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Old 05-15-2013, 01:12 PM   #81
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Thanks Markie

Today's Peppard fact George Peppard vs George Washington - who wins? This is simple: it's a matter of height. George Peppard was a sturdy 6'1". In his special actor shoes, he was 6'8". But George Washington was America's third tallest president, measuring 7'8" in his socks. With his unfeasibly tall hat on, he measured 18'6". This made him incapable of passing under low bridges. Peppard therefore wins.

Wednesday Tried some bench press for the first time in - oh about ten months. Then did some tricep pushdowns, which I haven't done in years. Good fun. Poundages on DB press may be going down. Certainly not going up in the mid range.

Standing overhead DB press

36s (80s) X 6
36s (80s) X 6
38s (84s) X 4
30s (66s) X 13

Bench Press

100 (221) X 8
110 (242) X 6
115 (253) X 4

DB flyes

28 (61) X 8
28 (61) X 8
28 (61) X 8

Triceps pushdown

62.5 (143) X 15, 15, 12
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Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 05-17-2013, 02:22 PM   #82
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Today's George Peppard fact As a young man, George was so good-looking that he would faint when he caught sight if his reflection. To prevent this happening, George wore a pound of liver on each cheek. He used to nibble on it between takes.

Friday

Ah man, my knee is horrible. tried squatting today and couldn't do it. Went for some light leg press, which seemed fine. I did high reps and used continuous tension.

My back is noticeably broadening. Whether this is the creatine or the myo-reps programme, I don't know.

Leg Press

210 (465) X 15, 15, 15, 15, 15

Neutral grip pull-ups - rest-pause

10 + 4 + 2 + 2 + 2

Horizontal pull-ups, feet elevated - rest pause

9 + 3 + 3 + 3 + 3

Barbell curls

60 (132) X 6, 6, 4

DB curls

22 (48) X 8
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Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 05-17-2013, 03:04 PM   #83
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Hope that knee gets better!
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Old 05-17-2013, 07:57 PM   #84
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Some fun pain from those leg presses.
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Old 05-19-2013, 06:13 AM   #85
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Thanks Cutty, BtB.

Today's George Peppard fact. George could lift his own bodyweight overhead, but only in the form of macadamia nuts. If he put an equivalent weight on a bar, or even in brazil nuts, he couldn't get close. I expect that's why he was nicknamed George 'I-can-lift-my-bodyweight-overhead-but-only-in-macadamia-nuts' Peppard.

Sunday

Excellent workout, despite missing out chest (and quads? I forget what my routine is supposed to be). Finally got the 46s overhead, which has been an ambition for some weeks. Only just, though. I won't be trying that again in a hurry.

I've started taking creatine and can really see the effects. My arms have swellled up like balloons. Small balloons perhaps, but balloons nonetheless. I'm treating them to some BB style movements.

Deadlifts coming along nicely and increasing every week. Two guys in there today were lifting a little more than me. Seeing as they are younger than me, heavier than me and cycling steroids (well, one of them definitely is), it would be fun to overtake them.

Deadlifts

Warm ups
200 (442) X 3
200 (442) X 3
200 (442) X 3
200 (442) X 3
200 (442) X 3

Two-hand DB clean and overhead press

Warm ups
40s (88s) X 3
40s (88s) X 3
40s (88s) X 3
42s (93s) X 2
44s (97s) X 1 PB
46s (101s) X 1 PB
32s (71s) X 13 Rep PB

Tricep pushdown, in front of a mirror, in my vest

63 (143) X 15, 12, 10
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Lifetime PRs

Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 05-19-2013, 12:56 PM   #86
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Strong OHPs. I always enjoyed the 10+ rep work on Db presses.
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Old 05-21-2013, 01:25 PM   #87
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Today's George Peppard fact: Whoo-hoo-hoo! Whoooo-hoo-hoo! That's George's ghostly laughter at that wonderful gym machines post.

Tuesday

My knee has been so much better since I stopped squatting, but I'm still babying it with light weights on the leg press. The myo-reps for back seem to be doing the trick. I'm getting stronger and my back seems to be getting wider - despite the low volume.

Leg Press

230 (508) X 15, 15, 15, 15, 15

Pulldowns -rest pause

94 (207) X 7 + 2 + 2 + 2 + 2 + 2 (17)

Pulldowns

84 (185) X 10

Low cable row - rest pause

102 (225) X 7 + 2 + 2 + 2 + 2 + 2 (17)

Seated DB curls -rest pause

20 (44) X 9 + 3 + 3 + 3 + 3

Preacher curls - rest pause

27 (61) X 12 + 3 + 3 + 3 + 3
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Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 05-21-2013, 01:28 PM   #88
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Great work Tann. Glad the knee is feeling better!
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Old 05-21-2013, 03:18 PM   #89
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Good work Tann, I like the rest paused work. Effective and fast.
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Old 05-21-2013, 03:46 PM   #90
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Oop! I missed you hitting those 46s! That is awesome stuff, George.

Take care of that knee.

Enjoy the woolen helicopter for a little longer as life has interfered with my hitting up that challenge lately. But, I'll carve out the time one of these days and see if I can't wrest that away from you.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
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Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

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