Friday 11/23/18, M 63yo, 5'9.5", B=192.2lb, Waist=33.5in, Kcal/day (7 day average)=2859
Squats: (230x5)x2
Deadlifts: (305x8)x3
Pendlay Row: 135x5, 165x5
A new beginning
Moderator: Chebass88
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Culican
- Registered User
- Posts: 1411
- Joined: Tue Sep 19, 2017 7:39 pm
- Location: It's a dry heat
- Age: 69
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Culican
- Registered User
- Posts: 1411
- Joined: Tue Sep 19, 2017 7:39 pm
- Location: It's a dry heat
- Age: 69
Re: A new beginning
Saturday 11/24/18, M 63yo, 5'9.5", B=191.5lb, Waist=33.5in, Kcal/day (7 day average)=2806
Bench Press: 160x8, 160x7, 160x7
Chins [neutral grip]: (Bx8)x3
Hammer Curls: 47.5x8, 47.5x10
Seated DB Press: 47.5x6, 47.5x7, 47.5x7
Bench Press: 160x8, 160x7, 160x7
Chins [neutral grip]: (Bx8)x3
Hammer Curls: 47.5x8, 47.5x10
Seated DB Press: 47.5x6, 47.5x7, 47.5x7
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Culican
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Re: A new beginning
Monday 11/26/18, M 63yo, 5'9.5", B=191.5lb, Waist=33.5in, Kcal/day (7 day average)=2656
Squats: (250x8)x3
Ab Wheel: 20repsx2
Shrugs: (275x6)x2
Squats: (250x8)x3
Ab Wheel: 20repsx2
Shrugs: (275x6)x2
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Culican
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- Age: 69
Re: A new beginning
Sunday 12/1/18, M 63yo, 5'9.5", B=191.5lb, Waist=33.5in, Kcal/day (7 day average)=2831
Press: 115x3, 115x4, 115x4, [1 min rest]-105x3 Added last set because I really wanted (115x5)x3
Chins: Bx6, (B+25)x4, (B+25)x3, (B+25)x4
Incline Press: 135x6, 145x5, 145x5
BB Curl: 95x6, 95x7
Rev Curl: 95x6, 95x6
Dips: Bx6, (B+25)x5
Monday 12/3/18
Squats: (235x5)x2
Deadlifts: (350x5)x3
Pendlay Rows: 135x5, 160x5
Press: 115x3, 115x4, 115x4, [1 min rest]-105x3 Added last set because I really wanted (115x5)x3
Chins: Bx6, (B+25)x4, (B+25)x3, (B+25)x4
Incline Press: 135x6, 145x5, 145x5
BB Curl: 95x6, 95x7
Rev Curl: 95x6, 95x6
Dips: Bx6, (B+25)x5
Monday 12/3/18
Squats: (235x5)x2
Deadlifts: (350x5)x3
Pendlay Rows: 135x5, 160x5
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Culican
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- Age: 69
Re: A new beginning
Friday 12/7/18, M 63yo, 5'9.5", B=191.5lb, Waist=33.5in, Kcal/day (7 day average)=2914
Bench Press: 175x3, 170x4, 165x5, 155x5
Chins [neutral grip]: (Bx8)x3
Hammer Curls: (47.5x10)x2
Seated DB Press: 47.5x6, 47.5x7, 47.5x7
Saturday 12/8/18
Squats: (270x3)x5
Ab Wheel: 20repsx2sets
Shrugs: (275x7)x2
Sunday 12/9/18, M 63yo, 5'9.5", B=192.1lb, Waist=33.5in, Kcal/day (7 day average)=3074
Press: 120x2, 120x2, 120x3
Chins: Bx6, (B+25)x4, (B+45)x1, (B+25)x4
Incline Press: 135x7, 135x7, 135x6
BB Curls: 90x8, 90x9
Rev Curls: 90x8, 90x9
Dips: Bx7, (B+25)x5
Bench Press: 175x3, 170x4, 165x5, 155x5
Chins [neutral grip]: (Bx8)x3
Hammer Curls: (47.5x10)x2
Seated DB Press: 47.5x6, 47.5x7, 47.5x7
Saturday 12/8/18
Squats: (270x3)x5
Ab Wheel: 20repsx2sets
Shrugs: (275x7)x2
Sunday 12/9/18, M 63yo, 5'9.5", B=192.1lb, Waist=33.5in, Kcal/day (7 day average)=3074
Press: 120x2, 120x2, 120x3
Chins: Bx6, (B+25)x4, (B+45)x1, (B+25)x4
Incline Press: 135x7, 135x7, 135x6
BB Curls: 90x8, 90x9
Rev Curls: 90x8, 90x9
Dips: Bx7, (B+25)x5
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Culican
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- Age: 69
Re: A new beginning
Monday 12/10/18, M 63yo, 5'9.5", B=192.1lb, Waist=33.5in, Kcal/day (7 day average)=2886
Squats: (245x5)x2
Deadlifts: (370x2)x3
Pendlay Rows: 135x5, 165x5
Squats: (245x5)x2
Deadlifts: (370x2)x3
Pendlay Rows: 135x5, 165x5
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Culican
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Re: A new beginning
Although I haven't logged in 3 weeks, I actually am only one workout behind. As nothing extraordinary occurred in any of those workouts I am just going to pick up with today.
Tuesday 1/1/19, M 63yo, 5'9.5", B=192.7lb, Waist=33.5in, Kcal/day (7 day average)=2469
Press: (122.5x2)x3
Chins [45˚ grip]: Bx6, (B+25)x3, (B+45)x1, (B+25)x4
Incline Press: 135x5, 145x6, 145x5
BB Curls: 95x6, 95x7
Rev Curls: 95x7, 95x7
Dips: Bx10, (B+25)x6
Tuesday 1/1/19, M 63yo, 5'9.5", B=192.7lb, Waist=33.5in, Kcal/day (7 day average)=2469
Press: (122.5x2)x3
Chins [45˚ grip]: Bx6, (B+25)x3, (B+45)x1, (B+25)x4
Incline Press: 135x5, 145x6, 145x5
BB Curls: 95x6, 95x7
Rev Curls: 95x7, 95x7
Dips: Bx10, (B+25)x6
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Culican
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- Age: 69
Re: A new beginning
Saturday 1/5/19, M 63yo, 5'9.5", B=192.6lb, Waist=33.5in, Kcal/day (7 day average)=2520
Second session of 2019 was not good. I previously did (370x2)x3 12/9/18 but couldn't get more than 2" off the floor with it today.
Light Squats: (245x5)x2
Deadlift: 275x3, 315x1, 355x1, 370x0, 370x0, 360x0, 345x3
Pendlay Rows: 135x5, 175x5
Second session of 2019 was not good. I previously did (370x2)x3 12/9/18 but couldn't get more than 2" off the floor with it today.
Light Squats: (245x5)x2
Deadlift: 275x3, 315x1, 355x1, 370x0, 370x0, 360x0, 345x3
Pendlay Rows: 135x5, 175x5
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Culican
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- Joined: Tue Sep 19, 2017 7:39 pm
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- Age: 69
Re: A new beginning
Monday 1/7/19, M 63yo, 5'9.5", B=192.6lb, Waist=33.5in, Kcal/day (7 day average)=2764
Bench Press 195x1, 190x2, 190x2, 170x4
Chins [45˚ grip]: (Bx8)x3
Hammer Curls: (47.5x10)x2
Seated DB Press: 47.5x6, 47.5x6, 47.5x7
Bench Press 195x1, 190x2, 190x2, 170x4
Chins [45˚ grip]: (Bx8)x3
Hammer Curls: (47.5x10)x2
Seated DB Press: 47.5x6, 47.5x6, 47.5x7
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Culican
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- Age: 69
Re: A new beginning
Saturday 1/12/19, M 63yo, 5'9.5", B=193.0lb, Waist=33.5in, Kcal/day (7 day average)=2968
Squats: 300x2, 300x1, 300x1, 255x5
Ab Wheel [kneeling]: 20repsx2sets
Shrugs: 275x9, 275x10
Squats: 300x2, 300x1, 300x1, 255x5
Ab Wheel [kneeling]: 20repsx2sets
Shrugs: 275x9, 275x10
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Culican
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- Posts: 1411
- Joined: Tue Sep 19, 2017 7:39 pm
- Location: It's a dry heat
- Age: 69
Re: A new beginning
Sunday 1/13/19, M 63yo, 5'9.5", B=193.0lb, Waist=33.5in, Kcal/day (7 day average)=2800
Press: (102.5x8)x3
Chins: Bx6, (B+25)x4, (B+25)x4, (B+10)x6
Incline Press: 135x5,155x3, 145x5
BB Curls: (90x9)x2
Rev Curls: (90x10)x2
Dips: Bx5, (B+25x5), (B+25x5)
Monday 1/14/18
Deadlifts: 275x3, (320x8)x3
Pendlay Rows: 135x6, 155x8
Leg Press: 270x8, 270x10 Decided to switch out light squats before deads for leg press after
Press: (102.5x8)x3
Chins: Bx6, (B+25)x4, (B+25)x4, (B+10)x6
Incline Press: 135x5,155x3, 145x5
BB Curls: (90x9)x2
Rev Curls: (90x10)x2
Dips: Bx5, (B+25x5), (B+25x5)
Monday 1/14/18
Deadlifts: 275x3, (320x8)x3
Pendlay Rows: 135x6, 155x8
Leg Press: 270x8, 270x10 Decided to switch out light squats before deads for leg press after
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Culican
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- Age: 69
Re: A new beginning
Friday 1/18/19
Bench Press: 160x7m 160x5, 155x8
Chins [neutral grip] (Bx8)x3
Hammer Curls: (47.5x10)x2
Seated DB Press: 47.5x5, 47.5x6, 47.5x6
Sunday 1/20/19
Press: 115x4, 115x4, 110x5
Chins [neutral grip]: Bx6, [(B+25)x4]x3
Bench Press: (145x8)x3
BB Curls: (95x6)x2
Rev Curls: (95x6)x2
Dips: (Bx8)x2
Monday 1/21/19, M 63yo, 5'9.5", B=192.2lb, Waist=33.5in, Kcal/day (7 day average)=2761
Deadlifts: (345x5)x3
Pendlay Rows: 135x6, 155x5
Leg Press: 270x8, 360x6
Bench Press: 160x7m 160x5, 155x8
Chins [neutral grip] (Bx8)x3
Hammer Curls: (47.5x10)x2
Seated DB Press: 47.5x5, 47.5x6, 47.5x6
Sunday 1/20/19
Press: 115x4, 115x4, 110x5
Chins [neutral grip]: Bx6, [(B+25)x4]x3
Bench Press: (145x8)x3
BB Curls: (95x6)x2
Rev Curls: (95x6)x2
Dips: (Bx8)x2
Monday 1/21/19, M 63yo, 5'9.5", B=192.2lb, Waist=33.5in, Kcal/day (7 day average)=2761
Deadlifts: (345x5)x3
Pendlay Rows: 135x6, 155x5
Leg Press: 270x8, 360x6
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Culican
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- Age: 69
Re: A new beginning
Too late to edit.
Saturday 1/19/19
Squats: (260x6)x3
Ab Wheel [kneeling]: 2setsx20reps
Shrugs: 285x9, 285x7
Saturday 1/19/19
Squats: (260x6)x3
Ab Wheel [kneeling]: 2setsx20reps
Shrugs: 285x9, 285x7
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Culican
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- Posts: 1411
- Joined: Tue Sep 19, 2017 7:39 pm
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- Age: 69
Re: A new beginning
Friday 1/25/19, M 63yo, 5'9.5", B=192.5lb, Waist=33.5in, Kcal/day (7 day average)=2646
Bench Press: (165x5)x3
Chins [45˚ grip]: (Bx8)x3
Hammer Curls: 47.5x11, 47.5x10
Seated DB Press: 47.5x6, 47.5x7, 47.5x7
Saturday 1/26/19
Squats: (275x5)x3
Ab Wheel: 20repsx2sets
Shrugs: 275x10, 315x6
Sunday 1/27/19
Press: (125.5x2)x3
Chins [neutral grip]: Bx6, (B+25)x4, (B+45)x1, (B+35)x2
Incline Press: (135x7)x3
BB Curls: 95x7, 95x6
Rev Curls: 95x6, 95x7
Dips Bx5, (B+25)x5
Monday 1/28/19
Deadlifts: (365x2)x3
Leg Press: 270x6, 360x8, 360x8
Pendlay Rows: 135x7, 165x5
Bench Press: (165x5)x3
Chins [45˚ grip]: (Bx8)x3
Hammer Curls: 47.5x11, 47.5x10
Seated DB Press: 47.5x6, 47.5x7, 47.5x7
Saturday 1/26/19
Squats: (275x5)x3
Ab Wheel: 20repsx2sets
Shrugs: 275x10, 315x6
Sunday 1/27/19
Press: (125.5x2)x3
Chins [neutral grip]: Bx6, (B+25)x4, (B+45)x1, (B+35)x2
Incline Press: (135x7)x3
BB Curls: 95x7, 95x6
Rev Curls: 95x6, 95x7
Dips Bx5, (B+25)x5
Monday 1/28/19
Deadlifts: (365x2)x3
Leg Press: 270x6, 360x8, 360x8
Pendlay Rows: 135x7, 165x5
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Culican
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Re: A new beginning
Thursday 1/31/19, M 63yo, 5'9.5", B=192.2lb, Waist=33.5in
Bench Press: 190x1, 185x2, 185x2
Chins: (Bx8)x3
Hammer Curls: 47.5x11, 47.5x10
Seated DB Press: 47.5x6, 47.5x7, 47.5x7
Saturday 2/2/19
Squats: 305x1, 305x1, 290x2
Ab Wheel [Kneeling]: 20repsx2sets
Shrugs: (285x9)x2
Sunday 2/3/19
Press: 105x7, 105x6, 105x6
Chins [neutral grip]: Bx6, (B+25)x4, (B+45)x1, (B+20)x5
Incline Press: (135x7)x3
BB Curl: 85x9, 85x8
Rev Curl: 85x8, 85x9
Monday 2/4/19
Deadlifts scheduled; missed workout
Friday 2/8/19
Bench Press: 160x6, 16n0x6, 155x8
Chins [45˚ grip]: (Bx8)x3
Hammer Curl: 45x12, 45x10 Concentrated on form and complete supination at the top
Seated DB Press: 45x7, 45x8, 45x7
Saturday 2/9/19
Squats: 260x8, 260x8, 260x5
Ab Wheel [kneeling]: 20repsx2sets
Snatch grip shrugs: (285x6)x2
Okay, going to program hop slightly. Going back to 531 for the main lifts as I seemed to regress on my 852 program. Will pyramid down with the top set and two down sets AMRAP
Press: 85x5, 100x5, 112.5x5, 100x7, 85x10B
Chins: Bx6, (B+25)x4, (B+25)x4, (B+45)x1
Incline Press: 135x5, 145x5, 135x7
BB Curl: 85x9, 85x10
Rev Curl: 85x10, 85x9
Dips: Bx5, (B+25)x5
Monday 2/11/19
Squats: (245x5)x2
Deadlifts: 275x5, 305x5, 345x5, 315x6, 275x5 (last set snatch grip with straps)
Friday 2/15/19
Bench Press: 135x5, 150x5, 170x4 - 170x2 (<1min rest), 150x6, 135x9
Chins [45˚ grip]: (Bx8)x3
Hammer Curls: 45x9, 45x8
Seated DB Press: 45x6, 45x8, 45x7
Saturday 2/16/19
Squats: 225x5, 245x5, 275x5, 245x6, 225x8
Ab Wheel: 20repsx2sets
Snatch grip Shrugs: (275x8)x2
Sunday 2/17/19
Press: 95x3, 105x3, 105x3 lost track and did this set twice, 117.5x3, 105x5, 95x8
Chins: Bx6, (B+10)x5, (B+20)x5, (B+25)x4
Incline Press: (135x7)x3
BB Curl: 85x8, 85x9
Rev Curl: 85x10, 85x10
Dips: (Bx6), (B+25)x6
Tuesday 2/19/19, M 63yo, 5'9.5", B=192.4lb, Waist=33.5in
Deadlift: 285x3, 325x3, 365x4, 325x5, 285x8
Pendlay Row: 135x6, 165x5
Leg Press: 270x10, 360x8, 360x10
Bench Press: 190x1, 185x2, 185x2
Chins: (Bx8)x3
Hammer Curls: 47.5x11, 47.5x10
Seated DB Press: 47.5x6, 47.5x7, 47.5x7
Saturday 2/2/19
Squats: 305x1, 305x1, 290x2
Ab Wheel [Kneeling]: 20repsx2sets
Shrugs: (285x9)x2
Sunday 2/3/19
Press: 105x7, 105x6, 105x6
Chins [neutral grip]: Bx6, (B+25)x4, (B+45)x1, (B+20)x5
Incline Press: (135x7)x3
BB Curl: 85x9, 85x8
Rev Curl: 85x8, 85x9
Monday 2/4/19
Deadlifts scheduled; missed workout
Friday 2/8/19
Bench Press: 160x6, 16n0x6, 155x8
Chins [45˚ grip]: (Bx8)x3
Hammer Curl: 45x12, 45x10 Concentrated on form and complete supination at the top
Seated DB Press: 45x7, 45x8, 45x7
Saturday 2/9/19
Squats: 260x8, 260x8, 260x5
Ab Wheel [kneeling]: 20repsx2sets
Snatch grip shrugs: (285x6)x2
Okay, going to program hop slightly. Going back to 531 for the main lifts as I seemed to regress on my 852 program. Will pyramid down with the top set and two down sets AMRAP
Press: 85x5, 100x5, 112.5x5, 100x7, 85x10B
Chins: Bx6, (B+25)x4, (B+25)x4, (B+45)x1
Incline Press: 135x5, 145x5, 135x7
BB Curl: 85x9, 85x10
Rev Curl: 85x10, 85x9
Dips: Bx5, (B+25)x5
Monday 2/11/19
Squats: (245x5)x2
Deadlifts: 275x5, 305x5, 345x5, 315x6, 275x5 (last set snatch grip with straps)
Friday 2/15/19
Bench Press: 135x5, 150x5, 170x4 - 170x2 (<1min rest), 150x6, 135x9
Chins [45˚ grip]: (Bx8)x3
Hammer Curls: 45x9, 45x8
Seated DB Press: 45x6, 45x8, 45x7
Saturday 2/16/19
Squats: 225x5, 245x5, 275x5, 245x6, 225x8
Ab Wheel: 20repsx2sets
Snatch grip Shrugs: (275x8)x2
Sunday 2/17/19
Press: 95x3, 105x3, 105x3 lost track and did this set twice, 117.5x3, 105x5, 95x8
Chins: Bx6, (B+10)x5, (B+20)x5, (B+25)x4
Incline Press: (135x7)x3
BB Curl: 85x8, 85x9
Rev Curl: 85x10, 85x10
Dips: (Bx6), (B+25)x6
Tuesday 2/19/19, M 63yo, 5'9.5", B=192.4lb, Waist=33.5in
Deadlift: 285x3, 325x3, 365x4, 325x5, 285x8
Pendlay Row: 135x6, 165x5
Leg Press: 270x10, 360x8, 360x10
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Culican
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Re: A new beginning
Friday 2/22/19, M 63yo, 5'9.5", B=191.6lb, Waist=33.5in
Bench Press: 140x3, 160x3, 180x3, 160x5, 140x8
Chins [45˚ grip]: (Bx8)x3
Hammer Curls: 45x10, 45x8
Seated DB Press: (45x8)x3
Sunday 2/24/19
Squat: 225x3, 260x3, 290x3, 260x5, 225x8
Ab Wheel [kneeling]: 20repsx2sets
Snatch Grip shrugs: 275x9, 275x8
Monday 2/25/19
Press: 97.5x5, 112.5x3, 112.5x3, 125x2, 112.5x5, 97.5x7
Chins: Bx6, [(B+25)x8]x3
Incline Press: (135x7)x3
BB Curl: 80x9, 80x8
Rev Curl: 80x10, 80x14
Dips: Bx8, (B+25)x6
Saturday 3/2/19
Deadlift: 305x5, 335x3, 385x1, 355x4, 315x6
Pendlay Rows: 135x5, 165x5
Leg Press: 270x8, 360x8, 360x10
Sunday 3/3/19
Bench Press: 150x5, 170x3, 190x1, 190x1, 170x4, 150x8
Chins [neutral grip]: (Bx8)x3
Hammer Curls: 45x12, 45x10
Seated DB Press: 45x8, 45x7, 45x8
Bench Press: 140x3, 160x3, 180x3, 160x5, 140x8
Chins [45˚ grip]: (Bx8)x3
Hammer Curls: 45x10, 45x8
Seated DB Press: (45x8)x3
Sunday 2/24/19
Squat: 225x3, 260x3, 290x3, 260x5, 225x8
Ab Wheel [kneeling]: 20repsx2sets
Snatch Grip shrugs: 275x9, 275x8
Monday 2/25/19
Press: 97.5x5, 112.5x3, 112.5x3, 125x2, 112.5x5, 97.5x7
Chins: Bx6, [(B+25)x8]x3
Incline Press: (135x7)x3
BB Curl: 80x9, 80x8
Rev Curl: 80x10, 80x14
Dips: Bx8, (B+25)x6
Saturday 3/2/19
Deadlift: 305x5, 335x3, 385x1, 355x4, 315x6
Pendlay Rows: 135x5, 165x5
Leg Press: 270x8, 360x8, 360x10
Sunday 3/3/19
Bench Press: 150x5, 170x3, 190x1, 190x1, 170x4, 150x8
Chins [neutral grip]: (Bx8)x3
Hammer Curls: 45x12, 45x10
Seated DB Press: 45x8, 45x7, 45x8
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Culican
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Re: A new beginning
So I haven't logged in a while. Didn't stop lifting but got tired of transcribing everything (I keep a log. in a notebook too.)
Figured I'd log today because I finally managed a 4 plate deadlift. I set it as a goal back on 1/1/2016 for the year. It actually took 3.75yr to get there.
Male, 64yo, 5'10", 192lb
Program is 5/3/1 with 1'st set last.
Deadlift: 175x5, 225x5, 265x3, 320x5, 360x3, 405x1, (320x5)x3
Pendlay Row: 135x5, 175x7
Figured I'd log today because I finally managed a 4 plate deadlift. I set it as a goal back on 1/1/2016 for the year. It actually took 3.75yr to get there.
Male, 64yo, 5'10", 192lb
Program is 5/3/1 with 1'st set last.
Deadlift: 175x5, 225x5, 265x3, 320x5, 360x3, 405x1, (320x5)x3
Pendlay Row: 135x5, 175x7
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slowmotion
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- Location: Norway
- Age: 65
Re: A new beginning
Congrats on the four plate deadlift! Well done!