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Turff49 Quest for Success

Shoulder day

HS OHP
110 x 20
160 x 15
200 x 10
250 x 8
300 x 5
Starting to get more comfortable with the 300 weight. Hopefully a new PR is coming soon.

Modified destroyers
60 x 20
55 x 20
50 x 20
45 x 20
40 x 20
35 x 20
30 x 20
25 x 20
20 x 20
15 x 20
The modification was I didn't do as many reps per weight and a few seconds break between sets to get next set of db's.
Had to take a few minutes break after those!

Rear delt machine
105 x 10
120 x 10 x 3

Shrugs
200 x 10
290 x 10
380 x 10
470 x 10

Front lateral raises
20 x 10 x 4

Pretty happy with this workout. Diet has been switched up a little over the past 2 weeks. Cal intake for the past couple weeks had been between 2200-2400. Trying to find what my base truly is since I'm not as active for work during the week(a lot less active).
Weight is right around 198. Doesn't seem like I've lost any strength with the cal reduction yet either.
 
Doesn't look to me like you've lost any strength either.
 
wasme said:
Nice HS OHP... and that long ass destroyer set impressive man.
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For real!! I had to do a double take on the destroyers! Not to mention, I don't even think I could even hang 60's much less swing them! Lol ....and those hack squats are insane!! Awesome work Brian!
 
turff49 said:
Shoulder day

HS OHP
110 x 20
160 x 15
200 x 10
250 x 8
300 x 5
Starting to get more comfortable with the 300 weight. Hopefully a new PR is coming soon.

Modified destroyers
60 x 20
55 x 20
50 x 20
45 x 20
40 x 20
35 x 20
30 x 20
25 x 20
20 x 20
15 x 20
The modification was I didn't do as many reps per weight and a few seconds break between sets to get next set of db's.
Had to take a few minutes break after those!

Pretty happy with this workout. Diet has been switched up a little over the past 2 weeks. Cal intake for the past couple weeks had been between 2200-2400. Trying to find what my base truly is since I'm not as active for work during the week(a lot less active).
Weight is right around 198. Doesn't seem like I've lost any strength with the cal reduction yet either.
Click to expand...
Great work on the pressing and the destroyer set. Have you ever thought of getting one of those metabolism tests? I am currently contemplating it. There is a company that does that and a BodPod measurement for $99 around here. From my understanding the metabolic test is very accurate and will give you pretty much your exact BMR. Sure would be a great tool in getting that BMR nailed down!
 
Thanks Chris, I'll look into that! Hopefully there is one in my area.
 
wasme said:
Nice HS OHP... and that long ass destroyer set impressive man.
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Thanks Simon. I was huffing and puffing from about midway on. Been awhile since I did the destroyers.

liftandswim said:
Gotta love this.
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Yep, been pretty happy, was afraid the shoulders would feel the reduced cal's but was pleasantly surprised.

love2liftkat said:
For real!! I had to do a double take on the destroyers! Not to mention, I don't even think I could even hang 60's much less swing them! Lol ....and those hack squats are insane!! Awesome work Brian!
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I have no doubt you could swing the 60's. Thanks though lol! Yeah, my leg workout Sunday was pretty good. Happy with the hacks and the leg press. 700 on hacks, just never thought I'd get there.

RegisterJr said:
Doesn't look to me like you've lost any strength either.
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Thanks Thomas. Really surprised that at my age I can lift like this. I thank god everyday for allowing me the opportunity to do it.

All you guys/gals give me the encouragement to press on, it's such a great feeling and obviously my favorite journey!
 
turff49 said:
Really surprised that at my age I can lift like this. I thank god everyday for allowing me the opportunity to do it.

All you guys/gals give me the encouragement to press on, it's such a great feeling and obviously my favorite journey!
Click to expand...

Those destroyers! SMHS! Agree with above 100%
 
Quick back workout.

HS ISO lateral rows - wide grip
110 x 20
200 x 15
250 x 10
290 x 10
340 x 8 - narrow grip
380 x 6 - narrow grip

Medium grip pull downs
110 x 20
120 x 15
135 x 10
150 x 10
170 x 10
190 x 10
210 x 7
210 x 10 - underhand narrow grip
230 x 10 - underhand narrow grip

Preacher curls
45 x 25 x 4

And called it quits. Was 30 minutes late to the gym this morning. Workout time was right at 40 minutes.
May do some arm work this evening depending on weather.

Everyone have a Happy and enjoyable 4th!!!
 
Quick and taxing! Happy 4th Brian!!
 
A lot of people get today off since tomorrow is the 4th.
 
You've got to be running out of room on the HS to put plates...

I'm off today too! Yay!
 
RegisterJr said:
You've got to be running out of room on the HS to put plates...

I'm off today too! Yay!
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The gym has a couple 100lb plates. Won't ever run out of room...lol
 
So, with all the talk of front squats I decided to get back to doing them too. Been 5-6 months or so since I've done any of them. Threw some arms in too. Must've ate too much popcorn last night as I was sweating my butt off!

Front Squats
145 x 10
135 x 10
155 x 10
155 x 10
185 x 10
185 x 6
205 x 6
205 x 6
225 x 6
225 x 6 - I noticed on this set that I started leaning forward some. Also, I seemed to incorporate my bicep for some reason. Didn't realize until I went to rack and noticed my biceps we're pumped. I do the cross arm method on Fronts.

EZ bar curls
45 x 45 - wide grip
75 x 10 - wide grip
95 x 10 - wide grip
105 x 8 - wide grip
115 x 5 - wide grip
105 x 10 - narrow grip
95 x 10 - narrow grip
75 x 10 - narrow grip
45 x 45 - narrow grip

Lol, and I thought I was going to have an easy workout!!

Happy 4th everyone!!
 
No surprise that your FS is strong after a long break from them. Squeezing the bar too hard? lol
 
I don't think I was squeezing the bar as I don't grip the bar. I think I just tightened up more with the heavier weight and fatigue. The bar rest pretty good in the pocket between the delt and the throat. And it didn't seem that heavy. I did feel my core muscles fatiguing on that last set so that's probably the reason of the lean on the last few reps.
I think my heavy hack squats have helped.
 
That's probably true. I should incorporate hacks after fronts.
 
Hopefully in time you find a place that has an adequate hack and an adequate leg press. I really enjoy the hack squat since I can't do back squats. Has definitely helped me strengthen my legs. Heck, there is only a 200lb difference between my hack and my leg press.
I would've thought the YMCA would've had a decent leg press...
 
Those are some strong front squats!! I usually do them cross arm too but it bruises my arms doing them that way...I really need to work on them! Maybe next Friday I'll do front squats!
 
Curls for the girls and front squats for us! Lol. Strong lifts Brian!
 
Chest day!!
And I'm sore now...lol
Another workout done at home so I could sleep in a little.

Barbell incline bench press
135 x 10
135 x 10
155 x 10
185 x 10
205 x 6
225 x 6
245 x 5
255 x 3 had a few more but have to pace myself
245 x 5
225 x 5
205 x 5
185 x 10
155 x 10
135 x 10
Somewhere along the line my left lat tightened up and just wouldn't activate the way I wanted. It was between the 255 and 245. Rest times I tried to keep in the 60 second range.

Incline flyes
50 x 15
50 x 12
50 x 10
50 x 10

Skull crushers
75 x 15
95 x 10
95 x 10
95 x 9

And I was toast. My whole upper body felt this workout...

And a couple quick pics:
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You can definitely tell I have scoliosis...lol
 
Yeah, told you it was rusted...lol, but serves its purpose. Painted it about 10 years ago but it's cheap and I didn't spend the time sandblasting it. A new rack is on my list though! I do keep wondering that at my age is it worth spending $600-$1k on a decent rack...
 
Looking like a rock Brian.

I'd say it. Worth it too, unless you're content with the gym. I may have to get a platform soon. I'm pretty certain I'm a few weeks away from being told my deadlifts are too loud.
 
Wow! Look at you! You look awesome!!! You are still young and in great shape so you need to quit this "at my age" silliness! Is the frame eroding or just rusted on the surface? You could always get it sandblasted/re-painted now if it works well for you! I'm all about keeping things for as long as possible too but if it becomes a hazard- definitely not worth keeping.
 
Lol thanks Kat! I know I have to keep my age in thought though because of connective tissue and such but I understand what you're saying.
This rack isn't worth sandblasting it's a 30 year old Weider rack. Really been eyeing some of the better Power Racks. Since I'm doing a little more traveling with this job I'm watching Craig's list for one in the areas I drive through.

I'll always have to keep the gym membership for legs regardless. And some of the shoulder work I do there. Buying a hack squat machine, leg press, and a HS OHP is just out of the question and no space...lol
 
Just awesome looking! Be very proud brother! Love the pool and I wish we were neighbors!!

POR15 paint with a topcoat of paint and it'll last 10 more years! The power rack I mean! Lol
 
Thanks Mark! That product looks promising! Have you used it? Is it sprayable! I have a 4 stage HVLP setup for spraying finishes.
 
turff49 said:
Thanks Mark! That product looks promising! Have you used it? Is it sprayable! I have a 4 stage HVLP setup for spraying finishes.
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POR15 is sprayable but I've only painted it on with a brush. The stuff is designed to be painted right over rust. Eastwood Rust Encapsulator is another good over rust protector. It's available in spray cans.
 
I'd add my name to the list of "new rack" opinion- not that you need it, but I am always on the side of treating yourself to things that help keep motivation high! I love new things in my garage!!!
 
Got in an early arm workout. My #'s were good but I just felt like it wasn't enough. Of course I did bi's Saturday and Tri's Sunday along with the major muscle groups for that day and my muscles are used to a full week recovery. So, this was good for them I suppose...lol

Standing DB curls supinated grip SS with Dips
30 x 10 / BW x 10
35 x 10 / BW x 10
40 x 10 / BW+45 x 10
45 x 10 / BW+45 x 8

Preacher curls
45 x 20
70 x 10
90 x 10 4 second negatives
115 x 3 4 second negatives - forearm cramp
105 x 8 4 second negatives

Skull crushers
70 x 15
80 x 10
90 x 10
100 x 10 - Tri's are smoked

Spider curls
50 x 10
60 x 10
70 x 10
80 x 8 and these really hurt forearms smoked...

Plan is to hit Front Squats again this evening and maybe try some deadlifts and see how the lower back responds.
Weight was off the other day. Weighed in on good scales and weight is at 205. I feel better about that weight as I feel I've put on about 5-6lbs LBM over the past 6 months.
 
Strong FREAK numbers! You continue to inspire!
 
Strong indeed. If it wasn't enough you can do more in between your exercises tonight.
 
RegisterJr said:
Strong indeed. If it wasn't enough you can do more in between your exercises tonight.
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Actually I might do that. Do some light curls for an additional pump(high reps with 25lb dbs maybe).
 
Excellent work Brian, and you are looking like a beast! Your arms look massive and everything on you is thick and strong!
 
wasme said:
Those 4 seconds negatives are painful..
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Yeah, with that weight it hurt! Left bicep and forearm are still feeling it!

MrKleen73 said:
Excellent work Brian, and you are looking like a beast! Your arms look massive and everything on you is thick and strong!
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Thanks Chris. I'll be curious to see if I can get back down to 8%bf and how long it'll take me. And how much size I maintain. This place keeps the motivation alive so it should be a piece of protein cake!
 
I have no doubt and at our stage in the game 2-3 lbs of lean solid mass in 6 months is nothing to sneeze at. The thickness you added from 10lbs looks to me like you will be keeping at least that much.
 
Thanks Chris! Hope so.
 
Ok, workout #2 for the day complete.

Front Squats
135 x 10
135 x 10
185 x 5
185 x 5
205 x 5
205 x 5
225 x 5
245 x 3 and they weren't perfect
Took a 3 minute break
225 x 4 couldn't get the 5th oh well. 245 took it out of me...

Alternating DB curls supinated
25 x 45
I wanted 50 reps but the bi's were burning and my breathing just got all off.
I sat them down and went to wipe the sweat and both bi's just balled up...lol. That ended the 2nd session. Had one helluva pump after this mornings arms and then the 45 reps on curls this evening.

Protein pancakes and turkey sausage links on tap for dinner!!!
 
Ha. Stupid bicep cramps. lol

Enjoy the food! Sounds good.
 
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