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Old 10-13-2012, 11:10 AM   #221
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I been reading and it seems that any tight grip move will cause pain. I just ordered Some versa grips to help ease it until the pain goes away.
And I just ate a 20 oz ribeye steak and half cup of crowder peas

Last edited by CLEEPER; 10-13-2012 at 11:41 AM.
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Old 10-16-2012, 04:12 PM   #222
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Day one of week one on new routine called "Geezers can lift too routine"
Leg day( I know dead lift is a back exercise but it has to be done with legs to do it each week)
Dead lift
155x5
225x5
285x3 raw

330x3
335+5x3x3

Squat all ATG
145x5
175x5
200x3
225x3
230x3x3 +5 lbs and a pr for ATG

Split squat on squat leverage machine
95x20 each leg.
Ouch!!!

Single Leg curls on low pulley
30x10x3
Leg kick back( yes for the glute's)
20x10x2
Leg extension
20x8x1. The quads were screaming from the squats and single leg 20 repper

Abs
Ball crunch with 45 lb plate
45x22,25,25 all done slow with no bounce and abs hate me now too.

The end!

Total time was about 75 min. Forgot to time it

Chest and tri's coming tomorrow .

I'm changing to a split because my boat work outs for upper body are fine but lower body does not get enough. I work a week on boat and a week off boat.
Crew change is on Tuesday so I will do

legs with dead lift included on Tuesday ,
Chest and tricep on Wednesday
Thursday is cardio/ off
Friday will be back day with rowing moves and pull ups with bicep work
Saturday will be shoulders.

Sunday off
Monday will repeat leg work since I go back to boat on Tuesday.

All other lifts will stay on assigned days.


On the boat instead of leg work I will do cardio on off days by doing stairs. Legs get tired but they recover really well from stairs.
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Old 10-25-2012, 09:32 AM   #223
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How are things?
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Old 12-11-2012, 09:42 PM   #224
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Squat and dead lift day

Dead lifts
155x5 done sumo style . Really liked the way these hit the glute's and legs. Maybe next week before going back to work I will do all sumo.
225x5
295x3
365x2pr match
365x3 PR
335x4 decided to do RPT type work. Cutting volume down
335x3

Squat
135x5
185x5
215x3
260x2,2. Pr for weight
225x5x2. All ATG squats

Single leg squat on leverage machine for burnout
75lbs x20 each leg

Done in60 minutes

I plan to continue this style of work . I was doing pr for weight an then doing 4x3 with the same weight but it was to much volume with this much weight.
I do my most weight and then drop back on weight for added volume.

The single leg squat was used to put stress on my legs instead of my back so Friday when I work back it won't be effected by to much volume today.

As mentioned earlier about sumo dead lifts, I think I will Try those next monday so that I can give my lower back a little more recovery time and hit the glute's and hamstrings more.
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Old 12-11-2012, 09:44 PM   #225
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Geezer power Chad!
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Old 12-11-2012, 09:51 PM   #226
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PR machine up in here!!
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Old 12-11-2012, 10:09 PM   #227
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Thanks guys, I felt good after all the sleep I got today
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Old 12-11-2012, 10:11 PM   #228
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Great workout Chad! Congrats on the PRs!
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Old 12-11-2012, 10:13 PM   #229
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Thanks Jay.
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Old 12-11-2012, 10:37 PM   #230
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Good work Cleep.
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