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    gymdad150
    Senior Member

  • gymdad150
    replied
    9/16/21

    Cycle Four / Week One reps/sets

    Big Wheel Pulls - 173kg 2*2
    RDLs (0-0-3) - 83kg 7*3
    Banded Hamstring Curls - 8*3
    Dumbbell Bench (3-0-3) - 40lbs 10*4
    Pendlay Row - 83kg 8*3
    Revs Fly - 45lbs 8*3
    Swiss Ball Planks - 60sec *3
    Leg Ext - 80kg 30*3

    Unexpected programming on the Pulls this cycle. Back to basic Block Pull height. Looking to end the cycle at 203/208kg 2*2.

    Lots of "back work", which explains the low rep Pulls...

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    9/15/21

    Cycle Four / Week One reps/sets

    Larsen Bench - 70kg 3*3
    Close Grip - 65kg 8*2
    2 Board - 75kg 7*2
    Cable Pec Fly - 27lbs 12*3
    LTE - 30kg 12*3
    Hammer Curl - 70lbs 12*3
    Overhead Tri Ext - 22kg 12*3
    Hammer Curl - 70lbs 12*3

    Nice start to the cycle. This focus on my triceps is gonna blow up my arms #popguns

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    Next thing you know we'll be seeing you on Pimp My Ride! (Remember that show?)
    Indeed I do, Yo dawg, I put an engine in your engine...

    Leave a comment:

  • codgerus maximus
    Senior Member

  • codgerus maximus
    replied
    I'm all about fun these days.
    Next thing you know we'll be seeing you on Pimp My Ride! (Remember that show?)

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    I hadn't heard of Copenhagen planks before so I checked out a video. I'll have to try those.

    What kind of car did you get?
    On those planks, I had to start out resting the knee on the bench, I'll move the bench further down the leg as I feel I can...especially on the leg with the cranky knee.

    As to the new ride...heh.

    I purchased a Mazda CX-30 Turbo, with all the bells and whistles. It's been a while since I had a "fun" ride. I love the lines of the body, the interior is clean but elegant, and it can be as fast as one wants to drive it...ZOOM ZOOM.

    I'm all about fun these days.

    Leave a comment:

  • codgerus maximus
    Senior Member

  • codgerus maximus
    replied
    I hadn't heard of Copenhagen planks before so I checked out a video. I'll have to try those.

    What kind of car did you get?

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    9/13/21

    Cycle Four / Week One reps/sets

    SSB - 100kg 3*3
    SSB (3-3-0) - 80kg 1*4
    Belt Squats (3-3-0) 50kg *8, 40kg 8*3
    Revs Fly 35lbs 20*3
    Kroc Rows - 60lbs 20*3
    Copenhagen Planks - 30sec *3
    Palof Side Steps - 12kg 45sec *3

    Coming in 10% less than where we ended the last cycle. For having been sitting in a car for 6 hours yesterday, my hips feel pretty good, and no sciatica either. Must be the new car, great seats, comfortable cockpit...

    By the way those tempo / pause sets are killers...as were the Copenhagen Squats - Adductor Madness!!!

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    9/11/21

    Cycle Three / Week Four reps/sets

    Low Bar Squat - 120kg 5*2
    Paused Bench - 77.5kg 5*2
    Big Wheel Pulls - 163kg 5*2
    Flys / Revs Fly - 40lbs 10*3
    Leg Ext (0-3-0) - 100kg 10*3
    Dumbbell Press - 40lbs 10*3
    Leg Ext (0-3-0) - 100kg 10*3

    After a good couple of sets of Squats, a very tired SBD Saturday. That fatigue I felt on Thursday really hit me today.
    But it's the fourth week of this cycle, and this is the first real fatigue that I couldn't work through...week fours are supposed to suck by the end.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    9/9/21

    Cycle Three / Week Four reps/sets

    Big Wheel Pulls - 178kg *4, 183kg 4*2
    Glute Ham Roller - 12*3
    Revs Hyper - 55kg 12*3
    Wide Grip Bench (3-0-0) - 85 / 87.5 / 90 / 90kg *1
    Pendlay Rows - 88kg 10*3
    Revs Fly - 45lbs 12*3
    Leg Ext - 135kg 15*3

    A little tired to start the session, but got through the Pulls at an appropriate weight.
    Bench was a little better than last week.
    Pendlay Rows continue to surprise me.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    9/8/21

    Cycle Three / Week Four reps/sets

    Larsen Bench - 75kg 6*3
    Spoto - 85kg *4, 82.5kg 4*3
    Dumbbell Incline Fly - 50lbs 12*3
    Cable Pec Press - 18kg 8*4
    Dips - bw +12kg 10*3
    Hammer Curls - 70lbs 10*3
    LTE - 37.5kg *8, 7, 7
    EZ Bar Curls - 37.5kg 8*3

    Not a bad under the bar. Had some acupuncture work done on my shoulder and back earlier in the day, and it took the edge off the successories at the end. Still, the top sets got done at the proscribed RPE, and they felt strong.

    In addition to the lifting, I've been swinging the golf club as much as my knee allows. And now that the Squash season is upon us, I'm back on the court playing doubles. Had my first "competitive" match in a couple of years last night, and thankfully my partner carried my sorry ass to a 3-2 win...always pick a National Champ as your partner #themoreyouknow

    What's more encouraging is the fact that my knee held up to a goodly amount of running and changes of direction without shitting the bed. The knee is a little swollen, but nothing more than "normal". There is no restriction of movement, and NO PAIN!!!

    I may not be back to full strength under the bar, but my knee that was so bothersome six months ago is "coming around". If I can lift, and Golf, as well as play Squash at a competitive level, I'd say I'm doing OK.

    Obviously the Golf will tail off with the change in weather. Conversely, the Squash really ramps up in the late fall through the early spring. I plan on being on court no more than twice a week, with a tournament or two in the mix.

    My commitment to lifting and chasing PR's is unchanged. I'll still be in the gym four days a week with the bar in hand!

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    9/6/21

    Cycle Three / Week Four reps/sets

    SSB - 110kg 5*3
    Paused SSB - 120/125kg *1
    Belt Squats - 75kg 10*3
    Revs Fly - 45lbs 15*3
    Leg Ext - 100kg 20*3
    Cable Mid Row - 150lbs 15*3
    Leg Ext - 130kg 15*3

    Good start to the final week of this cycle. Singles got a little sticky, but that was more a technique thing

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    9/4/21

    Cycle Three / Week Three reps/sets

    Low Bar Squats - 115kg 5*2
    Paused Bench - 85/80kg *5
    Big Wheel Pulls - 183kg 5*2
    Leg Ext - 80kg 20*3
    Fly / Revs Fly - 40lbs 10*3
    Leg Ext (0-3-0) - 100kg 10*3
    Dumbbell Press - 40lbs 10*3

    Really nice SBD Saturday. Good Squats compared to last week. Overshot the first Bench set, but otherwise good. Killed...absolutely killed the pulls. Haven't pulled that heavy for rep/sets in over a year at minimum.

    What a difference a week makes...

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    9/2/21

    Cycle Three / Week Three reps/sets

    Big Wheel Pulls - 178kg 4*3
    Glute Ham Roller - 12*3
    Revs Hyper - 50kg 12*3
    Wide Grip Bench (3-0-0) - 85 / 87.5 / 90 / 85kg *1
    Pendlay Rows - 84kg 10*3
    Revs Fly - 45lbs 12*3
    Leg Extn - 125kg 15*6

    Another lovely day of weather, making for a strong session.

    Pulls were strong. Bench was good, but I messed up 90kg and made it a lot harder than it should have been. Pendlay Rows surprised me, I haven't done these in ages and 83kg is pretty stout for me.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    9/1/21

    Cycle Three / Week Three reps/sets

    Larsen Bench - 72.5kg 6*3
    Spoto - 80 / 2.5 / 85 / 85kg *4
    Incline Dumbbell Fly - 50lbs 12*3
    Cable Pec Press - 16kg 8*4
    Dips - bw +12kg 10*3
    EZ Bar Curls - 35kg 15*3
    LTE - 35kg 10*3
    EZ Bar Curls - 35kg 15*3

    Goodness it's September already...

    Cooler weather is upon us; blessed relief! Strong session, which I attribute to the cooler weather.

    Fun road trip to see a childhood friend. Much Scotch was had...

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    8/30/21

    Cycle Three / Week Three reps/sets

    SSB - 102.5kg 5*3
    Paused SSB - 115 / 120kg *1
    Belt Squats - 70kg 10*3
    Revs Fly - 45lbs 15*3
    Leg Ext (0-3-0) - 80kg 10*3
    Squat Jumps - 5*3
    Cable Mid Row - 130lbs 15*3
    Leg Ext (0-3-0) - 80kg 10*3
    Squat Jumps - 5*3

    Going on a short road trip, had to get in a morning session.

    Much better than Saturday. Food, rest, and hydration make a huge difference...

    Squats were solid, successories went smoothly. Added in Squat Jumps to try to reclaim some explosiveness that I seem to have misplaced.

    Leave a comment:

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