Insert catchy title here

[gwcaton]

Shock week 4-9-15

Back / biceps / abs / forearms

Straight arm pulldowns / seated close grip pulley rows
100 x 10 / 145 x 10
100 x 10 / 145 x 10
100 x 10 / 145 x 10

Seated cg pulley rows - drop set
145 x 10
130 x 8

Wide grip pulldowns / Tbar rows
117.5 x 10 / 115 x 10
117.5 x 10 / 115 x 10
117.5 x 10 / 115 x 10

Wg pulldown dropset
117.5 x 10
100.5 x 8

Seated incline alternating db curls / drag curls
30 x 10 / 50 x 10
30 x 10 / 50 x 10
30 x 10 / 50 x 10
These were killer, still feeling it !
did them like this -
https://www.youtube.com/watch?v=O3NiFSBo3GI


Drag curls about 2 mins in.
https://www.youtube.com/watch?v=1TP9BKqk_gs


Standing alt db curls - drop set
30 x 10
25 x 8

Kneeling cable crunches / hanging knee raises
105 x 10 / 25 x 10
105 x 10 / 25 x 10
105 x 10 / 25 x 10

Kneeling cable crunches - drop set
105 x 10
90 x 8

Wrist roller
25 lbs x 10 each direction

Woke up tired from a muscle relaxer i took before bed last night so my RI's were 2 mins instead of the usual 1 min or less

 

[gwcaton]

Weigh in 4-11-15

177 lbs
gained 9 lbs in 6 weeks.
according to the tape the only thing that changed much was 3/4" on my thighs and 1/4 " on biceps.
only added 1/4" to my waist ? nothing on chest ?!
im not placing much confidence on my wife's ability to use a tape measure .
But i can tell the differences are there.
Think i'll go another week at this pace and then pick up the pace .
Going to shorten RI's for power week and rep range week, hope to get more done in less time !
Too much time sitting on my arse between sets .

 

[yellowmoomba]

Damn nice work GW!!!!

 

[gwcaton]

Damn nice work GW!!!!

Thanks !

 

[gwcaton]

WOOHOO !!!

Power week 4-12-15

Legs

Powertec squats
340 x 6
350 x 6
360 x 6
370 x 6

Felt good !! Could of done more I think but since i'm old and workout alone at home I play it safe. Maybe i should get one of those "Help I've fallen and cant get up " things !!

* goal was to break 350 by my 60th bday. Made it !!! Time for a new goal !!

Leg press
250 x 6
250 x 6
250 x 6

SLDL
245 x 6
245 x 6
245 x 6
245 x 4
* damnn these are getting heavy !

Leg curls
72.5 x 6
72.5 x 6
72.5 x 6

Standing calf raises
370 x 6
370 x 6
370 x 6
370 x 6

Seated calf raises
165 x 6
165 x 6
165 x 6

Kneeling cable crunches
120 x 6
120 x 6
120 x 6
120 x 6

wrist rollers
25 lbs x 12 each direction

RI's
shortened RI's for Power week from 4 mins to 3 mins. made a difference , a little more winded and got done sooner.
2 mins on calves
none on forearms

 

[gwcaton]

Cardio 4-13-15

Boxing cardio - 50 mins

 

[gwcaton]

Did some abs and forearms this evening just cos i can

 

[gwcaton]

Power week 4-14-15

Chest/delts/tri's/abs/forearms

Bench Press
200 x 6
200 x 6
200 x 6
200 x 6

Incline bench press
175 x 6
175 x 6
175 x 6

Powertec press
150 x 6
150 x 6
150 x 6
150 x 6

Seated bent over db laterals
50 x 6
50 x 6
50 x 6

Weighted dips
70 x 6
70 x 6
70 x 6
70 x 6

Triceps pressdown
60 x 6
60 x 6
60 x 6

Kneeling cable crunches
120 x 6
120 x 6
120 x 6
120 x 6

Wrist roller
25 lbs 12 x each direction

RI's
3 mins on most
1 min on abs
none on forearms

 

[gwcaton]

Got called in early today so headed out the door . no cardio this a.m.

do something tonight ?

 

[gwcaton]

Power week 4-15-15

Kneeling cable crunches
120 x 6
120 x 6
120 x 6
120 x 6

wrist roller
25 lbs x 12 each direction

 

[gwcaton]

Running behind ! post workout this evening BUT had to share this.
Had a young boy 8-9 yo come thru my register with his mom and 2 younger bros , he looked at me and said "You look pretty tough for an old guy "
I cracked up, embarrassed his mom but I thought it was cool.

 

[gwcaton]

Power week 4-16-15

WOOHOO !!! Happy birthday to me !! LOL

Back/biceps/abs/forearms

Rack deads
280 x 6
280 x 6
290 x 6
300 x 4

*Was thinking about going for 300 but after first set of 280 feeling heavy I thought "no way".
2nd set of 280 didnt feel as bad so tried 290, it went pretty good so decided to go for the 300.
Only got 4 but I did it !

Seated face pulls
80 x 6
80 x 6
80 x 6
80 x 6

Wide grip pullups
25 x 6
30 x 6
35 x 6
35 x 4 + 2

Tbar rows
155 x 6
155 x 6
155 x 6
155 x 6

Barbell curls
90 x 6
90 x 6
90 x 6
90 x 6

Alternating Db curls
40 x 6
40 x 6
40 x 6

Kneeling cable crunches
120 x 6
120 x 6
120 x 6
120 x 6

Wrist rollers
25 lbs x 12 each direction

RI's
3 mins mostly
1 min on abs
none on forearms

*Pretty good week ! met/beat my goals i had for a couple of lifts by my 60th bday !!
Now i need some new goals !
[/B]

 

[yellowmoomba]

Nice job hitting your goals!

Happy Bday man!!! 60 is the new 40

 

[gwcaton]

Nice job hitting your goals!

Happy Bday man!!! 60 is the new 40

LOL at least 40. I was just thinking about that the other dday . Healthier now than age 40 and just as stronger/stronger than i was at 45 when i started hitting the weights after about a 6 year lay off.

 

[gwcaton]

WTW !!
Just weighed , lost .5 lbs this week!!
over indulged in junk food ( 3 birthdays at work this week ) , no cardio to speak of , hmmm.
Calm down Gary !! lol
Next week will be better right !?

 

[gwcaton]

Planks

Ive never cared much for planks, never felt like i was getting anything out of them BUT,
I think I'm gonna try the Plate planks and definetly the "pounding" planks.
Been thinking about getting a heavy bag ( miss the one i had ) , thats why the pounding planks caught my eye.
exercise and therapy at the same time !! ;-)

https://www.youtube.com/watch?v=wrRIs2Dk_8U

 

[gwcaton]

Rep range week 4-19-95

Legs/abs/forearms

Powertec squats
280 x 9
290 x 9
300 x 9
300 x 9

Leg press
210 x 12
210 x 12
210 x 12
* did 4 sets of squats and 1 set of leg press before i remembered
I wanted to shorten my RI's to 2 mins.

Landmine hack squats
50 x 15
50 x 15

SLDL
210 x 9
210 x 9
210 x 9
210 x 9
* My head was not in the game. Not sure if i did 3, 4 or 5 sets of these
As heavy as the last one felt I'd say 5.

Leg curls
57.5 x 12
57.5 x 12
57.s x 12

47.5 x 15
47.5 x 15

Standing calf raises
325 x 9
325 x 9
325 x 9
325 x 9

Seated calf raise
140 x 12
140 x 12
140 x 12

Single calf raise
40 x 15
40 x 15

Kneeling cable crunches
110 x 9
110 x 9
110 x 9
110 x 9

95 x 12
95 x 12
95 x 12

85 x 15
85 x 15

Pounding planks
50
*we'll see what these do if anything.

wrist rollers
25 lbs each direction

RI's
2 mins on most, 1 min on calves and abs
none on forearms

*I hate workouts where my head is not in the game. My body gets what it needs but my mind is left unfulfilled :-(

 

[yellowmoomba]

Looks like a LONG workout!!

 

[gwcaton]

Looks like a LONG workout!!

i split it up am/pm

 

[gwcaton]

Cardio 4-20-15

50 mins Boxing cardio

First cardio in a week . Wore out the disc i had and had to get another. Decided while i waited for it I'd take a break from it
Cant believe it but I actually missed it .

 

[gwcaton]

Rep range 4-21-15

Chest/delts/abs/forearms

Bench press
185 x 9
185 x 9
185 x 8
185 x 6

Incline db bench press
60 x 12
60 x 11
60 x 10

3d cable cross over
35 x 15
35 x 15

Powertec press
125 x 9
125 x 9
125 x 8
125 x 7

Seated bent over db laterals
35 x 12
35 x 12
35 x 12

Db hammer front raise
20 x 15
20 x 15

pm workout
Kneeling cable crunches
110 x 9
110 x 9
110 x 9
110 x 9

100 x 12
100 x 12
100 x 12

90 x 15
90 x 15

Pounding planks
50

wrist roller
25 lbs x 12 each direction

RI's
2 mins on most
1 min on abs
none on forearms

 

[gwcaton]

Cardio 4-22-15

boxing cardio 50 mins

 

[gwcaton]

Rep range week 4-23-15

Biceps /triceps/abs

Rack deads
245 x 9
245 x 9
245 x 9
245 x 9

Wide grip pulldowns
130 x 12
130 x 12
130 x 12
*ROM on last couple of reps pf last two sets not to my liking

Tbar rows
95 x 15
95 x 15

Kneeling cable crunches
110 x 9
110 x 9
110 x 9
110 x 9

95 x 12
95 x 12
95 x 12

85 x 15
85 x 15

PM workout



Barbell drag curls
60 x 9
60 x 9
60 x 9
60 x 9

3D high cable curl
35 x 12
40 x 12
45 x 12
*not sure if I'm getting anything from these. Try them a little while longer, maybe i'm just not doing them right, yet ;-)

Planks curls
22.5 x L10 R15
22.5 x L9 R13
* now these i feel !

Triceps pressdown
55 x 9
55 x 9
55 x 8
55 x 7

Overhead db triceps extension
50 x 12
50 x 12
50 x 12

Db kickbacks
25 x 15
25 x 15

RI's
2 mins on most
1 min on abs

 

[gwcaton]

Cardio 4-24-15

Boxing cardio 50 mins

TGIF !!

My right hamstring has been giving me fits for a couple weeks now so going to train around it next two weeks at least. Usually take a week off from everything every 9-12 weeks and i have went way past that. Instead of a complete shutdown I think i'll just pick a muscle group to rest for a week or two and continue to work the rest ? who knows .

 

[gwcaton]

Shock week 4-26-15

Switching some things up the next couple of weeks to give some of my parts some TLC.

Cardio

Boxing cardio 50 mins

Standing calf raise / seated calf raise
315 x 10 / 135 x 10
315 x 10 / 135 x 10
315 x 10 / 135 x 10

Seated calf raise dropset
135 x 10
125 x 8

Kneeling cable crunches / hanging knee raises
105 x 10 / 22.5 x 10
105 x 10 / 22.5 x 10
105 x 10 / 22.5 x 10

Kneeling cable crunches dropset
105 x 10
95 x 8

Pounding planks
50
* I need to let my "rug burns" heal before i do anymore of these.

RI's
1 min

 

[gwcaton]

Cardio 4-27-15

Boxing cardio - 50 mins

PM -
Kneeling cable crunches / hanging knee raises
105 x 10 / 25 x 10
105 x 10 / 25 x 10
105 x 10 / 25 x 10

Kneeling cable crunches drop set
105 x 10
95 x 8

Barbell rollouts
25

RI's
1 min

 

[gwcaton]

Shock week 4-28-15

Chest / tri's/ abs

Inc db bench / bench press
60 x 10 / 140 x 10
60 x 10 / 140 x 10
60 x 10 / 140 x 6

Inc db bench dropset
60 x 10
50 x 8

Triceps pressdown / O.H. Db tri extension
40 x 10 / 40 x 10
40 x 10 / 40 x 10
40 x 8 / 40 x 8

OH db tri ext dropset
40 x 10
35 x 8

Kneeling cable crunch / hanging knee raise
105 x 10 / 25 x 10
105 x 10 / 25 x 10
105 x 10 / 25 x 10

Kneeling cable crunch drop set
105 x 10
95 x 8

Barbell rollouts
25
* liking these

RI's
1 min

 

[gwcaton]

Cardio 4-29-15

Boxing cardio - 50 mins

PM
Kneeling cable crunch / hanging knee raise
105 x 10 / 25 x 10
105 x 10 / 25 x 10
105 x 10 / 25 x 10

Kneeling cable crunches drop set
105 x 10
95 x 8

Barbellrollouts

25

RI's
1 min.

 

[gwcaton]

Shock week 4-30-15

Back/biceps/abs

Straightarm pulldowns / seated close grip pulley rows

105 x 10 / 150 x 10
105 x 10 / 150 x 10
105 x 10 / 150 x 10

seated cg pulley row dropset

150 x 10
140 x 7

* all i wanted was one more rep on my dropset, just one more !! Lost my form and BAM !!!! pulled a muscle in my back. Workout over :-(

 

[yellowmoomba]

Shock week 4-30-15

Back/biceps/abs

Straightarm pulldowns / seated close grip pulley rows

105 x 10 / 150 x 10
105 x 10 / 150 x 10
105 x 10 / 150 x 10

seated cg pulley row dropset

150 x 10
140 x 7

* all i wanted was one more rep on my dropset, just one more !! Lost my form and BAM !!!! pulled a muscle in my back. Workout over :-(

Bummer....Rest and IBU!!