See there ! and you thought no one read your journal !Sapphire said:I read your journal Paynne!!
Looking good Sweetie
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Determination
- Thread starter Paynne
- Start date
I'm close to Philly, just across the Walt Whitman. Yeah I thought maybe you just hadn't recorded the other workouts. Well it looks like you are making great progress!Paynne said:Hey JD thanks for stopping by. Where in NJ are u? I'm in the southern part about 5 mins from the shore. I'm doing straight P/RR/S I just haven't logged any of my power weeks yet. Next week is power and I'll log it. The strength gains are coming pretty fast with this program so my weights aren't as embarrassing now anyway
Back abs- Shock
SS:
Pullover.....60x10/65x8
Pulldown....110x10/120x8.5
SS:
Stiff arm pulldown....90x10/95x8
rev grip bent row.....120x8/120x8 *
CG pulley row 120x9->100x8->80x8
ab circuit:
Rev crunch
side crunch
crunch
* Actually the olympic bar is across the gym so I used 60 DBs cuz they were closer
Strength gains are still coming, can't wait for power week
...and they finally started framing my house 
SS:
Pullover.....60x10/65x8
Pulldown....110x10/120x8.5
SS:
Stiff arm pulldown....90x10/95x8
rev grip bent row.....120x8/120x8 *
CG pulley row 120x9->100x8->80x8
ab circuit:
Rev crunch
side crunch
crunch
* Actually the olympic bar is across the gym so I used 60 DBs cuz they were closer
Strength gains are still coming, can't wait for power week
...and they finally started framing my house
Doing great man ! Keep it up !
Arms - shock
SS:
EZCurl.....75x10/75x8
CG Chin....mex6/mex4
SS:
Preach curl.....65x10/65x4....1st set fried me
Rev Curl..........45x7/45x8
Single arm cable curl
50x8->40x4->25x6
SS:
Pushdown....65x11/70x12
CG Bench.....115x12/125x7
SS:
Rev pushdown....50x13/90x10
Overhead ext......50x7/50x5
Weighted bench dip
55x10->25x6->mex8
3,700 cals today and not much more than that is going to fit
SS:
EZCurl.....75x10/75x8
CG Chin....mex6/mex4
SS:
Preach curl.....65x10/65x4....1st set fried me
Rev Curl..........45x7/45x8
Single arm cable curl
50x8->40x4->25x6
SS:
Pushdown....65x11/70x12
CG Bench.....115x12/125x7
SS:
Rev pushdown....50x13/90x10
Overhead ext......50x7/50x5
Weighted bench dip
55x10->25x6->mex8
3,700 cals today and not much more than that is going to fit
Could you still use your arms after that wo ? Mine would probably fall off after all those SS.
I know that hurt!Paynne said:
Yeah I've been giving it 150% so I'm not sure if the strength gains are PRRS or just me trying harder. Still have a long way to go to get to respectable weights though.
Great job Paynne !Paynne said:
there's nothing wrong with the weights your using if they are giving you results. Plus I'll bet you are doing better than most regardless of age
Hey next Aprill when I'm no longer fourty-something can I still visit your journal ?
Oh weight I'll be fourty-eleven ! That works, I'll still be in the club !
Strength is a relative thing. No matter how strong you get, there will always be somebody stronger. But who cares? The fun part is improving.Paynne said:
Chest/Shoulders/Abs - Power
DB press 75x7,80x5,80x5
Inc DB Press 60x7,65x4,65x4
Weighted Dips 40x6,45x4,45x3
BB Shoulder Press 90x7,100x4,100x3
Shrugs 235x7,245x5
Lateral 35x5,35x6
Decline abs 25x10,30x6,30x5
ran out of time for cable crunches
Time to go run around like a maniac because we have to show the house at 7pm. I can't wait until this whole moving thing is over and done with
DB press 75x7,80x5,80x5
Inc DB Press 60x7,65x4,65x4
Weighted Dips 40x6,45x4,45x3
BB Shoulder Press 90x7,100x4,100x3
Shrugs 235x7,245x5
Lateral 35x5,35x6
Decline abs 25x10,30x6,30x5
ran out of time for cable crunches
Time to go run around like a maniac because we have to show the house at 7pm. I can't wait until this whole moving thing is over and done with
Paynne,
do you have a trainer/wo partner ? How the hell do you get 75/80 lb db up so you can bench them ? If you hoist them your self
do you have a trainer/wo partner ? How the hell do you get 75/80 lb db up so you can bench them ? If you hoist them your self
Good workout Paynne! 80 pounders for DB bench is some good weight.
I just use my knees to push them up. I've never had a training partner, I don't know anyone as insane as I am to work out at lunch time.
Paynne said:
power - legs
squat 185x8,195x6,205x5
leg press 230x8,250x6,250x6
single leg ext 70x7,80x4,80x4
Lying leg curl 110x9,120x7,130x6
SLDL 185x8,205x5,205x5
Seated calf 135x5,135x4.5
Calf on leg press 300x10,320x8
I gotta be really, really careful of my knees on the squats. The thread on squat form helped a lot. I went a little wider, toes out, concentrated on spreading the floor, and that seemed to do the trick. I also can't go to parallel without it feeling like someone jabbed a knitting needle in my knee, so I stop just short.
Off to go to great adventure water park tmw. If it's as hot as it was today it'll be the place to be.
squat 185x8,195x6,205x5
leg press 230x8,250x6,250x6
single leg ext 70x7,80x4,80x4
Lying leg curl 110x9,120x7,130x6
SLDL 185x8,205x5,205x5
Seated calf 135x5,135x4.5
Calf on leg press 300x10,320x8
I gotta be really, really careful of my knees on the squats. The thread on squat form helped a lot. I went a little wider, toes out, concentrated on spreading the floor, and that seemed to do the trick. I also can't go to parallel without it feeling like someone jabbed a knitting needle in my knee, so I stop just short.
Off to go to great adventure water park tmw.
If it's as hot as it was today it'll be the place to be.
Back/Abs - Power
Rack DL 225x6,225x6,225x3
Bent Row 175x6,175x4,155x6
Weighted pullup 10x4,10x4
CG seated Row 150x6,160x4
Decline crunch 30x7,35x4,35x5
pulley crunch 150x7,150x7
Bah, no energy, no motivation. It's either:
Rack DL 225x6,225x6,225x3
Bent Row 175x6,175x4,155x6
Weighted pullup 10x4,10x4
CG seated Row 150x6,160x4
Decline crunch 30x7,35x4,35x5
pulley crunch 150x7,150x7
Bah, no energy, no motivation. It's either:
- Rack Deads fried me
- Because of the crappy diet at the waterpark yesterday
- I'm in serious need of a week off
- All of the above
Looks like a good workout to me .
I must be the only one on here not doing deadlifts. Guess I'll give them a try when I start my next bulk in about 10 weeks. Hell I might even try them in my up coming cut. What do you think ?
I must be the only one on here not doing deadlifts. Guess I'll give them a try when I start my next bulk in about 10 weeks. Hell I might even try them in my up coming cut. What do you think ?
gwcaton said:Looks like a good workout to me .
I must be the only one on here not doing deadlifts. Guess I'll give them a try when I start my next bulk in about 10 weeks. Hell I might even try them in my up coming cut. What do you think ?
Everybody swears by em. And I'm in serious need of whatever gets you bigger.
Lift heavy to keep the muscle during a cut...so why not? You'll be DLing like 400lbs in a couple weeks.
Arms - Power
BB curl 95x3,95x3,95x3
Preacher curl 75x6,75x6,75x4
Hammer curl 40x6,45x3,45x4
CG Bench 155x4,145x6,145x5
Skull Crusher 85x6,85x5,85x5
1 arm overhead ext 30x6,35x3,35x4
Felt much better today. I think I used the EZ bar last time for the BB curls, does it make that much difference in how much weight you can use? I went down a rep but everything else went up.
CG bench needs as much work as regular bench does.
I should stop being so lazy and post some meals. I'm at ~3,800 cals a day and weighed in ~164-165 this morning which is up ~4-5 pounds in 7 weeks. Gotta get a freakin accurate scale one of these days.
BB curl 95x3,95x3,95x3
Preacher curl 75x6,75x6,75x4
Hammer curl 40x6,45x3,45x4
CG Bench 155x4,145x6,145x5
Skull Crusher 85x6,85x5,85x5
1 arm overhead ext 30x6,35x3,35x4
Felt much better today. I think I used the EZ bar last time for the BB curls, does it make that much difference in how much weight you can use? I went down a rep but everything else went up.
CG bench needs as much work as regular bench does.I should stop being so lazy and post some meals. I'm at ~3,800 cals a day and weighed in ~164-165 this morning which is up ~4-5 pounds in 7 weeks. Gotta get a freakin accurate scale one of these days.
Way to go ! I like the EZ curl bar for a change of pace, i do think I lift heavier with it though.Paynne said:Arms - Power
BB curl 95x3,95x3,95x3
Preacher curl 75x6,75x6,75x4
Hammer curl 40x6,45x3,45x4
CG Bench 155x4,145x6,145x5
Skull Crusher 85x6,85x5,85x5
1 arm overhead ext 30x6,35x3,35x4
Felt much better today. I think I used the EZ bar last time for the BB curls, does it make that much difference in how much weight you can use? I went down a rep but everything else went up.
I should stop being so lazy and post some meals. I'm at ~3,800 cals a day and weighed in ~164-165 this morning which is up ~4-5 pounds in 7 weeks. Gotta get a freakin accurate scale one of these days.
Congrats on the weight gain !
Chest/Delts - RR
Inc DB Press 60x7,60x8,60x7
Bench Press 155x7,145x9,145x6
Flyes 40x10,40x10
Single arm DB Press 40x8,40x7
Bent Lateral 35x7,35x7
Cable Side Lateral 10x15,15x12 ...isn't side lateral kinda redundant?
Decline crunch 35x8,35x7
Double crunch 20,20
Bah, no increases to speak of. I'm needing a week off but I want to finish the cycle first.
Inc DB Press 60x7,60x8,60x7
Bench Press 155x7,145x9,145x6
Flyes 40x10,40x10
Single arm DB Press 40x8,40x7
Bent Lateral 35x7,35x7
Cable Side Lateral 10x15,15x12 ...isn't side lateral kinda redundant?
Decline crunch 35x8,35x7
Double crunch 20,20
Bah, no increases to speak of. I'm needing a week off but I want to finish the cycle first.
How much longer until this cycle is over ?
Next Friday. You never looked into PRRS? I like it. Even though I didn't get increases yesterday my chest is sore today. Yeah I know soreness has nothing to do with hypertrophy, but it has to mean that your body can't adapt to the routine, so no need to change up routines routinely
No , Never looked into it. I'm such a rebel LOL But I will check it out.Paynne said:Next Friday. You never looked into PRRS? I like it. Even though I didn't get increases yesterday my chest is sore today. Yeah I know soreness has nothing to do with hypertrophy, but it has to mean that your body can't adapt to the routine, so no need to change up routines routinely
Hey P, workouts look great. Don't forget lower back on Shock week though
The ez curl bar ain't called that for no reason ya know....
The ez curl bar ain't called that for no reason ya know....
Rissole said:Hey P, workouts look great. Don't forget lower back on Shock week though
Hmmm... you're right. I'm scared of good mornings, us old men are like that. What do you recommend?
Posting the leg workout two days late. Do you believe this? They are actually making me work at work. I'll have to call the union or something. I'll be glad when the next build is over with so I can get back to surfing all day.
Legs - RR
Leg ext ....125x11, 140x10
squat machine .....230x12, 250x11, 270x12
single leg press ....sledx15,x15,x15
lying leg curl ...110x8,120x6
SLDL....185x11, 205x6
Single leg curl...40x12, 50x7
calf on leg press....270x15, 320x13, 320x12
Legs - RR
Leg ext ....125x11, 140x10
squat machine .....230x12, 250x11, 270x12
single leg press ....sledx15,x15,x15
lying leg curl ...110x8,120x6
SLDL....185x11, 205x6
Single leg curl...40x12, 50x7
calf on leg press....270x15, 320x13, 320x12
Bent leg good mornings are alot saferPaynne said:
Just squat down abit when you do them so your stomach end up against your thighs 
post a pic if you need.Hyper extensions, fitball hypers, deadlift dropset is a killer, DB deadlifts.....
Hows that
Thanks I'll try that stuff Ris. A dropset of DB DL's sounds appropriately painful for next week's shock.
Back /Abs - RR
CG Weighted chin 10x7,10x5
DL 195x8, 185x10
DB row 55x12, 60x9
pullover 50x15, 55x12
Decline crunch 40x5, 40x4
double crunch mex30, me+10x17
hyperextentions me+10x11
Back /Abs - RR
CG Weighted chin 10x7,10x5
DL 195x8, 185x10
DB row 55x12, 60x9
pullover 50x15, 55x12
Decline crunch 40x5, 40x4
double crunch mex30, me+10x17
hyperextentions me+10x11
