IllPumpYouUp.com - Bodybuilding, Powerlifting, & Fitness Find Us on Facebook! Follow Us on Twitter! Follow Us on Twitter! Ad Space Available
Register FAQ Members List Social Groups Calendar Search Today's Posts Mark Forums Read
Go Back   IllPumpYouUp.com - Bodybuilding, Powerlifting, & Fitness > Specifically For You > Over Age 35 Bodybuilders
Reload this Page PaPaw's Blog...
Over Age 35 Bodybuilders A forum for those over the age of 35.

Reply
 
Thread Tools Display Modes
(#2661)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 01-21-2014, 10:01 AM

1-18-14

front squats

45 x 12 warmup
65 x 12
85 x 10
115 x 4 (not use to doing these)

Barbell lunges
45 x 10
65 x 10
85 x 10

Leg extensions
100 x 15 x 3
100 x 11
100 x fail @ 11

Prone leg curls
65 x 12
70 x 12
75 x 12
80 x 10

Calf raisers
110 x 12 x 6


PAPAW'S (PGS) BLOG
Reply With Quote
(#2662)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 01-21-2014, 10:08 AM

1-20-14

DB incline curls superset with skull crushers
25 x 12 50 x 12
30 x 12 x 1 50 x 10 x 5
35 x 10 x 4

cable curls cable pressdowns
60 x 10 superset with 60 x 10
70 x 10 80 x 10
80 x 10 100 x 10
100 x 10 110 x 10
120 x 10 120 x 10
110 x 10 130 x 10

db hammer curls superset with db kickbacks
30 x 10 x 5 30 x 10 x 5


PAPAW'S (PGS) BLOG

Last edited by PAPAW; 01-30-2014 at 09:18 PM.
Reply With Quote
(#2663)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 01-30-2014, 09:25 PM

Incline flys
30 x 15 x 2
35 x 15 x 7

Barbell bench
wide grip
135 x 15
135 x 15
shoulder width
135 x 15
135 x 15
close grip
115 x 15
115 x 15

DB fly
35 x 35

Weighted cable crunches
47.5k x 30
47.5 x 40 x 4


PAPAW'S (PGS) BLOG
Reply With Quote
(#2664)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 01-30-2014, 09:31 PM

Barbell rows
Bar (45 x 12)
65 x 12
115 x 10

cable rows
110 x 8
120 x 8
130 x 8
140 x 7

Pull ups
5 wide grip (40 lb assist)
10 shoulder width (50 lb assist)
10 bull horn (50 lb assist)
7 wide grip (50 lb assist)

stiff arm pullovers
50 x 15
60 x 15
70 x 20

bb shrugs
135 x 8
225 x 8 (too much)
185 x 8


PAPAW'S (PGS) BLOG
Reply With Quote
(#2665)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 01-30-2014, 09:34 PM

1-23-14

db incline press
30 x 15 x 2
50 x 5
60 x 5
65 x 5 x 2
65 x 2 fail at 2

Incline flys
35 x 15

OH bb press
60 x 5 x 5

Bent over dumbell laterals
15 x 20 x 2

side lateral
10 x 15 x 2


PAPAW'S (PGS) BLOG
Reply With Quote
(#2666)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 01-30-2014, 09:41 PM

1-26-14
incline db curls
30 x 10
25 x 10
25 x 10
25 x 10
25 x 10

Cable press down
42.5 x 10
47.5 x 10
52.5 x 10
47.5 x 10 x 2

Db curls
25 x 10 x 5

db skull crushers
25 x 10 x 5

Cable curls
42.5k x 10
47.5k x 10
34.0k x 10
45.0k x 10 x 2

Db kick backs
25 x 10 x 5


PAPAW'S (PGS) BLOG
Reply With Quote
(#2667)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 01-30-2014, 09:46 PM

1-27-14

leg extensions
100 x 15
105 x 15
110 x 15
115 x 15

Front squats
bar x 10
65 x 10
85 x 10
115 x 10

BB lunges
65 x 10 x 3

prone leg curls

65 x 12
75 x 12
85 x 12
95 x 12

calf raisers
130 x 12
160 x 12
170 x 12
175 x 12 x 3


PAPAW'S (PGS) BLOG
Reply With Quote
(#2668)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 01-30-2014, 09:51 PM

1-28-14

incline db curls superset dumbell skull crushers
20 x 10 25 x 10 x 5
25 x 10 x 5

cable curls superset cable pressdowns
100 x 10 x 5 100 x 10 x 5

two arm hammer curls superset dumbell kickbacks
20 x 10 x 5 20 x 10 x 5


PAPAW'S (PGS) BLOG
Reply With Quote
(#2669)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 01-30-2014, 09:58 PM

1-29-14

incline flys
35 x 15
40 x 12
45 x 12
50 x 11
55 x 11
60 x 6
55 x 7

flat bench bb press
115 x 15 x 2 wide
115 x 15 x 1 shoulder
115 x 12 x 1 shoulder
115 x 12 x 1 close

1 set incline fly's 35 reps @ 35 lbs.

leg raisers
30
30
30

cable crunches
80 x 40
90 x 40 x 2
90 x 30 x 2


PAPAW'S (PGS) BLOG
Reply With Quote
(#2670)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 01-30-2014, 10:09 PM

1-30-14

barbell rows
50 x 12
60 x 10
80 x 10 x 4

seated cable rows
120 x 8
130 x 8
140 x 8
150 x 8 & 3 partials to fail

pullups (assist set at 50 lbs)
bw fail @ 8 wide grip
bw 12 steer horn grip
bw fail @ 9 close grip
bw fail @ 6 wide grip

Stiff arm pullovers
70 x 10
90 x 10
120 x 10

BB shrugs
135 x 8
155 x 8
185 x 8 x 3


Caught up now. weight this morning 168.7


PAPAW'S (PGS) BLOG
Reply With Quote
(#2671)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 02-24-2014, 10:01 PM

1-31-14

INLINE DB PRESS
35 X 15 X 2
60 X 5 X 3
65 X 5 X 2

FLAT BENCH FLYS
45 X 10
50 X 10 X 2
50 X 9
50 X 10
50 X 10

STANDING BB/OH PRESS
45 X 10
65 X 5
85 X 5
90 X 4

BENT OVER DUMBELL LATERALS
15 X 20 X 2

SIDE LATERALS
12.5 Z 15


PAPAW'S (PGS) BLOG
Reply With Quote
(#2672)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 02-24-2014, 10:01 PM

1-31-14

INLINE DB PRESS
35 X 15 X 2
60 X 5 X 3
65 X 5 X 2

FLAT BENCH FLYS
45 X 10
50 X 10 X 2
50 X 9
50 X 10
50 X 10

STANDING BB/OH PRESS
45 X 10
65 X 5
85 X 5
90 X 4

BENT OVER DUMBELL LATERALS
15 X 20 X 2

SIDE LATERALS
12.5 Z 15


PAPAW'S (PGS) BLOG
Reply With Quote
(#2673)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 02-24-2014, 10:07 PM

2-3-14

Leg extensions
100 x 10
115 x 10
120 x 10
125 x 10
130 x 10

Squats
Warmup (bar) x 15
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5

Romanian dead lift
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

calf raisers
90 x 12
100 x 12
110 x 12
120 x 12 x 3


PAPAW'S (PGS) BLOG
Reply With Quote
(#2674)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 02-24-2014, 10:10 PM

2-4-14

Ez bar curl
80 x 5 x 5

Dumbell curl / compound set

30 x 10 x 3 / 15 x 10 x 3

hammer curls

20 x 20 x 2


PAPAW'S (PGS) BLOG
Reply With Quote
(#2675)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 02-24-2014, 10:16 PM

2-5-14

incline db press
40 x 15
50 x 10
55 x 10
60 x 10
65 x 9
70 x 10 (two with assist)

incline flys
40 x 12
50 x 10
50 x 7
50 x 8

pushups
2 x 10
2 x 13
10

decline db press
50 x 10 x 3

leg raises
30 x 3

cable weighted crunches
100 x 30 x 3


PAPAW'S (PGS) BLOG
Reply With Quote
(#2676)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 02-24-2014, 10:20 PM

2-8-14

Racksets
135 x 12
185 x 10
225 x 10
245 x 6
265 x 6
285 x 6
305 x 6
315 x 6

Seated rows
110 x 10
120 x 5
130 x 5
140 x 5
150 x 5
170 x 5

dumbbell decline pullovers

50 x 15 x 4

pullups assisted

(forgot to write it down in my book)


PAPAW'S (PGS) BLOG
Reply With Quote
(#2677)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 02-24-2014, 10:31 PM

2-10-14

incline db press
55 x 12 x 3
55 x 9 fail
55 x 11 fail

incline flys lowering incline 1 notch each set till bench is flat
40 x 5
40 x 5
40 x 5
40 x 5 Flat
40 x 5 flat

Cable crossovers
40 x 12
40 x 15
40 x 15

pushups
20
14
12
12
14

front laterals
30 x 10
15 x 15
12.5 x 15
10 x 15

bent over laterals
15 x 15
20 x 15
25 x 15
20 x 15

standing Arnold press
15 x 10 x 4


PAPAW'S (PGS) BLOG
Reply With Quote
(#2678)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 02-24-2014, 10:37 PM

2-11-14

leg extensions
105 x 15
110 x 15
115 x 15
120 x 10
125 x 10

Front squats
(45) bar x 10
65 x 10
85 x 10 x 4

Barbell lunges
65 x 10 x 3

prone leg curl
70 x 12
85 x 12
90 x 20
95 x 12

standing calf raisers
110 x 12
115 x 12
120 x 12
130 x 12
135 x 12
150 x 12


PAPAW'S (PGS) BLOG
Reply With Quote
(#2679)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 02-24-2014, 10:44 PM

2-12-14

incline curls
20 x10
25 x 10
30 x 10 x 3

cable curls
42.5k x 10
47.5k x 10
62.5k x 10
52.5k x 10 x 2

hammer curls
30 x 10 x 5

db skull crushers
20 x 10
30 x 10 x 5

cable press down
62.5k x 10 x 2
67.5k x 10
52.5 x 10 x 2

kickbacks
30 x 10 x 5


PAPAW'S (PGS) BLOG
Reply With Quote
(#2680)
Old
PAPAW's Avatar
PAPAW is Offline
5 STAR MEMBER
PAPAW is a jewel in the rough
 
Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
Send a message via AIM to PAPAW
Default 02-24-2014, 10:45 PM

2-12-14

incline curls
20 x10
25 x 10
30 x 10 x 3

cable curls
42.5k x 10
47.5k x 10
62.5k x 10
52.5k x 10 x 2

hammer curls
30 x 10 x 5

db skull crushers
20 x 10
30 x 10 x 5

cable press down
62.5k x 10 x 2
67.5k x 10
52.5 x 10 x 2

kickbacks
30 x 10 x 5


PAPAW'S (PGS) BLOG
Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump



Powered by vBulletin®
Copyright ©2000 - 2018, vBulletin Solutions, Inc.
vBulletin Skin developed by: vBStyles.com