Oldtimer1

[oldtimer1]

Leg day:

Leg press 2 x 12 four plates a side (Complete leg bend with a low back board.)
Squat machine 2 x 10 two plates a side (Squat to complete depth.  I couldn't go lower)
Dumbbell squats 1 x 12 80lbs (Using straps and squatting till my butt is all the way down)
Stiff dead standing on a block 2 x 6 210lbs ( touched the top of my feet with each rep)
Leg extension 2 x 20
Seated leg curl 2 x 15

Single dumbbell side bend 1 x 15 95lbs
Hanging straight leg raise 2 x 22
Hip ups 1 x 30 (On my back with my leg ups raising my hip up high curling them in)

Standing calf raise 2 x 15 185lbs ( I use three different standing units. The one in my gym I find 180lbs heavy.  One standing unit in my home gym I find 325lbs feels about the same as the 180lbs in the gym unit. The third unit I'm using now 185lbs is my weight. Different units have different leverage points.  Mentioning weight is useless. It all depends on range of motion and rep cadence. For example doing shallow with leg presses you could put 1000lbs pound on the thing and it wouldn't be as hard as half the weight with a low back board and really bending your legs. One more example are shoulder presses and pec presses where you do have the rep as is the custom in today's gyms. You can grab the giant dumbbells for shoulder presses if your upper arm never goes deeper than parallel to the ground.   

Seated calf raise 2 x 15 95lbs
tibialis work 1 x 20

Neck work: one set per side. I have a four way neck unit machine coming. No more weight helmet soon. 

[oldtimer1]

Delt and arms: Used a warm set if needed.

Military press 2 x 8  ( touched the clavicle area each rep with the bar. Cleaned the weight to start. Stood upright so it wasn't a standing  incline press)
Dumbbell lateral raise 2 x 12
Rear dumbbell laterals 2 x 11
Face pulls 2 x 12  (tried to rotate out to external rotation at the end of the rep)
Barbell shrugs 2 x 12

Rope tricep 1 x 20 and the next set 1 x 15 (Used the same weight. Trying some high reps for a change)
Decline dumbbell tricep extensions 2 x 10
Single dumbbell one arm tricep extensions 2 x 15

Alternate dumbbell curl 2 x 8
Drag barbell curls 2 x 12
Concentration curls 2 x 12 (One set standing and one sitting)

Wrist curls 2 x 25
Wrist extensions 2 x 20

Weighted crunches 1 x 60
Pulley crunches 1 x 45

[Primemuscle]

Leg day:

Leg press 2 x 12 four plates a side (Complete leg bend with a low back board.)
Squat machine 2 x 10 two plates a side (Squat to complete depth.  I couldn't go lower)
Dumbbell squats 1 x 12 80lbs (Using straps and squatting till my butt is all the way down)
Stiff dead standing on a block 2 x 6 210lbs ( touched the top of my feet with each rep)
Leg extension 2 x 20
Seated leg curl 2 x 15

Single dumbbell side bend 1 x 15 95lbs
Hanging straight leg raise 2 x 22
Hip ups 1 x 30 (On my back with my leg ups raising my hip up high curling them in)

Standing calf raise 2 x 15 185lbs ( I use three different standing units. The one in my gym I find 180lbs heavy.  One standing unit in my home gym I find 325lbs feels about the same as the 180lbs in the gym unit. The third unit I'm using now 185lbs is my weight. Different units have different leverage points.  Mentioning weight is useless. It all depends on range of motion and rep cadence. For example doing shallow with leg presses you could put 1000lbs pound on the thing and it wouldn't be as hard as half the weight with a low back board and really bending your legs. One more example are shoulder presses and pec presses where you do have the rep as is the custom in today's gyms. You can grab the giant dumbbells for shoulder presses if your upper arm never goes deeper than parallel to the ground.   

Seated calf raise 2 x 15 95lbs
tibialis work 1 x 20

Neck work: one set per side. I have a four way neck unit machine coming. No more weight helmet soon.

I strongly recommend you keep the resistance light at first and build up slowly on the 4-way neck machine. Otherwise, I used it at the gym and felt like it was a good movement. The only downside was that my neck size didn't match my shirt size  17 1/2" - 34". The waist and torso length made dress shirts look like oversize night shirts. 

[oldtimer1]

Back and chest today. Always do my deads near the end of the workout. I'm warmed up and prefatigued.  It makes it hard with a light weight. If I did it in the beginning I would use a lot more weight and at an increased risk for injury. 

[oldtimer1]

Ran a little over 2 miles. Hit the bag for two rounds.

[oldtimer1]

Leg day this Wednesday.  My four way neck machine arrived.  Bet it's going to be fun to assemble.     Completely spent. The first four exercises drain my gas tank.  It's leg press, machine squats, dumbbell squats then stiff dead.  Of course other exercises follow but it's that first four that drains me.  I know I have a decent gas tank.

 Booked a trip for Vegas.  Just found out masks are required outside the pool.  That is going to be a weird tan.

[monsterman500]

You do drink like a fish and you are fat.

You are always posting about how much you drink.

You are 5'8" or so and you weigh 190-200 lbs.  That's fat.

Guy definitely has an alcohol problem. But steroids are taboo  I think he´s drunk most of the time on here

[IroNat]

OT is a good man but he doesn't listen to advices.

[oldtimer1]

Guy definitely has an alcohol problem. But steroids are taboo  I think he´s drunk most of the time on here

You think a guy that drinks three times a week has an alcohol problem?  Then over half of the population have an alcohol problem.

[oldtimer1]

Delt and arm day: 

Military press 2 x 8 115 lbs to 135lbs (cleaned the weight off the floor first and tried to stay upright so it's not a standing incline press. All the way down to the clavicle area)
Dumbbell delt laterals 2 x 12 25lbs (slow and all the way up)
Dumbbell rear delt laterals 2 x 11 35lbs
Face pulls 2 x 12 85lbs (I externally rotate my hands upon completion)
Barbell shrugs 2 x 12 255lbs ( I try to go slow with these in the positive and negative. So many guys load up the weight of a Buick and then do these nerve crunching jerks of their shoulders as they compress their vertebrae)

Traditional tricep push downs 2 x 10
Single dumbbell two hands dumbbell behind the head extensions 2 x 12
Decline tricep extensions using two dumbbells 2 x 10
Single dumbbell one hand tricep extensions 1 x 15

Alternate dumbbell curls 2 x 8 45lbs.
Drag barbell curls 2 x 10
Concentration curls 2 x 12

Wrist curls 2 x 25
Wrist extensions 2 x 15

Weighted crunches 1 x 60
Pulley crunches 1 x 35 (I vary the weight on these. Sometimes I use a lighter weight to rep out. Sometimes a heavier weight)

[IroNat]

You think a guy that drinks three times a week has an alcohol problem?  Then over half of the population have an alcohol problem.

Depends on how much you drink.

[oldtimer1]

Depends on how much you drink.

What is your view of what an adult who enjoys having a drink is too much? There isn't a social drinker that doesn't have one too many at some point.  I find people that don't drink or rarely drink think that anyone that comes out of a liquor store or has a drink at home to be a drunk.  I have a brother in law like that. Refused to have a drink pool side or on family gatherings for a holiday for many decades. Said anyone that has a drink every week has a problem. He retired and now drinks a couple of glasses of wine a night. Runs five miles a day too. 

15 drinks or more per week is deemed to be excessive or heavy drinking for men. A standard drink, as defined by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), is equivalent to: 12 fl oz beer, wine glass or a shot of hard liquor.
This is one definition. According to that one I'm not a heavy drinker but I will say this. The calories and carbs are off the chart with beer. One beer is 150 calories. It does add up monthly. A pound of fat is often stated as 3500 calories. A person can add up soda, beer or any other indulgence to see how much weight they can lose using the 3500 standard. I only drink water and a couple of nights a week an adult beverage. Often these low carb diets people think have magical properties in losing weight are due to lower calorie consumption when the actual calorie count is discovered.  Also by restricting carb you it can act as a diuretic losing water weight.

Yes, I don't take advice from you.

[monsterman500]

What is your view of what an adult who enjoys having a drink is too much? There isn't a social drinker that doesn't have one too many at some point.  I find people that don't drink or rarely drink think that anyone that comes out of a liquor store or has a drink at home to be a drunk.  I have a brother in law like that. Refused to have a drink pool side or on family gatherings for a holiday for many decades. Said anyone that has a drink every week has a problem. He retired and now drinks a couple of glasses of wine a night. Runs five miles a day too. 

15 drinks or more per week is deemed to be excessive or heavy drinking for men. A standard drink, as defined by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), is equivalent to: 12 fl oz beer, wine glass or a shot of hard liquor.
This is one definition. According to that one I'm not a heavy drinker but I will say this. The calories and carbs are off the chart with beer. One beer is 150 calories. It does add up monthly. A pound of fat is often stated as 3500 calories. A person can add up soda, beer or any other indulgence to see how much weight they can lose using the 3500 standard. I only drink water and a couple of nights a week an adult beverage. Often these low carb diets people think have magical properties in losing weight are due to lower calorie consumption when the actual calorie count is discovered.  Also by restricting carb you it can act as a diuretic losing water weight.

Yes, I don't take advice from you.

self denial is the first sign of hiding a problem.

[oldtimer1]

Ran two miles and a quarter mile on a trail by my house. Ran it in the 9 minute something range. I didn't light the world on fire with the pace. A little over 6 MPH for you treadmill guys wondering what a little over 9 minute pace means. 

Had a good week. Three hard lifting days and if I run tomorrow it will be three running days.  Tomorrow will be boxing drills  and it will be two times for that this week. On Monday I hope to do a big push for summer. I like to peak in condition for July every year. Hitting Vegas in May too. Hope it's fun. The gym is better than most Vegas Casino gyms.  Caesars has 7 pools I believe four of them are reserved for high rollers.   

[Primemuscle]

What is your view of what an adult who enjoys having a drink is too much? There isn't a social drinker that doesn't have one too many at some point.  I find people that don't drink or rarely drink think that anyone that comes out of a liquor store or has a drink at home to be a drunk.  I have a brother in law like that. Refused to have a drink pool side or on family gatherings for a holiday for many decades. Said anyone that has a drink every week has a problem. He retired and now drinks a couple of glasses of wine a night. Runs five miles a day too. 

15 drinks or more per week is deemed to be excessive or heavy drinking for men. A standard drink, as defined by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), is equivalent to: 12 fl oz beer, wine glass or a shot of hard liquor.
This is one definition. According to that one I'm not a heavy drinker but I will say this. The calories and carbs are off the chart with beer. One beer is 150 calories. It does add up monthly. A pound of fat is often stated as 3500 calories. A person can add up soda, beer or any other indulgence to see how much weight they can lose using the 3500 standard. I only drink water and a couple of nights a week an adult beverage. Often these low carb diets people think have magical properties in losing weight are due to lower calorie consumption when the actual calorie count is discovered.  Also by restricting carb you it can act as a diuretic losing water weight.

Yes, I don't take advice from you.

My wife was a teetotaler. Compared to her, anyone who had more than a couple of drinks was questionable. My stepdad was the same way. Growing up, there was rarely any alcohol in the house. At least my wife was tolerant. My stepdad was not. 

[Primemuscle]

self denial is the first sign of hiding a problem.

Is admitting to having a few beers every so often and maybe an occasional cocktail denial? I don't see it. I read where Audrey Hepburn had 'two fingers' of scotch daily by her own admission. Some people drink and some people drink to excess. Others don't drink at all but they are addicted to chocolate or pop or whatever. It is a good idea to not be judgmental of others unless they cause you direct harm.

[oldtimer1]

My wife was a teetotaler. Compared to her, anyone who had more than a couple of drinks was questionable. My stepdad was the same way. Growing up, there was rarely any alcohol in the house. At least my wife was tolerant. My stepdad was not.

My mother in law had the same bottle of whiskey in the cupboard for 40 years. 

[IroNat]

https://www.nia.nih.gov/health/when-does-drinking-become-problem

"Not everyone who drinks daily has a drinking problem. And, not all problem drinkers have to drink every day. You might want to get help if you, or a loved one, hides or lies about drinking, has more than seven drinks a week or more than two drinks in one day, or gets hurt or harms others when drinking."

[monsterman500]

Ran two miles and a quarter mile on a trail by my house. Ran it in the 9 minute something range. I didn't light the world on fire with the pace. A little over 6 MPH for you treadmill guys wondering what a little over 9 minute pace means. 

Had a good week. Three hard lifting days and if I run tomorrow it will be three running days.  Tomorrow will be boxing drills  and it will be two times for that this week. On Monday I hope to do a big push for summer. I like to peak in condition for July every year. Hitting Vegas in May too. Hope it's fun. The gym is better than most Vegas Casino gyms.  Caesars has 7 pools I believe four of them are reserved for high rollers.
Nah you have no problem  getting into condition for what? your Vegas Binges ? 
what a jackass !!

[oldtimer1]

Got a new addition to the gym. A four way neck machine. I did two circuits of all sides for about 20 reps to try it out. It worked great.  The weight helmet is going in the garbage. 

I'm staying out of commercial gyms for awhile. The majority of my 45 plus years of training has been in basements, sheds and garages. Don't get me wrong I've worked out in plenty of commercial gyms too.  My job had over 10 gyms in different locations that I used too. Working out was encouraged. Too bad none of those gyms are close to me now. Even though I'm retired I could use them.  The closest one is about 40 minutes away and it's not worth the drive. It looks like a commercial gym and the guy that bought the equipment said he had a 50K budget and that was 20 years ago.

 The past five years the majority of workouts were in a commercial gym. It's fun being with other guys into training even if the majority of the gym are people hanging out talking it seems. During this covid I never missed a planned work out. I know the guys from the gym were really hurting missing their workouts. One hinted that he wanted to workout in my basement but I couldn't put my family at risk. He lived in the worst city in the state for covid stats. I think I will just stay a basement trainer for now.  I got everything I need for a great workout. I'm self motivated. The quality of the workout doesn't decrease because I'm at home. a 45lbs is a 45lbs plate.

[Primemuscle]

https://www.nia.nih.gov/health/when-does-drinking-become-problem

"Not everyone who drinks daily has a drinking problem. And, not all problem drinkers have to drink every day. You might want to get help if you, or a loved one, hides or lies about drinking, has more than seven drinks a week or more than two drinks in one day, or gets hurt or harms others when drinking."

Right out of the AA playbook.

[Primemuscle]

Got a new addition to the gym. A four way neck machine. I did two circuits of all sides for about 20 reps to try it out. It worked great.  The weight helmet is going in the garbage. 

I'm staying out of commercial gyms for awhile. The majority of my 45 plus years of training has been in basements, sheds and garages. Don't get me wrong I've worked out in plenty of commercial gyms too.  My job had over 10 gyms in different locations that I used too. Working out was encouraged. Too bad none of those gyms are close to me now. Even though I'm retired I could use them.  The closest one is about 40 minutes away and it's not worth the drive. It looks like a commercial gym and the guy that bought the equipment said he had a 50K budget and that was 20 years ago.

 The past five years the majority of workouts were in a commercial gym. It's fun being with other guys into training even if the majority of the gym are people hanging out talking it seems. During this covid I never missed a planned work out. I know the guys from the gym were really hurting missing their workouts. One hinted that he wanted to workout in my basement but I couldn't put my family at risk. He lived in the worst city in the state for covid stats. I think I will just stay a basement trainer for now.  I got everything I need for a great workout. I'm self motivated. The quality of the workout doesn't decrease because I'm at home. a 45lbs is a 45lbs plate.

I just noticed from this photo that you have no distractions on the walls of your gym. It does kind of look like a dungeon though. Some bright paint and a few mirrors to check your form while exercising might be useful. Your wife probably wouldn't appreciate it if you posted life-sized photos of hot women in yoga pants on the walls. Am I right?

[oldtimer1]

It's a place to train. I'm not concerned with decorations. No carpets, dry wall, warm lighting, or anything else. I like the atmosphere. I have one small mirror by my squat rack. Sometimes when I want to check form use my phone to record the exercise. I was going to put a urinal down there but my wife objected.

[Primemuscle]

It's a place to train. I'm not concerned with decorations. No carpets, dry wall, warm lighting, or anything else. I like the atmosphere. I have one small mirror by my squat rack. Sometimes when I want to check form use my phone to record the exercise. I was going to put a urinal down there but my wife objected.

Does she go down to the basement much? Do you have some sort of bathroom on that level?

[njflex]

TO ALL GENTS ON HERE HOPE ALL IS WELL,,,rich i caught up on last few posts here hope all is good as well bbro...i am busy in life 3 kids ,new girlfriend,work ,,,i dont post much at all here i check in tho...im still training hard and look my usual condition as well ...