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Post by bruce63 on Jul 19, 2008 16:06:27 GMT -5
TGIF I decided to start posting our workouts over here. There are a couple of reasons for that. First: Al is an old goat like me and kind of a fun guy. Second: it will be easier to find my workout since there is a lot less posting here. Third: Our workouts will be ignored by a whole lot less people. Forth and most important: Now I can do the secret workout stuff that no one tells you about to get big and cut at the same time. ;D Friday's workout is always a balancing act. If I workout too hard I am tired for the first half of Saturday and don't get much done in the morning. If I go to easy then what's the point? Note on Saturday...still too tired, went to bed too late looking a parts for my hemi engine and wedge engine build ups. Must stop doing that...and it gets expensive too. Got a little late start, but did our warm up then: Squats 55 x 10 105 x 10 150 x 10 Light tonight cause it's the 3rd time this week. Don't want to over do one area. We do three different chest workouts during the week. Cable crossovers on Monday, Inclines on Wednesday, and flats on Friday. Each hits the chest a little differently. Next we did flat bench presses tonight 40 x 20 95 x 15 135 x 5 for two sets 185 x 5 for 5 sets for Jason and I did 8 on the last set/ Next wee did lateral raises 5 x 15 10 x 15 15 x 15 for 4 sets Neutral pull downs 75 x 15 95 x 10 115 x 10 135 x 10 2 sets. Ran in checked the oven and dinner was ready so the work out was over. I was off by about 10 minutes in my timing tonight. More brilliant logging to come. Bruce
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Post by al on Jul 20, 2008 13:56:07 GMT -5
Welcome aboard, young man!
Why do you work your chest three times a week and not the other body parts?
Also, make sure your clear when discussing hemi's, or Jason, Bob, and I will confuse them with those little itchy bumps you get around your bunghole.
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Post by bruce63 on Jul 20, 2008 15:01:51 GMT -5
Al, We work legs, back and chest 3 times a week. Shoulders I like to get in twice a week, but sometimes I only hit them once due to time constraints. I like to get arms in twice a week, but if I don't we get some bi's and tri's form benches and pull downs. My right shoulder gives me a little trouble so I am trying to moderate the amount of irritation my shoulder is getting from all this.
Bruce
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Post by al on Jul 21, 2008 16:07:36 GMT -5
Got it.
What are you doing for shoulder stability? Do you know about I/Y/T/W/L laterals, face pulls, scapula retractions, and my latest favorite, waiter walks? My shoulders have improved quite a bit since adding these to my weekly prehab.
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Post by bruce63 on Jul 21, 2008 18:31:25 GMT -5
I know what the face pulls are, but not the different laterals and Scapula retraction, and waiter walks. Give me a rundown if you have the time.
Thanks, Bruce
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Post by bruce63 on Jul 21, 2008 22:00:15 GMT -5
Yes Al get all the medical news right here at old guys central! ;D
Today is Monday and the workout is deadlift emphasis. Warm up for 6 minutes on bike and treadmill. Squats with top squat attachment. 55 x 19 105 x 10 It's a warm up for deads. Deadlifts next. 135 x 5 225 x5 for 5 sets Just enough time between sets to switch back and forth. Today is a light deadlift workout. Flat bench press next 40 x 20 95 x 15 135 x 5 for 2 sets 185 x 5 185 x 5 for Jason 205 x 5 for me. 185 x 4 for Jason 225 x 2.5 for me. A little help from Jason on my last rep with 225. 185 x 7 for Jason and 10 for me. At the beginning of benches we do light lateral rasies with 5 lbs dbs for 10-20 reps between the warm up sets on the bench.
Lateral raises 10 x 15 15 x 15 for three sets.
cable rows 60 x 10 80 x 10 100 x 10 120 x 10 for 2 sets. Only enough time to change weight. on 120 15 seconds rest. curls 40 x 10 65 x 5 85 x5 for 3 sets.
Workout went pretty good. The benches didn't bother my shoulders at all. Need to use more weight so I can get my numbers up...with good form of course. total time 75 minutes. ;D
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Post by jasony on Jul 22, 2008 17:51:05 GMT -5
I kinda gota warm up my shoulders before I do any benching myself:))
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Post by al on Jul 23, 2008 16:57:28 GMT -5
Nice sequence, Bruce.
Waiter walk - Lock a dumbell or kettlebell out overhead and walk as far as you can, like a waiter.
Hanging scapula retraction - While hanging from a bar, pull your shoulder blades together then down.
I/Y/T/W/L Laterals - These are explained in our prehab/rehab section near the bottom of the page.
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Post by bruce63 on Jul 31, 2008 7:53:55 GMT -5
thanks for the info Al.
Here is a cut and past from yesterday's IOL log.
Monday’s workout got cancelled due to achy back and brain storming on the main chassis rails for the race car. Tuesday got messed up due to a dentist appointment for Jason. I came home and mowed the lawn, emptied the dish washer, feed the dogs, folded all the laundry and started more. Made out some bills and generally ran around like a maniac for two hours to get every thing done so when Linda came home we wouldn't have any thing to do except eat dinner and watch a little TV until bed time. So I guess Tuesday was an odd lift and General Physical fitness day with all the running and lifting of odd weights of laundry. Today looks like more of the same. Oh well, got to make sure everything is neat and clean.
Linda has to often stay late at her job, so it would be unfair of me to expect her to come home and do a bunch of house work, etc when I have been home for a few hours.
Let’s see how Thursday goes....
Can't figure how to put a picture in here.
Bruce
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Post by bruce63 on Aug 1, 2008 8:14:51 GMT -5
Thursdays workout 07/31/2008 Well this has been a messed up week, but finally got to working out. Too many things going on around here. I decided to take it a little easier tonight cause there are a few things that are annoying me and sometimes it's hard to concentrate. Warm up on bike 6 minutes for me treadmill 6 minutes for Jason. Squats 55 x 10 105 x 10 150 x10 A little bit for my legs, but mostly it helps to warm up for deads. dead lift 135 x 5 225 x5 for 3 easy sets I want to do heavy deads on monday, so today was just a day to keep the rust off the machinery. My goal is to get back up to over 400 lbs without it being a real hard max effort. next we did some lateral raises 5 x 15 10 x 15 15 x 15 for 3 sets neutral pull downs 75 x 15 95 x10 opps should have been 15. 115 x 15 135 x 15 I like the higher reps on these keeping the rep speed slow and controled. I get some pain in my shoulder joints if I go to fast. I try to do the squats slowly too. I seem to get a lot more out of them if I drop at about 3 seconds on the negative and about the same coming up. I have some kind of irritation in the back of my knee that starts to hurt if I go too fast. It goes away after a couple set though. I got aches and pains in a lot of places, but I still manage to work around them and get my workouts in. Being kind of busy, I don't always have much time to comment on other peoples logs. Please don't take it as not caring. I will probably only post on this web site for a while as I have trouble finding my log on IOL. Also, I get very little feed back. Guess I'm not a big talker, so it's easy to see why. Of course Dave doesn't post at all.... Bruce
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dalej
Full Member
Posts: 168
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Post by dalej on Aug 1, 2008 10:26:30 GMT -5
It has been a messed up week Bruce - Keep up the good work
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Post by al on Aug 1, 2008 14:41:08 GMT -5
Glad you were finally able to fit on in, Bruce. As you said, it'll keep the machinery oiled for bigger efforts.
Don't worry about posting on others' logs. I certainly take no offense. I'm just glad to see you here.
Weren't you supposed to go to Stingo's minibash in Oregon?
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Post by bruce63 on Aug 1, 2008 15:21:24 GMT -5
Thanks Al. I was supposed to go to the mini at Steve's but something came up and I wasn't able to make it. I really like Steve, but I think he's mad at me cause I invited him up to my place and he never answered the pm and then deleted it. Don't know what to think now. Got a lot going on between the job, home and building a 200 mph guided missle. ;D Let me know if you ever get up in the Seattle area. You always welcome and I have a spare bedroom. Bruce
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Post by al on Aug 2, 2008 16:14:27 GMT -5
Don't feel bad. I think Steve's pissed at me, too. The first two times I was in Portland, I got together with him and other IOLers. This past May, when Colleen and our Mt. Hood climbing team, went to Smith Rock State Park for some rock climbing, I never called. Then I posted photos on my and Colleen's logs. He's only visited my log once since then.
Do you still work full time?
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Post by bruce63 on Aug 2, 2008 17:56:41 GMT -5
Well Stingo will either get over it or not. I work full time for Boeing in Everett. I am what’s called a manufacturing engineer. We take the Engineering drawings and parts list and make plans for how the parts will be built. We try to keep the engineers in line, so they don’t design something that the shop can’t build or can’t be installed on the airplane. Today Jason and I have been working on the Plymouth. We unbolted it from the floor and jacked it up high enough to get the rear wheels on. We are trying to lower it down and get the ride height were we want it. Lots more cutting on the inside of what’s left of the body for tire clearance. What fun. ;D I posted a picture of the inside of the roll cage in my workout log, but got no comments. People are probably wondering what it is. Take care Al, more workouts to come. Bruce
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