WORKOUT MON. 1/11/16 3X25 DIPS 3X10 WIDE GRIP ROWS 3X10 REVERSE FLYS 3X10 LAT PULLDOWN 3X10 SHOULDER PRESS 3X10 SEATED LATERAL RAISES 3X10 SEATED TRICEP PUSHDOWN 3X10 SHRUGS
No workout for the next two days as I am hosting a little get together after work for tonight's National Championship Game and tomorrow night I have to attend a conference.
WORKOUT TUE. 1/12/16 3X25 DIPS 3X10 INCLINE CHEST PRESS 3X10 DECLINE CHEST PRESS 3X10 MACHINE FLYS 3X10 SEATED TRICEP DIPS 3X10 OVERHEAD TRICEP DUMBBELL PRESS 3X10 TRICEP ROPE PULLDOWN 3X10 SEATED ROWS 3X10 DIVERGING LAT PULLDOWN 3X10 REVERSE FLYS 3X25 HACK SQUAT CALVE RAISES 3X25 AB CRUNCH
Going to have to start calling you Popeye. Instead of spinach your source of energy is the Olive Oyl's in the gym!!
WORKOUT WED. 1/13/16 3X25 DIPS 3X15 LEG PRESS 3X15 LEG RAISES 3X15 HAMSTRING CURL 3X25 CALVE RAISES 3X25 HACK SQUAT CALVE RAISES 3X10 CABLE CURL 3X10 SEATED HAMMER CURL
Hammer Military Press x3 Upright row x3 dumbbell lateral raise x 3, Peck Deck Reverse Flyes x3 (weight added progressively for each set). Leg extension x3, standing leg curls x3, hack squats x3, Adductor machine x3 then Abductor Machine x 3, donkey calf raises x3. (weight added progressively for each set). Finished off with 20 minutes in the sauna
WORKOUT FRI. 1/15/16 3X25 DIPS 3X10 PREACHER CURL 3X10 STANDING HAMMER CURL 3X10 CABLE HYPER CURLS 3X10 TRICEP V-BAR PUSHDOWNS 3X10 SHRUGS 3X10 INCLINE LEG PRESS 3X10 LEG LIFTS 3X25 HACK SQUAT CALVE RAISES
WORKOUT SAT. 1/16/16 3X25 DIPS 3X10 PREACHER CURL 3x10 BARBELL CURL 3X10 STANDING HAMMER CURL 3X10 CABLE HYPER CURLS 3X10 TRICEP V-BAR PUSHDOWNS 3X10 LAT PULLDOWNS 3X10 SEATED ROWS 3X10 TRICEP KICKBACKS 3X25 HACK SQUAT CALVE RAISES
Hammer rows x4, wide grip pull downs x4, Reverse grip pull downs x 4, Seated long cable rows (low) x4, (all progressive weight). Incline dumbbell curl x 4 (progressive), preacher curls x4 (progressive), Overhead Cable Curls X4 (progressive) Reverse Close Grip Barbell Curl x4 (progressive) Super workout today. Had tons of energy for whatever reason this afternoon and surprised myself with four strict reps with 450lb hammer rows to end my progressive Hammer Row set. Haven't been at the 450lb plateau in three years. Rest of the workout I also hit highs in each progressive set which I haven't hit in years. Not bad for a 58yo geyser.
Thanks Robert. Best for me in years but far from my best in my younger days. In hammer rows I use load up 610lbs and hit for minimum of three strict reps. Don't know what the weight is for the actual hammer equipment so never count that in weight total. Have no idea what one max rep is on any exercise as I've always been 3 strict reps minimum or set doesn't count. Don't believe in one rep to tell one's actual strength and my goal has always been 3-5 reps in final set. Reason I did four sets of each today as I usually only do three progressive but 3rd set I was able to do 7-9 reps with weight I normally hit 3-5 reps so added one more set and added more weight. Heavy Duty training per Mike Mentzer way of thinking and workout theory I have followed since 1979.
Awesome! As for me, I just ran a regular 5km but on this Saturday, the big achievement was finding the motivation to do it after coming off of antibiotics for 10 days and feeling like crap. Way more better now!
