The new BACK PRs and Progress

[John A. Casler]

OK, I'm going to post these but don't expect miracles ;D Hey after all, I'm almost 60.
Tonights workout was the first including both the CHINS and the DB ROWS.

Here are the CHIN results:

Set 1 = Bodyweight 253# dressed x 17 (Not Max effort but very hard)
Set 2 = Bodyweight 253# + 25# = 278# x 12NEW PR***
Set 3 = Bodyweight 253# + 50# = 303# x 5NEW PR***

Here are the DB Row and DB Pullover results:

DB ROW:
Single Set to HIGH EFFORT 100#db x 15 NEW PR***


PULLOVER:
Single Set to HIGH EFFORT 100# x 22 (each rep touches the ground, and last 7 are stopped DEAD at the bottom)NEW PR***

I expect a good case of DOMS by Sunday.

Note this was not the whole WO.

I also did 4 sets of heavy (for me) Benches, and a set of Cable Crossovers called SPYDERS, along with a finish off set of chins 5 dead stop at the bottom reps.


All of these are rather easy PR's and I will report increases in 10 days.

[John A. Casler]

Tonights workout was the 2nd including both the CHINS and the DB ROWS.

Here are the CHIN results:

Set 1 = Bodyweight 253# dressed x 18 (Not Max effort but very hard)
Set 2 = Bodyweight 253# + 25# = 278# x 13 NEW PR***
Set 3 = Bodyweight 253# + 50# = 303# x 6 NEW PR***

Here are the DB Row and DB Pullover results:

DB ROW:
Single Set to HIGH EFFORT 100#db x 16 NEW PR***


PULLOVER:
Single Set to HIGH EFFORT 100# x 23 (each rep touches the ground, and last 8 are stopped DEAD at the bottom)NEW PR***

[John A. Casler]

Tonights workout was the 3rd including both the CHINS and the DB ROWS.

Here are the CHIN results:

Set 1 = Bodyweight 253# dressed x 19 (Max effort very hard)
Set 2 = Bodyweight 253# + 25# = 278# x 14 NEW PR***
Set 3 = Bodyweight 253# + 50# = 303# x 7 NEW PR***

Here are the DB Row and DB Pullover results:

DB ROW:
Single Set to HIGH EFFORT 100#db x 17 NEW PR***


PULLOVER:
Single Set to HIGH EFFORT 100# x 25 total reps (each rep touches the ground, and last 5 were stopped DEAD at the bottom)NEW PR***

[John A. Casler]

Today's workout was the 4rd in this series, but had to forgo the CHINS since Jeff Pinter stopped in for a session but I still used the DB ROWS only with 115# on the new Olympic DB.

Here are the Pulldown results:

Set 1 = 260# x 20
Set 2 = 300# x 16
Set 3 = 330# x 10

Here are the DB Row and DB Pullover results:

DB ROW:
Single Set to HIGH EFFORT 115#db x 17 NEW PR***


PULLOVER:
Single Set to HIGH EFFORT 100# x 28 total reps (each rep touches the ground, and last 8 were stopped DEAD at the bottom)NEW PR***

[John A. Casler]

Today's workout was the 5th in this series, and I jumped back to the CHINS I still used the DB ROWS only with 115# on the new Olympic DB, but this time with a BAND Vectoring forward at about 35-45 degrees.

I also switched to the EZCURL Bar Pullovers to allow me to begin adding weight. Jumped to 115# to start

Here are the Chin results:

Set 1 = Bwt dressed = 250 # x 19 (no progress but easier than 2 weeks ago)
Set 2 = bwt 250# + 25# = 275# x 14 (only matched last WO)
Set 3 = bwt 250# + 25# =300# x 8 NEW RECORD!!!

I have discoverd that adding the "extra weight" to hang behind me, feels far better, so I expect new records in all the chins next workout.

Here are the DB Row and DB Pullover results:

DB ROW:
Single Set to HIGH EFFORT 115#db x 15 Reps with BAND

This was ridiculously easy, and I will move to 120# next workout. Might post a video of this.



EZ BAR PULLOVER:
Single Set to HIGH EFFORT 115# x 15reps (each rep touches the ground)NEW PR*** for this weight


I decided to start adding weight rather than so many reps. I'll save the 30 rep PR for some future birthday.

[John A. Casler]

Today's (7-19-08) workout was the 6th in this series


I still used the EZCURL Bar Pullovers to allow me to begin adding weight. Jumped to 135# for a new (recent) PR

Here are the Chin results:

Set 1 = Bwt dressed = 250 # x 20
Set 2 = bwt 250# + 25# = 275# x 14 (only matched last WO)
Set 3 = bwt 250# + 50# =300# x 9 NEW RECORD!!!


Here are the DB Row and DB Pullover results:

DB ROW:
Single Set to HIGH EFFORT 135#db x 15 Reps with BAND

NEW ALL-TIME PERSONAL RECORD!!!!!



EZ BAR PULLOVER:
Single Set to HIGH EFFORT 135# x 12reps NEW PR*** for this weight


I decided to start adding weight rather than so many reps. I'll save the 30 rep PR for some future birthday.