Author Topic: Oldtimer1  (Read 422123 times)

oldtimer1

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Re: Oldtimer1
« Reply #1675 on: February 27, 2021, 03:22:58 PM »
Delt and arms:  No warm ups shown.

Dumbbell standing shoulder press 2 x 10 (felt a slight tweak in my back. I should have walked on a treadmill prior to warm up the whole body.)
Dumbbell delt laterals 2 x 12
Dumbbell rear delt laterals 2 x 11
Face pulls 2 x 12
Barbell shrugs 2 x 10

Weighted dips 2 x 8 
Tricep pulley pushdowns 2 x 10
Single dumbbell two hands tricep extension behind head 2 x 12

Alternate dumbbell curls 2 x 8
Drag barbell curls 2 x 12
Single dumbbell scott curls 2 x 12

Wrist curls 2 x 25
Reverse wrist extensions 2 x 15

Weighted crunch 1 x 50
Pulley crunch 1 x 60


monsterman500

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Re: Oldtimer1
« Reply #1676 on: February 28, 2021, 07:48:18 AM »
Delt and arms:  No warm ups shown.

Dumbbell standing shoulder press 2 x 10 (felt a slight tweak in my back. I should have walked on a treadmill prior to warm up the whole body.)
Dumbbell delt laterals 2 x 12
Dumbbell rear delt laterals 2 x 11
Face pulls 2 x 12
Barbell shrugs 2 x 10

Weighted dips 2 x 8 
Tricep pulley pushdowns 2 x 10
Single dumbbell two hands tricep extension behind head 2 x 12

Alternate dumbbell curls 2 x 8
Drag barbell curls 2 x 12
Single dumbbell scott curls 2 x 12

Wrist curls 2 x 25
Reverse wrist extensions 2 x 15

Weighted crunch 1 x 50
Pulley crunch 1 x 60
this is a bit too much shoulder work. i would drop the press & just do the laterals as you are getting delts again with weighted dips. as you wrote you felt your lower back too.

IroNat

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Re: Oldtimer1
« Reply #1677 on: February 28, 2021, 08:09:22 AM »
True I don't take it easy when I train. I do think I'm having some success with my methods considering my age. I don't want to egotistically say I'm in shape for my age but I do get compliments frequently. I'm sure the steroid users would laugh at my body but like I said I'm not a bodybuilder and I don't even use hormone replacement. 

You still train all out but not all out all the time.

Example: train to failure on Monday.  The next session don't train to failure. 

You may find your strength increases better doing that.  You might only train to failure every third session, etc. 

See how it goes.

Like running really far or fast one day, then next time easy walking or a light jog.  Lower the stress level to allow recovery, mental as well as physical.

oldtimer1

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Re: Oldtimer1
« Reply #1678 on: March 01, 2021, 06:16:42 PM »
You still train all out but not all out all the time.

Example: train to failure on Monday.  The next session don't train to failure. 

You may find your strength increases better doing that.  You might only train to failure every third session, etc. 

See how it goes.

Like running really far or fast one day, then next time easy walking or a light jog.  Lower the stress level to allow recovery, mental as well as physical.

Sounds like good advice. 

oldtimer1

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Re: Oldtimer1
« Reply #1679 on: March 02, 2021, 01:51:42 PM »
Chest and bicep day: My shoulder is compromised so I make a lighter weight heavy by using a full range of motion and a somewhat slower than normal rep cadence.  No half reps.  All the way down.

Flat Dumbbell bench 1 x 8 75lbs
Decline dumbbell bench 1x 11 65lbs
Weighted dips 1x 10
Push ups 1x max

EZ curl 1x 14 90lbs
Alternate dumbbell curls 1x10 45lbs
Drag curls 1x14 65lbs
Scott single arm dumbbell curls 1x 13 25lbs slow reps

Wrist curls 1x25
Wrist extensions 1x20

Ab wheel 1x25
Pulley crunch 1x40

Primemuscle

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Re: Oldtimer1
« Reply #1680 on: March 02, 2021, 03:21:28 PM »
Chest and bicep day: My shoulder is compromised so I make a lighter weight heavy by using a full range of motion and a somewhat slower than normal rep cadence.  No half reps.  All the way down.

Flat Dumbbell bench 1 x 8 75lbs
Decline dumbbell bench 1x 11 65lbs
Weighted dips 1x 10
Push ups 1x max

EZ curl 1x 14 90lbs
Alternate dumbbell curls 1x10 45lbs
Drag curls 1x14 65lbs
Scott single arm dumbbell curls 1x 13 25lbs slow reps

Wrist curls 1x25
Wrist extensions 1x20

Ab wheel 1x25
Pulley crunch 1x40

Good job protecting your shoulder. Keep it up.

oldtimer1

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Re: Oldtimer1
« Reply #1681 on: March 03, 2021, 09:40:46 AM »
Leg day:  No warm ups shown. When I go to single set style I up the weight.  Workout is over quicker but sometimes I'm sucking wind so much I  have to rest long between exercises.

Leg press 1 x 12
Squat machine 1 x 10
Dumbbell squats 1 x 12
Stiff dead on a platform 1 x 8
leg extensions 1 x 20
seated leg curl 1 x 15

Single dumbbell side bend 1 x 18
Hanging straight leg raise 1 x 25
Hip ups lying on the floor 1 x 30

Standing calf raise 1 x 18
Seated calf 1 x 18
tibialis work with a dart

Neck work one set a side.

Heading to Atlantic city for a stay over.  My wife and her college girlfriend planned a get together for gambling, restaurant and cocktails.  Unfortunately for me that involves husbands and I have to go. I never met the guy. My wife is saying it will be so much fun to hang together for four or five hours. What the fuck? I have to entertain this guy for that length of time? I have never been a lets have couple get togethers. Yes, maybe I'm unsocial. The guy is around my age but he looks like a typical old man.  Bald head with a pot stomach with facial hair trying to look young like a hipster. Wouldn't doubt he shows up with a Jimmy Buffet parrot type shirt with bare feet and sandals . Lucky for me her girlfriend has big tits.  Going to have to drink a lot to get through this bull shit.   Wish she went on her own. I would have been happy to have some brews and netflix something at home. I just found out they have naked women on the internet. That could kill a couple of hours.



IroNat

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Re: Oldtimer1
« Reply #1682 on: March 03, 2021, 12:03:42 PM »
Keep an open mind.  The guy might be entertaining.

Unfortunately, not everyone can be a stud like you and me.


Primemuscle

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Re: Oldtimer1
« Reply #1683 on: March 03, 2021, 12:22:59 PM »
Sometimes, life is rough.  :)

AbrahamG

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Re: Oldtimer1
« Reply #1684 on: March 03, 2021, 03:44:16 PM »
Leg day:  No warm ups shown. When I go to single set style I up the weight.  Workout is over quicker but sometimes I'm sucking wind so much I  have to rest long between exercises.

Leg press 1 x 12
Squat machine 1 x 10
Dumbbell squats 1 x 12
Stiff dead on a platform 1 x 8
leg extensions 1 x 20
seated leg curl 1 x 15

Single dumbbell side bend 1 x 18
Hanging straight leg raise 1 x 25
Hip ups lying on the floor 1 x 30

Standing calf raise 1 x 18
Seated calf 1 x 18
tibialis work with a dart

Neck work one set a side.

Heading to Atlantic city for a stay over.  My wife and her college girlfriend planned a get together for gambling, restaurant and cocktails.  Unfortunately for me that involves husbands and I have to go. I never met the guy. My wife is saying it will be so much fun to hang together for four or five hours. What the fuck? I have to entertain this guy for that length of time? I have never been a lets have couple get togethers. Yes, maybe I'm unsocial. The guy is around my age but he looks like a typical old man.  Bald head with a pot stomach with facial hair trying to look young like a hipster. Wouldn't doubt he shows up with a Jimmy Buffet parrot type shirt with bare feet and sandals . Lucky for me her girlfriend has big tits.  Going to have to drink a lot to get through this bull shit.   Wish she went on her own. I would have been happy to have some brews and netflix something at home. I just found out they have naked women on the internet. That could kill a couple of hours.

I don't and have never liked couples bullshit.  Unless it's my siblings or cousins, etc.  I like hanging out with the fellas.  No homo.  Women/girls just aren't as fun to be around.  Unless I'm fixing to fuck a broad, I don't really want to get to know her.  You have my sympathies.  I know I'm a broken record, but pop a 10mg edible before hand.  It makes everything more tolerable and better.

oldtimer1

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Re: Oldtimer1
« Reply #1685 on: March 04, 2021, 09:53:34 AM »
It went better than expected. The guy seemed like a nice guy.  My wife's girlfriend was funny making sexual innuendo remarks like when she lost playing a casino machine she looks at me and says with a wink, "I shot my wad." Another time my wife  was playing a machine and she turns to me, " I like to watch" again with a wink.  Now I'm home and hung over. Cardio day will have to wait for another day.  The only part that was a little squirrely was her liquored up girlfriend making wise cracks that she thought were innocuous to our cab driver heading to a restaurant.  I looked at his taxi license and the name was Mohamed and he had an accent. I thought this could go bad quick but he had a sense of humor. 

Primemuscle

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Re: Oldtimer1
« Reply #1686 on: March 04, 2021, 11:16:57 AM »
It went better than expected. The guy seemed like a nice guy.  My wife's girlfriend was funny making sexual innuendo remarks like when she lost playing a casino machine she looks at me and says with a wink, "I shot my wad." Another time my wife  was playing a machine and she turns to me, " I like to watch" again with a wink.  Now I'm home and hung over. Cardio day will have to wait for another day.  The only part that was a little squirrely was her liquored up girlfriend making wise cracks that she thought were innocuous to our cab driver heading to a restaurant.  I looked at his taxi license and the name was Mohamed and he had an accent. I thought this could go bad quick but he had a sense of humor.

While her statements were not out of line, the winks would imply she intended to send a different message. Shot my wad is a common thing to say when you lose all the money you'd planning on gambling with. Like to watch shouldn't mean anything other than what it says. The innuendo is leaving out what she likes to watch. I'm not a gambler, but it can be fun to watch others throw their money away or, even better, win a jackpot.

Whatever, if she was flirting with you in front of your wife and her date, that's just crass.

Too bad you're hung over. It is great that you had a good time though. Even introverts are capable of having some fun every once in a while. 

oldtimer1

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Re: Oldtimer1
« Reply #1687 on: March 04, 2021, 02:44:24 PM »
While her statements were not out of line, the winks would imply she intended to send a different message. Shot my wad is a common thing to say when you lose all the money you'd planning on gambling with. Like to watch shouldn't mean anything other than what it says. The innuendo is leaving out what she likes to watch. I'm not a gambler, but it can be fun to watch others throw their money away or, even better, win a jackpot.

Whatever, if she was flirting with you in front of your wife and her date, that's just crass.

Too bad you're hung over. It is great that you had a good time though. Even introverts are capable of having some fun every once in a while.

Your diagnosis is that I'm a introvert? I'm the first on the dance floor.  I just don't do the couple thing of idle chit chat get togethers.  If it's your thing that's fantastic.

oldtimer1

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Re: Oldtimer1
« Reply #1688 on: March 05, 2021, 04:19:45 PM »
Back day Yates style. No warm ups listed. Full range of motion and a moderate cadence making a moderate weight heavy.

MAG bar pulldowns 1 x 11 150lbs. No lean back and heave. Stayed upright and all the way out and back.
Seated lat row with a V handle 1 x 14 180lbs
Dumbbell row with a knee on a bench 1 x 14 85lbs
Reverse grip pulldown 1 x 12

dead lift 1 x 5 315lbs then 1 x 1 325lbs   I ride the negative down slow every rep. My grip stated to go on the fifth rep so I never attempted the sixth rep. I had the strength but my grip was giving out. I haven't used any grippers for a long time so after the work out I got out my Ivanko gripper thing. Yes, my grip strength has gone down.  Going to work on that. I have a Captain of crush gripper and an Ivanko.

Weighted back hyper extension 1 x 15 35lbs plate behind the head

Ab wheel roll out 1 x 26
Pulley crunch 1 x 40

oldtimer1

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Re: Oldtimer1
« Reply #1689 on: March 06, 2021, 12:24:26 PM »
Delt and triceps to finish off the week: No warm ups listed.

Dumbbell delt press standing 1 x 11
Dumbbell delt laterals 1 x 12
Dumbbell rear delt laterals seated 1 x 14
Face pulls 1 x 17
Barbell shrug 1 x 14

Rope triceps 1 x 16
Skull crushers 1 x 10 ( haven't done them for awhile. Now I remember. My elbow hurts doing them.)
Single arm reverse grip pulley tricep extensions 1 x 12
Behind the head single arm dumbbell extensions 1 x 13

Weighted crunches feet up on a bench 1 x 60
Pulley crunches 1 x 50

Ivanko gripper work 2 x 20 ( I have to get some strength back in my grip for deads. I might go to a hook grip but that hurts like hell for deads.

Trying to avoid alcohol for awhile because of the calories and health reasons. I remember when I had an arm operation I didn't drink for around six weeks or more. I really didn't want to lift compromised for one side of my upper body so I just ran. The weight came off like lightening. My mood was so improved. I really think lifting to failure too much is really bad for your spirits. I remember Padilla in an interview saying the same and Bill Pearl mentioned it too. Pearl said you will dread your workouts. Padilla said the workout got too "scary'.

 Prior to getting my arm wrecked I divided my training between lifting and running so I wasn't good in my standards in either. Now with just running after a few weeks I went for a run with a friend that destroyed me every time we went for a run. Now he was sucking wind now trying to keep up with me. When I started to lift I had zero strength in the arm.  I had difficulty lifting little 3lbs dumbbells with my repaired arm.  At around four months post operation I lifted but I never went to failure.  Lifting like that felt great.  At six months I was back to lifting like a possessed guy again.  I didn't feel well psychologically wise. It's like banging your head against the wall. You'll soon come to dread it.   

What my new plan for the coming week is two lifting days a week.  All the rest running. On running days a very limited body weight or light pumping lifting will take place.  My weight right now is hovering about 190lbs for 5'8".  I look my best at around 175lbs.  Best laid plans don't always work out but I will give it a shot. Wish I was fully retired. I hate the early morning workouts before work and in no way will I hit the gym after work.  So early morning workouts will be the protocol on work days.

IroNat

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Re: Oldtimer1
« Reply #1690 on: March 06, 2021, 12:55:07 PM »
Why lift at all on your running days?

You're going to lift or do bodyweight exercises 7 days a week?

oldtimer1

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Re: Oldtimer1
« Reply #1691 on: March 06, 2021, 01:31:41 PM »
Why lift at all on your running days?

You're going to lift or do bodyweight exercises 7 days a week?

Just stuff like push ups and chins.  I'm lifting twice week on a whole body routine.  Technically I'm getting the third day in by doing stuff like a run day on Tuesday with body weight squat and body weight calf raises. On another day doing lats and chest with pull ups and push ups. Another running day will be a light delt and arm day.  So two hard days of lifting and one light day for body parts.

IroNat

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Re: Oldtimer1
« Reply #1692 on: March 06, 2021, 02:30:13 PM »
Ok, that sounds good.

oldtimer1

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Re: Oldtimer1
« Reply #1693 on: March 07, 2021, 10:49:14 AM »
A friend asked me to run a charity 5K put on by law enforcement near Trenton, NJ  in May.  Just very far from being in cardio shape right now. A little over a year ago I partially tore my Achilles. Hurt for about a year but I'm finally feeling good with little aggravation in the area. Don't know if it will allow me to do hard running so I'm going to test it with incline walking for a week.  This is what I did today. Going to gradually increase the time and grade (incline) through the week.  I call this my ladder because every lap I go up a 1% incline.

0% grade (incline) at 3.8 MPH for a lap (440 Yards) if reading from Europe you know it's about a 400 meters. 3.8MPH is fast walk.
1% grade for a lap
2% grade for a lap
3% grade for a lap
4% grade for a lap
5% grade for a lap
6% grade for a lap
7% grade for a lap
8% grade for a lap
Finished at 0% grade (incline) for a final walking lap

Achilles felt good walking fast on an incline.  In the coming week I will increase the incline further testing it.  After this walking I did a final run for 220 Yards at a 7:42 mile pace.  I think if you are doing walking workouts you have to remind your body what running feels like to retain that power. 

So that's the plan for the upcoming 5K if I do it. Going to walk for a week with gradual increases to the incline to test the Achilles. I figure if I get to a 12% grade I should be good to start running with a flexible strong Achilles.

Primemuscle

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Re: Oldtimer1
« Reply #1694 on: March 07, 2021, 03:56:54 PM »
Your diagnosis is that I'm a introvert? I'm the first on the dance floor.  I just don't do the couple thing of idle chit chat get togethers.  If it's your thing that's fantastic.

Currently, I am not getting together with friends or family other than my immediate family. There's this little virus going around that you may have heard about. Maybe I am the one who is an introvert.  ;)

oldtimer1

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Re: Oldtimer1
« Reply #1695 on: March 08, 2021, 01:30:39 PM »
Same workout as yesterday except I went up to level 9% grade.   Also ran a final quarter mile lap at a 7:30 pace.  Hit the heavy bag too.  I really believe in this walking routine gradually increasing the incline by 1% every lap.  Starting at zero incline and ending at zero grade.  In the past if I did this for a week or two I’m doing great when I transition to running. 

chaos

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Re: Oldtimer1
« Reply #1696 on: March 08, 2021, 06:13:49 PM »
It went better than expected. The guy seemed like a nice guy.  My wife's girlfriend was funny making sexual innuendo remarks like when she lost playing a casino machine she looks at me and says with a wink, "I shot my wad." Another time my wife  was playing a machine and she turns to me, " I like to watch" again with a wink.  Now I'm home and hung over. Cardio day will have to wait for another day.  The only part that was a little squirrely was her liquored up girlfriend making wise cracks that she thought were innocuous to our cab driver heading to a restaurant.  I looked at his taxi license and the name was Mohamed and he had an accent. I thought this could go bad quick but he had a sense of humor.
Is she hot ???
Liar!!!!Filt!!!!

oldtimer1

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Re: Oldtimer1
« Reply #1697 on: March 08, 2021, 06:29:14 PM »
Is she hot ???

Not really but she has big tits and is fun to be with.

oldtimer1

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Re: Oldtimer1
« Reply #1698 on: March 09, 2021, 04:43:50 PM »
Walked on the treadmill at 3.8MPH. Started at 0% grade (incline) and every lap I went up 1 %.  Got up to 10% grade and finished with a 0% grade to end the walking.  Before I got off I ran a  lap (440 yard) at 7:24 Pace to remind my body of running. I will keep this up until I go up the ladder of 1% raises per lap to 12% grade.  I can't say it enough. It's an excellent workout.

Anyone that starts at 0% and each lap increase the incline 1% making it finally to 12% should be good to start running. You should be shape enough to run 9:30 mile pace runs or better. Even if you get into running it's good to throw in this walking workout once a week. It keeps your Achilles flexible too. Of course check with your doctor before doing any cardio. You don't want to end up like all those guys who drop dead on the treadmill.

Tomorrow is lifting.

chaos

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Re: Oldtimer1
« Reply #1699 on: March 09, 2021, 04:57:59 PM »
Not really but she has big tits and is fun to be with.
;D
Liar!!!!Filt!!!!