The Dawg's Log

Date: 8/14
Time: 1050 hrs
weight: 294 lbs

5 minute warm up on eliptical machine

Seated OH Press                     35x12 and 40x12x2 

Curl bar curls                           60x12x3
DB rows                                  45x12x2 and 50x12

Shrugs                                   105x12x3

Ab crunch machine                 140x12 and 160x12x2


Before workout: H-drol, Superpump 250, creatine and 2 BCAA pills
After workout: BCAA,  Banana, and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: Superpump 250, H-DROL, Animal Pak. Novedex XT 

Team Keine Ausreden
47 yrs young

Date: 8/15
Time: 1310 hrs
weight: 290.5 lbs


Squats                                    105x12x3

45 Deg. Leg Press                   240x12 and 250x12x2

seated Calf Raises                  135x12x2 and 145x12

Leg extensions                       160x12x2

Leg Curl                                  160x12x2

Ab crunch machine                  160x12x2



Before workout: Superpump250, H-drol, creatine and 2 BCAA pills
After workout: BCAA, Banana, and Protein drink

Protein drink: American sports Nutrition's American MRP, Chocolate flavor.
Supplements: Superpump 250, H-DROL, Animal Pak, Novedex XT

**Squats are getting easier to do. Keeping good form and moving up in weight slowly. Back does not bother me until I do Leg presses, upon taking my feet off the sled I get a small twinge in my lower spine. By the time I get to ABs my lower back is numb. Just have to progress slowly and listen to my body.

Team Keine Ausreden
47 yrs young

Date: 8/18
Time: 1105 hrs
weight: 290 lbs

5 min elipticle warm up

Flat Bench                               140x12x2 and 140x8

Incline Bench                          105x12, 105x8 and 105x7
 
** While Benching/Incline Shoulder and neck gets stiff. Coming from back problem a few weeks ago. Starts to pull on the right side of the neck and head, until I get a headache. Had to drop reps. I've been having the same trouble running more than 1/2 mile. I have not done more than a mile in 3 weeks....Slowly I'm getting better.  Not great for cutting **

TRI Cable pull downs              170x12, 170x10 and 170x9

Ab incline bench crunch           15x2 with 25lbs.

Before workout: Superpump250, H-drol, creatine and 2 BCAA pills

After workout: BCAA, Banana and Protein drink 

Supplements: Superpump 250, H-DROL, Animal Pak, Novedex XT.

Team Keine Ausreden
47 yrs young

8/20- 

  Tuesday morning after work at 2am I went to the gym and jumped on the Eliptical machine. Set resistance to 12 and ran 2 miles (little over 20 mins) My lower back started getting tight at around 13 mins into it. Going to try again tonight to get past the 20 mins. Alot less stressful than pounding pavement as usual.

Team Keine Ausreden
47 yrs young

I've had ALOT of things going on the last couple of weeks. I'll explain later...

Need to get caught up on my Training Log, so here comes a couple of weeks worth.

8/21
1050am

Seated DB OH Press      45X12X3
Curl Bar Curls                 70X12X3
DB Rows                         50X12X3
Shrugs                           110X12X3
AB Decline Bench            24 times with 8lb ball

8/23
1400

Squat                              110X12X3       Backs getting better, still working with it.
Seated Calf raises          140X12X2, 150X12
Seated Leg Press            250X12X3
leg extension machine    170X12X2
Leg Curl machine             170X12X2
Ab Decline Bench             24 times with 8lb ball

8/25
1000am

Bench Press                   145X12X3
Incline Bench                  105X12, 105X8X2
Tricep Cable Pulldowns   170X12, 170X10X2
AB cable pulldowns         180X24

8/27
1105am

Seated OH DB Press        50X12X2, 50X8
Curlbar Curls                   70X12X3
DB Rows                          55X12X3
Shrugs                             115X12X3
AB Cable pulldowns         180X24

8/30
1100

Squat                             115X12X3
Seated calf                     145X12X2, 155X12
Seated Leg Press           270X12X3
Leg Curl machine            180X12X2- held the last rep up and steady until fail.
Leg Extension machine   170X12X2
Ab Cable pulldown          180X24


Edit: forgot supps:
Before workout: Superpump250, creatine and 2 BCAA pills

After workout: BCAA, Banana and Protein drink 

Supplements: Superpump 250, Animal Pak, Novedex XT.


That brings it up to date. One more week then a week off. Coming back with a 5on/2off routine with heavy weights.

Team Keine Ausreden
47 yrs young

Its been a while since I posted anything here. Lets bring life and lifting up to date.
  August 28th as I'm working for the DBB Contest the wife says I'm doing so well she wants to change her life too. But, not by going to the gym...by getting rid of me. So after 25 years of marriage I was out of the house that night....what the?? head was spinning for a couple of weeks. I didn't eat for a week, then when I did I ate tons of junk..pie, twinkies, cookies..bahhh! I still worked out through it all. Good thing I have friends with extra houses, or I would have been Joe homeless.
  After a few weeks the wife and I began to talk and currently are putting together the pieces. I work way to much and bring the stress home with me. Got one of those 'Attitude Doctors" to help me out. So, now I'm back at home.
  I'm at the end of my heavy Lifting schedule. Taking this week off, then I go into the Cardio (BAH!) Workout for the next 6 weeks. I wanted to do 8 week workouts but at my age my nervous system takes a beating, as do my joints. So a 6 week schedule works good for me.
 
Here are the last 6 weeks: all listed are weight  X reps X sets
 
5 Minute Elliptical warm-up each day
 
 

 

 

squats 95x10x3 

seated calf raises 225x4x2

leg presses 410x4/460x2/360x3

leg curl machine 140x6/150x5 

leg extension machine 150x4x2

 

22 Sep Wk 2

 

squats 105x10x3 

seated calf raises 225x4x2

leg presses 420x5x3

leg curl machine 200x6x2 

leg extension machine 200x6x2

 

29 Sep WK 3

 

squats 115x10x3 

seated calf raises 225x5x2

leg presses 425x5x3

leg curl machine 200x6x2 

leg extension machine 200x6x2 

 

6 Oct Wk 4

 

squats 135x10x3 

seated calf raises 225x6x2

leg presses 430x5x2, 430x6

leg curl machine 200x6x2 

leg extension machine 200x6x2

 

13 Oct WK 5

 

squats 145x10x3 

seated calf raises 225x6x2

leg presses 435x5x3

leg curl machine 200x6x2 

leg extension machine 200x6x2

 

20 Oct Wk 6

 

squats 145x10x3 

seated calf raises 225x6x2

leg presses 440x5x2, 440x6 

leg curl machine 200x6x2 

leg extension machine 200x6x2

 

CHEST - DAY TWO (Tuesday) WORKOUT RESULTS

 

16 Sep Wk 1

 

Straight Bar flat bench 205x2,195x4x2 

SB Incline 135x5x3 

SB Decline 195x6

Ab Cable Pulldowns  200x6x2 

 

23 Sep Wk 2

 

SB flat bench 205x3,195x4x2 

SB Incline 135x5, 135x6, 140x4 

SB Decline 225x4

Ab Cable Pulldowns  200x6x2

 

30 Sep WK 3

 

SB flat bench 195x4x3 

SB Incline 140x4,x5,x6 

SB Decline 225x6

Ab Cable Pulldowns  200x6x2

 

7 Oct Wk 4

 

SB flat bench 205x3,195x3x2 

SB Incline 140x6, 140x4x2 

SB Decline 230x4

Ab Cable Pulldowns  200x6x2

 

14 Oct WK 5

 

SB flat bench 195x6, 230x5x2 

SB Incline 145x6,x5,x4 

SB Decline 235x4

Ab Cable Pulldowns  200x6x2

 

21 oct Wk 6

 

SB flat bench 205x4x3 

SB Incline 150x5x3 

SB Decline 255x4

Ab Cable Pulldowns  200x6x2

 

SHOULDERS- DAY THREE (Wednesday) WORKOUT RESULTS

 

17 Sep Wk 1

 

Dumb Bell Bent Rows 75x6, 90x5, 100x4

Close Grip Cable Pulldown 200x4x2

Cable Row 200x4 

Pull ups 8x2

 

24 Sep Wk 2

 

Dumb Bell Bent Rows 100x4x3

Close Grip Cable Pulldown 200x4, 190x5

Cable Row 200x4 

Pull ups 8x2

 

1 Oct Wk 3 

Dumb Bell Bent Rows 100x4x3

Close Grip Cable Pulldown 195x5x2

Cable Row 200x4 

Pull ups 8x2

 

9 Oct Wk 4

 

Dumb Bell Bent Rows 100x4x3

Close Grip Cable Pulldown 190x4x2

Cable Row 200x4 

Pull ups 8x2

   

15 Oct Wk 5

 

Dumb Bell Bent Rows 100x5,x4,x5

Close Grip Cable Pulldown 190x4x2

Cable Row 200x4 

Pull ups 8x2

 

22 Oct Wk 6

 

Dumb Bell Bent Rows 100x4x3

Close Grip Cable Pulldown 190x5,x6

Cable Row 200x4 

Pull ups 8x2

 

SHOULDERS- DAY FOUR (Thursday) WORKOUT RESULTS

 

20 Sep Wk 1

 

Over Head Dumb Bell Press 65x4,60x4x2

Military press  95x6,115x4

Dumb Bell Lat raises 35x6,35x4

Skull Crushers 50x7,90x4

Tri Cable Pulldowns 200x6x2

Dumb Bell OverHead Tri Press 70x6

 

25 Sep Wk 2

 

OH DB Press 60x2,55x6x2

Mil press  115x4,115x5

DB Lat raises 40x6x2

Skull Crushers 90x4x2

Tri Cable Pulldowns 200x6x2

DB OH Tri Press 70x6

 

658Oct WK 3

 

OH DB Press 60x4x3

Mil press  115x4,115x5

DB Lat raises 40x6x2

Skull Crushers 90x5x2

Tri Cable Pulldowns 200x6x2

DB OH Tri Press 75x4

 

10 Oct Wk 4

 

OH DB Press 60x5,x6,x4

Mil press  115x6x2

DB Lat raises 40x6x2

Skull Crushers 90x6x2

Tri Cable Pulldowns 200x6x2

DB OH Tri Press 75x6

 

16 Oct WK 5

 

OH DB Press 60x3,x2,x3

Mil press  120x4,120x5

DB Lat raises 45x6x2

Skull Crushers 100x5,x4

Tri Cable Pulldowns 200x6x2

DB OH Tri Press 75x6

 

23 Oct Wk 6

 

OH DB Press 60x6, 65x4x2

Mil press  125x4x2

DB Lat raises 45x6x2

Skull Crushers 110x4,x5

Tri Cable Pulldowns 200x6x2

DB OH Tri Press 75x6

 

ARMS- DAY FIVE (Friday) WORKOUT RESULTS

 

21 Sept Wk 1

 

Curl Bar Curls 100x4x2

Hammer Curls 35x4,x6

Straight Bar Curls 100X6

 

 

26 Sep Wk 2

 

Curl Bar Curls 100x4,x6

Hammer Curls 35x6, 40x6

Straight Bar Curls 100X6

 

3 Oct Wk 3

 

Curl Bar Curls 100x6x2

Hammer Curls 45x4x2

Straight Bar Curls 100X6

 

11 Oct Wk 4

 

Curl Bar Curls 110x5x2

Hammer Curls 45x6x2

Straight Bar Curls 110X4

 

17 Oct Wk 5
 

Curl Bar Curls 100x6x2

Hammer Curls 50x4,x6

Straight Bar Curls 110X6

 

24 Oct Wk 6

 

Curl Bar Curls 110x6x2

Hammer Curls 50x6x2

Straight Bar Curls 110X6

 

Team Keine Ausreden
47 yrs young

Hey WD
Good to hear alls well!
Sounds like you're getting you routine down.
Keep up the good work!

Current supps: Cell Tech,Superpump 250,Animal pak,ON 100% whey ,P-Plex,MDROL,Perfect cycle,ForMadrol Extreme,Hawthorne berry,SAw Palmetto,Red yeast,CoQ10