Diary of dswithers

D

dswithers

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I think I will start keeping an exercise journal. Feel free to comment on anything.

I will be 52 next week (12/28). I am 5'10", 208 pounds, around 15% body fat and am trying to up my strength and lower my body fat. I generally do an upper/lower split, 4-6 days a week, depending on time available.

Wednesday 12/20/2006 workout:
Deadlift - sort of a 5x5, 2 warm up sets and 5 heavy sets:
8x135
6x225
6x315
3x375
6x325
6x325
6x325
I usually do calves and abs after, but I was in a hurry today, so I skipped them.
 
Nice numbers on the deads. Twice my age and almost twice my rep weight!
 
12/21/2006
Handstand Pushups: 9xBW
Widegrip Pullups: 12xBW
Dips: 16xBW+45 lbs

Incline Bench: 12x135
Widegrip Pullups: 6xBW+25 lbs
Incline Bench: 7x175
Widegrip Pullups: 6xBW+25 lbs
Incline Bench: 7x175
Parallel Grip Pullups: 6xBW+25 lbs
Dumbell Incline Bench: 12x70's
Parallel Grip Pullups: 6xBW+25 lbs
Dumbell Incline Bench: 9x75's
Easy Curl Preacher Curls: 12x60
Dips: 12xBW+90 lbs
Easy Curl Preacher Curls: 12x60
Dips: 8xBW+90 lbs
 
tonymcclellan said:
Nice numbers on the deads. Twice my age and almost twice my rep weight!
Click to expand...

Thanks. I guess have had twice as long as you to practice! Actually I had a lot of back problems years ago and started doing SLDL with the empty bar for 15+ reps, and gradually added weight over many years until I was doing 315+ for 8 reps. Just started doing standard deadlifts a couple of months ago. It will be intersting to see how high I can go at my age before I hit a plateau.

12/22/2006
Today is a rest day, too many Christmas Parties to attend!
 
Saturday 12/23/2006
BW 210
Warmup:
Handstand Pushups 8xBW
Widegrip Pullups 13xBW
Dips 16xBW+45

Standing Military Press 12x95
One Arm Dumbell Row 12x80
Standing Military Press 8x135
One Arm Dumbell Row 12x95
Standing Military Press 5x170
One Arm Dumbell Row 8x105
Standing Military Press 5x170
One Arm Dumbell Row 6x115
Seated Dumbell Press 8x65's
One Arm Dumbell Row 6x115
Seated Dumbell Press 6x70's
Close Grip Bench Press 8x135
Incline Dumbell Curl 12x50's
Close Grip Bench Press 6x175
Incline Dumbell Curl 6x55's
Close Grip Bench Press 5x175
Incline Dumbell Curl 6x55's
 
Sun 12/24/2006
ATG Box Squats
8x135
3x205
10x3x255
hanging leg raises 15x8 lbs medicine ball
seated calf raises 10x5 plates
hanging leg raises 15x8 lbs medicine ball
seated calf raises 10x5 plates
incline situps 10x25 pound dumbell beind head
seated calf raises 10x5 plates
incline situps 8x25 pound dumbell beind head
seated calf raises 10x4 plates
seated calf raises 12x3 plates
 
Wednesday 12/27/2006
BW: 208.5
took Monday and Tuesday off, first 2 day berak in a few months

Short workout in my basement today, still have company and have to go to the office for half a day today:
Warmup
Handstand Pushups: 8
Widegrip Pullups: 10
Bench Press 12x130

DE BenchPress with Mini-Bands 3x10x130+Bands

(Santa brought me some bands for Christmas! First time I have tried them. Fit nicely on my power rack, but my power rack may need to be bolted down when I try to use heavier bands) I really felt this across the top of my chest over my colar bones! Hopefully it will help devolop the top of my chest to match the larger lower portion!

Bent Row: 4x12x140
 
Saturday 12/30/2006
BW 210.0
Warmup:
Handstand Pushups 9xBW
Widegrip Pullups 12xBW
Dips 16xBW+45

Seated Widegrip Behind the Neck Press 12x95
Seated Widegrip Behind the Neck Press 10x135
Widegrip Pullups 7xBW+25
Seated Widegrip Behind the Neck Press 8x140
Widegrip Pullups 7xBW+25
Seated Widegrip Behind the Neck Press 6x140
Nuetral grip Pullups 8xBW+25
Close Grip Bench Press 8x135
Nuetral grip Pullups 8xBW+25
Close Grip Bench Press 5x190
Narrow Grip Chins 8xBW
Close Grip Bench Press 3x190
Close Grip Bench Press 8x135
Curl Bar Preacher Curl 12x70
Triceps Pressdowns 12x70
Curl Bar Preacher Curl 12x70
Triceps Pressdowns 12x80
Reverse Pushups 15xBW
 
Last edited:
Sun 12/31/2006
ATG Box Squats
8x135
3x225
10x3x260
hanging leg raises 12x15 lbs dumbell
seated calf raises 8x6 plates
hanging leg raises 12x15 lbs dumbell
seated calf raises 7x6 plates
incline situps 8x25 pound dumbell beind head
seated calf raises 10x5 plates
incline situps 8x25 pound dumbell beind head
seated calf raises 10x5 plates
seated calf raises 12x4 plates
 
Monday 1/1/2007
BW: 207.0
Handstand Pushups: 12xBW
Widegrip Pullups: 13xBW
Dips: 16xBW+47.5 lbs

Bench: 12x135
One Arm Dumbell Row: 12x80
Bench: 8x185
One Arm Dumbell Row: 8x100
Bench: 3x225
One Arm Dumbell Row: 6x120
Bench: 8x190
One Arm Dumbell Row: 6x120
Bench: 8x190
One Arm Dumbell Row: 6x120
 
Tuesday 1/2/2007

Active Recovery day for lower body

Leg Extension: 15x170
Leg Curl: 15x110
Leg Extension: 15x190
Leg Curl: 15x110
Cybex Squat Press: 12x6 plates each side
Good Morning: 15x45
Cybex Squat Press: 12x8 plates each side
Good Morning: 12x95
Cybex Squat Press: 12x8 plates each side
Good Morning: 12x95
 
Thursday 1/4/2007
BW: 207.5

Warmup
Handstand Pushups: 3
Widegrip Pullups: 10

DE BenchPress with Mini-Bands 3x10x135+Bands
Bent Row: 4x12x145
 
Friday 1/5/2007
BW: 207.0

Deadlift:
8x135
6x225
6x315
4x385
6x335
6x335
6x335

Cybex 45 deg donkey calf: 15x5 plates each side
Hanging Leg Raises: 12x15 pound dumbell between feet
Cybex 45 deg donkey calf: 15x5 plates each side
Hanging Leg Raises: 12x15 pound dumbell between feet
Cybex 45 deg donkey calf: 12x5 plates each side
 
Last edited:
Saturday 1/6/07
BW 208.0

Handstand Pushups: 10
Widegrip Pullups: 12
Dips: 16xBW+50 lbs

Military Press 12x115
Widegrip Pullups 6xBW+27.5
Military Press 9x135
Widegrip Pullups 6xBW+27.5
Military Press 6x155
Nuetral grip Pullups 8xBW+27.5
Military Press 6x155
Nuetral grip Pullups 8xBW+27.5
Military Press 8x135
Narrow Grip Chins 8xBW
Military Press 9x135
Narrow Grip Chins 8xBW
Lying Dumbell Triceps Extension 12x40's
Curl Bar Preacher Curl 12x60
Lying Dumbell Triceps Extension 12x40's
Curl Bar Preacher Curl 10x60
 
Sun 1/7/2007
BW 207.5
ATG Box Squats
8x135
3x225
8x3x265
incline situps 12x25 lbs dumbell behind head
seated calf raises 8x6 plates
incline situps 10x25 lbs dumbell behind head
seated calf raises 7x6 plates
seated calf raises 8x5 plates
seated calf raises 8x5 plates
seated calf raises 10x4 plates
 
Tuesday 1/9/2007
BW: 208.5
Handstand Pushups: 11xBW
Widegrip Pullups: 12xBW
Dips: 16xBW+50 lbs

Bench: 12x135
Hammer Strength Iso-Row: 12x3 plates each side
Bench: 8x185
Hammer Strength Iso-Row: 8x4 plates each side
Bench: 3x225
Hammer Strength Iso-Row: 8x4 plates each side
Bench: 8x195
Hammer Strength Iso-Row: 8x4 plates each side
Bench: 8x195
Hammer Strength Iso Lat Pulldown: 8x3 plates each side
Bench: 8x195
Hammer Strength Iso Lat Pulldown: 8x3 plates each side

Dumbell Seated Triceps Extension 12x35's
Standing Dumbell Curls 12x45's
Dumbell Seated Triceps Extension 8x35's
Standing Dumbell Curls 8x45's
 
Wednesday 1/10/2007

Active Recovery day for lower body

Leg Extension: 15x170
Leg Curl: 15x110
Leg Extension: 13x210
Leg Curl: 15x110
Cybex Squat Press: 12x5 plates each side
Good Morning: 15x45
Cybex Squat Press: 12x7 plates each side
Good Morning: 12x100
Cybex Squat Press: 12x8 plates each side
Good Morning: 12x100
Cybex Squat Press: 12x9 plates each side

Cybex Donkey calf raise 2x15x5 plates each side
 
Thursday 1/11/2007
BW 209.0
Warmup:
Handstand Pushups 3xBW Ouch, my left shoulder hurts big time, I guess I have to avoid flat bench presses and narrow grip bench press for awhile

Widegrip Pullups 12xBW
Dips 16xBW+50

Dumbell Row 12x80's
Seated Widegrip Behind the Neck Press 12x95
Dumbell Row 8x90's
Seated Widegrip Behind the Neck Press 6x135
Dumbell Row 8x90's
Seated Widegrip Behind the Neck Press 6x135
Dumbell Row 8x90's
Seated Widegrip Behind the Neck Press 6x135
Curl Bar Preacher Curl 12x60
Seated Widegrip Behind the Neck Press 6x135
Curl Bar Preacher Curl 11x60
Triceps Pressdowns 12x70
Triceps Pressdowns 12x70
 
Friday 1/12/2007
BW: 211.5 Wow, that's the first time I weighed over 210! I guess my bulking is working!

Deadlift:
8x135
6x225
6x315
3x390 lost my grip!
4x340 grip failed again!
4x340 grip failed yet again! I guess I have to use straps or work on grip strength some more; let's try something else:

Snatch grip deadlift on a 4" platform
5x225 wow, these are a lot harder, especially when your lower back is already fatigued from doing heavy deadlifts
6x225

Hanging Leg Raises: 12x10 pound dumbell between feet
Hanging Leg Raises: 12x10 pound dumbell between feet
 
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