An amazng story and an amazing transformation.
40 is not old.
Feb. 28th (still on the road)
Bench (5x1@75), kettlebell swings (50 swings@20 kg), lat pulldown, seated row, reverse hypers (2 sets), cable crunches (3 sets).
Feb. 27th (on the road)
A hotel/resort fitness room with free weights. Call me cornpone, but though I've seen dumbbells a few times, this is the first time I've seen an olympic bench and dumbbells that go past 20 kg. Anyway…
Bench (5x55,4,4,3@65), seated db curls (5x5@15), cable pressdowns (3x6-10@3*).
*Whatever 3 means.
Seated db press (1x3@18, 5x5@12), dips (3x5), deadlifts (1x5@80, 2x5,3@110, 1x3@80).
Bench (1x1@75, 4x2@70), Squats (@55), calf raises (@127).
Bench (1x1@75, 4x3@65), box squats (8x2@bands only), dips (3x5,4,3).
Chins (4x2), Bench (4x5,5,4,4@60), squats (1x5@50, 1x4@6, 3x2@80), kneeling cable crunch (3x15@63, 67.5, 67.5).
Need to post the details of last workout, but I'm too lazy to get out my workout notebook. Suffice to say that pre-workout I did some of the movements detailed in Joe DeFranco's Limber 11.
On Friday or thereabouts my leg started to act up and it felt like I was in for another bout of what I thought was sciatica. Last time I was in the States I got a dull pain in my inner right pelvis which was followed by an increasing tightness in my right glute. After a few days it had progressed to the point where I was limping pronouncedly and couldn't even touch my toes. It was more a feeling of tightness (and a twinge when trying to stretch it out) than pain, but was disconcerting. Started to feel the same thing last Friday and so I substituted deadlifts for squats last workout. The symptoms progressed in the same way as before until things were pretty tight by Saturday night. Felt a little better yesterday (Sunday) morning and most of the tightness had gone. Today most of my, albeit limited, flexibility has returned and I might be able to do some kind of lower body workout tomorrow. Planned to start a fast tomorrow, but I'll have to see how I feel when I wake up.
15 mins. walking on the treadmill
Chins (4x2)*, sumo deadlift (1x3@100, 2x3@115, 1x1@115), db bentover rows (1x6@14, 1x5@16, 1x5@20).
Db seated press (4x4@18), bench (1x1@75, 2x1@70), sumo squats (1x4@60, 1x2@85, firstname.lastname@example.org, email@example.com), dips (1x5, 2x4).
wide-stance squats (1x4@85, firstname.lastname@example.org, 1x4@90), neutral-grip chins (3x2), bench (email@example.com, 1x2@70, 2x1@70), dips (3x4), cable crunches (firstname.lastname@example.org).
3x5 one-arm wall pushups
47 - Jan. 18th
Bench (1x5@70, 1x5@60), sumo deadlifts (email@example.com, 1x5@100).
48 - Jan. 26th
Bench (firstname.lastname@example.org, email@example.com), btn pulldown (firstname.lastname@example.org), sumo deadlifts (2x5@100), cable crunches (1x8, email@example.com).
49 - Jan. 27th
jumprope 3x3 mins.
50 - Feb. 1st
Squats (1x5@65, 2x2@85), incline bench (4x2@60), seated militarys (firstname.lastname@example.org), straight leg dips (2x4).
Once around the park with Misa (approximately 2.5 km)
sumo deadlift (email@example.com, 1x5@90), incline bench (firstname.lastname@example.org, email@example.com), lat pulldown (firstname.lastname@example.org, email@example.com), seated cable crunch (firstname.lastname@example.org, email@example.com), torso rotation (firstname.lastname@example.org, email@example.com)
incline bench (1x3@60, 1x5@55), lat pulldown (firstname.lastname@example.org, email@example.com), seated cable crunch (firstname.lastname@example.org, email@example.com), sumo deadlift (1x5@105, 1x5@95), torso rotation (firstname.lastname@example.org).
sumo deadlift (email@example.com, firstname.lastname@example.org), bench (1x5@65, 1x5@60), seated cable crunch (email@example.com), pulldown (firstname.lastname@example.org, email@example.com)
bench (firstname.lastname@example.org, 1x5@60), pulldown (email@example.com, firstname.lastname@example.org), torso rotation (email@example.com, firstname.lastname@example.org), sumo deadlift (1x5@110, 1x5@100)
One-arm wall pushups (1x5, 1x5), box pistols (1x5)
One-arm wall pushups (1x5, 1x5)
Sumo deadlift (email@example.com, 1x5@80), incline bench press (firstname.lastname@example.org, email@example.com), weight-assisted chins (firstname.lastname@example.org, email@example.com), cable crunch (firstname.lastname@example.org, email@example.com).
Sumo deadlift (1x5@90, 1x5@80), incline bench (1x5@40, 1x5@50), standing cable crunch (1x5@?, 1x5@?, 1x5@?), chins (3 sets).
Pistol box squats (1 set), one-arm wall pushups (2 sets).
One-legged pistol box squats (1x5), one-arm wall pushups (1x5).
Bench (1x5@55, 1x5@50), sumo deadlift (1x5@85, firstname.lastname@example.org), standing cable crunches (email@example.com, firstname.lastname@example.org).
300+ workouts by the next birthday.
You gotta believe!
Weight-assisted wide-grip chins (email@example.com, 4x11,10,9,firstname.lastname@example.org), one-arm bentover row (1x8@20, 2x12@18), power cleans (4x12,14,12,12@30), reverse flys (1x20@4, 2x15,14@5), hammer curls (4x20,15,11,8@7), standing crunches (email@example.com).
Starting to bulk up finally. Approximately one more month of building foundation strength and then on to power/explosiveness in the new year.
Incline bench (4 sets@55), seated db overhead press (4 sets@12), sumo squats (4x8-12@45), calf raises (4 sets), dips (2 sets), triceps pressdowns (4 sets).
Squats, incline bench, db overhead press, db triceps extensions.
Good mornings (4x10@45), incline bench (4x12,11,9,10@45), trieps pressdowns (3 sets), standing crunches (2x65).
Deadlifts, incline bench, triceps pressdowns.
Forgot my notebook today.
Deadlifts (1x10@65, 1x9@85), sumo deadlifts (1x5@105, 3x8@105), incline bench (2x15@20, 2x12@45, 1x8@45, 1x10@45), reverse flys (4x12@5), triceps extensions w/elbows out (4x15@9).
Squats (4x10,10,10,firstname.lastname@example.org), bench (4x3-5@65), flys (4x8-12@16), miltarys (4x10@25), cable pressdowns (3 sets).
Decided to resume bringing a notebook to the gym, so I'll have more detailed info on workouts from here on.
Squats (1x10@20,1x10@40, email@example.com), Deadlifts (1x10@65, 1x5@75), lat pulldowns (firstname.lastname@example.org, email@example.com), b-t-n lat pulldowns (firstname.lastname@example.org), incline bench (2x15@20, 3x12@40), dips (2 sets).
Leg curls (4 sets), leg extensions (4 sets), incline db press (4x10), militarys (4x10), db extensions (4x10-15), standing cable crunches (3x60, 61, 30).
Db bentover rows (4x10), upright rows (4x8-12), incline db curls (4 sets), lat pressdowns (3x25).