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edje007...spreading my wings

Incline dumbbell press
101.2lbs dumbbells x 5
96.8lbs x 5
92.4lbs x 6
88lbs x 8
88lbs x 6
83.6lbs x 8
83.6lbs x 6

Hex press dumbbells
57.2lbs x 8
57.2lbs x 7
57.2 x 5

Pull ups
3 sets

Machine fly
3 sets

Rear delt machine
5 sets

Lateral raises
30.8lbs x 8
22 lbs x 12
22lbs x 10

3 sets of dumbbell curls
 
Segansational said:
When I do lunges as well I feel like I do not stay centered. More having to do I think with knee alignment than anything else. I think I'm a bit imbalanced when I run as well. Seems like my one knee will point inwards.
Click to expand...

Probably starts in your hips like under active gluteus on one side or a tight adductor.
 
Guess the weights killed me...leg work out sucked.

But hey...atleast I did it.

Stiff leg deadlift dumbbells
88lbs x 12
88lbs x 10
88lbs x 9

3 sets of leg presses pkate loaded
440lbs x 18
440lbs x 16
440lbs x 15

Squats...

3 sets with 176lbs

One leg, Leg extensions
3 sets
 
Chest

Incline dumbbell press
101.2lbs dumbbells x 5+2
96.8lbs dumbbells x 6+2
92.4lbs dumbbells x 6+2
88lbs dumbbells x 6+2
83.6lbs dumbbells x7
79.2lbs dumbbells x5

Cable crossovers
4 sets

Incline dumbbel fly CEP
30 sec weighted stretches in between
52.8lbs x 10 + 25 sec, 35.2 x 7 + 30 sec stretch, 26.4lbs x 9 + 30 sec stretch

Dumbbell lateral raise
26.4lbs x 12
26.4lbs x 10

Standing french press
26.4lbs x 18
26.4lbs x 16

Triceps extension machine
2 sets

2 sets of toe presses on the leg press
 
Friday back work out.

3 sets of lat pulldowns
176lbs

5 sets of t bar rows , reverse pyramid as always

165lbs, 154lbs, 143lbs, 143lbs, 132lbs

5 sets of straight arm pushdowns

Short workout in between giving classes.

Weights felt heavy...probably because I'm sore as **** from thursday's workout :)
 
Congratulations Uncle Ed! Still lurking in your log-nice lifts!
 
kenpoengineer said:
Congratulations Uncle Ed! Still lurking in your log-nice lifts!
Click to expand...

Thanks brother.

I'm a happy uncle :) and father of course.

Chest is going great. Back training seems to be going down...have to make some adjustments.

Legs is so so...damn knee. But atleast I'm working them.

Maybe I'll go for some more volume with back...kind of like your way of training ;)
 
Tuesday legs

Plate loaded leg press
440lbs x 25
440lbs x 21
440lbs x 19
440lbs x 17
440lbs x 16
440lbs x 14

Stiff leg deadlift dumbbells
66lbs dumbbells x 12
66lbs dumbbells x 10
66lbs dumbbells x 9

One leg Leg press

4 sets

Walking lunges
3 sets with 44lbs dumbbells
 
Nice work on those presses! Lots of volume!
 
Chest

Incline dumbbell press
105.6lbs dumbbells x 2+2
101.2lbs dumbbells x 3 +2
96.8lbs dumbbells x 3+2
92.4lbs dumbbells x 4+2
88lbs x 4+2
83.6lbs x 4+2

Cable crossover
6 sets

Lateral raises
3 sets

Tricep extension machine
4 sets

Was a bit disappointed about my strenght. Probably because of a ****ty fat meal before the work out :(

Better luck next time.
 
Back

Bent over rows
4 sets with 165 lbs ...all above 12 reps

Lat pulldowns
3 sets

Dumbbell rows
3 sets

Was a short but intense work out in between giving classes.

One german teacher asked me of he could get my arms without using roïds...lol

I'll take that as a compliment.
 
edje007 said:
Thanks brother. Decided to stop squatting and just go for what feels right.

The soreness that's still here 3 days later proves me right;)
Click to expand...

Exactly, I honestly feel like I can get my legs to grow more with leg press even though I squat regularly.
 
Those 105 lb DB presses are scary! Still killing it brother!
 
Leg press plate loaded
440lbs x 26
440lbs x 23
440lbs x 21
440lbs x 18
440lbs x 17
440lbs x 15

One leg leg press
4 sets per leg
 
Chest

Incline dumbbell press
105.6 lbs dumbbells x 2+2
101.2lbs dumbbells x 3 +2
96.8lbs dumbbells x 4 +2
92.4lbs dumbbells x 4+2
88lbs dumbbells x 6+2
84.6lbs dumbbells x 6+2

Incline dumbbell fly
57.2lbs dumbbells x 10
52.8lbs dumbbells x 10
48.4lbs dumbbells x 10

Pec fly machine
3 sets

Dips
3 sets

Rear delt machine
3 sets
 
Killing it in here!
 
Time for a little comeback on AM.

Time flies....my second daughter was born in NOV 2017.

2+ years of very little sleep later and finally becoming sort of normal again.

Yesterday was back day:

Pulldown with handles:
4 warm up sets

2 w sets

Wide grip cable row
2 sets

dumbbell Row
2 sets

T bar row
2 sets

straight arm pushdown with a rope
2 sets

Machine rear delt
2 sets

Preacher curl
2 sets

Cable hammer curl/rope
2 sets

First set the heavist. Between 8-12 reps , thanks to my buddy beyond failure.
Second set lighter and same protocol.

Basicly reverse pyramid...always till or beyond failure.


Current bodyweight: 81 kg , +/-13% Fat, 39 years old.

Goals:

training 4 times a week:

working around 2 torn meniscus. 2 times a week leg training.

1 back biceps day

1 chest, shoulders, triceps

Basicly want to get bigger and leaner again.
 
This was August. Pretty much same shape right now.

Could be worse...but again, goal is to get bigger and leaner again. And more mobile and stronger in the legs again.
 

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Good to see you back on here!! You look amazing as always!
 
Blast from the past! Glad to see you back on here and doing well buddy, congrats on the baby girl! Time does sure fly. But I'll be in the same boat with you soon enough. Second rugrat on the way!
 
Leg workout today

Prone leg curl
3 warm up sets
3 working sets

Hip abduction
3 sets
Hip adduction
2 sets

Plate loaded leg press
4 sets

machine leg press
3 sets

toe press
3 sets

seated calf raise
3 sets

Reverse pyramid.....all between 6-12 reps. Each set till failure.


2 rotten knees but giving it my all.
 
Cable fly
3 warm up sets
2 sets

Dumbbell press
2 sets

Incline dumbbel press
2 sets

Incline dumbbell fly
2 sets

Dips
2 sets

Landmine press
4 sets

Rear delt machine
5 sets

Lateral raise dumbbells
2 sets

Reverse Pyramid.
 
Plate loaded leg press
3 warm up sets
2 working sets....180kg plates added aka 396lbs x 15 reps (slowly beginning to look like something again)

Leg press machine
4 sets

Prone leg curl
4 sets

Hip abduction
4 sets

Hip adduction
2 sets


Reverse pyramid....rep range mostly between 10 and 15.


Knees aching all day everyday.......but excuses are worthless and results are priceless.

Yeah buddy!!!!
 
Back and biceps

Plate loaded pulldown machine
3 w_up sets

3 Working sets

Dumbbell Row
2 sets

cable row
3 sets

Rear delt machine
4 sets

Straight arm pushdown rope
5 sets

Lateral raise dumbbells
2 sets

Dumbbell curl
3 sets

Cross body hammer curl
3 sets

Toe presses
4 sets
 
Feel a bit under the weather since friday.

Coughing all the time,...nose is full...no air, no energy.

Hoping to lose atleast the coughing. Drives me crazy.

That's life....
 
Hope you’re feeling better! That mess can linger forever!
 
Hope you’re feeling better! That mess can linger forever!
 
This cold just keeps on going....The lack of sleep 2+ years doesn't help.( but I love my little girl...)

Made it to the gym on Monday and Tuesday.

Monday was legs:

Front squat machine 3
Leg press 4
Hip abduction 4
Prone leg curl 3
Toe presses 4

Tuesday
Cable fly 2
Incline dumbbell press 2
Flat dumbbel press 2
Landmine press 3
Dips 2
Dumbbell front raise crossbody underh grip 2

Lateral raise dumbbell 2
underhand grip cable pushdown 2
Normal grip pushdown 2
Dumbbell kickbacks 2
 
Legs:

Went to another gym , other brand of machines. Complete different feel to it.

Plate loaded leg press
4 sets

220kg of plates...other gym 180 kg feels like a ton.

Machine leg press
3 sets

Seated leg curl
3 sets

Hip adduction
2 sets

Hip abduction
3 sets
 
edje007 said:
This cold just keeps on going....The lack of sleep 2+ years doesn't help.( but I love my little girl...)

Made it to the gym on Monday and Tuesday.

Monday was legs:

Front squat machine 3
Leg press 4
Hip abduction 4
Prone leg curl 3
Toe presses 4

Tuesday
Cable fly 2
Incline dumbbell press 2
Flat dumbbel press 2
Landmine press 3
Dips 2
Dumbbell front raise crossbody underh grip 2

Lateral raise dumbbell 2
underhand grip cable pushdown 2
Normal grip pushdown 2
Dumbbell kickbacks 2
Click to expand...

This! Family first. The sacrifices we make for family often don't go noticed, but it's worth every ounce of blood, sweat, and tears.
 
Cable fly
2 sets

Incline dumbbell press
2 sets (back to 8 x 88lbs dumbbels after a nagging shoulder injury since summer f...me up )

Dumbbell press
2 sets

Landmine press
2 sets

dips
2 sets

Crossbody dumbbell front raise
2 sets

Rear delt machine
4 sets

Triceps pushdown rope
2sets

Overhead triceps extension rope
2 sets

reverse grip pushdowns
2 sets

Seated calf
3 sets
 
Hip abduction
3 sets

Plate loaded leg press
3 w-up sets

3 working sets. Today with yet another Plate loaded version(precor)

200kg /440lbs x 21
230kg/ 506lbs x 12

Machine leg press
3sets


Hip adduction
2 sets

Prone leg curl
3 sets

toe presses
4 sets

Think this was leg training 9 or 10 of the year.

Really happy that it feels good(after **** for over 9 years with both knees)

Especially the day after I feel much better knee wise.

Never give up!!!!
 
Excellent work! I take it you are feeling better?
 
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