[PAPAW]

2-13-14

incline flys
40 x 12
45 x 12 x 6

flat bench bb
wide shoulder close
115 x 15 115 x 15 115 x 15
135 x 15 135 x 15 125 x 12

incline fly (rest/pause)
35 x 35

weighted cable crunches
47.5k x 30
47.5k x 20

[PAPAW]

2-17-14

bb rows
95x10
115 x 10
165 x 10 x 2


seated rows
130 x 8
140 x 8
150 x 8
170 x 5 plus 2 partials

pullups (assisted set @ 80 lbs)
10 wide
13 shoulder
16 bull horns
11 wide grip

stiff arm pullover
80 x 15
100 x 15
120 x 15

[PAPAW]

2-17-14

bb rows
95x10
115 x 10
165 x 10 x 2


seated rows
130 x 8
140 x 8
150 x 8
170 x 5 plus 2 partials

pullups (assisted set @ 80 lbs)
10 wide
13 shoulder
16 bull horns
11 wide grip

stiff arm pullover
80 x 15
100 x 15
120 x 15

[PAPAW]

2-8-14

Incline db press
50 x 13
55 x10
60 x 5
70 x 5
75 x 3
75 x 5 (2 w/assistance)

Incline flys
50 x 15 x no rest

Standing OH press
60 x 5 x 2
90 x 5 x 3

Bent over laterals
25 x 15 x 2

Standing side laterals
20 x 15 x 2

[PAPAW]

2-19-14

Leg extensions
85 x 12
100 x 10
115 x 10 x 3

Squats
135 x 10
155 x 5
175 x 5
185 x 5
205 x 5 x 2

Romainian Deadlift
135 x 10
155 x 5
175 x 5
185 x 5
205 x 5 x 2

Seated calf raisers
90 x 12
110 x 12 x 5

[PAPAW]

2-20-14

EZ bar curl
60 x 10
70 x 5 x 5

Incline db curls
20 x 10 x 3

hammer curls
25 x 20

[PAPAW]

Incline db press
40 x 10
45 x 10
50 x 10
55 x 10
60 x 10
65 x 6

db fly
35 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Decline db flys pushups
40 x 10 x 3 20
10
leg ups 13
25 x 3 10
11
Cable crunches
100 x 35
110 x 30
120 x 25

[PAPAW]

2-25-14

Racksets
135 x 10
225 x 10
275 x 6
315 x 6
335 x 6
355 x 6
405 x 4

Decline db pullovers
50 x 15 x 4

Seated cable rows
110 x 5
120 x 5
130 x 5
140 x 5
150 x 5
170 x 4

pullups (set @ 50lbs assist)
bw x 10
bw x 10

[PAPAW]

2-26-14

Incline db presses
50 x 12
55 x 12
60 x 12
65 x 12 x 2

Incline flys to fly flys
50 x 12 x 5

Cable crossovers
22.5k x 15
27.5k x 15
32.5k x 15

Pushups
20
17
14
12
12

Front laterals
25 x 15
20 x 15
15 x 20
10 x 20
5 x 20

Side Laterals
25 x 5
20 x 12
12.5 x 20 (no 15's)
10 x 20
5 x 20

Bent over laterals
10 x 15
15 x 10
20 x 10
25 x 12
30 x 5

Arnolds
15 x 10
20 x 10 x 2

[RoaringMad Mac]

sorry I have not been around on the board that much Johnny but I am still looking at your log

[PAPAW]

That's ok, I haven't either, the new workout has me really to tired to post when I get home from the gym, so I have to have catch up days.

[PAPAW]

I'm still around just real busy, see ya later.

[PAPAW]

Well folks I've been very busy for some time now. Getting ready for the St. Louis, NANBF, 50+ bodybuilding competition September 27. I'll post some pictures when it's over. I quit posting workouts because I was so tired when I came home I just didn't have the energy to do it. I also have talked with my wife and I am quitting my second job. After working two jobs for 28 in total, years I'm ready for it. I just hope we can pay the bills.This is still my extended family so guys and gals keep writing.

[RickB]

Originally Posted by PAPAW

Well folks I've been very busy for some time now. Getting ready for the St. Louis, NANBF, 50+ bodybuilding competition September 27. I'll post some pictures when it's over. I quit posting workouts because I was so tired when I came home I just didn't have the energy to do it. I also have talked with my wife and I am quitting my second job. After working two jobs for 28 in total, years I'm ready for it. I just hope we can pay the bills.This is still my extended family so guys and gals keep writing.

I hope that works out for you Papaw!!! I think the extra time for family and yourself will help take a load off for sure! You are a good man though for doing that for so long! Hang in there and hope everything pans out great for you!

[PAPAW]

Hey everyone, long time no see. Just completed the Gateway Naturals in St. Louis, Mo. Had a good time but finished in 4th. Here's what I looked like at the competition.

[RickB]

Kudos!!! Just getting up there is awesome in itself!!! You looked great and definite improvement over the last competition! Always good to know when you go the right direction, right?

[ouija]

Definitely showing some improvement! Kudos

[PAPAW]

Thanks guys, definitely an improvement. But I was told by the promoter for the Kansas City competition that I still needed to "lean out" a little more. Maybe by next June I'll be even better shape than this.

[RickB]

Originally Posted by PAPAW

Thanks guys, definitely an improvement. But I was told by the promoter for the Kansas City competition that I still needed to "lean out" a little more. Maybe by next June I'll be even better shape than this.

You can do it!!! As drastic of an improvement between your comps that you've already made, I have no doubt!

[PAPAW]

Thanks guys, Rick I plan on going to the next competition and taking first place.