Old Mans Updated Progress

[Poppy]

Poppy’s “stomp a mud hole in your ass and walk it dry” training

45 secs tmill at 3 mph

30 secs heavy bag

10 heavy high pulley crunches

X 5 rounds

Step off tmil and take a 3 step superman punch on heavy bag to start 30 seconds every time

 

[Poppy]

Lower

Belt squat soft lockout

Narrow stance 3 plates x 28…strip a plate…x16

Medium stance 3plates x 17…strup plate x 10

Smoked

Calves n abs

 

[Poppy]

Pull quick n dirty

Straight bar lat pull downs x 12

High pull shrugs x 12

3 rounds

Walk away

 

[Poppy]

Push quick n dirty

Banded incline press n flies x 12

Tricep push downs x 16

YTW’s x bunch

45 secs tmill at 2.9mph

4 rounds

 

[Poppy]

Conditioning

45 secs tmill at 3.2

30 secs heavy bag

5 rounds

Tmil 4 mins hi/lo @ 3.5mph/3 mph…30 secs a wack

Stroll around yard with baby girl and pup.

 

[Poppy]

Lower

Light weight high reps soft lockout and atg

Single leg back leg elevated x 8 ea side 25lb

Body squats with 35lb plate x 20

Standing high pulley crunches x 16

3 rounds

Body squats with plate to near failure x 2

Calves

Tmill for a couple minutes

 

[Poppy]

Pull

Pullups x handful

Tmil at 3.1 mph between all sets

Lat pull downs x 12 x 4 sets heavy

High pull rows x 12 x 3 sets

Bunch of biceps stuff

Abs x bunch

 

[Poppy]

Additional details

Todays pre and intra workout gogo juice was tim hortons dark roast coffee.

 

[Poppy]

Push

Warmup

Dead bench off of pins 5 reps each speed work. rest was adding or subtracting weights. Lower back is angry so feet up on bench flat back.

135
155
175
195
175
155

Cg press 135 x absolute failure

Super set

Tricep push downs x failure

YTW’s x failure

Tmil at 3.1 mph 45 secs

3 rounds

 

[Poppy]

Pwo was 10 mg cialis and two cups tim hortons dark roast…black

 

[Rusty]

Bet triceps are cooked good after that

 

[Poppy]

Pretty much.

Trying to mix up my training a bit for new year coming up.

 

[Poppy]

Lower

Belt squats with some weight 3x20

Abs

Tmill hi/lo 30 secs 3.4/30 secs 2.8 for the zep song heartbreaker

 

[Poppy]

Pull

Heavy lat pull downs 4x12

High pulls shrugs 2x12

Bunch of bicep stuff…probably 8 sets.

 

[Poppy]

Push

Bench press 5x5 with some weight

Close grip 1x failure

Super set

YTW’s 2 x failure

Tricep push downs 2 x failure

Banded incline press/fly x almost failure

 

[John]

I said fuck the gym today.

 

[Rusty]

Not a good day for the gym eh.

 

[Rusty]

I’ve noticed with doing tricep push downs if I go light weight like starting at 70 pounds and dropping ten at a time and really focusing on only using triceps trying to take all the forearm and shoulder out of it. I get a lot better reaction with my muscle then when I start with heavy weight.

 

[John]

I do a lot of pyramiding.tris n bis,
30 40 50 60 70…
70 60 50 40 30

 

[Poppy]

I like pyramids!