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Post by thebruce on Jul 29, 2013 14:32:41 GMT -5
Still training last couple looked like this
CGBP 135x5 185x5 3 BDs 225x5 2 BDs 225x5 1 BD 225x5 225x3 185x8,7,7 BOR 125x10 175x10 225x3x9 225x3x7 225x6 225x6 175x10x3
Step up 10 inch BW +60 x10x2, BW+60x15x3 BW+60x20 SLDL 135x3 185x3 225x3x10 SGHP 135x3x3 CR 1 leg BW+60x15x2 All done wearing my new unloader knee brace.
So post knee surgery ( May 2013) and post shoulder surgery one in 2011 fall and one in 2012 spring I am benching again and grateful for that. Can not squat even BW with out some grief but may be able to SUMO again soon. Start the tire drag again and oh yeah I am gonna fish my brains out for the rest of the summer. Old guys need the fish oil so I want mine fresh.
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Post by Rehband on Jul 29, 2013 19:23:41 GMT -5
Moving some righteous weight on those close grips, Bruce. You should also post your fishing results.
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Post by thebruce on Jul 30, 2013 22:23:19 GMT -5
Thanks Al. 2013 07 29 CGBP 135x5 185x5 225x5 1BD 225x5 2BD 225x5 3 BD 225x5 185x7 185x6 BOR 125x10 175x10 225x3x5x2 225x6x2 175x10x2
2013 07 30 Tire Drag 8 rocks 100 fwd 100 back x2 x3 10 inch Step +60x20x3
Nice to TD again this little rehab/conditioning work out was a gasser for a fat old man. But I loved it.
Caught some nice cats,white bass and walleye on Sunday out on the mighty Red River. Beautiful day. Man some fat cats have some pretty impressive boats out there as well. Gonna hit the Winnipeg River next.
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Post by Rehband on Jul 31, 2013 18:25:41 GMT -5
Giving the fish quite a workout there Sir, be sure to leave a few in the Winnipeg. I see that you're handling some decent volume and weight lately, good show.
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Post by thebruce on Aug 8, 2013 10:20:11 GMT -5
Thanks Al. Last couple looked like this.
DBOHP 30x10 40x10 50x3 60x3x8 50x6x3 PU BWx5x6
TD8 100 fwd 100bckx2(x2) 10 inch Step Up +60x20x2 DB curl and press 15x10 25x10 35x10 45x3 55x3x8 PD PB x15x3 1 mile on bike as cool down with my lovely wife and coach trainer dandy dog.
I have dropped some of weight I gained from having a bum knee and the immobility post op. I need to focus on Conditioning,Mobility and Strength in that order for a while get weight down to healthy mobility up to par and slowly work the strength back. My log will reflect this. I appreciate the supportive comments and would also appreciate any advice or criticism as well. Goal 1 is to be at or below pre knee weight of 255. Goal 2 improve my mobility and lessen the stress on my joints. Hips back knees and of course shoulders are to sore to tight. Goal 3 is to be able to rep my body weight in the 3 lifts say 8 sets of 3 before trying to move the weights up beyond that. SUMO would be no issue BP not even close right now Squat will not be squatting again till Xmas earliest so long road here. Going to visit Haywoods Hard Core Gym for some expert lifting advice form critique etc. As well as suggestions from any who are bored enough to read my posts and give feedback. More to follow.
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Post by McLifter on Aug 9, 2013 21:16:27 GMT -5
Ahhhh Grasshopper, you are anything but boring. Nice work! Perhaps I should make a joint goal to achieve the same bodyweight? I have been holding steady but it needs to drop. Lighter...............Stronger................... Faster...........Older Have a good weekend buddy. Brock
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Post by thebruce on Aug 12, 2013 13:38:35 GMT -5
Thanks Brock. I could use a some company see you at 255.
Aug 9 2013 DBBP 30x01 40x10 50x10 60x5x5 ( used the ends off my oly bar as fat bars. DBR 60x10 80x10 100x10x3 Shrug 60x20x3 ( again with fat bars)
Aug 10th 3 hour hike, 2 mile bike Aug 12 HLR x10x2 Crunch x30 RH x15x3 tater cuff stuff. 45 min hike at work.
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Post by thebruce on Aug 22, 2013 13:59:25 GMT -5
Last 3 looked like this
TD8 x100 fwd 100 bck x2 ( x3) Step up +60x20x3 PB rows x15x2 PB PD x15x2 DBC 35x15x2 FP 60x15
TD8 100fwd 100 bckx3x2 (x2) 1 Arm SOHP 60x3x11 LR 12.5x10x3
DBBP 60x5x5 full ROM CGPU BWx5x6 SHRUG 60`s x20x4
TD8 is Tire Drag with 8 rocks PB is purple band FP is french press SOHP is stand over head press LR lateral raise CGPU is close grip PU
DBBP is lighter than I could go but I am focusing on depth and full ROM
Second TD WO gravel drive way was wet so pulled hard. I need to write up a plan once I get it figured out to program my conditioning and mobility stuff. Trying some yoga moves and some other stuff off the internet.
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Post by McLifter on Aug 22, 2013 21:01:27 GMT -5
There is a movie in there somewhere ;D Just don't lose your balance on a headstand and almost wipeout your stereo system like I did a few years ago.
Full ROM of the DB Bench sounds good! How were the shoulders after this?
Brock
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Post by thebruce on Aug 31, 2013 19:28:04 GMT -5
So far so good with shoulders and DBBP Brock.
Last 3 looked like this.
DBBP 40x10 50x5 60x5 70x5x4 Close Grip PU BWx5,6,6,5,5,5 Shrug 60x25 70x20x4 TD8 100 fwdx2 100 bckx3
TD8 100 fwd x2 100bckx3 SLDL 135x10 225x6x3 SU + 120x10x5 TD8 100 fwdx2 100 bckx3
2 arm curl and press 12.5x10 22.5x10 32.5x5 1 arm clean and press 42.5x5 52.5x5 62.5x5 TD8 100 fwd x2 100 bck x3 SDBC 42.5x6 42.5x3x3(x2) PBPDx15x3 LR 12.5x15x3. TD8 100 fwd x2 100 bckx3
A little more reverse dragging for quads and knee. I have totally blown off the mobility stuff this week and I have to get back on it.
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Post by thebruce on Sept 4, 2013 21:46:03 GMT -5
Last 3 looked like this
DBBP 60x5x2 switched to a DB floor press done one side at a time adding a rotation that raises the hip and shoulder of the side your training so you finish almost on your side with the DB locked out in a line with your shoulders
60x5x5 Pendalay Rows 1 plate x10 1.5x10 1.75x10 2x3x4(x3) Shrug 90x20x2 TD8 100 fwdx2 100 bckx3
TD8 100 fwdx3 100 bckx3 SLDL 135x10 185x10 205x10 225x10 SU +120x10x4 RH BWx20x3 TD8 100 fwdx3 100bckx3
1 Arm DB clean and press 22.5x5 42.5x5 52.5x5 60x1 65x5x5 TD8 100 fwdx2 100 bckx2 PB PD x15x3 DBC 32.5x10 42.5x6x3 LR 12.5x10x3 45 min walk
still not doing much mobility stuff some but need daily to make it work
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Post by thebruce on Sept 14, 2013 14:22:08 GMT -5
DBFP and Shoulder rotate hold 60x5x5 PDR 1 platex10 1.5x3x5 1.75x3x5 2x3x4 2x3x3x2 SHG 90x20x3 TD8150 fwd 150 bckx2 100 fwd
TD8 100fwdx2 100 bckx2 SU +60x20 Did the above 3 times Then SLDL 135x3 185x3 205x3 225x15 Face pulls PB x20x3
DB OHP 27.5x10 37.5x5 47.5x5 57.5x5 67.5x5 70x5x2 60x6 50x8 TD8 150bckx2 150 fwd 100 fwd CC 50x3 47.5x6 37.5x10 drop setted PB PD x15x3 LR 12.5x10x2
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Post by thebruce on Sept 23, 2013 15:06:42 GMT -5
Only 2 last week.
TD8 100fwd 100 bckx2 DBFP with a rotation and vertical shoulder hold 60x5 60x6 60x7 60x8 PDR 1 plate 1.5x3x5 1.75x3x5 2x3x5 TD8 100 fwd 100 bckx2
TD8 100 fwdx2 100bckx3 50 fwd Dips 2 band x10 1 band x5 Close PU BWx8
SU +60x20 Dips 1 band x8 Close PU BWx6
TD8 100 fwd x2 100 bckx3 50 fwd. Dips 1 band x8 Close PU BWx5
SU +60x20 Dips 1 band x9 Close PU BWx6 SLDL 135x5 185x5 205x5 225x5x4
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Post by thebruce on Oct 11, 2013 12:15:12 GMT -5
So while doing some logging for firewood managed to injure my right shoulder again it is coming back slowly but left arm only for last couple WO. Then I had 3 deer tick bites that turned into a bout of lyme disease so sick for most of this week Aching joints very tired etc. On the mend with meds. Last one loked like this Oct 10 2013
TD8 100 fwd 100 bck x2 (x3) SU +60x20x3 RH BWx20x2 PU BWx6x3 DB curl and press left arm 45x10 45x3x3 45x3x3 right arm 12.5x10x3
left arm was weaker than right so focus on it may helpbalance them out. I am actually building some strength in legs with lots of dragging hope that translates into squats and pulls a little later on in year.
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Post by thebruce on Feb 4, 2014 14:14:46 GMT -5
Still training, my September re-injury of right shoulder is still an issue, but anyway last couple looked like this. SUMO 135x5x2 185x5 225x5 275x5 295x5 315x5 Pull Up BW wide x6 medx6 clsex6 wddex6 medx6 closex9 Leg Curl 75x8x3 Concentration Curl 40x10x3
Front Squat 135x1,2,3,4,5 185x5x3 Pull Over Press 123x5 133x5 143x5 153x5 123x10 Purple Band Push Down 15x3 Lateral Raise 12,5x10x3 Calf Raise 1 legged BWx20,15,10
I know I know BFD but hey I am having fun and keeping some strength up. Still manually splitting all my firewood snow shoe 3 or 4 times a week and body weight down to 258 last time I checked. Pretty sure I could pull 4 plates and squat 3 with a belt and of course I have to wear a brace on my right knee since surgery. no BP tried a few WO but anything over a plate was too much grief so the pull over press and some rotator cuff stuff worked in the past. I think if I went back to the surgeon who did the shoulders he might want another crack at it. Any way I see Brock and Sue occasionally all the best to the rest. More to follow.
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