Oldtimer1

[SweetDaddySiki]

Oldtimer - you ok? You haven't posted for awhile. Hope all's well!

[AbrahamG]

Richie boy!  Let the gang know you are ok. 

[oldtimer1]

Just taking a break.  I come here for fun and it hasn't been fun in awhile. Been sick for three plus weeks.  My immune system is compromised from blood cancer so just catching a cold seems like a big deal trying to fight it with my damaged  blood cells. I'm feeling good now.  Tried to lift today for back and chest. After back I was exhausted and quit.  I never quit, lol. Tomorrow is another day.  Thanks for asking about me. 

Still I'm always thinking about different training strategies.  It has preoccupied my mind for a life time.  I have admiration for bodyweight trainers. I know most lifters don't.  I've been following one guy on youtube.  The guy looks ripped and in shape. No one would confuse him with being a bodybuilder but maybe a UFC guy.  My point in bringing this up is there are so many ways to skin a cat.  This guy does bodyweight 5 days a week.  I bet he can run fast, jump; has endurance and has in general excellent health. The high reps of bodyweight can get you in excellent shape quick.  Awhile back I thought I would do the below workout. I first went for a long run then tried to tackle this.  Ran out of steam about half way through. The run took everything out of me. Next time I fool around with a body weight minimalist routine I will do it on non running days.


Body weight workout
Heavy Bag work 3 minutes  (power)

High Box step ups  (legs)
Free squats    (legs)  Mr. Universe Wilf Sylvester and Serge Nubret were fans of no weight squats
Lunges  (Legs. Use just bodyweight going deep)
On one leg reach down (Try to touch toes on one leg for a hamstring burn. If you have trouble then face stairs and touch a step according to your reach)





Chins  (lats and biceps)
Pike push ups with push up handles (chest, shoulders and tris, Put feet on a bench and use push up handles or parallettes for range of motion)
Body rows  (Grab a bar about waist height on a squat rack or cage.  Put heels on a bench.  Face the ceiling and body weight row)

Dips  (Tricep and chest)
Hands facing chins  (Bicep and lats)

Push ups  (Chest and core)
Burpees  (Power and conditioning.  I would do a jump at the end instead of just standing up every rep. Also add a push up.)

Dumbbell jumps (Additional power exercise.  Franco would do these. Use light dumbbells. No need for heavy ones)
lunge jumps  ( No weight. One leg forward and one back. Jump for height. Switch legs in the air. Favorite of some NFL players)

On toes squats  (Feels more like a hack)

Pogos  (These are jumping while trying to just use just your calves.  True no way to isolate completely because you will have slight knee bend but these are a great power exercise for your calves.)
Two or one leg body weight calf raise. ( Use a block or don't use a block.  It's all good.)

Romans abs

Neck ( you could use a simple towel and plate for neck curls on a bench using your hands for guidance  and  neck strap with a plate for the rear. A wrestler bridge could be used if your not balding. Then avoid this. You don't want to look like a bunch of rabbits running backward as in a receding hare line by rubbing your scalp on the ground.)

No weight hyper extension.

Rubber band dislocates-pec stretch- one arm pull

[njflex]

RICH have good holidays ,,glad your ok,you are def in my thoughts like wes ,im gld your here and keeping your illness at'bay'keep doing what your doing.hope wife is well too...your lucky man you have a good like it seems overall..

[Donny]

I wouldnīt lick his balls too much , the piece of shit made fun of my Heart attack & said i was a fat man who couldnīt do a walk or "shuffle" .. utter turd
His anti steroid talk & is "Hybride" training gets on my tits.
Now sympathy sucking 

[IroNat]

I wouldnīt lick his balls too much , the piece of shit made fun of my Heart attack & said i was a fat man who couldnīt do a walk or "shuffle" .. utter turd
His anti steroid talk & is "Hybride" training gets on my tits.
Now sympathy sucking 

Now Donny...

[AbrahamG]

I wouldnīt lick his balls too much , the piece of shit made fun of my Heart attack & said i was a fat man who couldnīt do a walk or "shuffle" .. utter turd
His anti steroid talk & is "Hybride" training gets on my tits.
Now sympathy sucking 

Seriously?  Would like to hear from Rich on this allegation.

[IroNat]

Seriously?  Would like to hear from Rich on this allegation.

Donny is very sensitive about his weight.

[Donny]

Seriously?  Would like to hear from Rich on this allegation.

I made a couple of constructive comments on his training thread & he melted big time.
Told me he's trained for years & doesn't need my advice.
He made comments about my heart attack that I found myself very strange from him...but he's a drinker & after years of drinking people change.
As to IronPrat ..haha
I tend to ignore him as last time I " engaged " him he started a thread calling me a stalker...haha
Honestly hilarious 😂

[AbrahamG]

I made a couple of constructive comments on his training thread & he melted big time.
Told me he's trained for years & doesn't need my advice.
He made comments about my heart attack that I found myself very strange from him...but he's a drinker & after years of drinking people change.
As to IronPrat ..haha
I tend to ignore him as last time I " engaged " him he started a thread calling me a stalker...haha
Honestly hilarious 😂

This place is the thunderdome but ones health and children/family should be off limits.

[IroNat]

I made a couple of constructive comments on his training thread & he melted big time.
Told me he's trained for years & doesn't need my advice.
He made comments about my heart attack that I found myself very strange from him...but he's a drinker & after years of drinking people change.
As to IronPrat ..haha
I tend to ignore him as last time I " engaged " him he started a thread calling me a stalker...haha
Honestly hilarious 😂

All in fun, Donny.

[Donny]

All in fun, Donny.

Itīs history no problem

[oldtimer1]

I wouldnīt lick his balls too much , the piece of shit made fun of my Heart attack & said i was a fat man who couldnīt do a walk or "shuffle" .. utter turd
His anti steroid talk & is "Hybride" training gets on my tits.
Now sympathy sucking 

Yes, I said you had a heart attack because you are fat and out of shape. The only reason I did was because of your endless advice on why my training sucks and how you can fix it.  Fuck you.  You're a mental midget and a mental case.  What the hell is wrong with you? Go back to your fat lazy self and your shit hole residence.  You crossed the line one too many times with me, scum bag.

[Donny]

I hate Drunks..

[IroNat]

Don't make me pull the car over boys!

[Donny]

Don't make me pull the car over boys!

Mate itīs an internet forum not real life 

[SweetDaddySiki]

OT - Hope all's well. I haven't seen any posts lately regarding your workouts.

[oldtimer1]

I have resolved myself lately to using one set to failure after warm up. It gives me the most bang for the time. Most workouts take 45 minutes and the leg day is one hour.

I really have trouble with multiple sets. How can you do a set holding back?  If you truly did one set to failure and failed at ten reps there is now way you can come back and do another set of ten reps. If you can then you never really failed at ten reps.

If you do one set to failure and do say four exercises for say biceps it's four sets. One exercise like Steve Holman says could be for stretch, one for mid range and one that emphasizes contraction.

What is a really good feature of one set to failure after warm up is that if you had a lay off due to work or health reasons every single workout is max.  Let me explain.  Take an imaginary trainer doing a bicep curl. Let's say this guy's max when all cylinders were clicking was 1 set of 11 reps with 115lbs.  Now due to health, work or any other reason he has a layoff for let's say 8 weeks. Coming back he decides that 95lbs is his starting weight. If he does that 95lbs to failure he is working at his true limitations and the stressor is his max. In other words he isn't doing 4 sets at sub maximal effort. Using that 95lbs to exhaustion is really just about as good as his 115lbs to 11 reps. Let's say his out of shape body gets 15 reps with that 95lbs. He is still working with an optimal stimulus that his body has to adapt to.  In no time he will be back to using his 115lbs or close to it unless their are obstacles like health, job or other reasons.

I have been experimenting with whole body routines, volume splits and other methods. Not saying this is the best for you but it's the best for me is a Yates type routine. It's the best bang for the buck of effort. Is two sets better than one?  Probably fractionally.  Is four sets better?  Maybe but each set after one set is declining in benefit. It also matters what your athletic goal is.  Muscular endurance is better achieved with volume I will fully admit. With one set to failure you can get 90% plus of the adaptation to muscle growth and strength with a routine you can fit in your life. Is a two hour routine reasonable when you have an hour drive to work at 6AM and come back home after a 8 hour or 10 hours day?  What if you have a family. How the fuck are you going to be in the gym for that time? Wouldn't a quick 45 minute work out make more sense?

Here's an example of what I'm talking about. What split you do is up to you. Maybe dividing your body up in half suits you. Maybe dividing the body up in thirds fits the bill. Another way is even a five day bro split or a four way split. A full body routine is best but really taxing.  None of the splits really matter except preference. Hitting a body part directly once a week works because no body part can truly be isolated. On say bench day the triceps are getting hit hard. Then directly on tricep day.  On back day biceps are involved then on again on biceps day. Legs get a direct day but are hit again on back day with deadlifts or power cleans. Delts have a direct day but are hit again on chest day with inclines. So it goes for every body part. No the world doesn't stop moving if you have a direct body part day twice or three times a week. Just saying that one direct day is enough for most.

Here's a sample one set to failure chest day. It can be modified anyway you want it. It could be barbell dominate or dumbbell dominate. The exercise choices are up to you. 

Regarding warm ups which can be one set, two sets or no sets then you're ready for your one set to failure. Warm ups are never done anywhere near failure. They are NON TAXING sets.

Bench 1 set to failure
Incline bench 1 set to failure
Flat flies 1 set to failure
Push ups 1 set to failure.

Anyway due to illness I'm down 25 pounds but still fighting the good fight. I have plenty of doctor visits and emergency room visits but lately I'm feeling good lately. I'm weak but I feel my strength returning. I am always thinking of my training.  My cardio lately has been running hard for five miles and then doing 6 x 115 yard sprints. I noticed went I'm not feeling well due to my health I have been getting dizzy and feeling faint after. I took a break from running and just walked fast for 5 miles and felt great. I hope to return to running soon but if it's not in the cards I would encourage anyone whose priority is weight lifting to see the benefits of fast walking for distance. It really is a fat melt accelerator. Walk fast for 5 miles then decrease your calories  by 500 calories of the food you eat. The fat loss will be very apparent from week to week. You can use a free calorie counting app on your phone. A simple one to use the Lose It app that is free to use.

Anyway, fuck the haters and their input.  Don't shoot the messenger. I'm only talking about my training. You might take a different path and it's all good. 

 

[IroNat]

Sounds good.

[chaos]

Anyway due to illness I'm down 25 pounds but still fighting the good fight. I have plenty of doctor visits and emergency room visits but lately I'm feeling good lately. I'm weak but I feel my strength returning. I am always thinking of my training.  My cardio lately has been running hard for five miles and then doing 6 x 115 yard sprints. I noticed went I'm not feeling well due to my health I have been getting dizzy and feeling faint after. I took a break from running and just walked fast for 5 miles and felt great. I hope to return to running soon but if it's not in the cards I would encourage anyone whose priority is weight lifting to see the benefits of fast walking for distance. It really is a fat melt accelerator. Walk fast for 5 miles then decrease your calories  by 500 calories of the food you eat. The fat loss will be very apparent from week to week. You can use a free calorie counting app on your phone. A simple one to use the Lose It app that is free to use.

Anyway, fuck the haters and their input.  Don't shoot the messenger. I'm only talking about my training. You might take a different path and it's all good.

I was wondering how you've been, it looks like you're still having a go with your health. Hopefully you're on the upswing and things are looking improved for you. Good to see you're still getting your lifts in during these times. That has to be great for your mental health to keep a routine going no matter how you view it.

[SweetDaddySiki]

Glad you're back! How long does it take you to fast walk 5 miles? 

[oldtimer1]

Glad you're back! How long does it take you to fast walk 5 miles?

I roughly walk at 4 MPH.  Sometimes it dips down to 3.8 MPH. 

[oldtimer1]

Today was a leg day. Woke up at 4:30AM because I had other obligations to take care of during the day.  As usual no warm up sets are shown. Sometimes it's between one and two warm up sets.  Sometimes it's zero.  Warm up sets are non taxing and terminated well before any inroads to fatigue take place. All work sets are one set to failure.

Leg press 1 x 17
Squat machine 1x 13
Stiff dead 1 x 6
Kick back glute machine 1 x 14
Leg extension 1x20
Seated leg curl 1 x 16
Free hand no weight ass to grass squats 1 x 52    (Really deep and I felt it after the previous exercises)

Hanging leg raise 1 x 22
Hip ups 1 x 30

Standing calf 1 x 20
Seated calf 1 x 19
Tibalis work 1 x 20


Four way neck machine 1 x 35 reps per side


After I had to drive my granddaughter to an art class by the beach. I had to kill four hours. Thought I would walk fast on the board walk in the 97 degree pure sun heat.  I walked fast  for 1 hour and 39 minutes. I was waking without shirt and this guy gives me a two thumbs up.  Probably a gay guy, lol.  One hot girl paid me a compliment too so it made up for the gay guy, lol. 

Going in the pool now.  I might have a cocktail.  Then again I wouldn't want to be called a drunk for having an adult beverage in a pool so I won't say it.   

[oldtimer1]

Not use to keeping this log. Forgot to mention the day before legs was chest and biceps. As my usual protocol I use warm up sets as needed.  Sometimes they are not needed. Warms ups are never taxing. I noticed time and time again that my bad shoulder feels so much better with declines. I just don't like being in that position with my head down straining to failure. The week before I used decline dumbbell benches and decline dumbbell flies. Zero shoulder irritation. My shoulder felt some strain after today's work out using a flat bench. Roger Callard used decline flies. Never seen anyone do them in a gym. They are a little award but they don't irritate the joint. Makes me think a lot of shoulders could be saved if more problem shoulders stayed away from so many known shoulder killers.

Flat dumbbell bench 1 x 9
Incline dumbbell bench 1 x 8
Flat flies 1 x 15
Push ups 1 x max reps ( I try to do these all the way down.)

EZ curl bar 1x15
Alternate curl 1 x 10
Dumbbell drag curls 1 x 13
Concentration 1 x 13

Wrist curls 1 x 30
Reverse wrist extensions 1 x 20
Ivanko gripper 2 x 20

Incline sit ups 1 x 24
Incline leg raises 1x max

Work out took 39 minutes.  Then I walked on an incline at 3.8 MPH for 35 minutes if my memory serves me on the time.

[oldtimer1]

Thursday: Back day.  As usual non taxing warm ups as needed. I think the best way to do one set to failure is to use higher reps in general.

Reverse grip chins ups 1 x max ( I try for a dead hang and all the way up. Hopefully I'm keeping the momentum out by not jerking the reps)

Medium grip pulldown 1 x 12   (I use a supinate grip M.A.G bar)

Low seated cable rows using a V handle 1 x 14

Dumbbell row with knee on a bench 1 x 12

Narrow grip pulldown 1x13

Deadlift 1 x 6   

Weighted hyper extensions 1 x 20 with a plate behind my head.

Ab wheel 1 x 27

Pulley crunch 1 x 60