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oldtimer1
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« Reply #175 on: September 14, 2018, 12:43:30 PM »

Delt and tri today:

Clean and press 1 x 9 reps 115 lbs. (all the way down to begin the rep)
Dumbbell lat raise 1 x 14 30lbs
Dumbbell rear delt raise 1 x 14 40lbs
delt lateral machine 1 x 11 80lbs
Dumbbell shrugs 1 x 15 95lbs

Weighted dips 1 x 10 25lbs
single dumbbell tricep extension 1 x 12 80lbs
Traditional tricep push downs 1 x 14
single arm dumbell behind the head 1 x 9 20lbs ( elbow hurt used a really light weight and moved slow)

ab coaster 1 x 35 60lbs
ab crunch 1 x 25 95lbs

Ran 3 miles doing under 9 minute miles. Calves were hurting. I will stop doing walking on an incline.  Going to use only flat for awhile.

After the work out I went down to the beach to see the waves. Ate a crap sausage sandwich that tasted so good.  Of course I saw everyone in the boardwalk bar having a beer at a dive bar with a guy playing the acoustic guitar inside. I really enjoy premium beer but hell it's the boardwalk. Bought Coors light. The waves were big. It was 72 degrees and a really nice breeze. Saw a steroided up bouncer at a bar. Just ridiculous looking.
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IroNat
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« Reply #176 on: September 15, 2018, 02:59:39 AM »

Saw a steroided up bouncer at a bar. Just ridiculous looking.

We know his secret... Wink
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oldtimer1
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« Reply #177 on: September 15, 2018, 01:39:07 PM »

Ran a lousy mile today. Just wasn't feeling it. It's okay. Maybe a day off tomorrow will make it it a good Monday.
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oldtimer1
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« Reply #178 on: September 17, 2018, 12:27:02 PM »

Chest and bicep day:

Dumbbell flat bench 1 x 8 80lbs (all the way down. No half reps.)
Incline dumbbell bench 1 x 10 70lbs
Flat flies 1 x 14 50lbs
Dips 1 x 8 25lbs then 1 x 10 no weight (tried to go deep)

EZ bar curl 1 x 14 90lbs
Alternate DB curl 1 x 10 45lbs
Single pulley curl 1 x 15
Arnold concentration curl 1 x 15

forearm wrist curl 1 x 20 95lbs
reverse wrist ext 1 x 20 15lbs ( I use a leverage bar that is intended to work the front of the calf. I find it a perfect contraption for reverse wrist extensions)


Ab wheel roll out 1 x 25
Floor crunch feet up on bench 1 x 50 (10lbs behind head)
Pulley crunch 1 x 50

Gripper 2 x 20


I rested about 40 minutes then ran 2.1 miles on a trail. I took it easy. I think I'm making myself miserable by trying to kill it every run. This was almost pleasurable. Ran about 9:30 miles. Enjoyed the run.  I remember when I was on a walking kick. Every day I walked fast for 5 miles. Every once in a while I would sprint 100 yards or so just for fun during the walk. I looked forward to my walks instead of dreading the cardio workout. I thought I was losing fat at a rapid rate but it's huge time commitment.
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IroNat
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« Reply #179 on: September 17, 2018, 01:34:26 PM »

Walking/sprinting is a good way to do it. 

Do you run for weight management or for fitness/endurance?
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oldtimer1
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« Reply #180 on: September 17, 2018, 01:44:15 PM »

Walking/sprinting is a good way to do it. 

Do you run for weight management or for fitness/endurance?

Both. I use to be a track athlete and I boxed for a  awhile. Nothing tells you what gassing is like than boxing. I also do it for the health reasons. It does so much. It lowers blood sugar. Lowers blood fat as in triglycerides. Lowers both visceral and subcutaneous fat. It can lower blood pressure for many. It makes your heart the most important muscle stronger. You can see this by a reduced resting heart rate that shows your heart is more efficient. It increases HDL lipids that is the beneficial cholesterol. It can make your arteries more flexible. Especially by intervals. If bodybuilders had to show their heart muscle in competition they would be running 10 miles a day. It also has a mental benefit by doing cardio. Many have felt the peace they feel after a hard cardio session.  Then again it could be like hitting yourself with a hammer. It feels so good when you stop. 
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oldtimer1
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« Reply #181 on: September 18, 2018, 06:04:26 PM »

Leg day:

Dumbbell squats 1 x 12 90lbs dumbbell in each hand (These are really hard. Again don't deadlift the weight, deep squat with the dumbbells)
Hack squat 1 x 13 ( I fully bend my legs. I see most trainers putting a million plates on and barely bending their legs)
Kick back machine 1 x 12 90lbs
leg extension 1 x 15 150lbs. ( I know weight is meaningless from machine to machine. My home unit, 80lbs is heavy.)
leg curl 1 x 12 110lbs

Body weight single calf raise 3 x 12 then 1 x 50 with two legs. ( I really think I'm on to something with body weight single calf raise. Doing them 5 days a week)
Seated calf raise 1 x 17 90lbs.

Hanging leg raise 1 x 25
knee ins 1 x 25

four way neck 1 x 20 each side.

Hit the treadmill for light cardio after. Walked at 4.0 MPH for 30 minutes. Hopefully tomorrow I will do a hard 3 mile run on a non lifting day.
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IroNat
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« Reply #182 on: September 19, 2018, 03:21:02 AM »

I've been doing reverse calf raises (bodyweight) in my calf tri-sets.  As many reps as possible.

Gives me a nice pump in the front of the lower leg.

Standing calf raise/Reverse calf raise/Seated calf raise.
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oldtimer1
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« Reply #183 on: September 19, 2018, 06:00:18 AM »

I use this thing for the front of the calves, the tibialis anterior.


* dart.jpg (12.36 KB, 480x360 - viewed 32 times.)
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IroNat
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« Reply #184 on: September 19, 2018, 08:08:27 AM »

I use this thing for the front of the calves, the tibialis anterior.

Awesome calf weaponizer!

It's logical to train both side of the calves.

I've just started doing it but it makes total sense.
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oldtimer1
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« Reply #185 on: September 19, 2018, 08:21:00 AM »

Awesome calf weaponizer!

It's logical to train both side of the calves.

I've just started doing it but it makes total sense.

It's called a DART.  It's used by a lot of runners and dancers who get shin splints. The counter to the calf is really a little muscle. I use it to prevent injury.
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oldtimer1
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« Reply #186 on: September 19, 2018, 05:39:09 PM »

Ran two miles at a 8:28 per mile pace or 7.1 MPH. I intended to do three miles but I wasn't feeling it today.  Whacked the heavy bag after for two three minute rounds. Tomorrow is back day. Canceled vacation beach plans. Driving through North Carolina with the detours sounds like a nightmare. Going to plan a two day Manhattan get away.
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oldtimer1
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« Reply #187 on: September 20, 2018, 07:50:19 AM »

Back day. No warm ups listed.

Pulldowns 1 x 12
Seated low pulley rows 1 x 14 170lbs
Dumbbell rows 1 x 12 90lbs
Hammer pulldown 1 x 12 160lbs
deadlift 1 x 5 315lbs.
weighted hyper 1 x 20 25lbs behind head

ab roll out 1 x 27
ab crunch machine 1 x 25 90lbs
side pulley twist 1 x 12 (had a pulley about waist level. Twisted each side  while standing.)

Walked 4.0 MPH for 30 minutes.
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oldtimer1
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« Reply #188 on: September 21, 2018, 02:44:34 PM »

Delt and tris:

Military press 1 x 9 115 (All the way down. No half reps.)
Dumbbell press 1 x 10 50 (again all the way down. When I began lifting in the 70's I never seen the short stroking I see today. )
Dumbbell delt lateral 1 x 12 30lbs
Dumbbell rear delt 1 x 15 40lbs
Delt lateral machine 1 x11 80lbs
Trap shrug 1 x 14 245lbs

Weighted dips 1 x 10 25lbs
Single two hands dumbbell tri seated 1 x 12 75lbs
tricep push downs 1 x 15
Single arm behind head dumbbell 1 x 10 25lbs (really weak with these. I move really slow because of elbow pain)

Ab coaster 1 x 35 60lbs
ab crunch machine 1 x 25 95lbs.

After this I went to a park and ran two miles. My GPS watch said I averaged 8:44 miles. I came home and took the wife out to lunch. Had too many beers. I am right on the brink of breaking 180lbs into the 170's and I'm thinking this burger and beer fest is going to hurt it. Planning a vacation for next week. I don't think I will lift.  I will just run. Haven't found a destination. Thinking South beach, Florida.  My South Carolina vacation planned was ruined by the hurricane.
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oldtimer1
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« Reply #189 on: September 22, 2018, 02:37:05 PM »

Walked 5 fast miles on a trail as a recovery cardio. I was going on vacation to South Carolina but the Hurricane changed that. Now I'm going to South Beach Miami. Might take a week off of lifting and just run for a week. Just looked at the hotel gym. The dumbbells look like they go up to 35lbs. I have been lifting for many months without a break. Maybe taking off a week will do me some good.
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IroNat
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« Reply #190 on: September 22, 2018, 03:11:04 PM »

Walked 5 fast miles on a trail as a recovery cardio. I was going on vacation to South Carolina but the Hurricane changed that. Now I'm going to South Beach Miami. Might take a week off of lifting and just run for a week. Just looked at the hotel gym. The dumbbells look they go up to 35lbs. I have been lifting for many months without a break. Maybe taking off a week will do me some good.

A week off is good for the brain and body.
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