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Wikked1
08-09-2011, 06:07 AM
If you thought I stopped lifting youíd be wrong. I just quit typing about it. It wasnít as much fun as when I first joined. It was a small board then and I was a younger man but Iím still doiní OK. I just need some coaching and friendly advice,drop in and say whatís up any time.

About me: Iím 47 and good with it. 6í2Ē 210 lbs. Maybe Iíll post up a recent shot some time ,Iím a grandfather ,an IT guy, a biker ,a rocker and an avid skier. Iíve been working out without fail for the past 9 plus years, so Iíve been around the block. Take it from me, find out what works for you and do as little of it as possible as long as it promotes lean tissue growth! Consistency and day after day ,week after week, month after month, year after year, thatís what builds a better body.

Bodies come and go in the gym just like the boards,anyway listen welcome to my journal, thanks for stopping by.

My workout is a very loose interpretation of HST and this most recent workout I read about here. Right now I am aiming for losing about 10-12 lbs or hey just dropping BF percent would be good too.



Monday Back & Chest & The DREAD

WGPU (wide grip pull ups)
BWx10
+25x6
+35x6
+45x5
+55x3
BWx7

IDBP (incline Dumb Bell Press)
I havenít flat benched since 2007 (shoulder surgery ,call it Weaver-Dunn procedure) So I do incline ONLY with the bench at around 30-45 degrees.
80X10
90x7
100x6 (PR)

RevPDF (Reverse Pec Dec Flies)
(uhm not sure pounds or kg) doesnít matter this is a machine so itís just a number anyway.
135x10x1
150x6x3
165x6x3

2 Pulley Cable Flies
70x8
90x6
100x6
100x6
100x6
70x13

Not a ton of exercises and mostly a 6x6 routine (except with the IDBP) since it was a PR , I quit while I was ahead. My current gym DBs stop at 100 lbs. Anyway I am starting with a minimum of 30 minutes of cardio every time I am in the gym,as much as I HATE it! Combined with dropping the recreational Ales this should get me started. 15 minutes Rowing,25 minutes spinning bike.

Coke
08-09-2011, 09:27 PM
No question in my mind, knew you were still about it and keeping things in tact with your workout plans.

You have been a great supporter in the past, glad to see you posting an update. Good luck with all future goals.

Wikked1
08-11-2011, 07:22 AM
A little background here,Iíve been plagued with lower back and hip joint problems most of this year, I was once squatting 405 for 3 reps but the debilitating pain that would ensue for weeks afterwards was hardly worth it. Chiropractic adjustments provided minimal relief,at any rate I backed WAY off from squats and moved to leg presses in the 20 rep range. Good but I still believe the squat is one of the best exercises. At any rate after some time with my doc and more of the same old routine of x-ray,orthopedics, bullshit my wife suggested I give her celebrex a trial. No surgery,just take one every day, well Iíll be damned ,since all the orthopedists here want to do is carve you up and rape your insurance company Iím opting for the celebrex and giving the orthopedist office the middle finger,these are the same clowns I let at my shoulder and well Iím not entirely convinced I should have let them cut me up but I was in so much pain that I was having to pop 100mg vicodin like candy just to sleep at night.

Anyway LEGS
Squats
135x10
225x6
245x6
265x6
275x6
285x3
225x6x2

Seated Leg Curl Machine
Yeah almost all the machines are kgÖ.but again since these are machines itís really not representative of true weight ,itís really just a number.
45x6
55x6
65x6
75x3
65x6x2

Leg Extension
75x6
85x6
95x6
105x6x3

Calf Raises on Leg Press Machine
100x10x4
100x8x4
Using slow 5 second reps
Oh and by the way my calfs suck they simply donít grow, no matter what I do. So I got chicken legs, so what? Itís pretty much the same on my forearms some muscles I just havenít found the right formulae for real growth.

THE SUCK
15 mins hybrid elliptical 25 mins spinning bike :whiner:

Coke
08-11-2011, 06:54 PM
Made good with the squats regardless, good luck in dealing with and making a way out of your plight.

Wikked1
08-16-2011, 08:51 AM
Thanks for the words of encouragement Coke!

I'm tired,worked ,shoulders and gobs of cardio over the weekend,then those B@$T@RD$ at Sam Adams released Octoberfest and of course you can't have "just one".....anyway......

Yesterday was Back & Chest

WGPU
BWx6x2
+25x6
+45x6x2
BWx8

Next week I'm swapping grips or something just for a change.

IDBP
85x7
95x7
100x6

Still managing the 100's solo ,I'm still pumped about that!

RPDF
140x6
150x6x5

Standing Cable Flies
70x8
80x6
90x6
100x6x2
70x8

Lo Row
165x6x6

40 mins cardio split Hybrid Elliptical,Treadmill

I may even swap to an all cardio workout for a while,yeah I know it's unlikely but it could happen!