DBowden's over the hill training journal

[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