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  1. #3176
    Intermittent Fasting FTW vin1968's Avatar
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    Nice workout Chad
    Hey now!


    Supplements:

    Coffee
    Fish Oil
    D3
    ON Whey

  2. #3177
    future old Geezer CLEEPER's Avatar
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    Quote Originally Posted by kat1 View Post
    Nothing wrong with leaving hardware in! My sister has had pins in her knee since she was 8 and they're still doing her right.

    Stretching is where it's at!!! I think people probably laugh that I do a full on 15+ minute stretch after my lifting sessions but all of my injuries are non-lifting related and I think it has a lot to do with it! Alieve is the best anti-inflammatory OTC imo.
    The ibuprofen has been working great so far. I'll Try alieve if this stops working or I run out.
    Quote Originally Posted by vin1968 View Post
    Nice workout Chad
    Thanks vin, had to go down on weight for higher reps but this cardio/ weight lifting is painful
    Health and feeling good is my goals.

  3. #3178
    future old Geezer CLEEPER's Avatar
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    Squat
    Wu 65x10+20 lbs
    135x12+1
    155x10
    175x10

    Bhtnp
    135x11+1
    155x10
    165x8-1

    Dead lift
    165x5
    255x5
    310x5+5 lbs

    Dumbbell row ( single arm)
    130x6x2
    130x7+1 rep

    Leverage machine calf raise /shrugs SS
    145x20 /20
    150x20x2 each lift

    Hanging knee lifts
    16x3 +1 each set

    Total time 50 minutes

    Grade 9/10 missed a rep on Bhtnp .


    I really don't feel guilty for not doing cardio after this routine.
    Health and feeling good is my goals.

  4. #3179
    Broken Geezer KD5NFW's Avatar
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    Holy DB Row River Man I don't think I could pick up a 130, much less row the thing!! Nice work
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  5. #3180
    Squattatron Squatter's Avatar
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    Quote Originally Posted by CLEEPER View Post
    Thanks Jim but did you mean you don't think I made the wrong choice?


    I have to find some ways to lift without bothering the elbow( actually tendens on top of fire arm ) . May try seated cable rows as its a steady tension . Barbell rows and dumbbell row has more explosiveness to it and bothers my arm more. Maybe even slow negatives so I can use less weight . It's the hard pull that bothers it most.

    Pull ups do not bother it as much and dips either.
    Ooops - haha -yes what you said. I hope you can find some lifts that will work for you. Pull Ups bother my elbows. Last year, during a forearm injury, I could do chins and pull ups, but not rows. I remember I just experiemnted with everything until I found lifts that would work - just a hit and miss thing.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  6. #3181
    Seasoned M&S Veteran hunterace's Avatar
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    Great workout Chad! Missed rep and no cardio...must be getting old ! I say this as I'm sitting on my a$$, pretty much where I've been all week

    Oh and please add your log link below your name , thanks
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  7. #3182
    Seasoned M&S Veteran maryellen's Avatar
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    Chad, Chad, he's our man, if he can't do it, no one can!!!

    Awesome work Chad!
    "And though she be but little, she is fierce." ~ Shakespeare ~

  8. #3183
    future old Geezer CLEEPER's Avatar
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    Quote Originally Posted by Squatter View Post
    Ooops - haha -yes what you said. I hope you can find some lifts that will work for you. Pull Ups bother my elbows. Last year, during a forearm injury, I could do chins and pull ups, but not rows. I remember I just experiemnted with everything until I found lifts that would work - just a hit and miss thing.
    Quote Originally Posted by KD5NFW View Post
    Holy DB Row River Man I don't think I could pick up a 130, much less row the thing!! Nice work
    Quote Originally Posted by hunterace View Post
    Great workout Chad! Missed rep and no cardio...must be getting old ! I say this as I'm sitting on my a$$, pretty much where I've been all week

    Oh and please add your log link below your name , thanks

    I was going to stop doing dumbbell rows but after taking ibuprofen 3 x3 yesterday like the doctor said , my arm feels great. He also showed me how to properly stretch that muscle by flexing my hand down.

    I am going to start ramping the weight though for dumbbell row instead of 3 heavy sets . I will do the same rep scheme as the rest of the routine .
    Health and feeling good is my goals.

  9. #3184
    future old Geezer CLEEPER's Avatar
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    Quote Originally Posted by maryellen View Post
    Chad, Chad, he's our man, if he can't do it, no one can!!!

    Awesome work Chad!

    Hello M.E , I'm trying . Legs just don't seem to have the power anymore. I work them hard but I just feel weak. Have to remind myself that ATG squats are much harder and in the Long run I will have a better a$$.
    Health and feeling good is my goals.

  10. #3185
    M&S Power User DillonG1's Avatar
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    Strong work Chad! BTNP is always so strong in your log
    5 Reps? That's freaking cardio!
    Follow my progress via my log, Dillon's 5/3/1.

  11. #3186
    future old Geezer CLEEPER's Avatar
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    Thanks dillan , I'm working at it. I changed my routine mostly because the Bhtnp got to hard to unrack for lower reps.
    Health and feeling good is my goals.

  12. #3187
    future old Geezer CLEEPER's Avatar
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    NOT a fan of this new page lay out.
    Health and feeling good is my goals.

  13. #3188
    Squattatron Squatter's Avatar
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    Only missing 1 rep on a heavy duty weight like that on BTNP is amazing Chad.

    I am also not a fan of the new layout. I suppose we will just have to get used to it.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  14. #3189
    future old Geezer CLEEPER's Avatar
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    It requires more work to find my friends post.

    as for the bhtnp, i had a week off from doing any heavy pressing due to that storm. I did not do much lifting that week on the boat.

    Hopefully I will get that rep back monday when I do day 2 of the program again.
    Health and feeling good is my goals.

  15. #3190
    HAVOC kat1's Avatar
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    Strong lifting! Those are insane DB rows! Glad you are finding some stretching that helps

    Um, yeah, I would not feel guilty at all for not doing any cardio - looks like it's built in!

  16. #3191
    Ms. New Booty majavojnovic's Avatar
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    Crazy DB Rows, Cleeper! Hope all is well. Looks like a solid session to me

  17. #3192
    FEAR NO BARBELL EliteDreams's Avatar
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    Dang man,some good numbers you puttin out! Proud to be here.
    ANTI FAILURE

  18. #3193
    future old Geezer CLEEPER's Avatar
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    Quote Originally Posted by kat1 View Post
    Strong lifting! Those are insane DB rows! Glad you are finding some stretching that helps

    Um, yeah, I would not feel guilty at all for not doing any cardio - looks like it's built in!
    Thanks Kat , I have grown to love dumbbell rows , especially after dead lifts as the lower back is wore out I can support my self on a bench .

    Quote Originally Posted by majavojnovic View Post
    Crazy DB Rows, Cleeper! Hope all is well. Looks like a solid session to me
    Thanks Maja
    Quote Originally Posted by EliteDreams View Post
    Dang man,some good numbers you puttin out! Proud to be here.
    I'm not real happy with some lifts , some I am very happy with. Thanks
    Health and feeling good is my goals.

  19. #3194
    future old Geezer CLEEPER's Avatar
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    Today's work out was not Fasted. I decided to see if I would have more energy lifting with something in me.
    I also used a sample of N.O shotgun grape flavor, not to bad . Mixed well and had good energy .

    After taking the pre work supliment , I had 1 scoop of ISO pure vanilla protien and 1 scoop of Dymatize's Flud carb supliment before lifting and intra work out I had 2 scoops of m&s hydramino.
    I have eaten a lot of steaks , pork roast , deer meat and deer sausage over the last 4 days and not many carbs . We had a friends freezer full of meat that thawed during hurricane and had to be cooked. So I have a lot of meat to eat. Guess you could say I'm bulkin this week but on a Atkins eating plan

    So here is the work out

    Squat
    Bar x 10
    135x12
    155x11+1
    175x11+1

    Bent over barbell row
    135x10
    165x9+1
    175x9+1. Strict form, no jerking . Protecting arm

    Bench press
    135x10
    165x10
    175x10+2. Got my rep back plus 1. Felt great, was all good form. I stopped here as
    Form would have started getting ugly.

    Close nuetral grip pull up
    10,10,10,8,8. Very good today
    Dips ( narrow grip for triceps)
    5x10xbw . Will start adding weight on these again on the boat next week.

    Ab work
    Over head windmill ( hold dumbbell over head on one arm at a time and bend to opposite side. Hits obliques real good)
    15 x15x3 each side +6 lbs
    Ball crunch
    35 lb x21,20,20

    stretched real good for about 5 minutes
    Total time =55 minutes including stretching


    I am going to work out fasted the week on the boat as the weight lifted is not that heavy and I aim to burn fat with the way I work out.
    At home I am going to keep doing what I done today for a while as I had great energy and everything felt strong. I can't blame fasted training for not having strength but with the high reps I'm doing now, I do feel it effects energy for me.

    Of course my eating lately may be part of it . I won't say I'm bulking or cutting lately, truth is I'm not stressing over it . I won't pig out on food but I'm not going to stress over my eating either . The week on the boat will continue to be IF eating only 6 hrs of the day as it really keeps me in check. We have a $1000 week grocery budget for 6 guys so it is very easy to over indulge on this boat.

    At home I will still wait till noon to start eating but will eat until 8-9 at night. Not going to stress over not eating a later then allowed meal.


    Ofcourse I will monitor my body and see how I respond to this.
    Health and feeling good is my goals.

  20. #3195
    Seasoned M&S Veteran hunterace's Avatar
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    Great work Chad! 1000bucks for 6 guys , best cuts of meat for every meal
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  21. #3196
    future old Geezer CLEEPER's Avatar
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    Quote Originally Posted by hunterace View Post
    Great work Chad! 1000bucks for 6 guys , best cuts of meat for every meal
    Our ribeye steaks are huge. Also lots of fish and shrimp that we do in Friday's.

    They also spend a lot on junk food so I have a lot of temptation for ice cream , ice cream sandwiches , comes and Also they are always baking cakes and such .

    I do pretty good by only eating 6 hrs of the day though.
    Health and feeling good is my goals.

  22. #3197
    Broken Geezer KD5NFW's Avatar
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    Nice session Chad! Let me know if you need any help eating that $1k of food
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  23. #3198
    future old Geezer CLEEPER's Avatar
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    Today was another good session . I read a thread that Steve has about questions and answers for bulking and getting strong , he mentioned keeping your elbows tucked on squat and elbows pulled forward to keep your back tight.
    That is where I have been going wrong, I kept turning my squat into a
    Good morning . This trick seemed to take care of my tilt problem.

    Another note is today I did not lift fasted again and feel for the higher rep work , I have more energy lifting in the fed state.

    5 min warm up on elliotical

    Squat
    Bar x10
    135x12same
    155x12
    175x12+2 Next time home will start the week at 12 reps on all three sets and move up on weight the next session

    Bhntp
    135x11
    155x11+1
    165x12+4. Big PR

    Dead lift
    165x5
    265+10 x 5
    310x5.

    Single arm dumbbell row
    132.5x6x3 +2.5 lbs PR

    Calf raise on leverage machine
    95x20x3. Dropped 55 lbs to work on form and slow negatives

    Shoulder shrugs on leverage machine
    185x20+35 lbs
    205x20+55 lbs
    255x15+105 lbs. all done with a pause at top

    Leverage machine squat
    255x10,5

    Hanging knee raise
    16x3 x bw

    Total time
    60 minutes . Great session today 11/10 . Really happy I have figured out my squat proble
    . However , I am also wearing my lifting belt as my back is tight from lifting 4 times the week I'm off.
    Health and feeling good is my goals.

  24. #3199
    Seasoned M&S Veteran hunterace's Avatar
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    Great workout Chad! Congrats on the big PR!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  25. #3200
    Ms. New Booty majavojnovic's Avatar
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    WOOOHOOOO! PR Machine up in here nice Chad

 

 

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