Getting stronger in my late 30s and beyond! :)

[Halo]

Way to get after it CP, this consistent level of work will get you where you want to go. Just wanted to mention the 30's thing is making me feel real old at very soon to be 46 LOL... Great log!

 

[cappicard]

Thanks, Halo! I'm very pleased with how strong I am on the squats. Had to break that mental barrier (and the belt helps with that). My quads thrive on high volume like that.

I'm only 37. I feel and look better than I was at 21.

 

[cappicard]

Date: 6 May 2012

Smolov - Intro Mesocycle, Day 4

walking bb lunges
60x10/10
70x10/10
80x8/8
70x6/6

bench press
185x6
185x6
205x5
185x5
135x14

seated flyes
220x6
220x6
220x6

db bench press
70x6
65x5
55x12

seated chest press
180x6
180x5
180x5

bb decline press
185x6
195x5
185x5

iso-lateral chest press
62x8
62x8
52x7

iso-lateral super incline press
56x8
66x8
81x6

Comments
Those lunges were a bitch, even at a lighter weight.

 

[cappicard]

Date: 7 May 2012
Gym Bodyweight: ~208lb

Smolov - Intro Mesocycle, Day 5

walking bb lunges
50x10
50x10
60x10
70x10
80x10
90x10

bent bb rows
185x8
205x8
225x6
245x5

lat pulldowns
180x8
180x8
160x8

pullups
wide: BWx8
Narrow: BWx8

standing alternate db curls
40x8
45x8
35x8

Comments
My quads are really burning after those lunges. Got a very huge pump in my arms.

 

[cappicard]

Date: 7 May 2012

Smolov - Intro Mesocycle, Day 6

walking bb lunges
70x10
70x10
80x10
90x10
100x10

seated db shoulder press
50x8
55x8
55x8

front db raises
30x10
35x8
40x6

side db raises
25x8
25x7
25x5

bent-over rear db flyes
25x8
30x6

bb shrugs
225x8
275x8
315x8
225x12

Comments
Lunges - I hates 'em. I tried a wide grip on the shrugs. Yikes, my traps got fried much more that way.

 

[cappicard]

Date: 11 May 2012
Gym Bodyweight: ~212lb

Smolov - Intro Mesocycle, Day 7

squats
135x5
185x3
205x3
225x2
255x2
255x2
135x12

dips
BWx8
BWx6
BWx6

close grip bench press
95x10
135x8
185x5

triceps pushdowns (rope attachment-slow negatives)
65x8
65x8
72.5x8

standing alterating db curls
35x8
40x8
40x8

bb curls
95x8
95x8
95x8

Comments
This felt great. My squats ramped up nicely. When I was doing the barbell curls (the actual 45lb barbell with plates), my bis and forearms cramped up big time torward the end of each set.

 

[cappicard]

Quick form check from tonight. This was an extra single at 255lb.

Forgive me for the weird angle, but I felt good and deep with that.

 

[cappicard]

Date: 12 May 2012
Gym Bodyweight: ~209lb

Smolov - Intro Mesocycle, Day 8

squats
135x5
155x3
185x3
205x3
225x3
255x3
255x1

bench press
185x3
205x3
225x2
negatives 185x5
negatives 185x5
negatives 185x5

seated chest press (negatives)
180x6
180x5
180x5

iso-lateral wide chest press (negatives)
92x8
117x6
117x5

pushups
BWx16

Comments
Tried some negatives on my press exercises. Those left me with the biggest pumps yet. I tried shooting a video of my squats. But, even with the weird angle you can still tell I am hitting the sides of the squat rack.

 

[cappicard]

Date: 13 May 2012
Gym Bodyweight: ~206lb

Smolov - Intro Mesocycle, Day 9

squats
135x5
155x5
185x5
205x5
225x3
255x5
225x5
205x8
185x20

lat pulldowns
110x10
140x8
140x8 (negatives)
140x8
160x8
180x5

bent bb rows
225x8
250x8
260x3

pullups
BWx8
BW+10x8
BW+25x4

db rows
130x8
140x6
150x6

Comments
Very solid squatting. I even tried 20 reps at 185. I was breathing heavily. I almost lost my balance after racking that.
When I tried some negatives on the pulldowns, I got such a huge back pump (but I hate those. LOL).

 

[cappicard]

Date: 14 May 2012

military press
65x10
75x8
85x8
95x8
105x8
115x6

seated db shoulder press
50x8
50x8
55x8

iso-lateral shoulder press
55x10
80x8
90x7
100x6

seated reverse flyes
150x8
160x8
170x8
180x8

bb shrugs
315x8
315x8
315x8
315x8

Comments
My quads cramped up during my military press... ow... but my shouders still got trashed nicely. Right now my traps are sore.

 

[jandj0821]

NIce volume Cap. Squat and back in the same workout.. OUCH nice job

 

[cappicard]

Thanks. Yeah, Im still feeling the widowmakers 2 days later.