Daily Workouts

vmax · Dec 5, 2017

grasshopperglock said:
@pronstar @vmax

Do any of y'all use a step counter? How many steps is either of y'all average per day?

no I don't but I think the family is getting one of those new fangled watches for Christmas
I do use an app called My Net Diary
I track everything I eat and all of my exercise and water intake with that.
That one app has allowed me to really manage my food and calorie goals

grasshopperglock · Dec 6, 2017

Ugh it's cold. Motivation...

I keep forgetting there's a car in the garage with heated seats. The motorcycle can a take break.

Pampered.

grasshopperglock · Dec 6, 2017

Let press with the machine you put free weights on. 6x 45#. 3 sets of 8 reps.

Same machine, one leg at a time. 3 sets, 8 reps each leg. 110#.

Calf raises, Smith machine. 150#. 20reps x 3.

It's all rushing back....including the trauma shock of micro ripping the major muscles. Once the finer muscles catch up and I can stabilize heavier weight. Then Ill really push some weight on the leg press.

Tomorrow is my favorite. Triceps and forearms.

vmax · Dec 6, 2017

I'm following the teaching of Michael Matthews

Heavy weights/progressive overload, nutrition and rest and recovery

If you set down to do you first set of reps, the weight should be heavy enough that you can only get 6-7 in a set

If you can do more than that, the weight it too light to really work the muscle for maxium growth

I don't to super sets or burnout sets either.
When you do a bunch of reps with lighter weight and your muscle starts burning, that is just a build up of lactic acid and nothing more. That burn is not an indicator that you are doing any real good in building mass.

pronstar · Dec 6, 2017

I don't superset the same muscle group.

I superset alternating muscle groups, so one rests while the other works. Lather, rinse, repeat.

Gone are the days when I had the time to eat a sammich between sets LOL

Increasing the weight ad nauseam works great when you're young. Old joints and 25 years of lifting mean there's a limit to what we older guys are able to recover from.

Sent from my iPhone using Tapatalk Pro

grasshopperglock · Dec 6, 2017

I stay in the 6-8 rep, 3 sets zone. Heavy enough weight to reach failure at 6 reps on the first two sets. Same weight is used until failure happens at 8 reps on all three sets. Then it's an increase in weight to where the max is back to 6 reps on the first two sets.

Increase in weight is typically at 10#-15# on bigger groups. 5#-10# increase on the smaller stuff, like biceps, triceps.

grasshopperglock · Dec 6, 2017

pronstar said:
I don't superset the same muscle group.

I superset alternating muscle groups, so one rests while the other works. Lather, rinse, repeat.

Gone are the days when I had the time to eat a sammich between sets LOL

Increasing the weight ad nauseam works great when you're young. Old joints and 25 years of lifting mean there's a limit to what we older guys are able to recover from.

Sent from my iPhone using Tapatalk Pro

True that about recovery...

I stay in a perpetual state of pain. I'm currently sore as hell from the acid. By the end of the month the acid pain gos away and then it's plain muscle soreness. It never go's away except when your exercising.

grasshopperglock · Dec 7, 2017

Lord have mercy I'm sore. It plucking hurts. From my calfs to my shoulders. Chest. It hurts to raise my arms above my head. I'm not one for pharmaceutical garbage....but I snuck a naproxen last night. Absolutely drained and dog beat down. Pain strong enough to effect my mood.

Nothing but a thing. Time to exercise.

grasshopperglock · Dec 8, 2017

The acid has subsided and this weeks routine ends today. Starts over on Monday. Today is biceps. To include my least favorite of them all. Abs. I hate working the stomach.

Tell you what, Golds gym is the land of painted on yoga pants. B-dunk-E-dunk junk in the trunk. Roses and peaches. The good way....

grasshopperglock · Dec 10, 2017

Tomorrow is chest. The first week is always bubbling around finding the beginning weights on muscle groups. I've pushed hard to find the beginning. The acid isn't as bad. It catches up to me about two days, after the specific exercised group. I could barely walk on Friday. Exercised Wednesday. Per my age, I need a longer recovery.

First thing tomorrow is bench press. Flat and incline. Dumbbell rows. Then either cables or machine.

pronstar · Dec 11, 2017

DOMS
Delayed Onset Muscle Soreness. It's a thing.

The day after the next day tends to be the worst.

Sent from my iPhone using Tapatalk Pro

vmax · Dec 11, 2017

Got in an hour before work today
Talked with a trainer also.
Going to sign up for 4 sessions so he can help me on the dead lifts, military press and squats
I have not been doing those yet because I don't know the proper form and I don't want to get hurt

Those free weight lifts are the basis for a strong core and that's what I need to add to my program

grasshopperglock · Dec 14, 2017

This week totals. My starting weights.

Chest: Bench press, 90# plus the weight of the bar. Ill increase that by 20# next Monday. I don't want to ask for a spotter so Ill migrate to doing the bench press on the Smith machine. Both flat and incline. If I reach failure, twist and hook the bar, no problem. Dumbbell flys 60# each. Other stuff by machine. Fu¢king Golds says I can't drop weights.

Back: 4 pull ups (224# body weight). Supersetted to lighter weights on the pull up assist; Going through the whole weight stack 20# at a time. Other stuff is by machine.

Legs: leg press 450#x 4 sets of 8. Calf raises, 450#. Leg extension on machine 120#. Leg curl on machine 80#. Legs are my strongest area. In two more months the Ill be able to push 700#. Ill exercise with 500-600#. I can't explain it...Legs are my strongest.

Triceps: standing downward extension with a solid bar, 100#. Standing over head tricep extension using a rope, 70#. Standing downward extension using the rope, 70#. Standing downward extension using the rope, single arm, 40# each.

Tomorrow is biceps. I'm gonna try 50# on the easy curl bar using the arm curl seat. Last week it was 40# and I could reach 8 reps on all 3 sets fairly easy. I can't do it too quickly or Ill hurt myself. Then individual arms using a dumbbell, 20#. Ill increase the easy curl to something like 45#-50#. 30# dumbbells on the individual arm curls.

Biceps were taped. Starting diameter is 16 3/16". My age is mid 40's.

grasshopperglock · Dec 17, 2017

YES. Tomorrow I get to push weight. Third week on the chest. The exercises are becoming more defined and in the right order. I've walked the gym repeatedly. Looking at every machine and what it does. Bought wrist supports. Washed some mechanic gloves I had.

Chest is all good but come Tuesday, I'm gonna try to tear the hell out of my traps. I'm going to blast them like never before. Ill work them till I can't. It's going to hurt but that's ok.

grasshopperglock · Dec 22, 2017

Today ends the third week. I'm physically tore up. It hurts everywhere. No more acid pain. Muscle soreness now is the rule of the day. Not to mention the joint pain.

The routine is getting switched up. I've begun using '21's'. Especially on biceps and triceps. Ill try it Monday on chest. Then Tuesdays on my lats.

So it'll be, 7 reps of half movement going up off the chest. Upward movement until my elbows are level the to ground. Then the bar is lowered back to down to the chest. ~Getting a decent stretch on the pecs. Next 7 reps will be half movement going down. Arms extended but not locked. Barbell lowered till elbows are level. The last 7 reps are full range of movement. From chest all the way to extended(no lock). No rest between reps.

1.30 minute rest between sets. 3 sets total. If it does what it does on biceps and triceps. It'll give a lot better pump' to the muscles. I gotta dial in the weight for the right rhythm.

grasshopperglock · Dec 27, 2017

I've stabilized on the movements and forms. Starting Monday all weights will be logged. Ill write down the exercise and the maximum weight moved. Then week by week Ill increase the weights as appropriate for the muscle group.

This is where things get heavy.

pronstar · Dec 27, 2017

At 47 years old, I have to back-off if I feel joint pain...which means I don't push the weight I want to, unfortunately.

Sent from my iPhone using Tapatalk Pro

grasshopperglock · Dec 28, 2017

pronstar said:
At 47 years old, I have to back-off if I feel joint pain...which means I don't push the weight I want to, unfortunately.

Sent from my iPhone using Tapatalk Pro

We're not far apart in age. It's gonna hurt. As for joint pain, machines offer more isolation to the muscles. Free weights can tweak joints if your form is off.

Higher reps with lighter weights are also an option. But before you count your age as some kinda of hold back. There's meat heads in their mid 60's pushing serious weight. One gentleman has to be in his 70's. He's slow but he hasn't stopped.

There's also an absolute gorgeous woman in her mid 40's doing deadlifts.

It's all in your head. There's ways....

I need to up the leg exercises. Once a week isn't cutting it. Now, Monday and Thursdays are leg days. Free weight leg press to machines....

pronstar · Dec 28, 2017

I've been lifting since I was 16, 'roided-up from 18-24.

Any sign of joint pain and I just back off a bit.
Those early years took a toll and I'm happy if I can lift while remaining pain-free

Sent from my iPhone using Tapatalk Pro

grasshopperglock · Jan 2, 2018

It's time to make the donuts. I missed Monday because I didn't want to go. I was going to do chest and legs yesterday. Was...

Today is back day. Using a fitbit, I measured the calories burned last Friday. I beat the wholly hell out my triceps. 4 exercises involving 21s and full weights with lower reps. A total of 26 minutes and the fitbit said 300 calories burned.

I guess it's time to add cardio because lifting weights doesn't burn calories for $hit.

Daily Workouts

The #1 community for Gun Owners in Texas

Member Benefits:

TGT Addict

Banned

Banned

TGT Addict

TGT Addict

Banned

Banned

Banned

Banned

Banned

TGT Addict

TGT Addict

Banned

Banned

Banned

Banned

TGT Addict

Banned

TGT Addict

Banned

Forum statistics