Page 3 of 9 FirstFirst 12345 ... LastLast
Results 21 to 30 of 88

Thread: NR 2014

  1. #21
    Made VIP Member
    milleniumgirl's Avatar
    Online : milleniumgirl is offline
    Join Date : Nov 2010
    Location : Overseas
    Posts : 3,184
    Post Thanks / Like
    Array

    Default

    Quote Originally Posted by Lockjawlarry View Post
    I'm not sure who mentioned it before, but volteran gel is one of my best friends for elbow/knee pain man. basically a topical anti-inflamatory
    It works well but I prefer DMSO.
    Pain is weakness leaving the body.
    The Few The Proud.

  2. #22
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    Gave a pint of blood today.. Felt ok until I got home... Now I'm a little lite headed, but I think I'm going to dump blood between cycles and see how it work... especially after EQ and other high RBC cycles....

  3. #23
    Made VIP Member
    milleniumgirl's Avatar
    Online : milleniumgirl is offline
    Join Date : Nov 2010
    Location : Overseas
    Posts : 3,184
    Post Thanks / Like
    Array

    Default

    You should never work out after giving blood. They always told me to take it easy for a day.
    Pain is weakness leaving the body.
    The Few The Proud.

  4. #24
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    1/17/14 chest and back

    Bench based on 305 1RM

    Chest
    Bench 135x12x2, 185x12, 225x10, 245x8, 265x6, drop set 235x5-185x5-135x7
    Incl db flies 35x12x3
    Lo Cbl Xover 25x10x3

    Back
    Pullups 10x2, x8, x7 +lat pulls x6
    BO bb rows 135x10, 155x10, 185x6x2
    Stiff arm pulldowns ??x12x2

    It felt like I struggled thru the entire workout. But the bench was solid and by the time I finished the dropset 135 felt lite, I just couldn't move the bar anymore... After that I didn't need much more... Took a short break before starting up back. like 10-15 min... Just to make sure I could keep the intensity up....

  5. #25
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    1/18 Squats

    My squat and Deadlift workouts are going to be mainly power schemes and my bench and arm workouts are going to stay in the 6-12 rep size schemes.
    I'm doing this for 2 reasons. #1 it works for me. The power schemes keeps me in the correct volume and I can go heavy. The 6-12 rep upper body allows me to keep the weights lower (70%-80%) range and save my shoulders..

    Squats based on a 375 1RM at 60%,70%,80%, 90%, 95%, 85%.. sets and reps listed below. I wore single ply briefs to keep the wear and tear off my hips.. 55lb Capp squat bar with 5lb collars. Walking the bar out...

    The workout.

    Squats warmup 155x5x2,205x3 working sets 225x3, 265x2, 305x1, 345x1, 365x1, 335x3x4
    Leg Ext 100x8x3
    TKE Green band x10

    Neck harness front both sides and back 25x8x3 circuit...

    This squat scheme works your up to 3 singles at 80, 90, and 95% which pre-exhaust the legs and then you finish with 4 sets of 3 reps at 85% of your 1 RM which feels more like 100%.. sometimes I'll round the numbers up or down based on how I feel. Plus I hate adding 2.5 lb plates to obtain a 0 number... with the shorter rest period of working with 2 people (total) and slinging plates around, the only break is when you spot. It's a hard squat routine..

    Leg extensions I'm not as concerned about the weight as I am how long I can hold the squeeze. Same with TKE's. And that's my squat day. Not a lot of lifts but very high intensity......and the right amount of volume... 375 is below my 400 contest max, but at my age you can't just roll out of bed and expect to hit your personal best every week... gotta be smart and peak at the right time...
    Last edited by no_refills; 01-18-2014 at 09:33 PM.

  6. #26
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    1/20 Deadlifts / Delts

    Man do I ever need a light day................

    Scheme: 455 max %'s 65, 75, 85. 90. 75x2x3, 65x3x2


    Deadlift 135x8, 225x6, 275x6 working 315x3, 325x2, 365x2, 425x1, 365x2x3, 315x3x2
    Rev bb Rows.. 16x3
    Back Ext x12

    shoulders:
    db press 40x12, 50x12, 60x8x2, 60x6
    Rope u/r Rows 12x3


    OK I didn't use EXACT %.. I took the scheme with the least sets at 90. and I rounded it off using plates, quarters and collars... Rev bb Rows is where you rack the bar and row yourself to the rack. Maybe it's not the right name, but I'm to late right now to care......It's just a typical Monday, after a hard w/e of lifting and shoveling a little snow (AGAIN !!)... I did do my cardio 30 min on the treadmill and about 10m on the heavy bag.... sorry but I'm running late . I got shower, eat and get to bed in 1/2 hour..... later

  7. #27
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    1/22 Arms

    Not my normal Bicep / Triceps workout. Picked up a cow from the locker Tuesday, so Wednesday just did a quick db workout for the biceps and triceps

  8. #28
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    Jan 25. Chest / Back


    Chest
    Bench 135x6, 135x10, 185x10, 225x5, 255x5, 275x3, 315x1, 255x5, 225x8
    Incl bb 135x10, 155x10x2, 165x8
    Cable Cross over lo handles 3 sets to stretch out than squeeze chest

    Back
    Lat Pulls x10, x8, x6, x6
    db Rows 80x8, 80x6x2, 80x6
    Scare Crows 3 sets again just enough weight to isolate and squeeze the back muscles.

    Felt strong today. I'm not sure if it's from eating good or rest? 315 felt good. Held the weight out for a few seconds brought it to my chest to a pause and pushed.. Stayed tight and kept my elbows tucked.... I know 315 doesn't seem like a lot for most of you, but for me its my marker. Hitting 315 and getting 12+ reps with 225 let's me know if my training is going in the right direction......not bad for a 56 year old at 195 lbs.. Hate to use any excuse, but I need to keep it real.....
    Diets been pretty clean so far... Gotta freezer full of beef and grilled chicken....
    Last edited by no_refills; 01-25-2014 at 12:05 AM.

  9. #29
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    Squats 1/25/2015


    Squats 155x8x2, 265x5x5, 315x3 Pause Squats on a few of the 5x5 sets
    Plyo Box Jumps
    24"x8 warmup / test
    24"x14 x8 regular. x6 rapid
    30"x10
    24"x AMRAP rapid Not sure what gave out first? My heart? My Hamstrings? Or that I was having getting enough lift?
    Leg Ext. 100x??x3
    T-K-E green band x16x2e

    Did probably the hardest squat workout last week volume with intensity.. so to was nice to work with a lighter weight get deeper, pause a few sets to stretch the hamstring and till feel like I wasn't wasting my time.... Not a deload week, but close...

    Haven't done plyo box jumps since late last summer ? A little bit scary not wanting to bust out what good teeth are left. First time attempting 30'. And the rapid up/down sets got the heartrate way up... All the work I really miss doing while in the cold months....

    I don't think I've ever added a new exercise and thought "I'm gonna kill it" maybe with age you get wiser. You want to leave some room to advance and you never want to injure yourself from stupidity...

    Good workout .. Worked on my form, my speed, and got my heart thumping....
    Last edited by no_refills; 01-25-2014 at 08:18 PM.

  10. #30
    Ozzy "Osbourne" VIP
    ozzy69's Avatar
    Online : ozzy69 is offline
    Join Date : Apr 2011
    Posts : 770
    Post Thanks / Like
    Array

    Default

    Loving the log so far my friend!

Page 3 of 9 FirstFirst 12345 ... LastLast

Similar Threads

  1. 2014 NPC New Englands
    By ChuckaZulu in forum Training Logs
    Replies: 25
    Last Post: 07-15-2014, 04:14 PM
  2. Oz 2014
    By ozzy69 in forum Training Logs
    Replies: 69
    Last Post: 02-28-2014, 07:49 AM
  3. 2014 Kickoff Contest
    By no_refills in forum Lounge
    Replies: 0
    Last Post: 12-20-2013, 11:59 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •