Past my Prime? Journal

crawfbigg said:

Thanks bro! I'm trying to keep at it, things have been going pretty good the last couple of weeks!

Here is a vid of IYTs, I was shown these in physical therapy and I do them now and then, really warm up the shoulders.

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Cool. I'll have to give those a go. Thanks.

Sunday... no pins... SDMZ 3.0 B4 workout. Upper body stuff...

Shoulder Prehab work - 6 sets
Close Grips - bar x 15, 95 x 12, 135 x 8, 175 x 7, 200 x 5, 215 x 3, 225 x 2.75 got a tad touch of help
TBar Rows - 2 warm up sets, 4 sets of 8
Lying Triceps DBs - 4 sets of 12
DB Flyes - 3 sets of 15
Side Laterals DB - 3 sets of 15
7 min. treadmill

Happy Monday!

Well shit, I fell off the bandwagon the rest of this past week. Between scrambling to get my work done at work, work done at school, and doing various interviews and other obligations for a new job, I did not get to the gym all week. I plan on making it there today. Last Friday I had started a sort of hybrid 16 week program, and so since I missed all those days I'm going to start it over again today. It needs to be done in order to be most effective. I just hope I can do as good as I did when I started it a week ago, but if not just gotta go with it. I did that so I would stay on track..., well we see how that went. When my life calms down some I should be able to stay more consistent. Until then, just do what I can. I know they say don't make excuses.... but there is only so much time in a day, and one needs rest also.... so whoever "they" are can fuck off!

Got it in. Started over the program as I said earlier. Pinned 100 Sust., 200 Iso, 50 Prop.

Low Box Squats - bar x 12, 135 x 10, 205 x 8, 275 x 6, 325 x 3, 350 x 3, 375 x 3 drop 305 x 5
SLDLs - 135 x 8, 185 x 8, 225 x 8, 275 x 8
Weighted Sit Ups - 4 sets of 15
DB Hammer Curls - 4 sets of 12
15 min. old step machine cardio low intensity, mostly just waiting on my wife to finish up..., yes, again

crawfbigg said:

Got it in. Started over the program as I said earlier. Pinned 100 Sust., 200 Iso, 50 Prop.

Low Box Squats - bar x 12, 135 x 10, 205 x 8, 275 x 6, 325 x 3, 350 x 3, 375 x 3 drop 305 x 5
SLDLs - 135 x 8, 185 x 8, 225 x 8, 275 x 8
Weighted Sit Ups - 4 sets of 15
DB Hammer Curls - 4 sets of 12
15 min. old step machine cardio low intensity, mostly just waiting on my wife to finish up..., yes, again

Click to expand...

Damn craw still hammerimg away I see .....

twisted said:

Damn craw still hammerimg away I see .....

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Hey brother! I'm getting it in when I can... no matter how old and broken I get, I still love the weights! I can see myself at 90 (if I live that long, lol) still trying to make gainz...!


Two workouts since last post. Wednesday and last night. Pinned 100 Sust, 100 Iso, 100 Prop on Wednesday, just took a SDMZ 3.0 prior to gym last night.

Wednesday
Shoulder Prehab work - 6 sets
Close Grips - bar x 12, 95 x 10, 135 x 8, 175 x 7, 200 x 5, 215 x 3, 225 x 4 drop 185 x 4
TBar Rows - 2 warm up sets, 4 sets of 8
Lying Triceps DBs - 4 sets of 12
Side Laterals DB - 3 sets of 15

Friday
Speed Low Box Squats - 2 warm ups, 190 x 2 x 9 sets
Speed DLs - 2 warm ups, 285 x 1 x 6 sets
Cable Donkey Kicks - 4 sets of 10-12
Pull Down Abs 4 sets of 15-20
Barbell Curls - 4 sets of 10
Nautilus Bicep - 3 sets of 10

Last session was Sunday, will be going tomorrow. Pinned 100 Sust, 100 Iso, 50 Prop on Sunday will pin about the same tomorrow.

Sunday
Shoulder Prehab work - 6 sets
Speed Bench - bar x 12, 95 x 10, 135 x 3 x 9 sets
BB Bent Rows - 2 warm up sets, 4 sets of 8 - topped out at 245
JM Presses - 4 sets of 12 - topped out at 115 x 12
V - Bar Pressdowns - 4 sets of 15
Rear Delt Laterals DB - 4 sets of 15

Two sessions since last post. Pinned some test a couple times also. Diet has been shitty, lol, but not really worried right now, just getting to the gym is an accomplishment lately. It does feel great when I get in there, I def love it, but I sure miss quite often now with the crazy schedule I've been keeping. Really tho, I'm fine with it, I'm 46, I'm not going to be turning into an IFBB pro at this point, or even a quality NPC guy for that matter, just want to lift, look good for my age, feel good, healthy sex drive, if I have those things I'm happy. Anyway....

Wednesday
Rack Pulls (just above mid shin) - 135 x 8, 185 x 8, 225 x 6, 275 x 5, 315 x 4, 365 x 3, 405 x 3, 435 x 3
Glute Ham Raises - 4 x 8
Weighted Power Crunches - 4 x 15
8 min. Old Step Mill

Today
Shoulder Prehab work - 6 sets
Floor Press - bar x 12, 115 x 10, 145 x 8, 175 x 8, 205 x 5, 235 x 3, 255 x 3, 270 x 2
One Arm DB Rows - 4 sets of 8 - topped out at 100 LB DB
LTEs - 4 sets of 8-12 - topped out at 125 x 8
HS Chest - 3 sets of 8-10
Side Delt Laterals DB - 3 sets of 12
V - Bar Pressdowns - 3 sets of 12
Seated Calf - 2 sets of 12-15

Haven't posted in forever. Been hitting the gym about 3 days a week, I miss a day here and there. Feeling pretty decent, only thing is I'm always aching somewhere, that is just over 40 lifting, you are going to hurt, especially if you have past injuries and arthritis and shit. Anyway it's fine, I'm used to being in pain, I like the gym more than not being in pain. So I went in Friday and did dynamic effort lower body. I haven't pinned since last Sunday.

Pull Down Abs - 4 sets of 20
Speed Squats, paused in the hole of most of them, 8x2 at 190
Speed Deads, 6x1 285, I did a few warm up sets on these before doing the working sets
Back Extensions - 1 x 12, Weighted - 25s x 12, 40s x 12, 50s x 12
Foam Rolled and Stretched a bit....

I'm fittin' to go tomorrow... would be dynamic upper. I'm just still following this template from Elite FTS, like a Westside type 16 week cycle for novices, you can find it here if anyone is interested: https://www.elitefts.com/education/16-week-conjugate-periodization-program-for-novice-powerlifters/

I will be on the last workout of week 4 tomorrow. Have a good weekend brothers!

A nice grocery shot from this weekend, now my avi.... . Thanks Babe. I couldn't wait to get her home that day.... ! Made it to the gym this afternoon... , dynamic upper. Eat like shit lately but it seem if I run a bit of gear, pretty steady, nothing over 600mg combined per week, usually more like 300-400mg most of the time, and of course make it to the gym, you gotta hit the weights! I just kinda stay in a pretty good combo of leanness and size that I'm satisfied with right now. I work and go to school full time, so just stay where I'm at... is great by me. The combination of two heavy and two light recovery workouts as one wave, is a nice system I think, I like it. Anyway, my light upper, recovery workout of the week....

Sunday
Shoulder Prehab work - 6 sets
Speed Bench 45% - bar x 10, 95 x 10, 140 x 3 x 9 sets at 100 mph..
Meadows Rows - 2 warm up sets, 4 sets of 8, used 25s to load the bar, when I got to 4 - 25s (100) I did 3 solid sets of 8
*My right shoulder and lat are still experiencing some loss of motor function due to nerve damage, but my shoulders are slowly regaining some ROM from continued stretching and band work regimens
Skullcrushers - 4 sets of 12 - topped out at 125 x 12 easy
Dips superset with Nautilus Bicep - 3 sets of 8 on each
*This is another good sign for my right shoulder, as 6 months ago I couldn't even lower myself into a dip because the joint was so weak and worn down
*I have been doing a lot of band work, stretching, some foam roller, knobby roller, here and there too, and I think just staying consistent with it, it's starting to pay off, hopefully it continues to progress
*If I can get my strength to even out side to side I think I can progress some, but my nerve damage and soft tissue damage must is recovering but it's very slow so I can't really gauge...
*My motto now is just get your ass in the gym and the rest will work itself out

Have a good one iron brothers! Who's off the next 3 days..? .... me! Anyone else?

ME Lower this afternoon, 2iu GH first thing, 1 Super DMZ 3.0 pwo, 20mg Cialis is all I put in me today gear wise.

Low Box Squats - bar x 10, 135 x 8, 185 x 8, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1, 425 x 1....5lb. PR for me... !
Band Good Mornings - 4 sets of 20
Nautilus Abs - 4 sets - 20, 20, 15, 15
Nautilus Seated Leg Curl - 4 sets of 12

Now it's time for beer!.... !

Happy 4th of July gentlemen!!!!!!!!!!!!

Damn.. I'll have to run a cycle of tudca, NAC, and milk thistle after today!

Missed Friday, got back in today. Pinned 100 Test P, 50 Test C, 50 Tren A, 50 Eq, 1 Super DMZ 3.0 pre workout, 2iu GH this morning, and 25mg Aromasin.

Shoulder Prehab work - 6 sets
Close Grips - bar x 12, 95 x 10, 135 x 8, 175 x 5, 205 x 5, 225 x 3, 245 x 1, 265 x 1, 275 x 1... PR for me!
BB Bent Rows - 2 warm up sets, 4 sets of 8 - 185, 235, 235, 235
Lying Triceps DBs - 4 sets of 12
Reverse Pressdowns Triceps - 3 sets of 15
Seated Calf - 3 sets of 20
5 min. Cardio Stairs....

Couple speed days since last post... nothing miraculous to speak of... things are going well, feeling strong for me, will post workouts after my next two heavy days, one of which is tomorrow. Have a great weekend fellars!

Still following craw. Lucky man, nice avatar pic.

Nearly a year and a half since I have posted.. whazzup fellas?!?! I have barely trained over the last year and my body is showing as much. BUT I have been trying to get back in there of late, my damn lower back keep tweaking on me, SOB, pisses me off. Hopefully it will get used to training again soon, so far nothing but set backs. I've never been one to just give up so if things start going better I might start logging again. Not that anyone cares, lol, this is more for me to keep me motivated and accountable. For anyone it motivates or helps in any way, then that's great. Have a Happy Thanksgiving ASF!