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Old 07-01-2013, 03:29 PM   #21
steveninthematrix
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1st July

dumbbell rows
80lbsX8
100lbsX8
125lbsX8 (chalk on)
150lbsX8 (put strap on, no yanking)
150lbsX6

one arm pulldowns (till handle touches lower chest)
60lbsX8
80lbsX8
100lbsX6 straight into
80lbsX4

standing dumbbell curls
40lbsX8
50lbsX8X3

some light cable press down
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Old 07-01-2013, 04:08 PM   #22
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Oh yeah, that's what I like to see...big rows.
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Old 07-05-2013, 08:46 PM   #23
steveninthematrix
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thanks Steve..

got back today from hunting trip and lots of walking; spending time with my beautiful wife this weekend and then training this Monday.

South Africa has the best hunting in the world...

google 'gemsbok' and 'kudu' , better meat and looking than any deer/elk/moose i.e. Africa has a lot more kinds of antelope than N.America
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Old 07-10-2013, 10:12 PM   #24
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8th July
rough day... 2 hours sleep... son wasn't happy last night, woke up wrecked and left at 6am for work

deadlifts (no belt on all sets, all reps dead stop, no bouncing)
135X3
225X3
315X3
405X2
swop alternate grip/hands around
405X2
465X1
528X1
585X2 (the goal was 3, but with no sleep, juuust got 2)

incline dumbbell flys
40lbsX8
55lbsX8
70lbsX8
90lbsX8

go home to bath son and help wife; have protein shake, and then go back to finish training

close-grip smith machine press onto pins 2" above chest
110lbsX10
150lbsX10X3

seated dumbbell tricep extension
65lbsX8
80lbsX8
100lbsX8
120lbsX10 (spot on last rep)

some curls and 1-arm rope pushdowns
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Old 07-11-2013, 11:29 AM   #25
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10th July

Seated Dumbbell Press
55lbsX5
70lbsX5
85lbsX5
100lbs {dumbbells}X6,6,5+1

SuperStrict Seated Side Laterals, no yanking, swaying, cheating
27.5lbsX8,7,6

Strict Hammer Curls (no swinging, no shoulder or elbow movement, nice & slow)
35lbsX10
45lbX8X3
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Old 07-12-2013, 03:11 PM   #26
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12th July

reasonably steep incline barbell press (i normally do less of an angle but had to share the bench with three other guys)
115lbX5
160lbsX5
225lbsX5
255lbsX5X2
225lbX8

go home to spend time with wife and son, have shake... go back to train after 2 hours or so

dumbbell rows (no yanking or knee movement)
75lbsX10
100lbsX10
120lbsX10X3

bench/slingshot bench
115lbsX5
175lbsX5
225lbsX5
slingshot on - 225lbsX5
slingshot on - 265lbsX5
slingshot on - 315lbsX4 + 1

zercher squats onto box (put elbow sleeves on)
115lbsX5
175lbsX5
225lbsX5
265lbsX5
315lbsX5

some calve raises
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Old 07-13-2013, 09:37 AM   #27
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left shoulder a bit sore..... just with business and family, no time to do the rehab to get my shoulder-blades completely aligned, so after heavier pressing, there is some pain.. must start getting it done... feeling wrecked... nothing like zercher squats by yourself in an empty gym at 9pm

not bad for a former 150lbs 6'1" skinny kid

no excuses
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Old 07-13-2013, 01:58 PM   #28
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Stay healthy hombre.
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Old 07-14-2013, 12:16 PM   #29
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thanks Steve...

shoulder feeling much better today..... but going to move to a 10X3/4 routine in a few weeks i.e. less chasing max weight, easier on the joints etc .. still wanting to drop about 15lbs or so.
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Old 07-16-2013, 02:17 PM   #30
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5am 15th July

p bar dips
bw X 8 X 2
55lbs X 8
110lb X 7 (training faster than normal as I had an early morning meeting)
55lbs X 15

one arm pulldowns
55lbsX 8
80lbs X 8
100lbs X 8
100lbs X 6

front laterals to vertical (above head)
40lbsX10 X 3 superset with
rear laterals
40lbsX 10 X 3

dumbbell seated presses
60lbsX10
85lbsX10+1
85lbsX9+1

dummbell concentration curl (super strict)
40lbsX10X3
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