My Return!

[rangers97]

I have been away from these boards for a very long time now, choosing to instead foray on another board (which will remain nameless) which seems to be dying a slow death. I don't think I have gotten a response in my journal entry for a good 2 months now. There is more action in the "open chat" section of the site than on the training areas, and that is a problem.

so I've decided to come back here to post my journals here. I haven't really read too much here yet, I am curious as to who still remembers me and who I remember, but I guess we shall find out. Hopefully there are a lot of newer members here who actively participate!

Anyway, for those that remember and for those that don't, I frequently change my workouts around, in fact too frequently. Right now I am doing a modified strength/hypertrophy approach, which is so simple that it just might work. I used to be into powerlifting, but I haven't done that type of a routine in a good year now, focusing more on just general strength. In the time since I left, I now have an almost 2 year old son who I watch during the day (yep, stay at home dad) , and he pretty much sucks the living energy right out of me, so my workouts have adjusted accordingly over the past 2 years.

anyway, with that background out of the way, now to the good stuff, the workouts!

[rangers97]

Sept 10.

RIs=90 sec on all sets

Weighted Dips
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5
BW+90 x 5

Weighted Chinups
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5
BW+35 x 5

Weight=217

Hello rangers97 and welcome back. I remember you. And and I do remember how frequently you were changing your training as you have stated. I remember when you went out and bought all this equipment for your basement/garage?? when you quit the gym scene.

Well I'll be perfectly frank with you that things are slow here too, but you will get feedback and I, for one, will certainly be following your training journey. Pullups and dips are a great upper body combo, particulary weighted. When I was training that way, past tense, I used to like doing a weighted set, then drop set to bodyweight to bang out a few more.

So again, things are a bit slow here but you will get attention. But if you want alot of attention, I suggest you walk down the street in a loin cloth after you have hypertrophied your muscles with a tough full-body workout. Maybe rub a little oil on the body for an extra glistening effect.

Another thing I remember about you - your pressing strength seemed to be greater than your pulling strength.

[Gooseneck]

Sup buddy, I remember you. Glad you found your way back to us. Still the same ole' happy family for the most part. Stick around.

[rangers97]

Originally Posted by pierini

Hello rangers97 and welcome back. I remember you. And and I do remember how frequently you were changing your training as you have stated. I remember when you went out and bought all this equipment for your basement/garage?? when you quit the gym scene.

Well I'll be perfectly frank with you that things are slow here too, but you will get feedback and I, for one, will certainly be following your training journey. Pullups and dips are a great upper body combo, particulary weighted. When I was training that way, past tense, I used to like doing a weighted set, then drop set to bodyweight to bang out a few more.

So again, things are a bit slow here but you will get attention. But if you want alot of attention, I suggest you walk down the street in a loin cloth after you have hypertrophied your muscles with a tough full-body workout. Maybe rub a little oil on the body for an extra glistening effect.

how have you been? Are you still posting a new journal for each new month? I quickly looked in your newest journal and I see you are now doing Olympic lifting? Good for you man, I would love to get into that, but unfortunately, I am just not made for that stuff, and I don't want to sacrifice time and strength to learn it (bad flexibility, wrist problems, etc.)

And of course you remember me changing my workouts all the time because I was probably the only one who did that!

I am still working out at home, I haven't been in a gym in a good 3 years I think. I love working out at home, especially now with a kid, I can just go run down stairs to the basement while he is taking his nap and go work out, it works out quite nicely, most of the time anyway.

[rangers97]

Originally Posted by pierini

Another thing I remember about you - your pressing strength seemed to be greater than your pulling strength.

you are correct, although the gap has definitely been closing in the past year or so. I am still a natural "pusher", but things are a bit more even now.

The best lifts that I have gotten to this point (which probably all occured after I stopped posting here) are a 375 bench press, 385 squat, and a 475 deadlift. I got fed up trying to get past these plateaus, and just decided it wasn't ever going to happen working out alone in a basement on baby duty. If I ever want to get back into powerlifting, it's gonna have to be when the kiddies are older and in school and I need to join a PL gym.

[rangers97]

Originally Posted by Gooseneck

Sup buddy, I remember you. Glad you found your way back to us. Still the same ole' happy family for the most part. Stick around.

yep, i remember you too, how are you doing?

[LiftGirl]

Hi and welcome back! I still remember you!

[rangers97]

Sept 12.

RIs=90 sec.

Chest Supported Rows
165 x 4
165 x 4
165 x 4
165 x 4
165 x 4
165 x 4
165 x 4
165 x 4
165 x 4
165 x 4

Seated Overhead Press (off rack)
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4

Decline Crunches
BW+40 x 15
BW+40 x 15

[Gooseneck]

That looks like a routine that I do. You doing those exercises for 15 minutes straight at a time ?? Do you alternate between the two ??

[rangers97]

Originally Posted by Gooseneck

That looks like a routine that I do. You doing those exercises for 15 minutes straight at a time ?? Do you alternate between the two ??

no, this is different. this is a planned cycle. A little too long winded to explain, but the short if it is basically, decreasing a rep and adding weight each workout, then going back to 5 rep sets at a higher weight than I started with and eventually end up at a real heavy 10x3 which winds up being very close to what I probably originally could have done for 1 set of 3. Does that make any kind of sense, lol?

[Gooseneck]

Oh, gotcha. I see what your saying.

[rangers97]

Sept 13

RIs=2 min

Squats(Wide Stance)
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4

Trap Bar Deadlifts
360 x 4
360 x 4
360 x 4
360 x 4
360 x 4

[rangers97]

Sept 17

Straight Bar Deadlifts
135 x 8
225 x 5
315 x 3
365 x 1
405 x 1
425 x 1
435 x 1
390 x 1

Glute Ham Raises
BW x 10
BW x 8
BW x 8

Decline Crunches
BW+25 x 10
BW+25 x 10
BW+25 x 10

Wow, lost a lot of max strength since I last tried heavy max attempts. Ugh, bench is gonna be ugly and squats? forget about it.