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Child Item

Getting stronger getting older

Dtp1979

Looking at other logs on here and looking at the progress people have made from page 1 to now has prompted me to try this too. It'll keep me focused too hopefully.

Age 37
Weight 80kg Ish
Height 6'1

I've always gone to the gym on and off over the years, never doing a program or compound lifts. Typical go from one machine to the next.
I decided to do Hanleys " want a simple program to get stronger "
I'm nearly finished up a 3rd phase of this and not sure what to do next.

My goals are to get stronger and put on muscle and keep bodyfat low enough. I'll be happy with a 4 pack
Most important goal is to stick to it and not get lazy
I've about 2 weeks left in the program.

Current stats so far for 1RM
TB Deadlift went from 170 to 190
Squat 85 up to 120
Ohp 50 up to 55
Bench 75 up to 85
This third phase % are calculated off my latest 1RM. The heavier weights are making it much tougher.
Finally, if anybody has any advice, ideas or criticisms please feel free to tell me as I'm still new to all this.
My last workout:

Deadlift 16/12/16
Warmup
A 90% 5x3 170kg

B RDL 5x8 110kg

C leg press 5x8. 110kg

D calf raise. 4x12. 110kg

E leg curl 4x12. 70kg
S/s with bicep curls

F Hip thrusts 4x12. 100kg

More bicep curls 3x12

I usually do calf raises after the leg press simply because it's handy as I'm already on the machine and the bar is loaded.
Most times I try to do 3 core excersises while resting between sets. So today I did 3 1min planks mixed in with B' rest
3 x 15 leg raises mixed in with C
4 x 12 feet on ball and roll towards tummy thingys. No idea what theyre called.

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Alf Veedersane

Dtp1979 wrote: »

Cutting vegetables in a hurry

Ah I see.

Well, for future reference, it should be a palm-sized serving of protein and a thumb of fat....not a thumb of protein...

Dtp1979

Deadlifts

100kg x 5
130kg x 3
150kg x 3 x 5

Note to self, A cut thumb has zero impact on deadlifting. Same weight/reps as the last day. I felt set 2 was really solid. Really kept my back straight and tight. Slow but solid reps

Bb shrugs paused
110kg x 4 x 10

Slow decent and 2 second pause. Pumpolicious

Cable rev flys
Tricep half dip thingys

Dtp1979

Squat

100kg x 5
115kg x 5
130kg x 3
135kg x 3

Little or no time today. My right shoulder is starting to bother me with these squats. Still, the heaviest triple I’ve done in a looonngg time

Dtp1979

Dreadful week last week with work. Nothing worked out and the gym suffered because of it.

Deadlifts

100kg x 5
130kg x 3
145kg x 3
160kg x 3 x 3

Deadlifts keep surprising me. These were pretty manageable. Concentrating a lot on pushing my feet into the floor seems to help, a lot.

Ohp

Bar x 3 x 10

More of a warmup for my stiff shoulder than anything else

Squat

80kg x 5
100kg x 3
120kg x 3
130kg x 3

Don’t know what possessed me to squat. I did. It was handy. Shoulder is annoying me now.

Close grip lat pull down

65 x 10
75 x 8
85 x 6
95 x 4

Dtp1979

Ohp

Bar x 10
30kg x 10
35kg x 8
40kg x 6

Db Rev flys 8kg x 3 x 10

Lat raises 8kg x 3 x 10

I said I’d go into squats with warm shoulders. Did a few sets of shoulder dislocaters in between. Let’s see how squats go...

80kg x 5
100kg x 3
120kg x 3
130kg x 3
140kg x 2

Shoulder was a little less tight. Still not pain free. All the weights moved well except the very last rep. I leaned way too forward and turned a 7 into a 10. Doing so made me expend all energy for a 3rd rep, which was definitely on the cards.
Really really happy to be back to 140kg x 3 rep range. It’s been a long time since I moved that kinda weight for 3

Dtp1979

Ohp

Ohp and db Rev flys

Nothing worth recording really. Just working up a good pump to loosen up the shoulders before squatting. Work and baby have consumed huge amounts of time and I’m struggling to fit the gym in.

Squat

60kg x 6
80kg x 3
100kg x 3
120kg x 2
130kg x 2
140kg x 2
150kg x 1

I was in no humour for reps today. That’s the heaviest squat I’ve done in a year so I’ll take it as somewhat of a pb. Kinda got a little stuck coming out of the hole but I don’t think it was sloppy and I reckon 160 was in me. I’m actually not Far off my old strength which is surprising. Thinking of doing a few cycles of 531 to get me back to the routine

Dtp1979

I’ve been doing a variety of DB bench, skull crushers, Rev flys at home on the in between days. I’m going to re introduce neck training too as my neck training contraption has been throwing me dirty looks lately.

[Deleted User]

neck training??

Dtp1979

bluewolf wrote: »

neck training??

Yea neck training. Similar to boss arky. I bought a head strap specifically for neck movements and I altered it by using different Pilate bands which increase or decrease resistance as needed. Then I fixed it to the wall.

Alf Veedersane

Dtp1979 wrote: »

Yea neck training. Similar to boss arky. I bought a head strap specifically for neck movements and I altered it by using different Pilate bands which increase or decrease resistance as needed. Then I fixed it to the wall.

What's the carryover to the squat? :pac:

Dtp1979

Alf Veedersane wrote: »

What's the carryover to the squat? :pac:

.0002% carryover.

I used to have a 14.5” neck and looks scrawny with it. When I started MMA, I incorporated neck training into it and it filled my neck out to 17” which helped with chokes etc and I preferred the fuller look. Unfortunately I let the neck work slide over the years but the size remained for the most part

Alf Veedersane

Dtp1979 wrote: »

.0002% carryover.

I used to have a 14.5” neck and looks scrawny with it. When I started MMA, I incorporated neck training into it and it filled my neck out to 17” which helped with chokes etc and I preferred the fuller look. Unfortunately I let the neck work slide over the years but the size remained for the most part

Ah. Makes more sense in relation to MMA

Dtp1979

Alf Veedersane wrote: »

Ah. Makes more sense in relation to MMA

Totally. Now days it’s purely for vanity, and for my return to MMA, that I’ll never make

Dtp1979

I’ve been tipping away with my adjustable dumbbells at home. Not a whole lot to report on. I bought a leg extension/leg curl contraption to see if it would fit on to my bench. It didn’t. 2 hours later with the help of a drill and grinder and it fits like it was made for it

. Added bonus I just discovered is the if I hold on to the leg curl bar it’s perfect for seated rows too, and bicep preacher curl thingys

Alf Veedersane

What adjustable DBs did you get?

Dtp1979

Alf Veedersane wrote: »

What adjustable DBs did you get?

5 - 40kg so it’s pretty much all I’d ever need. I can’t see myself ever growing out of 40kg

Alf Veedersane

Dtp1979 wrote: »

5 - 40kg so it’s pretty much all I’d ever need. I can’t see myself ever growing out of 40kg

Bowflex?

Saw a decent price on them during the week but saw one or two less than glowing reviews here about durability so didn't go for it.

Dtp1979

Alf Veedersane wrote: »

Bowflex?

Saw a decent price on them during the week but saw one or two less than glowing reviews here about durability so didn't go for it.

Can’t see any brand name at all on them. I have them nearly a year and although they’re not getting daily use, I have given them a good few runs. As long as they’re left back into the holder gently and not fcuked in the ground I’d imagine they’d be fine

Alf Veedersane

Dtp1979 wrote: »

Can’t see any brand name at all on them. I have them nearly a year and although they’re not getting daily use, I have given them a good few runs. As long as they’re left back into the holder gently and not fcuked in the ground I’d imagine they’d be fine

Double whammy. If you can't drop them after a set and a lot of grunting, what's the point?

Dtp1979

Alf Veedersane wrote: »

Double whammy. If you can't drop them after a set and a lot of grunting, what's the point?

Yea, I feel like it’s a wasted session if i don’t see people looking at me grunting and having the ground shake under me

Alf Veedersane

Dtp1979 wrote: »

Yea, I feel like it’s a wasted session if i don’t see people looking at me grunting and having the ground shake under me

At least post it on IG/Facebook so it still counts

Dtp1979

Single Leg extension

15kg x 3 x 15 each

Single leg curl

15kg x 3 x 10

Got a great pump. I’d be at nothing use double leg as I don’t have the weights yet to force enough resistance. I went nice and slow, plenty of Squeezing at the top and the legs were like jelly after it.

Db bench

18kg x 15
22kg x 10
27kg x 4 x 10

Skull crushers 29kg x 4 x 12

I supersetted with light neck resistance work and supersetted those with feeding baby the odd ounce in between. I find it very important to start new neck work lightly or I’ll suffer in the days to follow

Dtp1979

Before and after

Dtp1979

Ffs 6 months. Where did it go. I do very little tbh. In the process of renovating an old house to sell, with the intention of buying another. Work is busy and have an 8 month old who’s about 2 weeks from taking off on her feet. The joys.

My normal gym has closed down, even though it’s a public government subsidied gym.
So, I got the finger out and joined a primarily powerlifting Gym. Loads of racks, don’t see much deadlifting space. It’s totally different from what I’m used to but I need to do something. Looking forward to getting under a bar again

Alf Veedersane

At least you'll have your cardio sorted chasing the 8-month old

Dtp1979

Alf Veedersane wrote: »

At least you'll have your cardio sorted chasing the 8-month old

Yea I’m using her for OHP at the minute but 7.5kg isn’t doing it for me.

Dtp1979

Squat

Bar x 2 x 10
40kg x 10
60kg x 6
80kg x 3
90kg x 3 x 3

Weak as a kitten. New gym, different racks so it felt strange. But not too strange cause it’s been 6 months since I saw my old rack. Technique was pretty ok but I did feel week.

Lat pulldown

60kg x 3 x 8

A serious lump of a machine. All plates, no cables. Savage.

Some v light dumbell presses

Nice gym. Racks could do with updating. Some pieces I’m looking forward to using like belt squat machine, really impressive leg press machine, GHR, seal row machine, I think

All in all, glad to be back

Alf Veedersane

I'd love if the gym I'm in had a belt squat.

Dtp1979

Alf Veedersane wrote: »

I'd love if the gym I'm in had a belt squat.

Yea it’s pretty cool. It also has a safety squat bar I think it’s called? Looking forward to it all

Alf Veedersane

Dtp1979 wrote: »

Yea it’s pretty cool. It also has a safety squat bar I think it’s called? Looking forward to it all

Even Flyefit has an SSB. They will try to fold you in half.

Belt squat is great for loading up the quads with minimal stress on lower back.