Old Mans Updated Progress

[Poppy]

Upper metabolic type training

Shoulder prehab/rehab YTW’s face pulls x bunch

Tricep push downs x 10 or so

Lat rows from high pulley to several different pounts x bunch

Bicep curls

60 secs tmil at 2.6

1 round warmup 3 rounds speed no rest.

In case anyone gives a rats ass haha

 

[Poppy]

Lower

Single legs step ups. Weighted for left. None for right x12

Gm’s x10-12

Abs

45 secs tmil at 2.4

3 circuits with 30 secs rest

Finished with banded squats x bunch

4 mins tmill 30 secs at 3.0 45 secs at 2.5 for a few rounds.

 

[Poppy]

Pull

Lat pull downs rows high pull/shrugs biceps stuff. 45 secs tmill in between

 

[Poppy]

195 this morning at 3:30

View attachment 18980

 

[Poppy]

 

[Poppy]

Push

Cambered bar dead bench speed sets of 2 for 4 sets.

Strip sets x bunch.

Delts tris abs

I have to unrack the bar and lower it. Release hands and start there because I can’t shimmy under the bar on the pins anymore.

 

[Poppy]

Lower circuit

Rear foot elevated split squats x 12 each side. Weight each side

Gm’s x 8

Abs x 10

45 secs tmil

1 round warmup 1 round half speed 3 rounds at speed

 

[Poppy]

Latest hair brain scheme… kind of sort of incorporating an “arm” day.

Bicep stuff x bunch superset with triceps stuff x bunch

Tmill in between with neck and abs

 

[Poppy]

Lower training

Front squat 135 x 12-15

Gm’s x 8

Abs

3 rounds

Tmil for 4 minutes

Right quad is feeling better and can take a little weight

 

[Poppy]

Pulling

Standing lat pull downs from high pulley 3x12

Underhanded rows from pulley superset with high pulls/shrugs 3x12

Biceps and abs

Done

 

[Poppy]

Push

Regular straight bar bench press with pinky on rings which is wide for me. 225 x some x some…just playing around and felt pretty good actually.

Overhead band tri extension x bunch

Banded YTW’s & face pulls x bunch

Done

 

[Dirtnasty]

During hypertrophy I’ve gone to max allowed width pointer on ring not sure if I’ll switch back to the middle finger. I’ll try my first week going heavy again with same grip and if it feels off switch bakc

 

[Poppy]

You guys with the big wing spans…I never understood why they limit your width.

Pinky on ring is the widest for me even in a shirt.

 

[Dirtnasty]

Yeah they should measure wingspans and have wodth determined by that why does Thor have to bench the same as 5’”4 guy

 

[Poppy]

Metabolic type training today

Banded deep squats extremely fast; half medium stance half close. X 20

Anti rotation abs x 10 secs each side

SLDL with bands x 10

45 secs tmill at 2.5 mph

X 3 rounds

4 minutes tmill at end.

 

[Poppy]

My “arm day”

Incline db curls x 10

Rope triceps push downs x 10

45 secs tmil

X 3 rounds

High pully curls x 10

Close grip tri push ups x 10

45 secs tmil

X3 rounds

Abs and tmil

 

[Dirtnasty]

Incline db is such over looked bicep builder

 

[Poppy]

As a younger man my arms including biceps were formidable… not so much now. The incline curl was my goto so I’m going back.

 

[Poppy]

Lower

Right quad is on the comeback

front and back squats with 185 x 5 x 5

Front squats 135 x 10

Superset with

RDLs x 10

For 3 rounds

Abs calves and treadmill for 6 mins

 

[Poppy]

Pull with 45 secs tmil in between all sets

Reverse bw feet elevated rows 3 x 10

Lat pull downs 3x12

High pulley rows superset with high pull shrugs

3x10

Some bicep stuff x some

Right at 197 this evening (195 in am)