The Dawg's Log

I am thinking about adding the Deadlift back into the routine this Friday. Dropping the squats on friday for now. Don't want to over task my bumm back. After a few weeks if no problems arise I will squat on the same day as deads. As far as Squats go I want to work on dropping down to my calves.
 
Still no word from the lifting partner. Think I'll let it be. I'm getting use to doing my routine alone now. I'm not going to miss my workouts working around someone elses schedule. I've come to far.
 
I picked up some hair remover. Going to have the wife help me de-fur myself. She says its a good thing my hair is blond or I would look like a bear. I will try to get a couple of pictures of before/after hair. Should be funny to look at. Hopefully I won't end up looking like a plump overweight 16 year old. I have to go to work sometime.
 
 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

LOL, de-fur that would be interesting to see.

Lifting partner isn't really worth waiting around for if they aren't really dedicated, good choice sticking with it on your own.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

4/24
0100
 
6:10 min elipticle warm-up
 
Squats- Straight Bar
135x10
135x10
155x10 
155X10 
 
DB Bench Press
45x10
50x10 
50x10
60x10 
 
DB Bent Rows
65x10
65x10
70x10
70x8 
 
DB Overhead Press
35x10
35x10 
35x10
35x10
   
Tricep Cable Pulldowns
190x10
190x10
200x10
 
Ab cable pulldowns
200x10
200x10 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

4/26-
 
Took some measurements finally. Wife helped me tape the body. Gives me a good starting point. I can see what areas need more work than I thought.
 
Neck- 18.5
Biceps- Rt- 18.25
            Lt- 17.5  seems the accident and power lose associated with it has also effected size lose.
Forearms- 14.5
Chest- 52.25
Back- 53.75
Hips- 49
Waist- 47.25
Thighs- Rt&Lt- 29.25
Calves- Rt&Lt- 18.5
 
There it is. Porking in the center and left arm needs some work. 90 days I'll post it again and look at what went up and what went down.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

4/27
2000 hrs
 
Squats
135x10
135x10
135x10
135x10
 
DB Bench Press
55x10
55x10
55x10
55x10
 
DB Rows
60x10
60x10
60x10
 
DB Overhead Press
45x10
45x10
45x9
 
Tri Cable Pulldowns
190x10
200x10
200x9
 
Ab Cable Pulldowns
200x10
200x10
 
Set a faster pace workingout. Tired, But feel good.
 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

4/29
0750 hrs
284 lbs  
 
5:00 mins on elipticle for a warm up.  
   

 
Seated Calf raises: 5 secs up and 5 secs down = 1 rep
135x10
135x10
135x10
140x9
 
Incline DB bench press
55x10
55x10
55x10
55x8 
 
Close Grip cable pulldowns
130x10
140x10
140x10
140x10
 
Curl bar curls
70x10
80x10
80x10
80x10 
 
Pullups (weight assisted)
10
10
10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Wetdawg-good to see your are back after it, being a little older myself don't think folks realize how hard it is getting back in the gym.   Especially if you've had a few injuries.   I wish you the best of luck and your "Defurring the Dawg" was a classic post.

Thanks MHB.
 It sure isn't like we are in our twentys is it? If I stop for more than 4 days I start to loose size. I seems to hurt more not lifting, than lifting now. My workouts are going to be forever now, until I expire.
Stay focused!

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

very nice journal i hope it goes well for you and maybe you can get as good as you used to be or better :D just be careful.

Thanks Wayne. Listening to my body is really important at this age. I use to work through pain, now its a stopper. Don't have the recovery speeds I use to.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

5/2
 
Woke up early and went out Strawberry picking with the family. It had rained overnight so the ground was muddy. Was out about an hours and a half got about 2 lbs. Things were pretty well picked through the week before. Had to brave the mud to find some good ones. Was a heck of a back workout.
 
1900-
 
5 min elipticle warm up
 
Decline BB Bench
185x10
205x10
205x10
225x10
I actually find theses easier to do than a flat bench.
 
seated cable rows
160x10
160x10
180x10
200x9
 
DB Shrugs
60x10
60x10
60x10
60x10
 
Seated leg press
270x10 + sled weight, going deep
270x10
270x10
 
Skullcrushers
60x10
60x10
70x10
70x10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

whats a skull crasher?

waynethepayne


whats a skull crasher?

It has a few names, but you lay down like your benching you bring the bar/DB's towards your skull (hence the name) while keeping your elbows in the same position then straightening your arms.
 
Nice decline WD.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly

waynethepayne


whats a skull crasher?

It has a few names, but you lay down like your benching you bring the bar/DB's towards your skull (hence the name) while keeping your elbows in the same position then straightening your arms.
 
Nice decline WD. Thanks C

  Yes, Pretty much what Connely said. You whack your forehead if you can't pull em up. I touch my forehead slightly each rep, usually the first one I come in to hot and smack myself for a wake up. I use a decline bench when I do these.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

5/05
0130 
 
5 min elipticle warm-up
 
Squats- Straight Bar
105x10 : Dropped weight and went deeper. Snap, Crackle, and Pop.
105x10
105x10 
105X10 
 
DB Bench Press
50x10
50x10 
50x10
55x10 
 
DB Bent Rows
65x10
70x10
70x10
70x10  
 
DB Overhead Press
35x10
35x10 
35x10
40x8 
   
Tricep Cable Pulldowns
190x10
200x10
200x8 
 
Ab cable pulldowns
200x10
200x10 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

5/06
0030 hours
 
Went out and ran again. I usually do not put my Cardio here, but last night I had 4 Doe's (Deer) Running next to me on the tree line. They were doing my pace, in no hurry and not scared of me. If I was faster I would have caught dinner, LOL. Strange my night runs. I live here: http://www.legacypark.org/. If you click on the map at the right, the inner circle is 3 miles
 
5/06
0740
 
5 min elipticle warm-up
 
Seated calf raises: 5 second count up/down
135x10
135x10
135x10
140x10
 
DB Incline Bench
50x10
50x10
50x10
55x10
Working with Dumbells is slowly strengthening my left side: very good, I'm happy
 
Close Grip Cable Pulldowns
140x10
140x10
140x10
150x10
 
Curl Bar Curls
80x10
80x10
80x10
 
Pullups
10
10
10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

5/08/09
0630
 
5 min elipticle warm-up
 
Decline Bench Press
225x10
225x10
225x9
225x8
 
Close grip Cable Rows
180x10
180x10
180x10
180x10
 
DB Shrugs
65x10
65x10
65x10
65x10
 
Skullcrusher
60x10
60x10
70x10
70x10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Flew down to Florida over the weekend. Worked on the tan a little. Got back later on Monday, to tired to do anything.
 
5/13 0900
5 min elipticle
 
Squat - worked on going ATG again this week. I'm a box of Rice Krispies with milk
95x10
135x10
135x10
135x10
 
DB Bench Press
55x10
55x10
55x10
55x10
 
DB Rows
65x10
65x10
70x10
70x10
 
Shrugs
65x10
65x10
65x10
65x10
 
Tri Cable Pulldown
200x10
200x10
200x10
200x8
 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

5/14
0940 hours
 
5 min elipticle warm-up
 
Seated calf raises: 5 second count up/down
135x10
135x10
140x10
140x10
 
DB Incline Bench
50x10
50x10
55x10
55x9 
 
Close Grip Cable Pulldowns
140x10
140x10
150x10
150x10 
 
Curl Bar Curls
80x10
80x10
90x10
 
Pullups
10
10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

5/18
0940 hrs
 
5 min elipticle warm-up
 
Squats
85x10
85x10
105x10 
105X10 
 Dropped weight and went deeper again. Call me Rice Krispies: Snap, Crackle, and Pop. 

 
DB Bench Press
55x10
55x10 
55x10
55x10 
 
DB Bent Rows
70x10
70x10
70x10
70x10   
 
DB Shrugs
65x10
65x10 
65x10
65x10  
   
Tricep Cable Pulldowns
200x10
200x10
200x10 
 
Ab cable pulldowns
200x10
200x10 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

5/20
0830 hours
 
5 min elipticle warm-up
 
Seated calf raises: 5 second count up/down
140x10
140x10
140x10 
 
DB Incline Bench
60x10
60x10
60x10 

Close Grip Cable Pulldowns
150x10
150x10
150x10 
 
Curl Bar Curls
90x10
90x10
90x10
 
Pullups
10
10
 
Added another over 40yrs old workout partner today. Cut back one set, will add the set back in at a later date, once new guy is ready. Hate killing him in the first week. With three of us it is just enough rest between sets.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

hmmm for some reason I forgot to put down my workout on 5/16, so here it is out of order
 
5/16
0830
5 min elipticle
 
Decline bench
190x10 warm-up
225x10
230x10
 
CG cable Rows
190x10
190x10
190x10
 
OH DB Press
40x10
40x10
40x10
 
Skullcrushers
70x10
70x10
70x7
 
Seated leg Press
180x10
270x10
270x10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

5/22
0840
5 min elipticle
 
Decline bench
140x10 warm-up
225x10
230x10
230x10 
 
CG cable Rows
190x10
190x10
190x10
 
OH DB Press
45x10
45x10
45x10
 
Skullcrushers
70x10
70x10
70x10 
 
Seated leg Press
180x10
270x10
360x10

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

  Saturday (5/23) The wife and I flew up to St. Louis for the 3dayer. Sunday went to a Cardinals Baseball game. Had seating in the Casino Queen Party Patio. All drinks (Beer and Mixed) were about $8.75 each. But, Hey! Its a Holiday!. Flew home Monday.
  Diet was Hotdogs, Burgers, Pizza. I did have a nice T Bone Steak one night. I stopped at several gas stations looking for a quick Protein drink but it seems that most stations do not carry Protein drinks up that way. I ended up drinking alot of milk for three days.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

5/26
0920
 
5 min elipticle warm up
 
DB Bench Press
45x10
55x10 
55x10
60x10 
 
DB Bent Rows
70x10
70x10
70x10
70x10   
 
DB Shrugs
65x10
65x10 
65x10
65x10  
   
Tricep Cable Pulldowns
200x10
200x10
200x10  
 
My back was feeling a little strange from sleeping on a soft bed. I dropped squats for today and added:
 
Leg Extensions
160x10
160x10 - at the 8th rep my shin got some good pain through it. Found a pea sized  lump on my shin just under my knee. Feels like I walked into something with my shin. Got a Doctor appointment on Friday to check it out.
110x10
 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

5/28
0915 hours
 
5 min elipticle warm-up
 
Seated calf raises: 5 second count up/down
140x10
145x10
145x10 
 
DB Incline Bench
45x10
65x10
65x8
60x10 

Close Grip Cable Pulldowns
160x10
160x10
160x10 
 
Curl Bar Curls
90x10
90x10
90x10 
Wanted to do 100lbs. But by the time I got to these I was really tired. Hopefully next week.
 
To tired to do pullups. Will make it up on 5/30.
 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

5/30
0915 hrs
 
5 min elipticle warm-up
 
Decline bench
185x10 warm-up
230x10
235x10
235x10  
 
CG cable Rows
190x10
190x10
190x10
 
OH DB Press
45x10
50x10
50x10
 
Skullcrushers
70x10
70x10
80x10  
  
leg Curls
160x10
170x10
170x10
 
Right Shoulder was giving me trouble, pulled some muscle. Skipped the Pullups

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

6/02
0905
 
5 min elipticle warm up
 
Squats - Lower back had slight pain. Went light and deep.
95x10
105x10
115x10
135x10 
 
DB Bench Press 
55x10 
55x10
60x10
60x10  
 
DB Bent Rows
60x10
60x10
60x10     
 
DB Shrugs
65x10
65x10 
65x10 
   
Tricep Cable Pulldowns
180x10
200x10
200x10  

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

06/04
0910
 
5 min elipticle warm-up
 
Seated calf raises: 5 second count up/down
145x10
150x10
155x10
155x10  
 
DB Incline Bench
60x10
60x10
65x10
65x10 

Close Grip Cable Pulldowns
160x10
160x10
170x10 
 
Curl Bar Curls - to tired to pull 100lbs. Hopefully I can break it next week.
90x10
90x10
90x10 
 
Ab Cable Pulldowns
200x10
200x10 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

6/06
0910 hours
 
5 min elipticle warm-up
 
Decline bench
135x10 warm-up
235x10
235x10
240x10  
 
CG cable Rows
200x10
190x10
190x10
 
OH DB Press
50x10
50x10
50x9  - Pushing this set up darn near killed me. When I finished this set my nervous system seemed shot. First time I've felt this drained.
 
Skullcrushers
70x10
70x10
70x10  
  
  
6/07- A day later I'm still tired. I feel like I've ran 30 miles today. A good nights sleep didn't do much for me. Hopefully Monday I'm rested.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs