DBowden's over the hill training journal

**DBowden** · 10-05-2015, 07:27 PM

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** · 10-06-2015, 06:40 PM

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** · 10-07-2015, 02:19 AM

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** · 10-07-2015, 08:25 AM

Originally Posted by 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.

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

**DBowden** · 10-07-2015, 01:41 PM

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** · 10-07-2015, 01:44 PM

[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** · 10-07-2015, 01:44 PM

Originally Posted by Mac

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

Thanks Mac.
I really appreciate that comment.

**DBowden** · 10-08-2015, 02:36 PM

Cardio

Elliptical - 35 Minutes Level 6-11

**DBowden** · 10-09-2015, 01:00 PM

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** · 10-10-2015, 02:04 PM

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** · 10-11-2015, 01:31 PM

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** · 10-12-2015, 02:04 PM

Cardio

Elliptical - 30 Minutes Levels 6-11

**DBowden** · 10-12-2015, 05:21 PM

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

Biceps.jpg

**DBowden** · 10-13-2015, 01:20 PM

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** · 10-13-2015, 01:21 PM

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.