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Thread: Big Zero's Big Log
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08-27-2015, 09:05 AM #16
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
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08-27-2015, 09:15 AM #17
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08-27-2015, 09:32 AM #18
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
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08-28-2015, 05:20 PM #19
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
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08-31-2015, 09:53 AM #20
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!
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09-03-2015, 09:44 AM #21
Just got my new Nordic Lifting knee sleeves and looking forward to today's leg session. Hopefully my knees will be thanking me.
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09-03-2015, 05:15 PM #22
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.
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09-08-2015, 09:51 AM #23
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.
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09-09-2015, 09:56 AM #24
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
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09-10-2015, 08:38 AM #25
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.
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09-10-2015, 02:48 PM #26
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09-12-2015, 03:21 PM #27
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149336
I love keto. Have a great weekend, Puma!
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09-14-2015, 06:07 PM #28
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
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09-15-2015, 06:41 PM #29
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 outLast edited by BigZero; 09-15-2015 at 06:42 PM.
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09-22-2015, 07:38 PM #30
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