Page 2 of 3 FirstFirst 123 LastLast
Results 16 to 30 of 37
  1. #16
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    Outstanding for a first squat day in 6 years!

    I've found single leg squat variations to be much kinder to the joints. Body weight pistol squats don't seem to upset my knees.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  2. #17
    RX MEMBER BigZero's Avatar
    Join Date
    Apr 2014
    Posts
    457
    Rep Power
    216137

    Default

    Quote Originally Posted by Sunnyday View Post
    Outstanding for a first squat day in 6 years!

    I've found single leg squat variations to be much kinder to the joints. Body weight pistol squats don't seem to upset my knees.

    thanks. I used a wide stance and high bar, seemed to keep the strain off my knees. I'm definitely in old-man mode getting in and out of my little sports car today. My wife laughed at me when I had to push myself up to get off the bed.

  3. #18
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    Quote Originally Posted by BigZero View Post
    thanks. I used a wide stance and high bar, seemed to keep the strain off my knees. I'm definitely in old-man mode getting in and out of my little sports car today. My wife laughed at me when I had to push myself up to get off the bed.
    Wide stance/high bar works for me as well. That is, when my bod will cooperate with me. LOL.

    I have degenerative joint disease, bone-on-bone in the left hip and low back. My husband had a parachuting accident and has 5 compressed vertebra and one completely shattered with collagen keeping his spine from collapsing on itself, plus he's broken every other bone in his body at least once. Can you say arthritis? Old people mode is how we roll in this household, whatever it takes to get from one position to the next. Every day here is a PR just finding new ways to get up and around.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  4. #19
    RX MEMBER BigZero's Avatar
    Join Date
    Apr 2014
    Posts
    457
    Rep Power
    216137

    Default

    8/28

    Shoulders

    Side laterals

    25 x 15
    30 x 15
    35 x 15
    40 x 15
    20 x 20

    Decline side laterals

    20 x 15
    20 x 15
    20 x 15

    Bent-over rear laterals

    25 x 15
    30 x 15
    35 x 15
    40 x 15

    Rear delt (pec deck)

    120 x 15
    125 x 15
    130 x 15
    135 x 15

    Front hammer grip raises

    25 x 15
    30 x 15
    35 x 12
    40 x 10

    Hammer Strength shoulder press

    90 per side x 15
    115 per side x 12
    120 per side x 8
    90 per side x 12

    Cybex close grip incline bench press

    120 x 15
    210 x 15

    Arnold press

    30 x 12
    25 x 12
    25 x 10
    25 x 8

    Fin

  5. #20
    RX MEMBER BigZero's Avatar
    Join Date
    Apr 2014
    Posts
    457
    Rep Power
    216137

    Default

    8/30

    Full body workout. Supposed to be leg day but still way sore after a few sets of extensions so postponed until Monday.

    Single Leg extensions

    20 x 20
    20 x 20
    30 x 15

    Double leg extensions

    100 x 15
    120 x 15

    Incline dumbell press

    40 x 15
    50 x 15
    60 x 15

    Incline Isolateral Hammer Strength press

    90 per side x 15
    115 per side 5x5

    Arnold press

    15 x 25
    20 x 25
    25 x 12

    incline dumbell extensions/curl superset

    25 x 15
    30 x 15
    35 x 10
    40 x 10

    Smith Machine rack deadlifts

    1 per side x 10
    2 per side x 10
    3 per side 5x5

    Nice allover pump, slept great. Onward to squats!

  6. #21
    RX MEMBER BigZero's Avatar
    Join Date
    Apr 2014
    Posts
    457
    Rep Power
    216137

    Default

    Just got my new Nordic Lifting knee sleeves and looking forward to today's leg session. Hopefully my knees will be thanking me.

  7. #22
    RX MEMBER BigZero's Avatar
    Join Date
    Apr 2014
    Posts
    457
    Rep Power
    216137

    Default

    9/3

    Legs/squats


    Single leg extensions

    20 x 20
    20 x 15
    30 x 15
    30 x 15

    Seated Leg curl

    90 x 20
    120 x 20
    130 x 15
    135 x 15

    Bodyweight squats

    x15
    x12
    x12

    Smith machine squats

    95 x 8
    105 x 8
    135x5x5

    2nd week back to squats and feels good, especially with my new knee sleeves. I probably could have gone a bit heavier but I'm taking it slow on these banged-up old knees.

    Leg extensions

    100 x 15
    90 x 12
    80 x 12
    70 x 12
    60 x 12
    50 x 10

    That 's it. I decided to split my leg training to two days with squatting on a separate day from presses and hamstring work until everything (including recovery) comes up a bit.
    Last edited by BigZero; 09-03-2015 at 05:15 PM.

  8. #23
    RX MEMBER BigZero's Avatar
    Join Date
    Apr 2014
    Posts
    457
    Rep Power
    216137

    Default

    9/6/2015

    Back

    Rope pullovers

    50 x 20
    50 x 20
    70 x 15
    90 x 15
    120 x 15
    120 x 12

    Hammer strength isolateral front pulldown

    45 per side x 15
    90 per side x 15
    135 per side x 12
    160 per side x 8

    Seated cable row

    120 x 15
    160 x 15
    200 x 12
    260 x 8
    260 x 6

    Bench bent-over dumbell rows

    40 x 15
    45 x 12
    50 x 12
    70 x 12

    Standing Hammer strength isolateral row, one arm isolated

    45 per side x 15
    90 per side x 12
    135 per side x 12
    180 per side x 8

    Smith machine shrugs

    90 x 15
    90 x 15
    140 x 15
    150 x 15

    Standing dumbell shrugs

    45 x 20
    100 x 12
    100 x 12
    100 x 12

    Adding deadlifts every-other week to next back session.

  9. #24
    RX MEMBER BigZero's Avatar
    Join Date
    Apr 2014
    Posts
    457
    Rep Power
    216137

    Default

    Current weight, 261. Down 4 pounds. Target: 210-215

    Initiated keto diet yesterday to amp up the fat loss.

    Meal 1: 2 Omega Eggs 4 egg whites, 1/2 cup full-fat cottage cheese

    Meal 2: 8oz tuna salad (tuna, canola mayo, dill relish)

    Meal 3: 8 oz ground turkey, mushrooms, 1 tbsp EVOO, 1 tbsp sour cream

    Meal 4: 50gm pure whey isolate, 2 tbsp natty PB.

    Meal 5: 2/3 pound broiled ground sirloin, 1 tbsp canola mayo

    Meal 6: 50gm pure whey isolate, 2 tbsp natty PB

    Sanck: 2 oz dry italian salami

    Supps: Animal Pak, CoQ10, Triple Omegas, Kre-Alkalyn creatine, chromium picolinate, 81mg aspirin, Iforce Hemavol

    243 grams protein
    18 grams carbs
    buncha fats

  10. #25
    RX MEMBER BigZero's Avatar
    Join Date
    Apr 2014
    Posts
    457
    Rep Power
    216137

    Default

    Oh damn, these first days of keto....

    9/10/2015

    light arms and shoulders

    No energy, dragging-ass

    rope pushdown

    50 x 20 x 5

    camber bar reverse grip extensions

    50 x 20 x 5

    dumbell hammer curls

    25 x 15
    30 x 12
    40 x 12
    50 x 12
    60 x 10

    rope hammer curls

    50 x 12 x 3

    dumbell preacher curl

    35 x 12
    30 x 12
    25 x 12

    dumbell lateral raise/single leaning laterals

    25 x 15, 10 x 25
    30 x 15, 10 x 25
    35 x 15, 10 x 25
    40 x 8, 10 x 15

    hammer grip front raises

    30 x 12 x 3

    bench rear lat raise

    25 x 15
    30 x 15
    35 x 15
    40 x 15

    barbell shrugs

    135 x 20
    145 x 15
    155 x 15

    dumbell shrugs

    100 x 15 x 3

    super sweaty and feeling depleted. hopefully kicks me into keto faster. no pump whatsoever.

  11. #26
    MUSCLEHEAD DBowden's Avatar
    Join Date
    Feb 2009
    Posts
    677
    Rep Power
    2147689

    Default

    Quote Originally Posted by BigZero View Post
    8/26

    Leg day

    First day squatting in 6 years. Had both knees scoped almost a year ago.

    single leg extensions (warm-up)

    20 x 20
    20 x 20
    30 x 20
    30 x 20

    Body-weight squats

    20 reps
    20 reps
    20 reos

    Barbell squats

    45 x 15
    45 x 15

    Smith machine squats

    95 x 10
    95 x 10
    135 x 10
    135 x 10
    135 x 5

    seated leg curl

    70 x 20
    120 x 15
    130 x 15
    140 x 15

    standing single leg curl

    30 x 15
    35 x 12
    40 x 12
    45 x 10
    30 x 20

    single leg press

    25 x 15
    30 x 15
    35 x 15
    30 x 15
    25 x 15

    totally blown out by the re-introduction to squatting. had to descend the gym stairs like a 90 year old, sideways holding on for dear-life.
    Back to it in a few days.
    Nice workout for someone coming off knee surgery that hasn't squatted in six years.
    Subbing.

  12. #27
    Managing Dir., Rx Muscle Forums Curt James's Avatar
    Join Date
    Feb 2009
    Location
    Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
    Posts
    50,069
    Rep Power
    2149335

    Default

    I love keto. Have a great weekend, Puma!

  13. #28
    RX MEMBER BigZero's Avatar
    Join Date
    Apr 2014
    Posts
    457
    Rep Power
    216137

    Default

    9/14/15

    Shoulders

    Hammer Strength isolateral shoulder press

    45 per side x 20 x 2
    90 per side x 15
    115 per side x 12
    135 per side x 10
    90 per side x 8
    45 per side x 10

    Seated dumbell side laterals

    25 x 15
    30 x 12
    35 x 10
    25 x 12

    dumbell bench rear delt laterals

    40 x 12
    35 x 12
    30 x 12
    25 x 12

    Cybex hammer grip incline bench press

    120 x 15
    220 x 15
    270 x 12
    300 x 10

    Rear delt pec deck

    100 x 15
    90 x 15
    80 x 15
    70 x 15

    Dumbell hammer grip front raise

    25 x 15
    30 x 15
    35 x 15
    20 x 15

    Dumbell upright rows

    45 x 15
    40 x 12
    35 x 12
    30 x 12
    25 x 12

    Smith machine shrugs

    135 x 15
    155 x 15
    165 x 15
    175 x 15
    135 x 15

    Hammer strength seated shrugs

    90 per side x 8 x 3

    Seated bent-over dumbell shrugs

    45 x 12
    50 x 12
    55 x 12
    60 x 12

    felt great. good pump. be sore tomorrow for sure

  14. #29
    RX MEMBER BigZero's Avatar
    Join Date
    Apr 2014
    Posts
    457
    Rep Power
    216137

    Default

    9/15/2015

    Quick Back workout during lunch 40 minute blast.

    Camber bar cable "pullovers"

    50 x 20 x 2
    70 x 15
    100 x 15
    120 x 15

    Hammer Strength isolateral front pulldown

    45 per side x 20 x 2
    90 per side x 15
    135 per side x 12

    Lat pulldown

    260 x 8
    220 x 8
    200 x 8
    160 x 8
    120 x 8

    Single arm dumbell row

    120 x 10
    110 x 10
    100 x 10

    Rack deadlift

    135 x 20
    155 x 20
    225 x 12


    this gassed me out
    Last edited by BigZero; 09-15-2015 at 06:42 PM.

  15. #30
    Managing Dir., Rx Muscle Forums Curt James's Avatar
    Join Date
    Feb 2009
    Location
    Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
    Posts
    50,069
    Rep Power
    2149335

    Default

    Quote Originally Posted by Curt James View Post
    I love keto. Have a great weekend, Puma!
    I must have been asleep when I wrote that, BZ. Wtf?

    And how was YOUR weekend?

Page 2 of 3 FirstFirst 123 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

X vBulletin 4.2.3 Debug Information

  • Page Generation 0.37129 seconds
  • Memory Usage 7,296KB
  • Queries Executed 25 (?)
More Information
Template Usage (43):
  • (1)SHOWTHREAD
  • (1)ad_footer_end
  • (1)ad_footer_start
  • (1)ad_global_above_footer
  • (1)ad_global_below_navbar
  • (1)ad_global_header1
  • (1)ad_global_header2
  • (1)ad_navbar_below
  • (1)ad_showthread_firstpost_sig
  • (1)ad_showthread_firstpost_start
  • (1)ad_thread_first_post_content
  • (1)ad_thread_last_post_content
  • (4)bbcode_quote
  • (4)block_html
  • (1)block_threads
  • (1)facebook_footer
  • (1)facebook_header
  • (1)facebook_likebutton
  • (1)facebook_opengraph
  • (1)footer
  • (1)forumjump
  • (1)forumrules
  • (1)gobutton
  • (1)header
  • (1)headinclude
  • (1)headinclude_bottom
  • (15)memberaction_dropdown
  • (1)navbar
  • (4)navbar_link
  • (1)navbar_noticebit
  • (1)navbar_tabs
  • (3)option
  • (1)pagenav
  • (1)pagenav_curpage
  • (2)pagenav_pagelink
  • (15)postbit_legacy
  • (15)postbit_onlinestatus
  • (15)postbit_wrapper
  • (3)showthread_bookmarksite
  • (1)sidebarext_temp
  • (1)spacer_close
  • (1)spacer_open
  • (1)tagbit_wrapper 

Phrase Groups Available (6):
  • global
  • inlinemod
  • postbit
  • posting
  • reputationlevel
  • showthread
Included Files (37):
  • ./showthread.php
  • ./global.php
  • ./includes/class_bootstrap.php
  • ./includes/init.php
  • ./includes/class_core.php
  • ./includes/config.php
  • ./includes/functions.php
  • ./includes/functions_navigation.php
  • ./includes/class_friendly_url.php
  • ./includes/class_hook.php
  • ./includes/class_bootstrap_framework.php
  • ./vb/vb.php
  • ./vb/phrase.php
  • ./includes/class_facebook.php
  • ./includes/facebook/facebook.php
  • ./includes/facebook/base_facebook.php
  • ./includes/functions_facebook.php
  • ./includes/functions_bigthree.php
  • ./includes/class_postbit.php
  • ./includes/class_bbcode.php
  • ./includes/functions_reputation.php
  • ./includes/class_block.php
  • ./includes/block/html.php
  • ./vb/context.php
  • ./vb/cache.php
  • ./vb/cache/db.php
  • ./vb/cache/observer/db.php
  • ./vb/cache/observer.php
  • ./includes/functions_notice.php
  • ./includes/block/threads.php
  • ./packages/vbattach/attach.php
  • ./vb/types.php
  • ./packages/skimlinks/hooks/postbit_display_complete.php
  • ./packages/skimlinks/hooks/showthread_complete.php
  • ./mobiquo/smartbanner.php
  • ./mobiquo/include/classTTConnection.php
  • ./mobiquo/smartbanner/head.inc.php 

Hooks Called (77):
  • init_startup
  • database_pre_fetch_array
  • database_post_fetch_array
  • friendlyurl_resolve_class
  • global_bootstrap_init_start
  • global_bootstrap_init_complete
  • cache_permissions
  • fetch_threadinfo_query
  • fetch_threadinfo
  • fetch_foruminfo
  • load_show_variables
  • load_forum_show_variables
  • global_state_check
  • global_bootstrap_complete
  • global_start
  • style_fetch
  • global_setup_complete
  • showthread_start
  • cache_templates
  • cache_templates_process
  • template_register_var
  • template_render_output
  • fetch_template_start
  • fetch_template_complete
  • friendlyurl_clean_fragment
  • friendlyurl_geturl
  • fb_canonical_url
  • fb_opengraph_array
  • parse_templates
  • fetch_musername
  • notices_check_start
  • notices_noticebit
  • process_templates_complete
  • showthread_getinfo
  • strip_bbcode
  • forumjump
  • friendlyurl_redirect_canonical
  • showthread_post_start
  • showthread_query_postids
  • showthread_query
  • bbcode_fetch_tags
  • bbcode_create
  • showthread_postbit_create
  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • bbcode_parse_start
  • bbcode_img_match
  • postbit_imicons
  • bbcode_parse_complete_precache
  • bbcode_parse_complete
  • postbit_display_complete
  • memberaction_dropdown
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates