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Old 06-04-2012, 06:09 PM
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Join Date: Apr 2012
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Default olddog's routine so far

Now remember im old 55

Workout Log
Start Date May 1 2012

Weight 5/1/12 185 5/21/12 195 6/04/12 205

Test e 250 mg 5/10, 5/14, 5/17,
Test e 312mg 5/21, 5/24, 5/28, 5/31, 6/4, 6/7, 6/11, 6/14, 6/18, 6/21, 6/25, 6/28, 7/2, 7/5, 7/9, 7/12, 7/16, 7/19, 7/23, 7/26, 7/30 end
HCG 250iu 6/6, 7/5 end
Start PCT 8/13

Monday
Bench Press
May 1 2012 95 x8 95 x 8 95 x 8
May 7 2012 105 x 8 105 x 5 95 x 5
May 14 2012 105 x5 105 x 5 105 x 5
May 21 2012 135 x 5 125 x 5 115 x 5 -3
May 28 2012 135x5 125 x5 115 x5 -3
June 4 2012 135 x5 135 x5 115 x5
June 11 2012
June 18 2012 145x5 145x5 155x3
June 25 2012
July 2 2012
July 9 2012
July 16 2012

DECLINE BENCH
June 4 2012 95 x5 95 x5 95 x5
June 11 2012
June 18 2012 135x5 145x5 145 x3
June 25 2012
July 2 2012
July 9 2012
July 16 2012

Single Cable Fly
June 4 2012 45 x8 45 x8 45 x8
June 11 2012
June 18 2012 60x5x5x5
June 25 2012
July 2 2012
July 9 2012
July 16 2012



EZ Curl
May 1 2012
May 7 2012 30 x 8 30 x 8 30 x8
May 14 2012 40 x 5 40 x 5` 40 x 5
May 21 2012 40 x 8 30 x 8 20x8 10x8
May 28 2012 70 to fail 60tofail 40/30/20 failure
June 4 2012 70 60 50 40 30 20 10 to fail
June 11 2012
June 18 2012 80/70/60/50/40/30/20 all to fail drop set
June 25 2012
July 2 2012
July 9 2012
July 16 2012


Hammer BD Curls
June 4 2012 20 x 10 20 x 10 20 x 10
June 11 2012
June 18 2012 35x10x10x10
June 25 2012
July 2 2012
July 9 2012
July 16 2012

French DB Curls
June 4 2012 20 x10 20x10
June 11 2012
June 18 2012 25x10x10x10
June 25 2012
July 2 2012
July 9 2012
July 16 2012


Triceps Cable Push Downs
May 1 2012 60 x 8 60 x 8` 60 x8
May 7 2012 60 x8 60 x 8 60 x 8
May 14 2012 80x 5 80 x 5` 80 x5
May 21 2012 100 x 5 100 x 5 110 x 5
May 28 2012 100 x5 100 x5 100 x5
June 4 2012 120 x5 110 x5 100 x5
June 11 2012
June 18 2012 135x8x8x8
June 25 2012
July 2 2012
July 9 2012
July 16 2012

Concentration Curls
May 1 2012
May 7 2012
May 14 2012
May 21 2012 20 x 5 20 x 5 20 x 5
May 28 2012 missed
June 4 2012 20 x5 20 x5 20 x2
June 11 2012
June 18 2012 25x10x10x18
June 25 2012
July 2 2012
July 9 2012
July 16 2012

Cable Crunches
May 1 2012
May 7 2012
May 14 2012
May 21 2012 Full stack x 20 Full stack x 20 Full stack x 20
May 28 2012 ‘’ ‘’ ‘’ ‘’ ‘’ ‘’
June 4 2012 Full stack x 20 “””” “”””
June 11 2012
June 18 2012 full stack to fail 3 sets
June 25 2012
July 2 2012
July 9 2012
July 16 2012

Machine Crunches
June 4 2012 110 x20 100 x 20
June 11 2012
June 18 2012 140 x20 x20
June 25 2012
July 2 2012
July 9 2012
July 16 2012



Wednesday
Leg Press
May 2 2012
May 9 2012 200 x 8 200 x 8 200 x 8
May 16 2012 410 x 5 410 x 5 410 x 5
May 23 2012 450 x 5 480 x 5 500 x 4
May 30 2012 490x5 520 x5 530x5 540 x5
June 6 2012
June 13 2012 520x5 550x5 600x5 650 x5 660 x3
June 20 2012
June 27 2012
July 4 2012
July 11 2012
July 18 2012

Leg Curl
May 2 2012
May 9 2012
May 16 2012 45 x 5 45 x 5 45 x 5
May 23 2012 45 x 5 55 x 5 62.5 x5
May 30 2012 55 x5 65x5 65x3
June 6 2012
June 13 2012 75x5 70 x5 65x5
June 20 2012
June 27 2012
July 4 2012
July 11 2012
July 18 2012

Dead Lift
May 2 2012
May 9 2012
May 16 2012 200 x 5 200 x 4 200 x 3
May 23 2012 200 210 220 x 5
May 30 2012 200x5 210x5 220x5 240x5 250x5
June 6 2012
June 13 2012 200x5 250x5 300 x5
June 20 2012
June 27 2012
July 4 2012
July 11 2012
July 18 2012

Seated Row
May 2 2012
May 9 2012
May 16 2012 120 x 8 120 x 8 120 x 8
May 23 2012 130 x5 150 x5 150 x 4
May 30 2012 90x5
Bend over rows were done first this time 110x5 110x5
June 6 2012
June 13 2012 130x8x8x8
June 20 2012
June 27 2012
July 4 2012
July 11 2012
July 18 2012

Bend over Row
May 2 2012
May 9 2012
May 16 2012 100 x 5 100 x 4 100 x 2
May 23 2012 100 115 124 x 5
May 30 2012 115x5 125 x5 130x5
June 6 2012
June 13 2012 135x5 145x5 155 x5
June 20 2012
June 27 2012
July 4 2012
July 11 2012
July 18 2012




Lat Pull Downs Pin numbers
May 2 2012
May 9 2012
May 16 2012 5 x 6 pin 5 x 7 pin 5 x 8 pin
May 23 2012 missed
May 30 2012 6x8 7x8 8x6 9x4
June 6 2012
June 13 2012 pin 8 9 9 to fail
June 20 2012
June 27 2012
July 4 2012
July 11 2012
July 18 2012

Shrugs
May 2 2012
May 9 2012
May 16 2012 90 x 5 90 x 5 90 x 5
May 23 2012 90 each hand 70x5 70 x5
May 30 2012 80x8 70x5 60x5
June 6 2012
June 13 2012 100 each hand x5 x5 x3
June 20 2012
June 27 2012
July 4 2012
July 11 2012
July 18 2012

Friday
Military Press Machine
May 4 2012
May 11 2012
May 18 2012 40 x 5 40 x 5 40 x 5
May 25 2012 45x5 40x5 40x5
June 1 2012 60x5 50x5 50x5
June 8 2012
June 15 2012 90x5x5x5
June 22 2012
June 29 2012
July 6 2012
July 13 2012
July 20 2012

Upright Rows
May 4 2012
May 11 2012
May 18 2012 40 x 5 30 x 5 20 x 5 10 x 5
May 25 2012 40x5 35x5 30x5 20x5
June 1 2012 55x5 50x5 40x5 30x5 20x5
June 8 2012
June 15 2012 70/60/50/40/30/20 all to fail superset
June 22 2012
June 29 2012
July 6 2012
July 13 2012
July 20 2012

Lateral cables
May 4 2012
May 11 2012
May 18 2012 20 x 8 20 x 8 20 x 8
May 25 2012 25x8 25x8 25x8
June 1 2012 25x8 25x8 25x8
June 8 2012
June 15 2012 45x8x8x8
June 22 2012
June 29 2012
July 6 2012
July 13 2012
July 20 2012

Front cables
May 4 2012
May 11 2012
May 18 2012
May 25 2012 20x8 20x8 20x8
June 1 2012 20x8 20x8 20x8
June 8 2012
June 15 2012 35x8x8x8
June 22 2012
June 29 2012
July 6 2012
July 13 2012
July 20 2012


and im doing cardio on an orbital machine 30 min a day every day at 140 hr

Weight is at 205 I ran into a couple guys I had not seen in about 3 months They almost did not recognize me.. I guess its working



Cable Crunch
May 4 2012
May 11 2012
May 18 2012 Full stack Full stack Full stack to fail
May 25 2012 “” “” “”
June 1 2012 ‘’ ‘’ ‘’
June 8 2012
June 15 2012
June 22 2012
June 29 2012
July 6 2012
July 13 2012
July 20 2012

Last edited by olddog; 06-19-2012 at 07:44 PM.
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