View Full Version : Workouts SRH
I’ve never post any of my workouts as I have not really followed any plan in my later years. In my earlier years, I did a lot of Olympic style training. My present workouts are a combination of lifting from all fields. Due to my work schedule, I can sometimes get in only one week per session. Naturally, I would love to put in more sessions. Here are two of my recent workouts. Height - 6.’3” and weight about 240 lbs. I am almost 54 years of age. When using machines there is a large variation among machines. I have not listed the names of the machines since I do not know if that is proper on the site. I usually try to use the most difficult ones. Here are two my “hodge-podge” workouts.
Warm-up on stair climber:
(Hammer) Abdominal crunch machine: 20pounds for 70 reps
Dumbbell bench press (with pauses): 75x15 (warmup), 120x7
Power Clean: 145x5, 195x5, 245x3 (using small 25-pound plates)
Alternate Dumbbell Curls – 60x12 each arm
(Freefrom) Wall pulley machine- Using a boxing/punching motion – I use about 15 lbs throwing continuous punches for 3-4 minutes. My arms and delts really burn after this one.
Warm-up of tread mile – 1 mile walk
Abdominal crunch machine – 20 lbs for 70 reps.
(Nautilus) Leg Extension – 170x25 (Again weights vary from machine to machine- I go to failure and forget about the weight)
(Nautilus) Leg Curl – 100x20 (Same thought as above)
(Hammer) Seated row machine (plate loaded type) 315x10, 405x10
Power clean from rack (3 inches above knees): 195x10. I like the circulorespiratory effect
Leg Press: (45-degreee angle): 225x40, 805x10. I would love to do full squats but a bad back injury from an auto wreck and fall make it almost impossible to do the exercise with weights over 200 or so pounds. If I do the next day, I really feel it. Sometimes at home, I do full one-legged squats standing on a chair.
Cable Upright Rowing (shoulder width to chin: 200x12 ( this is all the weight on the machine) Barbell upright rows tend to bother my shoulders.
One arm cable side press on machine- 150x10 each arm, 160x10 each arm (These really work the sides and erectors as well as delts and triceps.
srh (Randy)
ms_irreverent
09-30-2006, 11:46 AM
I’ve never post any of my workouts as I have not really followed any plan in my later years. In my earlier years, I did a lot of Olympic style training. My present workouts qre a combination of lifting from all fields. Due to my work schedule, I can sometimes get in only one week per session. Naturally, I would love to put in more sessions. Here are two of my recent workouts. Height - 6.’3” and weight about 240 lbs. I am almost 54 years of age. When using machines there is a large variation among machines. I have not listed the names of the machines since I do not know if that is proper on the site. I usually try to use the most difficult ones. Here are two my “hodge-podge” workouts.
srh (Randy)
If you mean, say, avoiding refs to Nautilus or Cybex, nah, it's not necessary. From my perspective, at least, it's actually enlightening, since each is different.
And if that ab crunch is Nautilus, I am quite jealous. My gym got rid of ours a couple months ago. I'm still annoyed.
The crunch machine is Hammer. I like it because the top portion where you grasp your hands and the seat portion (your hips and legs) both move foward and upward when you perfrom the crunch. It really gives a complete contraction workout. With many machines you only bend foward from the upper torso while the bottom stays stationary. The workout from ones that only the top portion moves cannot compare in intensity to the Hammer machine.
I will modify my my initial post to include the names. I have never used at any point in my life steriods of any sort. If one wishes to do so then that is their choice. Incidentally, I never been much of a presser (long arms) but my deltoid and tricep strength are higher now then when I was younger. Old Olympic lifter (Ron) is a friend of mine and in his 60s he can press almost as much as he did when he was much younger.
Thank you,
srh (Randy)
Gogiants
09-30-2006, 02:08 PM
pigmus,
I just wanted to welcome you to the Logs forum and encourage you to keep posting here regularily.
BTW, I just had a nice visit with Ron a few weeks back.
Jack
Thank you Gogiants and Ron.
Ron I am locating the Gubner training article I promised you a while back. Gubner's press reached a sticking point before he included some assistance exercises. I have had good success with strict dips (with weights attached) and dumbbell presses at various angles. Yuri Vlasov said to imporve his press he used incline presses constantly changing the angle and reps to keep the muscles "guessing" and improving.
Hope you get results,
srh (Randy)
Today's Workout: This is my high rep day for most exercises.
Warmup: Then
Leg extensions (machine) - 170x20, 200x20
Leg Curl (machine) - 100x10, 110x10
Lat pulldown (very wide grip) - 150x10, 170x10
70 degree barbell incline press - 175x10
45 degree dumbell incline (all with pauses) - 75x20
45 degree leg press- 315x10, 405x10, 495x10 (all warmups to help lower back get limber), then 765x10, 855x10
Cable shoulder width upright rows to chin - 160x15
Full Dips with weights - 90x12, 100x10
Lat pulldown (very wide grip) - 170x12
Alternate Dumbell Curl - 60x3 each arm, 65x3 each arm, 70x3 each arm.
Gogiants
09-30-2006, 08:41 PM
That's soome impressive dipping Randy.
Jack
Old Olympic Lifter
10-01-2006, 10:26 PM
Hi again,Randy
Thank you Gogiants and Ron.
Ron I am locating the Gubner training article I promised you a while back. Gubner's press reached a sticking point before he included some assistance exercises. I have had good success with strict dips (with weights attached) and dumbbell presses at various angles. Yuri Vlasov said to imporve his press he used incline presses constantly changing the angle and reps to keep the muscles "guessing" and improving.
Hope you get results,
srh (Randy)
Thanks very much for the encouragement,Randy - I'm really looking forward to reading that article on Gary Gubner's training for the press.The assistance exercises you mention are doubtless all of value - unfortunately however,I don't have dipping bars or a range of adjustable dumbbells,and I only have very limited angles available on my home-made incline setup.
Regards and best wishes
Ron
Brief workout. I call the "active rest workout". I only had 4 hours of sleep the last night two nights. Today was a long work day with a weak diet. I used lower weights and keep reps in the high range. I do not go all out on any exercise in reps or poundage. I use a circuit method of training. I am going to try to work out more than once per week. In the past I usually won't unless I feel like it.
Hammer stomach crunch machine - 30 lbs x 50 reps
Leg Extension -170x10
Leg Curl- 100x20
Leg Press - 405x30
Lat Pulldown (very wide grip) - 150x15
Dumbell bench press (pauses each rep)- 90x15
Seated triceps extensions - 100x15
Alternate dumbell curl - 65x6 each arm
Wall pully boxer punching - 3 sets of 20 reps each arm with 30 pounds -really burning, but detls pumped.
In and out of the gym in about 25 minutes
srh (Randy)
Tired mentally but fell good physically.
Leg extension - 160x20, 200x20
Leg curl - 100x20, 110x20
45 degree leg press - 225x10, 315x10, 405x10, 485x10, 585x10 (these are to limber up my lo back to determine how it will take to the workout).765x12, 855x12
Seated press - 190x5
Steep dumbell Incline press - 75x10
Dips - 100x10, 110x10
Alterrnate dumbell curl - 60x10 each arm
Snatch pulls from rack (2 inches above knees) - 145x5, 195x5, 215x5
try to pull as high as possible.
First workout other than some freehanded exercises due to work, doctoral college work and injuries acting up. Workout is somewhat brief and execises I felt like doing to get back into the groove.
Leg Extensions (machine) - 200x20, 210x20
Leg Curls (machine) - 110x20, 120x20
No leg presses due to a sore knee
Seated cable rows to stomach (with triangular handle very strict) - 160x15, 175x15
Incline press (on a machine) - 305x6, 200x20 (used this machine since the dumbell rack and incline bench area was congested with people. I like to get in and out of the gym)
Cable Upright Row (shoulder 10 inch width grip to chin) - 120x10, 140x10, 160x10, 170x10
Alternate strict dumbell curls - 50x10 each arm, 55x10 each arm
70 degree seated cable triceps extensions - 170x10, 180x10 (Here I move an incline bench near the floor pulley and used a grip about 10 inches and press the weight overhead)
I notice that at almost 54 strength stays but muscular endurance dissipates much quicker for me.
Warmups on various machines and cybex abdominal crunch machine with 20 lbs for 50 reps.
Feel pretty good. Only some moderate aches and pains. Knee still sore but better so no leg presses.
Leg extension - 170x20x2 sets - The machine Nautilus is harder than the other machines. The weight stack of 170 lbs. is the limit on the Nautilus machine. However, the Nautilus is much more intense and free flowing than the Cybex , Precore, or Bodymaster machines.
Leg Curl (Nautilus ) - 120x20, 130x12
Seated Cable Rows (triagular handle to stomach-very strict only arms pulling) - 180x15, 195x15
30-degree dumbbell inlcine bench - 80x10, 100x10 (this is a personal record for me on this particular angle- lift). To get motivated I think of Steve Reeves with his flat build and relative long arms at 6.'1" and 215 lbs doing 120 for 10 at 30-degrees.
Triceps press on 60 degree incline - 180x10, 200x10. I use an incline bench and put the head of the bench at the adjustable floor pulley. I use about a 8-10 inch grip.
Triceps push down standing - 100x12
Alternate dumbell curl - 60x10 reps each arm
First workout in one week. I have had only about three workout in last two months, but I make the most of them. Work and school along with old injuries flaring up have inhibited my workouts.Did not go all out on any exercise as I have not been consistent in my workouts and I wish to aviod injury.
Worked out at 5:00 a.m. as I must work this Saturday.
Warmups:
Leg Extension-170x20x2 sets
Leg Curls - 110x20x2 sets
Seated cable rows - using small trangular handles to stomach performed very strictly with little body movement - 195x10, 210x10 power left
30 degree strict dumbbell inclines - 90x10, 105x6 power left on last set
Alternate strict dumbell curls - 60x10 each arm
60-degree cable tricep extension 6 inch grip (use an incline bench next to a floor pulley) 180x12, 200x10
Cable upright row (used arms only- pulled to nose height 10 inch grip) - 150x10 power left
no leg presses, etc as left knee is still sore.
Old Olympic Lifter
12-05-2006, 12:05 AM
Hi Randy
Sorry to hear about your old injuries - that's a wise decision in taking it easy until you're able to train on a more regular basis.
Regards and best wishes
Ron
Knee is getting better but back bothers me some, probably from a 365 continential clean I did a short time ago. I missed a 385. Got it to my belt but could not fix it at my chest after a struggle. Split was too shallow.
Leg Curl - 120x20, 130x30
Leg Extension - 170x20, 170x20
Lat Pulldown (very wide grip to my chest-little/no body movement)-180x12
30-Degree dumbbell inclines (strict) - 90x12, 110x5
Cable upright rows (shoulder width to my nose - all arms no heave) - 170x10
60-degree seated cable triceps extensions (thmbless grip-hands 3 inches apart)- 180x12x2
Seated cable rows to stomach (with triangular handle - strict little or no body movement) - 200x12
Preacher bench dumbell curl- 30x12 each arm -were real easy - I do curls to help me get the heavy dumbells to my chest on the inclines. I vary the exercises in curling to suit how I feel.
Standing cable tricep extensions (3-inch thumbless grip) - 150x15, 170x12
Peck deck machine (almost straight arms) - 150x15x2
Old Olympic Lifter
12-12-2006, 02:31 PM
Knee is getting bettwe but back bothers me some, probably from a 365 continential clean I did a short time ago. I missed a 385. Got it to my belt but could not fix it at my chest after a struggle. Split was too shallow.
Hi Randy
WOW!! - that's a mighty impressive poundage to pull into your shoulders - not many guys nowadays would even know how to perform a 'continental' effectively.
I'm curious,Randy - what is your best actual clean at present - I'm guessing that it must be well over 300lbs!!.
Regards and best wishes
Ron
Ron, Thank you for the kind remarks. I try to do some lifts that I am good on, simce there are many I am not too good on.
I haven't tried any split or squat clean in some time. I did power clean 245x3 sometime back-I believe I mentioned it to you. My basic exercise for the continental clean is sort of "hopper deadlift" off the bench -about knee height or a little lower when I am standing. I place the bar on the bench, straddle it (the bench is not that wide) and pull the first rep up to the dead lift completion position. I then lower it get a rebound and pull as high as possible going on my toes. Naturally as the weight increases the height of the pull decreases. I sometimes use a snatch width grip (less poundage can be handled) and pull it to my belt
Ron, I start with 5-6 reps and try to add reps to get to 10. On the heavier weights I sometimes have to stop it at the bench to regrip as I use no straps.The last time I did them I did in the workout 195x10, 245x10, 295x10 and 345x6. I worked up to this after about three months or so. I did no do them every workout-too demanding for me.
I also do power cleans from 2-3 inches above my knees with no straddle hop and little dip. I had worked up to 195x10 and 215x5 on seperate workouts. The cable upright rows shoulder width, seated cable rowing and dumbell power cleans are other exercises I use. Sometimes I use to do a dumbbell dead lift but I cannot now as the gym now has newer dumbbells that go only to 120 lbs. It use to have ones that went to 150 lbs. However, those things in high reps make my legs "scream". I never combined all of these exercises together and varies the sets according to my energy and injury level.
I love pulling exercises (explosive exercises) but my previos injuries just seem to keep flaring up and making me stop when I get going then I must start again. The low back pain get so bad at times I have a hard time getting out of my car or even bed.
When I try again I will try to get some photos of me doing it. I have a photo somewhere -haven't see it in about a year and a half when it taken where I continentaled a bar with two 120-pound solid Jackson dumbbelles chained close to the bar -but hanging up and down-vertically and pushed pressed over head on a grass surface. The weight of the thing was 265 lbs.
Best wishes,
Randy
First real workout in several months due to work and school. However, I did off-and-on dumbell clean and presses at my home and free handed squats.
My first workout back at the gym was a mixture of exercises I chose. I was wanting to clean and seated press a pair of 100-pound dumbbells on my 54th birthday Feb 26 but sickness and excessive work prevented me from being in any kind of shape at that time.
Leg Curl - 120x25
Leg Extension - 125x25
Lat Pulldown (very wide grip to chest no body heave at all) - 190x10
45 degree leg press (full) 605x20
80 degree dumbbell inclines ( I power clean the dumbbells than I sit down on the bench and press them)- 75x10, I rested for a while then power cleaned, sat down on the bench and seated pressed a pair of 100s.
Hammer plate loading seated rowing machine - 405x10
Seated peck deck - 230x10
Cable upright rows (shoulder width) pulling the bar to 10-12 inches above head (no body heave) - 150x10, 120x10.
Triceps seated machine - 120x10, 150x10
I probably will be sore after this.
Hope all of you have been doing fine and getting along well with your training and lives.
Randy
guitarfreak
04-02-2007, 08:47 AM
well happy birthday... a little late :-). You can try those dumbells next year.
Thank you for the encouragement guitarfreak.
Leg Curl - 120x25
Leg Extension 120x25
Leg Abduction machine - 250x25 (all the weight on the machine)
45-degree leg press - 215x10, 605x15, 705x15 (all the way down)
(If my back permits I am going to try some full olympic style squats in the near future)
Seated lat pulldown on machine - 160x12
Seated lat row on machine - 170x12
(I do these machines just for variety. The difference between the weights the various machines make comparisons to strength gains almost impossible)
Z-bar preacher curl, 80x10, 100x10 (I found these stretch out my biceps -antogonist muscle-that helps me in my warmup for seated presses or other pressing movements)
80-degree dumbbell inclines - 75x12
60-degree incline presses (pauses) - 165x8, 185x4
Stadning cable tricep extensions - 160x12, 190x6.
Power clean (from knees) - 185x10
Felt a little tired so did what I ever came to mind.
Leg Curl - 130x25
Leg Extension - 150x25
Leg Abduction Machine - 250x25
45 -degree leg press (all the way down) - 315x10, 605x15, 715x15
Lat pulldown machine - 160x12
Seated lat row machine - 180x12 (These two machines really isolate my back and make me work - no way to use body heave on them)
Z-preacher bench curls - 90x15
75-degree dumbell inclines (strict) - 75x12
60-degree inclines (with pauses) 185x5
60-degree cable tricep extensions - 170x12, 150x12
One arm cable curls - 70x10 each arm
I haven't posted in a while as my workouts have been erratic and brief. One reason is that I was doing some leg presses on one of those 45-degree angle machines with 905 pounds for 10 reps. On the last rep I decided to stop it dead at the bottom and press it out. I did (very hard) but in the process really strained the muscles/ligaments about my right knee. It made leg extensions with even 50 pounds very painful. I was forcing the up weight each workout at a pretty good pace and apparently this was the problem.
It was somewhat of a set back as I was also performing sets of repetitions in the continental clean with no split or a short split on the latter reps with 315 pounds. These are not great weights by any means but for me at 54 they were satisfying.
I am getting better now and will avoid those pitfalls if possible when I resume training shortly.
Bets wishes and a happy holiday to everyone,
Randy
Finally got in a complete program. I have been doing just one exercise or so at my home several time per week. My Knee is able to do some leg work finally after I strained it with some heavy leg presses.
I will use one set with relatively high reps to get my muscular stamina developed. I have found out if I initially start heavy with low reps it places a big demand on my recuperative powers and I cannot work out again with any weight at all for 4-5 days.
Leg Curl - 120x20
Leg Extension - 120x20 (knee still a little tender stayed light here to warm up knees)
Leg Press (45-degree full) - 315x25 very easy but the first I have done since May/ I do not wish to injury my knee again so I will start light a work up. Will add weigth slowly to these.
Seated Cable Rows - 210x15 ( I use no body heave just a slight bend in my knees to take the stress off my back, these were relatively easy. ) I have see so many people using so much body motion they remind me of a berserk sailor in an ancient galley with the whip being put to them.
Dumbbell Bench Presses (full stretch to sides with dead pauses)- 100x12
Cable Upright Rows (shoulder width pulling bar to 6-8 inches above my
Head. I try not to use any body heave just arms and traps) - 140x12
Preacher Curl Machine - 155x10
Triceps Pushdowns (thumbs on same side of bar -3 inches apart. I use no body lean but keep my torso erect-max stress on triceps) - 110x15
Walked a mile on a 5 degree grade in 16 minutes. Very easy pace.
Haven't been posting in a while but still manage to work out. I go by feel as some days are better than others as I suffer and have for many years from fibromyalgia. Lots of college and job work in the recent months. I stay with high reps for the most part as the heavy weights really make my joints ache for many days after that not allowing me to train properly. When it takes a leave of absence I will get back into heavy weights and lower reps.
Some of the exercises and poundages from recent workouts -within the last several months are- most are not from the same workout.
Not great weights by any means but for me I am satisfied.
Dumbbell bench presses (full stretch and strict) - 90x21, 110x13, 125x8 ( I have always been better in lower reps and heavier weights than with higher reps and lighter weights- so much for a lot of those repetition formulas) I really enjoy working these dumbbell benches even though my chest is flat like an ironing board.
75 degree dumbbell seated presses – 95x5
Alternate dumbbell curls (strict) - 60 x 10 each arm.
45 -degree inclines (barbell-shoulder width) 145x20 reps this was after other pressing movements.
Leg extensions - 200-220 x 20 reps
Bench press (touch and go - no arch-shoulder width) - 225x12
45-degreeee leg press- 225 x 65, 315x45, 405x35 ( all full and deep) - Have not done a lot of leg work as it bothers me to a higher degree at this point.
Power snatch from the rack (just above knee height) – 135x18 is my best in reps. I did do one day when I felt better 195 and just missed a second after a set of 17 with 135. There is very little correlation between reps and singles in highly explosive-full body movements as form breaks down after a certain number of reps as does one,s stamina.
I use various machine/pulleys for heavy lat work and triceps work when I can.
I will be 55 on February 26, 2008. I am hoping to clean sit down and press a pair of 105-110 dumbbells by then. I am about 245 pounds at 6.3”.
Best wishes to all of you and your health.
Randy
Warm-up with light weights on various machines for 20 reps or so.
Seated Lat Row (machine) 210/15, 215/15. I like this machine as you face it with a pad in your chest and pull towads you chest. I keep in contact with the pad and do not heave back. It is really tough. The machine goes to 300 lbs. but I have seen no one even the 400+ benchers and 600+ dead lifters use that for any amout of reps. This thing seems to help my pulling power.
Dumbbell bench presses (held like bell full stretch) - 100x16
45-degree barbell incline bench - 145x24
One arm cable curls (srtict) - 70x15 each arm
Triceps pushdown (hands 3 inches apart - no leaning foward) - 170x15
Hip machine- 80x15x2 sets - I tried this out as my knee is still very sore from an accident and cannot really put any heavy pressure on it for a little while more.
This site is giving me a real hard time posting.
Dumbbell bench presses (full stretch with bells lowered a little past the top of my chest and pauses) - 90x15, 100x12. (These are very hard this way and my chest really feels it)
Seated leg press machine - 210x10, 300x20, 400x20 (these were rather easy-knee getting better all the time)
Seated Row machine - 200x15x3 - all easy
One arm cable curm (full arc) - 80x15x2
Triceps Pushdown - 170x15 (very strict), 230x10 some body lean on last 5 reps.
These pulley machines vary GREATLY in the amount of weight used. One machine it is HARD to get 150 lsb. for the same amount of reps. I just go for the feel and maximum reps and do not worry about what one machine weight versus another.
Fast and quick workout.
Leg press Machine (this one is harder than the conventional 45-degreee machine) - 210 x 25, 300 x 25-rather easy (knee getting stronger each time)
Dumbbell Bench Press (full stretch -lower than chest to the sides - dead pauses) - 100x14 -I really love starting them this low as I feel I really get much more out of the exercise.
Seated Row Machine (I like this machine as it really works my back. In addition I have seen some of the 400 benchers and 600 dead lifters unable to get the entire 305 stack for any amount of reps)
170x15, 210x15
45-degree Barbell Inclines - 185x12
Leg Press (Seated Vetcially-to rock bottom) - 210x30, 300x30. (knee getting better each time)
Seated Row Machine - 170x20, 190x20
Dumbbell Bench Press (full stretch to sides and pauses) - 90x20
One Arm Cable Curls (strict) 80x15 each arm
45-Degree Barbell Inclines - 165x19
Triceps Pushdown (no body heave) 215x20
I hope you are all doing well as I have missed communicating with you.
I have been working out...rather regularily in the last three months but have not posted. I am on the thessis for my PH.D. and at my age (heading towards 56) I need all the time and help I can get - physically and mentally!
Some of the exercises I have use are cable upright rows -shoulder width to my chine in strict from with 200 for 12 or more reps. This is all the weight on the machine.
Various tricep work on the pulleys with various bars and angles on the bench and standing.
Dumbell Benches up to 120x10-12 reps in strict form, 45 degree Inclines with a barbell up to 185x16. I am aiming for 20 reps as that would approximate 300 according to most formulas. One time I did 245x3 after doing some higher reps. I have a 6'.5" reach at 6'.3" in height so this would be a real personal accomplishment for me at my age.
Alternate Dumbell Curls in strict form up to 60-65 for 10 reps when I feel like doing them.
Rowing on a machine that goes up to 305 but I have worked up to 250 for 10-12 in strict form. Saw a fellow who dead lifts 645 get the 305 for 10. So I feel Ok with my small poundage.
Leg presses on a 45 degree machine up to 405 for 30-40 reps all the way down. The higher poiundages and lower reps just bring back lower back problems that really hinder my training.
Sometimes squats with a 90-100 pound barbell full to bottom for 75-100 reps (they have these short fixed barbells on a rack of various weight up to 100 pounds). These are tough on the lungs! Never leg presses and these at the same time as it would put me out of action at my age. Some time back I did 225 for 30 reps all the way down in the full squat-Olympic style and it was rather easy but my back stiffined up and pained me for about a week afterwards so I have not done them since.
I do all kinds of other exercises accoring to how I feel. At this point I really like working with the pulley type machine as I can handle heavy weights without too much fear of injury.
One problem is the body buidling type routine has increased my weight to 255-258 and at my age I do not wish to carry that around muscle or not.
Walked a mile in 14:48 on a 5 degree incline for a warmup.
Dumbbell bench press (lowered wide to my sides like a barbell for stretch) - 90x22
Seated Row Machine - 200x20
Peck Deck Machine (seat at bottom emphasis on upper pecs) - 220x15
30 degree cable triceps extensions using the rope attachment for stretch - 150x15
Standing triceps pushdown with rope attachment - 150x15
One arm side laterals using pulleys - 50x12 each arm
90-degree seated bench press machine - 305x10 (all the weight the machine has)- I like it in a way because it starts out like a seated bench press but curves slight upward with the arch of the cam making it like an incline press.
45 degree leg press (knees to chest)- 315x40
Power clean from mid-thigh (dip a few incles then flip to chest) - 175x10 -rather easy
Abdominal work - hanging leg raises in 4 sets fo 20-25 reps and crunches 4 sets of 40-60 reps.
Full squat (at home) - bar high and feet close -butt to claves - 200x30 reps. If I keep the weight reasonable I can sqaut without an old back injury flaring up from a rear end collision where the other vehicle was traveling 50 mph and I was stopped.
I really miss the Olympic lifts especially squats, power cleans from the hang and power snatches from the hang. I also liked the double jerk where you take the weight from the rack jerk the first from behind the neck and the second from the chest. The behind the heck was easier than from the fron but it taught good position and "foot slam" for me.
Walked 1.6 miles at 2 degree incline in 19:56 minutes. Gets pulse up to over 130 for a period of time.
Hammer high lat row/pulldowns- 185x20, 205x20 very easy but will not force poundages until back ok.
Dumbell bench Press (all the way down globes to chest)- 100x15, 100x15 (feet on bench to take pressure off back. These are a little more difficult than having my feet on the floor. Balance becomes an issue.
45 degree incline - 165x18 reps
Seated peck deck (seat at bottom to affect upper pecs) - 125x20
Triceps pushdown (3 inch grip on small straight bar)- 230x12
Free handed full squats 1x150 reps (no weighted ones until back fully heals). Conditioning is a real factor here as I have developed the capacity that 100 reps can be done like a piston with relative ease. I have done on some occasions 250 reps non stop with some still left over.
I hurt my back some time back on a 315 split clean attempt. I guess apporaching 57 years of age those poundages do more on me than I do on them- a previous back injury for a bad accident has weakened me in this area. I have been working out for the last severel months but more for conditioning and getting toned back up with high reps. Even when I was hurting soon after the injury I still did some form of workouts with exercises and poundages to keep me in shape.
Height 6.3 and weight about 242 or so.
Old Olympic Lifter
11-25-2009, 05:08 PM
Walked 1.6 miles at 2 degree incline in 19:56 minutes. Gets pulse up to over 130 for a period of time.
Hammer high lat row/pulldowns- 185x20, 205x20 very easy but will not force poundages until back ok.
Dumbell bench Press (all the way down globes to chest)- 100x15, 100x15 (feet on bench to take pressure off back. These are a little more difficult than having my feet on the floor. Balance becomes an issue.
45 degree incline - 165x18 reps
Seated peck deck (seat at bottom to affect upper pecs) - 125x20
Triceps pushdown (3 inch grip on small straight bar)- 230x12
Free handed full squats 1x150 reps (no weighted ones until back fully heals). Conditioning is a real factor here as I have developed the capacity that 100 reps can be done like a piston with relative ease. I have done on some occasions 250 reps non stop with some still left over.
I hurt my back some time back on a 315 split clean attempt. I guess apporaching 57 years of age those poundages do more on me than I do on them- a previous back injury for a bad accident has weakened me in this area. I have been working out for the last severel months but more for conditioning and getting toned back up with high reps. Even when I was hurting soon after the injury I still did some form of workouts with exercises and poundages to keep me in shape.
Height 6.3 and weight about 242 or so.
Hi Randy
Sorry to hear about your back injury earlier this year,but good to know that you're now back in training.
BTW Randy, you may not be aware of this,but a 300+ split clean at your age is positively WORLD CLASS!! For example,the gold and silver medallists in the 105+ M55 (55 to 59) category at the recent World Masters Games in Sydney made clean & jerks of 137 (302 lbs) and 136 (300 lbs) respectively,while the world record in this division is 145kg (319.5 lbs) set by a Ukrainian (Viktor Yefremov) at the European Masters back in May 1998.
So Randy,you can at least take comfort from knowing that prior to your injury you could hold your own with the worlds best in your age group. All the best for a complete recovery,Randy - my regards and best wishes
Ron
Thank you for the kind compliments. Coming from someone like you it makes me feel very good to say the least. The back problem is where the Lumbar 5 (L-5) was driven downward into the Sacrum as the MRI and x-rays show. It is not all that serious but when agitated Ron it is PAINFUL!! The nerve compression will actually cause my knees to buckle. The injury is the result of being stopped at a red light stopped and being rear ended by another vehicle the police said was doing at least 45 mph from the damage.
Ron I have always been good at pulling weights fast. Only average in slow dead lifting. Explosive movements were my forte. At one time at an unofficial competition I did a standing broad jump of 10 feet 5 inches. I know that is well below the world record but was very good for me at about 200 lbs at the time. This led me to believe that I was quite a bit of fast twitch muscle.
When I was 6.3 and 197 lbs. I split cleaned and jerked 300 on a 7 foot exercise bar (not Olympic bar) in March of 1976. There was never much competition where I live after about 1970 when Donne Hale got out of the promotional gig. There was Stanczyk’s 300 Club by former World Champ Stan Stancyzk but I was a kid and it was quite a drive. He suffered a stroke later on and ended up in sad shape in his later years before passing. I thought one of the best lifts (considering my light weight) I did was a 245 clean and jerk at a little shorter height 6.2 weighing 163 pounds (I grew after high school from 5.10 to 6.3). I have the date and workout in my workout book on December 27, 1974. I have recorded very workout since June 1973.
I was going to get my girl friend to shot some video on me cleaning and jerking shortly before the accident. You can buy this disposable 20 minute video cameras for about $30 in the states and they put them to CDs.
Maybe ( I am dying to heal up) when I will heal up in the future and can attempt that and have it videoed.
Ron I have never used any kind of steroid or growth hormone and when challenged be people in the gym I tell them lets place the money and I will take a polygraph and a drug test that I have never used any steroid. If I fail I will pay you 5,000 dollars. And if I pass you pay me 5,000 dollars. No BS just cash there waiting. The roid thing where I am at and probably elsewhere is out of control.
Anyway thank you for the compliments. It will give the motivation to stay with it. Hopefully, I can be lifting in good form and handling excellent weights like you are at your age.
If I could heal up and we did not live half-way around the world from one another I would get you to coach me for some of those senior competitions with you expertise I believe I could do very well.
Walked on a stair climber for 10 minutes at 60 steps per minute. I was dying from the pump just above my knees.
I tried some of the fancy machines in the gym for variety-I still prefer the barbell and dumbbells but I will give them a shot until my back heals more fully. Besides I was mentally tired today and really not all that into it.
Life Fitness-Seated Row Machine (chest to pad no heave until back better)- 145x20 easy reps-moving the seat to where the handles are even with my upper chest - really pumps the traps.
Life Fitness- Preacher Bench Curls - 140x15
Hoist Seated Bench Press Machine- 310x11 (wish I could really do this on a bell)
Barbell 60 degree incline - 170x10 some left but do not want to stress back
Triceps pushdown (false grip hands 3" apart)- 120x15 this is the other machine which is MUCH harder for the “said” weight listed than the 230x12 thing I did in my last workout.
That was it.
Reposted in "Everything Else" more appropriate.
Hammer machine high seated lat-pulldown row (this machine uses barbell plates)- 205/15. 225/15 very easy but will slowly porgress with back.
Dumbbell bench Press (feet on bench) lowered down to touch chest- 100x15, 110x12.
Seated Peck Deck (seat at bottomm to get upper chest involved)- 150x15
Walked at 5 degree incline 1.6 m iles in 19:59. Tired from work and will make it short.
45 degree Incline - 170x15
Cable upright row to chin shoulder width- 200x10
Preacher crul machine - 120x15
Triceps pushdown (harder of the three machines) 110x15
Walked 1.56 miles at 5 degree incline in 19:56.
Seated row on machine (chest held to pad no body motion) - 150x30 some left
Dumbbell bench press (feet on bench - lowered fully to sides with pause)- 100x15, 100x13
Machine preacher curl- 120x15
Seated peck deck (seat at bottom to work upper pecs) 150x15
Cable upright rowing (shoulder width no heaving to chin)- 200x12
triceps pushdown (false grip 3 inches)- 215x15 easier pulley machine
Leg press 45 degrees- full - 225x40 reps (eaisly done) no heavy weight until back is better
Walked 1.6 miles in 19:55 at 2 degree incline.
Seated Row on Hammer Machine that uses barbell plated- 315x20
Dumbbell bench press (feet on bench-all way down) - 100x16
45 degree incline (right after dumbbell benches) -225x5
Nautilus preacher curl- 100x15 x 2 sets (for pump - rather easy)
Triceps seated extension machine - 100x20 first time I tried this contraption and it seems to strain my elbows.
45 degree leg press machine (full and deep) 225x20, 315 x 20 -easy but I do now want to cause my back to act up- will take it nice and slow as I have not done anything but free handed squats for 10 months.
I will be 57 years of age in 2 months and hope to dumbell press on the flat bench the 125 pounders for at least 5-6 reps by then.
If my back stays good and heals will gun for a 275-300 clean and possiblly the jerk or maybe try for it this in the late spring early summer. This time I will have pictures at the very least and maybe a video of the attempt. While I can do cable upright rows and some various rowing machines I am unable to do cleans, clean pulls, rack work or power cleans as at this point my back probably would give me haydes and the healing would have to start again.
Walked 1.6 miles in 20:00 at 2 degree incline.
Seated cable rows small triangular handles- 165x30 (I do these with unlocked knees and the weight on the outside of my feet to take the strain off the low back until it heals. It is all arms with no body heave but really works the mid and upper back)
45 degree incline(shoulder width) - 200x11 reps good reps some left
45 degree leg press (deep full knees to chest)- 225x20, 405x20 power left but I am progressing slowly to see how much my back has improved. It is getting better.
Cable upright Row- (shoulder wiidth to chin no heave) -200x15
Workout from Saturday 12-16-09. Computer is having trouble.
Walked 1.56 miles in 20:00 at 2 degree incline
Seated Cable Row (triangular handles to stomach) -180x30 - knees unlocked to save back-no body heave-strict
Dumbell bench press- (deep full-strict like bell) - 110x12 dead pauses on some reps
45 degree leg press (knees to chest)- 405x30 power left will stay with high reps until back fully heals
45 degree incline barbell press - 225x6
tricep pushdows (false grip 3 inches)- 100x15, 110x10 - hardest of the three cable machines
Walked 1.56 miles on 20:00 at 2 degree incline
Seated Cable Row (straight bar shoulder width) - 150x30 power left - no body heave just arms and lats
45 degree barbell incline - 226x6x2sets
45 degree leg press (full to chest feet shoulder width) - 500x20 - power left will most likely add reps until back heals
Preacher Machine Curls - 125x15 rather easy
Tricpes Pushdows (3 inch false grip no body lean) - 110x20 hardest of the three cable machines
Walked 1.5 miles in 19:57 at 2 degree incline
Hammer Seated High Lat Pulldown - 225x15 easy- really works upper back/traps
Dumbbell bench press ( feet on bench-strict and full held like barbell) - 110x12 some left
Preacher curls ( barbell) 75x15, 100x10
45 degree barbell incline - 145x23
45 degree leg press (knees to chest - feel shoulder width) - 225x15, 314x15, 500x15, 585x15 power left back a little tender from 4 days on a trip up to 7 hours driving per day.
Triceps pushdown (false grip 3 inches)- 200x15 very strict no body lean
After several days of a moderate virus.
Walked 1.55 miles in 19:58 on 2 degree incline,
Hammer (barbell plate loaded) Overhead Seated Lat Pulldown - 225x20, 245x12 power left. This motions really works the traps and biceps to a lesser degree as well as the whole upper back. My traps are often very sore after doing this movement.
Dumbell Bench Press (long dead pauses each rep and full stretch) - 100x12x2 sets power left but I feel a little drained from the virus so I will do an abbreviated workout today that stresses most of the upper body with two exerciese.
Walked 1.5 miles in 20:00 minutes at 2 degree incline.
After moderate virus which left me a little weak.
Dumbbell Bench Press (held like bell full stretch and dead pauses each rep) - 100x12, 110x10
Alternate Dumbbell Curl- 60x10 each arm
Triceps Cable Pushdown (false grip 3 inches) - 245x10
Seated Peck Deck - 125x20 reps
Took about 2 1/2 weeks off due to work and I just do this every so often to let my body heal as I have done this since the very early 1970s. I became 57 years of age on February 26
Since my last workout poster here I have done the following in various workouts before my time off.
Dumbbell bench press (all the way down with pauses) 110x14 reps.
Cable upright row (shoulder width) to my chin no heave - 200x12
40 degree incline press - 165 x 17 reps (shoulder width or slightly wider)
30 degree dumbbell inclines all the way down and strict - 110x7
65 degree incline leg press - 315 x 40, 405 x 30 (full knees to chest)- still do not force it as my back is slowly getting better each month.
Hammer machine (barbell plate loaded) high incline pulldown - 225x20 reps
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