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

[cappicard]

Date: 1 June 2012
Boulders for Shoulders!


seated db press
50x8
50x10
50x8
50x8


upright barbell rows
70x10
80x8
80x8
80x10
90x8


face pulls
30x10
35x10
42.5x10
50x10
50x10
57.5x8


barbell shrugs
275x6
225x8
225x8
negatives 185x7
negatives 185x6
negatives 155x8


Comments
My shoulders were pumped freaking huge!

 

[cappicard]

Date: 2 June 2012
Gym Bodyweight: ~206lb


The Wheels are grinding!


squats
135x8
160x8
185x8
210x8
245x7


hack squats
180x8 medium
180x8 narrow
180x8 medium
180x8 heels almost touching


angled leg press
5 pps x6
5 pps x8
6 pps x8
6 pps x8
6 pps x8


seated leg extensions
285x10
285x10
285x8
285x8


prone leg curls
100x10
130x8
140x6


Comments
I'm keeping my reps at least 8 reps as much as possible. My legs are very sore right now.

 

[cappicard]

gym bodyweight: ~210lb


The chesticles and tris


bench press
135x8
155x8
165x8
185x8
185x8
185x8
185x8


dips
BWx8
BWx8
BWx8


barbell decline press
135x8
185x8
185x8
185x7


palm-up triceps pushdowns
70x10
80x8
75x8
70x12


seated chest flyes
200x10
210x8
150x15


comments
Keeping with the 8-rep scheme. I had a huge chest pump going on here.

 

[cappicard]

Date: 5 June 2012 (previous workout was on 4 June 2012)
gym bodyweight: 210lb


The wings


pullups
BWx8
BWx8
BWx6


Deadlifts
225x6
250x8
300x6
315x6


bb rows
185x8
185x8
185x10


lat pulldowns
140x8
140x8
140x8


standing barbell curls
65x15
75x8

 

[cappicard]

Date: 7 June 2012


gym bodyweight: 211lb


Boulder Shoulders


seated shoulder press
45x8
45x8
50x12
50x10


Face pulls
25x15
30x15
35x15
42.5x15
42.5x15
50x10


Iso-lateral shoulder press
55x15
55x15
65x10


standing upright rows
80x10
80x10
70x12


Barbell shrugs
225x10
225x10
185x12


Comments
Face pulls, I loves them. Focusing on 8-15 reps on all sets. I feel my exercises much more this way. My bulk seems to be back on track. I just may reach my BW goal of 220 by fall or so.

 

[Go Away]

Is this a dirty bulk or lean bulk? 9 lbs of muscle over the summer would be some good shit!

 

[cappicard]

It's abit of a dirty one. But my strength is still going up.

 

[Go Away]

It's abit of a dirty one. But my strength is still going up.

Yessir! Get big.

 

[cappicard]

I've been hovering around 210 this past week.

 

[cappicard]

Gym Bodyweight: ~209lb


angled leg press
3pps x8
3pps x10
4pps x12
5pps x10
6pps x8


Squats
185x9
185x9
205x7
185x7
135x10


seated leg extensions
285x12
285x10
270x12
255x12


Prone leg curls
110x12
110x10
120x8


Standing calf raises
160x15
160x10


comments
Decided to do leg press first. My legs got trashed much more than doing squats first.

 

[cappicard]

Date: 11 June 2012
Gym Bodyweight: ~209lb

Chest/Triceps

Bench Press (Barbell)
135 × 8
185 × 7
185 × 9
135 × 10

Bench Press (Dumbbell, Incline)
50 × 8
50 × 8
55 × 9
50 × 10


Flyes (Cable, Upright)
55 × 12
65 × 12
75 × 6


Bench Press (Barbell, Decline)
135 × 8
135 × 8
155 × 8

Triceps Extensions (Cable, Bent-over)
30 × 10
30 × 15
35 × 15
40 × 15

Cable Pushdowns
65 × 12
72.5 × 8
80 × 6


Reverse Wrist Curls (Barbell)
40 × 8
40 × 7
30 × 9
30 × 7

Comments
Trying a new iPhone app for my log. And a few new exercises. I hate wrist curls, but my forearms got a huge pump from them (almost painful).

 

[cappicard]

Date: 16 June 2012
Gym Bodyweight: ~210lb

Shoulders and Calves

Shoulder Press (Dumbbell, Seated)
45 × 10
50 × 8
55 × 9

Standing Calf Raises (Barbell)
185 × 10 60
185 × 7
185 × 10

Upright Rows (Cable)
42.5 × 12
57.5 × 10
65 × 8


Standing Calf Raises (Dumbbell)
35 × 9
40 × 9
40 × 12

Behind-The-Neck Press (Barbell) (I hate this one!)
65 × 8
75 × 8
85 × 5


Rear Delt Row (Cable)
120 × 8
140 × 8
120 × 10

Seated Calf Raises (Dumbbell)
60 × 40
65 × 20
70 × 20


Shrugs (Barbell)
225 × 12
225 × 12
225 × 10

Comments
Shoulders felt pretty good. Calves will be hurting tomorrow. LOL