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Freak's Training Log

genetic freak

genetic freak

VIP Member
Dec 28, 2015
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Good job man . One thing I have noticed is you have great strength in all areas.
Thanks brother. Other than squat, because I am old, pressing is my weakest point after a couple shoulder surgeries. I do not f**k around when pressing. If I feel at all uncomfortable, I am either done, dropping the weight or switching exercises. I used to press with reckless abandon, but not anymore.

Another think to think about for your own training, especially with your schedule, DC training. DC is 100% the reason I am able to push the weight I can. It works for us older guys just as well as the younger guys. We just need to adjust the rep range from the 6-8 to 8-12 for the first sets.
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
Thanks brother. Other than squat, because I am old, pressing is my weakest point after a couple shoulder surgeries. I do not f**k around when pressing. If I feel at all uncomfortable, I am either done, dropping the weight or switching exercises. I used to press with reckless abandon, but not anymore.

Another think to think about for your own training, especially with your schedule, DC training. DC is 100% the reason I am able to push the weight I can. It works for us older guys just as well as the younger guys. We just need to adjust the rep range from the 6-8 to 8-12 for the first sets.
Yeah I will look into it. I've pulled 57 hrs in a steel shop this week by the time this day is over. Makes lifting tough
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
930
940
It is funny being back on a more traditional DC training routine. When I am in the gym I do not feel like I am putting in as much work, but within an hour or so post gym I am completely wrecked. I am sitting here thinking, I do not remember working my muscle that hard, but damn.

Hack squat (5) feeder warm up sets, 690 lbs x 13
Standing hamstring curl 3x10, 58 lbs x 10/10/10 (15 breath rest pause between working sets. The reason I was able to get 10 reps on each subsequent working set is due to changing my body angle. The first set I am pretty much straight up and down, the second set I am leaning forward a bit and the third set I am leaning forward farther. I could have done some more reps, but still nursing the tear a bit.)
SLDL stretch 60 seconds
Leg extensions 250 lbs for a muscle round
Quad stretch 60 seconds
Bench dips (4) feeder warm up sets, 180 lbs x 20/8/8 (15 breath rest pause between working sets. These were way too easy, but it is difficult to load plates on your legs by yourself, so the reps are extremely slow. I usually stop at 4 plates when by myself, 6 plates when I have a spotter and 8 plates if I have two spotters.)
Band tricep stretch 60 seconds
Seated dumbbell curls (3) feeder warm up sets, 55 lbs x 10/6/5 (15 breath rest pause between working sets. The pump killed me. I may have to move biceps in front of triceps next time.)
Band bicep stretch 60 seconds
Seated calf extensions 250 lbs x 25/25/25 (30 second stretch after each set. The machine only goes to 250, so I am stuck here.)
Adductor (2) feeder sets, 225 lbs x 11 + 4 partials
Abductor (2) feeder sets, 225 lbs x 10 + 5 partials (This is down from last time, but I was pretty worn out by the time I got here.)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
930
940
60 minutes on the treadmill, followed by a lot of fishing then another 60 minute walk this evening.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
930
940
Incline dumbbell fly 4x8 (warm up)
Incline dumbbell press (2) feeder sets, 150 lbs x 13/4/1 (15 breath rest pause between working sets.)
Incline dumbbell fly stretch 2x30 seconds (The pump was too great in my forearms to hold it for 60 seconds.)
Hammer strength iso lateral row (5) feeder sets, 5 plates (238 lbs each side) x 15/8/5 (15 breath rest pause between working sets. I forgot I was not supposed to do a rest pause for back thickness.)
Wide grip lat pull downs (3) feeder sets, 260 lbs x 8/220 lbs x 5/180 lbs x 5/140 lbs x 9 (drop set)
Hanging lat stretch 60 seconds
Hammer strength side laterals 2x10, 2x8 (warm up)
Smith machine military press (2) feeder sets, 275 lbs x 10/4/3 (15 breath rest pause between working sets.)
Hand cuff stretch 60 seconds
Cross body band stretch 30 seconds
 
L

Lifter74

Senior Member
Mar 11, 2022
205
110
Incline dumbbell fly 4x8 (warm up)
Incline dumbbell press (2) feeder sets, 150 lbs x 13/4/1 (15 breath rest pause between working sets.)
Incline dumbbell fly stretch 2x30 seconds (The pump was too great in my forearms to hold it for 60 seconds.)
Hammer strength iso lateral row (5) feeder sets, 5 plates (238 lbs each side) x 15/8/5 (15 breath rest pause between working sets. I forgot I was not supposed to do a rest pause for back thickness.)
Wide grip lat pull downs (3) feeder sets, 260 lbs x 8/220 lbs x 5/180 lbs x 5/140 lbs x 9 (drop set)
Hanging lat stretch 60 seconds
Hammer strength side laterals 2x10, 2x8 (warm up)
Smith machine military press (2) feeder sets, 275 lbs x 10/4/3 (15 breath rest pause between working sets.)
Hand cuff stretch 60 seconds
Cross body band stretch 30 seconds
I sure hope you win you a trophy at an upcoming event. You definitely put the work in and what's even more impressive is how humble you are. You're a beast brother.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
930
940
I sure hope you win you a trophy at an upcoming event. You definitely put the work in and what's even more impressive is how humble you are. You're a beast brother.
Thanks brother. Just trying to put in the work and hope it comes out the way I want it to. Going back to a true DC routine is tough, as I want to be in the gym more, but I have to trust the process. At least I need to give it a solid 8-12 weeks to see how it works before I adjust. It worked well in my 20's, but at 45 it might not be the same outcome.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
930
940
Went swimming tonight for 60 minutes. It has been a while and it sucked for the first 5 minutes, but I settled in alright.
 
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