Thread: MarvelNerd Old Dog Training Log

Originally Posted by MarvelNerd

Leg day

Adductor 2x10

Abductor 2x10

Kickbacks 2x10

This was a warmup and a giant set to get blood flowing.

Squats

225x8, 275x10, 325x10, 325x15

I get to go up by 10 lbs next week
So it will be 335 for the failure sets.
I keep going up as long as I hit 12 or more on my second set.

Lunges
155x8 2 sets

Calf raises on machine

225x10 2 sets, 3 second stretch 3-4 seconds lift for time under tension.

Got to get this ankle back to 100 percent. Been nine months and it still swells up at night.

Going to keep up this training style until growth stops.

I have the same issue with my knee. Some days it's fine but then its messed up for weeks. I never get a consistent week without pretty decent pain.
Back to what you said about metzner training.
Are you just picking 1 exercise for the part of the day and doing it that way? Or each movement gets hit that way? Or just 1 movement for a bodypart then done?
I could pick 1 for each day then finish the rest my reg way.

Originally Posted by Loomer1

I have the same issue with my knee. Some days it's fine but then its messed up for weeks. I never get a consistent week without pretty decent pain.
Back to what you said about metzner training.
Are you just picking 1 exercise for the part of the day and doing it that way? Or each movement gets hit that way? Or just 1 movement for a bodypart then done?
I could pick 1 for each day then finish the rest my reg way.

Normally I would do my reg routine then smoke one body part towards the end.

This way starts with 1 working set to test the weight then total failure on the next set. All movements, which isn’t my norm either. Using iso holds when they make sense. If I get more than 12 reps on my second set I increase the weight.

I do 1 day for each major area, chest and arms, back, legs. Then I I have one day where I go in and do chest, legs, and back to near failure. Basically compound movements on that day.

I switched intensity for volume. I am sure in a while I will have to hit the volume again for growth but this is a nice change.

Originally Posted by MarvelNerd

Normally I would do my reg routine then smoke one body part towards the end.

This way starts with 1 working set to test the weight then total failure on the next set. All movements, which isn’t my norm either. Using iso holds when they make sense. If I get more than 12 reps on my second set I increase the weight.

I do 1 day for each major area, chest and arms, back, legs. Then I I have one day where I go in and do chest, legs, and back to near failure. Basically compound movements on that day.

I switched intensity for volume. I am sure in a while I will have to hit the volume again for growth but this is a nice change.

I've always thought about trying it out. The proof is there. It's a big reason why I'm not in the gym for 2hrs anymore. Think I'll give your way a go for a few weeks and see how things go.

My son hit a wall at 8 weeks. So, it is definitely one of training styles to pull out of your hat once in a while.

Back day

Reverse grip Bent over row

185 warm up less than 5 reps , did a few other pull downs and cable pulls to get the blood flowing.

235x10,245x12, 225x7, 205x8, 185x5, 135x6

Romanian Deadlift
285x12, 285x12 the bar felt like grease today.

Shrugs on calf raise machine
225x20, 275x20

I place hands on my front thigh . If I don’t I find myself bracing my hands on my hips. I want to feel the real weight.

Machine single leg curl
Set 12, set of 17 with a 2 Second iso hold. Alright I dropped it as soon as I tried to hold it.
Alternating legs, 3 reps each leg until rep 9, then two reps per leg, then single reps of I have anything left.

Leverage iso row
2 sets of 315 ten second iso hold

Cable rope pull down
165x12, drop set 187x6, 165x8, 143x6, 121x6, 110x5

Cable one arm row

88 lbs 88x12, 88x17 with iso hold

Wide grip row

209x10, drop set 209x8, 187x8, 165x 8, 143x5,121x5,110x5