Today was some heavy shoulders and got some really good power clean and presses!

Power clean and press
3 warm ups
85x10
105x8
125x6
working sets
145x5
150x5
155x5
165x5
175x2


back off sets
2 trisets all of 15 reps
1. functional trainer dual handle presses
2. DB laterals
3. machine presses!

today was the lighter leg day and more TUT with the workout!

1st exercise
Squats with Bands for 4-6 sec negatives for 3 sets if 8
SS w/
Leg ext for 3 sets of 15

2nd exercise
SLDL for 4-6 negatives for 3 sets of 8
SS w/
GH raises for 3 sets of 15

3rd was the walking lunges for 5-7 sec slow positives and at the end of each set I did jumping scissor split squats for 3 sets of 10

last came the triple drops-4 drops on each 5 sets of 8 on each
1. Leg presses
then to
2. lying leg curls
then to
3. leg ext

Calves
seated calf raises for 4 sets of 12
straight legged calf raises for 4 sets of 15!

Sunday was the medium chest day and hit it pretty good with a lot of volume and some really good reduced rest in between sets

Flat PL bench for 4 sets of 6-10
2 warm ups
plate each side for 12
2 plates for 10 each side
working sets
3 plates each side for 10
3 plates+25 for 9,
3 plates+25+10 each side for 8
4 plates each side for 7

now onto the 4x stuff
4 sets of 10 with 30 sec breaks
1. Flat BB presses
2. incline PL presses
3. cable crossovers
4. Flat PL presses
5. Pec dec


tomorrow heavy back!

today was the heavy back day and really got some good ones up until the last one came!

Trap bar deads
3 warm ups
135x12
225x8
315x6
working sets
405x5
415x5
425x5
455x5
tried to hit a 5 plates a side set for 2 and this one just wouldnt go!

oh well and then did some back off sets
pulldowns dual cables
then to
seated rows
then to
assisted pull ups

Tomorrow light shoulders and traps

Today was the shoulders and Trap day and its all about TUT today!

1st exercise-Smith machine Shoulder presses for 4-6 sec negatives for 3 sets of 8
SS w/
Reverse pec dec for 3 sets of 15

2nd exercise
seated DB Laterals for 5-7 sec slow positives for 4 sets of 8 and X-reps at the end of each set

3rd exercise
double drops-4 drops 5 sets of 8 each
1. reverse pec dec
then to
2. Shoulder press machine

Traps
PL chest machine for shrugs for 4-6 sec negatives for 4 sets of 8 reps
SS w/
Lying low cable shrugs for 4 sets of 15

tris tomorrow!!

Yesterday was my week to split up the legs n blow up the back side well.

Hypertrophy exercise-4sets 6-10
Bulgarian split squats
2 warm ups
25 each sidex10
35 each sidex10
Working sets
45 each sidex 10
55 each sidex 10
65 each sidex 10
75 each sidex 10

4x stuff 4 sets of 10 w 30 sec breathers
1. Sldls
2. Glute ham raises
3. Walkin lunges
4. Single leg presses
5. Lying leg curls

Calves
Seated calf raises 6 sets x 8-12

Today was heavy chest and really got some good stuff on this day with my BB presses and Db presses afterward.


Flat BB presses
3 warm ups
135x12
185x10
225x6
working sets
245x5
265x5
275x5
295x3
305x2
315x1-that one felt good almost should have tried 2!

Flat DB presses
105x10
115x7,6

weighted DIps for chest
+80x8,8,6

All done light back and bis tomorrow!

Today the quads and knees were feeling pretty good so I was really able to hit them with some good stuff!

Hypertrophy exercise was the Front squats
2 warm ups
95x12
115x10
working sets
155x10
185x10
205x10
225x6

Next was the 4X stuff for quads and hitting them with 4 sets of 10 with only 30 sec breathers between sets
1. Sled with +180 extra Lbs-4 trips of 70 feet
2. safety squat bar
3. Leg presses for 4 sets of 10 30 sec breathers
4. Smith squats
5. Leg ext

finished this off with small tire pulls for 70 feet+100 xtra lbs in kettlebells for 4 pulls, a lot tougher than the harness hooked up to the pull sled!

Off till thurs and hitting shoulders

Hey Craig,,, we had a problem on the site about 3 weeks ago and haven't seen you since.
Everything ok?

Hey Kerry,
I have been very busy with the gym and just haven't had the time to post, but I have been doing my workouts still, never missing those! Got my squats up to 435 the other for 2 and dropping hips below knee joint!


The bench is almost near 330!


Deads been hitting almost 500!


So overall very happy with my progress so far, slow and steady but won't expect much more at my age and how far this has come, close to my genetic limits!

Knees have been doing well and the USP Cissus has been a really great thing I think!

Glad to see the big numbers Craig,, definitely strong.
I've tried Cissus in the past,,, based on your experience I think I'll give it a longer trial.