Bowden's over the hill training journal ~ Nutrition by PrunaGrow

[Bowden]

9/7

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 810(10) 850(8)

Single leg presses
225(10) 265(10) 295(10)

SLDLs
135(10) 185(10) 315(8) 275(10) 245(10)

Standing leg curls 4*(10)

 

[Bowden]

9/12

Barbell rows
135(10) 185(10) 230(10) 200(10)

T-Bar rows
45(12) 90(12) 190(8)

Nautilus machine pullovers
5 sets *(10)

Straight arm pulldowns
4*(10)

Treadmill
5 min warm up
24 min 3.4 mph 3.4 degree inclines
5 min cool down

Elliptical
10 minutes

 

[KILLEROFSAINTS]

lotta pullovers

 

[Bowden]

9/14

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 810(10) 850(8)

Single leg presses
225(10) 265(10) 295(10)

Hacks
225(10) 315(10) 405(10)

SLDLs
135(10) 185(10) 315(8) 275(10) 245(10)

Standing leg curls 6*(10)

 

[Bowden]

lotta pullovers

I like em.

 

[KILLEROFSAINTS]

is ur back "jerked"?

 

[JerseyDevil]

Lovin those SLDLs. Impressive.

 

[Bowden]

is ur back "jerked"?

Damned if I know.

 

[Bowden]

Lovin those SLDLs. Impressive.

Thanks.
SLDLs are one of my favorite exercises.

 

[Bowden]

9/21

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 810(10) 750(10) 600(10)

Single leg presses
225(10) 265(10) 295(10)

SLDLs
135(10) 185(10) 315(8) 275(10) 245(10)

Standing leg curls 5*(10)

 

[Bowden]

9/24

Barbell rows
135(10) 185(10) 230(10) 200(10)

T-Bar rows
45(12) 90(12) 190(8) 175(10)

Reverse db lateral flys
25(10) 35(10) 50(10) 40(10)

Nautilus machine pullovers
5 sets *(10)

Straight arm pulldowns
4*(10)

Treadmill
5 min warm up
25 min 3.4 mph 3.4 degree inclines
5 min cool down

Elliptical
8 minutes

 

[Bowden]

9/28

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10) 810(10)

Hacks
225(10) 315(10) 405(10)

Single leg presses
225(10) 265(10) 295(10)

SLDLs
135(10) 185(10) 315(8) 275(10) 245(10)

Standing leg curls 5*(10)

 

[Bowden]

9/29

Superset.
a) Incline dumb bell press 45(10) 65(10) 85(9) 65(10) * variable inclines
b) Cage Shrugs 135(15) 235(12) 370(10) 340(10)

Machine lateral flys 3 sets * 10 reps

DB leaning laterals 25(12) 45(10)

Reverse db lateral flys 25(10) 35(10) 50(10) 40(10)

Incline dumb bell curls
35(10) 40(10) 45(8) 35(8)

Preacher bench dumb bell curls
25(10) 40(6) 35(10)

Over head triceps rope extensions
4*(10)

Triceps rope pull downs
3*(10)

Reverse triceps pull downs
3*(10)

 

[Bowden]

10/5

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10) 810(10)

Hacks
225(10) 315(10) 405(10)

SLDLs
135(10) 185(10) 315(8) 275(10) 245(10)

Standing leg curls 5*(10)

 

[Bowden]

10/6

Incline dumb bell press
45(10) 65(10) 90(10) 70(10)

Incline dumb bell flys
35(12) 40(10) 50(10) 40(10)

Cross cable flys
3*(10)

Close grip bench press
135(12) 185(10) 225(10) 250(8) 225(10) 185(10)

Flat bench for finish pump
135(10) 185(10) 225(8)

Elliptical
15 minutes

 

[Bowden]

10/12

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10) 810(10)

Hacks
225(10) 315(10) 405(10) 360(10)

SLDLs
135(10) 185(10) 325(8) 275(10) 245(10)

Standing leg curls 5*(10)

 

[Bowden]

10/13

Incline dumb bell press
45(10) 65(10) 90(10) 70(10)

Incline dumb bell flys
35(12) 40(10) 50(10) 40(10)

Close grip bench press
135(12) 185(10) 225(10) 250(8) 225(10) 185(10)

Flat bench for finish pump
135(10) 185(10) 225(8)

Elliptical
15 minutes

 

[Bowden]

10/16

Superset.
a) Incline dumb bell press 45(10) 65(10) 85(9) 65(10) * variable inclines
b) Cage Shrugs 135(15) 235(12) 370(10) 340(10)

Machine lateral flys 3 sets * 10 reps

DB leaning laterals 25(12) 45(10)

Reverse db lateral flys 25(10) 35(10) 50(10) 40(10)

Over head triceps rope extensions
4*(10)

Triceps rope pull downs
3*(10)

Reverse triceps pull downs
3*(10)

Elliptical
12 minutes

 

[Bowden]

10/19

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10) 810(10)

Single leg press
185(12) 240(10) 315(10)

SLDLs
135(10) 185(10) 325(8) 275(10) 245(10)

Standing leg curls 5*(10)

 

[Bowden]

10/20

Incline dumb bell press
45(10) 65(10) 90(10) 70(10)

Incline dumb bell flys
35(12) 40(10) 50(10) 40(10)

Close grip bench press
135(12) 185(10) 225(10) 255(8) 225(10) 190(10)

Flat bench for finish pump
135(10) 185(10) 225(8)

 

[Bowden]

10/23

Barbell rows
135(10) 185(10) 230(10) 200(10) 185(10)

T-Bar rows
45(12) 90(12) 195(8) 175(10)

Nautilus machine pullovers
5 sets *(10)

Straight arm pulldowns
4*(10)

Treadmill
5 min warm up
24 min 3.4 mph 3.4 degree inclines
5 min cool down

Elliptical
10 minutes

 

[Bowden]

10/25

Superset.
a) Incline dumb bell press 45(10) 65(10) 85(9) 65(10) * variable inclines
b) Cage Shrugs 135(15) 235(12) 370(10) 340(10)

Machine lateral flys 3 sets * 10 reps

DB leaning laterals 25(12) 45(10)

Reverse db lateral flys 25(10) 35(10) 50(10) 40(10)

Over head triceps rope extensions
4*(10)

Triceps rope pull downs
3*(10)

Reverse triceps pull downs
3*(10)

Elliptical
12 minutes

Treadmill
5 min warm up
22 minutes 3.2-3.4 mph 3.0 -3.4 inclines
5 min cool down

 

[Bowden]

10/26

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10) 810(10)

SLDLs
135(10) 185(10) 325(8) 275(10) 245(10)

Standing leg curls 4*(10)

 

[Bowden]

10/27

Incline dumb bell curls
35(10) 40(10) 45(8) 35(8)

Preacher bench dumb bell curls
25(10) 40(6) 35(10)

Seated calve raises
45(20) 90(20) 135(20) 185 (20)

Elliptical
10 minutes

Treadmill
5 min warm up
22 minutes 3.2-3.4 mph 3.4 incline
5 min cool down

 

[Bowden]

11/3

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10) 810(10)

SLDLs
135(10) 185(10) 325(8) 275(10) 245(10)

Standing leg curls 4*(10)

 

[Bowden]

11/3

Incline dumb bell press
45(10) 65(10) 95(8) 70(10)

Incline dumb bell flys
35(12) 40(10) 50(10) 40(10)

Close grip bench press
135(12) 185(10) 225(10) 255(8) 225(10) 190(10)

Flat bench for finish pump
135(10) 185(10) 225(8)

 

[Bowden]

11/9

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10) 810(10)

SLDLs
135(10) 185(10) 330(8) 275(10) 245(10)

Standing leg curls 4*(10)

 

[Bowden]

11/10

Incline dumb bell press
45(10) 65(10) 95(8) 70(10)

Incline dumb bell flys
35(12) 40(10) 50(10) 40(10)

Close grip bench press
135(12) 185(10) 225(10) 255(8) 225(10) 190(10)

Flat bench for finish pump
135(10) 185(10) 225(8)

Elliptical
8 minutes

Treadmill
5 min warm up
15 minutes 3.2-3.4 mph 3.4 incline
5 min cool down

 

[Bowden]

11/13

Superset.
a) Incline dumb bell press 45(10) 65(10) 85(9) 65(10) * variable inclines
b) Cage Shrugs 135(15) 235(12) 370(10) 340(10)

Machine lateral flys 3 sets * 10 reps

DB leaning laterals 25(12) 45(10)

Reverse db lateral flys 25(10) 35(10) 50(10) 40(10)

Elliptical
8 minutes

Treadmill
5 min warm up
22 minutes 3.2-3.4 mph 3.0 -3.4 inclines
5 min cool down

 

[Bowden]

11/15

Back Squats
135(10) 225(10) 315(10) 405(8) 365(10)

Close stance leg presses
245(10) 445(10) 650(10) 750(10) 810(10)

SLDLs
135(10) 185(10) 330(8) 275(10) 245(10)

Standing leg curls 4*(10)