Sunday 1/28/2007
BW: 210.0

Hanging Leg Raises: 12x15 pound dumbell between feet
Adductor: 15x90
Abductor: 15x90
Hanging Leg Raises: 15x10 pound dumbell between feet
Adductor: 15x90
Abductor: 15x90
Stretching
Dumbell Pullovers across bench: 2x12x50
Eliptical Machine: 20 mins "strength" program @level 3

Tuesday 1/30/07
BW 210.0

Handstand Pushups: 5
Widegrip Pullups: 12
Dips: 16xBW+50 lbs

Incline Dumbell Press 12x70's
Hammer Stength Pulldowns 12x3 plates each side
Incline Dumbell Press 8x75's
Hammer Stength Pulldowns 8x3 plates +25 each side
Incline Dumbell Press 8x80's
Hammer Stength Pulldowns 8x4 plates each side
Cable Crossover 12x30's
Hammer Stength Pulldowns 8x4 plates each side
Cable Crossover 12x20's
Standing Dumbell Curls 12x40's
Lying Dumbell Triceps Extension 12x40's
Standing Dumbell Curls 8x45's
Lying Dumbell Triceps Extension 11x45's

Thursday 2/1/07
BW 209.5

Leg Extensions: 15x170
Leg Curl: 15x90
Leg Extensions: 10x250
Leg Curl: 15x120

ATG Squat: 8x135
ATG Squat: 3x8x175

Good Mornings: 15x45
Good Mornings: 2x12x95


Seated Calf Raise: 15x3 plates
Donkey Calf Raise: 15x2 plates each side

Seated Calf Raise: 15x3 plates
Donkey Calf Raise: 15x2 plates each side

Tuesday 2/6/07
BW 208.5

Leg Extensions: 15x170
Leg Curl: 15x120
Leg Extensions: 10x250
Leg Curl: 15x120

ATG Squat: 8x135
ATG Squat: 3x8x180

Good Mornings: 15x45
Good Mornings: 2x12x95

Wednesday 10/10/07
BW 204.5
Had my annual physical yesterday. Everything good, except

External Rotator Cuff Rotations: 2 setsx15repsx5lb dumbells
Handstand Pushups: 2 ohhh my bad shoulder!

Leg Extensions: 15x190
Leg Curl: 15x130

ATG Squat: 12x135, 8x225, 3x285 (goal was 5, but not quite up to it today!), 6x235, 6x235

Seated Calf Raises: 8x5 plates, 8x5 plates, 12x4 plates

Why do you do all that leg isolation before your squats? what does your routine look like? IE, what do you do on the different days?

Thursday 10/11/07
BW 209.0

Handstand Pushups: 2 ohhh my bad shoulder!
Wide Grip Chins: 10
Dips with 35 pounds added: 12

Standing Military Press: 12x95
One Arm Dumbell Row: 12x80

Standing Military Press: 8x115
One Arm Dumbell Row: 8x90

Standing Military Press: 7x135
One Arm Dumbell Row: 6x100

Standing Military Press: 7x135
One Arm Dumbell Row: 6x105

Dumbell Lying Triceps Extensions: 12x40's
Standing Barbell Curl: 12x70

Dumbell Lying Triceps Extensions: 12x40's
Standing Barbell Curl: 12x70

I do the iso to warm up my knees. Have torn cartilege in both knees, had surgery on the right one in 1984 to remove some of the torn bits of catiledge which kept moving around and causing problems. The warm up seems to help keep the pain in the knees down.

I generally do a 3 day split: lower/upper/cardio, any where from 4-6 days a week, depending on how busy I am and how I feel.

ok, so you don't fatigue yourself too much on the isos? It's just to warm up? that's cool.

Friday 10/12/07
BW 209.0

External Rotations: 2x15x5's
Handstand Pushups: 2 ohhh my bad shoulder!
Rest Day

Saturday 10/13/07
BW 208.5

External Rotations: 15x5's, 15x8's
Handstand Pushups: 3
Wide Grip Chins: 10
Dips with 35 pounds added: 15

70 deg Incline Dumbell Press: 12x60's
Wide Grip Chins: 4xBW+25lbs

70 deg Incline Dumbell Press: 6x75's
Neutral Grip Chins: 5xBW+25lbs

70 deg Incline Dumbell Press: 8x70's
Machine Pulldowns: 12x6 plates

Dumbell Flyes: 12x40's
Narrow Grip Pulldowns: 12x195

Dumbell Flyes: 12x40's

Lying Easy Curl Bar Triceps Extension: 13x115
Standing Barbell Curl: 12x100

Lying Easy Curl Bar Triceps Extension: 10x115
Standing Barbell Curl: 6x110

Reverse Pushups: 12xBW

I'm off to New Orleans to work a trade show this afternoon. I plan to fly home Monday evening. Don't know is my hotel has any fitness facilities. Worst case I brought my running shoes along. I don't know if there is any place to run in the French Quarter?

Walk around with a c-note sticking out of your pocket and you'll have plenty of opportunities to run in the French Quarter!

Hey dswithers, this is the first time I have seen your journal - amazing for anyone, but especially amazing for one of those rare forum members who is older than me!

13 pullups is amazing. Those are consecutive, right? And, handstand pushups... are evenmorefriggingamazing!

You got it going on. I am going to bust my butt to hopefully be like you at age 52, but I will have to start working really, really hard right now.

Yes he certainly does. Keep on going Mr. Withers......>


ROCK ON!!!!!!!


Best wishes,


Chillen

Thanks for stopping in Chillen and g8r80. I love pullups and handstand pushups. They are real "horsepower to weight ratio" type exercises, as well as working balance, coordination and core strength like nothing else. It is always nice to take some 275 pound guy who shows off benching 300+ pounds to the pullup bar and see what he can do there. Most of them can only grind out 3 or 4 if that many.

I arrived home from N'Orleans Tuesday in the wee hours of the morning, so today was my first day back at the gym since last Saturday. Didn't do much on my trip except a little stretching and 5+ miles of walking everyday, and a lot of eating and drinking.

Wednesday 10/17/07
BW 209.5

Leg Extensions: 15x170
Leg Curl: 15x130

ATG Squat: 12x135
ATG Squat: 3x8x225

Donkey Calf Raises: 12x5plates each side
Hyperextensions: 12x25 pound plate behind the head
Incline Situps: 15x10 pound dumbell behind the head

Donkey Calf Raises: 12x4plates each side
Hyperextensions: 12x25 pound plate behind the head
Incline Situps: 15x10 pound dumbell behind the head

Donkey Calf Raises: 15x3plates each side

Thursday 10/17/07
BW 206.5

Handstand Pushups: 3 ohhh my bad shoulder!
Wide Grip Chins: 11
Dips with 35 pounds added: 12

Standing Military Press: 12x95
Narrow Grip Pull Down: 12x200

Standing Military Press: 8x135 these don't hurt my bad shoulder like handstand pushups! go figure?
Hammer Strength Wide Grip Pull Down: 12x3plates each side - somebody was on the pull down station so I had to do something else this set

Standing Military Press: 8x135
Narrow Grip Pull Down: 8x240

Standing Military Press: 8x135
Narrow Grip Pull Down: 6x260

Cybex Triceps Extension Machine: 15x90
Standing Barbell Curl: 12x70

Triceps Cable Press Down: 12x72.5 somebody was on the Cybex machine so I had to do something else this set, there were only like 4 other people in the weight room, and it is a big weight room, actually 2 rooms, why do they always have to steal the machine I was using before I am done with it?
Standing Barbell Curl: 12x70

Cybex Triceps Extension Machine: 15x90

Saturday 10/20/07
BW 208.5

SLDL 12x135
Leg Extension 15x190
Leg Curl 15x130

SLDL 8x225, 5x315, 5x315

Seated Calf Raise: 10x5plates
Hanging Leg Raise: 12x10lb dumbell between feet

Seated Calf Raise: 8x5plates
Hanging Leg Raise: 12x10lb dumbell between feet

Seated Calf Raise: 12x4plates
Hanging Leg Raise: 15

Seated Calf Raise: 12x4plates