Bowden's over the hill training journal ~ Nutrition by PrunaGrow

Bowden · Dec 19, 2009

Today's workout

Incline barbell bench press
135(12) 185(10) 230(6) 210(6) 185(8) 165(8) 135(12)

Incline dumb bell flys
55(10) 65(10) 70(10)

Close grip bench press
135(12) 185(10) 230(6) 210(8) 190(8) 185(10) 165(12)

Back squats
12(135) 10(225) 8(315) 6(405) 6(385) 8(365) 8(345) 10(325) 8(315)

GFR · Dec 19, 2009

Do you always mixup your reps or is this just one phase of your training?

Bowden · Dec 20, 2009

Patrick Bateman said:
Do you always mixup your reps or is this just one phase of your training?

I always mixup reps.

Captn'stabbin · Dec 20, 2009

nice, you started a journal over here. i have been slacking on my MD one, being injured and not being able to go full throttle makes me not want post in it.
Good l job on yours, i'll be checking in on ya.

Bowden · Dec 20, 2009

Today's workout

Cable curls
5 sets 2/4 tempo
15/12/10/8/6

Hammer curls - twist at top of rom
50(10) 60(10) 70(10)

Wrist curls
90(10) 110(10)

Standing Calve raises
240(20) 340(15) 440(15)

Seated Calve raises
90(20) 135(20) 185(15) 210(15)

Bowden · Dec 20, 2009

Captn'stabbin said:
nice, you started a journal over here. i have been slacking on my MD one, being injured and not being able to go full throttle makes me not want post in it.
Good l job on yours, i'll be checking in on ya.

Thanks for stopping by my journal.

What happened as to your injury?

Bowden · Dec 22, 2009

Today's workout

SLDL's
135(12) 225(10) 285(8) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 155(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 135(8) 115(10)

Cage Shrugs
135(12) 235(10) 330(6) 310(8) 290(10)

Bowden · Dec 26, 2009

Today's workout.
*Training note.
Today I noticed a bit of tenderness in my left biceps tendon area.

Dumb bell rows
100(12) 110(10) 130(8) 120(10) 110(12)

Nautlus machine pull-over
6 sets

Rear delts
Reverse flys
45(12) 50(10) 55(10) 50(8)

Barbell curls
65(15) 85(10) 135(6) 115(8) 105(10) 85(10)

Abs - crunches- 60 with a 25 pound plate

Bowden · Dec 27, 2009

Today's workout

Incline barbell bench press
135(12) 185(10) 235(6) 215(6) 195(8) 175(8) 155(12)

Incline dumb bell flys
55(12) 75(8) 65(10)

Close grip bench press
135(12) 185(10) 230(6) 210(8) 190(8) 185(10) 165(12)

Back squats
12(135) 10(225) 8(315) 6(405) 6(385) 8(365) 8(345) 10(325) 8(315)

Seated calve raises
90(20) 135(20) 185(15) 210(15)

Bowden · Dec 29, 2009

Today's workout

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 155(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 135(8) 115(10)

Cage Shrugs
135(12) 235(10) 330(6) 310(8) 290(10)

Bowden · Jan 2, 2010

Today's workout

Incline barbell bench press
135(12) 185(10) 235(6) 215(6) 195(8) 175(8) 155(12)

Close grip bench press
135(12) 185(10) 230(6) 210(8) 190(8) 185(10) 165(12)

Back squats
12(135) 10(225) 10(315) 6(415) 8(375) 8(355) 10(335) 10(315) 12(295)

Standing calve raises
240(20) 340(15) 440(12)

Bowden · Jan 4, 2010

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 155(7) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 135(8) 115(10)

Cage Shrugs
135(12) 235(10) 330(6) 310(10) 290(12)

Triple Threat · Jan 5, 2010

Some decent weights you're throwing around there, especially on lower body. :thumbs:

What's your BW at the moment?

Bowden · Jan 5, 2010

Triple Threat said:
Some decent weights you're throwing around there, especially on lower body. What's your BW at the moment?

Thanks.
BW is around 233.

Bowden · Jan 7, 2010

Today's workout

Barbell bent rows
135(12) 185(12) 235(6) 215(8) 205(10) 185(12)

Nautlus machine pull-over
6 sets

Barbell curls
65(15) 85(10) 135(6) 115(8) 105(10) 85(10)

Rear delts
Reverse flys
45(12) 55(10) 60(8) 50(10)

Bowden · Jan 9, 2010

Today's workout

Incline barbell bench press
135(12) 185(10) 235(6) 215(6) 195(8) 175(8) 155(12)

Incline dumb bell flys
55(12) 65(10) 75(8)

Close grip bench press
135(12) 185(10) 230(6) 210(8) 190(8) 185(10) 165(12)

Back squats
12(135) 10(225) 10(315) 6(425) 6(405) 8(385) 8(355) 10(335)

Bowden · Jan 11, 2010

Today's workout

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 155(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 135(8) 115(10)

Cage Shrugs
135(12) 235(10) 330(6) 310(8) 290(10)

StanUk · Jan 12, 2010

Nice looking squats man, 425 x 6 is very impressive!

Bowden · Jan 12, 2010

StanUk said:
Nice looking squats man, 425 x 6 is very impressive!

Thanks!

Bowden · Jan 14, 2010

Today's workout

Dumb bell rows
100(12) 110(10) 130(8) 120(8) 110(10) 100(12)

Nautlus machine pull-over
6 sets

Rear delts
Reverse flys
50(12) 55(10) 65(8) 55(10)

Barbell curls
65(15) 85(10) 135(6) 115(8) 105(10) 85(10)

Bowden · Jan 16, 2010

Today's workout

Incline barbell bench press
135(12) 185(10) 235(6) 215(6) 195(8) 175(8) 155(12)

Incline dumb bell flys
55(12) 65(10) 75(8)

Close grip bench press
135(12) 185(10) 235(6) 210(8) 190(8) 185(10) 165(12)

Back squats
12(135) 10(225) 10(315) 6(425) 6(405) 8(385) 8(365) 10(345)

Bowden · Jan 18, 2010

Today's workout

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 155(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 135(8)

Dumb bell upright rows
50(12) 65(10) 70(8)

Cage Shrugs
135(12) 235(10) 335(6) 315(8) 295(10)

Seated calve raises
90(20) 135(20) 185(15) 220(12)

Bowden · Jan 21, 2010

Today's workout

Dumb bell rows
100(12) 110(10) 130(8) 120(8) 110(10) 100(12)

Nautlus machine pull-over
6 sets

Rear delts
Reverse flys
50(12) 55(10) 70(6) 65(8)

Barbell curls
65(15) 85(10) 135(6) 115(8) 105(10) 85(10)

Bowden · Jan 23, 2010

Today's workout

Incline barbell bench press
135(12) 185(10) 235(6) 215(6) 195(8) 175(8) 155(12)

Close grip bench press
135(12) 185(10) 235(6) 210(8) 190(8) 185(10) 165(12)

Back squats
12(135) 10(225) 10(315) 6(435) 6(405) 8(385) 8(365) 10(345)

Burner02 · Jan 24, 2010

Triple Threat said:
Some decent weights you're throwing around there, especially on lower body. What's your BW at the moment?

What he said...

Bowden · Feb 9, 2010

Today's workout

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 160(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 145(8) 125(8)

Dumb bell upright rows
50(12) 65(10) 70(8)

Cage Shrugs
135(12) 235(10) 345(6) 325(8) 295(10)

Seated calve raises
90(20) 185(15) 210(15) 225(12)

Bowden · Feb 11, 2010

Today's workout

*Training note.
I decided to go a bit heaver on DB rows today.

Dumb bell rows
100(12) 110(10) 140(6) 130(8) 120(10) 100(12)

Nautlus machine pull-over
6 sets

Rear delts
Reverse flys
50(12) 60(10) 70(6) 65(8)

Barbell curls
65(15) 85(10) 135(6) 115(8) 105(10) 85(10)

Standing calve raises
240(20) 340(20) 440(15)

Bowden · Feb 13, 2010

Today's workout

Back squats
12(135) 10(225) 10(315) 6(445) 6(405) 8(385) 8(365) 10(345)

Seated calve raises
90(20) 185(15) 210(15) 225(12)

Bowden · Feb 14, 2010

Today's workout

Incline barbell bench press
135(12) 185(10) 250(5) 225(8) 205(8) 185(10)

Incline dumb bell flys
55(12) 65(10) 75(10)

Close grip bench press
135(12) 185(10) 245(6) 210(8) 190(8) 185(10) 165(12)

Cable curls
4 sets 2/4 tempo
10 reps per set

Hammer curls - twist at top of rom
50(10) 60(10) 70(10)

Bowden · Feb 20, 2010

2/16

SLDL's
135(12) 225(10) 275(10) 305(8) 285(10) 265(10)

Standing military press
65(12) 85(10) 160(6) 135(8) 115(10)

Wide grip barbell upright rows
65(12) 85(10) 145(8) 125(8)

Cage Shrugs
135(12) 235(10) 315(8) 365(6) 345(8)

Bowden's over the hill training journal ~ Nutrition by PrunaGrow

Bowden

GFR

Bowden

Captn'stabbin

peacemaker

Bowden

Bowden

Bowden

Bowden

Bowden

Bowden

Bowden

Bowden

Triple Threat

End of the world

Bowden

Bowden

Bowden

Bowden

StanUk

Light weight!

Bowden

Bowden

Bowden

Bowden

Bowden

Bowden

Burner02

Super Hero in Training

Bowden

Bowden

Bowden

Bowden

Bowden