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Summer cut and training program

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  • #31
    Pull Day 3/13/2019

    Rocking Pull-downs medium/wide grip neutral grip: 4x10
    One arm pull-downs (across body full stretch/contraction) 4x10
    One arm Cable rows (across body full stretch/contraction) 4x10
    Face pulls: 3x12
    BB shrugs 225lbs 3x10 super slow reps hold at top

    Pullups (focus on biceps) 2x10
    Incline DB curls: 35lbs 3x10
    Drag curls: 3x10
    Hammer curls across body: 2x10

    Rear delts 2x10

    15 min cardio to warmup
    Diversity is a code word for White Genocide

    Comment


    • #32
      Today: Push Day

      Weight today: 225

      Reverse Bench: 185lbs 2x10
      Reverse incline Bench: 135 2x10
      Neutral slight incline DB press: 60lbs 3x10
      Arms tucked cable flys: 2x12
      UPC's 20lbs 2x10

      Bent cable laterals: 4x10
      Neutral grip Military press: 5x10
      Lying delt DB raises 20lbs 3x10

      Body weight dips: 2x10
      Rope tri ext 3x10
      DB ext tri 3x10

      Rotator cuff work 2 sets each
      Face pulls 2x12

      Still losing fat slowly, 225 looks amazingly better then 241 did. Goal is still 210lbs.
      Diversity is a code word for White Genocide

      Comment


      • #33
        Originally posted by GeorgeForemanRules View Post
        Today: Push Day

        Weight today: 225

        Reverse Bench: 185lbs 2x10
        Reverse incline Bench: 135 2x10
        Neutral slight incline DB press: 60lbs 3x10
        Arms tucked cable flys: 2x12
        UPC's 20lbs 2x10

        Bent cable laterals: 4x10
        Neutral grip Military press: 5x10
        Lying delt DB raises 20lbs 3x10

        Body weight dips: 2x10
        Rope tri ext 3x10
        DB ext tri 3x10

        Rotator cuff work 2 sets each
        Face pulls 2x12

        Still losing fat slowly, 225 looks amazingly better then 241 did. Goal is still 210lbs.
        Nice work. You got this.

        Comment


        • #34
          Legs:

          Full Raw squats: 225 4x10
          Lunges 4 sets

          Hamstring curls 4 sets
          Barbell Hip Thrust 3 sets ( new exercise for me)

          Standing calf raises 2x12
          Diversity is a code word for White Genocide

          Comment


          • #35
            Originally posted by Bob S View Post
            Nice work. You got this.
            Thanks Bob. I am motivated for once in a very long time.
            Diversity is a code word for White Genocide

            Comment


            • #36
              That motivation thing sounds familiar.
              It's been a few years for me but currently at an all time high.
              How tall are you?

              Comment


              • #37
                Originally posted by tjoe View Post
                That motivation thing sounds familiar.
                It's been a few years for me but currently at an all time high.
                How tall are you?
                A am 6'1''

                I think much of the motivation is that I turned 50 this year and time is running out. Depending on how I look I might do a low level local masters classic physique show next year. I think the cut off is 225lbs for my class, if that is the case it is a perfect weight for me.
                Diversity is a code word for White Genocide

                Comment


                • #38
                  I like it.
                  I just have more motivation to train when it is for "something". Back in the day, powerlifting or strongman. Now it's getting leaner. Doesn't even have to be a show, just something specific. It's hard for me to just "train".

                  Comment


                  • #39
                    Pull Day

                    Close grip pull downs: 5x10
                    Med grip pulldowns neutral grip: 3x10
                    Seated cable rows: 3x10
                    One arm rows: 3x10

                    Incline DB curls: 35lbs 4x10
                    Drag cable curls: 4x10
                    Hammer db curls cross body: 30lbs 3x10

                    Hyper extensions: 2x12

                    Started training with a workout partner/s again, we have 5 of us in our group. Most of the time it is just 2 or 3 of us per workout, depending on everyone's schedule. So far I like it, better for keeping the diet and training honest. Most of the guys are in their early 30's or late 20's, so hopefully I get pushed to not be a lazy old man.


                    Relaxed cold chest: 48 1/2
                    Waist: wont check till I am 210lbs but I am back in 34'' jeans now so that's a good sign.
                    Upper arm cold: 17 3/4
                    Diversity is a code word for White Genocide

                    Comment


                    • #40
                      Push Day


                      Reverse bench: 185lbs 3x10
                      DB incline neutral grip press: 60lbs 4x10
                      UPC's 20lbs 2x10
                      Isometric chest exercises 2 sets


                      Lying ( on incline bench face down) delt ext: 15lbs 4x10
                      Seated neutral grip DB press standing: 45lbs 4x10
                      Cable delts: 3x10


                      Face pulls: 2x12
                      BB shrugs: 225lbs 3x10


                      Tri rope ext: 4x10
                      Dips: 3x10


                      Rotator rehab exercises 3 types, 2 sets each.
                      Diversity is a code word for White Genocide

                      Comment


                      • #41
                        LEG DAY

                        Full squats ( used a belt for once...so much better) 225lbs 10x10
                        Walking lunges 2 sets
                        SLDL: 155lbs 5x10
                        Ham curl 2x12
                        Standing calf raise 2x10
                        Diversity is a code word for White Genocide

                        Comment


                        • #42
                          Light Push Day at home

                          Pushups 2 sets of 20 (slow reps)
                          Band delt laterals 3 sets of 20

                          Weight 224lbs

                          I will be doing a full set of photos once I hit 210lbs.
                          Diversity is a code word for White Genocide

                          Comment


                          • #43
                            Originally posted by GeorgeForemanRules View Post
                            LEG DAY

                            Full squats ( used a belt for once...so much better) 225lbs 10x10
                            Walking lunges 2 sets
                            SLDL: 155lbs 5x10
                            Ham curl 2x12
                            Standing calf raise 2x10
                            Hamstrings are still very sore, I over did it a bit this early on. Core feels mush more secure/strong after just 3 weeks of squatting. I might add light dead lifts to my back day, I need more exercises with my feet on the ground and more that strengthen my core.
                            Diversity is a code word for White Genocide

                            Comment


                            • #44
                              Pull day

                              Medium grip pulldowns front: 5x10
                              Seated Cable rows: 5x10
                              Some bull shit exercise my training partner likes: 3x10 (some kind of lat pull with the cable cross over equipment)

                              Rap around row: 3x10
                              Face pulls: 2x10
                              DB shrugs: 85lbs 3x10

                              Standing DB curls: 40lbs 3x10
                              Hammer cross body curls: 35lbs 3x10
                              Concentration curl: 25lbs 3x10
                              Diversity is a code word for White Genocide

                              Comment


                              • #45
                                Push Day

                                Reverse bench: 185lbs 4x10
                                Incline DB press neutral grip:65lbs 3x10
                                UPC's 20lbs 2x12
                                Super slow pushups 2x10

                                Seadted DB press neutral grip 40lbs 4x10
                                M. press 3x10
                                Bent latterals 5x10

                                Tri rope 4x10
                                Tri pushdowns 3x10

                                Face pulls 2x15

                                Rotator cuff rehab exercises 4 sets
                                Diversity is a code word for White Genocide

                                Comment

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