Old Mans Updated Progress

[Poppy]

Pull day for no other effn reason than I didn’t want to set the bench up in the squat rack. I’m just about useless.

Lat pull downs 3x12 45 secs tmill in between

High pulls shrugs and rows 3x12 45 secs tmill in between

Biceps n abs stuff 45 secs tmill in between

 

[Poppy]

Push

Cambered ladder bench press med grip sets of 3 up to 265 20lb increments speed focused. 225 for 4 sets of 3

Close grip 135 for 12 i was smoked

Shoulders ytw’s and face pulls x bunch.

Very little rest

 

[Poppy]

Quick fluff n buff pull

Inverted feet elevated rows 3x10 with 45 secs tmil in between

Biceps abs some calves with tmill in between

 

[Thunder]

Brotha you have so many cool sayings
So many Poppyisms if you will
Fluff and buff?

 

[Poppy]

Yeah I’m full of them …or “it” depending on who you talk to. Haha

 

[Poppy]

Another quickie already.

All extremely light with reps in the 20ish range for blood flow, prehab, rehab

Delts, tris, abs, tmil

 

[Poppy]

For the last several months I’ve been playing around with the schedule of the bro split once a week relatively heavy and hard and a second session very light with only the isolated movements for joint health.

The exception is lower. I’ve been nursing a quad strain so lower only once a week. Maybe one and a half…

 

[Poppy]

Down and dirty lower. One big circuit after warmup

Double banded squats x 20
Pull throughs x 12
Weighted ab crunches x 12
45 secs tmil
3 rounds with zero rest.

 

[Poppy]

Pull

Lat pull downs straight bar 3x17 45secs tmil in between.

Rows superset with high pull shrugs 3x12 with 45 secs tmill

Biceps neck abs x bunchish

 

[Poppy]

Push

Banded incline press 3x12 (narrow)

Delts n tris x bunch

 

[Poppy]

Lower metabolic type circuit

Banded close stance squats atg x 20 as fast as possible

Wood choppers from high pully 10 each side

60 secs tmil at 2.5

3 rounds with 30 seconds rest between rounds

 

[Poppy]

Bp immediately after training

 

[Poppy]

Upper metabolic(ish) training

Pulley rows to several spots x16

Overhead tri exts x 12

45 secs tmill at 2.5
3 rounds

Stiff armed lat pull downs x 12

Cable biceps curls x 12

45 secs tmill

3 rounds

 

[Poppy]

Lower today

Wifey is sick… not flu covid or strep just sick. I’m not feeling the best.

Tried front squats 135 x 12 shut it down didn’t feel right

Banded squats x 20 (10 narrow 10 wide)

Superset with heavy abs x 12

For 3 rounds

Goodmornings with yoke bar (85#) x 20

Quit

Teleworking for about 2&1/2 years. Back to work today 100%. Had to put pants and underwear on and everything… I’m just about worth nothing.

 

[Poppy]

Upper pull

Lat pull downs x 10…45 secs tmill x 4

Biceps stuff…abs…tmill

 

[Poppy]

Upper push

Bp with cambered ladder bar…3 reps on each hand position (4) 12 total per set for 3 rounds with very little rest.

Tris delts abs zero rest.

 

[John]

Back looks good,and tight.

 

[John]

Ha ha

 

[Poppy]

Todays training

One big circuit with only rest is gloves on/off

Banded wide stance squats (speed) x 20

Gloves on

Heavy bag 30 secs

Abs x 12

Gloves off

Pull through x 20

Neck x 10

45secs tmill at 2.5

1 round warmup 1 round 3/4 speed 3 rounds wide open.

 

[Poppy]

Todays bp after training before lunch