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DBowden
01-10-2010, 11:34 AM
Stats / Macros
6'1.5
233
Age 53

This is my approx caloric/ macro baseline on non workout days.

Caloric intake
2522

Protein
227.97

Carbs
214.06

Fat
62.06

On workout days ( currently 4 days a week) I boost the calories to approx 3300 , the protein to approx 245 grams, the carbs to approx. 300 grams and the fat to approx 75 grams.

DBowden
01-10-2010, 11:35 AM
Yesterday's workout

Incline barbell bench press
135(12) 185(10) 235(6) 215(6) 195(8) 175(8) 155(12)

Incline dumb bell flys
55(12) 65(10) 75(8)

Close grip bench press
135(12) 185(10) 230(6) 210(8) 190(8) 185(10) 165(12)

Back squats
12(135) 10(225) 10(315) 6(425) 6(405) 8(385) 8(355) 10(335)

freebirdmac
01-10-2010, 11:36 AM
Welcome!

DBowden
01-10-2010, 11:38 AM
Welcome!

Thanks

Baldiewonkanobi
01-10-2010, 11:41 AM
Welcome to our now rapidly growing family. :hugme: Fasten your lifting belt and wrap those knees. Do chime in on our threads and we will try to make nice.


Baldie

buckimscl
01-10-2010, 11:42 AM
Good to have ya here.

DBowden
01-10-2010, 11:48 AM
Welcome to our now rapidly growing family. :hugme: Fasten your lifting belt and wrap those knees. Do chime in on our threads and we will try to make nice.


Baldie

Appreciate the welcome

DBowden
01-10-2010, 11:49 AM
Good to have ya here.

Thanks.
I have been following along in your journal.
I enjoy reading your posts in there.

buckimscl
01-10-2010, 11:55 AM
Thanks.
I have been following along in your journal.
I enjoy reading your posts in there.
Thanks. It's about a lot of stuff not just bodybuilding or training, just a little rx potpourri I like to think of it as..

blu2xtreme
01-10-2010, 12:01 PM
Welcome
The masters is a great area - good info mixed with some fun
I have learned a lot since being here - great guys and girls here.

DBowden
01-10-2010, 12:05 PM
Thanks.
I agree, this is a great forum.

Bob45
01-10-2010, 01:11 PM
Welcome. Good strong workout there.

DBowden
01-10-2010, 02:46 PM
Welcome. Good strong workout there.

Thanks for the welcome.
Appreciate the support.

esplendido
01-10-2010, 04:42 PM
Dave's been here since Rx started. He lurks, but probably because he's an FL on another Masters Forum on another site. He's good people!

Glad to see you surface, Dave.

joedemarco
01-10-2010, 05:01 PM
Welcome, Dave! Glad you decided to post your journal in our forum. Best of luck with your training in 2010.

DBowden
01-11-2010, 07:07 PM
Dave's been here since Rx started. He lurks, but probably because he's an FL on another Masters Forum on another site. He's good people!

Glad to see you surface, Dave.

Thanks Esplendido.
Still own the cigar store?

DBowden
01-11-2010, 07:08 PM
Welcome, Dave! Glad you decided to post your journal in our forum. Best of luck with your training in 2010.

Thanks Joe,
Appreciate the welcome.

DBowden
01-11-2010, 07:18 PM
Today's workout

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 155(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 135(8) 115(10)

Cage Shrugs
135(12) 235(10) 330(6) 310(8) 290(10)

esplendido
01-11-2010, 11:40 PM
Thanks Esplendido.
Still own the cigar store?

Yep! About to franchise it.

HeavyDutyGuy
01-12-2010, 02:57 AM
Today's workout

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 155(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 135(8) 115(10)

Cage Shrugs
135(12) 235(10) 330(6) 310(8) 290(10)

Nice! Is cage shrugs just shrugs in a power rack?

DBowden
01-12-2010, 07:34 PM
Nice! Is cage shrugs just shrugs in a power rack?

It's shrugs done with a piece of equipment that looks like a trap bar that is in an opened ended U shape with fixed handles.

I like it over regular shrugs with a bar, because of the hand position, palms inward.

Mac
01-13-2010, 08:04 AM
Welcome DB. I just showed up here myself. Great bunch of old farts here. I feel right at home.

AnglicanBeachParty
01-13-2010, 08:16 AM
It's great to see another Masters journal going here!

DBowden
01-13-2010, 08:33 PM
Welcome DB. I just showed up here myself. Great bunch of old farts here. I feel right at home.
Thanks for the welcome

DBowden
01-13-2010, 08:34 PM
It's great to see another Masters journal going here!

Thanks

DBowden
01-14-2010, 07:35 PM
Today's workout

Dumb bell rows
100(12) 110(10) 130(8) 120(8) 110(10) 100(12)

Nautlus machine pull-over
6 sets

Rear delts
Reverse flys
50(12) 55(10) 65(8) 55(10)

Barbell curls
65(15) 85(10) 135(6) 115(8) 105(10) 85(10)

DBowden
01-16-2010, 05:22 PM
Today's workout

Incline barbell bench press
135(12) 185(10) 235(6) 215(6) 195(8) 175(8) 155(12)

Incline dumb bell flys
55(12) 65(10) 75(8)

Close grip bench press
135(12) 185(10) 235(6) 210(8) 190(8) 185(10) 165(12)

Back squats
12(135) 10(225) 10(315) 6(425) 6(405) 8(385) 8(365) 10(345)

joedemarco
01-16-2010, 05:30 PM
Dave, you look like you keep the workouts short and sweet. I tend to do the same.

Bob45
01-16-2010, 06:54 PM
The workouts are looking good and strong.

DBowden
01-17-2010, 09:36 AM
Dave, you look like you keep the workouts short and sweet. I tend to do the same.

Yep,
I used to do a lot more, as I aged I cut my volume down a great deal.
Helps with recovery.

DBowden
01-17-2010, 09:36 AM
The workouts are looking good and strong.

Thanks.

DBowden
01-18-2010, 05:24 PM
Today's workout

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 155(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 135(8)

Dumb bell upright rows
50(12) 65(10) 70(8)

Cage Shrugs
135(12) 235(10) 335(6) 315(8) 295(10)

Seated calve raises
90(20) 135(20) 185(15) 220(12)

Bob45
01-18-2010, 09:59 PM
You must have a very strong lower back to do sldl's with that much weight. Good job.

DBowden
01-19-2010, 07:01 AM
You must have a very strong lower back to do sldl's with that much weight. Good job.

Thanks.
I love SLDL's, I have been doing them for years.

DBowden
01-21-2010, 07:42 PM
Today's workout

Dumb bell rows
100(12) 110(10) 130(8) 120(8) 110(10) 100(12)

Nautlus machine pull-over
6 sets

Rear delts
Reverse flys
50(12) 55(10) 70(6) 65(8)

Barbell curls
65(15) 85(10) 135(6) 115(8) 105(10) 85(10)

DBowden
01-23-2010, 04:37 PM
Today's workout

Incline barbell bench press
135(12) 185(10) 235(6) 215(6) 195(8) 175(8) 155(12)

Close grip bench press
135(12) 185(10) 235(6) 210(8) 190(8) 185(10) 165(12)

Back squats
12(135) 10(225) 10(315) 6(435) 6(405) 8(385) 8(365) 10(345)

freebirdmac
01-23-2010, 05:20 PM
Now that is some serious weight you're pushing around!

Bob45
01-23-2010, 06:29 PM
No comments with the workouts? It felt great, not bad, sucked, I was tired, lot's of Pr's felt strong. Hahaha. I'd be more than thrilled with all the numbers it was for me.

DBowden
01-23-2010, 06:46 PM
Now that is some serious weight you're pushing around!

Thanks, appreciate the support.

DBowden
01-23-2010, 06:57 PM
No comments with the workouts? It felt great, not bad, sucked, I was tired, lot's of Pr's felt strong. Hahaha. I'd be more than thrilled with all the numbers it was for me.

Squat and chest day today felt great, not bad and did not suck.
I attribute my success to my preworkout geritol/prune juice/protein Hardcore Pro Geriatric Series shake.

Bob45
01-23-2010, 07:03 PM
Squat and chest day today felt great, not bad and did not suck.
I attribute my success to my preworkout geritol/prune juice/protein Hardcore Pro Geriatric Series shake.

I better start taking that stuff!

DBowden
01-27-2010, 07:56 PM
Today's workout

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 160(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 140(8)

Dumb bell upright rows
50(12) 65(10) 70(8)

Cage Shrugs
135(12) 235(10) 335(6) 315(8) 295(10)

Seated calve raises
90(20) 135(20) 185(15) 220(12)

DBowden
02-01-2010, 07:48 PM
SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 160(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 145(8) 125(8)

Cage Shrugs
135(12) 235(10) 345(6) 325(8) 295(10)

DBowden
02-03-2010, 08:06 PM
Today's workout

Dumb bell rows
100(12) 110(10) 130(8) 120(8) 110(10) 100(12)

Nautilus machine pull-over
6 sets

Rear delts
Reverse flys
50(12) 60(10) 70(6) 65(8)

Barbell curls
65(15) 85(10) 135(6) 115(8) 105(10) 85(10)

joedemarco
02-03-2010, 08:59 PM
Workouts looking good, Dave!

DBowden
02-03-2010, 09:27 PM
Workouts looking good, Dave!

Thanks!

DBowden
02-09-2010, 10:04 PM
Today's workout

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 160(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 145(8) 125(8)

Dumb bell upright rows
50(12) 65(10) 70(8)

Cage Shrugs
135(12) 235(10) 345(6) 325(8) 295(10)

Seated calve raises
90(20) 185(15) 210(15) 225(12)

DBowden
02-11-2010, 07:34 PM
Today's workout

*Training note.
I decided to go a bit heaver on DB rows today.

Dumb bell rows
100(12) 110(10) 140(6) 130(8) 120(10) 100(12)

Nautilus machine pull-over
6 sets

Rear delts
Reverse flys
50(12) 60(10) 70(6) 65(8)

Barbell curls
65(15) 85(10) 135(6) 115(8) 105(10) 85(10)

Standing calve raises
240(20) 340(20) 440(15)

DBowden
02-13-2010, 05:06 PM
Today's workout

Back squats
12(135) 10(225) 10(315) 6(445) 6(405) 8(385) 8(365) 10(345)

Seated calve raises
90(20) 185(15) 210(15) 225(12)

freebirdmac
02-13-2010, 06:40 PM
Hellish squats there. I can see why there's no other leg exercises besides calves.

DBowden
02-14-2010, 10:24 AM
Hellish squats there. I can see why there's no other leg exercises besides calves.

Thanks!

I used to do hams on the same day as squats, but I discovered that I got a better result by breaking them out to a different day.

I recently experimented with working chest same day as squats, same result.

DBowden
02-14-2010, 01:51 PM
Today's workout

Incline barbell bench press
135(12) 185(10) 250(5) 225(8) 205(8) 185(10)

Incline dumb bell flys
55(12) 65(10) 75(10)

Close grip bench press
135(12) 185(10) 245(6) 210(8) 190(8) 185(10) 165(12)

Cable curls
4 sets 2/4 tempo
10 reps per set

Hammer curls - twist at top of rom
50(10) 60(10) 70(10)

DBowden
02-16-2010, 07:58 PM
Today's workout

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 160(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 145(8) 125(8)

Cage Shrugs
135(12) 235(10) 315(8) 365(6) 345(8)

DBowden
02-20-2010, 09:16 AM
2/18

Dumb bell rows
100(12) 110(10) 140(6) 130(8) 120(10) 100(12)

Nautlus machine pull-over
6 sets

Rear delts
Reverse flys
50(12) 60(10) 70(6) 65(8)

Barbell curls
65(15) 85(10) 135(6) 115(8) 105(10) 85(10)

Seated calve raises
90(20) 185(15) 210(15) 225(12)

Baldiewonkanobi
02-20-2010, 12:14 PM
In an odd way I like your routines. I've done that Circuit meets Mentzer thing. Nautilus pull overs....I get a lot outta that machine depending on the way I sit in it, one or two handed. Abs, lats, serratus and intercostals.

Baldie

DBowden
02-20-2010, 01:17 PM
In an odd way I like your routines. I've done that Circuit meets Mentzer thing. Nautilus pull overs....I get a lot outta that machine depending on the way I sit in it, one or two handed. Abs, lats, serratus and intercostals.

Baldie

Thanks Baldie.
I experimented for years with different types of routines, I like this one the best.

I like that nautilus pullover machine.
I started using that thing over 35 years ago and have never found anything as useful as it is for back.

DBowden
02-20-2010, 04:16 PM
Today's workout

Back squats
12(135) 10(225) 10(315) 6(445) 6(405) 8(385) 8(365) 10(345)

Standing calve raises
240(20) 340(20) 440(15)

DBowden
02-21-2010, 02:09 PM
Today's workout

Incline barbell bench press
135(12) 185(10) 250(5) 225(8) 205(8) 185(10)

Incline dumb bell flys
55(12) 65(10) 75(10)

Close grip bench press
135(12) 185(10) 245(6) 210(8) 190(8) 185(10) 165(12)

Cable curls
4 sets 2/4 tempo
10 reps per set

Hammer curls - twist at top of rom
50(10) 60(10) 70(10)

Rope twists 2 sets.

Abs- 60 crunches- 25 pound plate

HeavyDutyGuy
02-21-2010, 05:27 PM
Thanks Baldie.
I experimented for years with different types of routines, I like this one the best.

I like that nautilus pullover machine.
I started using that thing over 35 years ago and have never found anything as useful as it is for back.
I like that too. It might be a very effective way to go prrecontest training...

DBowden
02-27-2010, 04:59 PM
Today's workout

Back squats
12(135) 10(225) 8(315) 6(405) 6(445) 8(405) 8(385) 10(365)
10(345) 12(315)

Seated calve raises
90(20) 185(20) 225(15) 245(10)

DBowden
02-28-2010, 06:15 PM
Today's workout

Incline barbell bench press
135(12) 185(10) 250(5) 225(8) 205(8) 185(10)

Incline dumb bell flys
55(12) 65(10) 75(10)

Close grip bench press
135(12) 185(10) 245(6) 210(8) 190(8) 185(10) 165(12)

Cable curls
4 sets 2/4 tempo
10 reps per set

Hammer curls - twist at top of rom
50(10) 60(10) 70(10)

Rope twists 2 sets.

Abs- 60 crunches- 25 pound plate

DBowden
03-02-2010, 07:26 PM
Today's workout

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 160(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 145(8) 125(10)

Cage Shrugs
135(12) 235(10) 315(8) 375(6) 355(8)

Mac
03-02-2010, 07:40 PM
You're putting up some good numbers DB. Those hammer curls are very impressive.

DBowden
03-03-2010, 06:22 PM
You're putting up some good numbers DB. Those hammer curls are very impressive.

Thanks.

DBowden
03-05-2010, 07:20 PM
3/4

T-bar rows
90(12) 180(10) 210 (6) 190(8) 170(10)

Nautlus machine pull-over
6 sets

Reverse flys
50(12) 60(10) 70(6) 65(8)

Barbell curls
65(15) 85(10) 135(6) 115(8) 105(10) 85(10)

Standing calve raises
240(20) 340(15) 440(15)

Cardio
5 min warm up
20 minutes 3.0 mph 3.2 incline
5 min cool down

DBowden
03-08-2010, 05:38 PM
3/7

Incline barbell bench press
135(12) 185(10) 250(5) 225(8) 205(8) 185(10)

Incline dumb bell flys
55(12) 65(10) 75(10)

Close grip bench press
135(12) 185(10) 245(6) 210(8) 190(8) 185(10) 165(12)

Cable curls
4 sets 2/4 tempo
10 reps per set

Hammer curls - twist at top of rom
50(10) 60(10) 70(10)

Rope twists 2 sets.

axioma
03-09-2010, 09:40 AM
Do you always pyramid back down? Do you ever finish with the heaviest set?

DBowden
03-09-2010, 06:57 PM
Do you always pyramid back down? Do you ever finish with the heaviest set?

Most of my exercises I pyramid down on.

The only exercises I usually finish with the heaviest set on are incline dumbbell flys and hammer curls

Baldiewonkanobi
03-10-2010, 11:34 AM
I often do a 'finishing' set ending several heavy sets. Such as my max on leg press is 18 plates x 6...then one last set of 6 plates x 30. Sorta a pyramid up...and a big drop on the way down.

Baldie

DBowden
03-10-2010, 09:05 PM
3/10

Standing military press
65(12) 85(10) 160(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 145(8) 125(10)

Dumb bell upright rows
50(12) 65(10) 70(8)

Cage Shrugs
135(12) 235(10) 385(6) 365(8) 345 (10)