Thread: MarvelNerd Old Dog Training Log

Originally Posted by MarvelNerd

Back Hypertrophy Day

Pendalay Rows 4 sets of 12 205 failed on last set at 10

Lateral Raise 4 sets of 12 25 lbs

Reverse Fly machine 4 sets of 12 100 lbs

One arm bent over row 4 sets of 12 75,80,85,90

Seated row 4 sets of 15 165 lbs

Close grip pull down 3 sets of 15 143

Dumbbell upright row 3 sets of 10 40 lbs

Single arm row 3 sets of 15 66 lbs

30 minutes of cardio

Protein 250

Carbs 125

Fats 100- a little high from the brisket I smoked I removed the fat so I tracked it a little high to compensate

55 minutes 38000 lbs of volume for my back

I just did a roast the other day. Been loving the slow cooker lately.

Originally Posted by Loomer1

I just did a roast the other day. Been loving the slow cooker lately.

The slow cooker is awesome for roasts.

I have a pit boss smoker, so I like to do pulled pork, brisket, smoked fish, and any other meat you can smoke.

Originally Posted by MarvelNerd

The slow cooker is awesome for roasts.

I have a pit boss smoker, so I like to do pulled pork, brisket, smoked fish, and any other meat you can smoke.

Thats my next step, been wanting a smoker for a while now

Originally Posted by Loomer1

Thats my next step, been wanting a smoker for a while now

I love mine. Got it about 3 years ago. Just can’t use it when it gets below 50 degrees. I just made 18 lbs of pulled pork. And 12 lbs of brisket. Trim the fat before I cook it and then remove the fat when I prep it to eat.
I would get one again.

Saturday upper body power day

Back on cruise levels 200 mg test

Will be using some preworkouts on heavy days twice a week.

Bench press sets of 5,5,5,4,4,4,4,5

205,225,265, 300 for remainder

Should Press machine 4 sets of 8 275

ISO leverage row 4 sets of 8 455lbs

Pendalay Rows 4 sets of 5 245 lbs

Wide grip curls 4 sets of 8

French Press 3 sets of 8 130lbs

Pull ups few sets of 4

80 minutes including warm up time

43000lbs of volume

Lower body Power day

Preworkout Redcon1 Total War
Enchanted Labs Dbol/TNE
Great mix for a heavy day

Pretty confident I will hit a couple reps of 500 in June. My son is home for the summer and with me in the gym also.

Sets of 5 last set was for 7. After deload and deep tissue work I will throw on 500.

Squats 225, 265, 315, 365, 375, 385, 405

Hack Squats 3 sets of 8 365

Machine Calf Raises 3 sets of 8 275

Seated calf raises 3 sets of 8 225

Leg extension 3 sets of 8 200,210,220

Single leg Lying Curl 3 sets of 8 80 lbs

Protein 250 g

Fat 70 g

Carbs 150-200 grams

Around 2500-2700 calories

40000 lbs of volume 75 minutes

Back hypertrophy Day

Pendalay Rows 4 x12 205 lbs
Superset
Machine Reverse Fly 4 x12 110 lbs

My rear delts are dead

Cable seated row 4x15 183lbs with stretch
Superset
Lateral Raise 4 x12 25 lbs

Bent over one arm row 4 x12 85,90,95,100 lbs
Superset
Mid width grip mag pull-down 4x10 143 lbs

Dumbbell upright row 3x12 45 lbs
Superset
One arm row 3x12 77 lbs


70 minutes 40000 lbs of volume

Protein 250
Carbs 200
Fats 70