MarvelNerd Old Dog Training Log

**MarvelNerd** · 09-09-2023, 06:20 PM

Chest and arms

Bench press

205x 5, 225x5, 250x11, drops set 250x9 225x4 205x4 185x4 135x6

Seated DB Curl
35x12, 35x15

Decline Tricep press
110x12, 110x12 with iso hold or negative til failure

Incline bench press
155x10, 155x10 iso hold

Partial lat raises
45x12, 45x15

Decline iso chest press machine

315x10, 315x10 iso hold or negative until failure

Curls sets of 20, 20

Failure on each muscle is tough. I think I am at week 3 or so and still making some progress. Intensity over volume is a great change.

**Loomer1** · 09-10-2023, 03:25 PM

Originally Posted by MarvelNerd

Chest and arms

Bench press

205x 5, 225x5, 250x11, drops set 250x9 225x4 205x4 185x4 135x6

Seated DB Curl
35x12, 35x15

Decline Tricep press
110x12, 110x12 with iso hold or negative til failure

Incline bench press
155x10, 155x10 iso hold

Partial lat raises
45x12, 45x15

Decline iso chest press machine

315x10, 315x10 iso hold or negative until failure

Curls sets of 20, 20

Failure on each muscle is tough. I think I am at week 3 or so and still making some progress. Intensity over volume is a great change.

I gave it a try on leg day. And it was a great workout. That was one intense workout! Lol
Got my legs sore so it definitely shocked the muscles.

**MarvelNerd** · 09-10-2023, 05:16 PM

Going to do legs today. Short and sweet but I am getting stronger. About 5 more weeks and then I will switch it up again.

**MarvelNerd** · 09-10-2023, 05:19 PM

Originally Posted by Loomer1

I gave it a try on leg day. And it was a great workout. That was one intense workout! Lol
Got my legs sore so it definitely shocked the muscles.

I told my son i don’t really get sore much no matter how hard I go. Well this definitely changed that. I hit 18 reps of 315 on the second set. Failed legs press. Then the iso hold on legs extensions. I was ready to borrow a wheel chair to get to my car.

**MarvelNerd** · 09-10-2023, 07:47 PM

Leg Day

Preworkout

Tren base and Mtren with a little TNE to prevent the burn

Total war one scoop
Protein and Rice Krispies

Could instantly taste tren my throat

Standing Kickbacks 2 sets

Standing cable leg adductor 2 sets

Standing cable leg abductor 2 sets

This is a squat warm up recommended by a chiropractor who lifts heavy weights. I didn’t know they existed lol.

High bar Squats

225x8, 275x8, 335x10, 335x15

I think these higher reps are really get the lower back in shape too!

Barbell Lunges

165 3 sets of 8

Standing Machine Calf raises

275 3 sets of 10 3 second stretch on the bottom 3 second hold on top

Wide stance Leg press

585x20 2 sets

Leg extensions

1 set single leg
1 set double 180 set of 12 with 20 second iso hold to failure.

**samgraves82** · 09-12-2023, 03:25 AM

Originally Posted by MarvelNerd

Leg Day

Preworkout

Tren base and Mtren with a little TNE to prevent the burn

Total war one scoop
Protein and Rice Krispies

Could instantly taste tren my throat

Standing Kickbacks 2 sets

Standing cable leg adductor 2 sets

Standing cable leg abductor 2 sets

This is a squat warm up recommended by a chiropractor who lifts heavy weights. I didn’t know they existed lol.

High bar Squats

225x8, 275x8, 335x10, 335x15

I think these higher reps are really get the lower back in shape too!

Barbell Lunges

165 3 sets of 8

Standing Machine Calf raises

275 3 sets of 10 3 second stretch on the bottom 3 second hold on top

Wide stance Leg press

585x20 2 sets

Leg extensions

1 set single leg
1 set double 180 set of 12 with 20 second iso hold to failure.

Damn that's some squatting right there.
Bet the calves were on fire. I do DC sets for calves, t second negative and 10 seconhold in the stretch and holy fuck they get me every time.

for a list: [email protected]

**MarvelNerd** · 09-12-2023, 09:47 AM

Originally Posted by samgraves82

Damn that's some squatting right there.
Bet the calves were on fire. I do DC sets for calves, t second negative and 10 seconhold in the stretch and holy fuck they get me every time.

for a list: [email protected]

These squat sessions are killing me lol

And I think calves must be worked like this to get some results. I may be able to add to the negative but it already hurts. And you are right it hits hard every time.

**MarvelNerd** · 09-17-2023, 03:50 PM

Well I keep trying to do some stretching and soft tissue work for my left arm, but it is getting worse.

I have pronounced carpal tunnel in my left arm. Nothing is making it better.

Too much mountain biking.

Unable to lift much, but just keeping up with cardio. Have two appointments this week.

**MarvelNerd** · 09-18-2023, 09:05 PM

Deload week

40 mini of cardio

A mix of running and walking uphill on a dreadmill.

**JohnMcc** · 09-19-2023, 12:35 PM

Originally Posted by MarvelNerd

Well I keep trying to do some stretching and soft tissue work for my left arm, but it is getting worse.

I have pronounced carpal tunnel in my left arm. Nothing is making it better.

Too much mountain biking.

Unable to lift much, but just keeping up with cardio. Have two appointments this week.

I hope doc can get things right again with it. Stay positive bro