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Spikedriver

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Had a long, nasty workout in the gym tonight:

Bench press 5x5
Lat pulldowns x3
Cable low to high pec flyes x3
Military press x3
Bent over rows x3
Rear delt flyes x4
Lateral delt raise x3
Shrugs x3
Skullcrushers x3
Barbell curls x3
Tricep pushdown x3
Hammer curls, light, x1 to exhaustion with drop set.

I am totally shot. I ought to sleep well tonight...
 

Spikedriver

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Little less demanding workout tonight:

Bench press 5x5
Shrugs x3
Bent over rows x3
Dumbbell overhead press x3
Cable low to high pec flyes x3
Lat pulldowns x3
Glute raises x2
Single leg glute raises x2
Delt lateral raise x3
Skullcrushers x3
Barbell curls x3
 

Spikedriver

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Swiss bar bench press x3
Bent over rows x3
Shrugs x3
Lateral delt raise x3
Rear delt flyes x4
Skullcrushers x3
Barbell curls x3
Cable pec flyes low to high x3
 

MoBookworm1957

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Been hiking today.
Not an intense hike, but low and slow.
Okay not real slow, that cold air makes you move a bit.
Hike a bit over 2 miles with rucksack.
Leg lifts, tip toes stretches.
 

Meerkat

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Been hiking today.
Not an intense hike, but low and slow.
Okay not real slow, that cold air makes you move a bit.
Hike a bit over 2 miles with rucksack.
Leg lifts, tip toes stretches.
You have done really good considering how much surgery your knees went through seems it really worked greaat fro you.:thumbs:
 

MoBookworm1957

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You have done really good considering how much surgery your knees went through seems it really worked greaat fro you.:thumbs:
My knees were just some of the surgeries, I've had in the last several years.
But thank you for the encouragement just the same.
And probably will have several more in the future.
 

Spikedriver

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Been hiking today.
Not an intense hike, but low and slow.
Okay not real slow, that cold air makes you move a bit.
Hike a bit over 2 miles with rucksack.
Leg lifts, tip toes stretches.
Missouri is getting cold. I'm going to be working in Polo, and staying in Cameron for a few days. Not looking forward to going to work in sub freezing weather. I wouldn't have been out hiking in the cold either, so you're doing better than me!
 

MoBookworm1957

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Missouri is getting cold. I'm going to be working in Polo, and staying in Cameron for a few days. Not looking forward to going to work in sub freezing weather. I wouldn't have been out hiking in the cold either, so you're doing better than me!
Dang, you're getting closer to where I live.
And you're right Missouri is getting colder.
Trying to get tired enough to sleep.
Didn't work, still got up every couple hours to wander around inside.
It's a brisk 19* here this morning.
Stay warm Spikedriver.
Red Rooster is good place to eat in Polo.
 
Last edited:

Spikedriver

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Dang, you're getting closer to where I live.
And you're right Missouri is getting colder.
Trying to get tired enough to sleep.
Didn't work, still got up every couple hours to wander around inside.
It's a brisk 19* here this morning.
Stay warm Spikedriver.
Red Rooster is good place to eat in Polo.
I saw the Red Rooster every morning on my way to work. We had our morning meetings at the park/rodeo arena on the south edge of Polo.

Back home now, and back to the gym. I've got 30 days to see if I can gain some strength...

Back/biceps/legs day:

Bent over rows x3
Leg press x3
Lat pulldowns x3
Barbell hip thrusts x3
Barbell curls x3
Rear delt flyes x5 light, 2 sets palms down, 2 sets palms in, 1 set palms up
EZ bar curls x2
Dumbbell concentration curl x2
 

Meerkat

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I saw the Red Rooster every morning on my way to work. We had our morning meetings at the park/rodeo arena on the south edge of Polo.

Back home now, and back to the gym. I've got 30 days to see if I can gain some strength...

Back/biceps/legs day:

Bent over rows x3
Leg press x3
Lat pulldowns x3
Barbell hip thrusts x3
Barbell curls x3
Rear delt flyes x5 light, 2 sets palms down, 2 sets palms in, 1 set palms up
EZ bar curls x2
Dumbbell concentration curl x2
Good to see you back. You and MoBook and Blues inspire me to keep going. Where is Blues?
 

Spikedriver

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Good to see you back. You and MoBook and Blues inspire me to keep going. Where is Blues?
I just did a member search for BlueZ and his name didn't come up. Then I went back through this thread and it appears he has changed his user name. So it appears that he is still with us, but just not active at the moment.
 

Meerkat

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I just did a member search for BlueZ and his name didn't come up. Then I went back through this thread and it appears he has changed his user name. So it appears that he is still with us, but just not active at the moment.
Looks like Rick has his same avatar,but not sure.Either way hope he is ok.
 

Meerkat

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Walking, exercising, changed portion size again.
Changed plate size again.
Think this one is bread plate size.
I eat out of bread plate too. But I also much off and on all day. I can't eat a big meal.
I'm still dancing and doing balance that I lost in just not doing it often for last couple months . I need the music to get me going.A real 'taking a trip without leaving the farm'.
 

Spikedriver

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Upper body today:

Bench press 5x5
Bent over rows x3
Military press x3
Lat pulldowns x3
Shrugs x3
Lateral delt raise x3
Posterior delt raise x3
Cable pec flyes low to high x3
Barbell curls x3
Cross body DB hammer curls x2
Skullcrushers x2
Close grip bench press 1x20 light
Preacher curl machine x3
Tricep extension machine x3

Legs tomorrow...
 

Spikedriver

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Ok, so I didn't do legs yesterday. I went for a little hike instead...

Legs and pulling lifts today:

Leg press x3
Bent over rows x3
Barbell hip thrusts x3
Lat pulldowns x3
Walking lunges x2
Face pulls x3
Hamstring curls x3
Glute kickbacks x2
barbell curls x3
rear delt flyes x4
EZ bar curls x3
Concentration curls x3

Not sure if I'll lift or do cardio tomorrow. Might not decide until I get to the gym...😁
 

Spikedriver

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Push lifts today - chest, shoulders, triceps:

Bench press 5x5
Shrugs x4
Seated DB shoulder press x3
Cable pec flyes x3
Swiss bar shoulder press x2
DB pec flyes x3
Lateral delt raise x3
Skullcrushers x3
Triceps pushdown x3
Seated tricep extension x3
 

Spikedriver

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Legs and pulling lifts tonight:

Leg press x3
Bent over row x3
Barbell hip thrusts x3
Lat pulldowns x3
Walking lunges x2
Face pulls x3
Barbell curls x3
Rear delt flyes x3
EZ bar curls x3
Romanian deadlift x3 (very light)
Cross body hammer curls x3
 

Spikedriver

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Chest/shoulders/triceps today:

Bench press 5x5
Seated DB overhead press x3
Shrugs x3
Skullcrushers x3
Lateral delt raise x3
Floor press x3
Cable pec flyes x3
Tricep pushdown x2
Tricep extension machine 1x20
 

Spikedriver

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Gym has new owners and is closed for remodeling until noon Friday. I got a little workout at home:

All exercises done low weight, high repetition...

Bent over rows x3
Rear delt flyes x3
EZ bar curls x3
Hammer curls x3
Resistance band lat pulldown x3

Hopefully tomorrow I can get back in the gym but I would bet the cleaning and painting will take longer than the new owners think...
 

Spikedriver

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Gym still closed. Chest/shoulders/triceps at home. All exercises are light weight, high reps...

Floor press x3
Seated Dumbbell shoulder press x3
Skullcrushers x3
Lateral delt raise x3
Shrugs x3

Can't wait til the gym reopens. Hopefully it will be open tomorrow night but I'm guessing it will be Saturday morning...
 

Spikedriver

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Back/biceps/legs:

Bent over rows x3
Leg press x3
Lat pulldown x3
Barbell hip thrusts x3
Rear delt flyes x3
Barbell curls x3
EZ bar curls x3
Glute kickbacks x3
Resistance band pull apart x3
Preacher curl machine x2 (4 dropsets)
 

Spikedriver

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Chest/shoulders/triceps last night. Light weight high volume sets:

Bench press x4
Cable chest flyes x3x12
Shoulder press 3x15
Skullcrushers 3x15
Lateral delt raise 3x15
Dumbbell chest flyes 3x12
Tricep extension machine 3x20
 

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