Old Mans Updated Progress

[Poppy]

Push

Wide grip cambered ladder bar feet up on bench flat back with mini bands

Work up to top set in sets of 2 reps… top 3 sets

Strip back down for 3-4 sets almost to failure

Cg 1x failure almost

YTW’s x1 x failure

Tricep push downs x 1x failure

Abs x some

Walk around yard for 5 minutes or so.

39 degrees here today.

 

[Poppy]

Lower

Belt squats some weight extreme close stance ATG 3 x 18

Heavy standing cable crunches x bunch almost failure.

Legs are smoked

 

[Poppy]

Pull quick n dirty

Straight bar lat pull downs heavyish. 3x18 almost failure

High pulley rows heavyish 2x some almost failure

Highpull shrugs 2x 14

Prewo 35mg tbol and 3 Milky Way funsize and 2 cups black coffee

Postwo cup of whites and banana

 

[Poppy]

Light push

Banded incline press and flys 3 x 15

YTW’s/face pulls 3 x bunch

Tricep push downs 2 x 15

Tmill at 3.2 mph on and off through out training

 

[Poppy]

Metcon kinda

Slosh pipe zercher squats amrap for 30 seconds

Tmill at 3 mph for 30 seconds

High cable heavy crunches x 10

30ish seconds rest 4 rounds

 

[Poppy]

Pull

Straight bar lat pull downs heavy 4x12

Heavy standing rows 3x12

Bunch of biceps stuff.

45 seconds tmill scattered in between sets

Pwo 25mgs tbol 10mgs cialis

 

[Poppy]

I know most of y’all ain’t never heard of the mc5 aka motor city 5 but it’s some of the stuff I listen to in the gym. Old school raw rock.

It’s the type of music you hear in the club houses of “gentlemens clubs”. @TBU knows.

 

[TBU]

I know not of what you speak sir. . I have visited one or two overseas maybe. . Did you ever make it to the Florida club in Oki? Old lady and a banana…

 

[Poppy]

I can Neither confirm or deny a banana show…oki or olongapo….

 

[Poppy]

Push

Speed (dynamic) bench regular Texas power bar

135 8x3 as fast as possible very little rest didn’t even sit up.

Cg 135 x almost failure

YTW’s and triceps push downs 3 x almost failure.

Pwo 25mgs tbol and black coffee

 

[TBU]

A just to give you an idea. I spent 8 months in the PI due to the overthrow of Marcos. That was a fun time.

 

[Poppy]

Whewww I can’t imagine that long in pi….

 

[Poppy]

Tmill hi/lo for 10 minutes. 3.0 mph and 3.6mph

 

[Poppy]

Lower

Belt squats

4 plates 4 x 10

3 plates 2 x 14

Heavy ish standing crunches through out.

 

[Poppy]

Pull

A handful of pullups

Lat pull downs smaller v bar 4x 12-14

High pull sheugs 3 x 12

Bunch of biceps stuff

Abs and tmill in between throughout

 

[Poppy]

Push

Close grip regular bar bench

135 x 15

185 x 10… wasn’t feeling it

135 x 15… quit

YTW’s and triceps push downs and abs x bunch for 3 rounds.

High 30’s here and I just ain’t feeling great.

 

[Poppy]

Pull

Large V bar lat pull downs 4x12 heavyish

High pull shrugs 3 x12

Biceps stuff for a minute

Abs

Tmill at 3.3 mph in and around sets

 

[Poppy]

Lower

Standing banded hip thrusts/“rdl like” 4 x 12 with elite extra heavy band

Single leg rear foot elevated squats with knee drifting forward for quads 3 x 12 each side

Squats with weight in each hand close stance knees fwd 30 seconds as fast as possible x 2 stolen from @johnjuanb1

Heavy abs

Legs are fried

Walk around yard for 10 minutes or so.

 

[johnjuanb1]

I started doing 4 sets of dumbbell squats where I touch the dumbbells on the ground behind my feet, tapping the back of my heals while squatted down low. Sooo hard! Burns the quads. On the last rep of each set I fall backwards and roll onto the ground. Then I do the dumbbell squats for 4 sets touching them in front on the ground like a dead lift. Very cool combo!

 

[Poppy]

My legs are smoked!!!