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  1. UncleAl

    Uncle Al's Training Log

    Fitness 1440 - Full Body Hanging Leg Raise x 25 x 3 Seated Cable Flye: 30x20, 35x20, 40x15x3 Hammer Strength Lat Pulldn: 150x12, 190x10, 240x8, 300x6, 240x12 Face Pull: 75x15x3 Hammer Cable Curl (rope): [Down the Stack] 120 to 105 to 95 to 85 to 75 x 10 Rope Pressdown: 75x15x3 Lightning Rounds...
  2. UncleAl

    Uncle Al's Training Log

    Fitness 1440 - Abbreviated Full Body Treadmill: 1/2 mile Pullup: 20 x 15,15,15,10,8,8 (71 in 7 minutes) Pushup x 40,30,25,20,20,20 (155 in 7 minutes) Squat: 30x50, 25x50x2 (150 in 6 minutes) Treadmill: 1/2 mile Standing DB Press: 40s x 10 x 3 Bodyweight: 162.8 • If I don't go out of town...
  3. UncleAl

    Uncle Al's Training Log

    Gold's Gym - Full Body One-Arm Cable Side Lateral: 20 x 20L/20R, 35 x 15/15, 40 x 10/10 x 2 Nautilus Incline Bench Press: 135x20, 225x10, 275x9, 275x6, 245x8 Cybex Row: 200x12, 230x12, 245x10x2 Seated One-Arm DB Curl: 30 x 12/12, 40 x 7/7, 40 x 6/6, 30 x 10/10 Cybex Overhead Tri Ext: 90x12...
  4. UncleAl

    Favorite Exercise?

    My sentiments exactly! After my degenerated lumbars made me give up heavy powerlifting, the only thing this geezer has been able to do to make the pups cry is strap on a heavy DB and yank my chin over the bar a few times.
  5. UncleAl

    Uncle Al's Training Log

    Garage Gym - Odds & Ends Face Pull: Black miniband x 25 x 4 Alternate DB Hammer Curl: 25s x 15 x 4 supersetted with Straight-Arm Pulldown: Blk mini x 15 x 4 One-Arm Floor Press: 35 x 15L/15R x 2, 55 x 20/20 Kroc Row: 55 x 40/40 One-Leg RDL: 55 x 10/10 x 2, 35 x 12/12 Sled Sprint: 50 x 10...
  6. UncleAl

    Uncle Al's Training Log

    Gold's Gym - PHAT A1. KB Swing: 40x20x4 A2. Standing DB Press: 30s x 15, 40s x 5, 50s x 6, 45s x 8 B1. Goblet Squat x 10 x 5 B2. Weighted Chin: 25 x 15,15,12,12,10 B3. Pushup x 25 x 5 Cardio (treadmill, walking): 1/2 hour Bodyweight: 161.9 Been on this program for five weeks. My systolic...
  7. UncleAl

    Favorite Exercise?

    Weighted pullups/chins
  8. UncleAl

    Uncle Al's Training Log

    Gold's Gym - Full Body One-Arm Cable Side Lateral: 15 x 20/20, 25 x 15/15, 30 x 12/12, 35 x 10/10 Hammer Strength Decline Bench Press: 150x15, 190x15, 240x6, 310x7, 310x6 Cybex Row: 170x10, 200x10, 225x10, 245x8, 245x10 Alternate Cable Curl (TUT): 40x10, 50x8x2 drop to 30x15 Matrix Seated Dip...
  9. UncleAl

    Uncle Al's Training Log

    I follow suit. Rest assured, no matter the original color, the backs will quickly become permanently brown after the second or third wear.
  10. UncleAl

    Uncle Al's Training Log

    Awww, that is so sweet, Liz! Royal blue & peach is trending…and would match my skin tone nicely. Please note: My thongs must be custom made with multi-ply material to contain and control my anaconda in case he becomes aroused. Inzer has my measurements and does a nice job.
  11. UncleAl

    Uncle Al's Training Log

    FRIDAY - Fitness 1440 - Full Body L Lateral (side lateral with external rotation): 15s x 10 x 3 Close Grip Bench Press: 95x5, 135x5, 165x5x2, 145x15 Straight Bar Cable Pulldown: 95x15, 105x15, 120x12x2 supersetted with EZ Bar Curl: 55x12, 65x10, 75x8x2 RDL: 95x8, 135x8, 175x8 Roman Chair Leg...
  12. UncleAl

    Uncle Al's Training Log

    Guess after not posting for so long, I should update my status, huh? I continued to compete in powerlifting until 2018 and did very well. Last I checked, my 475 lb deadlift was ranked in the all-time top five in the 165 lb class, age 70-74 division. Although I didn't put it together with an...
  13. UncleAl

    Uncle Al's Training Log

    Thanks, Trip. The post with the song was written nearly seven years ago. I just started logging here again this week. I'll be 77 in May and am a shadow of what I was then, but I think interfacing with you young 'uns again will be motivating.
  14. UncleAl

    Uncle Al's Training Log

    MONDAY: Gold's Gym - Full Body Lifefitness Side Lateral: 40x30, 65x20, 80x15 Hammer Strength Decline Bench Press: 150x15, 190x15, 240x12, 300x8 Hoist Row: 225x10, 315x8x2 Free Motion Alternate Cable Curl: 40x15, 50x12, 60x9 Matrix Seated Dip: 150x20, 165x15, 165x15 Precor Super Squat: 100x10...
  15. UncleAl

    The most weight you have seen Deadlifted

    In a competition last month, a 275 lb class lifter pulled 805. Also watched Mike Tuchscherer pull over 800 several years ago.
  16. UncleAl

    TUT - Time Under Tension Training

    Shortz nailed it. I find TUT effective for both hypertrophy and strength. For size, I like rest/pause (20-rep squats, 100 rep bar only curls) and drop sets (strip the bar bench press, down the rack/stack laterals, tri extensions, hammer curls). For strength, it's a given tempo with emphasis on...
  17. UncleAl

    ChrisLindsay9's Journal - "Lightweight Strong"

    Screw the Arnold. You set two PRs, both of which put you within the top 5 lifters in the 123s. Well done, Chris. Congratulations to you and your lady.
  18. UncleAl

    Uncle Al's Training Log

    Heading out of town for a couple of weeks. Training will be sporadic at best, but my joints can probably use the break.
  19. UncleAl

    Yomo's Log...

    WOW!!!!! Well done, young man, well done!!!
  20. UncleAl

    Aesthetical

    X3 You've always motivated me, my friend. Glad you've overcome the difficulties and am looking forward to watching you progress again.
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