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  1. #26
    M&S Senior Member JamesWarren's Avatar
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    Nice score Mike!

    Time to get serious busy!
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

  2. #27
    M&S Elite Member Mike8888's Avatar
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    Thanks James. I love my new weight set!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  3. #28
    M&S Elite Member Mike8888's Avatar
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    Tuesday 8.20.13
    Shoulders and Forearms
    Seated Press behind neck 3x10, 10, 8
    Rev. Fly 3x10, 10, 8
    Military press 4x10
    Bent laterals 2x10
    Shrugs 2x10
    Upright row 2x10
    Super Set shrugs and upright rows

    Standing wrist curl 4x10
    seated wrist curl 4x10
    Reverse wrist curl 4x10,8
    Abs
    Crunches 3x20
    Hanging leg raises 3x20
    Shoulders are popping, feeling great!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  4. #29
    M&S Elite Member Mike8888's Avatar
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    Wednesday 8.21.13

    Shoulders were kind of mush today at work!
    Chest and Back
    Warm ups 1 x 20 Decline Push ups using push up bars -Super Set w/ 1 x 20 wide grip overhand Pull ups.
    Flat Bench 3 x 10, 8, 6 -Super Set w/ one arm DB rows 3 x 10, 8, 6
    Flies 3 x 10, 8, 6 on each set of flies, after the flies I push the dumbbells together and press till failure, like a kind of close grip press.
    Super set w/ bent barbell rows
    Crunches 3 x 20 - Hanging knee raises 3 x 20
    Feeling Great.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  5. #30
    Broken Geezer KD5NFW's Avatar
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    Quote Originally Posted by Mike8888 View Post


    Standard Weights 255lb plate set, 45lb bar and 2-5lb spin-lock collars
    Rescued 1 weight set - after a quick trip to the shop for cleaning. They were dusty and some plates had a little rust on them. The bar is in excellent shape. I don't think they seen much action, the tiny made in china stickers are still on the plates.
    A score for $250
    Nice! Need MOAR weights
    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

  6. #31
    M&S Elite Member Mike8888's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Nice! Need MOAR weights
    Thanks KD5NFW!

    Thursday 8.22.13
    Arms - I altered the balloon Arms by MusclePharm workout to fit my equipment and switched from trisets to Super sets of 2 exercises.

    Super sets: Seated DB Curls 3 x 10, 8, 6 and BB tricep extensions 3 x 10, 8, 6
    Standing BB Curls 3 x 10, 8, 6 and Skull crushers 3 x 10, 8, 6
    Concentration Curls 3x 10, 8, 6 and Tricep Kickbacks 3 x 10, 8, 6
    Wrist Curls 4 x 15, 10, 10, 8 and Reverse wrist Curls 4 x 15, 10, 10, 8
    Crunches 3 x 20 and hanging Knee raises 3 x 15
    Excellent pump and looking beastly - feeling great!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  7. #32
    M&S Elite Member Mike8888's Avatar
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    Friday 8.23.13
    Day Off - Much needed after a long work week.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  8. #33
    M&S Elite Member Mike8888's Avatar
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    Saturday 8.24.13

    Chest and Back
    Warm ups 1 x 20 Decline Push ups using push up bars -Super Set w/ 1 x 20 wide grip overhand Pull ups.
    Flat Bench 3 x 10, 8, 6 -Super Set w/ one arm DB rows 3 x 10, 8, 6
    Flies 3 x 10, 8, 6 on each set of flies, after the flies I push the dumbbells together and press till failure, like a kind of close grip press.
    Super set w/ bent barbell rows
    Crunches 3 x 20 - Hanging knee raises 3 x 15
    I tried a free sample of Hyper FX from BSN -concentrated energy formula- taste was vile but it certainly got the job done.
    Feeling great!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  9. #34
    M&S Elite Member Mike8888's Avatar
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    Sunday 8.25.13 Arms

    Super sets: Seated DB Curls 3 x 10, 8, 6 and BB tricep extensions 3 x 10, 8, 6
    Standing BB Curls 3 x 10, 8, 6 and Skull crushers 3 x 10, 8, 6
    Concentration Curls 3x 10, 8, 6 and Tricep Kickbacks 3 x 10, 8, 6
    Wrist Curls 4 x 15, 10, 10, 8 and Reverse wrist Curls 4 x 15, 10, 10, 8
    Crunches 3 x 20 and hanging Knee raises 3 x 15
    I attended a get together of old friends today and they all noticed I have gained some size. I wear oversized t-shirts 1x which makes me feel small because I don't quite fill them out -Yet! My workouts are producing results so I will continue with the push-pull routine I have been doing. I gained 3 more pounds this week - now I'm 175lbs. When I can fill out the 1x I will wear 2x!
    Tomorrow - Legs
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  10. #35
    M&S Elite Member Mike8888's Avatar
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    Monday 8.26.13
    Legs and Abs
    Squats 4 x 15, 10, 10, 8
    Leg Extensions 4 x 15, 10, 10, 8
    Leg Curls 4 x 15, 10, 10, 8
    Standing Calf Raises 2 x 15, 10
    Seated calf raises 2 x 15, 10
    Crunches on incline bench 3 x 20
    Hanging knee raises 3 x 20
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  11. #36
    Coming Up The Ranks
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    Good work mate, keep it up!
    "Your own believe is essential to reach your potential"

  12. #37
    M&S Senior Member JamesWarren's Avatar
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    When the weights go up so do the shirt sizes.
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

  13. #38
    M&S Elite Member Mike8888's Avatar
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    Quote Originally Posted by JamesWarren View Post
    When the weights go up so do the shirt sizes.
    Thanks James. I think it will be relatively easy to get back to 190lbs because muscles have a memory. I'd like to get to 200 and beyond eventually. I'm turning 52 years old in a few weeks and I work out here at home with no spotter so safety is a big concern and I don't have the right gym mats to be able to drop heavy weights on the floor. I may get a gym membership if I can get the company to pay for it.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  14. #39
    M&S Elite Member Mike8888's Avatar
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    Tuesday 8.27.13
    Shoulders and Forearms
    Seated Press behind neck 3x10, 10, 8
    Rev. Fly 3x10, 10, 8
    Military press 4x15, 10, 10, 8
    Bent laterals 3x10, 10, 8
    Shrugs 3x15, 10, 10
    Upright row 3x10, 10, 8
    Super Set shrugs and upright rows

    Standing wrist curl 4x10
    seated wrist curl 4x10
    Reverse wrist curl 4x10,8
    Abs
    Crunches 3x20
    Hanging leg raises 3x20
    I tried a Universal shock therapy pre workout energy supplement free sample and I liked it better than the BSN Hyper FX.
    Forcing myself to eat more, starting my day with 2 1/4 cups of oatmeal at 7 am and a banana or 2 at 10am then lunch at 12:30 and another snack at 3:00 then supper after workout around 8 -8:30pm - I also drink a super mass gainer shake with a scoop of whey protein added.
    Last edited by Mike8888; 08-28-2013 at 06:21 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  15. #40
    M&S Elite Member Mike8888's Avatar
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    Wednesday 8.28.13

    Chest and Back
    Warm ups 1 x 20 Decline Push ups using push up bars -Super Set w/ 1 x 15 wide grip overhand Pull ups.
    Flat Bench 3 x 10, 8, 6 -Super Set w/ one arm DB rows 3 x 10, 8, 6
    Flies 3 x 10, 8, 6 on each set of flies, after the flies I push the dumbbells together and press till failure, like a kind of close grip press.
    Super set w/ bent barbell rows
    Crunches 3 x 20 - Hanging knee raises 3 x 15
    Feeling great!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  16. #41
    M&S Elite Member Mike8888's Avatar
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    8.29.13 Thursday Arms
    Super sets: Seated DB Curls 3 x 10, 8, 6 and BB tricep extensions 3 x 10, 8, 6
    Standing BB Curls 3 x 10, 8, 6 and Skull crushers 3 x 10, 8, 6
    Concentration Curls 3x 10, 8, 6 and Tricep Kickbacks 3 x 10, 8, 6
    Wrist Curls 4 x 15, 10, 10, 8 and Reverse wrist Curls 4 x 15, 10, 10, 8
    Crunches 3 x 20 and hanging Knee raises 3 x 15
    Weights are going up on all lifts - 75lb wrist curls x 10 on last set. Feeling great!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  17. #42
    M&S Elite Member Mike8888's Avatar
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    Friday 8.30.13
    Usually rest day but I felt like doing something in the weight room so I did 3 trisets - decline push ups-underhand pullups and dips.
    I was holding off on dips until my strength improved and now I can do 10 in strict form and soon I will need to add weight. Thinking about adding another leg workout during the week or maybe a full body workout.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  18. #43
    M&S Senior Member JamesWarren's Avatar
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    Leg.
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

  19. #44
    M&S Elite Member Mike8888's Avatar
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    Thanks James. Another Leg day added.

    My current schedule
    Sat - chest and back

    Sun - Legs and abs

    Mon - Arms and abs

    Tue - shoulders and abs

    Wed - chest and back

    Thurs - arms and forearms
    I will switch to Legs on Thursday and keep Friday as a rest day.
    Last edited by Mike8888; 09-03-2013 at 06:17 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  20. #45
    M&S Elite Member Mike8888's Avatar
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    Saturday 8.31.13

    Chest and Back

    Warm ups 1 x 20 Decline Push ups using push up bars -Super Set w/ 1 x 20 wide grip overhand Pull ups.
    Flat Bench 3 x 10, 8, 6 -Super Set w/ one arm DB rows 3 x 10, 8, 6
    Flies 3 x 10, 8, 6
    Super set w/ bent barbell rows
    Crunches 3 x 20 - Hanging knee raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  21. #46
    M&S Senior Member JamesWarren's Avatar
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    Quote Originally Posted by Mike8888 View Post
    Thanks James. I think it will be relatively easy to get back to 190lbs because muscles have a memory. I'd like to get to 200 and beyond eventually. I'm turning 52 years old in a few weeks and I work out here at home with no spotter so safety is a big concern and I don't have the right gym mats to be able to drop heavy weights on the floor. I may get a gym membership if I can get the company to pay for it.
    One benefit I saw with working out alone is that form means everything. You can gain because you tend to concentrate more in the exercise. Plus using DBs for heavy work is as safe as you can get with no spotter.

    Even being at the gym there are times where there is no one around or no one that can really help.

    Hopefully the company will pay, more and more are about fitness. One company i worked for paid back $250 per year.
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

  22. #47
    M&S Elite Member Mike8888's Avatar
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    Quote Originally Posted by JamesWarren View Post
    One benefit I saw with working out alone is that form means everything. You can gain because you tend to concentrate more in the exercise. Plus using DBs for heavy work is as safe as you can get with no spotter.

    Even being at the gym there are times where there is no one around or no one that can really help.

    Hopefully the company will pay, more and more are about fitness. One company i worked for paid back $250 per year.
    $250. is the figure that has been mentioned in recent discussions. Fingers crossed! Working out alone has been great with respect to strict form on all movements. I would like to see what my 1 rep max is on DL, Squats and Bench from time to time. I miss the leg press machine, hyperextension, lat pull down, low rows, rope crunches etc. My 50lb adjustable dumbbells are too light for heavy work now but I have the new (to me) 310lb Olympic weight set and power rack to work with.
    Last edited by Mike8888; 09-02-2013 at 09:43 AM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  23. #48
    M&S Elite Member Mike8888's Avatar
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    Sunday 9.1.13
    Legs and Abs
    Squats 4 x 15, 10, 10, 8
    Leg Extensions 4 x 15, 10, 10, 8
    Leg Curls 4 x 15, 10, 10, 8
    Standing Calf Raises 2 x 15, 10
    Seated calf raises 2 x 15, 10
    Crunches on incline bench 3 x 20
    Hanging knee raises 3 x 20
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  24. #49
    M&S Elite Member Mike8888's Avatar
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    9.2.13 Arm Workout

    Standing dumbbell curls 4 sets, 15, 10, 10, 8
    Seated dumbbell curls 3 sets, 10, 8, 8
    Concentration curls 3 sets 10
    Tricep extensions 3 sets 10
    Tricep kick backs 3 sets 10
    Wrist curls 4 sets, 15, 10, 10, 8
    Reverse wrist curls 3 sets 10
    ABs
    crunches 3 x 20 hanging leg raises 3 x 15
    Feeling great! Back to work tomorrow
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  25. #50
    M&S Elite Member Mike8888's Avatar
    • Join Date
      Aug 2013
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    Default

    9.3.13 Tuesday
    Shoulders and Abs
    Seated press 3 x 10
    DB reverse fly 3 x 10, 8, 8
    Military press 4 x 10,8, 8, 6
    DB Laterals 2 x 10
    DB Shrugs 2 x 10
    Upright rows 2 x 10
    super set rows and shrugs
    Crunches 3 x 20
    Hanging knee raises 3 x 15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

 

 

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