Old Mans Updated Progress

[Rusty]

Then took a nap…it was a wonderful nap.

Now that’s how you finish a good workout. Old man. Hahahahaha. Honestly the older I get the more I enjoy afternoon naps.

 

[Poppy]

The nap was way better than the half baked workout.

 

[Rusty]

Hahaha

 

[Poppy]

Lower

Single leg rear foot elevated weighted squats x16 left 14 right

Abs

Calves

45 seconds tmill

3 rounds

Same squats for 1 rep shy of failure drop weight and go to failure. X 1 set each side

RDLs x bunch n more abs n calves

 

[Poppy]

Pull

Standing lat pull downs and rows x bunch

45 secs tmill in between at 2.8mph

4 rounds

High pull shrugs x 12

45 secs tmil in between

3 rounds

 

[Poppy]

View attachment 19228

Abs are there more than you can see… sweet body fur!!!

 

[Poppy]

Did my upper push today instead of yesterday

Banded incline press/flys x 12-16

Tmil 45 secs at 2.8mph

X 4 rounds

YTW’s x bunch

Overhead banded tri extension x bunch

Tmil 45 secs at 2.8 mph

X 3 rounds

Anti rotation abs x bunch walk around yard x some.

 

[Rusty]

Looking solid brother

 

[Poppy]

Thanks buddy

 

[Poppy]

Trained lower a day early. I’ve decided to cank my arm only day.

Moved the Christmas chest outside and belt squated for the first time in months. Didn’t have the room and nursing my rh quad strain. Felt good. I’m going to be sore for a few days.

Belt squat 3 plates 4x12

Calves x some

Hyper extension completely glute focused x some.

Abs anti rotation x some.

Walk around yard in rain x some.

 

[Poppy]

Pulled

Big “V” bar standing pull downs and rows to mid and upper back x 16

45 secs tmill at 2.8 mph

X 5 rounds

Shrug high pulls x bunch biceps x bunch

45 secs tmill

X 5 rounds

 

[Poppy]

Push

Cambered elite American bar 135lbs
Close grip x 10, 12, 10 without sitting up. Very little rest maybe 10-15 seconds

YTW’s x bunch

Tricep push downs with rope like @johnjuanb1 does. Wrench hands out at bottom for hard contractions. X bunch

Abs

45 secs tmill at 2.8 mph in between all sets.

 

[Poppy]

Metcon type training

Treadmill at 2.8 mph 45 seconds

Heavy bag 30 seconds

Weighted standing crunches x 10 (with gloves)

5 rounds no rest

Tmill at 3 mph for 3 minutes

 

[Poppy]

Belt squats

Narrow and medium stance switched half way through sets. 3 plates x12 reps for 4 1/2 sets

Calves x some

Hypers n neck n abs x bunchish

Walk around yard x some.

 

[Poppy]

Pull

Short V bar pull downs n rows x 16

45 secs tmil at 2.8 mph

4 rounds

High pull shrugs x 12-14

45 secs tmil at 2.8 mph

3 rounds

Bunch of biceps stuff.

 

[Poppy]

Push

Close grip reg bar bench press.

WU bar x gazillion

135 x 2x 12

185 3x8

45 secs tmil in between

Banded incline press/flies 2 x 14

Heavy Tricep push downs x14 ss with light YTW’s x 14

2 rounds

Walk around yard x some

 

[Poppy]

Metconish

45 secs tmill at 3.0 mph

30 seconds heavy bag

Heavy high pulley crunches x 10 gloves on

X 4 rounds. 2 - 3 steps of rest between each station.

10 mins including warmup and cool down

Walk around yard with pup

 

[Poppy]

Lower

Belt squats medium narrow stance

Zillion reps warmup

3 plates x 10

3 plates x 10… drop set 2 plates x 10

3 plates x 10…2 plates x 10… 1 plate x 10… smoked!

Calves and tmill x some… walk around yard

Going to work posterior chain but my whole upper legs including glutes are toast.

 

[Poppy]

Pull

Pull downs straight bar x 12-16

Tmill 45 secs at 3 mph

5 rounds with a set of pull ups (6) in between just cuz

High pull shrugs x 10

Tmil

2 rounds

Bunch of bicep stuff

Abs neck

 

[Poppy]

Push

Cg bench 135 x 10, 185 x bunch 2 sets, 135 x 16

Banded incline press/flies x bunch

Tri push downs x bunch

YTW’s x bunch

45 secs tmil in between everything