Reply
Results 1 to 15 of 15
  1. #1
    Registered User pasty64's Avatar
    Join Date: Aug 2016
    Age: 39
    Posts: 36
    Rep Power: 0
    pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50)
    pasty64 is offline

    Stay the Path? Or Time for a Change?

    I started weight training about 4 years ago and haven't seen much of a result and I'm completing either just giving up or going a different direction and just focus on fitness. I'm going on 40 this year and currently weight is about 165lbs, natural weight is about 155ish and I'm 6 foot. I'm a naturally skinny guy, small arms and legs especially. I've had a few different approaches through-out my journey but feel like that last year or more I've had a pretty solid effort. I workout at home and have a good collection of equipment including squat stand, weights, dumbbells up to 50lbs, ez bar, plus a home gym that allows me to do lat pull downs, leg extensions, tricep pull downs and more. I've greatly increased my calorie intake at about 3300 cals, 160g of protein and carbs are about 300. Most of my weight I've put on is in the mid section but not much muscle. I've been eating like a horse lately and that's the result. I use to track everything I ate but it ruled my life and I stopped. I now just focus on getting protein, cals and carbs while trying to keep salt, sugar and fat low while eating as clean as I can and get the right nutrition with water. Only supplements I take are creatine, protein powder, the occasional mass gainer for my cals and carbs are low that day and every once and awhile pre work out if I'm feeling sluggish.

    My currently plan was taken online but modified abit to fit my equipment.

    Day 1
    Bench Press, heavy about 6 reps and 4 sets
    Pull Ups, as many as I can do (8ish) for 3 sets
    Incline Press, lighter for 10 reps and 4 sets
    Row for 10 reps and 4 sets
    Tricep pull down, 12 to 15 reps for 4 sets
    Tricep push down 12 to 15 reps for 4 sets
    Chest Flies 10 reps for 3 sets

    Day 2
    Seated Shoulder Press, heavy at 6 reps for 4 sets
    Side Raise 10 to 12 reps for 3 sets
    Anrold Press 12 reps for 3 sets
    Curls heavy for 10 reps and 3 sets
    hammer curl 10 reps and 3 sets
    Ez Bar curl narrow grip for 12 reps and 3 sets

    Day 3
    Squats heavy 6 reps for 4 sets
    Leg Ext 15 reps for 4 sets
    Calf raise 20 reps for 4 sets
    Leg curl 10 reps for 3 sets
    RDL's 8 reps for 3 sets
    Ab work varies, usually weighted sit ups for 4 set and Russian twist for 4 sets.

    These are about a 60 minute workout. My rest days kind of go by my kids schedule, I try to take my rest days the days they are with me but I am taking rest days twice a week. Because of this schedule I've had to back away from other workout plans because they just didn't fit my life.


    So is this plan complete crap? Is it too much volume? Should I be doing super sets, I try to super set the arm movements with another body part. Is my diet a larger issue than I think. I was considering going back tot he Viking plan that is on here. There is so much information available it's hard to understand what I should really be doing. I was going to a commercial gym for a bit but because of Covid and time issues I stopped and invested in more home equipment.
    Last edited by pasty64; 01-25-2022 at 06:30 AM.
    Reply With Quote

  2. #2
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 3,340
    Rep Power: 11410
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    Please NEVER give up

    I suggest you try a plan like my own…

    Im 55 and still making gains. I train for about 75-90 minutes every other day and eat 5 or six times a day and love it.

    You can read thru my training journal and see my new tracking sheets which are life changing!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  3. #3
    Registered User pasty64's Avatar
    Join Date: Aug 2016
    Age: 39
    Posts: 36
    Rep Power: 0
    pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50)
    pasty64 is offline
    Originally Posted by coachcalande View Post
    Please NEVER give up

    I suggest you try a plan like my own…

    Im 55 and still making gains. I train for about 75-90 minutes every other day and eat 5 or six times a day and love it.

    You can read thru my training journal and see my new tracking sheets which are life changing!
    Maybe I'm just missing it but where do I see your plan or journal?
    Reply With Quote

  4. #4
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 3,340
    Rep Power: 11410
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    How’s it going?

    You really don’t mention how you actually push for progression. You also seem to lack enough frequency of training. What I’m showing you below hits each muscle every four days. I am also giving a suggestion for progress with rep goals.

    I’ll suggest a simple progression method that works fantastic based on the general rep ranges you posted.

    Try grouping your body parts like this* as it will add freedom and flexibility to your schedule.

    Torso- chest/back/ delts

    *add five pounds to the bar any time you can do 10 perfect reps. Perform 3-5 sets as tolerated.

    Bench press/ pull-ups
    Incline/ rows
    Shoulder press
    Upright rows
    Side lateral raises *add when you can do 15
    Situps- @as many reps as possible each set


    Take a day off, get responsibilities done, prepare foods.



    Legs/arms
    Squats *add when 8 reps reached
    Front squats * add when 10 reps reached
    Leg ext *add when 12 reps reached
    Leg curls * add when 12 reps reached
    Calf raises * add when 20 reps reached

    Barbell curls/pushdowns * add when 10 reps reached
    Db curls/skull crushers * add when 10 reps reached



    Take another day off and continue to lift every other day alternating workouts.

    Enjoy flexible sets,rep ranges etc, but always try to break previous rep records. Pick upper limit of reps as goal and add when you reach the goal.
    Rest 2-3 min between sets but when possible supersetting pushes with pulls to save time.


    For food, eat fats, egg yolks, cheese , nuts….helps with testosterone.
    Get your 200ish grams of protein in 4-5 meals and at the very least, match that in carbs.
    Last edited by coachcalande; 01-25-2022 at 08:32 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  5. #5
    Registered User pasty64's Avatar
    Join Date: Aug 2016
    Age: 39
    Posts: 36
    Rep Power: 0
    pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50) pasty64 will become famous soon enough. (+50)
    pasty64 is offline
    Originally Posted by coachcalande View Post
    How’s it going?

    You really don’t mention how you actually push for progression. You also seem to lack enough frequency of training. What I’m showing you below hits each muscle every four days. I am also giving a suggestion for progress with rep goals.

    I’ll suggest a simple progression method that works fantastic based on the general rep ranges you posted.

    Try grouping your body parts like this* as it will add freedom and flexibility to your schedule.

    Torso- chest/back/ delts

    *add five pounds to the bar any time you can do 10 perfect reps. Perform 3-5 sets as tolerated.

    Bench press/ pull-ups
    Incline/ rows
    Shoulder press
    Upright rows
    Side lateral raises *add when you can do 15
    Situps- @as many reps as possible each set


    Take a day off, get responsibilities done, prepare foods.



    Legs/arms
    Squats *add when 8 reps reached
    Front squats * add when 10 reps reached
    Leg ext *add when 12 reps reached
    Leg curls * add when 12 reps reached
    Calf raises * add when 20 reps reached

    Barbell curls/pushdowns * add when 10 reps reached
    Db curls/skull crushers * add when 10 reps reached



    Take another day off and continue to lift every other day alternating workouts.

    Enjoy flexible sets,rep ranges etc, but always try to break previous rep records. Pick upper limit of reps as goal and add when you reach the goal.
    Rest 2-3 min between sets but when possible supersetting pushes with pulls to save time.


    For food, eat fats, egg yolks, cheese , nuts….helps with testosterone.
    Get your 200ish grams of protein in 4-5 meals and at the very least, match that in carbs.
    Ill give that a try.

    I do progressive overload. I try to add 5lbs to compound lifts every second week or as I push past my rep range.

    I've never been a 100% clear of rep ranges for different exercises. Are my reps in check with what I listed above?
    Reply With Quote

  6. #6
    temporary illusion supramax's Avatar
    Join Date: Mar 2014
    Posts: 6,431
    Rep Power: 37180
    supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000)
    supramax is offline
    Originally Posted by pasty64 View Post
    I started weight training about 4 years ago and haven't seen much of a result and I'm completing either just giving up or going a different direction and just focus on fitness. I'm going on 40 this year and currently weight is about 165lbs, natural weight is about 155ish and I'm 6 foot. I'm a naturally skinny guy, small arms and legs especially. I've had a few different approaches through-out my journey but feel like that last year or more I've had a pretty solid effort. I workout at home and have a good collection of equipment including squat stand, weights, dumbbells up to 50lbs, ez bar, plus a home gym that allows me to do lat pull downs, leg extensions, tricep pull downs and more. I've greatly increased my calorie intake at about 3300 cals, 160g of protein and carbs are about 300. Most of my weight I've put on is in the mid section but not much muscle. I've been eating like a horse lately and that's the result. I use to track everything I ate but it ruled my life and I stopped. I now just focus on getting protein, cals and carbs while trying to keep salt, sugar and fat low while eating as clean as I can and get the right nutrition with water. Only supplements I take are creatine, protein powder, the occasional mass gainer for my cals and carbs are low that day and every once and awhile pre work out if I'm feeling sluggish.

    My currently plan was taken online but modified abit to fit my equipment.

    Day 1
    Bench Press, heavy about 6 reps and 4 sets
    Pull Ups, as many as I can do (8ish) for 3 sets
    Incline Press, lighter for 10 reps and 4 sets
    Row for 10 reps and 4 sets
    Tricep pull down, 12 to 15 reps for 4 sets
    Tricep push down 12 to 15 reps for 4 sets
    Chest Flies 10 reps for 3 sets

    Day 2
    Seated Shoulder Press, heavy at 6 reps for 4 sets
    Side Raise 10 to 12 reps for 3 sets
    Anrold Press 12 reps for 3 sets
    Curls heavy for 10 reps and 3 sets
    hammer curl 10 reps and 3 sets
    Ez Bar curl narrow grip for 12 reps and 3 sets

    Day 3
    Squats heavy 6 reps for 4 sets
    Leg Ext 15 reps for 4 sets
    Calf raise 20 reps for 4 sets
    Leg curl 10 reps for 3 sets
    RDL's 8 reps for 3 sets
    Ab work varies, usually weighted sit ups for 4 set and Russian twist for 4 sets.

    These are about a 60 minute workout. My rest days kind of go by my kids schedule, I try to take my rest days the days they are with me but I am taking rest days twice a week. Because of this schedule I've had to back away from other workout plans because they just didn't fit my life.


    So is this plan complete crap? Is it too much volume? Should I be doing super sets, I try to super set the arm movements with another body part. Is my diet a larger issue than I think. I was considering going back tot he Viking plan that is on here. There is so much information available it's hard to understand what I should really be doing. I was going to a commercial gym for a bit but because of Covid and time issues I stopped and invested in more home equipment.
    You're doing too much. Focus on squats, deadlifts and Farmers' Walks and alternate overhead pressing with chest presses and dips. Ditto for chinups, rows and cleans. Do the other stuff you do at the end of your workouts if you have the time and energy, but not at the expense of the main lifts. I also highly recommend explosive kettlebell swings and the Spiderman Crawl.
    It is no measure of health to be well adjusted to a profoundly sick society.
    Reply With Quote

  7. #7
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 3,340
    Rep Power: 11410
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    Originally Posted by pasty64 View Post
    Ill give that a try.

    I do progressive overload. I try to add 5lbs to compound lifts every second week or as I push past my rep range.

    I've never been a 100% clear of rep ranges for different exercises. Are my reps in check with what I listed above?

    Progression and consistent stimulation with a large enough volume dosage matters a lot more than the rep range.

    I started doing this and it’s LIFE CHANGING…

    I make a PR chart as shown here:

    https://www.youtube.com/watch?v=qi0CR11eT8s

    This is only an example, not my actual records…


    Reps….Bench….squat
    1……….400………435
    2………385………..420
    3……….375………410
    4……….365………410
    5………365……….410
    6………345……….385
    7……..335………..365
    8……..305……….355
    9……….305………..320
    10…….290………315

    All of the way to 20 reps


    What you do is train as hard as you can in whatever rep range you prefer, pyramid, revere pyramid, straight sets….makes no difference as long as you are always trying to break previous rep records. Give yourself a wider range…all of the way to 20-25.


    For example let’s say you are benching

    1. 185x11*
    2.195x8*
    3. 205x6
    4. 215x4
    5. 225x3*

    The * is a new rep record and you update your charts. Soooo motivating and satisfying.
    Last edited by coachcalande; 01-25-2022 at 03:43 PM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  8. #8
    temporary illusion supramax's Avatar
    Join Date: Mar 2014
    Posts: 6,431
    Rep Power: 37180
    supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000)
    supramax is offline
    Originally Posted by coachcalande View Post
    Progression and consistent stimulation with a large enough volume dosage matters a lot more than the rep range.

    I started doing this and it’s LIFE CHANGING…

    This is only an example, not my actual records…


    Reps….Bench….squat
    1……….400………435
    2………385………..420
    3……….375………410
    4……….365………410
    5………365……….410
    6………345……….385
    7……..335………..365
    8……..305……….355
    9……….305………..320
    10…….290………315

    All of the way to 20 reps


    What you do is train as hard as you can in whatever rep range you prefer, pyramid, revere pyramid, straight sets….makes no difference as long as you are always trying to break previous rep records. Give yourself a wider range…all of the way to 20-25.


    For example let’s say you are benching

    1. 185x11*
    2.195x8*
    3. 205x6
    4. 215x4
    5. 225x3*

    The * is a new rep record and you update your charts. Soooo motivating and satisfying.
    The "All of the way to 20 reps" if you start with a one rep max as you seem to indicate, looks like a recipe for injury. What's the warmup prior to the single rep set?

    Also, it's impossible to always do more/lift heavier.
    It is no measure of health to be well adjusted to a profoundly sick society.
    Reply With Quote

  9. #9
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 3,340
    Rep Power: 11410
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    Originally Posted by supramax View Post
    The "All of the way to 20 reps" if you start with a one rep max as you seem to indicate, looks like a recipe for injury. What's the warmup prior to the single rep set?
    Pyramid or ramp is warmup when doing a single or anything else in heavy end of rep range.

    My single is not a true 1 rm on these sheets instead, it’s simply the last set of a pyramid…see the actual tracking sheets (I already broke 23 more PRS today so needs updating!

    https://www.youtube.com/watch?v=qi0CR11eT8s
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  10. #10
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 3,340
    Rep Power: 11410
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    Originally Posted by supramax View Post
    The "All of the way to 20 reps" if you start with a one rep max as you seem to indicate, looks like a recipe for injury. What's the warmup prior to the single rep set?

    Also, it's impossible to always do more/lift heavier.
    Now that I reread your post, it’s clear that I led you to misunderstand, those are NOT sets starting with a single, it’s a PR chart showing the best weight ever used at each rep marker.
    Last edited by coachcalande; 01-25-2022 at 03:50 PM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  11. #11
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 3,340
    Rep Power: 11410
    coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000) coachcalande is a splendid one to behold. (+10000)
    coachcalande is offline
    Here is the arm workout I just finished. These are my actual journal notes. Each * is a new weight/rep PR that needs to be placed into the chart. I did legs this am and busted a bunch of PRs too.

    11 more PRs! What a day!

    Pushdowns
    117x15*
    127x12*
    136x8*
    146x7*
    156x4*

    Ez curls
    94x15*
    104x11*
    114x7
    124x6
    134x5*

    Skull crushers
    145x20*
    155x16*
    165x10
    175x10
    185x7( back cramp)

    Alt db curls
    45x11*
    45x8
    45x8
    45x9
    45x8…big volume gain

    Incredible.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  12. #12
    temporary illusion supramax's Avatar
    Join Date: Mar 2014
    Posts: 6,431
    Rep Power: 37180
    supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000)
    supramax is offline
    Originally Posted by coachcalande View Post
    Now that I reread your post, it’s clear that I led you to misunderstand, those are sets starting with a single, it’s a PR chart showing the best weight ever used at each rep marker.
    I'm still not sure what you're proposing.
    It is no measure of health to be well adjusted to a profoundly sick society.
    Reply With Quote

  13. #13
    temporary illusion supramax's Avatar
    Join Date: Mar 2014
    Posts: 6,431
    Rep Power: 37180
    supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000)
    supramax is offline
    Originally Posted by coachcalande View Post
    Here is the arm workout I just finished. These are my actual journal notes. Each * is a new weight/rep PR that needs to be placed into the chart. I did legs this am and busted a bunch of PRs too.

    11 more PRs! What a day!

    Pushdowns
    117x15*
    127x12*
    136x8*
    146x7*
    156x4*

    Ez curls
    94x15*
    104x11*
    114x7
    124x6
    134x5*

    Skull crushers
    145x20*
    155x16*
    165x10
    175x10
    185x7( back cramp)

    Alt db curls
    45x11*
    45x8
    45x8
    45x9
    45x8…big volume gain

    Incredible.
    Did a double take. I get you, now!
    It is no measure of health to be well adjusted to a profoundly sick society.
    Reply With Quote

  14. #14
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 5,776
    Rep Power: 40415
    paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000)
    paulinkansas is offline
    Originally Posted by supramax View Post
    You're doing too much..
    I do 6 sets a week per body part. But I take each set pretty close to the point where I can not maintain proper form.
    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For traveling workers.
    Reply With Quote

  15. #15
    temporary illusion supramax's Avatar
    Join Date: Mar 2014
    Posts: 6,431
    Rep Power: 37180
    supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000) supramax has much to be proud of. One of the best! (+20000)
    supramax is offline
    Originally Posted by paulinkansas View Post
    I do 6 sets a week per body part. But I take each set pretty close to the point where I can not maintain proper form.
    That's a bodybuilder approach. How many parts do you break up the body into?
    I get accused of being a Rippetoe fan sometimes, but I favor training as many muscles at the same time as humanly possible... training the system as a whole rather than the separate parts.
    It is no measure of health to be well adjusted to a profoundly sick society.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
We support Ukraine and condemn war. Push Russian government to act against war. Be brave, vocal and show your support to Ukraine. Follow the latest news HERE