CSD StrongDad Program: Jan. 1, ’14 – Get The New Year Started Right With New Gym PRs!

LiftingMyselfStrength


Sam’s Lesson: Working Out Doesn’t Stop Damage To The Body, But May Help Withstand Against More Damage To The Body

Sam didn’t tell me his age straight away, but told me that he had a heart attack in the gym. I could tell a bit by his speech, but this guy was pretty ripped to be “older”, and he said that he had been training for 40 years and used to compete in bodybuilding contests. Then, when he told me he was 70 years old, my mouth dropped! First, because he didn’t look that old. Second, here was a guy that had a heart attack in the gym, lost 88 lbs., and still comes in to get his workout on. I think the lesson from Sam is simple. Working out may not keep heart attacks from happening, strokes from happening, diabetes from coming, etc., because our body’s get old and are not designed to live forever. But working out will help you bounce back after suffering injuries, illness or medical trauma. I’ve experienced this on a lessor scale as I never missed a planned workout after breaking my hand and wearing a cast for six months. Four years later, my left arm is only one rep weaker than my right, and people gave me props on the gym for still coming, cast and all, day after day. Then here’s Sam, a guy that was determined to not let something that has already changed his life, take more of his life away from him.

It’s a New Year, and today many are hitting the gym for the first time in months. After a couple of weeks, if they didn’t drop out because they are so “busy”, many will drop out because they will begin having joint pain from either improper form, doing too much too soon, or maybe just because their body is getting older and can’t do as much as they thought.

That’s NO EXCUSE. If anything, it should make you want to go back and be even more determined, but wiser. Look at your kids. Aren’t they worth the “rehab”? If your knee, back, shoulder hurts, don’t you want to be able to run or throw the ball with them or your grandkids? If you were an athlete and we’re being paid an easy million to come back after a major surgery, you know you would do it. So how much is playing with them worth?

Sadly, and from what I’m seeing more as I get older, somebody’s going to get the exercise in. It’ll either be you now, or your kids/grandkids pushing you in a wheelchair.

If Sam didn’t stop because of a heart attack, you and I really have no excuse. So be determined that if you are working out again to start the New Year, that nothing will get in your way. NOTHING!

Now Happy New Year to me as I set new PRs for Rack Pulls and Hammer Lat Rows!

Weight: 221.5

Sleep: 7 hrs.

Wed, Jan 1, 2014
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Rack DeadliftsBAM!!! Happy New Year To D!

1RM: 645

Ttl Weight: 7,625

Ttl Reps: 25

Avg Weight: 305

1 135 × 5 90 21% 8.9%
2 225 × 5 90 35% 14.8%
3 275 × 5 90 43% 18.0%
4 315 × 3 90 49% 12.4%
5 365 × 1 90 57% 4.8%
6 405 × 1 90 63% 5.3%
7 455 × 1 90 71% 6.0%
8 495 × 1 90 77% 6.5%
9 545 × 1 90 84% 7.1%
10 595 × 1 90 92% 7.8%
11 645 × 1 90 100% 8.5%

2 Hammer Lat PulldownCan’t fit any more plates on machine!

1RM: 231.4

Ttl Weight: 3,325

Ttl Reps: 30

Avg Weight: 110.8

1 45 × 10 60 19% 13.5%
2 90 × 5 60 39% 13.5%
3 115 × 5 60 50% 17.3%
4 135 × 3 60 58% 12.2%
5 180 × 3 60 78% 16.2%
6 225 × 1 60 97% 6.8%
7 230 × 1 60 99% 6.9%
8 225 × 2 60 97% 13.5%

3 Lateral Raises (Machine)

1RM (1)

Ttl Weight: 2,110

Ttl Reps: 27

Avg Weight: 78.1

1 70 × 12 60 39.8%
2 90 × 7 60 29.9%
3 80 × 8 60 30.3%

4 Cable Crunches (Kneeling)

1RM (1)

Ttl Weight: 1,485

Ttl Reps: 30

Avg Weight: 49.5

1 35 × 12 45 28.3%
2 42.5 × 10 45 28.6%
3 80 × 8 45 43.1%

5 Treadmill Running

time: 0:32:57
distance: 2 mi
avg heart rate: 135
max heart rate: 144

1/1/14 – All exercises (lb)

Workout duration

Total: 0     Cardio: 0:32:57     Other: 0

Total weight 14545 lb
Lats 10950 lb
Lower Back 7625 lb
Side Delts 2110 lb
Abs 1485 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Anterior Deltoids (Front Delts), Obliques, Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs), Posterior Deltoids (Rear Delts)

CSD StrongDad Program: Dec. 26, ’13 – Lessons From A Gym Guy Named Sam

I appear as an extremely anti-social guy when I’m in the gym. I simply hate for my workout to be interrupted because some dude wants to talk about football or tell me about his life. I usually put my headphones on and keep my head down even avoiding eye-contact with people as I don’t want them to even think that I’m there to socialize.

But every now-and-then, I’m glad I get interrupted, because the real me can come out. 

This day, I was interrupted by an older guy named Sam. I’m going to throw a few nuggets of wisdom Sam through at me in about 15 minutes of conversation.

First, Sam got my attention to tell me that he was very impressed with Rack Deadlift weight. I felt really good and appreciated that compliment and after hearing more of Sam’s story, I appreciated that statement even more! Lillpappa and my uncle put in the me desire to always take the time to soak of the knowledge of older people. When they die, that wisdom dies with them. What a pleasure it is when they stop to teach and tell me things and they don’t even know me. 

So if I can encourage you today, over the next month, find your “Sam”. Find that older person that plants seeds in your life and then they walk away. They leave it up to you to water it and bear fruit in the future. 

IMG_1389

Thu, Dec 26, 2013   0:55 (10:08 AM – 11:03 AM)
  Exercise   Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
 
 

1 Rack Deadlifts

Felt great!

1RM: 575

12/4/13: 635

Ttl Weight: 7,165

Ttl Reps: 21

Avg Weight: 341.2

1 225 × 5 90 35% 15.7%
2 275 × 5 90 43% 19.2%
3 315 × 3 90 50% 13.2%
4 365 × 3 90 57% 15.3%
5 405 × 1 90 64% 5.7%
6 495 × 1 90 78% 6.9%
7 575 × 1 90 91% 8.0%
8 575 × 1 90 91% 8.0%
9 575 × 1 90 91% 8.0%

2 Machine Seated Rear Raises

1RM: 174.6

12/8/13: 203.3

Ttl Weight: 4,000

Ttl Reps: 25

Avg Weight: 160

1 160 × 12 60 79% 48.0%
2 160 × 9 60 79% 36.0%
3 160 × 4 60 79% 16.0%

3 Shoulder Press (Smith Machine)

1RM: 160

12/20/13: 164.6

Ttl Weight: 1,330

Ttl Reps: 11

Avg Weight: 120.9

1 90 × 5 60 55% 33.8%
2 140 × 3 60 85% 31.6%
3 150 × 1 60 91% 11.3%
4 150 × 1 60 91% 11.3%
5 160 × 1 60 97% 12.0%

12/26/13 – All exercises (lb)

Total weight 12495 lb
Lats 7165 lb
Lower Back 7165 lb
Rear Delts 4000 lb
Front Delts 1330 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Lateral Deltoid (Side Delts), Triceps, Pectoralis (Pecs), Rectus abdominis (Abs), Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs)

CSD StrongDad Program: Dec. 24, ’13

rundmcxmas

Time for a 2 week blitz while the schedule’s a bit “lighter”!

Tue, Dec 24, 2013   0:17 (11:58 AM – 12:15 PM)
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Bench Press (Dumbbell, Incline)

1RM: 79.4×2

Ttl Weight: 1,350

Ttl Reps: 9

Avg Weight: 150

1 75×2 × 3 90 94% 33.3%
2 75×2 × 3 90 94% 33.3%
3 75×2 × 3 90 94% 33.3%

2 Chin-ups (Front, Close Grip)

Body Weight ⊕

1RM: 222+70

12/7/13: 222+88

Ttl Weight: 5,304

Ttl Reps: 22

Avg Weight: 241.1

1 × 5 60 72% 20.9%
2 × 5 90 72% 20.9%
3 × 3 90 72% 12.6%
4 +25 × 3 90 80% 14.0%
5 +45 × 3 90 86% 15.1%
6 +70 × 1 90 94% 5.5%
7 +70 × 1 90 94% 5.5%
8 +70 × 1 90 94% 5.5%

3 Machine Chest Press (Incline)

1RM: 100

Ttl Weight: 750

Ttl Reps: 15

Avg Weight: 50

1 25 × 5 60 25% 16.7%
2 45 × 5 60 45% 30.0%
3 70 × 3 60 70% 28.0%
4 90 × 1 60 90% 12.0%
5 100 × 1 60 100% 13.3%
6 100 60 100% 0.0%

4 Preacher Curls – Hammer

Very easy

1RM (1)

Ttl Weight: 1,580

Ttl Reps: 30

Avg Weight: 52.7

1 35 × 12 60 26.6%
2 60 × 10 60 38.0%
3 70 × 8 60 35.4%

12/24/13 – All exercises (lb)

Total weight 8984 lb
Lats 5304 lb
Pecs 2100 lb
Biceps 1580 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Trapezius (Traps), Posterior Deltoids (Rear Delts), Shoulders


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

CSD StrongDad Program: Dec. 22, ’13 – Flashback To Jake “The Snake” Roberts

JakeTheSnake

I can’t kick it about my workout, because I was just excited about the song that popped up on my playlist while I was training. I wasn’t expecting Jake The Snake’s theme song to come on as I was getting ready for a set of dips, but boy did that get me hyped for my set!

Piledriver

I was a big wrastlin’ fan in the ’80’s (along with my cousin Heavy T) and Jake’s DDT was one of my favorite finishing moves. Off the top of my head, I can’t think of anyone who had a quicker move than he did. The Pile-Driver was fast. The Figure-Four took too long to set up and flying off the rope was risky and took forever as well. But the DDT could be slapped on an opponent immediately.

flair-figure4_1206122344

So yes, I had a quick workout today. You can see that below.

Jimmy-Superfly-snuka

 

 

But check out the following vids and go back in time with me! And if you like, let me know your favorite “finishing move” in the comments section.

 

Anybody remember Saturday Night Main Event? I enjoyed this more than any Monday Night Football game (okay, except for maybe the ’85 Bears vs. Dolphins).

Sun, Dec 22, 2013   0:39 (8:32 AM – 9:11 AM)
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Squat – Barbell Bottoms Up

Failed on first attempt

1RM: 343.2

Ttl Weight: 5,660

Ttl Reps: 28

Avg Weight: 202.1

1 85 × 5 120 25% 7.5%
2 135 × 5 120 39% 11.9%
3 185 × 5 60 54% 16.3%
4 225 × 3 120 66% 11.9%
5 275 × 3 120 80% 14.6%
6 305 × 2 120 89% 10.8%
7 305 × 5 120 89% 26.9%

2 Chest Dips (Parallel Bars)

Body Weight ⊕

90% Day

1RM: 221+125

12/7/13: 221+134

Ttl Weight: 5,279

Ttl Reps: 19

Avg Weight: 277.8

1 × 5 60 62% 20.9%
2 +45 × 5 60 75% 25.2%
3 +70 × 3 60 82% 16.5%
4 +90 × 3 60 88% 17.7%
5 +125 × 1 90 97% 6.6%
6 +125 × 1 90 97% 6.6%
7 +125 × 1 60 97% 6.6%

12/22/13 – All exercises (lb)

Total weight 10939 lb
Front Thighs 5660 lb
Glutes 5660 lb
Pecs 5279 lb

Other exercised muscles: Hamstrings (Rear Thighs), Triceps, Anterior Deltoids (Front Delts), Rectus abdominis (Abs)

CSD StrongDad Program Dec. 20: This Week Is Finally Over, Now Lets Go Lift Something Heavy

Looks like Terry Crews is a Hammer Strength fan as well. Crews definitely makes my list of Bros I'd like to train with one day.

Looks like Terry Crews is a Hammer Strength Hi-Row  fan as well. Crews definitely makes my list of Bros I’d like to train with one day

…and I’m glad about it!

After a hectic week in the office, my sleep hasn’t been the best and I thought about skipping today. However, what a way to celebrate the week being over than hitting the gym?

“My” power rack was taken when I arrived as the gym was rather busy. Therefore, I started with the Hammer Hi-Row. Does the strength gained with heavy deadlifts cross-over to other exercises? Well, in every “test”, it certainly seems that way. I had not performed the Hi-Row in quite a while and I blew away my past 1RM.

After that, the dude in the power rack left, so I left high-tailed it on over and grabbed it before someone else did. I was nice and left it after Rack Dead’s because I know another guy wanted to come on over and use it. Therefore, I finished with Smith Machine shoulder presses instead of Military Presses.

So needless-to-say, with hi-rows and rack deads, my lats will be talkin’ to me when I get out of bed tomorrow!

latpulldown_latshot

Weight: 221

Sleep: Shallow 7hrs.

90% Day

Fri, Dec 20, 2013
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Rack Deadlifts

1RM: 575

12/4/13: 635

Ttl Weight: 8,320

Ttl Reps: 24

Avg Weight: 346.7

1 225 × 5 90 35% 13.5%
2 275 × 5 90 43% 16.5%
3 315 × 5 90 50% 18.9%
4 365 × 3 90 57% 13.2%
5 405 × 1 90 64% 4.9%
6 495 × 1 90 78% 5.9%
7 525 × 1 90 83% 6.3%
8 575 × 1 90 91% 6.9%
9 575 × 1 90 91% 6.9%
10 575 × 1 90 91% 6.9%

2 Hammer Lat Pulldown

1RM: 225

Ttl Weight: 2,985

Ttl Reps: 29

Avg Weight: 102.9

1 45 × 10 60 20% 15.1%
2 90 × 5 60 40% 15.1%
3 115 × 5 60 51% 19.3%
4 135 × 3 60 60% 13.6%
5 165 × 3 60 73% 16.6%
6 180 × 1 60 80% 6.0%
7 205 × 1 60 91% 6.9%
8 225 × 1 60 100% 7.5%

3 Shoulder Press (Smith Machine)

1RM: 164.6

Ttl Weight: 1,510

Ttl Reps: 12

Avg Weight: 125.8

1 90 × 5 60 55% 29.8%
2 140 × 3 60 85% 27.8%
3 160 × 1 60 97% 10.6%
4 160 × 1 60 97% 10.6%
5 160 × 2 60 97% 21.2%

12/20/13 – All exercises (lb)

Total weight 12815 lb
Lats 11305 lb
Lower Back 8320 lb
Front Delts 1510 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Triceps, Pectoralis (Pecs), Lateral Deltoid (Side Delts), Rectus abdominis (Abs), Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs), Posterior Deltoids (Rear Delts)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

CSD StrongDad Program: 12-18-13 – Letting Off Some Steam

LouSideShot-272x300

Now this is a side profile!

Car issues today had me not in the best of moods. After all, I already hate living in a cold weather place, and that dislike grows even stronger when you’re out in the cold trying to get a car started. So that’s the bad part.

The good part? The car died in the driveway as I was getting ready for work. On Monday it died on me on the way to work, it was two-degrees outside, and I had a suit on for a can’t miss presentation I had to give.

Also, I was able to make it into the gym instead of tomorrow. So, planning ahead like all gym-rats should, I should be able to hit it Wed, Fri. and Sun.

So today was the day to hit legs and my power rack was taken (notice I said, “my”? Because when I enter, I own it) but not today! Some other cats had it locked down and it was all good as they weren’t doing curls or anything.

My eating has been on point over the last week or so. So I’m proud of my 221.5, cause that’s not pizza weight!

Sleep: 6 hours

The order was actually: Leg Press, Dips, then Reverse Curls – 80% Max Day

Wed, Dec 18, 2013
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Chest Dips (Parallel Bars)Body Weight ⊕

1RM: 221.5+115

12/7/13: 221.5+133.5

Ttl Weight: 4,460.5

Ttl Reps: 17

Avg Weight: 262.4

1 × 5 60 62% 24.8%
2 +25 × 5 60 69% 27.6%
3 +45 × 3 60 75% 17.9%
4 +90 × 1 60 88% 7.0%
5 +115 × 1 60 95% 7.5%
6 +115 × 1 90 95% 7.5%
7 +115 × 1 60 95% 7.5%

2 Reverse Arm Curls (Barbell)

1RM (1)

12/12/13: 95.6

Ttl Weight: 1,910

Ttl Reps: 30

Avg Weight: 63.7

1 55 × 12 60 58% 34.6%
2 65 × 10 60 68% 34.0%
3 75 × 8 60 78% 31.4%

3 Leg Press (45¬∞)

1RM: 710

12/2/13: 874.3

Ttl Weight: 10,660

Ttl Reps: 35

Avg Weight: 304.6

1 90 × 10 90 10% 8.4%
2 180 × 5 120 21% 8.4%
3 270 × 5 120 31% 12.7%
4 360 × 5 120 41% 16.9%
5 450 × 3 120 51% 12.7%
6 540 × 3 120 62% 15.2%
7 610 × 1 180 70% 5.7%
8 710 × 1 180 81% 6.7%
9 710 × 1 180 81% 6.7%
10 710 × 1 180 81% 6.7%

12/18/13 – All exercises (lb)

Total weight 17030 lb
Front Thighs 10660 lb
Glutes 10660 lb
Pecs 4461 lb
Forearms 1910 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Biceps, Hip Adductors (Inner Thigh), Calves, Trapezius (Traps), Hamstrings (Rear Thighs)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

CSD StrongDad Program: 12-15-13 Sleep Does The Body Good – Part II

Men who are unhappy, like men who sleep badly, are always proud of the fact.
Bertrand Russell 

BigHomie_IMG_0680_Fotor

I normally never lift weights two days in a row. However, I’m just too busy and mentally stressed during the work-week. Combine this with the 5 1/2 – 6 1/2 hours of sleep I get each night, and it’s just too hard to feel optimal when it’s time to train. Therefore, I may start lifting on Saturday, Sunday, and only again on Thursday. Generally, I get a decent night’s rest the night before and my calories are increased on the weekend, so why not put them to use?

Today was a 90% day, so I pushed it a bit more than I so far this week. Best exercise of the day? Weighted chins! One rep with 55 lbs…no problem!

I have a long way to go to catch up with this guy!

I have a long way to go to catch up with this guy!

Weight: 220

Sleep Time – 8 hrs.

Sun, Dec 15, 2013   0:24 (1:15 PM – 1:39 PM)
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Machine Chest Press (Seated)

1RM: 112.5

Ttl Weight: 1,480

Ttl Reps: 19

Avg Weight: 77.9

1 45 × 5 90 40% 15.2%
2 70 × 5 90 62% 23.6%
3 90 × 3 90 80% 18.2%
4 100 × 3 90 89% 20.3%
5 110 × 1 90 98% 7.4%
6 112.5 × 1 90 100% 7.6%
7 112.5 × 1 90 100% 7.6%

2 Chin-ups (Front, Underhand)Body Weight ⊕

1RM: 220+27.5

Ttl Weight: 3,765

Ttl Reps: 17

Avg Weight: 221.5

1 × 5 90 89% 29.2%
2 × 5 90 89% 29.2%
3 × 3 90 89% 17.5%
4 × 3 90 89% 17.5%
5 +25 × 1 90 99% 6.5%
6 89% 0.0%
7 89% 0.0%

3 Bench Press (Dumbbell, Incline)

1RM: 79.4×2

Ttl Weight: 1,350

Ttl Reps: 9

Avg Weight: 150

1 75×2 × 3 90 94% 33.3%
2 75×2 × 3 90 94% 33.3%
3 75×2 × 3 90 94% 33.3%

4 Arm Curls (Dumbbell, Incline)Notch on 7

1RM (1)

Ttl Weight: 1,500

Ttl Reps: 30

Avg Weight: 50

1 25×2 × 12 60 40.0%
2 25×2 × 10 60 33.3%
3 25×2 × 8 60 26.7%

5 Chin-ups (Front, Close Grip)Body Weight ⊕

1RM: 220+55

12/7/13: 220+90

Ttl Weight: 4,580

Ttl Reps: 20

Avg Weight: 229

1 × 5 60 71% 24.0%
2 × 5 90 71% 24.0%
3 × 3 90 71% 14.4%
4 × 3 90 71% 14.4%
5 +25 × 1 90 79% 5.3%
6 +45 × 1 90 85% 5.8%
7 +55 × 1 90 89% 6.0%
8 +55 × 1 90 89% 6.0%

12/15/13 – All exercises (lb)

Total weight 12675 lb
Lats 8345 lb
Pecs 2830 lb
Biceps 1500 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Trapezius (Traps), Posterior Deltoids (Rear Delts), Forearm muscles (Forearms)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

h this guy!

CSD StrongDad Program: 12-14-13 Sleep Does The Body Good

Boyer was one of the smartest old school bodybuilders of all-time!

Boyer was one of the smartest old school bodybuilders of all-time!

“Next, design a workout program that will lead
to the achievement of that first sub-goal.

Include light, heavy and medium workouts.
You don’t need to go heavy all the time.
Remember, every workout is part of a chain
of workouts, leading TOGETHER to great 
results.

Then implement your plan.

That’s an example of long term program
planning — and it’s an example of
championship thinking.

And it’s how to climb to the very top of
the Iron Mountain.

You do it with paper, pencil and iron.”

Brooks Kubik – http://www.dinosaurtraining.blogspot.com/

 

Weight: 218.5

Sleep: 8.25!!!!! First time in months!

Sat, Dec 14, 2013   0:39 (12:00 PM – 12:39 PM)
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Rack Deadlifts

1RM: 613.2

12/4/13: 635

Ttl Weight: 16,595

Ttl Reps: 41

Avg Weight: 404.8

1 225 × 5 90 35% 6.8%
2 275 × 5 90 43% 8.3%
3 315 × 5 90 50% 9.5%
4 365 × 5 90 57% 11.0%
5 405 × 5 90 64% 12.2%
6 495 × 1 90 78% 3.0%
7 545 × 5 90 86% 16.4%
8 545 × 5 90 86% 16.4%
9 545 × 5 90 86% 16.4%

2 Shoulder Press (Barbell)

1RM: 163.1

12/2/13: 170

Ttl Weight: 2,415

Ttl Reps: 17

Avg Weight: 142.1

1 135 × 5 90 79% 28.0%
2 145 × 5 90 85% 30.0%
3 145 × 4 90 85% 24.0%
4 145 × 3 90 85% 18.0%

3 Machine Seated Rear Raises

1RM: 203.3

Ttl Weight: 3,675

Ttl Reps: 21

Avg Weight: 175

1 175 × 10 60 86% 47.6%
2 175 × 6 60 86% 28.6%
3 175 × 5 60 86% 23.8%

12/14/13 – All exercises (lb)

Total weight 22685 lb
Lats 16595 lb
Lower Back 16595 lb
Rear Delts 3675 lb
Front Delts 2415 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Triceps, Pectoralis (Pecs), Lateral Deltoid (Side Delts), Rectus abdominis (Abs), Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

 

 

CSD StrongDad Program: 85% Effort Day: Training for Those CSD’s Over 40 Is All About the Pace

allow-me-to-introduce-you-to-the-concept-of-oldmanstrength-son

“Consider the following. What are the two most popular topics for articles in the muscle magazines? The first is how to gain massive amounts of muscular bodyweight as quickly as possible. The second is the even more popular article about building big arms in record time. Those are fine for the younger guys-the scrawny toothpicks who are desperate to pack on some serious muscle mass – but the don’t speak to those of us who have labored long years in the Iron Mines and who are plenty big already. Nor does it speak to those of us who work long hours at our job – support our families and who struggle with struggles with issues like how to pay the bills or how to put the kids through college-who have limited time and energy for training-and who are more interested in how to train for lifelong strength and health than in how to gain 30 pounds of muscle in six weeks.”

Except from Gray Hair and Black Iron by Brooks Kubik

I tried a new exercise today. Instead of full squats that I can do at home when the weather’s warm, I’ve decided to try to squat from the bottom position or “pins” (in my rack, it’s the rails). Definitely a change of pace, but felt much safer and overall but it’s going to take some adjustment as time goes on and the weight increases. We’ll see if it’s a keep or if I switch to front squats (I have poor wrist flexibility so that may be the last resort), the zercher squat or full-back squats.

Thu, Dec 12, 2013   0:40 (8:44 AM – 9:24 AM)
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Squat – Barbell Bottoms Up

1RM: 331.9

Ttl Weight: 7,375

Ttl Reps: 35

Avg Weight: 210.7

1 85 × 5 120 26% 5.8%
2 135 × 5 120 41% 9.2%
3 185 × 5 120 56% 12.5%
4 225 × 5 120 68% 15.3%
5 275 × 5 120 83% 18.6%
6 275 × 5 120 83% 18.6%
7 295 × 5 120 89% 20.0%

2 Chest Dips (Parallel Bars)

Body Weight ⊕

1RM: 222.5+129.1

12/7/13: 222.5+132.5

Ttl Weight: 6,512.5

Ttl Reps: 23

Avg Weight: 283.2

1 × 5 60 63% 17.1%
2 +45 × 5 60 75% 20.5%
3 +90 × 3 60 88% 14.4%
4 +90 × 5 60 88% 24.0%
5 +90 × 5 60 88% 24.0%

3 Reverse Arm Curls (Barbell)

Barely made 5 on the last set!

1RM: 95.6

9/19/13: 110.3

Ttl Weight: 2,040

Ttl Reps: 32

Avg Weight: 63.8

1 45 × 12 60 41% 26.5%
2 65 × 10 60 59% 31.9%
3 85 × 5 60 77% 20.8%
4 85 × 5 60 77% 20.8%

12/12/13 – All exercises (lb)

Total weight 15928 lb
Front Thighs 7375 lb
Glutes 7375 lb
Pecs 6512 lb
Forearms 2040 lb

Other exercised muscles: Hamstrings (Rear Thighs), Triceps, Anterior Deltoids (Front Delts), Biceps, Rectus abdominis (Abs), Trapezius (Traps)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

CSD StrongDad Program: Intensity Cycling

Curling-In-Squat-Rack-Meme

 

 

Yesterday I had the second workout in the new phase. I actually included an isolation movement (incline dumbbell curls) and my arms are sore. I included the exercises just to lessen the intensity a bit so understand, that’s exactly what is going on, less intensity. It’s not about being sore!

I want you to think about this: Do your really think that curling some 30 lbs. dumbbells produces more results than a 600+ rack deadlift that produced no soreness at all? Of course not! Therefore, I just want you to think about that a bit the next time you gauge the effectiveness of your workout on muscle soreness.

Below is a chart of how I plan to dial back my intensity over the next eight weeks:

Weekly Percentage Plan

Low 

Medium

Heavy

Week One

75

85

100

Week Two

85

100

75

Week Three

100

75

85

Week Four

75

85

100

Week Five

85

100

75

Week Six

100

75

85

Week Seven

75

85

100

Week Eight

85

100

75

This worked wonderfully last phase as overall, I’m injury free and was getting stronger and stronger throughout the program. Therefore, the “intensity” rotation stays.

Last nights routine was performed at the commercial gym. It wasn’t very busy, but I must say, the workout didn’t feel that hard at all as I didn’t use a barbell in the entire routine and used a machine. This is the type of program I’ve been performing over the last ten years (originally chins were to be used but I left my big-boy-belt at home so I used the lat machine) and if felt easy, perhaps that’s why my progress has been less than I’ve desired.

Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Machine Chest Press (Seated)

1RM: 104.1

Ttl Weight: 2,187.5

Ttl Reps: 30

Avg Weight: 72.9

1 45 × 10 90 43% 20.6%
2 70 × 5 90 67% 16.0%
3 92.5 × 5 90 89% 21.1%
4 92.5 × 5 90 89% 21.1%
5 92.5 × 5 90 89% 21.1%

2 Bench Press (Dumbbell, Incline)

1RM: 78.8×2

Ttl Weight: 2,600

Ttl Reps: 20

Avg Weight: 130

1 50×2 × 5 90 63% 19.2%
2 70×2 × 5 90 89% 26.9%
3 70×2 × 5 90 89% 26.9%
4 70×2 × 5 90 89% 26.9%

3 Arm Curls (Dumbbell, Incline)

1RM (1)

Ttl Weight: 1,800

Ttl Reps: 30

Avg Weight: 60

1 30×2 × 12 60 40.0%
2 30×2 × 10 60 33.3%
3 30×2 × 8 60 26.7%

4 Pulldowns (Front, Wide-Grip)

1RM: 168.8

Ttl Weight: 3,450

Ttl Reps: 30

Avg Weight: 115

1 70 × 10 60 41% 20.3%
2 100 × 5 90 59% 14.5%
3 150 × 5 90 89% 21.7%
4 150 × 5 90 89% 21.7%
5 150 × 5 90 89% 21.7%

12/10/13 – All exercises (lb)

Total weight 10038 lb
Pecs 4788 lb
Lats 3450 lb
Biceps 1800 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Forearm muscles (Forearms), Trapezius (Traps), Posterior Deltoids (Rear Delts)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

CSD StrongDad Program: Holiday Season Mad Crush Journal – A New Cycle Begins!

new-and-improved

I started a new lifting cycle (not the other kind of cycle you CSD Muscleheads!)

Below is what I’ve put together:

Day One
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013 Performed ____________
Exercise Weight
(lb)
Reps Performed
1 Machine Chest Press (Seated)

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

2 Chin-ups (Front, Underhand)

Body Weight ⊕

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

3 Bench Press (Dumbbell, Incline)

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

4 Arm Curls (Dumbbell, Incline)

1 × 12
2 × 10
3 × 8

 

Day Two
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013 Performed ____________
Exercise Weight
(lb)
Reps Performed
1 Rack Deadlifts

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

2 Shoulder Press (Barbell)

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

3 Lateral Raises (Cable)

1 × 12
2 × 10
3 × 8

 

Day Three
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013 Performed ____________

 

Exercise Weight
(lb)
Reps Performed
1 Zercher Squat

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

2 Chest Dips (Parallel Bars)

Body Weight ⊕

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

3 Reverse Arm Curls (Barbell)

1 × 5
2 × 5
3 × 5
4 × 5
5 × 5

CSD StrongDad Program: Holiday Season Mad Crush Journal – Dec 4, 2013 – Feeling Like Franco

IMG_1389

With my gym’s plates, they really make a fella feel like Franco as I can only fit one more 45 on the bar…and I’ll be doing that in early 2014 for sure!

 

Deadlifting in the early morning, you never know how fresh the back is going to be that early. However, when you’re at the commercial gym, you’re often at the mercy of the free power rack. I walked in, saw it was free, and made a beeline.

The first few warm up sets reminded me of the heavy leg presses on Monday. However, I gained an early mental victory when I was able to continue with no straps to 490 lbs.. I remember when no straps to 315 was a struggle.

I thought I was close to a record last workout with 585 lbs., and after checking the record books, I was right there at the door. I knew 600 lbs. was uncharted territory, so I was thinking about that number when I went to bed last night actually. I extended my rest period a bit, load up with 605, POW, it felt smooth as butter! I couldn’t believe it and since it’s the last workout of this phase, I gotta go for more. So I rest another 3 min., waltzed up with my usual pre-pull ritual and pulled 635 lbs. with barely a stutter! Yes, it was tempting to go for more, but all phase I’ve been leaving enough in the tank to return for another day and that wise thinking has been working so I’m going to keep with that attitude now.

The result of the program?

Check out the progress over the last 3 months:

IMG_1394

 

 

 

 

 

 

 

 

 

 

 

 

 

Of course it’ll feel better when I can be like Franco and have the bar bending from the floor.

franco-420x215

 

 

 

 

 

 

 

Next up: Barbell curls –  The results after 10 weeks:

IMG_1393

 

 

 

 

 

 

 

 

 

 

 

Lastly, my elbows were still aching, so I think they’ve had enough of heavy seated overhead extensions. But since the Smith Machine was free I was able to grab it quickly. It’s actually a good chance to see if my strength transferred to other movements as well because it’s been a while since I’ve performed the exercise. Looks like the results are all good:

IMG_1392

 

 

 

 

 

 

 

 

 

 

 

So there’s just one more workout left this week before ending this phase. One thing is clear, I need to put down more food and get more rest to take advantage of the heavier weights. I’ve been in this iron game for a minute, and I have to admit that Brooks Kubik’s advice for older lifters seems right on as I’m feeling the strongest than I’ve ever been in my life. So guess what arrived in the mail today…

51Qax8fSRgL._SY300_

 

I can’t wait to dig in and soak up the knowledge for the next phase!

Today’s Final Score:

12/4/2013 – 6 Hrs. of Sleep! Weight: 218.8 Set Reps Weight
Rack Deadlifts 1 10 135
2 5 225
3 5 275
4 3 315
5 3 365
6 1 405
7 1 495
8 1 545
9 1 585
10 1 605
  11 1 635
Barbell Curls 1 5 45
2 3 85
3 3 125
  4 2 125
Reverse Grip Smith Machine Press 1 5 90
2 3 180
3 3 230
  4 3 230

CSD