DBowden's over the hill training journal

[DBowden]

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]

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]

Welcome!

[DBowden]

Welcome!

Thanks

[Baldiewonkanobi]

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]

Good to have ya here.

[DBowden]

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]

Good to have ya here.

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

[buckimscl]

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]

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]

Thanks.
I agree, this is a great forum.

[Bob45]

Welcome. Good strong workout there.

[DBowden]

Welcome. Good strong workout there.

Thanks for the welcome.
Appreciate the support.

[esplendido]

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]

Welcome, Dave! Glad you decided to post your journal in our forum. Best of luck with your training in 2010.

[DBowden]

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]

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]

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]

Thanks Esplendido.
Still own the cigar store?

Yep! About to franchise it.

[HeavyDutyGuy]

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]

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]

Welcome DB. I just showed up here myself. Great bunch of old farts here. I feel right at home.

[AnglicanBeachParty]

It's great to see another Masters journal going here!

[DBowden]

Welcome DB. I just showed up here myself. Great bunch of old farts here. I feel right at home.
Thanks for the welcome

[DBowden]

It's great to see another Masters journal going here!

Thanks

[DBowden]

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]

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]

Dave, you look like you keep the workouts short and sweet. I tend to do the same.

[Bob45]

The workouts are looking good and strong.

[DBowden]

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]

The workouts are looking good and strong.

Thanks.

[DBowden]

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]

You must have a very strong lower back to do sldl's with that much weight. Good job.

[DBowden]

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]

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]

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]

Now that is some serious weight you're pushing around!

[Bob45]

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]

Now that is some serious weight you're pushing around!

Thanks, appreciate the support.

[DBowden]

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]

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]

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]

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]

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]

Workouts looking good, Dave!

[DBowden]

Workouts looking good, Dave!

Thanks!

[DBowden]

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]

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]

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]

Hellish squats there. I can see why there's no other leg exercises besides calves.

[DBowden]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

You're putting up some good numbers DB. Those hammer curls are very impressive.

[DBowden]

You're putting up some good numbers DB. Those hammer curls are very impressive.

Thanks.

[DBowden]

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]

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]

Do you always pyramid back down? Do you ever finish with the heaviest set?

[DBowden]

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]

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]

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)

[DBowden]

I decided to resurrect this journal from the dead.

[DBowden]

Today was back and biceps/forearm day.

Dumbbell rows. 10*5
T-Bar rows 10*4
Close grip pull downs to the front 10*3
Close grip pull downs facing away from the stack 10*3
Machine pullovers 10*4

Dumbbell standing curls 10*5
Dumbbell seated curls 10*3
Spider Scott curls 10*3
Hammer curls 10*4
Bench forearm curls 10*3

[Sunnyday]

subscribed!

[Curt James]

I decided to resurrect this journal from the dead.

Awesome. Welcome back, oh training journal of days gone by!

[DBowden]

I just started this off-season diet last Monday.
I add in some fruit and different vegetables for variety.
Also one cheat day.

Meal 1

Whole egg: 1
Egg whites: 1.5 cups
Oats: 3/4 cups (measured dry)
Banana: 1 medium
Natural peanut butter: 1.5 tbsp

Meal 2

Chicken breast: 5 oz.
Potato: 11.5 oz.
Green beans: 1/2 cup
Olive oil: 2 tsp

Meal 3

Chicken breast: 5 oz.
Rice (cooked): 1.5 cups
Green beans: 1/2 cup
Olive oil: 2 tsp

Meal 4

Chicken breast: 5 oz.
Potato: 11.5 oz.
Green beans: 1/2 cup
Olive oil: 2 tsp

Meal 5

Chicken breast: 5 oz.
Rice (cooked): 1.5 cups
Green beans: 1/2 cup
Olive oil: 2 tsp

Supplements
2 scoops Whey protein

[DBowden]

subscribed!

Thanks

[DBowden]

Awesome. Welcome back, oh training journal of days gone by!

Thanks.
I used to keep up my journal more often.
Trying to start keeping it updated.

[DBowden]

Credit for the diet goes to ifbb pro bodybuilder Chris Tuttle/Universal

[Mac]

I decided to resurrect this journal from the dead.

YAY - hit them weights hard ol' man.

[DBowden]

8/27
Quads and Cardio

Close stance squats 2 warm up sets/ 10*4
Close stance leg presses 10*4
Leg extensions 10*4
Standing calf raises 20*4
Seated calf raises 20*4

Cardio
45 minutes treadmill

[DBowden]

8/28

Chest/shoulders/traps

Flat bench dumbbell press 2 warm up sets then 10*4
Incline dumbbell press 10*4
Cross cable flys 10*4

Dumbbell presses 10*4
Lateral flys ( one arm leaning ) 10*4
Reverse flys 10*4

Trap bar shrugs
10*6

Cardio
45 minutes treadmill

[DBowden]

YAY - hit them weights hard ol' man.

Trying.

[DBowden]

8/29

Cardio
Elliptical - 30 Minutes
Treadmill - 15 Minutes

Abs

[DBowden]

I just started this off-season diet last Monday.
I add in some fruit and different vegetables for variety.
Also one cheat day.

Meal 1

Whole egg: 1
Egg whites: 1.5 cups
Oats: 3/4 cups (measured dry)
Banana: 1 medium
Natural peanut butter: 1.5 tbsp

Meal 2

Chicken breast: 5 oz.
Potato: 11.5 oz.
Green beans: 1/2 cup
Olive oil: 2 tsp

Meal 3

Chicken breast: 5 oz.
Rice (cooked): 1.5 cups
Green beans: 1/2 cup
Olive oil: 2 tsp

Meal 4

Chicken breast: 5 oz.
Potato: 11.5 oz.
Green beans: 1/2 cup
Olive oil: 2 tsp

Meal 5

Chicken breast: 5 oz.
Rice (cooked): 1.5 cups
Green beans: 1/2 cup
Olive oil: 2 tsp

Supplements
2 scoops Whey protein

I will probably stay with that diet for a couple of months and then shift into something like this approx 1900 calorie diet to try and cut to around 200lbs by next August.
The approx 1900 calorie diet is a bit high on carbs so I will tune it as August approaches.

Then based on my appearance make a decision as to maybe competing in a bodybuilding masters division contest.

Meal 1
1 cup of oatmeal
2oz of Almond Milk
5 egg whites
1 egg yoke

Meal 2
6 oz grilled chicken
4oz sweet potato
1/2 cup cooked rice
1/2 cup broccoli

Meal 3
4oz grilled chicken
1/2 cup broccoli or asparagus
1 scoop protein powder
1 tbs olive oil

Snack
Protein shake
12 almonds

Meal 4
6 oz salmon
1 cup asparagus

[DBowden]

8/30
Arms

Dumbbell standing curls 10*5
Dumbbell seated curls 10*4
Spider Scott curls 10*3

Hammer curls 10*4
Bench forearm curls 10*3

Triceps push downs 10*4
Reverse triceps pull downs 10*4
Kickbacks 10*4

Cardio
Elliptical - 35 Minutes

[DBowden]

Cardio
Elliptical - 30 Minutes
Treadmill - 20 Minutes (Intervals)

[DBowden]

9/1
Back
45 seconds rest between sets.

Dumbbell rows. 10*5
T-Bar rows 10*5
Close grip pull downs to the front 10*3
Close grip pull downs facing away from the stack 10*3
Machine pullovers 10*4 (one second pause mid rep)

Cardio
Elliptical - 35 Minutes

[DBowden]

Quads/Hamstrings and Cardio

Close stance squats 2 warm up sets/ 10*5
Close stance leg presses 10*4
Leg extensions 10*4
SLDLs 10*5
Single leg standing hamstring curls 10*5

Cardio
Elliptical - 35 Minutes

[DBowden]

Today was Chest/shoulders/traps day

I have an old left rotator cuff injury so I have to be very careful with form and not go too heavy during chest and shoulder training.

Flat bench hammer strength press 2 warm up sets then 10*5
Incline hammer strength press 10*5
Incline dumb bell flys 10*4

Shoulder dumbbell presses 10*5
Lateral flys ( one arm leaning ) 10*5

Trap bar shrugs
10*6

Cardio
Elliptical - 35 Minutes

[DBowden]

Dumbbell standing curls 10*5
Dumbbell seated curls 10*5
Spider Scott curls 10*4

Hammer curls 10*5
Bench forearm curls 10*5

Cardio
Elliptical - 35 Minutes

[DBowden]

Triceps push downs 10*5
Triceps pull downs 10*5
Reverse triceps pull downs 10*5

Cardio
Elliptical - 35 Minutes

[DBowden]

Back
45 seconds rest between sets.

Dumbbell rows. 10*5
T-Bar rows 10*4
Close grip pull downs to the front 10*3
Close grip pull downs facing away from the stack 10*3
Machine pullovers 10*5 (one second pause mid rep)

Cardio
Elliptical - 35 Minutes

[DBowden]

Quads/Hamstrings/Calves and Cardio

Close stance squats 2 warm up sets/ 10*5
Close stance leg presses 12*5
Leg extensions 12*5
SLDLs 12*5
Single leg standing hamstring curls 12*5
Seated calf raises 20*3
Standing calf raises 20*3

Cardio
Elliptical - 35 Minutes

[Puma]

Great journal. You had some big squat numbers before the break but I see you switched to a close stance. Doing a journal as well but I can see how you could have a hard time recalling all the weights.

[DBowden]

Great journal. You had some big squat numbers before the break but I see you switched to a close stance. Doing a journal as well but I can see how you could have a hard time recalling all the weights.

Thanks for stopping by and the comments.
I never stopped training.
I could not post in here for a while due to a posting restriction.

I remember the weights I used.
Right now I am more focused on higher volume as I am prepping for possibly competing in a bodybuilding contest in the masters division next year.
I am trying to strip as much fat off as I can.

[Mac]

Thanks for stopping by and the comments.
I never stopped training.
I could not post in here for a while due to a posting restriction.

I remember the weights I used.
Right now I am more focused on higher volume as I am prepping for possibly competing in a bodybuilding contest in the masters division next year.
I am trying to strip as much fat off as I can.

Wow... really?

Glad to have you here. I need to get back to my journal again and yes, I still do train.

[DBowden]

Wow... really?

Glad to have you here. I need to get back to my journal again and yes, I still do train.

Yeah.
Posting restriction.
Water under the bridge and all of that.

[Curt James]

Thanks for stopping by and the comments.
I never stopped training.
I could not post in here for a while due to a posting restriction.

I remember the weights I used.
Right now I am more focused on higher volume as I am prepping for possibly competing in a bodybuilding contest in the masters division next year.
I am trying to strip as much fat off as I can.

Before my time? I don't recall a ban.

[Puma]

Thanks for stopping by and the comments.
I never stopped training.
I could not post in here for a while due to a posting restriction.

I remember the weights I used.
Right now I am more focused on higher volume as I am prepping for possibly competing in a bodybuilding contest in the masters division next year.
I am trying to strip as much fat off as I can.

Yeah, I figured it was a break from posting and not from lifting as I'm sure most don't maintain a journal for years (probably good info for those who can).

Contemplating a return to the stage in the masters division myself but will similarly have to see how the fat comes off.

[DBowden]

Before my time? I don't recall a ban.

It wasn't a ban.
I was restricted as to what forums I could post in after I logged in.
Remember?
We discussed it.

Anyway, all good now.

[DBowden]

Dumbbell standing curls 10*5
Dumbbell seated curls 10*5
Spider Scott curls 10*5

Hammer curls 10*5
Bench forearm curls 10*5

Cardio
Elliptical - 35 Minutes

[Puma]

Dumbbell standing curls 10*5
Dumbbell seated curls 10*5
Spider Scott curls 10*5

Hammer curls 10*5
Bench forearm curls 10*5

Cardio
Elliptical - 35 Minutes

Just so I'm not confused 10*5 is 10 sets of 5?

[DBowden]

Just so I'm not confused 10*5 is 10 sets of 5?

10 reps for 5 sets per exercise

[Curt James]

It wasn't a ban.
I was restricted as to what forums I could post in after I logged in.
Remember?
We discussed it.

Anyway, all good now.

God. My brain is honestly tapioca. :-(

[Puma]

10 reps for 5 sets per exercise

That's what I thought made more sense but I was used to seeing the numbers reversed in some other journals. Good stuff!

[DBowden]

Skull Crushers 10*5
Triceps press down machine 10*5 to failure
Triceps push downs 10*5
Reverse triceps pull downs 10*5
Triceps overhead extensions 10*5

Cardio
Elliptical - 35 Minutes

[Curt James]

Have a great weekend!

[DBowden]

Same to you

[DBowden]

Cardio
Elliptical - 20 Minutes
Treadmill - 20 Minutes HIIT Intervals.

Abs

[DBowden]

Flat bench hammer strength press 2 warm up sets then 10 reps *5 sets
Incline hammer strength press 10 reps *5 sets
Incline dumb bell flys 10 reps *5 sets

Shoulder dumbbell presses 10 reps *6 sets
Upright rows 10 reps *5 sets
Reverse Flys 10 reps *5 sets

Trap bar shrugs
10 reps *6 sets

Cardio
Elliptical - 35 Minutes

[DBowden]

Back
45 seconds rest between sets.

Dumbbell rows. 10*5
T-Bar rows 10*5
Close grip pull downs to the front 12*3
Close grip pull downs facing away from the stack 12*3
Machine pullovers 10*5 (one second pause mid rep)

Cardio
Elliptical - 35 Minutes

[Puma]

Looks like you picked up speed on that back workout!

Are you doing the cardio directly after the weights? I know many are for that to increase chances of fat as fuel but I always felt taking the blood out of the area you just trained was a bad idea. Just my opinion of course.

[DBowden]

Looks like you picked up speed on that back workout!

Are you doing the cardio directly after the weights? I know many are for that to increase chances of fat as fuel but I always felt taking the blood out of the area you just trained was a bad idea. Just my opinion of course.

Thanks.
Trying to cut rest between all sets to 45 seconds to help with the intensity levels.
I haven't really thought about blood supply to worked area and cardio.
Interesting.

[DBowden]

Cardio
HIIT 35 minutes

[DBowden]

Quads/Hamstrings/Calves

Close stance squats 2 warm up sets/ 10*5
Close stance leg presses 12*5
Leg extensions 12*5

SLDLs 12*6
Single leg standing hamstring curls 12*5

Seated calf raises 20*4
Standing calf raises 20*3

[DBowden]

Dumbbell standing curls 10*5
Dumbbell seated curls 10*5
Spider Scott curls 10*5

Hammer curls 10*5
Bench forearm curls 10*5

Skull Crushers 10*5
Triceps press down machine 10*5 to failure
Triceps push downs 10*5
Triceps overhead extensions 10*5

Cardio
Elliptical - 35 Minutes

[DBowden]

Flat bench hammer strength press 2 warm up sets then 10 reps *5 sets
Incline hammer strength press 10 reps *5 sets
Incline dumb bell flys 10 reps *5 sets

Shoulder dumbbell presses 10 reps *5 sets
Upright rows 10 reps *5 sets
Reverse Flys 10 reps *5 sets

Trap bar shrugs
10 reps *6 sets

Cardio
Elliptical - 30 Minutes

[DBowden]

Back
45 seconds rest between sets.

Barbell rows. 10*5
HS Iso Lateral machine rows 10*5 (to failure)
Medium grip pull downs to the front 12*3
Close grip pull downs facing away from the stack 12*3

Cardio
Elliptical - 30 Minutes

[DBowden]

Cardio

Elliptical - 20 Minutes
HIIT (Treadmill) 25 minutes

Abs

[DBowden]

Quads/Hamstrings

Close stance squats 2 warm up sets/ 10*5
Close stance leg presses 12*5
Leg extensions 12*5

SLDLs 12*6
Single leg standing hamstring curls 12*5

[DBowden]

Cardio

Elliptical - 20 Minutes
HIIT (Treadmill) 15 minutes

Calves

Seated 20* 3
Standing 20*3

Abs

[DBowden]

Skull Crushers 10*5
Triceps push downs 10*5
Triceps overhead extensions 10*5
Kickbacks 10*5

Cardio
Elliptical - 35 Minutes

[DBowden]

Dumbbell standing curls 12*5
Dumbbell seated curls 10*5
Spider Scott curls 10*5

Cardio
Elliptical - 35 Minutes

[DBowden]

Forearms

Bench forearm curls 10*5
Rope twists (until failure)

Abs

50 crunches
50 reverse crunches

Cardio

Elliptical - 20 Minutes
HIIT (Treadmill) 20 minutes

[DBowden]

I have lost 15 pounds and dropped two inches on my waist on this cut cycle.
I am pleased as to the rate of weight loss.
I am well on target to hit my goal of 220 by middle of November.

Also I have noticed no loss of strength.
I was concerned about that due to that I am running way below maintenance on this diet.

[Puma]

I have lost 15 pounds and dropped two inches on my waist on this cut cycle.
I am pleased as to the rate of weight loss.
I am well on target to hit my goal of 220 by middle of November.

Also I have noticed no loss of strength.
I was concerned about that due to that I am running way below maintenance on this diet.

Congrats! Lost weight, smaller waist, no loss of strength... as good as it gets!

[DBowden]

Congrats! Lost weight, smaller waist, no loss of strength... as good as it gets!

Thanks.

[Mac]

Thanks.

The real deal. Good job!

[DBowden]

The real deal. Good job!

Thanks mac.

[DBowden]

Flat bench hammer strength press 2 warm up sets then 10 reps *5 sets
Incline hammer strength press 10 reps *5 sets
Incline dumb bell flys 10 reps *5 sets

Shoulder dumbbell presses 10 reps *5 sets
Upright rows 10 reps *5 sets

Dumbbell shrugs
10 reps *6 sets

Cardio
Elliptical - 35 Minutes

[DBowden]

Quads/Hamstrings

Close stance squats 2 warm up sets/ 10*5
Close stance leg presses 12*5
Leg extensions 12*5

SLDLs 12*6
Single leg standing hamstring curls 12*5

[DBowden]

Biceps

Dumbbell standing curls 12 reps 5 sets
Dumbbell seated curls 10 reps 5 sets
Spider Scott curls 10 reps 5 sets

Forearms

Bench forearm curls 10*5
Rope twists (until failure)

Triceps

Machine Triceps push downs 10 reps 5 sets
Triceps cable push downs 10 reps 5 sets
Triceps overhead extensions 10 reps 5 sets
Kickbacks 10 reps 5 sets

Calves

Seated 20*3
Standing 20*3

Abs

50 crunches
50 reverse crunches

Cardio

Elliptical - 20 Minutes
HIIT (Treadmill) 15 minutes

[DBowden]

Cardio

Elliptical - 20 Minutes
HIIT (Treadmill) 15 minutes

[DBowden]

Back

Barbell rows. 10 reps 5 sets
HS Iso Lateral machine rows 12 reps 5 sets
Medium grip pull downs to the front 12 reps 4 sets
Medium grip pull downs facing away from the stack 12 reps 4 sets
Nautilus Pullover machine 12 reps 4 sets * One second pause mid rep.

Cardio
Elliptical - 30 Minutes

[DBowden]

Biceps

Dumbbell standing curls 12 reps 5 sets
Spider Scott curls 12 reps 5 sets

Calves

Seated 20*4
Standing 20*4

Abs

50 crunches
50 reverse crunches

Cardio

Elliptical - 35 Minutes Level 5

[DBowden]

Flat bench hammer strength press 2 warm up sets then 10 reps *5 sets
Incline hammer strength press 10 reps *5 sets
Incline dumb bell flys 10 reps *5 sets

Shoulder dumbbell presses 10 reps *5 sets
Upright rows 10 reps *5 sets
Dumbbell lying rear lateral raises 10 reps *5 sets

Trap bar shrugs
10 reps *6 sets

Skull crunchers 10 reps 5 sets
Triceps cable push downs 10 reps 5 sets
Triceps overhead extensions 10 reps 5 sets

Cardio

Elliptical - 35 Minutes Levels 6-11

[DBowden]

Quads/Hamstrings

Close stance squats 2 warm up sets/ 10 reps * 5 sets
Hack Squats 10 reps * 5 sets
Leg extensions 12 reps * 5 sets

SLDLs 10 reps * 5 sets
Single leg standing hamstring curls 12 reps * 5 sets

[Puma]

Lots of volume with that chest. shoulders, and tricep workout! Liking the leg workout as well. I'm not currently doing leg extensions but I always preferred warming up the knees with them. Never liked them at the end of quads as I preferred the synergistic effect of all the other quad exercises warming up the hamstrings. My gym actually got rid of their single leg standing hamstring curl machine. Maybe I'll have to inquire about that as it has not been replaced in a year of dissapearing.

[Mac]

Lots of volume with that chest. shoulders, and tricep workout! Liking the leg workout as well. I'm not currently doing leg extensions but I always preferred warming up the knees with them. Never liked them at the end of quads as I preferred the synergistic effect of all the other quad exercises warming up the hamstrings. My gym actually got rid of their single leg standing hamstring curl machine. Maybe I'll have to inquire about that as it has not been replaced in a year of dissapearing.

I am trying to keep up with this guy and failing. Great motivation for me.

[DBowden]

Biceps

EZ Bar curls 12 reps 6 sets
Seated incline curls 12 reps 6 sets
Spider Scott curls 12 reps 6 sets

Calves

Seated 20*4
Standing 20*4

Abs

50 crunches
50 reverse crunches

Cardio

Elliptical - 35 Minutes Level 6-11

[DBowden]

[QUOTE=Puma;2110356]Lots of volume with that chest. shoulders, and tricep workout! Liking the leg workout as well. I'm not currently doing leg extensions but I always preferred warming up the knees with them. Never liked them at the end of quads as I preferred the synergistic effect of all the other quad exercises warming up the hamstrings. My gym actually got rid of their single leg standing hamstring curl machine. Maybe I'll have to inquire about that as it has not been replaced in a year of dissapearing.[/QUOTE

Thanks for the comments about the volume.
You gym got rid of the standing leg curl machine?
Hummm..
I get injured for some reason when I do lying leg curls.

[DBowden]

I am trying to keep up with this guy and failing. Great motivation for me.

Thanks Mac.
I really appreciate that comment.

[DBowden]

Cardio

Elliptical - 35 Minutes Level 6-11

[DBowden]

Barbell rows. 10 reps 5 sets
HS Iso Lateral machine rows 12 reps 5 sets
Medium grip pull downs to the front 12 reps 4 sets
Medium grip pull downs facing away from the stack 12 reps 4 sets
Nautilus Pullover machine 12 reps 5 sets * One second pause mid rep.

Cardio
Elliptical - 30 Minutes Level 6-11

[DBowden]

Wrist curls (edge of bench) – 10 reps, 4 sets
Reverse barbell curls – 10 reps, 4 sets
Roller machine – To failure

Close grip bench press - 10 reps, 5 sets
Skull crushers - 10 reps, 5 sets
Triceps cable push downs - 12 reps, 5 sets
Triceps overhead extensions - 12 reps, 5 sets

Standing calf raise - 20 reps, 4 sets (one second pause at top of reps)

Cardio
Elliptical - 30 Minutes Level 6-11

[DBowden]

Biceps

EZ Bar curls 10 reps 5 sets
Seated incline curls 12 reps 6 sets
Spider Scott curls 12 reps 6 sets

Calves

Seated 20*4

Abs

50 crunches
50 reverse crunches

Cardio

Elliptical - 35 Minutes Level 6-11

[DBowden]

Cardio

Elliptical - 30 Minutes Levels 6-11

[DBowden]

Biceps pic from several years ago.
I took this one morning right after waking up.

181927

[DBowden]

Quads/Hamstrings

Close stance squats 2 warm up sets/ 10 reps * 5 sets
Hack Squats 10 reps * 5 sets
Leg extensions 12 reps * 5 sets

SLDLs 12 reps * 5 sets
Single leg standing hamstring curls 12 reps * 6 sets

Seated calf raise - 20 reps, 4 sets (one second pause at top of reps)

[DBowden]

I have now lost 18 pounds and dropped three inches on my waist on this cut cycle.
I am pleased as to the rate of weight loss.
I am well on target to hit my goal of 220 by middle of November.

I am pleased as to the results to this point.
No loss of strength in the gym on any lift and loosing weight at the same time.
That tells me ( hopefully) that the muscle loss during the cut is minimal and what is being lost is mostly fat.

[DBowden]

Flat bench hammer strength press 2 warm up sets then 12 reps *5 sets
Incline hammer strength press 12 reps *5 sets
Incline dumb bell flys 12 reps *5 sets

Shoulder dumbbell presses 12 reps *6 sets
Upright rows 12 reps *6 sets (One second pause at top of reps).

Trap bar shrugs
12 reps *6 sets

Cardio

Elliptical - 30 Minutes Levels 6-11

[DBowden]

Biceps

EZ Bar curls 12 reps 6 sets
Seated incline curls 12 reps 6 sets
Spider Scott curls 12 reps 6 sets

Forearms

Bench forearm curls 10*5
Reverse curls 10*5
Rope twists (until failure)

Calves

Standing 20*4

Abs

50 crunches
50 reverse crunches

Cardio

Elliptical - 30 Minutes Level 6-11

[DBowden]

Barbell rows. 10 reps 5 sets.
T-Bar rows 10 reps 5 sets. (To failure on last set)
Machine assisted chins 12 reps 5 sets. (5 second negatives on all reps.)
Close grip pull downs 12 reps 5 sets.

Dumbbell Lying Rear Lateral Raises 12 reps 5 sets.

Cardio
Elliptical - 30 Minutes Level 6-11

[DBowden]

Cardio
Elliptical - 35 Minutes Level 6-13

[DBowden]

Current diet plan.

I am running well below maintenance while trying to drop weight on this cut.
Calories range from around 2390 to 2239 daily depending on workout type.
This level is allowing me to drop around one/two pounds a week.

Current approx daily macros are and these change per workout day and calorie intakes...
1 gm of protein per pound of body weight approx (235).
Carbs range from 160-180 grams.
Fats are at around 60 grams.

[PA Kodiak]

Current diet plan.

I am running well below maintenance while trying to drop weight on this cut.
Calories range from around 2390 to 2239 daily depending on workout type.
This level is allowing me to drop around one/two pounds a week.

Current approx daily macros are and these change per workout day and calorie intakes...
1 gm of protein per pound of body weight approx (235).
Carbs range from 160-180 grams.
Fats are at around 60 grams.

What kind of food sources Bowden?

[DBowden]

What kind of food sources Bowden?

Protein- Egg whites, egg yolk, chicken, salmon (protein and fats), low fat steak.
Carbs- oatmeal, blueberries, broccoli, brown rice, sweet potato, asparagus.
Nuts - almonds.
Fats- olive oil, peanut butter, almond milk.

[DBowden]

Close grip bench press - 10 reps, 5 sets
Skull crushers - 10 reps, 5 sets
Triceps cable push downs - 12 reps, 5 sets
Triceps overhead extensions - 12 reps, 5 sets

Cardio
Elliptical - 30 Minutes Level 6-14

[DBowden]

Quads/Hamstrings

Close stance squats 2 warm up sets/ 10 reps * 5 sets
Hack Squats 10 reps * 5 sets
Single leg presses 12 reps * 5 sets

SLDLs 12 reps * 5 sets
Single leg standing hamstring curls 12 reps * 6 sets

Standing calf raise - 20 reps, 4 sets (one second pause at top of reps)
Seated calf raise - 20 reps, 4 sets (one second pause at top of reps)

[DBowden]

LISS cardio 35 minutes (Elliptical level1)

[DBowden]

Flat bench hammer strength press 2 warm up sets then 12 reps *5 sets
Incline hammer strength press 12 reps *5 sets
Incline dumb bell flys 12 reps *5 sets

Shoulder dumbbell presses 12 reps *6 sets
Upright rows 12 reps *6 sets (One second pause at top of reps).

Trap bar shrugs
12 reps *6 sets

Cardio

Elliptical - HIIT 20 minutes

[DBowden]

Cardio
Elliptical - 30 Minutes Levels 6-14

[DBowden]

Barbell rows. 10 reps 5 sets.
T-Bar rows 10 reps 5 sets.
Machine assisted chins 12 reps 5 sets. (5 second negatives on all reps.)
Close grip pull downs to the front 12 reps 5 sets.

Dumbbell Lying Rear Lateral Raises 12 reps 5 sets.

Cardio
Elliptical - 30 Minutes Level 6-14

[Curt James]

I definitely need to include some cardio in my workouts. In a perfect world, I'd get to be early and be at the gym in the a.m. to get a run in on the treadmill and then hit the gym in the evening for weights.

Kudos to you for being heart smart, Bowden.

[DBowden]

Close grip bench press - 10 reps, 5 sets
Lever triceps dip - 10 reps, 5 sets
Triceps cable push downs - 12 reps, 5 sets
Triceps overhead extensions - 12 reps, 5 sets

Cardio
Elliptical - 35 Minutes Level 5

[DBowden]

I definitely need to include some cardio in my workouts. In a perfect world, I'd get to be early and be at the gym in the a.m. to get a run in on the treadmill and then hit the gym in the evening for weights.

Kudos to you for being heart smart, Bowden.

Thanks Curt.
I am hitting the cardio six days a week for weight/fat loss.
Trying to get my weight down to 220.

[DBowden]

Biceps

EZ Bar curls 10 reps 5 sets
Seated incline curls 10 reps 5 sets
Spider Scott curls 10 reps 5 sets (To failure)

Cardio
Elliptical - 35 Minutes Level 5

[DBowden]

I just took this pic to give everyone an idea on what I currently look like.
Right delt and trap.

182080

[Mac]

I just took this pic to give everyone an idea on what I currently look like.
Right delt and trap.



Good job ol' man. You need a selfie-stick or something to get a bit more of you in the picture.

[DBowden]

Forearms
Bench forearm curls 10 reps 5 sets
Reverse Curls 10 reps 5 sets
Rope twists (until failure)
45 lbs plate pinch (until failure )

Calves
Seated 20*4
Standing 20*4

Abs
50 crunches
50 reverse crunches

Cardio
Elliptical - HIIT 25 minutes level 1. One minute slow pace/30 second sprints

[DBowden]

Quads/Hamstrings

Close stance squats 2 warm up sets/ 10 reps * 5 sets 135 - 350 lbs
Wide stance hack squats 10 reps * 5 sets 135 - 405 lbs
Close stance leg presses 10 reps * 5 sets 245 - 600 lbs

SLDLs 12 reps * 5 sets 135 - 315lbs
Single leg standing hamstring curls 12 reps * 6 sets 70- 140 lbs

[DBowden]

Yum Yum

182093

[DBowden]

Flat bench hammer strength press 2 warm up sets then 12 reps *5 sets
Incline hammer strength press 12 reps *5 sets
Dumbbell incline bench presses 10 reps * 5 sets
Incline dumb bell flys 10 reps *5 sets

Shoulder dumbbell presses 10 reps *5 sets
Upright rows 10 reps *5 sets (One second pause at top of reps).

Trap bar shrugs
12 reps *6 sets

Cardio
Elliptical - 35 minutes level 5

[DBowden]

Good news today.
Two months ago I made a bet with my wife that I would be able to get back into my 36 inch waist jeans by the end of October.
I won that bet today.
My bf% as measured by caliper is dropping at an acceptable level.
I am more focused on how I look in a mirror and my bf% then I am about scale numbers.

All together, I am dead on target to hit my 220 lbs goal by the middle of Nov.

Once I hit it I am going to adjust calories and modify set/rep volume and go into a growth protocol training and diet cycle for the next three months.
I will boost calories to 300 above maintenance and adjust as required.
I will monitor bf% and if it starts going up then modify all protocols accordingly.
Then, after three months I am going into a pre-contest training and diet mode and attempt to hit a competitive bf% of 7%.

Then I will be ready I think to stand on a bodybuilding stage and compete in a local contest in the masters div.

[DBowden]

Forearms
Bench forearm curls 10 reps 5 sets *The last set is 95lbs until failure
Reverse Curls 10 reps 5 sets *The last set is 80lbs until failure
Rope twists (until failure)


Calves
Seated 20*4
Standing 20*4 The last set is 480lbs until failure

Abs
50 crunches
50 reverse crunches

Cardio
Elliptical - 35 minutes levels 5-14.

[DBowden]

Dumbbell rows. 10 reps 5 sets. (60lbs warm-up) 75 -120lbs (to failure on last set)
T-Bar rows 10 reps 5 sets. (45lbs warm-up) 60 - 165 lbs (to failure on last set)
Machine assisted chins 12 reps 5 sets. (5 second negatives on all reps.)
Close grip pull downs to the front 12 reps 5 sets.

Cardio
Elliptical - 35 Minutes Level 5

[Puma]

Congrats on winning your bet and the bf loss. By the looks of that lunch plate, you have certainly been putting in work on the diet. I'm guessing the holidays will help you boost calories to 300 above maintenance :)

[DBowden]

Congrats on winning your bet and the bf loss. By the looks of that lunch plate, you have certainly been putting in work on the diet. I'm guessing the holidays will help you boost calories to 300 above maintenance :)

Thanks.
I have a cardio machine reservation already booked.

[DBowden]

Close grip bench press - 10 reps, 5 sets One warm up set with 135lbs/ 4 sets 10 reps 135-235lbs
Skull Cruschers 10 reps, 5 sets One warm up set with 55lbs/ 4 sets with 80-135lbs.
Triceps cable push downs - 12 reps, 5 sets 90-150lbs
Triceps overhead extensions - 12 reps, 5 sets 80 -130lbs

Cardio
Elliptical - 35 Minutes Level 6

[DBowden]

Biceps

EZ Bar curls 10 reps 5 sets One warm up set 50lbs, then 5 sets 75-125lbs
Seated incline dumb bell curls 10 reps 5 sets 25-45lbs
Spider Scott curls 10 reps 5 sets 25-40lbs

Cardio
Elliptical - 35 Minutes Level 6

[DBowden]

Cardio
Elliptical level 1 - 20 minutes HIIT 30 second sprints, one minute slow pace.
Followed by 10 minutes level 6.

[DBowden]

Flat bench dumb bell presses 10 reps* 5 sets 55lbs-80lbs.
Incline bench dumbbell presses 2 warm up sets then 10 reps *5 sets 55lbs- 85lbs (last set is to failure)
Incline dumb bell flys 12 reps *5 sets 25lbs-45lbs.

Shoulder seated barbell military press 3 sets 6-8 reps one warm up set then 3 sets 90-135lbs.
Shoulder dumbbell presses 12 reps *6 sets 35lbs -65lbs (last set is to failure)
Upright rows 12 reps *6 sets 65-120lbs (One second pause at top of reps). (last set is to failure)

Trap bar shrugs
12 reps *6 sets 135 - 360lbs

Cardio

Elliptical - 30 minutes levels 6-14.

[DBowden]

I am getting ready to move from a high volume protocol into more of a Periodization protocol and start using heavier weights and less set/rep volume.

More here if anyone is interested: http://www.exrx.net/WeightTraining/P...on.html#Sample

[Puma]

Looks like a good chest and shoulders workout. You prefer the 2 presses rather than adding laterals? Link above didn't work.

[DBowden]

Quads/Hamstrings

Close stance squats 2 warm up sets/ 10 reps * 5 sets 135 - 350 lbs
Wide stance hack squats 10 reps * 5 sets 135 - 410 lbs
Close stance leg presses 10 reps * 5 sets 245 - 650 lbs

SLDLs 12 reps * 5 sets 135 - 315 lbs
Single leg standing hamstring curls 12 reps * 6 sets 70 -140 lbs

[DBowden]

Looks like a good chest and shoulders workout. You prefer the 2 presses rather than adding laterals? Link above didn't work.

I like using upright rows for lateral delt training/development more than I do lateral flys.
Seems to give a better result in my case.

I usually run training cycles of upright rowing and then lateral flys

Try this link:

http://www.exrx.net/WeightTraining/Periodization.html#BlockPeriodization

[Puma]

Makes sense. Heard some prefer a wide grip upright rows to prioritize the medial head. Link worked. Interesting charts that seem to make sense.

[DBowden]

Makes sense. Heard some prefer a wide grip upright rows to prioritize the medial head. Link worked. Interesting charts that seem to make sense.

I learned from experience that upright rows with a more narrow grip and pulling to the mid chest area cause an intense feeling of stress on my medial delt head.
I do not get the same level of feeling the intensity in the muscle when I do lateral flys.

Glad that the link worked for you and you found the info interesting.

[DBowden]

Forearms
Bench forearm curls 10 reps 5 sets. 65lbs warm up then - 5 sets 12 reps 75 - 105lbs *The last set is 105 lbs until failure.
Reverse Curls 10 reps 5 sets 45 lb warmup then 5 sets 12 reps 55 - 80lbs *The last set is 80lbs until failure.
Rope twists (until failure).


Calves
Standing 20 reps *4 sets. one warm up set then 20 reps* 4 sets 240-480lbs. The last set is 480lbs until failure.

Abs
50 crunches.
50 reverse crunches.

Cardio
Elliptical - 30 minutes level 6.

[Puma]

I learned from experience that upright rows with a more narrow grip and pulling to the mid chest area cause an intense feeling of stress on my medial delt head.
I do not get the same level of feeling the intensity in the muscle when I do lateral flys.

Glad that the link worked for you and you found the info interesting.

Prefer to free weights to the cable for uprights? Shoulders tonight so maybe I'll revisit these.

Nice work on all the secondaries. I prefer leg press calf presses to standing machines but will be giving the later a go tonight as well.

[DBowden]

Dumbbell rows. 10 reps 4 sets. (70lbs warm-up) 75 -120lbs (to failure on last set)
T-Bar rows 10 reps 4 sets. (45lbs warm-up) 90 - 170lbs (to failure on last set)
Machine assisted chins 12 reps 4 sets. (5 second negatives on all reps.)
Close grip pull downs to the front 12 reps 4 sets.

Cardio
Elliptical - 30 Minutes Level 7

[DBowden]

11/8
Reducing volume during this 2 month cycle.
These numbers will vary based on the feel of the muscle during the exercise, nutrition, diet macro/caloric intakes and energy levels.

EZ Bar curls 10 reps 5 sets One warm up set 15 reps 50lbs, then 5 sets 10 reps 75-125lbs
Spider Scott curls 10 reps 5 sets One warm up set 15 reps 20lbs then 4 sets 10 reps 25-40lbs to failure on 40lbs with a 5 second negative

Close grip bench press - 10 reps, 5 sets One warm up 90lbs then 4 sets 135 - 225lbs
Triceps cable push downs - 12 reps, 4 sets
Triceps overhead extensions - 12 reps, 4 sets

Cardio
Elliptical - 30 Minutes Level 6-7

[DBowden]

Quads/Hamstrings

Close stance squats 2 warm up sets then 5 sets 10/10/8/8 225 - 370lbs
Wide stance hack squats one warm up 135lbs then 4 sets 10/10/8/8 225 - 425lbs
Close stance leg presses one warm up 135lbs then 4 sets 10/10/8/8 225 - 680lbs

SLDLs 12 reps one warm up 135lbs then 4 sets 10/10/8/8 185-335lbs
Single leg standing hamstring curls 12 reps * 6 sets 90 -140 lbs

"That which does not kill you makes you stronger" -Friedrich Nietzsche

What makes you happy?
Lifting makes me happy.


https://www.youtube.com/watch?v=vH0nP4NzS9M

[DBowden]

Flat bench press ( smith machine ) 1 warm up set then 10/10/8/8 135 - 240lbs (last set is to failure)
Incline bench dumbbell presses 1 warm up sets then 10/10/8/8 reps 55lbs- 85lbs (last set is to failure)
Incline dumb bell flys 12 reps *5 sets 25lbs-45lbs.

Shoulder seated barbell military press 4 sets 6-8 reps one warm up set then 4 sets 90-135lbs.
Shoulder dumbbell presses 12 reps *6 sets 35lbs -65lbs (last set is to failure)
Upright rows 12 reps *6 sets 65-120lbs (One second pause at top of reps). (last set is to failure)

Trap bar shrugs
12 reps *6 sets 135 - 360lbs

Cardio

Elliptical - 30 minutes level 7.

[DBowden]

Forearms
Bench forearm curls 10 reps 5 sets. 65lbs warm up then - 5 sets 12 reps 75 - 110lbs *The last set is 110 lbs until failure
Reverse Curls 10 reps 5 sets 45lbs warmup then 5 sets 12 reps 55 - 90lbs *The last set is 90lbs until failure
Rope twists (until failure)


Calves
Seated One warm up set then 20 reps* 4 sets 45lbs-180lbs.

Abs
50 crunches
50 reverse crunches

Cardio
Elliptical - 30 minutes level 7.

[DBowden]

Dumbbell rows. 10 reps 5 sets. (70lbs warm-up 12 reps) then 10/10/8/8 90 -120lbs (to failure on last set)
T-Bar rows 10 reps 5 sets. (45lbs warm-up 12 reps) then 10/10/8/8 90 - 170 lbs (to failure on last set)
Machine assisted chins 12 reps 6 sets. (5 second negatives on all reps.)

Cardio
Elliptical - 35 Minutes Level 6-8

[DBowden]

Calves
Standing - One warm up set then 12 reps*4 sets 240 -480lbs.

Cardio
Elliptical - 30 minutes levels 6-8.

[DBowden]

EZ Bar curls 10 reps 5 sets One warm up set 15 reps 50lbs, then 5 sets 10 reps 75-125lbs
Spider Scott curls 10 reps 5 sets One warm up set 15 reps 20lbs then 4 sets 10 reps 25-40lbs to failure on 40lbs with a 5 second negative

Close grip bench press - 10 reps, 5 sets One warm up 90lbs then 4 sets 135 - 225lbs
Triceps cable push downs - 12 reps, 4 sets
Triceps overhead extensions - 12 reps, 4 sets

Cardio
Elliptical - 30 Minutes Level 6-7

[DBowden]

Close stance squats 2 warm up sets then 5 sets 10/10/8/8 225 - 370lbs
Wide stance hack squats one warm up 135lbs then 4 sets 10/10/8/8 225 - 425lbs
Close stance leg presses one warm up 135lbs then 4 sets 10/10/8/8 225 - 680lbs

SLDLs 12 reps one warm up 135lbs then 4 sets 10/10/8/8 185-335lbs

[Puma]

Big numbers on that leg workout and like the variety in close stance squats to wide stance hacks back to close stance leg press.

[DBowden]

Flat bench press ( smith machine ) 1 warm up set then 10/10/8/8 135 - 240lbs (last set is to failure)
Incline bench dumbbell presses 1 warm up sets then 10/10/8/8 55lbs- 85lbs (last set is to failure)
Incline dumb bell flys 12 reps *4 sets 25lbs-45lbs.

Shoulder seated barbell military press one warm up set then 10/10/8/8 90-145lbs. (last set is to failure)
Upright rows 12 reps *6 sets 65-120lbs (One second pause at top of reps). (last set is to failure)

Trap bar shrugs
12 reps *6 sets 135 - 365lbs

Cardio

Elliptical - 30 minutes levels 5-8.

[DBowden]

Big numbers on that leg workout and like the variety in close stance squats to wide stance hacks back to close stance leg press.

Thanks as to the numbers.

I like that close/wide stance leg training sequence.
I started that a couple of months ago.

[DBowden]

Forearms
Bench forearm curls 10 reps 5 sets. 65lbs warm up then - 5 sets 12 reps 75 - 110lbs *The last set is 110 lbs until failure
Reverse Curls 10 reps 5 sets 45lbs warmup then 5 sets 12 reps 55 - 90lbs *The last set is 90lbs until failure
Rope twists (until failure)

Hamstrings
Single leg standing hamstring curls 12 reps * 6 sets 90 -140 lb

Calves
Seated One warm up set then 20 reps* 4 sets 45lbs-180lbs.

Abs
50 crunches
50 reverse crunches

Cardio
Elliptical - 30 minutes levels 5-9

[DBowden]

Dumbbell rows. (70lbs warm-up 12 reps) then 10/10/8/8 90 -120lbs (to failure on last set)
T-Bar rows (45lbs warm-up 12 reps) then 10/10/8/8 90 - 170 lbs (to failure on last set)
Machine assisted chins 12 reps 6 sets. (5 second negatives on all reps.)

Cardio
Elliptical - 35 Minutes Level 6-8

[DBowden]

Cardio
Elliptical - 30 Minutes Levels 5-9

[DBowden]

EZ Bar curls One warm up set 15 reps 50lbs, then 10/10/8/8 75-135lbs
Spider Scott curls One warm up set 15 reps 20lbs then 10/10/8/8/ 25-35lbs

Close grip bench press - One warm up 90lbs then 10/10/8/8/ 135 - 225lbs
Triceps cable push downs - 12 reps, 4 sets
Triceps overhead extensions - 12 reps, 4 sets

Cardio
Elliptical - 30 Minutes Level 5-9

[DBowden]

Close stance squats two warm up sets then 10/10/8/8 225 - 370lbs
Wide stance hack squats one warm up set then 10/10/8/8 225 - 425lbs
Close stance leg presses one warm up set then 10/10/8/8 425 - 685lbs

SLDLs one warm up set then 10/10/8/8 225-335lbs

[DBowden]

Weigh-in at the gym yesterday.
220.
Mission accomplished.

I am very pleased with how the diet and cut phase training went.

[DBowden]

Flat bench press ( smith machine ) - one warm up set then 10/10/8/8 135 - 240lbs (last set is to failure)
Incline bench presses - one warm up set then 10/10/8/8 135 - 225lbs (last set is to failure)
Incline dumb bell flys 12/10/10/8 25lbs-45lbs.

Shoulder seated barbell military press - one warm up set then 10/10/8/8 90-145lbs. (last set is to failure)
Upright rows - 12/10/10/10/8 65-120lbs (One second pause at top of reps). (last set is to failure)

Trap bar shrugs - one warm up set then 12/12/10/10/8 135 - 365lbs

Cardio
Elliptical - 30 minutes levels 5-9.

[DBowden]

Cardio
Elliptical - 30 minutes levels 5-9.

[DBowden]

Close stance squats 2 warm up sets then 5 sets 10/10/8/8 225 - 370lbs
Wide stance hack squats one warm up 135lbs then 4 sets 10/10/8/8 225 - 425lbs
Close stance leg presses one warm up 135lbs then 4 sets 10/10/8/8 225 - 680lbs

SLDLs 12 reps one warm up 135lbs then 4 sets 10/10/8/8 185-335lbs

[DBowden]

Flat bench press ( smith machine ) - one warm up set then 10/10/8/8 135 - 245lbs (last set is to failure)
Incline bench presses - one warm up set then 10/10/8/8 135 - 225lbs (last set is to failure)
Incline dumb bell flys 12/10/10/8 25lbs-45lbs.

Shoulder seated barbell military press - one warm up set then 10/10/8/8 90-145lbs. (last set is to failure)
Upright rows - 12/10/10/10/8 65-125lbs (One second pause at top of reps). (last set is to failure)

Trap bar shrugs - one warm up set then 12/12/10/10/8 135 - 365lbs

Cardio
Elliptical - 30 minutes levels 5-10.

[DBowden]

Forearms
Bench forearm curls 65lbs warm up then - 3 sets 12 reps 75 - 110lbs *The last set is 110 lbs until failure
Reverse Curls 45lbs warm-up then 3 sets 12 reps 55 - 90lbs *The last set is 90lbs until failure
Rope twists (until failure)

Hamstrings
Single leg standing hamstring curls 12 reps * 6 sets 90 -140 lb

Abs
50 crunches
50 reverse crunches

Cardio
Elliptical - 30 minutes levels 5-10.

[DBowden]

Dumbbell rows. (70lbs warm-up 12 reps) then 10/10/8/8 95 -120lbs (to failure on last set)
T-Bar rows (45lbs warm-up 12 reps) then 10/10/8/8 90 - 170 lbs (to failure on last set)
Machine assisted chins 12 reps 6 sets. (5 second negatives on all reps.)

Cardio
Elliptical - 35 Minutes Level 6-10

[DBowden]

Calves
Seated - One warm up set then 20 reps* 4 sets 45lbs-180lbs.

Cardio
Elliptical - 30 Minutes Level 5-10

[DBowden]

EZ Bar curls One warm up set 15 reps 50lbs, then 10/10/8/8 75-135lbs
Spider Scott curls One warm up set 15 reps 20lbs then 10/10/8/8/ 25-35lbs

Close grip bench press - One warm up 90lbs then 10/10/8/8/ 135 - 225lbs
Triceps overhead extensions - 12 reps, 4 sets

Cardio
Elliptical - 30 Minutes Level 5-10

[DBowden]

My current diet.

CALORIES: 3173.11 cals
PROTEIN: 228.58 grams
CARBS: 369.29 grams
FIBER: 82.15 grams
NET CARBS:287.14 grams
FAT: 99.03 grams
SAT FAT: 18.25 grams
OMEGA 3: 5.78 grams

MACROS
PROTEIN: 28.81%
CARBS: 43.1%
FAT: 28.09%

[DBowden]

Close stance squats 2 warm up sets with 135lbs then 10/10/8/8 225 - 370lbs
Wide stance hack squats one warm up 135lbs then 10/10/8/8 225 - 430lbs
Close stance leg presses one warm up 135lbs then 12/12/12 225 - 680lbs

SLDLs 12 reps one warm up 135lbs then 10/10/8/8/10 185-315lbs

[DBowden]

Cardio
Elliptical - 35 Minutes Level 5-11.

[DBowden]

Flat bench press ( smith machine ) - one warm up set then 10/10/8/8 135 - 245lbs (last set is to failure)
Incline bench presses - one warm up set then 10/10/8/8 135 - 225lbs (last set is to failure)
Incline dumb bell flys 12/10/10/8 25lbs-45lbs.

Upright rows - 12/10/10/10/8 65-125lbs (One second pause at top of reps). (last set is to failure)

Trap bar shrugs - one warm up set then 12/12/10/10/8 135 - 365lbs

[DBowden]

Forearms
Bench forearm curls 65lbs warm up then - 3 sets 12 reps 75 - 110lbs *The last set is 110 lbs until failure
Reverse Curls 45lbs warm-up then 3 sets 12 reps 55 - 90lbs *The last set is 90lbs until failure
Rope twists (until failure)

Hamstrings
Single leg standing hamstring curls 12 reps * 6 sets 90 -140 lb

Abs
50 crunches
50 reverse crunches

Cardio
Elliptical - 30 minutes levels 5-11.

[DBowden]

Dumbbell rows. (75lbs warm-up 12 reps) then 10/10/8/8 95 -120lbs (to failure on last set)
T-Bar rows (55lbs warm-up 12 reps) then 10/10/8/8 90 - 170 lbs (to failure on last set)
Machine assisted chins 12 reps 6 sets.

Cardio
Elliptical - 35 Minutes Level 5-11

[DBowden]

Cardio
Elliptical - 35 minutes levels 5-11.

[DBowden]

EZ Bar curls One warm up set 15 reps 50lbs, then 10/10/8/8 75-135lbs
Spider Scott curls One warm up set 15 reps 20lbs then 10/10/8/8/ 25-35lbs

Close grip bench press - One warm up 90lbs then 10/10/8/8/ 135 - 235lbs
Triceps overhead extensions - 12 reps, 3 sets
Triceps pushdowns - 12 reps , 3 sets

Cardio
Elliptical - 35 Minutes Level 5-11

[DBowden]

Close stance squats 2 warm up sets with 135lbs then 10/10/8/8 225 - 370lbs
Wide stance hack squats one warm up 135lbs then 10/10/8/8 225 - 430lbs
Single leg presses 12/12/12 135 - 225

SLDLs 12 reps one warm up 135lbs then 10/10/8/8/10 185-315lbs

[DBowden]

Flat bench press ( smith machine ) - one warm up set then 10/10/8/8 135 - 250lbs (last set is to failure)
Incline bench presses - one warm up set then 10/10/8/8 135 - 240lbs (last set is to failure)
Incline dumb bell flys 12/10/10/8 25lbs-45lbs.

Upright rows - 12/10/10/10/8 65-125lbs (One second pause at top of reps). (last set is to failure)

Trap bar shrugs - one warm up set then 12/12/10/10/8 135 - 370lbs

Cardio
Elliptical - 25 Minutes Level 5-12

[DBowden]

Forearms
Bench forearm curls 65lbs warm up then - 3 sets 12 reps 75 - 110lbs *The last set is 110 lbs until failure
Reverse Curls 45lbs warm-up then 3 sets 12 reps 55 - 90lbs *The last set is 90lbs until failure
Rope twists (until failure)

Hamstrings
Single leg standing hamstring curls 12 reps * 6 sets 90 -140 lb

Abs
50 crunches
50 reverse crunches

Cardio
Elliptical - 30 minutes levels 5-11.

[DBowden]

Dumbbell rows. (75lbs warm-up 12 reps) then 10/10/8/8 95 -120lbs (to failure on last set)
T-Bar rows (55lbs warm-up 12 reps) then 10/10/8/8 90 - 170 lbs (to failure on last set)
Machine assisted chins 12 reps 6 sets.

Dumb-bell rear lateral raise (face down on bench) 20lbs warm-up 12 reps then 10/10/10/10 25-45lbs.

Cardio
Elliptical - 25 minutes level 5-12

[DBowden]

Cardio
Elliptical - 25 minutes level 5-12

[DBowden]

EZ Bar curls One warm up set 15 reps 50lbs, then 10/10/8/8 75-135lbs
Spider Scott curls One warm up set 15 reps 20lbs then 10/10/8/6/ 25-40lbs

Close grip bench press - One warm up 90lbs then 10/10/8/8/ 135 - 235lbs
Triceps overhead extensions - 12 reps, 3 sets
Triceps pushdowns - 12 reps , 3 sets

Cardio
Elliptical - 25 Minutes Level 5-12

[DBowden]

Close stance squats 2 warm up sets with 135lbs then 10/10/8/8 225 - 370lbs
Wide stance hack squats one warm up 135lbs then 10/10/8/8 225 - 430lbs
Single leg presses 12/12/12 135 - 225

SLDLs 12 reps one warm up 135lbs then 10/10/8/8/ 225 -335lbs

[DBowden]

Flat bench press ( smith machine ) - one warm up set then 10/10/8/8 135 - 250lbs (last set is to failure)
Incline bench presses - one warm up set then 10/10/8/8 135 - 230 (last set is to failure)
Incline dumb bell flys 12/10/10/8 25lbs-45lbs.

Upright rows - 12/10/10/10/8 65-125lbs (One second pause at top of reps). (last set is to failure)

Trap bar shrugs - one warm up set then 12/12/10/10/8 135 - 370lbs

Cardio
Elliptical - 25 Minutes Level 5-12

[DBowden]

Dumbbell rows. (75lbs warm-up 12 reps) then 10/10/8/8 95 -120lbs (to failure on last set)
T-Bar rows (55lbs warm-up 12 reps) then 10/10/8/8 90 - 170 lbs (to failure on last set)
Seated rope pulls to upper chest 3 sets 12 reps
Machine assisted chins 12 reps 6 sets.

Cardio
Elliptical - 25 Minutes Level 5-12

[DBowden]

Forearms
Bench forearm curls 65lbs warm up then - 3 sets 12 reps 75 - 110lbs *The last set is 110 lbs until failure
Rope twists (until failure)

Abs
50 crunches
50 reverse crunches

Cardio
Elliptical - 25 minutes levels 5-12.

[DBowden]

Close stance squats 2 warm up sets with 135lbs then 10/10/8/8 225 - 375lbs
Wide stance hack squats one warm up 135lbs then 10/10/8/8 225 - 440lbs
Single leg presses 12/12/12 135 - 230

SLDLs 12 reps one warm up 135lbs then 10/10/8/8/ 225 -340lbs

[DBowden]

Shoulder seated barbell military press one warm up set then 10/10/8/8 90-145lbs.

Incline bench presses - one warm up set then 10/10/8/8 135 - 230 (last set is to failure)
Incline dumb bell flys 12/10/10/8 25lbs-45lbs.

Upright rows - 12/10/10/10/8 65-125lbs (One second pause at top of reps). (last set is to failure)

Trap bar shrugs - one warm up set then 12/12/10/10/8 135 - 375lbs

Cardio
Elliptical - 25 Minutes Level 5-12

[DBowden]

Close stance squats 2 warm up sets with 135lbs then 10/10/10/10 225 - 375lbs
Wide stance hack squats one warm up 135lbs then 10/10/10/10 225 - 440lbs
Single leg presses 12/12/12 135 - 235

SLDLs 12 reps one warm up 135lbs then 10/10/10/8/ 225 -340lbs

[DBowden]

Shoulder seated barbell military press one warm up set then 10/10/8/8 90-145lbs.

Incline bench presses - one warm up set then 10/10/8/8 135 - 230
Incline dumb bell flys 12/10/10/8 25lbs-45lbs.

Upright rows - 12/10/10/10/8 65-125lbs

Trap bar shrugs - one warm up set then 12/12/10/10/10 135 - 380lbs

Cardio
Elliptical - 25 Minutes Level 5-12

[DBowden]

Forearms
Bench forearm curls 65lbs warm up then - 3 sets 12 reps 75 - 110lbs *The last set is 110 lbs until failure
Reverse Curls 45lbs warm-up then 3 sets 12 reps 55 - 90lbs *The last set is 90lbs until failure
Rope twists (until failure)

Hamstrings
Single leg standing hamstring curls 12 reps * 6 sets 90 -140 lb

Abs
50 crunches
50 reverse crunches

Cardio
Elliptical - 25 minutes levels 5-12.

[DBowden]

Dumbbell rows. (75lbs warm-up 12 reps) then 10/10/8/8 95 -120lbs (to failure on last set)
T-Bar rows (55lbs warm-up 12 reps) then 10/10/8/8 90 - 170 lbs (to failure on last set)
Seated rope pulls to upper chest 3 sets 12 reps
Machine assisted chins 12 reps 6 sets.

Cardio
Elliptical - 25 Minutes Level 5-12

[DBowden]

Close stance squats 2 warm up sets with 135lbs then 10/10/8/8 225 - 375lbs
Wide stance leg presses 4 sets 15 reps per set
Leg extensions 3 sets 15 reps per set

SLDLs 12 reps one warm up 135lbs then 10/10/8/8/ 225 -340lbs

[DBowden]

Shoulder seated barbell military press one warm up set then 10/10/8/8 90-145lbs.

Incline bench presses - one warm up set then 10/10/8/8 135 - 230 (last set is to failure)
Incline dumb bell flys 12/10/10/8 25lbs-45lbs.

Upright rows - 12/10/10/10/8 65-125lbs (One second pause at top of reps). (last set is to failure)

Trap bar shrugs - one warm up set then 12/12/10/10/8/10 135 - 380lbs

Cardio
Elliptical - 25 Minutes Level 5-12

[DBowden]

Back

Dumbbell rows. (75lbs warm-up 12 reps) then 10/10/8/8 95 -120lbs (to failure on last set)
Hammer Strength plate loaded Iso row machine 3 sets 12 reps
Seated rope pulls to upper chest 3 sets 12 reps
Machine assisted chins 12 reps 6 sets.

Abs
Ab wheel - 3 sets
25 crunches
25 reverse crunches

Cardio
Elliptical - 25 Minutes Level 5-12

[DBowden]

Close stance squats 2 warm up sets with 135lbs then 10/10/8/8/10 225 - 385lbs
Wide stance hack squats one warm up 135lbs then 10/10/8/8 225 - 440lbs
Single leg presses 12/12/12 135 - 235

SLDLs 12 reps one warm up 135lbs then 10/10/8/8/10 225 -340lbs

[DBowden]

Forearms

Hammer curls - 3 sets 12 reps 35-50lbs
Reverse Curls 45lbs warm-up then 3 sets 12 reps 55 - 90lbs
Rope twists (until failure)

Abs
Ab wheel - 3 sets
25 crunches
25 reverse crunches

Cardio
Elliptical - 25 Minutes Level 5-12