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RE: The Old Git's Journal! - May 25 2006 18:23:32
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Formerly Known as Old Git
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From: Northamptonshire
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I have it all written down mate, will be transferring it onto here soon. Nothing much mate I afraid. 
Just getting my dinner sorted. 
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RE: The Old Git's Journal! - May 25 2006 19:33:58
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Formerly Known as Old Git
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From: Northamptonshire
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25th May 2006 - LEGS & SHOULDERS.
LEGS:
Squats: (BB):
10x 20k
10x 40k
8x 60k
8x 80k
Squats: (Smiths):
6x 90k
5x 95k
Leg Press:
10x 50k
10x 100k
8x 120k
8x 140k
Calf Raise:
10x 70k
10x 88k
10x 106k
10x 115k
8x 124k
Leg Extension: (don't know why I bothered, nice for the pump though).
8x 63k
6x 63k
Leg Curls:
10x 63k
10x 63k
10x 63k
SHOULDERS:
Seated DB Press:
10x 12.5k
10x 15k
10x 17.5k
DB Lat Raise (power partials?):
10x 5k
10x 7.5k
8x 10k
8x 10k
Front Cable Raise:
10x 15k
5x 20k ??? (pain in side just under armpit???)
Reverse Cable Cross overs: (only name I know it by?):
10x 20k
8x 25k
8x 25k
Seated Press (machine):
10x 30k
10x 40k
8x 45k
Seated Lat Raise (machine):
10x 105k
10x 120k
8x 135k
8x 150k
Seated Reverse Flys (machine):
10x 35k
8x 42k
8x 42k
I am very pleased with how the squats went this week. This was the first time for a long time that I had squatted with the BB because of the small niggling back pain, it wasn't bad, but I was aware of it, so used a belt after the first two.
Only went to 240lbs (109k) before, so going to 209lbs on the Smith machine at this stage has pleased me no end! 
The Leg Press felt great - I know 140k on there isn't much for some of you guys, but thats the most Iv'e ever pressed so, I am over the moon with that! Thats 308lbs in old money fer ficks sake!
I know that I'm probably doing far too many different exercises on both legs and shoulders, but this will change in a couple of weeks: I will concentrate on just Squats, Leg Press & Calf Raise, DB Press, BB Military Press (or Press behind neck), DB Lateral Raise & Seated Reverse Flys. Then aim for greater intensity/weight each time.
The seated Lat Raise totals above might look good, but they only require short movements and basically involves holding grips with the hands and levering the elboys upwards - the top of the shoulder joint being the pivotal point.
I need to work more on the should as, in all honesty, I have neglected them. Watch this space! I will get there! 
Right, I think thats all.
< Message edited by Old Git -- May 25 2006 20:11:09 >
_____________________________
Feel the fear, and do it anyway!
http://www.englishpowerlifting.co.uk/index.html
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RE: The Old Git's Journal! - May 25 2006 20:03:55
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Fat Fighter
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Nice going old git.
80k on squats is very respectable seeing it's pretty much your first attempt and you're nursing a back problem.
How low did you go?
Yeah Legs and shoulders does seem a hell of a workout, get stuck into that grub tonight mate...
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RE: The Old Git's Journal! - May 25 2006 20:08:44
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Formerly Known as Old Git
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"Nice going old git." Cheers mate.
"How low did you go?" Thighs horizontal to the ground mate My big fat arse was a knocking peeps out of the way!
_____________________________
Feel the fear, and do it anyway!
http://www.englishpowerlifting.co.uk/index.html
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RE: The Old Git's Journal! - May 25 2006 20:49:05
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Formerly Known as Old Git
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quote:
ORIGINAL: wiffers
Mate - you need to shave your chest hair 
That bloody wiffers bloke has started someat ain't he? My missus has just read the above and she agrees! Sh*t - help?
Her friend does 'waxing', yeah right, I'm sure you can imagine the response she got, and the language too!
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RE: The Old Git's Journal! - May 26 2006 8:52:59
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Formerly Known as Old Git
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I wasn't going to post the following, but needs to go up for the sake of comparrison if nothing else! It was the session I did with a mate at a new gym I was lookin at, I wasn't happy with my workout and the weights achieved.
Its going to look arse-about-backwards (date-wise), but here goes:
22nd May 2006 - CHEST & BICEPS:
CHEST:
Incline DB Press:
10x 10k
10x 15k
10x 20k
10x 25k
Flat Bench Press:
10x 50k
10x 70k
10x 80k (last 2x assisted)
Incline DB Flys:
10x 10k
10x 15k
8x 20k
8x 20k
Pec Dec:
10x ?? (didn't make a note of weights, but did better on this)
10x ??
10x ??
10x ??
Cable Flys:
10x 10k
10x 20k
10x 25k
10x 25k
BICEPS:
Overhead Cable Curl:
10x 10k
10x 20k
10x 25k
EZ bar Preacher Curls:
10x 25k
10x 30k
10x 35k (last 3x assisted)
Alternate DB Curls:
10x 10k
10x 12.5k
10x 13k
8x 14k (terrible form) (wimp struggler!)
10x 13k
Cross-body Hammer Curls:
10x 10k
10x 13k
8x 14k
10x 13k
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RE: The Old Git's Journal! - May 26 2006 9:15:57
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Formerly Known as Old Git
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From: Northamptonshire
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I think it might be worth mentioning at this stage, that yes, as I've stated previously here and elsewhere on the forum, I have lifted weights for many years on and off. However, Many years ago, I played a lot of Rugby, I was very fit at 11st 4lbs (158lbs), I trained hard, I hit the weights, I ran loads. Then I knackered my knees - one in particular pretty bad, I found that I could run in a straight line ok, but could'nt twist and turn, and no way could I take a tackle to my leg, it just bent sideways - so I sadly gave up rugby!  I was never any good, I just loved the game.
As I could run in a straight line, thats exactly what I did - I took up long distance running (well it was more gradual than that, but you get the picture). Now, as I'm sure you will understand, upper body bulk and long-distance running don't mix!!!
The weight melted off as I was out pounding the streets and country lanes every day - sometimes twice a day! Over the time that I was involved, I averaged 68 miles a week - peaking at 100 miles a week a couple of times! (I still have the diary's).
I completed quite a number of Marathons, as well as track, and cross-country, and my best time was in the 'Essonne' Marathon, south Paris @ 2hrs 54mins, now by top standards, this was crap, but I was pleased.
After a few years, I met the 2nd wife and it all stopped.
A few years later, I was back in the gym and lifting weights. Now as you can I'm sure imagine, I had very little muscle in the top half of my body, so building was hard! But build I did. I eventually lifted some good weights!
Ok, so you have my life story almost, (sorry) but I've done this to emphasise the point really that although I have lifted on and off for many years, it has been a roller-coaster ride.
I did used to lift decent weights - I can't recall the amounts I'd be lying if I put anything down - I could be underselling myself or grossly exagerating, so I'll be honest about it and just not bother.
But I sometimes forget my age, and I know I keep on about it, but I do need to remind myself at times that I am 50 - I can no longer match or better some of the other guys in the gym, though I might try.
I get aches and pains like most other 50 yr olds, so for that reason I have to keep slowing myself down - the effort is and will always be put in, but I can't go blasting away at it anymore. I have to warm up and stretch very carefully!
Sorry to bore you (anyone) with this, but I felt I needed to paint the picture.
Thanks for listening (reading).
< Message edited by Old Git -- May 26 2006 9:32:52 >
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RE: The Old Git's Journal! - May 26 2006 11:21:43
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Fat Fighter
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From: London
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Well at least the most important muscle of your body will be nice and strong and used to the load, your heart...
Good read...
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RE: The Old Git's Journal! - May 26 2006 16:22:24
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McLaren
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Your training has ALOT of volume OG!! Do you respond particularly well to this?
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RE: The Old Git's Journal! - May 26 2006 17:34:39
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Formerly Known as Old Git
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There will be less volume soon mate, just going through periods of change at the mo until I start on my proper regime.
Went from tons of CV and exercising every body part with machines practically every day, to doing a split routine, just gradually changing mate thats all.
Tuesday 13th June all will change.
Used to just mainly do compounds, but this time round i've gone about it for weight-loss, which I'm happy with, although I could do with losing a bit more really! Seeing an improvement in shape now, so must be responding reasonably well!
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Feel the fear, and do it anyway!
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RE: The Old Git's Journal! - May 26 2006 17:39:59
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Formerly Known as Old Git
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From: Northamptonshire
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Just CV day today prior to Back and Triceps tomoz!
Treadmill:
60 mins fast walking, with some incline.
Rowing:
10 mins, with last 4 hard and fast.
Cycling:
20 mins good fast pace, increased level for last 8 mins.
Cross trainer:
5 mins (nackered).
1 hour 35 minutes total (no breaks), and worked up a good sweat.
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Feel the fear, and do it anyway!
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RE: The Old Git's Journal! - May 26 2006 20:19:35
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wiffers
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quote:
Squats: (BB):
Squats: (Smiths):
Leg Press:
Calf Raise:
Leg Extension: (don't know why I bothered, nice for the pump though).
Leg Curls:
Holy crap mate!
To be honest I'd get a different routine, this is far far too much to be effective!
Maybe something like
squats (bb) 3-4x10 (heavy and deep)
calf raises 3x10 (heavy)
then maybe 3x10 SLDL or maybe even curls
You certainly don't need all that
Sometime less is more mate ...
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Journal - FU Forum Mod -Exercises - Best lift: Dead 280kg @ 91.5kg
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RE: The Old Git's Journal! - May 26 2006 20:31:13
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Formerly Known as Old Git
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Absolutely mate, I promise you'll see a difference post French hols, from 13th June onwards - sorted!
EDIT: I had previously written out my % body fat etc, however I realised I had done it wrong, so just putting that right now:
Weight: 198lbs
Lean body weight: 154lbs
Body fat: 44lbs
Body fat % 22.2%
44lbs of lard - that's disgusting!
< Message edited by Old Git -- May 26 2006 20:42:50 >
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RE: The Old Git's Journal! - May 26 2006 20:44:09
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wiffers
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Why wait til June mate? - That's not the way!
Change your routine straight away, next session
Go for compounds, good technique, lift heavy, keep it simple
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RE: The Old Git's Journal! - May 26 2006 20:52:35
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Formerly Known as Old Git
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I know you are right wiffers, but I only have this week now, I go to france a week tonight, I leave here at 01:00hrs sat morn in fact. So sorta fri night!
So that one more sesh for each body part, and CV inbetween, and thats it. I've been changing too much lately, allow me to get away with it this once, and ya can whip me ar$e here on in eh? Deal?
_____________________________
Feel the fear, and do it anyway!
http://www.englishpowerlifting.co.uk/index.html
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RE: The Old Git's Journal! - May 27 2006 0:02:58
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TrentReznik
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quote:
ORIGINAL: wiffers
Why wait til June mate? - That's not the way!
Change your routine straight away, next session
Go for compounds, good technique, lift heavy, keep it simple
^^^ seconded!
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RE: The Old Git's Journal! - May 27 2006 9:11:08
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Formerly Known as Old Git
Posts: 2865
Joined: May 14 2006
From: Northamptonshire
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Ok then boys.
Today is Back and Triceps to fit in with my training partner for the day! 
Suggest me a routine for today then please?
Please bear in mind, I can't do Deadslifts nor SLDL because of my lower back prob.
Where I'm going has no facility for Dips! 
I will be leaving home at 11:25am so I have'nt got long.
< Message edited by Old Git -- May 27 2006 9:12:10 >
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RE: The Old Git's Journal! - May 27 2006 10:06:46
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BigTom
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How about...
Wide grip Chins - either first as a warm up or later on
Shrugs if your back can take them
Chest supported row (fine on lower back)
Face pulls (great for rear delts)
Bicep curls of various sorts for fun
Nothing too taxing cos it's an early morning session.
Shame you can't do deadlifts cos that's what you really need. And bent ovwer row would be good, but that hurts the lower back too.
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