Old Mans Updated Progress

[Thunder]

What do you do for neck, brotha?

 

[Poppy]

I attach an elite minimicro band around my rack… put one of my gym towels over my head… wrap the band over my head while I’m standing there looking at the attach point…. Turn my body and head to the left where the band is pulling my head (rotation) to the right…. Do reps fully turning head to left soooo range of motion will be head looking fwd to looking left….repeat on rifht side and/or neck harness on pulley fwd/backward.

 

[Poppy]

Push

Regular Texas power bar speed reps without getting off of bench…aprox 30 seconds rest…med wide grip

185x3x 6 or more… lost count of sets

Close grip 135 x 20 as fast as possible

YTW’s x bunch, neck x some , 45 secs tmil x 3

Walk away

 

[Poppy]

Todays BP after training and lunch

 

[Poppy]

Circuit conditioning

30 secs heavy bag

Wood choppers for abs x 10 ea side

Step ups x 10 each side

45 secs tmil at 2.7mph

X 4 zero rest

Tmil 30 secs heavy bag 30 secs x 4

 

[Poppy]

“Arm day” Never in my life did I think this would have happened since high school.

Inclined dbell curls superset with rope tri push downs 3x12

High pulley rope curls superset with close grip push ups 3x12

Some left side dumb bell stuff for the good bicep. Abs

45 secs tmil in between all sets. 2.6 mph

 

[Poppy]

Front squat

185 3x10 with 60 secs rest.

Rdls 3x 12

Walk away

 

[Poppy]

Lat pull downs/rows with straight bar 3x20 45 secs tmill in between

Shrugs/high pulls 3x20 45 secs tmill in between

Some light biceps n abs

 

[Poppy]

Push

Tex power bar fat grips pinky on the rings dead bench
135 plus double red bands x single reps for speed. Count to 10 between reps never even sat up …10 reps.

Strip bands 20 reps as fast as possible.

YTW’s

Abs

 

[Poppy]

Metabolic circuit

Warm up

Tmill at 2.7 with 35 pounds in one hand 30 secs each side

Heavy high pulley ab crunches x 10

Neck x 10 each side

3 rounds

Heavy bag 30 seconds

Tmill at 2.9 for 30 secs

X 3

 

[Poppy]

“Arm day”

Incline db curls with fat 2” handles x 10 superset with tri rope push downs x 12 for 3 rounds.

Overhead tri extension x 10 superset with one arm banded curls fro about head height left only busted right wasn’t feeling it x 10 for 3 roynds

Abs in between everywhere.

Few minutes on tmill

 

[Poppy]

Lower

Squat atg 185 x 10-12 x 3

Front squat 135 x 18

Rdls 2 x 12 with abs

Walk away

Right quad is feeling pretty good.

 

[Poppy]

Pull

Straight bar standing lat pull downs at about 45degree angle. Pulling high/low/pronated/suppinated 6x10-14

High pull shrugs 3x12

Bicepsx some

45 secs tmill in between all sets. 2.6mph

 

[Poppy]

Not push… shoulders prehab/rehab

Dips straight up triceps dominate 3x12

Superset with

Light YTW’s x bunch

Walk away

 

[Poppy]

Circuit training (mini)

Slosh pipe zercher squats extremely fast x 20

Weighted high pulley ab crunches fast x 20

RDLs light fast x 20

45 secs tmil at 2.8

3 rounds no rest.

 

[Poppy]

My arm day

Bicep stuff and triceps stuff with tmill in between all sets

Abs x bunch

 

[Poppy]

Lower

Single leg rear foot elevated squats x18 ea side
Sit back for glute ham recruitment

Banded ab crunches

45 secs tmil

3 rounds

Abs x bunch, step ups x some, body squats x bunch, calves x some, tmill x some for about 10 minutes.

 

[Poppy]

Wide V bar standing lat pull downs and rows x 16

45 seconds tmill at 2.8 mph

X 8 rounds

Straight arm lat pull downs and abs for 5 mins or so.

 

[Poppy]

Push kinda

Banded flys x 12

YTWS x bunch

45 secs tmil at 2.8 mph

4 circuits

Abs n neck

 

[Poppy]

Arm day

Did some bis and tris stuff…

Not worth mentioning

Then took a nap…it was a wonderful nap.