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NTNM - Diet , my un-scientific approach to leanness

That's awesome news!! What prompted the return to squats?
 
SFreed said:
That's awesome news!! What prompted the return to squats?
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My self prescribed rehab schedule. Did linear leg presses until I perceived no discomfort in knees anymore. Time had come to switch to Smith, after that real squats (next month maybe) -gonna follow my rehab plan. So far, knees are getting better!
 
hairygrandpa said:
My self prescribed rehab schedule. Did linear leg presses until I perceived no discomfort in knees anymore. Time had come to switch to Smith, after that real squats (next month maybe) -gonna follow my rehab plan. So far, knees are getting better!
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Thats awesome
 
You might REALLY find some squat shoes very beneficial for your knees. They take a lot of the stress off of them for me. It is extremely noticeable the difference they make in allowing you a more natural drop into a squat. The small change in leverage seems to benefit the knees and hips more.
 
MrKleen73 said:
You might REALLY find some squat shoes very beneficial for your knees. They take a lot of the stress off of them for me. It is extremely noticeable the difference they make in allowing you a more natural drop into a squat. The small change in leverage seems to benefit the knees and hips more.
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Good advice! My knee surgeon told me to get squat shoes also!
 
BennyMagoo79 said:
Good advice! My knee surgeon told me to get squat shoes also!
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Just look at the depth that Oly lifters get into with them in a very explosive manner in the catch positions and still hold up well. That is amazing and speaks for itself. If you can drop full speed with 300lbs and catch in an ATG squat in them relatively safely then they are definitely improving safety there.
 
MrKleen73 said:
You might REALLY find some squat shoes very beneficial for your knees. They take a lot of the stress off of them for me. It is extremely noticeable the difference they make in allowing you a more natural drop into a squat. The small change in leverage seems to benefit the knees and hips more.
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Yep agree with this, make a big difference for me. Literally a 20lb difference in my 1rm because of the improvement in my position in the hole.
 
Today was isolation day. Did calves, traps, lower traps, biceps, triceps, cable chest, close grip bench press (new for me).
I'm still plagued with doms in my legs and even glutes, from squatting on thursday.
 
I do like nice art!! or something that starts with an A
 
hairygrandpa said:
Today was isolation day. Did calves, traps, lower traps, biceps, triceps, cable chest, close grip bench press (new for me).
I'm still plagued with doms in my legs and even glutes, from squatting on thursday.
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How did the close grip bench feel on the shoulder? those are one of the best Tri exercises in my opinion.
 
Studhorse said:
Problem to really hit the tris you need to keep your elbows out. Not good for us seasoned guys. especially if you have jacked up wrist.
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My wrist is one part that isn't falling apart yet ..
 
Studhorse said:
How did the close grip bench feel on the shoulder? those are one of the best Tri exercises in my opinion.
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Good, have to warm-up with the bar and sort of memorize my posture, arching the back and watch that I hold scapulas together, after that, even bench press works.
Will try today to bench a moderate weight, hopefully shoulder doesn't act up.
 
hairygrandpa said:
Good, have to warm-up with the bar and sort of memorize my posture, arching the back and watch that I hold scapulas together, after that, even bench press works.
Will try today to bench a moderate weight, hopefully shoulder doesn't act up.
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watch it brother! you don't want to take 2 steps back!
 
How did you get my picture ??
 
But did you subscribe ??
 
Studhorse said:
like this?
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Ain't no'thang but a chicken wang!

That's the guy from the Buff Dudes YT channel huh? I like their DIY home gym stuff.
 
Gym

BB incline bench (first try after 1 year+)
90lbs tried different grip width and angles. NO. Shoulder felt weird.
Switched to DB inclined bench.

DB incline bench (first try after 1 year+)
2x 25lbs x15
2x 45lbs x15
2x 55lbs x15
2x 55lbs slow 3.1.1 x10
This worked well! I figured it out! I have to hold the weights between a "palm faced forward" -and "neutral grip" to relieve shoulder stress, can't be done with BB.

Dead lift amrap
130lbs x20
220lbs x10
308lbs (140kg) x3

Squat smith
130lbs x15
175lbs x10 / 8
Awesome for me, my bad knees did not bother me at all!

Leg extensions
150 lbs x20
150lbs holding 3 sec x8
150 lbs quick x 22

Calf rises x 2 sets

Abs seated machine x 2 sets

seated row reverse grip
230lbs x10/9

Lat pull down
200lbs holding 3 sec x7/6

Shoulder press machine
low weights 21's x 2 sets

reverse pec deck
170lbs x 14/12 holding 2 sec x6

Lateral rises machine
low weight 21's x 2 sets
100lbs x 8

Seated chest press one armed
70lbs x15
100lbs x10/8
 
hairygrandpa said:
Gym

BB incline bench (first try after 1 year+)
90lbs tried different grip width and angles. NO. Shoulder felt weird.
Switched to DB inclined bench.

DB incline bench (first try after 1 year+)
2x 25lbs x15
2x 45lbs x15
2x 55lbs x15
2x 55lbs slow 3.1.1 x10
This worked well!

Dead lift amrap
130lbs x20
220lbs x10
308lbs (140kg) x3

Squat smith
130lbs x15
175lbs x10 / 8
Awesome for me, my bad knees did not bother me at all!

Leg extensions
150 lbs x20
150lbs holding 3 sec x8
150 lbs quick x 22

Calf rises x 2 sets

Abs seated machine x 2 sets

seated row reverse grip
230lbs x10/9

Lat pull down
200lbs holding 3 sec x7/6

Shoulder press machine
low weights 21's x 2 sets

reverse pec deck
170lbs x 14/12 holding 2 sec x6

Lateral rises machine
low weight 21's x 2 sets
100lbs x 8

Seated chest press one armed
70lbs x15
100lbs x10/8
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Nice work HGP. I got some chest in today. Atleast what I could with all the New Years People in the Gym. They are sticking around later this year. Can't wait to get everything set up in my pole barn
 
DemntedCowboy said:
Nice work HGP. I got some chest in today. Atleast what I could with all the New Years People in the Gym. They are sticking around later this year. Can't wait to get everything set up in my pole barn
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Thank you, brother! Make sure to upload some pics of your barn gym when ready!
My gym was almost empty.

The weights I used were a bit embarrassing, LOL -but I didn't do those exercises for a very long time AND it felt great!
I'm happy, will be my old self in no time, it seems.
 
Congratulation on the benching !
 
That is the same grip I use with the Dumbells, it require much less internal rotation, so better for the shoulder. I would say getting a multi angle press bar would be great for you if you were in a home gym, or were willing to take the bar to the gym. Then you get the right grip but the added stability of closing the kinetic chain with the bar.
 
DB bench press flat, lowering 3 sec.
2x65lbs x12/10

one armed landmine press, lowering 4 sec.45lbs
14/10

Elevated push ups w. handles, lowering 3 sec.
20/17

Pull ups
10/10
holding on top 5 sec with legs raised 90 degr./1/1/1

seated row narrow
245lbs x11/9

cable lateral raises 3 sec. lowering
20lbs x13/12/12/8

cable bent over low pulley, 3 sec lowering
20lbs x 12/10/10

DB bent over rear delt (head resting on chair)
2x35lbs neutral grip x 12/ 10
pinky out x 10/8

smith squats
130lbs x10
180lbs x10/8

Leg extensions
150lbs x22
150lbs holding 2 sec on top x11
150lbs quick x 14
150lbs slow x7

cable chest medium flies
2x47lbs x13/10/10

calf raises x 2 sets
abs machine x 2 sets
 
Heck of a work out!
 
Nice work HGP!
 
close grip BB bench press, lowering 3 sec. touching chest
155lbs x12/10/10

cable flies
4 sets

chin ups
12/10
holding 5 sec on top, legs 90 degrees x 1/1/1/1

DB kroc rows
110lbs x13/10

seated triceps press, lowering 4 sec.
200lbs x8/8
230lbs x6

v-handle triceps cable
10 sets, diff. angles and weights

cable biceps curls
diff. angles, diff. weights x 8 sets

lateral kettlebell raises
25lbs x13/10/10

DB floor extensions
2x10lbs x50
2x20lbs x15/9
 
I wish my joints were 20 years old again !!
 
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