Old Growler's Place

[slowmotion]

W8D5-DL

DL(conv):
330x1x1
315x2x2
275x3x3

BP:
185x3x3

LBBS:
225x3x3

Nice work, man! Keep at it!

Re carbs, I walked past the bakery last week and fell to temptation.
Gained four pounds of bodyweight straight away, and it was a week before I was back to my previous bodyweight.
Eating carbs makes me hungry for more carbs. That's just the way it is.

On the other hand, a bottle of beer or two seems to be all right, at least for me.

[RdC]

W8D6-SSB

Nothing fancy today, just nice and easy.

SSB:
205x1x1
185x2x2
165x3x3

One Arm Db Rows:
40x10x3

WGBP:
135x3x3


I tweaked my Saturday and Sunday garage gym time. I've decided, these two days are primarily for oiling my joints. When I take a day or two off each week from lifting my body makes any lifting movement a PITA. I have to do excessive light weight warm-ups because It feels like my joints have rusted closed while enjoying a day or two. My latest tweak is an easy way to do a little movement and also keep the body from freezing up. I hope it works or else I will have to go back to the drawing board again

Thankfully, the sandwich comments Wilhelm and I had (earlier posts) did not convince me to have one. I'm trying to stay true to my cut; although my weekly tally has my BW up 0.4. This gain sucks, but I believe it's temporary. My wife got tired of hearing my bitching, so she got me a box of Fiber One cereal...it even had a bow on it...LOL...I got the message...enough said.

[Wilhelm]

.it even had a bow on it...LOL...I

Cute.

You have good momentum going.

[RdC]

Re carbs, I walked past the bakery last week and fell to temptation.
Gained four pounds of bodyweight straight away, and it was a week before I was back to my previous bodyweight.
Eating carbs makes me hungry for more carbs. That's just the way it is.

On the other hand, a bottle of beer or two seems to be all right, at least for me.

@slowmotion, Your mention of bakeries brought forth fond memories of when I lived in Germany, I never missed a chance to drop-in a bakery. What was nice was that during that time, I never had a problem with my weight or carbs--now, they are giving me hell!

Like you said: "eating carbs makes me hungry for more carbs..." Consequently, I've taken a break from drinking beer, too. I'm trying anything and everything to get out of "fat" territory.

Regardless, the next time you have a beer...have one for me. Skol!

[RdC]

.it even had a bow on it...LOL...I

Cute.

You have good momentum going.

@Wilhelm, yep my wife is cute and a smart-ass too!

The momentum train is not moving at the moment. If I could lose 50lbs like you did, then I will feel close to my old self again. Hell, I would be happy, at this age, to be in the 220s.

[RdC]

W8D7-Cardio

lbsxrepsxsets

Before Breakfast...
Exercise Bike:
30 minutes, LISS
-once a week--whether I need it or not.

After Breakfast...
DL (conv) (SSPT Option 2, Week 3, Day 2)
250x8x1
I didn't follow the prescribed rest; I chose to take a quick reset after each rep. When the weight gets heavier I may follow the rest prescriptions.

After Nap...
LBBS:
225x3x3
-oiling the joints.


"I'm weak and I'm proud!"

[RdC]

W9D1-BP

lbsxrepsxsets

BP:
207.5x1
187.5x2x2
167.5x3x3

Bb Rows:
135x5x5
I tend to get everything involved when I Bb Row.

Trust me, my efforts are ugly.

Although, the weight was light--I could feel that my back muscles weren't the focus. I think the chosen weight is ok, for now. I must concentrate on including my back muscles into the movement. Also, I don't sit the bar down like Pendlay; I touch the weights gently to the floor and then I rise back up. My back starts a notch above 90 degrees and of course the angle changes as the reps mount up. I try to think about pulling with my little fingers too as this thought seems to make my back wake up and take notice. Rambling, I know--sorry. If anyone has any better ideas, please share.

Anyway, I'll tag this as a work in progress.

OHP:
115x3x3

Db Hammer and Bicep Curls:
25x10x2
These are done for my shits and grins.
I don't know why I only post these as I do a lot of other silly shit during the day and evening, e.g., Db french presses, Bb curls, Db Upright Rows, flies, tricep bar stuff, ez bar stuff, band work, Captains of Crush (T and 1), wrist curls, etc.) It don't matter. Everything I do after my primary work is just for fun. I rarely increase the weight, but will increase the sets and/or reps on days when my mood is right and my joints aren't screaming uncle.

I don't believe I'm the exception. I don't know for sure but I think a lot of people do accessories but they choose not record them here. There may be a few who like me are to lazy to post them and/or because it don't matter.

[RdC]

W9D2-SQ

lbsxrepsxsets

SQ:
255x1
235x2x2
215x3x3
Today, I had two sticky reps in the hole. I don't know an easy fix. Maybe today was the exception. I hope so.

BP:
175x3x3
Mixed in some banded face pulls and Db Rows between sets.

DL:
280x3x3

[RdC]

W9D3-Goofing Off

lbsxrepsxsets

Cardio:
16 minutes, LISS

SSB:
205x1
185x2x2
165x3x3

CGBP:
175x3x3

SSPT-DL:
285x1x8
-reset/go
-I do as many sets as I can DOH and then I switch to hook grip--although part of me begs for straps.

Fiddled Around With:
Tricep Bar, Banded Pull Aparts, Banded Over and Back, Sit-ups, and Leg Raises

[RdC]

W9D4-PR

did the usual pre-work: banded face pulls, band pull-a-parts, and the squat stretch, i.e., squat, hold, and push knees out thing for 4 or 5 times (whatever it's called).

lbsxrepsxsets

PR:
145x1
135x2x2
125x3x3
-I still feel strongest when my grip is about 1/2" to 1" away from smooth (guessing the distance).
-btw sets I did some light weight incline Db curls (helps my terminal elbow pain).

Bb Row:
135x5,5,6,7,8
-I still tend to get biceps involved about midway up (when I really concentrate I feel a little improvement).

BP:
175x3x3
-I alternated my grip each set (pinkies, middle, index fingers next to, or placed on power rings)-no purpose--just something I wanted to do.
-btw sets I did some light weight Db flyes (I relax and let the arms go well below the bench, pause, return, repeat--they feel good.)

Fiddled Arounditis:
TriBar Overhead Tricep Extensions, Db Hammer and Bicep Curls, and a couple of Planks (until I got sick of the plank position...it don't take long).

[Wilhelm]

Good stuff, Maynard. \o/

Do the hammer curls help with the elbow pain?

[RdC]

W9D5-DL

Exercise bike: 12 min, LISS
-then a few squat stretches and light RDLs

lbsxrepsxsets

DL:
315x1x7
-I wanted to go to 365, but the 315x1 warmup felt like a ton, so I decided to stay and put in some singles.

CGBP:
155x6x4

SSB:
165x4x4

Fiddle Arounditis:
dead hangs from pullup bar: 30 seconds x 2, and a few leg raises

Exercise bike: 10 min, LISS

[RdC]

Week 10

Montana Method 50+, Cycle 1, Day 1 (MM50C1,D1)

I've decided to try Hanley's Montana 50 Method. I'm using a program Hanley posted for Savs. (Squat on MM50 is the only thing that differs from the normal MM program (I believe that I'm writing that accurately).)

Many thanks @Hanley for this program.

sets x reps x lbs

SQ: 6x4x185

BP: 7x5x157.5

BB ROWS - 7 minute Density Block
135 - 8, 8, 8, 6, 6, 6, 6
Total: 42 reps

-first time doing a density block...it felt like I stayed out of breath the entire 7 minutes.


###
-I'm going to try and do the MM50 on a cut.
-My cut is going very slow (my weight is down 2 lbs since I last posted it); hence, my weight progression on MM50+ will be slow as well. At least until I get use to the program. (I'm using conservative e1RMs to start this program.)
-Day 1 of MM50 was a good!

[RdC]

Do the hammer curls help with the elbow pain?

@Wilhelm, I don't know if they help elbow pain.

(tl;dr)

From my log you can see my hammer and bicep curls are always done with the same light weight; anymore and my elbows are screaming.

I have temporarily stopped doing chins, pullups, over head tricep extensions and dips.

I haven't done any hammer curls or bicep curls in a few days.

I've started wearing elbow sleeves during all workouts, because everything seems to bother my elbows.

I do take Naproxen (Rx'd) 2-3 times a day, and I smell of Icy-Hot 24/7.

Every now and then I will have to have my elbow(s) bursa sac drained. This is an easy in and out procedure at the Doc's office.

And last but not least...arthritis...really helps me enjoy life and my workouts...joy, joy, not. (I look like a mummy when I work out...wrist wraps, elbow sleeves, belt, and knee sleeves...none of which probably helps, but they make things feel warm and tight.)

[RdC]

Week 10

Montana 50 Method, Cycle 1, Day 2 (MM50C1,D2)

sets x reps x lbs

PR: 135x1x1@8

PR - 7 minute Density Block
107.5x5,5,5,4,4,3,2
Total: 31 reps

-I need to concentrate on making each rep clean and solid. My set(s) count may suffer a tad, but that will be ok initially.
-Winded, again, way before the timer went off.
-Next DB I'm going to try @mbasic rep sequence. I think I read where he alternates reps on DE (e.g., 5,3,5,3,etc.).

CARDIO:
Exercise Bike, 20 min, LISS

#
I think, even at the end of Day 2 of MM50, that my work capacity will one day improve. Thanks to 2 minute rest intervals and density blocks.

[mbasic]

nah, thats not me.

Those are called Jagged Reps or some such thing

Shieko maybe?

[RdC]

damn.
sorry about that @mbasic

why i wrote your name beside that rep scheme in my notes...i'll never know.

[slowmotion]

Those jagged sets ( for instance 3, 7, 4, 8, 2, 6 reps ) are in the Sheiko templates, but I guess a lot of people use them.
In some Dietmar Wolf templates I've found for instance squat sets which goes like 250 x 3, followed by 220 x 6 without rest. So that is one set.
Then you repeat that two times.

[RdC]

@slowmotion, thanks for the help.
At the moment, I'm not in the same league as anyone you can do any of the set varieties you posted.
However, I'm always willing to try new stuff...but, I would have to try it with smaller loads. The block of 5s and 3s yesterday nearly got me. And, the weight was real, real light.

Again, thanks for the informed help!

[RdC]

Week 10

Montana 50 Method, Cycle 1, Day 3

sets x reps x lbs

SQ:
160x3
185x2
200x1x2
212.5x1
225x1

BP:
135x3
157.5x1x2
175x2x1
192.5x1
207.5x1

CG:
147.5x8,8,8

DL (conv):
282.5x1
237.5x4,4,4,4,4

#
Except for DL back-off sets my rest intervals were kept simple; I would change plates and then immediately lift. For DL warm-ups and the single top set I continued changing plates and then lifting. However, I took 2 minutes rest between the DL back-off sets. I still got winded. Oh well, it don't matter.

So far--so good on the first week of Montana Method--more volume and shorter rests than I'm use to but...I can see how they will benefit in the future...if I don't puke a lung.