NEPTUNE1939's SparkPeople Blog NEPTUNE1939's Blog on SparkPeople, home of free diet plans and a healthy living community Today's Agenda Yesterday was a good workout; Deltoids; 4-routines for 13 Sets, 175 Reps at 1,890 Lbs using 5 to 10 Lb. Dumbbells. <BR> <BR> Back; 4 Routines for 16 Sets, 120 Reps at 11,680 Lbs. <BR> <BR> Traps; 6 Sets, 90 Reps at 2,625 Lbs. <BR> <BR> Total workout; 35 Sets, 385 Reps for 16,195 Lbs (8.10 tons). <BR> <BR> Today is Back Squat & Bench Press Day with Deltoids thrown in. <BR> <BR> <em>386</em> Sparkers. <BR> <BR> <img src=" Mon, 30 May 2016 08:36:21 EST Today's Agenda Start week 3 of Deltoid Specialization Program. <BR> <BR> Delts, Back, & Traps are given a going over. Low weights High Volume. <BR> <BR> <em>386</em> Sparkers & remember our fallen hero's. <BR> <BR> <img src="">. <BR> Sun, 29 May 2016 09:00:33 EST Yesterday's workout Deltoid routine is a high volume workout. Yesterday was the 1st time I was able to complete all the exercises without running out if gas, <em>104</em> <BR> <BR> : Deadlift 1x5x135, 1x5x185, 1x5x205, 1x5x205, 4x4x245, 1x6x245 – 80.3% for 9 Sets, 42 Reps at 3,607 Lbs. Completed in 42 minutes with 3 to 4 minutes between sets. <BR> <BR> Delts 3-exercises for 8 Sets, 102Reps at 2,684 Lbs. Back: V-Bar Rows for 8 Sets, 64 Reps at 10,240 Lbs. <BR> <BR> Total workout n... Sat, 28 May 2016 09:41:10 EST Snatch High Pull Snatch High Pull; 5x5x45, 1x5x65, 4x5x85, 2x5x90- 84.1% of 1RM. This is a challenging exercise for me as when exploding the barbell up from knee height to chest level the weight tends to throw me off balance. <em>24</em> But it is a great one for shoulders. I need to execute this one better before more weight is added. <BR> <BR> That was followed by Delts & Triceps 23 Sets,187 Reps for 8,083 Lbs. Total W/O 35 Sets, 207 Reps for 10,123 (5.06 tons). <BR> <BR> <em>244</em> Today is De... Fri, 27 May 2016 09:23:02 EST Scary <img src=""> Thu, 26 May 2016 09:54:21 EST Light Workout Yesterday's Deltoid routine netted 12 Sets, 100 Reps for 2,670 Lbs. Quads; 6 Sets, 49 Reps for 4,620 Lbs. Pecs; 6 Sets, 49 Reps for 2830 Lbs. Total 24 Sets, 198 Reps for 10,120 Lbs (5.06 ton). <BR> <BR> Today I'll probably miss my compound routine as I've a dental appointment <em>24</em> <BR> <BR> We'll see how it goes. <em>386</em> Sparkers <BR> <BR> <img src=""> Wed, 25 May 2016 11:19:03 EST Yesterday's workout Pushed it a bit on the Back Squat as for several weeks I've kept the weights at 85% of 1-Rep Max. The workout went; 1x5x66, 1x5x116, 1x5x136, 1x5x156, 1x3x176 for 85.4%, 1x1x206-100%, and broke thru the plateau for 1x1x216 for 104% of 1-Rep Max. <BR> <BR> It feels good when you bust thru a plateau. <em>104</em> <BR> <BR> On the Bench Press I maxed out for 6x2x135 for 81.8% of 1RM. <BR> <BR> Today I'll follow-up on some light isolation routines. <em>386</em> Sparkers <BR> <BR> Tue, 24 May 2016 08:56:10 EST Yesterday's workout Deltoids 4-routines; 19 Sets, 130 Reps for 1,810 Lbs. Back 4-routines; 15 Sets, 108 Reps for 10,260 Lbs. Traps 4 Sets. 60 Sets for 1500 Lbs. Total; 38 Sets, 298 Reps for 13,570 Lbs (6.79 ton). <BR> <BR> Two compound exercises on today's agenda are the Back Squat & Bench Press. <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src=""> Mon, 23 May 2016 08:51:48 EST Today's Agenda Start week two of Deltoid program with 4-Delt routines, 4-Back & Traps. <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src=""> Jim Wendler is creator of the 5/3/1 Strength Training Routine <BR> <BR> <BR> Sun, 22 May 2016 08:51:41 EST Yesterday's workout Deadlift; 1x5x135, 1x5x185, 1x5x205, 1x5x225, 1x5x245, 2x4x275, 1x1x295. Sat, 21 May 2016 08:36:28 EST Deadlift Day <em>244</em> <em>386</em> <BR> <BR> <img src=""> Fri, 20 May 2016 08:51:22 EST Today's Agenda Yesterday's workout netted 31 sets, 237 Reps for 8,020 Lbs. I'm learning to enjoy the Snatch High Pull - It's a little tricky as it can throw one off balance as you explode the bar up from knee height to above pecs. But it sure works your shoulder' & Chest. <BR> <BR> Finished off with arm routines. <BR> <BR> Today is a light workout for Quads, Hams & Arms which is just as well as I've a dental appointment this A.M. <em>40</em> <BR> <BR> Have a great day Sparkers <em>386</em> <B... Thu, 19 May 2016 09:08:13 EST Today's Agenda Yesterday's Bench Press went well hit my target weight for 3x4x135, 4x3x135, & 1x2x135. I'll keep pushing for 5x5x135 before more weight is added, <BR> <BR> Back Squat ws a good workout with 1x5x66, 1x5x116, 1x5x136, 1x5x156, 1x5x176 for 85.4% of 1-Rep Max. Time to raise the weights to 95% <BR> <BR> Today the Snatch High Pull is the only compound exercise followed by Back & Arm Isolation routines. <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src=" Wed, 18 May 2016 09:04:44 EST Today's Agenda Bench Press & Back Squat are in for his morning. <BR> <BR> <em>386</em> Sparkers <BR> <BR> <img src=""> Tue, 17 May 2016 08:26:20 EST Yesterday's workout Finished an Excel routine matrix to keep track of progress. <BR> <BR> Pakulski's Delt Specialization program ( lists only Deltoid routines so I inserted other complementary Isolation exercises & compound routines Bench Press, Snatch High Pull, Back Squat & Deadlift. <BR> <BR> Week 1, Day 1 results - .Delts 13 Sets; 130 Reps for 1300 Lbs; Back 13 Sets, 113 Reps for 10,150 Lbs; Traps 3 Sets, 279 Reps for 1,800 Lbs. <BR> <BR> Total 32 Sets, 279 Reps for 13,250 Lbs (6.63 ... Mon, 16 May 2016 08:48:58 EST Routine Started a new specialization routine taken from Ben Pakulski's to beef up my shoulders, primarily the Deltoids. Today I'll also do sets for my back & traps. <BR> <BR> Have a good day Sparkers. <em>386</em> <BR> <BR> <img src=""> Sun, 15 May 2016 08:41:54 EST Yesterday's workout On the Deadlift my target was 5x4x275; I got to 2x4x275 & ran out gas. This was last day of and Week 14 is "Deload Week" but I'm going to drop that session in favor of Ben Palkulski's ( 21-Day Deltoid routine. <BR> <BR> My deltoids are currently the week link in powerlifting as I learned from the High Pull exercise. Switching to an isolation routine will also serve as a "Deload" from 13-weeks of heavy lifting. But I'll still ... Sat, 14 May 2016 08:59:13 EST Today's Agenda Deadlift, my favorite, has a 5x4x275 target for a 90% 1Rep Max. Having a target keeps me on track; whether I can reach it is another matter. Before I attempt another Personal Record that target has to be met. That's the best way to ensure that your body is ready to advance. <BR> <BR> Close Grip Bench Press has a target of 5x4x135 or 81.8% of 1RM. <BR> <BR> Have a great healthy workout Sparkers <em>386</em> <BR> <BR> <img src=" Fri, 13 May 2016 09:12:36 EST Yesterday's Workout Didn't complete my target Bench Press of 5x5x155. After hitting 1x5x155 I backed off to 1x3x135 as my shoulders were screaming "BACK OFF". They had not recovered from the beating they took during the High Pull routine. Not to worry; being retired have plenty of time to reach my target. It might take a few weeks or a month but I'll <em>386</em> <BR> <BR> Front Squat went as planned ending with 1x5x170 & ending with 1x4x170. <BR> <BR> Have a great day Sparkers. <em>104</em> <BR> ... Thu, 12 May 2016 09:06:18 EST Today's Agenda Bench Press; my goal is it hit 5x4x155 or 93.4% if 1-Rep Max. My last effort took me to 3x1x155. My 2nd compound routine is Front Squat. <BR> <BR> Nave a great day Sparkers <em>386</em> <BR> <BR> <img src=""> Wed, 11 May 2016 09:00:45 EST Yesterday's Workout Although the weight was relatively low the High Pull really worked my deltoids with 5x5x45, 3x6x65, and 1x3x85. Compared to the Landmine Press It was a more exhausting workout and DOM set in very quickly.. <BR> <BR> That took away from my Block Pull as I only reached 65% if 1-Rep Max for an ending of 1x5x205. Now today is recovery day. <em>91</em> <em>102</em> <BR> <BR> Except for the "Honey Do" chores. <em>334</em> <BR> <em>386</em> Sparkers. <BR> <BR> <img src="http://p... Tue, 10 May 2016 08:46:37 EST Today's Agenda Yesterday my Back Squat topped off with a 5x4x186 for 93.3 % if 1-Rep Max; Time for a try at a new PR. <BR> <BR> On the Floor Press 2x3x145 was hit but I could not hit that 3rd set so Reps were dropped to 3x2x145 - 88.9% of 1RM & finished off with 1x2x135. I'll keep pushing for 5x4x145. <BR> <BR> Today is Kneeling Landmine Shoulder press day but with the mishap on May 5th I'm switching to a Clean High Pull. <BR> <img src=" Mon, 9 May 2016 08:58:22 EST Week 13 and starts week13. <BR> <BR> Compound routines are Back Squat for max & floor press for 88% of 1-Rep Max. <BR> <BR> And to the ladies, Happy Mother's Day. <em>214</em> <BR> <BR> <img src=""> <BR> <BR> <BR> Sun, 8 May 2016 08:54:56 EST Gym Experience <img src=""> <BR> <BR> <em>198</em> Sat, 7 May 2016 08:48:03 EST Failed Attempt On yesterday's Block Pull my 315 1Rep Max was hit after warm-ups then I dropped down to 3x2x295 for 94% of 1RM. I'll try for 3x3x295 on the next go around to keep advancing. <BR> <BR> <img src=""> <BR> On the Kneeling Landmine Shoulder Press <BR> <img src=""> the anchor end slipped out of the weight stack when attempting a 160 Lb. ... Fri, 6 May 2016 08:54:46 EST Today's Agenda Block Pull & Kneeling Landmine Shoulder Press are today's compound routines. <BR> <BR> Yesterday after warm-ups I attempted 170 Lbs on the Floor Press but could not complete it. So I dropped down to 1x165 my 1Rep Max and finishing with 4x3x145 or 88% of 1RM. <BR> <BR> It will be another two weeks before I attempt the 170 Lbs. <BR> <BR> <em>386</em> Sparkers <BR> <img src=""> Thu, 5 May 2016 08:34:56 EST Today's Agenda For the start if week 12 of and the <BR> routines for today are Floor Press & Back Squat. The squat really gets your heart pumping, <BR> <BR> Keep Pushing Sparkers. <em>104</em> <BR> <BR> <img src=""> Wed, 4 May 2016 08:27:08 EST Rest Day Yesterday's workout surprised me; after missing a few days of workouts from the effects of a sinus infection, I busted my Deadlift record. 1x8x135, 1x3x185, 1x3x205, 1x2x245, 1x1x275, 1x1x295, 2x1x305. It's great when you can beat your own record. It only took me 3-years to break that 295 Lb. plateau. Now the push is on for 1x1x315, <BR> <BR> It's a great day to recuperate. <em>386</em> Sparkers <BR> <BR> <img src=" Tue, 3 May 2016 10:19:00 EST 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