Bruce's Basement Gym

[thebruce]

Jan 3 2011
Clean and Press barx10 95x5x2 115x3x2 135x3x2 145x2x2
DIPS 2 band assist x 10 1 band assist x10 BW x3 x 10
lite one back complaining after spending to much time on the tractor saturday.

[thebruce]

Jan 6 2011
SLDL 103x10 153x5 173x5 223x5 243x5 223x5

Zercher barx10 95x5 115x5 135x5 155x5 165x5 175x5

Reverse Hyper BWx20,15(x5)

1 leg calf raise BWx15 +25x12 +35x10 =25x10 +35x8
2 legged calf raise BWx15 with a 3 sec hold top and bottom

Nice and Easy just like the hair coloring Harv uses to keep the ladies guessing.

[McLifter]

Here I thought it was Grecian Formula......just a touch of grey.

McLifter

[thebruce]

Jan 8 2011
Bent Over Row 103x10 153x5 173x5 203x5x2 203x4
Band Pull aparts purple band x5x3(x3) moved hands in 1 hand width every 5 reps.
DB hammer curls 35x15x3

Plan was a light 5x5 at 203 for BOR,stopped as upper abs especially left side were hurtin.

Jan 10 2011
Clean and Press barx10 95x3x2 115x3x2 135x3x2 145x3 155x3 165x1x3 135x6
DIPS 2 band assist x10 1 band assist x10 BWx5x6 ( less than 10 secs between sets of 5)
DB fly 7`s x10 12.5x10x2
Band push down x15x3

Upper abs hurt after this one also,iced em down. I guess with all the core involvement in this routine,Cleans, DL, Rows they are getting worked 3 times a week.
The DB flys were limited by the left shoulder, the rehab on that is moving in the right direction,I have been doing shoulder complexes with light DB`s and some inner and external rotation excersizes as well. Hopefull to start some floor press or board press soon,followed by DB work either flys or DB presses with light weight and full ROM.
This is week 6 of this routine 3x a week.
243x5x5 Bent Over Row
!85x5x5 and 205x1x3 Zercher
Not bad for a guy with a bum knee and diagnosed with 4 prolapsed discs in my lumbar spine. Reverse Hypers for the spine and light extensions for the knee seem to the trick.
Still looking to get back to 185 for the clean and press,limiting factor there is the shoulder I hurt last August, da*n I am healing slow from that.
none the less I am gratefull to still play even in my limited capacity.
I will be 54 this week. Bert and Harv are amazing examples of people who have stayed competetive into thier 60`s so I am going to stick with it and see what improvements I can make in my 50`s.

[McLifter]

Keep greasin da groove buddy.

Bye the way the headache eased off during the drive home. Lots of sleep helped too. Thanks for the hospitality we had fun! ;D

Brock

[Holy Family Nursing Home]

Birthday Bruce

Just a small note to say congratulation plus to let you know that your friends at the MPA have put in an early request for a room the has a nice view.
By the way we have a chicken wing night once a month.One of your friends said this would be a real plus.By the way we have a very nice gym with dumbbells going all the way to 35 lbs.
We look forward to meeting you in the future.

Holy Cross Nursing Home Staff

[thebruce]

I will have work up slowly to the 35's. But it is nice to know where I am headed.
Jan 13 2011

Tire Drag 4 rocks 100 fwd 100 back x 3.
1 arm OHP small rockx10x2
SLDL Big Rock x10

Tire Drag 4 rocks 100 fwd 100 bck x 3
1 arm OHP medium rock x10
SLDL Big Rock x 10

Tire Drag 4 rocks 100 fwd 100 bck x3
1 arm OHP Big Rock x 10
SLDL Big Rock x 10

Laid off this for a few weeks had an issue with the right foot seems better now.
Only 4 rocks but the lane was full of snow so pulled very hard.
Conditioning, Strength, Flexibility. I like my conditioning and strength WO need to develope more upper body flexibility.
Man I tried some back squats and I could barely get the bar down low enough and my shoulders were talking to me as well.
Back squats and Good Mornings both light up the afore mentioned low back pain. Any reaching back with my hips(butt) which puts me in a pronounced lordotic curve lights the back up rather severly. Yet I can pull moderate weights 300 DL 250 bent rows go figure.

[thebruce]

Jan 15 2011
Chest supported barbell row barx10 135x8 185x5 205x5 super setted Wide PU BWx10 225x5 PU BW x 8 225x5 PU BWx6 205x5 185x5
Rear delt raise 12.5 x5x5 alterrnate sides till all 25 reps per siode were done
Concentration Curl 37.5 x6x3 again alternate arms till all 18 reps were done.

[thebruce]

Jan 17 2010
Seated Over Head Press bar x8 95x8 115x6 135x2x3 135x6x3
DIPS 2bnd assistx10 1 bnd assistx10 BWx10,8,8
Lateral raise 7x10 20x10
Seated Behind the Head DB French Press 50x10 75x10

My 17 year old son joined me he did some clean and press pull ups dips and reverse hypers. Good to have a WO partner.

[thebruce]

Jan 20 2011

1 leg ext 10x15 20x15x2
Zercher Squat to bench bar x10 95x5x2 115x5 135x1,2,3,4,5
155x3 155x5 185x3 185x5x3 135x10
1 leg calf raise +45x5x5 2 leg BWx20 with hold at top and bottom.
I love to squat if only I could work up to some real weight. Oh for the "glory days livin in a young mans heart" who sung it???

[thebruce]

Jan 22 2011

Chest supported row barx10 135x10 185x5 Close PU BWx3 205x5 PU BWx3 225x5 BWx3 225x5 BWx3 225x5 BWx5 185x10
Super setted the CSR with Close Grip palms facing PU.

Rear Delt raise 12.5x10 17.5x10x2

Concentration Curls 37.5x10 47.5x10

Wamed up trying to do snatches with just the bar,man I do not have that one at all.

[McLifter]

Warmed up trying to do snatches with just the bar,man I do not have that one at all.

What was going on? Check out some videos online to get the form set in your mind and then try it with a broomstick first. When you feel comfortable snatching the broomstick then try the bar. Also keep in mind that your shoulder is giving you trouble therefore, the snatching may cause some troubles for you. "Take it eeaaassssy, take it easy. Don't let the sound of your own wheels drive you crazy"

Brock ;D

[thebruce]

Jan 24 2011
Seated BB OHP barx10 95x5 115x3 135x3 145x3x5 145x2 145x3x2 115x8,6,4
Dips 2 band assistx10 1 band x10 BWx3x6 BWx6x3
DB flys 12.5x10x3

Jan 26 2011
Zercher barx10 95x5x2 115x3 135x1 155x1 175x1 185x3x8 145x12
Leg Curls 25x10 50x8x2
Calf Raise BWx20 1 leg BW+25x15x3 BWx20

yeah Brock I have watched a couple of vids my problem was in part timing not dropping to recieve the bar and part flexibility hard for me to get the bar back enough. I did some snacth grip high puls with just the bar and it does light up the bum shoulder, seems OK once the bar is overhead.

[thebruce]

Jan 28 2011
Bent Over Row 103x10 153x5 178x5 205x5 220x5x3 178x10
Close Grip palms facing PU BWx3x5 BWx5x4
Super setted rows and PU
Rear Delt raise 12.5x12 17.5x12x2
Scotties 103x9 103x6x2
Super setted RDR and Scotties

Did some serious back stretching and reverse hypers as my low back was killing me. Interesting that strict BOR with the proper lordotic curve and form actually helped.
Jan 30 2011 did a couple hours on snowshoes tired after but good conditioning.
I am itching to bench again may try the old Pull Over Press this week if that goes ok bench is not to far behind it.

[thebruce]

Jan 31st 2011
Warm up shoulder complex rear side front raises and OHP with 7 lb DB. Just run through it for a set of 10 to get the shoulders WU.

Seated Front Press barx10 95x5x2 115x3x2 135x3 145x3 155x3x5 135x8
Pull Over Press 103x10 128x6x2
Purple band push downs x20 moved up a hand width every 3 or 4 reps
Finished with some tater cuff stuff,iced both shoulders afterwards.

Short and sweet. POP was ok will increase that slowly. As with the last shoulder injuries when the POP got stronger I was able to start BP.