Old Mans Updated Progress

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Push

Experiment with ohp 95 x bunch

YTW’s superset with flys face pulls triceps with abs x bunch x bunch

 

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Lower

Belt squat

Extremely narrow stance knees drifting fwd for quad dominant 3 plates 4x8

Same weight med wide stance 20 reps

Rdls/hip thrust against elites heaviest band 3x10-12

Heavy abs in between all.

Digging holes now. Aprox 18” across 36-40 “ deep. 3 of them

 

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Pull

Short V bar

Med/heavy Lat pull downs x 8ish then rows x 8 ish so ~16 reps for 4 sets

High pull/shrug 3x12

Biceps x some

Neck n abs between all

 

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This evenings bp after 25 mg tbol 10mg cialis training… supper.

 

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Push

Ohp some x some/bunchx some

incline banded flys x bunch

YTW’s tri push downs/extensions x bunch

 

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After yesterday’s work out… cutting/carrying/setting 6x6 pressure treated lumber and 80lb bags of concrete.

 

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Lower

Belt squats

Warm up x bunch

Extreme narrow stance knees drift fwd for very quad dominant.

4 x 12 then last set

16 reps strip plate and go to one rep shy of failure

RDLs/hip thrusts against elites heavy band 2x 20. Glute dominate

Heavy abs in between all.

Limp around yard for 10 minutes

 

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Pull

Lat pull downs/rows with smaller V bar

Heavy 4 x 16

Shrugs 2 x 12

Biceps/ heavy abs

 

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Forgot my to take tbol to work so pwo was Cialis only

 

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Push

First time doing an actual bench press of any sort in forever.

Med grip with fat grips

Warm up x a gazillion

185 x 8 x 5

135 close grip x some

Super set face pulls/triceps/neck/abs x bunch x bunch x heavyish

 

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Benched at beginning of March and beginning of April…don’t know about before that. Got tired of scrolling

 

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Lower

Belt squats medium stance 1&1/2 count down…1 count up to soft lockout

4 plates 4 x 12-15

Rdls 2 x bunch against elite heavy bands.

Heavy abs in between

 

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Upper pull

Heavy standing lat pull downs and rows 4 x 12-16

Rows/high pulls 2x 14

Biceps stuff

 

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Push

Bench press 2 weeks in a row

185 again paused for 3 count 4 x 5

135 x almost failure

Light YTW’s heavy triceps incline press

 

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Lower… back down day

Belt squat

Some plates 8, 12, 18, 12

RDLs x some

Abs neck calves x some.

 

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Lately …Been jump roping for sets of 30 after most training days. 1-3 sets

Been benching with feet up on bench to lessen strain on back.

 

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Pull. Back off day

Medium lat pull downs 4 x 12

Jump rope x some

 

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Push back off day

Incline banded press x some

Tri push downs x very few

YTW’s x a few

 

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Lower crippler

Belt squats

40 reps warm up

4 plates 2 x 12

Abs in between

Giant set
4 plates x12…3p x12…2p x12
Repeat giant set

1 set of heavy rdls x 14

Almost puke

Walk around yard gasping for a few minutes

 

[Poppy]

Pull

Big V bar lat pull downs heavy 4 x 12

Rows 3 x 8

High pull shrugs 3 x 12

Biceps neck abs

Jump rope 30 secs on 30 secs off x 4