NEPTUNE1939's SparkPeople Blog NEPTUNE1939's Blog on SparkPeople, home of free diet plans and a healthy living community Today's Agenda Deadlift & Close Grip Bench Press. Two great strength routines. <BR> <BR> Have a good day Sparkers. <em>386</em> <BR> <BR> <img src=""> Mon, 2 May 2016 08:41:49 EST Today's Agenda Back to the heavy workout. This sinus infection put me back as I missed Wed & Fri workout. So today we pick up the lost routines of Bench Press & Front Squat. <BR> <BR> It's good to get back under the iron. It reminds you to eat healthy. <BR> <BR> <em>386</em> Sparkers. <BR> <img src=""> Sun, 1 May 2016 08:39:33 EST Image Change If it were only this easy. <em>24</em> <BR> <BR> <img src=""> Sat, 30 Apr 2016 09:21:48 EST A Sugar High? <img src=""> Fri, 29 Apr 2016 10:16:39 EST Missed Workout Have a full blown sinus infection that's blasted my energy level. Postponed Bench Press & Front Squat. <em>24</em> <BR> <BR> We disconnected cable TV years ago. Got tired of PC biased news & crap programming. <BR> <BR> <img src=""> Thu, 28 Apr 2016 10:19:45 EST A Sparker in Action? <img src=""> <BR> <BR> <em>244</em> <em>224</em> <em>334</em> <em>211</em> <BR> Wed, 27 Apr 2016 09:41:55 EST Aid to Drinking Problem <img src=""> <BR> <BR> Mighty helpful. <em>33</em> <em>198</em> Tue, 26 Apr 2016 10:48:54 EST Caught in the Act <img src=""> <BR> <BR> Have a great Monday. Mon, 25 Apr 2016 08:41:13 EST Today's Agenda and Finished week 10 of and <BR> <BR> I dropped the isolation routines as the weights in my compound exercises are in the 80 to 90% range of my 1-Rep Max range. Don't need to overtrain; since dropping them my energy level has improved. <BR> <BR> So week 11 starts with a Back Squat followed by a Floor Press. <BR> <BR> Christian Thibaudeau (strength & powerlifting coach) frequently writes articles on He is an excellent "go to" source ... Sun, 24 Apr 2016 08:36:15 EST Eager Trainee <img src=""> <BR> <BR> Go ahead - run. <em>334</em> Sat, 23 Apr 2016 08:34:00 EST Renal Stenosis Had a CAT scan Tuesday that picked up a narrowing of the right artery to the right kidney. Awaiting results. Until than today's workout is Bench Press & Deadlift. <BR> <BR> <em>386</em> Sparkers. <BR> <img src=""> Fri, 22 Apr 2016 08:51:53 EST Happy at Work? <img src=""> <BR> <BR> It's nice being retired. <em>334</em> Thu, 21 Apr 2016 08:25:35 EST Today's Agenda Floor Press and Squat are today's Compound Routines. <BR> <BR> <em>386</em> Sparkers. <BR> Wed, 20 Apr 2016 08:16:12 EST Fat Cat <img src=""> <BR> <BR> <em>386</em> Where's the treadmill. <BR> <img src=""> Tue, 19 Apr 2016 08:15:05 EST After a Long Day It's Baseball now. <em>244</em> <BR> <BR> <img src=""> Mon, 18 Apr 2016 08:36:04 EST Week 10 Now the real work begins on and <BR> <BR> I'm at my current max weights & now it's time to get serious about lifting. Most lifting will be in the 80 to 90% of 1 Rep Max for several weeks in order for my Central Nervous System & ligaments to adjust. So instead on increasing weight I'm pushing for volume. <BR> <BR> Floor Press & Back Squat are on the agenda & depending on how much gas I have in the tank a few isolation routines will be in order. <B... Sun, 17 Apr 2016 08:52:32 EST Great Day for a Drive <img src=""> <BR> <BR> <em>334</em> Have a fun day! Sat, 16 Apr 2016 09:01:18 EST End of week 9 Today's compound exercises are My favorite - the deadlift - Clean High Pulls and Close Grip Bench Press. <BR> <BR> Of the isolation routines I'm only doing upper body; Smith Flyes and Concentration Curls. <BR> <BR> It's surprising how quick small increments add up: February 7th was when the routine of and was stated. Output for the duration has amounted to 825 Sets, 4,266 Reps for 560,693 Lbs. (280.35 tons). <BR> <BR> My emaciated body weight fr... Fri, 15 Apr 2016 09:14:38 EST Garden Day It's a great day in Minden, NV for gardening. Warm & breezy. I think I'll spray DW's roses with Roundup, <em>334</em> <BR> <BR> Just kidding folks, but they need to be sprayed for disease as well as our 5 fruit trees.. Lots of pesky tumble weeds blew in yesterday. Need to gather them up & repair a few drip lines. <BR> <BR> Yesterday's workout was real light with 18 Sets, 57 Reps for 7,055 Lbs for Bench Press & Front Squats.. <BR> <BR> <em>386</em> Sparkers <BR> <img src="http:... Thu, 14 Apr 2016 09:05:44 EST Today's Agenda Bench Press & Front Squat are on for today. No isolation routines; another doctor's appointment has priority. <BR> <BR> Keep Sparking Sparkers. <em>104</em> <BR> <BR> <img src=""> Wed, 13 Apr 2016 08:21:29 EST Yesterday's Workout Hi Sparkers, Got my compound routines completed & even tried the Clean High Pull with light weights. It's an assistance exercise for the deadlift. Until I get the form down I'll be using light weights and I'll continue with the Landmine Press for the time being. <BR> <BR> If your looking for guidance on lifting, is one of my "go to" sites. <em>386</em> <BR> <BR> <img src=""> Tue, 12 Apr 2016 08:30:17 EST Today's Agenda The two compound routines today are not as exhaustive as the other six, First up is the Landmine Shoulder Press. I've about maxed out in this routine & for awhile at least will substitute it with the High Pull in week 10. The Block Pull is easier than the Deadlift and allows for a greater weight challenge. <BR> <BR> Isolation routines are EZ-Bar curls, Lat Pulldown, T-Bar Cable Rows and reverse Flyes. <BR> <BR> This will be a late workout as in the AM there is a doctors appointment to s... Mon, 11 Apr 2016 08:41:52 EST Today's Agenda and <BR> <BR> Compounds for today are Back Squats going for 200+ and Floor Press at 80% 1-RM. <BR> <BR> Isolation routines are Standing Leg Curl, Leg Extensions, Hammer Curls and Pushdowns. <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src=""> Sun, 10 Apr 2016 08:55:57 EST Yesterday's Workout This ends week 8 of closing with 136 Sets, 747 Reps for 62,673 Lbs (31.34 tons). <em>244</em> <BR> <BR> Today is rest day. <BR> <img src=""> <BR> Sat, 9 Apr 2016 08:20:49 EST Today's Agenda This is the end of week 8 of 2x4 strength routine. <BR> <BR> Compound exercises are Close Grip Bench Press & Deadlift for 80% of 1-Rep Max. <BR> <BR> Isolation routines are Machine Flyes, Concentration Curls, V-Bar Cable Rows and Stiff Legged Dumbbell Lift. <BR> <BR> <em>244</em> <em>386</em> <BR> <img src=""> Fri, 8 Apr 2016 08:43:23 EST Yesterday's Workout The download week 7 really paid off by only lifting 80% of 1-Rep Max. <BR> <BR> For week 8; on Sunday my Floor press went from 155 to 165. <BR> On Monday my Block pull went from 275 to 315. <BR> And yesterday my front Squat went from 185 to 205. Total workout netted 39 Sets, 173 Reps tor 10,795 Lbs (5.49 ton). <BR> <BR> <em>386</em> Sparkers. <BR> <img src=""> <BR> Thu, 7 Apr 2016 08:42:11 EST Today's Agenda Compound routines are Front Squat & Bench Press, <BR> <BR> Isolation routines are Lying Leg Curl, Leg Press, Face Pull and Tri Bar Pushdown. <BR> <BR> <img src=""> Wed, 6 Apr 2016 09:05:36 EST Yesterday's Workout Broke record on block pull. New 1-Rep Max is 315 Lbs. <BR> <BR> Total routine netted 2 Sets, 197 Reps for 21,534 Lbs (10.77 tons) <BR> <BR> <img src=""> Tue, 5 Apr 2016 09:06:54 EST Today's Agenda Yesterday's workout netted 31 Sets, 196 Reps for 12,642 Lbs 6.32 tons). <BR> <BR> Today compound routines are Block Pull and Landmine Shoulder Press. <BR> <BR> Isolation routines are T-Bar Cable Pull, Reverse Flyes, EZ-Bar Curls and Lat Pulldown. <BR> <BR> <em>386</em> <BR> <img src=""> Mon, 4 Apr 2016 08:52:10 EST Today's Agenda This is the start of week 7 for program. <BR> <BR> Compound routines are Floor Press and Back Squat, <BR> <BR> Isolation routines Hammer Curls, Tricep Pushdowns, Standing Leg Curl and Leg extensions. <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src=""> Sun, 3 Apr 2016 09:16:50 EST New Record <em>104</em> <BR> Yesterday I was going to attempt to break my deadlift 1-Rep Max. I was pushing for 1x1x270 & hit 1x1x275; a new record. <em>244</em> <BR> <BR> Well I still had fuel in the tank so I loaded the bar with 295 Lbs, & Made it. Wondering, another 5 Lbs was added. <em>198</em> New record was hit of 1x1x300. <em>104</em> <BR> <BR> Not too shabby for a 77-year old. Total workout for the 6-routines amounted to 38 Sets, 209 Reps, for 21,049 Lbs (10.52 tons). <BR> ... Sat, 2 Apr 2016 09:15:09 EST Today's Agenda <em>244</em> <BR> It's Deadlift day. Going to attempt to beat my 270 on this routine. Close Grip Bench press is my 2nd compound exercise; this for 80% of 1-Rep Max. <BR> <BR> Following will be V-Bar Cable Rows, Dumbbell Stiff Legged DL's, Smith Flyes, & Concentration Curls. <BR> <BR> <img src=""> Fri, 1 Apr 2016 09:07:03 EST Just Relax <img src=""> <BR> <BR> Thu, 31 Mar 2016 08:43:55 EST Today's Agenda Compound Exercises at 80% 1-Rep Max: <BR> Bench Press <BR> Front Squat <BR> <BR> Isolation exercises: <BR> Face Pull <BR> Triceps Pushdown <BR> Lying Leg Curls <BR> Leg Press <BR> <BR> Keep pushing Sparkers. <em>104</em> <BR> <img src=""> Wed, 30 Mar 2016 09:04:27 EST Rest Day <img src=""> <em>334</em> Tue, 29 Mar 2016 08:49:59 EST Workout Agenda Yesterday's maintenance workout netted 26 Sets, 217 Reps for 16,638 Lbs (8.32 tons) <BR> <BR> Today's compound lifts; Landmine Press and Block Pull. <BR> <BR> Isolation exercises; EZ-Bar Curls, Lat Pulldown, T-Bar Cable Rows and Reverse Flyes. <BR> <BR> <em>386</em> <BR> <img src=""> Mon, 28 Mar 2016 08:55:40 EST Happy Easter Happy Easter Sparkers. <BR> Compound routine today calls for Back Squats and Floor Press. <BR> <BR> Isolation exercises cover Standing Leg Curls, Leg Extensions, Hammer Curls and Triceps Rope Pushdowns. <BR> <BR> Have a great day! <em>244</em> <BR> <BR> <img src=""> <BR> <BR> <BR> <BR> <BR> Sun, 27 Mar 2016 09:32:53 EST Close of Week Six Yesterday's workout netted 25 Sets, 225 Reps for 20,433 Lbs (10.22 ton). <BR> <BR> For the six weeks of pushing, my body performed 499 Sets, 4,351 Reps for 390,332 Lbs (195.17 ton). <BR> <BR> Now its time for a rest. <img src=""> <BR> <BR> But only for today. <em>198</em> <BR> <BR> Week 7 of 2x4 Strength Training is a DELOAD week. No pushing for a new PR. Max weights should not exceed 80% of 1-Reo Max. ... Sat, 26 Mar 2016 09:09:58 EST Workout Agenda - End of 6th Week 2x4 Strength Training Program Today's compound exercises are: <BR> Close Grip Bench Press <BR> Deadlift. <BR> <BR> Isolation exercises are: <BR> Smith Machine Flyes <BR> Concentration Curls <BR> V-Bar Cable Rows <BR> Stiff Legged Deadlift <BR> <BR> This will conclude the 6th week of pushing the eight compound exercises to max PR's.(Personal Records) <em>104</em> <BR> <BR> Sunday begins week 7. Weights are cut back to 80% of 1-Rep Max. It's a maintenance mode to give the body a respite from the 6-weeks of ... Fri, 25 Mar 2016 09:33:16 EST Yesterday's Workout Front Squat 8 Sets 30 Reps for 3,610 Lbs with 1 Set for 2 Reps @ 185 Lbs. <BR> <BR> Total Workout; 25 Sets, 191 Reps for 12,955 Lbs (6.48 tons). <em>386</em> <BR> <BR> <img src=""> <BR> <BR> Thu, 24 Mar 2016 08:44:37 EST Workout Agenda Compound Exercises <BR> Close Grip Bench Press <BR> Deadlift <BR> <BR> Isolation Exercises <BR> Smith Flyes <BR> Concentration Curls <BR> V-Bar Cable Rows <BR> Stiff Legged Deadlift <BR> <BR> <img src=""> <BR> Wed, 23 Mar 2016 08:47:36 EST Yesterday's Workout Workouts are usually performed in the AM; but yesterday a doctor's appointment threw my routine off. But not to worry, I finished up in the late afternoon completing 20 Sets, 208 Reps for 19,451 Lbs (9.73 tons). <BR> <img src=""> Now today I'll do Cardio. <BR> <BR> <img src=""> <BR> <BR> Tue, 22 Mar 2016 08:58:35 EST Today's Agenda Yesterday my workout netted 27 Sets, 208 Reps for 13,890 Lbs (6.95 tons). <BR> <BR> Today the 2-Compound movements are Block Pulls & Kneeling Landmine Presses. <BR> <BR> Isolation exercises are T-Bar Cable Rows, Reverse Flyes, Bent Over DB Lateral Raises, & Lat Pulldown. <BR> <BR> Have a great day. <em>104</em> <BR> <img src=""> Mon, 21 Mar 2016 08:31:13 EST Today's Agenda Compound Weightlifting <BR> Squats and Floor Press <BR> <BR> Isolation <BR> Standing Leg Curl <BR> Leg Extension <BR> Cable Hammer Curls <BR> Cable Rope Pushdown <BR> <BR> <img src=""> <BR> Sun, 20 Mar 2016 08:54:39 EST Yestreday's Workout Sets 25, Reps 876 for 21,619 Lbs (10.81 tons) & comprised two compound lifts & eight different isolation exercises. <BR> <BR> My main compound exercise was the deadlift; my max was 3-Reps @ 265 Lbs. <em>386</em> <BR> <BR> <img src=""> Sat, 19 Mar 2016 15:30:26 EST Birthday Agenda Today I turn 77. My agenda is as follows. <BR> Continue with a bodybuilding diet. <BR> Workout as follows: <BR> <BR> Deadlift <BR> V-Bar Cable Rows <BR> Stiff Legged Deadlift <BR> <BR> Close Grip Bench Press <BR> Smith Machine Flyes <BR> Bent Over Laterals <BR> <BR> Have a great day Sparkers. <em>386</em> <BR> <img src=""> Fri, 18 Mar 2016 09:03:14 EST One of those days folks. <img src=""> <BR> <BR> Happy St Patty's Day. <em>386</em> Thu, 17 Mar 2016 09:54:14 EST Today's Agenda Bench Press <BR> Face Pull <BR> Tricep Bar Pushdown <BR> <BR> Front Squat <BR> Lying Leg Curl <BR> Leg Press <BR> <BR> <img src=""> <BR> <BR> Wed, 16 Mar 2016 09:05:45 EST Landmine Exercise <img src=""> <BR> Landmine Exercise <BR> <BR> Total workout series yesterday was 23 Sets, 176 Reps for 17,424 Lbs (8.71 tons). <BR> <BR> <img src=""> Tue, 15 Mar 2016 09:14:51 EST Workout Day Kneeling Landmine Press <BR> Incline Dumbbell Lateral Raise <BR> Lat Pulldown <BR> <BR> Block Pull Deadlift <BR> T-Bar Cable Rows <BR> Reverse Flyes <BR> <BR> Yesterday's heavy workout netted 36 Sets. 273 Reps for 22,929 Lbs (11.47 tons) <BR> Weightlifting is invigorating! <em>198</em> <BR> <img src=""> <BR> Mon, 14 Mar 2016 09:46:42 EST