Baldy has got me on a diet
First, let me say that i just switched to a BB type workout so I am playing with the amount of weight that i can use for each exercise and still get 10-12 reps so the numbers will start lower and go higher on each exercise. second, i just came off of a six month lay-off from all weight lifting at the end of June.
Day 1 Saturday: Incline Press (either bar or dumbell) this week barbell: barx15, 135×10, 225×10, 275×4, 225×5, 225×5. Flat bench: 135×10, 225×10, 225×6, 225×6, 225×5. Dips (or decline bench) 7, 6,6,4. Front shoulder raises: 45dbs x7, 45×7, 45×7, 45×7. Dumbell flyes: 60sx10, 60×10, 60×10, 60×10. Overhead Raisew/dumbell in a circular fashion(Bertyl Fox showed me these) 15s x7, x7, x7 ,x7. Fly on rings 1, 2.
Then Baldy sent me the e-mail about upping my reps that night so:
Day 2 Sunday: Barbell Curls: 44×15, 88×10, 88×10, 88×11. Wrist rolls(10lb plate on long rope I stand on top of a giant road grader tire to lengthen the movement) 4×1. One arm Concentration curls w/dumbell bent over: 40×12, 45×12, 50×10, 50×10. Wrist rolls w/bar: 88×10, 88×10, 88×10, 88×10. Hammer curls w/dumbell: 50×6, 35×10, 35×11, 35×10. Thor’s hammer: 5lbs, 10,12,11,9. Zotman curls: 47×11, 47×10, 47x 11, 47x 10. ab crunches: 15, 20, 20, 20. Russian twists: 22,20,20,20. Leg raises: 10,10,10,10. Standing abs on lat pulldown: 80×25, 90×25, 100×20, 100×20. Sled: front back side drags for prehab w135#.
Day3 Monday: Deads: 88×10, 176×10, 198×10, 286×10. Leg curls standing: 70×12, 70×12, 70×12, 70×12. SLDL: 88×10, 88×10, 88×10, 88×10. Glute ham raises w/bodyweight 4×10. reverse hypers: 225×10, 225×10,225×10,225×10. Sled pullthroughs with 90#
Day4 Tuesday: Chins & pullups: 6,5,5,5. Bent over rows" 154×10, 165×10, 176×10, 187×10. One arm rows: 70×10, 90×10, 100×10, 110×10. rear delts, 70×10, 70×10, 70×10, 70×10. Lying side dumbell raise: 15×10, 20×10, 25×10, 25×10. Pulldowns with rotating bar: 150×10, 170×10, 180×10, 180×10. close grip pulldowns: 180×10, 180×10, 180×10, 180×10. Pullovers w/dumbell: 90×10, 90×10. Shrugs: 225×10 for 4 sets. Sled x4 plates around entire shopping plaza - about 1/2 mile.
Day 5 Wednesday: Overhead press: barx10, 88×10, 132×10, 143×10, 154×10. close grips: barx10, 135×10, 185×10, 185×10, 185×7. arnold db pressess: 60×7, 50×10, 50×10, 50×10. one arm extentions: 30×10, 30×10, 30×10, 30×10. side laterals: 50×10 for 4 sets. Skull crushers: 109×10 for 4 sets. Kicks 40×10 for 4 sets. Sled - upper body stuff.
Day6 Thursday: I pulled a muscle in my back the night before doing the inversion boots so I could hardly walk - so instead of squatting i did the following: box squats no weight 4×20, seated calves 90 x12, 12,10,10. Standing calves 255 x12, 12, 10, 10. Sled - 300# ten sets of the entire alley - hurt like a mother walking forward on way to end of alley, turned backwards and walked back with little pain. Normally I would have squatted about 240×10 for 4 sets, lunges off bench w/bodyweight 4×10, reaer hacks 176×10 for 4 sets, sissy squats 4×10, front squats 132×10 for 4 sets, sled 380# for reps; then the same calf stuff as above. My gym does not have a smith machine, a leg press, to name a few - it is a powerlifting gym.
i have been doing 30 minutes on an elliptical first thing in the am before eating everyday except leg days. I’m hoping to get pics taken this weekend to send.
thanks again for taking the time to help me out! let me know what you think.
