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Topic Summary

Posted by: Sergio
« on: February 12, 2024, 11:12:08 PM »


Today's sack of fun...

175x8, 210x5, 245x5, 290x5, 310x5, 255x5,5,5, knees hurt, back sketchy, par for course...

Wrist rollers, forward/back, both hands
150x50/50, 25/25, killer!

25 min. I'm a survivor! So cold today, barely broke a sweat. It's the coolest summer I've spent in Mexico. So much for global warming!


Not counting sets or reps today.

Pullups, slow on the neg. portion.

45 degree pulley row with towel
70, pause at top, squeeze hold on bottom, pumped and back aches! Can easily do more weight, but will rig up an anchor, did these standing today.

Flys, touch bells top, slow reps

DB bench, touch at top with squeeze
50's, chest is hurting

30 min. Kept slapping myself not to count at first, then got into the zone. Guessing 6-8 sets each exercise, 8+ reps.


Todays grinn'n & pump'n....

DB press
Standing flys

DB skulls
DB crossovers, awesome pump

DB curls, seated
Hammer curls, seated

Wrist rollers
Finish with 1 set tic tocs

60 min. Bunch of sets, mess 'o reps!!


Squats, one set approx every 60 secs. 175 lbs this trip.

20 min. Legs wasted!

Posted by: Sergio
« on: January 30, 2021, 11:47:23 AM »


Almost skipped today, got up early, but....

BN press SS/Cajin row, same weight
75x15/15, 90x10/10, 110x8/8, 8/8, 110 really to heavy yet for shoulder...old stupid will lighten it up next time.

Skulls SS/CG bench x-reps, slow
90x10/10, 100x10/10, 10/10, 10/10

BB curls
75x10, 90x10,10,10 x-reps

Reverse curls
75x15, 90x10,10,10 x-reps

Wrist curls
155x25,20,15,15, over couple boards on bench

37 min. 8 super sets, 12 straight sets. All reps slow and controlled, no hitching or cheating. Rate this a B+ or A- workout, felt great after.


Today was more grunt'n than grinn'n.

Pullups(palm forward)
BWx15, 35x5, 50x5 rest pause reps.

DB rows
75x 8x8

DB bench
75x 8x8

23 min. 20 sets


Close stance, high bar box squats
130x3, 175x3, 255x3, 290x3, 325x3, 290x3, 245x3,3,3,3,3

Wrist rollers, both hands, forward/back
150x50/50, 195x20/20, 20/20, 175x20/20, 20/20

35 min. 21 sets......


I could say poor, but if'n I had money, I'd still be che..uh frugal!

Today's phuntyme.....jukebox is Thorogood..

DB press
40x20, 50x15, 60x10,10

Slightly bent forward laterals
30x 5x10, 30 sec. rests

Seated over head tri SS curls, DB's
30x15/15, 40x8/8, 8/8, 8/8, 8/8, 8/8, really got to rock'n by 3rd set.

Skulls SS seated hammers, DB's,
40x10/10, 10/10, 10/10, 10/10, 10/10, yeah baby!

DB wrist curl
90x30, 80x30, 75x20, I'm done!

45 min, 34 sets, I'm feeling how a bodybuilder looks....pumped! Now where's my ice tea?


Jukebox..Allman Brothers..a little mellow..but nevermind.

Pullups(palms away)
BWx18, losing a couple belt sizes seemed to help, 40x6, 50x5, 50x5 negs.

One arm DB rows
85x10, 105x8,8,8, went a little overboard on those

BWx30, 50x10, 85x5,5, uh..haven't done those in a while

Incline DB press

36 min. 16 sets, Grandad's a little slow today...


Not much sleep due to neighbors, but guilt says move....

220x 3x10, 60 sec. RI

5 min. 3 sets....


Woke up early...bad habit... 


DB press SS Reverse DB curls
40x15/15, 50x10/10, 60x8/8, 75x5/5, 62x8/8, 50x15/15

Overhead DB tri ext SS DB curls
35x10/10, 10/10, 10/10, 10/10, 10/10, 10/10

Pushdowns SS hammer curls with backstop(70/2x35's)
70x12/12, 12/12

DB wrist curls
80x35,20,20,15+5 forced reps

43 min. 32 sets, 63 degrees, 100% sweat, go figure!


Stayed up to watch a movie last night, dummmy!
Jukebox....Bad Company...because I am...

Dash represents rest pause of 5-6 breaths

Pullups, palm forward
BWx15-5-3, 35x5-3-2, 4-3-1, BWx10-4-2, pumped

DB row
85x 5x10, sorta easy

BWx30-10-5, 50x10-4-3, 5-3-1, BWx10-5-3, chest fried

Incline DB press
85x 3x8, heavy today

Incline flys
40x25,25 x-reps, that's it, enough..

38 min, 34 sets(counting rest pause)


Jukebox...ZZ Top

225x8,8,8,8,8, wanted 6 sets, but 5 felt too good.. 

Wrist roller, forward, alternate hands
100x 5x15
back, each hand
100x 5x15

14 min, 25 sets....


Left shoulder and elbow hurt'n so dropp'n the presses...jukebox, oldies mix...

Cajin/upright rows, E-Z bar
85x15, 105x10, 125x8,8,8, nice pump.

Skullpoppers, E-Z bar
85x15, 105x10, 125x8,8,8

Long pulley SS pushdowns
75x6/6, 6/6, 6/6, didn't need the pushdowns,   

BB curls
70x15, 100x8,8,8,8 x-reps

Reverse curls, E-Z bar
90x10, 105x8,8,8, straight bar, 65x20,20, some pumping going on..

Wrist curls, BB on bench
145x25, 175x15, Strip sets, 175x15-165x7-155x7-135x7, 135x15

55 min, 34 sets


No jukebox...Alex Jones radio instead...

Incline DB bench
75x10,10,10,10,10,10, 10 x-reps, 10 x-reps

DB rows
75x10,10,10,10,10,10, 10 x-reps, 10 x-reps

25 min, 16 sets, smoked, baked, fried..


150x15, 195x10,10,10,10

7 min.


All sets in the 30+ sec. range. All sets include x-reps or static holds in stretch position.

Upright(Cajin row, E-Z bar
95x15, 105x10,10

BN press
65x15, 85x10,10, just skip these for now, shoulder says no.

Skulls, E-X bar
95x15, 105x10,10,10, CGB x-reps, 105x20, pumped

French press

Perfect curl, close grip, elbows to gut
65x10,10,10,8, surprisingly tuff.

Reverse curl, same as perfect curl
65x10,10,7,7, ouch!

Wrist curl over bench, slow reps
140x30, 175x15, 140x15,15, 120x15

48 min.
Posted by: Sergio
« on: January 30, 2021, 11:38:18 AM »


Wanna show me how that's done there Cajin,  Will torture myself next workout!

Todays bag of fun..

Bent flys
30x15, 40x 6x8, 40 sec. rests

Standing flys
30x 6x8, 40 sec. rests

Lying DB skulls
40x15, 50x 6x8, 40 sec. rests

Long pulley tri. ext.
70x 6x8, 40 sec. rests

Preacher curls, DB's
30x15, 40x8,8,8,6+2x, 5+3x, 4+4x (x=x-rep)

Preacher reverse curls, DB's
40x8,8,8,8,6+2x, 4+4x, standing 40x20

DB wrist curl

Wrist roller, forward, both hands
175x30,30,30,30, 5 kilo plate fell out of the bucket, found my big toe, shades of the Cajin....sweeeeeet tater pie...ouch!

55 min. 45 sets..........


I'm going all bodybuilder on my buttocks!

Press to neck
100x15, 130x8,8,8,8, 110x8,8,8,8, pause at bottom, flex at top, upper chest pumped!

Med. wide grip rows, bent 90 degrees, stretch at bottom.
110x10, 130x8, 140x8,8,8,8,8, pumped and hurt'n

Pullover SS/with stiff arm pulldown
70+70x 8+8, 8+8, 8+8, Cajin torture at it's finest, free tricep pump!

33 min. 22 sets. Didn't time sets today.


Squats. just slapped some weights on, figured the weight after.

130x10, 200x6x10, 3/4 squats, bottom 3/4, non-lockout

BB reverse wrist curl

Behind back wrist curl
135x35, 25

20 min. didn't time sets, but was book'n. 


Thought I posted this yesterday, but it's not showing up on this borrowed computer, while mine is in the shop.

Bent flys
30x 3x15

BN press
55x20, 90x12, 110x8, hurt the hell outa the shoulder, but felt better after
Standing press

Skulls, squeeze at top, pause at bottm
90x15, 110x 3x10

French press, BB
75x 5x10, slow reps


75x15, 85x 3x10, slow reps

Reverse curl
85x 6x10, slow reps, last set x-reps

Wrist curl, over knees
120x40, 150x25,20,15

57 min. 32 sets


Today's bag of sweat....

BWx15, 35x8, BWx10

BB rows
135x10, 180x8,8,8

Stiff arm pulldowns

Bench, med. wide grip, pause and squeeze, mid chest
135x10, 155x8,8,

Neck press
135x8,8,8,8 x-reps, chest was hurt'n....nice...

28 min. 17 sets


BN press, shoulder re-hab
55x 3x20, hurt...ouch

Squats, high bar, close stance
165x5, 210x5, 245x5, 290x5

130x10, 165x5, 210x5, 245x5, 290x5

BB wrist curl
BB reverse wrist curl

30 min. 14 sets
Posted by: Sergio
« on: January 30, 2021, 11:32:44 AM »


Yes sir yo yo, you are correct sir!
True Rayme, I am ashamed....perhaps I can do better today......this ones for Rayme...

DB bench
85x15, 100x8,8, 90x10,10,10

DB skulls
55x10,10,10, negs last 3 reps.

BWx20, upright for tri's

BWx10, 35x6, 60x4, BWx8,8,8, barely...:)

DB reverse curl+55x10, 65x8,8, 55x10,10,10

DB wrist curl
90x25, 100x15+5 negs, 10+5 negs, 90x20,15, ok, Popeye's pooped!

58 min.


Changed my mind, will start on a Gironda style workouts for a while, molding the blob a bit...

165x 8x6, 20 sec. between sets, seems to save my knees and back.

Incline flys
27's x30, 50's x5x15+10 second static hold, 45 sec. between sets

DB bench rows
75's x4x10, 30 sec. between sets, back actually cramped in lower lats after last set, sweeeeet...

Stiff arm pulldown
55x 4x12, 30 sec. between sets, awesome pump, hurt'n now, worse tomorrow....:)

30 min. flat. 22 sets...about right I guess..


Thanks all, here's birthday fun for today....

Bent forward flys
27x15, 35x8,8,8,8,8, 40 sec. rests

Standing flys
27x8,8,8,8, 40 sec. rests

DB skulls, + x-reps
40x10+8, 45x8+4, 8+3, 8+1, 8, 8, 40 sec. rests

Long pulley tri. ext.
75x8,8, 60x8,8,8, bit off more than Icould chew,   40 sec. rests

Spider curls, DB's + x-rep
27x8+4, 35x6+6, 6+6, 6+3, 6, 6 x-reps, 40 sec. rests

Spider reverse DB curls + x-reps
35x6+6, 6+4, 6+3, 6, 10 x-reps, 40 sec. rests

Wrist roller flexor
155x50-30-25-20-20, 30 sec. rests.

42 min. 38 sets 


Todays bag '0 fun...

175x 8x6, 30 sec. rests, take me to the hospital!

Incline flys
60's x 5x15, last set all x-reps, 30 sec. rests

DB bench rows
80's x 5x8, 30 sec. rests

Stiff arm lat pull downs
65x 4x10, 30 sec. rests

30 min. Was going to stop after squats, but I figured what the heck and slapped myself to man up...


Am working out today, rest tomorrow, I think I'll need it....

1 arm DB press, alternate, non-stop
40x1x15, 55x3x6, both arms, 55x3x6, 30 sec rests.

Bent over flys
40x5x8, 30 sec. rests.

DB skulls+CG bench partials
40x1x15, 50x6x6+6, 30 sec. rests.

Long pulley tri. ext.

DB preacher curl+partials
37's x4x6+3, 1x6 partials

DB reverse preacher curl+partials
37's x4x6+6, 2x8 partials

DB wrist curl, alternate
97x20,15, 90x20,15

47 min. 39 sets, weights slightly up.


165x6x8, 30 sec. rests

DB bench, incline
85x5x8, 40 sec. rests

DB bench rows
85x5x8, 40 sec. rests

Stiff arm pulldown
75x5x8, 40 sec. rests

Wrists rollers, one hand, alternate
80x5x20, forward, 80x5x20 back, each hand

30 min, 21 sets + 20 sets forearms, breathing hard entire workout....
Posted by: Sergio
« on: December 01, 2019, 02:28:28 AM »


Skipped yesterday, even though I sleep 9 hours, fatigue had set in, got to know your limits, :)
Some Doobie Bros to start the ticker....

OH press
100x5, 135x5, 180x3,3, 145x5

Cajin row
100x10, 145x10, 180x5,5

165x5, 210x5, 245x5, 290x5,5

Wrist roller
175x50 forward, x50 back, PR

35 min.


OK, todays phuntyme...

DB bench, incline
85x20, 105x8, 90x15,15,15 x-rep last set, pump city

Long pulley tri. ext.
65x20, 75x15, 85x10,10, 75x10, tris dead and ready to bury.

DB rows
90x15,15,15,15,15 x-rep last set, dug deep, grind 'em out

DB reverse curls
55x10,10,10,10,10, hmmm, nice!

Concentration curl
25x10,10, fried!

DB wrist curl
80x25, 90x25,20, rusty on these

55 min.


DB press
50x20, 60x10, 75x5,5,5,5

Seated DB CJ row
75x10, 85x10, 113x5,5, 95x8

175x5, 210x5, 245x5, 350x1, thought I was good for reps, no go today.

Squats, just to stay in the groove,
130x5, 175x5, 210x5, 245x5

50 min.


Same here, no coffee, no brain...

Dips, V-bar, facing out for tri's
BWx20, 35x15, 50x10,10, haven't done these in a while, tuff..

Long pulley tri ext.
65x20, 75x15

75x10,10, pumped

BWx10, 25x8,8, BWx8, rusty

Incline pulley curl to forehead
55x12,12,12, awesome pump, not that there's anything wrong with that

DB reverse curls

DB wrist curl

46 min.


Backs a little tweaked, so going low reps, and I mean loooow...

165x1, 210x1, 255x1, 325x1, 345x1, 255x5,5

Lying tri ext. DB's
40x30, 50x15, 55x10, 60x8

CG bench
165x10, no love, shoulder says move on, so..

Crossovers, DB

Concentration curl, DB

Reverse DB curl
60x10,10,10, felt pretty good on these

Wrist roller, flexors
2 hand, 145x50
1 hand, 102x20,20,20

55 min.


Looking forward to the photo Merv...
Thanks Jim..

Not much sleep, so will fart around with wrist rollers and give it hell tomorrow..

Both hands, forward-125x100, back-125x100

One hand, forward-102x20, back-102x20, each hand

Both hands, forward-125x50, back-125x50, can hardly type

Around 12 min. I'm guessing.
Posted by: Sergio
« on: October 14, 2019, 10:55:10 AM »


Todays workout, have no idea what I'm doing, well, I have an idea, it is.

165x10, 225x8,8,8,8, will add a set next workout

DB skulls
40x20, 50x10, 55x8,8

BWx20,20,20 x-reps

DB Reverse curl
55x10,10,10,10,10 x-reps

BWx10,10,10 assist

Wrist roller

50 min.


DB press
50's x10, 60's x10, 70's x8, 85's x5,5, elbow feeling better today

Cajin row, DB seated
85x10, 100x6,6,6,6

Pullups, palm forward
BWx10, 35x6,6,6, BWx10, pullups after CJ rows hurt'n Sweat'n. Sweat'n hate'n the Cajin,  Awesome lat pump, I mean like, they hurt!

DB bench press
85x15, 100x8,8,8, 90x15

45 min. Great workout today, a keeper.


Todays love fest.....

SLDeads, DB's, 'cause they were already set up
90's x10, 100's x10, 105's x10,10,10, had me sweat'n bigtime, grip workout included free.

DB skulls
40's x25, 50's x12,12,12, last 2 reps negs.

Crossover tri

Seated DB curl
40's x12,12,12,12 x-rep

Reverse DB curl
50's x25,20,15

Wrist roller
170x40,30,30, drop set-170x30 + 150x30

48 fun min......not...


Back kinda tight from painting yesterday...let's loosen it up a bit...

DB press
40's x50, oops, GONZO, 62's x10, 85's x5

Cajin row, DB
85's x10, 105x6,6,6, (PR) up 5 lbs.

DB bench, incline
85's x10,10,10,10,10

DB row, 1 arm
85x10, 105x10, 128x6, 150x5, (PR) 85x30

35 min.


Squats, non-lockout
130x5, 165x5, 235x8,8,8,8, decided to up weight rather than add set, lazy I guess

DB curl
35's x20, 45's x10,10,10

Incline DB tri ext.
35's x20, 45's x15, 50's x10,10,10,10

Incline crossovers
25's x20,15,10

Reverse DB curl
55's x20,15,10,8,6,6

Wrist rollers
150x60, 170x40,30,20,20

1 hour


Riiiight Rayme, you funny, I like you, I kill you first..

Todays playtime fun...high rep day..

DB press
50x30, 60x15, 70x10,10

Cajin row, seated, DB
70x20, 97x10,10,10

DB incline bench press

DB bench rows
85x15,15,15,15, pumped!

32 min.


Leg and arm day, but will put legs tomorrow, not much energy, and I have to break in a new cops class today....

DB skulls SS long pulley tri.
40x30, 50x12, 55x8,8,8
55x15, 55x10, 65x8,8,8 freaky pump.

Seated DB curl SS Reverse DB curl, (w/backstop)
25x15/15, 40x10/10, 10/10, 10/10

Standing hammer curl

DB wrist curl
85x30, wrist not happy....switch to..

Wrist roller, flexors

35 min. Great pump, really feeling it today.
Posted by: Sergio
« on: December 21, 2018, 11:06:38 AM »


Not much sleep last I put myself into a Aikido lock and slapped myself with my free hand to get started....

1 arm DB press
55x20, 90x5, left arm acting up..going to...

DB bench
90x10,10,10,10,10 x-rep, 10 x-rep, smoke'n

CJ row, 1 arm seated

DB row, 1 arm
105x10,10,10,10, pumped!

35 min. Will sleep good tonight.


Day off tomorrow, so will do some vanity work, 

Skulls, E-Z bar
85x15, 100x15, 135x8,8,8

Seated French press, E-Z bar
75x15,15,15, Skulls 75x25, fried tri's!

BB curls
90x15, 112x8,8, 100x8,8, realy didn't need more than a 100 lb.

Reverse Curls, E-Z bar
85x15, 105x10, 125x8,8,8,Straight bar, 90x20

BB wrist curl
135x20, 160x10,(need more w/up) 15,15,15, 135x20, not many reps, but pumped! 

53 min.


Good Morn'n
90x5, 135x5, 200x5, 225x5,5

225x 4x10, 3/4 squat, non-lockout at top, trying to keep size without huwt'n my wittle knees. Nice pump.

20 min.


KISS principle today.......ZZ Top, crank it up..

Pullup SS Bench
P BWx10, 35x5,5,5,5,5,5, BWx10,10,10, last few reps were rest paused.
B 132x10, 200x5,5,5,5,5,5, 175x10,10,10, last set x-reps.

33 min. Pumped.


Rest day, so a little forearm work in order... 

Pick handle wrist rollers, one hand
W/Up 80x15,15, 80x30,30, forward
80x30,30, back

A few min.


Don't encourage them, Kris!
No, no, must not encourage...

Shoulder and left elbow no in the groove today, so will lighten up and go for the "burn", lol

DB press SS standing fly
Press 40x10, 50x10
S Fly 27x12,12,12

Lying tri DB SS seated tri DB
Lying 45x15, 50x10,10,10,10
Seated 27x10,10,10,10 Will reverse order next W/O and up seated tri, same weight for lying tri.

DB curl SS Reverse curl
Curl 40x10,10,10,10 last set x-reps
Reverse 40x10,10,10,10 last set x-reps, bi's and forearms HURT'N bigtime

DB wrist curl one arm
80x30, 90x25,15, 80x20

37 min.


Yo, down to bidness...pump and burn, who's your Daddy now?

DB bench
60x25, 90x10,10,10,10 x-rep

50x25,25,25 x-rep, bottom middle

Dips, BWx25

BWx10,10,10, scap pullups, BWx10,10, bottom half

DB row, one arm

Pullover, stiffarm
50x30, 2-15 kilo plates, 66x15,15

43 min. I'm outa here.


Lower backed tweaked, so no squats, will try tomorrow...arms instead...
OK, down to bidness

Lying DB tri ext.
40x20, 50x12, shoulder doesn't feel right, switch to..

Skulls, E-Z bar
100x12, 120x10, 140x8,8, 115x8,8

Seated French press E-Z bar
75x15, 85x10,10,10, 95x8

CG bar curl
75x10, 85x10, 95x10, 105x8,8,8 x-reps

Reverse curl, E-Z bar
95x15, 115x8,8, straight bar 95x15,15 x-reps

Wrist curl over bench
130x10, wrists object..going to...

Wrist roller, flexors
115x30, 150x30, 160x30,20,20 oh Mama! 140x20

52 min. More than I planned, but good workout. 


Some John Lee Hooker to get in that chain gang mood...

140x5, 210x5, 255x5, 290x5, 325x5, 290x5, 255x5, 210x5,5,5, close stance.

23 min.


ZZ Top..Rythmeen..

DB press
50x15, 60x10, 75x5x5, left shoulder tweaky, go to..

Slightly bent forward standing flys

DB bench
75x10, 90x10,10,10,10,10 x-reps, mid range

Pullups, palm forward
BWx10, 35x5, 50x5,5

DB row
90x10, 100x8, 112x6,6, 100x10,10, last ones were the moneymakers

48 min.


Some Stones, and away we go...

Lying DB tri. ext.
40x30, 50x20, 60x10, 65x6, 70x5 neg, 65x5, 55x10, 40x15, Dips, BWx20

DB curl SS hammers, seated, backstop
40x10-10, 45x8-8, 50x6-6, 45x6-6, 40x8-8

Reverse DB curl, seated, backstop

Wrist rollers, flexors
125x30, 145x30, 160x20,20, 145x30,25, pretty fried.

50 min. Must find chair, must sit, rest...good!


125x3, 165x3, 210x3, 290x3, 325x3, 345x3, 290x3,3,3

20 min.


Slapped myself hard, twice, to start my heart, must be a clogged colon or something,

OH press
85x10, 108x10, 130x6, 155x5, 175x3

Cajin row

130x10, 155x10, 175x10, 196x8,8

130x10, 155x10, 175x10, 210x8,8

BNP, to loosen shoulders

36 min.


Arm workout....

E-Z bar tri ext.+ skulls + CG bench
50x20-15-10, 85x10-10-10, 100x6-6-6. 6-6-6. 6-6-6, hell'va pump,know what I mean? 85x10-10-10

E-Z curl + reverse curl
50x20-15, 85x10-8, 100x6-6, 6-6, 6-6 x reps, 85x10-10

Wrist rollers, flexors
150x50, 175x20, 150x30,25, 20

37 min. Arms battered, dipped and fried. May try this with DB's next workout, hmm...


Do they make DB's heavy enough?

Not here, I have to roll my own.... 

Todays diversion..

DB wrist curl SS wrist rollers(extensors)

80x50, 25

150x50, 25

About 8 min.

Oh oh, I've created a monster that doesn't exist! The DB was 80 lbs for wrist curls, it's 150 lb WRIST ROLLERS, both hands, same time. This is a pickhandle, hole drilled in center, buckect hanging below, all hung on some bar dips. I'll have to take a photo to give you guys an idea of what I speaketh!


Sunday is for

One arm DB row
80x20, 102x10, 120x8, 128x6

DB bench
60x20, 85x10, 95x8, 105x6

165x10, 210x10, 255x10

29 min


Yo yourself stranger!!

Todays bag of fun.....

DB press
40x20, 62x10, 78x8, 75x8,8, 78 was my bad, can't count.

Cajin row, seated, DB, pinky forward
75x10, 90x8,8,8, love these bad boys!

Tri set- seated DB tri-lying DB tri-x-rep DB bench
37x15-10-10, 50x7-6-6, 7-5-5, 6-4-4

Bi set- DB curl-hammers
37x10-10, 50x7-7, 7-7, 6-6 x-reps, 2nd quart of water and 2nd towel,   

Standing reverse DB curl
50x15, 15 x-reps

DB wrist curl
80x20, 108x15, 90x25, 80x25

57 min.
Posted by: Sergio
« on: December 21, 2018, 12:30:50 AM »


DB press
50x10, 75x8,8, 65x8,8, gett'n old, need more warmup

Lying DB tri. ext.
40x15, 50x10, 60x6,6,6, last 4 reps Calif. press

DB crossovers
40x10,10,10,10, whoa!

DB curl
40x10, 50x8,8,8, 40x15, smok'n!

Reverse DB curl
55x10, 60x10, 65x8,8+2 cheat reps, 55x15

DB wrist curl
85x30,25, bones in left wrist feel "out", switch to..
Wrist roller, flexors

57 min. felt ok strength wise, just moving kind'a slow, :)


Decided not to do reg. workout today, too tired, will give it hell tomorrow. So am wasting a little time on wrist rollers. Bought some non-slip stair tape for traction.

125x50/50, 150x25/25, 160x25/25, PR

About 6 min. Nice, now Ï can hardly type.


I can still feel sore muscles from last arm workout...hmmmm.. 

Good mornings
130x10, 175x8, 200x6

200x6, 245x3x6

Bench alternate with Pullups
Bench 130x8, 175x8, 220x4,4
Pullups BWx8, 35x8, 50x4,4

Straight arm pullover

36 min.


OH press
100x8, 135x8, 150x8,8, 135x8

Skulls+CG Bench, same weight
75x15-15, 100x 3x10-10

Crossover tri. ext. DB
43x 3x8, up 3 lbs.

Seated DB curls+hammer curls
40x 3x10-10

Reverse DB curl
40x 3x10

DB wrist curl
75x40, 80x30, 90x20, 75x25

55 min. Arms and shoulders pretty fried. The older I get, the more I lean toward using DB's, is it age or maturity? Don't answer that! 


Chins and dips, alternated

Chins BWx15, 45x5,5,5, BWx8,8
Dips BWx30, 80x5,5,5, 40x8,8

Wrist roller, flexor-extensor
125x50-50, 30-30, 20-20, can't do another   

33 min.


OK dumbell freaks, here we go...

DB press/push press
40x3, 50x3, 65x3, 75x 3x8

Cajin row, DB, seated
75x 3x8

130x10, 175x10, 220x10,10

Reverse DB curl
55x8, 60x8, 65x6, 70x5,5, 55x15,15 x-reps

DB wrist curl
80x30, 100x20, 90x20,15

54 min. Lots of plate changing!



Quickie forearm workout

Pickhandle wrist roller, forward-back

4-5 min. 


Good Mornings
130x10, 175x10, 210x8

210x5, 265x5, 290x3, 325x3, 290x3, 265x5, kness feeling a little more up to speed, lower back...not.

Pullups alternate with dips
Pullup BWx10, 50x5,5,5, BWx10,10 (5+5 neg)
Dip BWx10, 75x5,5,5, BWx15,15 (10+5 neg)

43 min.


Todays' presentation, for my listening pleasure...Waylon Jennings, Jo-El Sonier, George Jones...

DB press
40x15, 60x10, 85x5,5, 1 arm, 75x5,5, 55x15, last one a moneymaker, pumped.

CJ row, DB seated (lazy man method)
75x12,12, up 2 reps

Lying DB tri. ext.
40x20, 50x10,10,10

Crossover tri.
40x10,10,10, really felt these

Concentration curl, DB
40x8,8,8, saving some juice for...

DB reverse curl
50x10, 60x10, 65x8,8, 60x10, 50x10,10

DB wrist curl

62 min.


175x5, 255x5, 290x5, 325x5, 255x10

One hand wrist roller, flexor/extensor
80x30/30, 30/30, 30/30, each arm

23 min.


Pullups/row SS DB bench

Pullup BWx8,50x8,35x8,8,BWx8,DB row,85x8,8,8

DB bench 85x8,8,8,8,8,8,8,8

25 min.


A little George Thorogood to start the heart....

DB press, one arm
40x10, 62x8, 84x5, 97x1, 108x1, PR, left side hincky, although normally stronger side, right side coulda pumped out 2 more reps, but won't get greedy today.

Seated DB CJ row
75x15,15, up 3 reps

Lying DB tri. ext.
45x20, 50x15, 55x8, 60x6, 65x4,4, last 2 reps neg.

DB crossovers
40x12,12, 35x20, tri's blown up today

DB curl
40x12, 50x8, 55x4,4, 50x6,6 x-reps

DB reverse curls
50x10, 60x10, 65x6,6,6, Bad boys, bad boys, whatcha gonna do?

DB wrist curl
100x20,15, 90x20, 80x25, the 80's were the pumpers.

65 min of mind numbing fun!


All right, stand back.....

BWx15, 50x7,5, last couple reps neg.

DB rows, one arm
85x8, 120x6,6,6, 106x10

DB bench
50x20, 85x12, 106x5x5, 95x8, 85x10

28 min. 


Todays jukebox selection, Robert Cray, John Lee Hooker....

Good mornings
100x15, 165x15

165x5, 210x5, 255x5, 300x5,5,5, bout all the knees will take today.

Lying tri. ext. DB's
40x20, 50x10, 60x8, 65x5, 2+3 neg. 55x10,10

DB crossovers
40x15,12, up 3 reps first set

Reverse DB curl
55x10, 60x8, 65x8, 70x6, 75x5,5, Sweat'n is feeling his Wheaties on these!

DB curl
40x10, 50x6,6,6, con. curl 40x10,10

DB wrist curl
80x30, 103x15, 85x20,15, arthritis acting up, no love on these

76 min.
Posted by: Sergio
« on: December 21, 2018, 12:01:37 AM »


Light goof around day.

BWx15, 45x6,6, BWx10,10, (last 3 reps neg.)

BWx25, 45x8, 60x6, BWx15,15, (last 5 x-reps)

One hand wrist rollers, non-stop
Each hand, forward 60x25,20,20
back 60x25,20,20

25 min


DB press
40x8, 60x8, 75x8,8, PR

Lying tri. ext. DB's
45x10, 60x8,8

Seated one arm ext.

DB curl
40x10, 50x8,8,8

Hammer/reverse DB curl
50x10, 65x8,8,8,15 x-reps

DB wrist curl
100x25, PR, 15, 80x30, Sipes style

40 min. Was still sore from yesterday, whatever, :)


I threatened myself with squats today, just didn't threaten how much, ;)

130x5, 175x5, 255x5, 325x4,4, up one rep, 255x5
Back a little tweaky today, knees hurt per normal.

13 min.


BWx10, 62x3, 84x2, 111x 1/2 rep + 1 neg. 75x3, 50x5, BWx10

BWx10, 50x5, 90x3, 110x2, 145x1, PR, BWx25

Seated DB tri. ext SS with DB curl
40's x20/20, 15/15

One hand wrist roller, forward & back each hand
80x25/25, 25/25, last sets killers, but felt good today.

45 min.


Huh? Don't post for a day and can't find my log, hate that. Woke up at least 6 times last night, female cat's in heat, she's going in Mon. for the "cure". Not feeling 100%, maybe 80%...need sleep..eyes heavy..slap..slap!

DB press
40x15, 62x10, 75x10,(PR)7,7, 62x10

DB reverse/hammer curl
40x15, 62x10, 75x8(PR)6,6, 62x10

DB wrist curl
90x30, 120x10, 95x25

40 min. I was going to do tri's and bi's today, but too tired. Time for ice tea.


130x5, 175x5, 225x20

6 min.


Back and chest still sore from DB press 2 days ago, this should be fun....

BWx10, 45x3, 63x2, 80x2, 97x1, 120x2 neg, 2 neg, 80x3, BWx10

BWx10, 55x3, 77x3, 98x2, 115x1, 133x 2 neg, 2 neg, 98x2, BWx25

Wrist roller, each hand, forward/back
90x20/20, 20/20, 20/20

47 min. Man, really sore now!


Sore all the time now, don't really feel it till I start lift'n. 

DB press, one arm
50x5, 70x5, 85x3,3,3,3,3,3, 75x5. Actually was feel'n good around the 5th set.

SL Dead
175x8, 250x8,8,8

Reverse DB curl
55's x10,10,10,10,10

DB wrist cul
75x40, 95x20, 75x20, so-so on these today.

50 min.


Really didn't feel like work'n out, lack of sleep, but what do Ï know? 

BWx30, 75x5,5,5,5,5, BWx20

BWx10, 25x5,5,5,5,5, BWx8

Wrist rollers, both hands, forward/back
125x40/40, 25/25, 15/15, didn't want to do these, but nice pump. 
34 min.


Got a good nights sleep, didn't "need" to workout, just screw'n around.

DB curls
40x15, 50x8,8,8 x-reps

Lying DB tri. ext.
50x15, 60x8,8,8 x-reps

15 min.


BB row
130x10, 175x10, 210x6,6

Cambat chins

Bench press
130x10, 175x10,10,10

130x5, 175x5, 265x5,5,5, that's all the knees want

37 min.


DB press, one arm
50x5, 62x5, 75x5, push press 85x2, 105x1, PR, press 75x5,5,5,5

DB reverse curl
55x15,15,15,15, last 5 reps RP 5 sec.

DB wrist curl
98x20, 120x10,10, last 5 reps neg. 98x20, 80x30

45 min. Lot's of sweat'n, :)


Feel'n sorta bodybuilderish today, and being short on sleep, will work...hmm...ARMS!

65x15, 100x15, 130x10,10,10, Calif. pressed last 5 reps

Seated French press
65x15, 100x10,10, 85x10,10, awsome pump on tri's today.

Close grip curls
65x15, 100x10, 115x10,10, 100x10, pumped here too.

Reverse E-Z bar
100x10, 115x10,10, 100x10,10+5 x-reps-ouch!

Wrist curl across bench
120x15, 165x15, 200x10, hang wrist curl, 165x15, 130x20, no love on these today.

53 min. Rate this workout almost a 10, ;) Grampy tired, need nappy.


Romanian deads
130x5, 175x5, 210x5, 245x5, 325x5, 345x5

12 min. Yeah baby! Pumped, feel the burn...oh wait, these are deads.


Bench alternate with pullups
Bench 155x8, 190x8, 210x8,8,8,8
Pullups BWx8,8,8,8,8,8

65x15, 85x10,10

20 min.


Press BB
100x5, 135x5, 155x5, push press, 180x2, 200x2, 155x5

French press SS curl
85x10/10, 100x10/10, 110x8/8

Crossover tri. SS concentration curl
35x15/15, 15/15, pumped.

Reverse DB curls
50's x10,10,10,10,10,10, really pumped today.

Wrist rollers, flexors, both hands,
140x25,25,25, 115x25,25, extensors 115x25

Forearms had nice pump today. So I measured, :) straight out, no flex, 13-1/2", right angle flexed, 14-1/4", up a little over a 1/4" in 3 months, so much work, so little gain.

44 min.   


Thanks Wicked, I was just teasing!
Thanks Al and Ty.

Alternate, Bench, Pullups
Bench, 130x5, 175x5, 210x5, 245x2, 225x3, 210x5
Pullup, BWx5, +20x5, +30x5, +40x5, +40x5, BWx10

BB pullover
100x8,8,8, lats hammered.

130x5, 175x5, 255x3, 290x3, giving knees break, switchng to....

Good mornings
130x8, 175x8,8

47 min.
Posted by: Sergio
« on: December 20, 2018, 01:48:31 PM »

04-08-08 02:27

Gonn'a have to go light, still fried from last chin and dip day.

BWx10, 25x5,5, 40x5, BWx10

BWx10, 25x5, 40x5,5, BWx10

DB reverse/hammer curl

DB wrist curl

30 min.



Pickhandle wrist rollers, both hands, forward-back
125x15-15, 15-15, 15-15, 100x15-15, 15-15
Some leverage work with 5 kilo plate on DB


130x5, 175x5, 255x5,5,5 that's enough for the knees, :)

Romanian deads
130x5, 175x5, 255x5,5,5 these felt pretty good today, so sue me.

18 min.


Thanks Rob, I did catch that one, :)

OK Ladies and germs, todays torture session....

One arm DB press
40x10, 55x10, 65x5, 85x5(push press)up 2 reps, 65x5

BWx5, 45x5, 70x3, 90x1,1,1, 45x5, BWx5,5,5,5

Dip and chips(plates)
BWx20, 45x5, 70x3, 90x3,3, 45x5,5,5, BWx20

Seated hammer curl w/backstop(strict)
40'sx25,20,15,15 (kinda boring)

DB wrist curl
75x25, 108.5x20(PR?) 15,15

58 min, ice tea, here I come!


Wasn't going to workout today, damn Yankee weather came south, brrrrrr!
Putt'n on the Doobies, you know, to get my freak on.

130x5, 175x5, 255x5, 290x3, 325x3. 290x3, 255x5, knees hurt bigtime, where's that Jack Daniels?

165x5, 210x5, 255x5,5, these went fairly easy today.

Wrist rollers, forward then back both hands
125x50-50, up 10 reps.

30 min. Going to play couch potato now!


Still cool today, put on Stones to start the ticker.

One arm DB press
40x15, 55x10, 65x10, 75x5,5, 65x10, up 2 reps per (75)set.

BWx10, 30x6,6,6, BWx10

BWx20, 30x8,8,8, BWx10

Reverse/hammer DB curl
55x10, 65x8, 70x6,6,6, 60x10, these felt good today

DB wrist curl
90x15, 107x12, 124x8, 139x1+1 neg. PR,
102x15, 90x15. Rep on PR took around 3 sec each arm. Won't be trying this again too soon!

65 min.


Decide to go dark side for a while, mold this dough.

DB press, 40x20, 60x10,10,10, still wasted from Wed.
Bent laterals 30x12,12,12

DB skulls 40x15, 50x10,10,10
Seated French DB's 30x15,15,15,15

Scott curls, DB's 30x10, 40x8, 6+4x, 6+4x
Scott reverse, DB's, 40x6+4x, 6+4x, 30x15,15

DB wrist curl, 85x35,30,25

48 min. Smok'n guns....:)


130x5, 210x5, 245x5, 290x5, 325x5, 210x10,10, bottom half squats. Knees finally warmed up, but legs are fried by then.

Incline pulley row. By using bench, I achieved a 45 degree angle of pull, :)
60x10, too light, 100x10, 130x10, 150x8,8,8, awesome pump, lats are hurt'n.

DB bench
40x10, too light, 60x10, 72x10,10,10,10, feeling my way on these, up weight next time.

Reg. reverse wrist curl
33x15, 44x15, 55x15
Pick handle wrist rollers
100x50, extensors, 100x50,30, flexors

1 hour. Losing a lot of time changing weights.


Seated DB(2)French press, 30's x40

DB skulls
40's x15, 50's x15,15 x-reps


30x10,10 x-reps, awesome pump on tri's!

30's x30, 40's x10,10,10

Concentration curls
30x15,15,15 x-reps, biceps on fire here!

Reverse DB curl
50's x,10,10,10

Preacher reverse DB curls
30's x12,12,12 x-reps

DB wrist curl
72x20, 95x20,20

45 min.


DB press
50x8, 60x8, 70x8, 85x5, 65x5

Romanian deads
130x5, 210x5, 255x3, 290x3, 325x3, 353x3, bar only holds 247 so wrapped on a 5 lb chain.

24 min.


Got up early, not much juice, but will do something.

CG bench
130x15, 165x10, 200x6,6, 165x8

Yates row
130x15, 165x10, 200x6,6, 165x8

20 min.


A little arm blast

DB skulls
40x20, 50x10,10,10

Seated DB tri ext.

Lying crossovers

DB curls

Concentration curl

DB reverse curl
50x15,15,15, will put these first next time and add some weight as a warmup for reg. curls.

DB wrist curl

36 min.


Ok, knees hurt, not going to push it, whine...whine...

140x5, 210x5, 255x 5x5

Pickhandle wrist rollers, flexor/extensor
125x50/50, 25/25, 25/25, awesome pump, forearms hurt'n today, yowie!


Ok, onward and upward.

DB press
50x8, 61x8, 72x5, 83x3, 1 arm, 94x3, 72x5,5, screw it, 106x3, PR, good for maybe 2 more. Left shoulder, no go, so left side, 72x5

Hammer/reverse curl, DB's
50's x10, 61x10, 72x6,6, 61x10, 50x10,10

Wrist curl, DB (one arm for those that wonder)
90x30, 108x15,15, 90x20

40 min.


BWx5, 25x5, 50x5, 75x3,3, 50x5, 25x5, BWx5,5,5,5,5

BWx5. 25x5. 50x5, 75x5,5, 50x5, 25x5, BWx5,5,5,5,5

Wrist rollers, both hands
115x60/60, 100x25/25, wrists fried!

38 min. Smoked this workout.


It were a good day, sometimes that happens, today, so-so.

1 arm DB press
40x10, 62x10, 75x5,5,5,5, 62x10

Butt Blasters (SL deads)

Reverse DB curl

DB wrist curl

23 min.


BWx3, 23x3, 40x3, 57x3, 75x2, 85x1,1,1,1,1, 110x 1/2 rep, lol, BWx5,5,5

BWx5, 23x5, 40x5, 57x3, 75x3, 85x2,2,2,2,2, 110x2, BWx10,10,10 x-reps. Take that Yeti, reps no matchie on dips and chins today, nyk nyk!

Wrist rollers
110x60-60, 35-35.

50 min. Dedicate this workout to some sadistic SOB who gave me the idea....(Cajin) :)


DB press
40x10, 62x10, 75x6,6,6 (up a rep) 65x8

175x10, 255x5, 290x5, 315x3,3, 290x5,5, killing the old knees, would give them up if I had something to replace them with.....the knees or squats, take your pick :)

Reverse/hammer DB curls
40x10, 65x8,8,8, 50x20, 10+10 x reps

DB wrist curl
85x20, 90x15, 108x15, 90x30

55 min. A bit slow, hammer was down, wheels just spinning. 


Cranked up ZZ Top, needed the mood buster....

BWx10, 30x8, 45x6, 65x3,3, 30x5,5

30x10, 45x8, 65x6, 80x3,3, 45x8,8 x-reps

One arm tri. ext.
35x20,20,20 x reps, bottom half for stretch, long head pumped!

Bent forward DB concentration curl
35x20,20,20 x-reps, bottom half for stretch, ouch!

One hand wrist roller, 55 lbs.
Forward 30,30,30, back 30,30,30, oh Mommy! Giddyup! I hate these.

47 min.


Freak'n animals around here, :)

Just about wrote off todays workout, no giddyup, must be that time of month, whenever that is.

DB OH press
40x10, 62x10, 75x7,7, up 1 rep, 65x8,8

Reverse/hammer DB curl
55x10, 65x8,8,8, 55x10,10, last 2 sets...nice pump.

Wrist curl, 1 DB
80x30, 90x30, 108x20

30 min. Was going to do deads, but was dead myself, will pull 'em tomorrow, giddyup


OK, time for me to man up, lol.

SL Deads
165x5, 210x5, 255x5, 325x5,5,5

Skulls, BB
90x10, 110x8, 120x8, 130x6,6, 110x8

Curls, BB
85x10, 108x8, 115x8, 108x8,8

35 min. diped, battered and fried.
Posted by: Sergio
« on: December 20, 2018, 01:26:35 PM »


Forearm pump, pick handle wrist rollers.
125x40/40, 150x25/25, 125x25/25.

About 7 min.


DB press
40x10, 60x10,10,10

DB curl, seated with backstop
40x10,10,10,10 x-rep

Lying DB tri. ext.
40x15, 50x10,10,10, 40x15 x-rep, 15 x-rep.

Seated Hammer curl with backstop
40x15,15,15,15 x-rep.

DB wrist curl
90x25, 108x15,15, 90x20

43 min. Pappy mov'n kinda slow, but Pappy's happy.


175x3, 210x3, 245x3, 290x3,3,3, 245x3,3,3,3,3, that's all the knees will take, will pay later, :)

Pick handle wrist rollers
120x25/25, 25/25, 25/25, 25/25, great pump. Will have to do flexors first, as it gets hard to hold if I do extensors before, note to self.

28 min.


Not much sleep last nite, but here goes.

BWx8,8,8,8, changed 1" bar for 1-1/2" bar, nice.

Curls, thumbless


Skulls+CG bench
90x8/8, 8/8, 8/8

Reverse curls, E-Z bar

Wrist curls, bench
130x20, 175x15,15, wrist rollers yesterday did me in on these.

35 min. A bit light, but felt good.


DB press
40x5, 62x5, 70x5,5, 80x3,3, 70x5

Seated Cajin row, DB, love these suckers
70x8, 80x8, 85x8,8

175x5, 228x10,10, knees say enough for today, will hit deads next leg day, give knees a rest.

Wrist rollers, first forward, then back.
125x35/35, 25/25, 20/20

45 min.


BWx25, 27x10, 50x8, 66x8 (last 3 reps neg.) 27x10

Lying tri. ext.+CG bench, DB's
40x12/12. 12/12, 12/12, tri's pretty smoked.

BWx8, 25x6, 40x6, 6 neg., BWx6

DB curl
40x12, 12, 12

Reverse/hammer curl DB's
50x15, 15, 15 x reps

DB wrist curl
86x25, 108x15, 86x20

45 min.


Somebody say dip? With chips?

1 arm DB press
55x10,10,10, 75x5,5, 55x10

Seated 1 arm Cajin row
75x10,10, 97x5,5,5,5,5

175x5, 210x5, 245x5, 300x5, 245x5,5, knees a tad better today.

Wrist rollers
102x20/20, 132x20/20, 172x10/10, very tuff to get into place!,140x15/15, 110x20/20.

47 min.


Friends from S. Mexico left, and left me with a sore throat and a banging headache, fun.

BWx5, 23x5, 40x5, 75x1+4 neg., 1+4 neg., 40x5, BWx5,5,5, had great speed on last sets.

Hammer/Reverse curls
50's x15,15,15 x-reps

BWx10, 45x5, 90x2+3 neg., 2+3 neg., 40x5,5, BWx5,5,5, fast reps on last sets

DB lying tri. ext.
50's x10,10,10

DB wrist curl
90x40,30, surprised myself!

50 min. of straight banging fun!


Havanas, straight from the factory, I always say.

Still not 100%. Hack, cough, spit. Decided to superset with light weight. SS=Nazi workout. Wished I hadn't, hack hack.

SS/crunch, leg raise. 20/20, 20/20
Reverse hypers, 20,20

SS DB press/Cajin rows
40x10/10, 55x10/10, 10/10, 10/10. Kept DB's pointed in towards body(thumb side) to keep elbows out, it helps, could feel 'em pretty good.

SS pullups/DB bench incline
BW/65x10/10, 10/10, 10/10, 10/10, last 5 reps pullups were negs.

Wrist roller, both hands, forward and back

33 min. The SS's sucked what little poop I had in me, out. :)


Hack, cough, flem.....yuck. Not quite there yet, :)

Todays fun and exciting psuedo workout...

Reverse hypers SS bench leg raise
25/25, 25/25

175x10, 255x 5x5

Skulls SS curls
55x30/30, 90x15/15, 100/90x 15/10, 15/10

Reverse curl SS CG bench to neck partials
90x15/30, that's it, feeling no love.

Pickhandle wrist rollers, back and forward, both hands.
125x50/50, ouch, up 10 reps.

40 min.


A little Stones to start the ticker.

BWx3, 23x3, 40x3, 58x3, 75x2+1 neg, 1+2 neg, 3 neg, 3 neg, 3 neg.

23x3, 40x3, 58x3, 75x3, 100x1+2 neg, 1+2 neg, 3 neg, 3 neg, 3 neg.

Wrist rollers, both hands, forward/back
110x50/50, 25/25

43 min.


DB press, one arm
40x5, 50x5, 60x5, 75x5, 85x3, 96x3, good for maybe another 10 lbs, but left shoulder says no. 75x5

Cajin row, one arm seated
75x8, 97x8,8, 75x8,8

175x5, 255x5, 277x5, 255x5,5, knees so so today

DB reverse curl
Reverse wrist rollers

DB wrist curl
60x30, 91x25, 108x15

1 hour.


Playing around with wrist rollers.
Pick handle, both hands, forward, then back.

132x30/30, 15/15, thought the calluses would tear off. 110x20/20, 70x30/30

Static hold pinching 2x5 kilo plates each hand until they fell out 2 sets.

7-8 min.


BWx5, 23x3, 40x3, 58x3, 75x3, 103x1+2 negs, PR(ssh don't tell Gary) 85x2, 67x2+1 neg, 50x3, BWx10

BWx10, 23x5, 40x3, 58x3, 75x3, 103x2+1 neg, 85x3, 67x3, 50x3, BWx10

Lying tri. ext. DB's

Reverse curls DB's

DB wrist curl

55 fun and lovely min. of torture. Go'n for ice tea now!


A little ZZ Top, feeling lazy, it is Sunday, right?

Tri set, DB press, monkey rows, shrugs
40x5-5-5, 60x5-5-5, 75x5-5-5, 5-5-5, 5-5-5.

Romanian deads
130x3, 210x3, 252x3, 287x3, 325x3, 346x3,3, that's all the weight I can fit on my 1" bar.

Pick handle wrist roller, both hands, forward-back.

33 min. Upper back and shoulders pumped, battered and fried. :)

Posted by: Sergio
« on: December 20, 2018, 01:15:03 PM »


Put on some Reggie, cause I be feel'n sooo mellooow man.

Reverse grip row
150x5, 185x5, 200x 5x5

CG bench
135x6, 165x5, 200x 5x5

Reverse curl, straight bar
85x40,30, rest paused last set of 10 reps of both sets.

Hang wrist curl
Reg. Wrist curl
125x40, rest paused last set of 15 reps.

40 min.


OK, not feel'n like work'n out, familiar tune.

85x3, 120x3, 155x3, 178x3, shoulder tweaky, 155x3, 130x3,3,3,3

Squats, bottom half
135x10, 200x10,10,10, haven't done these in couple months due to arthritis, felt light, but will pay tomorrow, :)

Cajin row
120x10, 135x10,10

Wrist curl on bench
135x20, 165x15, 200x10,10, 165x15

40 min. Didn't turn out too terrible.


Actually, I really like the drier weather here in general Rayme.

Reverse grip row
165x10. 200x 5x6, up 1 rep.

Close grip bench
165x10, 200x 5x6, up 1 rep.

Reverse curl, straight bar
100x 8x10

Wrist roller for flexors. This is a pick handle, 1.5" used both hands, ROM is about double of reg wrist curls.
60x35, 75x20,20,20,15, smoke'n!

Reverse roller for extensors

40 min. Can barely type, ouch!


Romanian Deads, E-Z bar
165x5, 210x5, 245x5, 280x5,5

Standing press
100x6, 135x6,6,6,6, up one rep per set.

Reverse curl, E-Z bar
65x8, 100x8, 135x8, look'n sloppy, 125x8,8

Wrist curls on bench, Pearl/Scott style
130x30, 165x20, 200x12,12, up 2 reps, 165x20,20, these are starting to feel easier again.

42 min.



Forward and reverse wrist curls with my pick handle, rope and a bucketful o weights.
Forward/back 75x50/50, 20/20


RG rows (reverse grip)
165x7, 200x7,7,7,7,7 up one rep every set.

Curl ss/with RG rows
100x10/10, 10/10, didn't really need these.

CG bench
165x7, 200x7,7,7,7,7 also up one rep every set.

Skulls ss/with CG bench
100x10/10, 10/10, again, pretty redundent.

Reverse curl, straight bar
108x5, 130x5, 140x5,5 (used straps) 108x15

Wrist curl on bench
150x15, 165x15, 200x13, 150x25,
up one rep on the 200, but forearms a bit fatigued from yesterday.

55 fun filled minutes, :) Time for mango juice!


Yep Jason, don't screw with the Cajin!
Kinda dragg'n today, not much sleep.

OH press
108x8, 135x 4x8, up 2 reps per set.

170x5, 205x5, 250x5,5,5, that's all the knees will take.

Cajin row, one arm (DB)
85x 3x8

Reverse curl

Wrist curl

40 min. A little slow, but good enough.


RG rows
150x8, 200x 5x8, up 1 set and 1 rep all sets

CG bench
150x8, 200x 5x8, 165x20 x-reps mid stroke, up 1 set and 1 rep all sets

Reverse E-Z curl
120x10,10, 140x6, 150x4, 120x10, will go to DB or straight bar as E-Z bar torques out of the hands.

Wrist curl on bench
143x15, 178x15, 200x15, up 2 reps, 178x15, 143x25

55 min.


Pick handle wrist rollers, both hands same time, forward/back.
100x 25/25, 25/25, 25/25, 25/25. Around 8-9 minutes.
Could hardly move fingers after these.
Measured forearms after set 3, straight out(pumped) 13-1/2", flexed, 14-1/4. That's over a half inch gain since I measured them a year ago. One of these days, I'll look like I lift, know what I mean?


OH press
108x3, 143x3, 165x3,3,3,3, 143x5,5, boy, don't do these for while and you go downhill quick(at least at my age, lol)

143x3, 178x3, 244x3, 266x3, 288x3, 244x3,3, about all the knee would take today, snap, crakle, pop.

Cajin row
143x10, 165x8,8,8

Pick handle wrist rollers (froward and back)
107x25/25, 125x20/20, 20/20

40 min, so-so workout.


Pick handle wrist rollers. Both hands, forward/back.

125x30/30, 30/30, all I could do to finish the set. Up 10 reps.

A couple of minutes.


That's right, forget high school Spanish, not worth a peons paycheck,

RG rows
165x5, 210x5, 232x5,5, 210x5, hell'va grip workout

RG DB row
85x8,8, Rayme, don't whine about not hitt'n bi's on these, :)

BWx8,8, bi's are fairly fried.

CG bench
143x5, 165x5, 210x5,5, 178x8,8,8

Reverse/hammer curl
40x30, 50x15,15, missed these

DB wrist curl
90x20, 103x15,12

50 min. Tired :)
Posted by: Sergio
« on: June 10, 2018, 11:20:52 PM »


I'll try those Cajin. I actually use an inverted 5 gallon paint bucket without the lid.

Todays workout. Went with a bar just for a change.

BN press
65x20, 100x10,10,10, Front press, 100x10,10

85x10, 100x10,10,10,10

Bench dips

65x10, 100x10, 90x10,10

Reverse curls

Wrist curl on bench
143x20, 165x15, 187x10, 165x10, 142x15, haven't done these in months, it shows.
DB wrist curl
80x20, as you can see, flexors aren't hammered as much with bar wist curls, as still had some juice left for DB's.

50 min.


Switching shoulder to chest/back day. Hit a couple sets today even though I hit them last workout. DB press is so much kinder to me.

DB rows
80x10, 92x5x10, pretty nice pump.

DB press
50x20, 20, had to take couple deep breaths for the last 5 reps.

Bench flys
50x25,20,20,20, don't want floppies as Dan Martin would say, I want cleavage!

25 min.


OK Ty, lol.

Skipped squats, right knee bothering me, try to hit them tomorrow.

Lying tri. ext. DB's
40x30, 50x12, 55x8+8 CGB, 6+6 CGB, 50x8+8 CGB

Lying crossovr tri. ext.
40x8, tad heavy, 30x12, 12

Standing DB curl
40x20, 50x8, 45x10, 10, 40x10

Reverse/hammer curl
50x15, 15, 15, 15 x-reps

DB wrist curl
95x25, 20, 75x30, 25

44 min.


Quick wokout, have an awards ceremony to get to.
No squats, doing deads, knee still killing me.

DB row
75x10, 95x10, 107x10

Bench flys
50's x40, 30

Romanian deads
210x10, 10, 10

15 min, I'm outa here!


Yesterday was last day for injections for this cough and cold I've had, buttcheeks feel like a pincushion, ouch. Starting to feel a bit better.

Dips, upright
BWx10, 27x10,10, BWx20,20

Lying tri. ext. DB's
50x8,8,8, 40x15,10

BWx8,8,8,8 (last set 2+6 negs) rusty on these (read, fat)

DB curls
40x10,10,10, con. curl 30x15

Reverse/hammer curl DB's
56x10,10, 50x12,12

Wrist curl
108x15, 90x25, 85x20, 68x25

50 min.


Bourbon type workout today,

DB press
40x5, 50x5, 61x5, 72x5,5, 61x5, 50x10

DB row, one arm alternate
85x5, 107x5, 120x5,5, 107x5, 85x15,15

DB flys
62x20,20,15,15, if ya can't bench, then flex I always say.

DB wrist curl

40 min.


Lookout, work'n out 2 days in a row... 

Romanian Deads
210x5, 252x5, 290x5, 325x5, 347x3, wanted 5 but set bar down to regrip and that's all she wrote.

Lying tri. ext. DB's

Crossover tri. ext.

DB curls, one arm

Reverse curls, DB's
50x20,15,15, last set of 5 reps rest paused

DB wirst curls
102x25,(PR this wieght on reps)15+5 negs. 91x20

32 min. Nice tight workout. My tri's were hammered, and my hammers were tried. Dipped, battered, and double deep fried. Giddyup!

I did mostly full body 3xweek from age 49 till around 55, that's 6 years, with an extra forearm workout here and there. Mostly squat, dead, chin, row, dip and press. Like the others said, you got to work up to it. I do on occasion workout 5-6 times a week(like when I was in my 20's) when I have the time and energy, but all in all, you can build a lot of muscle not to mention strength, on 3xweek. Stick with it a couple years, you'll see, 


Yep for performance work, it's hard to beat 3xweek. A push, pull, and a hip or quad dominate exercise. Get freaky strong.

Coughing today still. Weird. Very busy and a little tired, so will hit forarms and do a real workout tomorrow.

DB wrist curl, alternate, Sipes style.
80x45, 100x25, 110x15,(PR?) 91x25, 80x25

About 12 min. of fun.......not.


Long day, seems I do more work on my days off, huh? Got most of my plates repainted though. I have nonslip step tape on my DB's and bar, nasty stuff, so I painted the handles, smothed out the sandpaper effect, but still has a good grip! Nice.
Late start for a workout, and a little tired, so will blast it like I have no brains,

DB rows
75x10, 97x 4x10, nice pump

DB press
40x10, 55x 4x10, a bit weak on these today.

55x25, 65x15,15, last few reps were tough.

Hammer/reverse curl
65x8,8, 60x8,8, suckers strain the back a bit!

35 wonderful and fun filled minutes!(cough-not-cough)


Just me and Waylon in the garage gym,   

DB curls
40x15,15, 45x10, 50x6, 40x10

DB lying tri. ext.
40x35, 50x15, 55x8, 45x15, 40x20

DB wrist curls
102x25, 90x30,20, enough of that! 

25 min.


Check and double check!

Butt Day

165x10, 210x10, 255x10,10

10 min. Over and out.


Not much sleep last nite, and got carried away building stuff in the workshop, so kinda forced myself into this workout.

DB press
40x10, 55x8,8,8


DB rows

16 min.


Am buying a new compu soon(I think, )as this ones fading, then I can have sound, camera the whole 9 yards, until then everything is silent pictures, then I can check out that Aussie country sound.

Went a little nuts today, but that's normal.

CG bench
100x10, 178x10,10, shoulder no likie.

Lying tri. ext.
100x10, 115x10,10, 100x10

Seated French press

BB curl
65x10, 85x10, 100x10,8, 85x10

Reverse E-Z curl
90x10, 110x10,10, 90x10,10

Behind back wrist curl
135x30, 165x20,20, 150x20
Reg wrist curl

45 min.


DB decline bench rows, strict.
62x15, 76x10,10,10, 65x10, nice pump, these will keep you honest.

DB incline press
65x10,10,10,10,10, shoulder didn't protest much, :)

DB wrist curl
75x50, 91x25, ouch ouch.

Reverse wrist curl

24 min.


I'm a whiner,   

Todays workout. Not much sleep last nite, but went pretty well anyway, I think.

Romanian deads
130x3, 210x3, 254x3, 289x3, 324x3, 346x3, that's all the 1" bar will hold.

Lying tri. ext. DB's
Decline, 40x10, 50x10, 55x6, Flat, 55x6,6, 50x6, Incline, 50x6,6

Curl, DB's
40x10, 50x8,8,6,6

Reverse/hammer curl
50x15, 55x10, 60x6,6, 55x10,10

DB wrist curl
80x20, 113x10, 120x6, 98x15, 80x25

65 min. of fun, fun, and a little more fun.


DB rows, one arm alternating
80x10, 93x10, 104x10, 120x5,5, 98x10,10

DB bench
62x10, 85x10,10,10

Bench flys

25 min.


Ok gonna try to tear it up a little.

Press, cleaned off'n the floor.
108x8, 143x5,5,5, whoa, outa condition. Puff pant.

Cajin row

CG bench, E-Z bar, 5-6" grip width
125x10, 165x8,8, 185x5, 165x8,6

Reverse grip rows, E-Z bar
130x10, 165x8, 185x6,6, 165x8,6

E-Z reverse curl
90x15, 110x10,10,10

Behind back wrist curl
143x15, 175x15, 200x10, reg wrist curl, 143x25

45 min. Got the barbell bloat today, I'll have some ice tea and rest, bloat should disappear shortly, :)


Time to get the Popeye on. A little ZZ Top to kick the ticker.

BB wrist curl over bench
144x25, 166x15, 188x15, 210x10

DB wrist curl
113x10,10, 85x25

Hang wrist curl
150x20,20,20, last 5 reps were rest paused (really need phat bar on these)

Reverse BB wrist curl
42x30, 50x30, 60x15, 50x20, 42x20,15,10

30. Not a great pump, but will feel these...hmmm...soon!


CG bench
140x10, 175x5x10

E-Z reverse rows
140x10, 175x5x10

E-Z reverse curl

E-Z hang wrist curl
130x40, 25, forearms pretty fried form yesterday, hehe.

35 min. A rather E-Z day :)


100x5, 135x 5x5

SL deads
200x 4x10, pull'n quick on these.

Bench wrist curls
135x30, 175x20,15 even though I've done more per arm on DB's, the BB is suffering, different animal I guess.

25 min.

Posted by: Sergio
« on: June 10, 2018, 10:48:50 PM »


Off and running, pump day!

SL Deads
130x15, 210x15,15

DB bench
62x15, 85x15,15

DB row
85x15, 107x15,15, that's it, cardio done for the day!

19 min.


Thought about shoulder/arm workout, but a kinda cold here. Hit the forearms a little instead, and "save" myself for tomorrow, :)

DB wrist curl
80x50, 100x25,15, 80x25,20. Pumped!

Around 12 min.

01-03-08 06:23 PM - Post#391660     

Armed and dangerous day.

DB press
40x10, 62x5, 70x5,5, 65x5,5, 55x5,5

Lying tri ext. DB's
40x10, 50x8, 55x6, 60x5,5, 50x8, 45x10,10, 40x10

Curls, DB's
40x10, 45x8, 50x6, 55x6,6, 45x8,8

Hammer curls, DB's
50x10, 55x10, 60x8,8, 55x8, 50x10,10,10, 40x25

58 min. Armed and dead.


A little flexor work.

DB wrist curl
90x45, PR this weight on reps
80x50, last ten reps...killer!

Around 6 min.


210x10,10,10,10,10,10, set no.6 made me wish I didn't!

DB bench

DB rows

30 min.

 I've been thinking of doing an experiment with flys for chest development, as my shoulder always bothers me with any kind of weight for presses. Should see some kinda results with a heavier weight, huh? I wanna see a nice split, cleavage, digg, lol.


OK, more usual goings on. a workout.

One arm press
40x10, 50x10,10,10,10,10

One arm curl

One arm tri. ext.
40x15,10,10,10,10, two DB'sx15. What a difference pressing 2 bells at the same time makes.

Reverse DB curls, 2 arms

Wrist curl, DB
91x30, 98x20,20, 80x25

45 min.


Worst head cold I've ever had. Feels like brokken ribs been coughing so hard.

BWx8,8,8, actually didn't think I'd get one rep the way I feel.
DB curls

BWx15,15,15, surprised myself here too.
Tri ext. DB's

Tic tocs

21 min, got to go fall down now, :)

01-16-08 06:45 PM - Post#397356     

Arthritis so-so today, so decided to do a few squats, my legs are shriiiinnnking!

85x5, 130x5, 175x5, 210x5,5, ATG, only hurts at midpoint.

40x40, 35, 30

Cajin Rows, one arm DB seated
65x15,15,15, coughing has made back sore, so opted out of reg rows.

Wrist curls, DB
65x50, 80x30, 98x20, 108x20, surprised myself on last set. Pumped.

43 min. A bit long, still very tired from cold, but a little here, a little there, :)


DB press
40x40, 55x15, 10

DB curl
40x15, 15, 15

Lying DB tri.
45x15, 15, 12, 40x15

Reverse DB curl
45x25, 20, 20

31 min. Hacking and coughing real bad, had to have been a good workout, not sure, 


Didn't have juice to do a reg workout, so forearms will do till tomorrow.

Reverse wrist curl

DB wrist curl
75x30, 95x20, 113x10, 124x8 (opposite hand helped last 2 reps each side) 95x25, 90x20, 80x25

About 18 min.


175x15,15,15, had to rest pause last set of 10 reps! Hack n cough!

DB rows
85x15,15,15, felt pretty easy.

Bench flys
50's x25,25,25, had to rest pause last set of 5.
Bench press, what bench press, we don't need no stinking bench press. My tiny pecs are fried, fried, fried!

20 min, unadulterated..or!


Seems like a lot of people here are having seconds on this "cold".
Thumbless shrugs. Yep, tried those, but can do so much more with those freak'n straps. ;)

DB press
50x15,15,12,10,8,8, shoulders wiped!

DB curls
40x15,12,10,10,8,6, even did a few sets that a vein I see through my sweatshirt?

Lying tri. ext. DB's
45x15,12,10,8,6,6, really felt these by set 4
Bench dips
BWx20,20, beaten, battered and dip fried tri's!!

Reverse DB curl
45x30,20,15,12, look, wisps of smoke coming off the ole Popeyes!

DB wrist curl
91x30,20,15,15, uh huh, that's right!

48 min. Rate this workout an A- awesome pump!! I think my meds are workiiiiiiiiiinnnnggg!


Still coughing, WTH? Didn't "feel" like a workout, but screw it.

DB rows
68x25, 90x15, 112x8, 123.5x6,6, used straps last set.

40x50, 62x20, 15, 15, 50x20,
"And how do we arrive at cleavage Mr. Starbuck?"
"Flys Captain Blye, flys."
"Very good, carry on Mr. Starbuck."

Squats, box
130x10, 210x5, 5, 5, 5, working on the sea legs, arrgh.

36 min. of suckage and hurt me.
Posted by: Sergio
« on: June 10, 2018, 10:37:48 PM »

I think I'm starting to burn out on this routine. HAve been on it 6-7 weeks. Went pretty fast on getting to 15 sec rests I think, and nailed everything but DB bench. Last 2 sets (on bench) starting to bother shoulder. Have seen a nice change in muscles though. Will play around a little, and give myself a little more time on rests between sets. Good stuff Cajin!

DB bench
75x8,8,8,8,8,8,6,6. All with 15 sec rests.
DB rows
75x8x8, all with 15 sec rests.
Standing flys
35x8x8, all 15 sec rests

16 min.

 Can flex the chest now, due probably in part to DB bench as opposed to bar. Shoulders have a little meat on medial deslt. Have added a bit to forearms, 13" unflexed, arm straight,14" flexed. Have gained a 1/2" since last year. Upper arm, 17 inches cold, no gain, (actually larger last year) but look more defined. Chest 49" flexed, seemed to have gained a bit there. Have no idea what these numbers mean, but will see what happens as I change the routine. Will do a bit more warmup pyramiding the weight. That's all I got man, hope it makes sense.


OK, changing up a little

DB press
40x10, 62x8,8,8, felt heavy, not pushing today.

Cajin rows, seated, DB
62x8,8,8,8, felt light, but that's ok.

130x5, 210x5, 252x5,5, arthritis acting up in right knee, and right hip creak'

18 min.


One arm DB row
62x10, 85x10, 102x8, 128x5 (used strap this set) 102x8,8
Curls, DB's

DB bench
62x10, 85x10, 95x7,6,(left shoulder give'n out) 85x10, chest pumped though.
Lying tri. ext. DB's
40x15, (Tri + partial CG bench) 50x8+8, 8+8, 8+8, tris deep fried!

DB reverse/hammer curls
50x10, 55x10,10, 50x10,10,stair step grip tape really helps!
DB wrist curl
78x25, 100x15, 90x15, 78x15, 25, put the hammer down on it last set, was gett'n lazy.

60 min. Arms smoked.


BB press
100x8, 120x8, 135x5, 150x5, 135x8

135x5, 210x5, 245x5,5, One legged lunge(other foot on bench behind)x10, arthritis in right knee kill'n me, right leg wanted to buckle on these.

One arm (DB) Cajin row

30 min. of fun and pain.


Good call. Have a Costco here, will look. Thanks Cajin.

Todays fun and games....

DB rows
62x20, 84x15, 106x6,6, two arm rows, ROM not as good as one arm for me.
BWx10, 8
DB curl
40x10, 8, 8

DB bench
62x20, 84x10, 10, left shoulder protesting, finish with.....
BWx15, 10, 10, full dips, none of that half dip sissy crap, ;)
Lying tri. ext. DB's
40x15, 15, 10, tri's pretty smoked.

Reverse DB curl
40x20, 15, 15, 12
DB wrist curl
90x15, 15, 15, 75x30, no warmup, just got to it.

55 min. Overall good workout


2 too many tequila shots last nite, cats woke me twice, not motivated, and knees hurt, but can still kick my own ass ;)

SL deads
165x5, 210x5, 255x5, 290x5, 310x5

One arm DB rows
65x5, 84x5, 107x5, 128x5, 5

Bench flys
62x 3x15

25 min.


Rolling Stones, for a little voltage to the ticker.

DB press
40x20, 50x15, 62x10, 55x10, may have done a 5th set, but didn't write it down if I did. :)

Hammer curl, one arm alternate
40x20, 50x15, 55x10, 50x15, 15

DB tri. ext. seated
30x35, 40x12,12,12,12, might save 30lb as a final set next time.

DB curl

DB wrist curl
80x40(PR?) 91x25(PR?)15, 80x25

40 min. Awsome pump, but aren't they all? :)


OK, who's work'n out today? Raise your hands...that's what I thought....slackers!

BB rows
135x15, 180x10
DB rows
90x10, 98x10, 108x8,8,8
180x15, 215x15, 250x11
135x15, 180x8,8, shoulder no like, switch to...

30 min. Felt like a real puker, :) now back to Xmas.


Good on you Gary!
Yes Wed. it is Cajin.

Ate some pecan chocolate fudge I made to start this workout off right!

DB press
40x10, 50x10, 62x8, 75x5,5, (push pressed these)
62x8, 50x10

Lying tri. ext. DB's
40x20, 50x10,10, 40x10
Seated one arm ext.
Lying one arm crossovers

DB curls
40x10, 50x8,8, 40x10

Reverse DB curls
50x10, 60x10,10, 55x10, 50x10, 50x10 x-reps

DB wrist curls
84x10, 100x10, 117x6, 123.8 x3, PR! (It was the fudge) 80x40,25,25, didn't get a pump till I hit 80x40.

1 hr.

12-29-07 05:46 PM - Post#389931     

Took yesterday off and then hafta search for the dang log!

135x10, 165x10,10,10, 145x15,15. Shoulder bothers me a bit, go back to DB's, better pump also.

145x15, 165x10,10, 190x10,10, 145x15. Not as good a stretch as with DB's.

SL Deads
145x3, 210x3. 290x3, 325x5. All the iron I could get on the 1" bar.

BB wrist curl, for fun. On special forearm bench, also used as a chopping board, ;)
145x20, 180x15,12, 165x15,12. Haven't done these in months, and shows.
DB wrist curl
80x20. Better pump, and hits flexors more. BB seems more wrist than flexors. Starting to think DB's are my future, doh!

40 min. of fun and games. Going for ice tea, must have drink!
What we've got here is... failure to communicate. Some men you just can't reach.


OK. I guess this is the last workout of the year, as I'm taking tomorrow off.
Shoulders and arms fried from yesterday, so light weight blood pumping workout.

DB press
40x40, 30

Lying tri. ext, DB's
40x20, 20, 15, 15, could actually feel cross striations in tri's.

DB curls
40x20, 15, 10, 10, surprised myself on first set.

Reverse/hammer curls, DB's
40x20, 20, 15, 15, that's it, I'm fried.

Will rest flexors today, maybe try for new PR DB wrist curl in Jan. Goal, 125x3-5.

36 min.


Decided to make a wrist curl PR.
85x20, 100x15, 127.6x5! PR! 90x25! Heavy sucker, but exceeded goal of 125. What to do for next year? Hmmm.

10 min.