – good did to failure. Tri Dips good too. Rope Pushdowns – did a low weight – high rep – “pre-exhaust” set to get some blood going – think it worked great. Good workout!!

Noticing that I’m getting a “rough” spot on my back from the bar (not using pad anymore) – so kind of cool. A badge of honor (or not)

Back and Bi

Military – 3 warm, 110/3, 1253, 140/3, 6
Side – 15/12, 15/10, 30/10, 30/10
Floor Raise – 10/10, (20/10, 25/10)
Cable Upright – 100/12, 110/12, (130/12)
In DB Curl – 20/6, 20/6, 30/6, 36/6, (40/6)

Cable Curl – 100/10, (120/10, 130/10)
Great workout this morning – felt very strong!! Think there is something in Christmas cookies!!! Military was good – nice and strong – good ROM. Side good. Floor Raise – Kicked my bum!! Cable Upright – good – upped a bit. In DB Curl – Good – upped a bit as well. Cable Curl good – once again upped a bit as well. So pretty good workout!!!

Listening to Muscle & Strength podcast – Doug Miller was on it. Just a good podcast for motivation. Its hard to believe he went into college at 5’ 9” – 125 lbs – so he noted. He did talk about doing high volume training – nothing crazy – but 4 or 5 exercise 4 or 5 sets. Interesting listen

Squat – 3 warm – 250/5, 285/3, 320/1, 2
Hack – 90/10, 90/10, (210/10, 220/10)
Sissy - 45/20, 20, 20
Bar Lunge - 145/12, 12, 12
Donkey – 220/20, 320/20, 400/20, 20, 20
Good workout – nothing too exciting – but good.

Well - I guess the "gaining" phase is over - Cindy said I looked pregnant - oh well.

winflex wrote:

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Nice Dave:
http://www.bodybuilders.com/over40.htm

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Awesome Dave!!

OK - so I have had a few days off from training and although I think it was good for my body to rest - I am ready to hit it again today!! Hopefully the weather won't keep me from doing it

Bench – 3 warm – 175/5, 195/3, 220/1, 5
In DB – 45/10, 55/10, 80/10, 10
Slight Incline (SMITH) – bar/8, 110.8, 160/8, 6, 6, drop
Uneven Pushup -2 x fail
Pec Dec – 100/12, 135/12, (150/9, 8)
Tri Dips – 4 x fail

Rope – warm – 130/12, 170/12, 180/12
Weight 176
AWESOME workout. I don’t know if it was due to an extra day off or working out in the afternoon or what – but just an awesome workout. Unreal pump – felt huge!! Of course took my ALL OUT. Bench – BAM!!! 220 for 5 – a SOLID five – think I could have gotten 6 no problem – but the guy spotting – racked it. No biggie. But great range. VERY happy with that. Ended up flip flopping my exercises due to availability. In DB was good – very solid. Slight Incline – Now for this I just count the plates without the bar. So this was a bit less than last time – but it was after my In DB – but it was good range and totally spent – so really maxed it. Uneven and Pec dec both good – flip flopped these as well. Had upped the Pec Dec – but didn’t crank out as many reps as I would have liked – but once again fully maxed on it so happy. Tri Dips nice. Rope – threw in some low weight high reps to get the blood going – very solid. Will up next time. However my chest and tris were just BAM – very pumped – felt big!! Just an awesome workout – good “last chest of the year” workout!!



So for the off season – need to start setting some goals. So was thinking of 225 for 8 in a few months – but this workout (assuming I put the right plates on – HA) should be obtainable a bit sooner – so I think 225 / 8 come end of January (4 Wks) and then crank it 235 / 8 a month or two later depending on how things go. But need to start setting goals more finite than “bigger, stronger” etc Suggestions welcome. Going to do that with my other big lifts as well – Deads / Squats.

Joe - does this answer you question - HA