I am back

Happy New Year,

Sorry to all who follow my blog the last few months have been very crazy, but I am back.
From now on my blog will be mostly about my personal training, and how to keep an over 50
body bad ass. I will also post more video links of great powerlifters, bodybuilders, and strongmen.
I will also talk about training programs and nutrition, so if you want to know how I stay strong at over 50 stay tuned.

Here are my workouts from last Friday and this Sunday.

Friday- Deadlift work:
Deadlifts- warm ups- 135x2x5, 225x5, 315x5, 365x3, 405x2, then 455x5.

Back Extensions- I used a 100 lbs plate on these held up to my chest. 3x12

Bicycle Hamstrings- I used light bands from Jump Stretch on each leg. Pull the bands back one leg at a time as fast as you can with full reps for 30 seconds, do 3 sets.
Abs- Franco Sit Ups with legs supported on a bench. 40 reps, Toe Touches- 30 reps.

Sunday- Back and Chest work:
Straight Arm Banded Lat Pull downs- These are done HIT style with a 4 second negative. 3x10

Single Arm Cable Rows- (HIT style) 3x10 The first set is a warm up the last two sets are done as heavy as possible without a break down in form.

Reverse Grip Bench- 2 warm ups x 5,then 4x5. I have to bench this way due to my right pec being partially torn.

SUPERSET:
Incline Bench- HIT style-1 warm ups x8, then 2x6. The last 2 sets are done as heavy as you can.

Pec Deck- HIT style- 1 warm up x10, then 2x10

Tri Push Downs- HIT style- 4x8-10

No Abs tonight.

Everything felt good tonight. I  am training for an up coming meet USPA meet in Vacaville Ca January 17-18