DBowden's over the hill training journal

[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.