My training log

[powerman]

shoulders traps bis
seated smith machine presses
135 10
185 10
225 3
245 1
265 1
285 1
225 11
barbell upright rows
45 10
65 10
85 8
105 8
125 4
dumbell shrugs
100s 15
100s 13
100s 10
tri sets of
incline dumbell skullkrushers 40s for 12- 18 reps
cable pressdowns 90 10 - 15 reps
bench dips 17 -15 14
did those for three times each
bis
seated incline dumbell curls 30s 10- 15 reps
hammer curls 40s 7- 12 reps
cable curls 70# 10 reps
did three trisets of theese as well

trisets were done with no more than 10 -15 secs rest and 1 between trisets

[powerman]

Legs today
warmups 2 sets of x-tensions
squats
bar only 10
135 10
225 10
315 8
405 6
495 6 on the last rep felt a sharp pain in left ham
hacks
315 10
405 11
legpresses
7 plates 10
8 plates 10
next week gonn start with a few more warm ups and add 2 sets of leg curls this was the 2nd or 3rd time ive felt something in left ham in the last 2 months. Im thinking its from not enough of a warm up . Skipped leg extensions and curls today just being cautious

[anthonyclark]

Way to go big dog!You know the riddle of steel don't you Supy.

[powerman]

Originally Posted by anthonyclark

Way to go big dog!You know the riddle of steel don't you Supy.

LMAO i think i get it

[powerman]

chest and tris
bench press
135 10
225 10
275 5
315 2
365 1
405 1
Reality check today my brother came over to spot me today and after the 405 which gave me that sharp pain in left pec again tlod me my bench sucked and that he would bet me 10 dollars i couldnt get 10 reps with a pause with 225 and to bring my hands in 5-6 inches closer on each side. I told him dont be jealous and hes like im not but that my bench would not cut it in a PL comp. That sucked to hear so hes got me bringing my grip closer and dropping weight til i get used to it. Anyway i did get 225 for 10 with a pause and he didnt give me 10 bucks lol . He claims it will omly take 3-4 months to get 405 for a good lift once i get used to narrowerer grip. Man talk about the air coming out of my sail. Anyway im gonna give it a try and he also says thats why my pec is hurting from my grip being to wide. He did say he was impressed that i did get 405 but what good is it if it wouldnt count in a comp.
Triceps
skullkrushers
75 10
95 10
115 8
135 7
155 3
135 5
115 8
95 10
75 12

[powerman]

Back and bis
deadlifts
135 10
225 10
315 8
405 5
495 5
550 5 skipped bent over rows and t-bar rows tweaked my back a little today
lat pulldowns front
140 10
150 10
160 10
170 10
180 10
bis
seated barbell curls
45 20
65 20
85 10
seated dumbell curls supersetted with seated hammer curls
3 sets of each with 30# dumbells 1 minute rest between supersets
reps were between 7-12

[Replicator]

Originally Posted by supy1962

Legs today
warmups 2 sets of x-tensions
squats
bar only 10
135 10
225 10
315 8
405 6
495 6 on the last rep felt a sharp pain in left ham
hacks
315 10
405 11
legpresses
7 plates 10
8 plates 10
next week gonn start with a few more warm ups and add 2 sets of leg curls this was the 2nd or 3rd time ive felt something in left ham in the last 2 months. Im thinking its from not enough of a warm up . Skipped leg extensions and curls today just being cautious

totally agree Supy, and as we get older a wee ham stretch to start with dont go wrong iether .
REP

[powerman]

Originally Posted by Replicator

totally agree Supy, and as we get older a wee ham stretch to start with dont go wrong iether .
REP

It seems as if im falling apart at the seams...lol normally im a quick healer we will see this has been a bad 7 days my leg hurts my back hurts and my left peck and left shoulder as well i might as well shoot myself like a horse come up lame...time to put me out to pasture . Ill be fine in a few i hope

[anthonyclark]

Originally Posted by supy1962

It seems as if I'm falling apart at the seams...lol normally I'm a quick healer we will see this has been a bad 7 days my leg hurts my back hurts and my left peck and left shoulder as well i might as well shoot myself like a horse come up lame...time to put me out to pasture . Ill be fine in a few i hope

You will probably grow allot more lifting slower, while at the same time you will be preventing injury.Peck tear, slamming that weight up and down can happened.Braking parallel on squats and pausing on bench.Competition style training.I tore my bicep tendon doing 315 on Incline for 15 reps.The weight was nothing for me I'm stroking, slap and I think the problem had lingered for years, but thats when it all came to a head.Especially as we get older its probably a smarter way to train.It is bad for the ego, but to hell with it, LIVE TO PUMP ANOTHER DAY.

[powerman]

Originally Posted by anthonyclark

You will probably grow allot more lifting slower, while at the same time you will be preventing injury.Peck tear, slamming that weight up and down can happened.Braking parallel on squats and pausing on bench.Competition style training.I tore my bicep tendon doing 315 on Incline for 15 reps.The weight was nothing for me I'm stroking, slap and I think the problem had lingered for years, but thats when it all came to a head.Especially as we get older its probably a smarter way to train.It is bad for the ego, but to hell with it, LIVE TO PUMP ANOTHER DAY.

Goin for an x-ray on the old lower back not sure what the hell happened but i can barely straighten up hopin its just a muscle strain and not a disc. Yeah i have to rework my bench we will see what happens. Very nervous about my back though the pain is dam near unbearable couldnt sleep at all last night

[Replicator]

Originally Posted by supy1962

Goin for an x-ray on the old lower back not sure what the hell happened but i can barely straighten up hopin its just a muscle strain and not a disc. Yeah i have to rework my bench we will see what happens. Very nervous about my back though the pain is dam near unbearable couldnt sleep at all last night

Supy .........REST UP , dont push through .....it wont work .............rest up now and avoid a really serious injury (if you aint done that already) which will put you out for months. I speak from experience and learned the hard way so that my friends dont have to.
REP

[powerman]

Originally Posted by Replicator

Supy .........REST UP , dont push through .....it wont work .............rest up now and avoid a really serious injury (if you aint done that already) which will put you out for months. I speak from experience and learned the hard way so that my friends dont have to.
REP

Thanks Rep
Just got back from x-rays and they think its just a strain. Have to take off 1 week and its long overdo. Havent taken any time off at all in over 2 years. Ill gladly take the week off now instead of 6 months later(from something serious). Also told that i have a minor umbilical hernia that causes me no pain but i have to keep an eye on it

[Replicator]

Originally Posted by supy1962

Thanks Rep
Just got back from x-rays and they think its just a strain. Have to take off 1 week and its long overdo. Havent taken any time off at all in over 2 years. Ill gladly take the week off now instead of 6 months later(from something serious). Also told that i have a minor umbilical hernia that causes me no pain but i have to keep an eye on it

glad to hear that things are not too bad ...but time to mabye think about taking a week out to heal up every 3 month or so .........its for your own good Supy. Honestly..
REP

[powerman]

Originally Posted by Replicator

glad to hear that things are not too bad ...but time to mabye think about taking a week out to heal up every 3 month or so .........its for your own good Supy. Honestly..
REP

Exactly what the young Dr suggested and i will take this advice

[anthonyclark]

Originally Posted by supy1962

Thanks Rep
Just got back from x-rays and they think its just a strain. Have to take off 1 week and its long overdo. Havent taken any time off at all in over 2 years. Ill gladly take the week off now instead of 6 months later(from something serious). Also told that i have a minor umbilical hernia that causes me no pain but i have to keep an eye on it

Thank God,I'm glad to hear that bro!Lifting heavy is an addiction, there's many times that I feel like stroking it when I see some bitches acting like they own the Gym,But for me I have to be smart and lift smart too many surgeries due to my use of heavy weights.

[powerman]

Originally Posted by anthonyclark

Thank God,I'm glad to hear that bro!Lifting heavy is an addiction, there's many times that I feel like stroking it when I see some bitches acting like they own the Gym,But for me I have to be smart and lift smart too many surgeries due to my use of heavy weights.

Hey Anthony is that you on the left in your poifile photo?

[Replicator]

Hey Supy ..............I love how once we are nearly 50 , thats when we listen to good advice LMAO , glad to hear you gonna be ok
REP

[powerman]

Originally Posted by Replicator

Hey Supy ..............I love how once we are nearly 50 , thats when we listen to good advice LMAO , glad to hear you gonna be ok
REP

Dam it takes some of us a little longer than others. I woder why that is

[anthonyclark]

Originally Posted by supy1962

Hey Anthony is that you on the left in your poifile photo?

Tom Platz Bro,I'm not far behind at 6' 250 14% bodyfat LOL....LOL

[powerman]

Originally Posted by anthonyclark

Tom Platz Bro,I'm not far behind at 6' 250 14% bodyfat LOL....LOL

Gotcha bro

[basiclute009]

Originally Posted by supy1962

shoulders traps bis
seated smith machine presses
135 10
185 10
225 3
245 1
265 1
285 1
225 11
barbell upright rows
45 10
65 10
85 8
105 8
125 4
dumbell shrugs
100s 15
100s 13
100s 10
tri sets of
incline dumbell skullkrushers 40s for 12- 18 reps
cable pressdowns 90 10 - 15 reps
bench dips 17 -15 14
did those for three times each
bis
seated incline dumbell curls 30s 10- 15 reps
hammer curls 40s 7- 12 reps
cable curls 70# 10 reps
did three trisets of theese as well

trisets were done with no more than 10 -15 secs rest and 1 between trisets

nevermind lol refering to another post i posted. what up hows your cycle running?

[powerman]

Chest and tris i will be taking it slow next couple weeks due to injuries
and new bench grip/technique every rep is with a pause now
135 10
185 10
225 7
275 2
315 2
225 14
close grip bench
135 12
185 10
225 8
triceps cable pushdowns
90 12
110 9
100 8
next week ill add another chest exercise and tri exercise
everything feels good back is just a wee bit tight nothing to worry about

[Replicator]

easy does it Sup Easy does it ...........be careful bro
REP

[mike0286]

FYI...I'm stealing a couple of u'r workouts. Only with way less weight lol

Hell, u'r hurt and you still do more then me...dick lol

[powerman]

back and bis
deadlifts
135 10
225 2
still felt a little problem in back
wide grip pull ups supersetted with chin ups assisted
3 sets of each 20 reps each
seated curls
45 20
65 10
85 10
105 5
hammer curls
40s 10
50s 10
60s 10
that was it