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  • Relentless day 110, 2x4 Routine, Workout 4, Deadlift & Close Grip Bench

    4/20/2015 6:12:20 PM, by NEPTUNE1939

    Did well on the deadlift; upped my 1RM to 235 Lbs. 104 Have a ways to go to match my 280Lb deadlift I set on Jan 17, 2014. Back then I was knocking on the door of 300 Lbs. They found the cancer two day's later taking the wind out of my sails. But that was the past. 521 Deadlift T... Read more

  • Relentless day 109, Rest, Walk, Isometrics

    4/19/2015 11:07:46 AM, by NEPTUNE1939

    Today was 60-Min walk day & interspersed during the walk were Isometrics. 224 Single Arm Hang; 3 Sets 10-Sec hold per arm - with partial body weight. Single Leg Calf Raise; 5 Sets, 20 Sec hold per leg. Nordic Hamstring; 3 Sets, 15 Sec hold. Pushup Pec Glute Squeeze, 5 Sets, 20 S... Read more

  • Relentless day 108, 2x4 Routine, Workout 3, Bench Press & Front Squat

    4/18/2015 7:42:11 PM, by NEPTUNE1939

    Did the two compound exercises as called for: Barbell Bench Press; 5 Sets, 40 Reps, 3,020 Lbs Barbell Front Press; 5 Sets, 30 Reps, 1,975 Lbs. This is a new exercise for me. I went light until I get used to the body mechanics - It's a tad different then the back squat. The heaviest weig... Read more

  • Relentless day 107, Rest, Walk, Isometrics

    4/17/2015 6:04:55 PM, by NEPTUNE1939

    Today I did a 60-Min walk followed by Isometrics. 91 Single Arm Hang; 3 Sets 10-Sec hold per arm - with partial body weight. Single Leg Calf Raise; 5 Sets, 20 Sec hold per leg. Nordic Hamstring; 3 Sets, 15 Sec hold. Pushup Pec Glute Squeeze, 5 Sets, 20 Sec hold. Crucifix; ... Read more

  • Relentless day 106, 2x4 Routine, Workout 2, Landmine & Block Pull

    4/16/2015 7:48:45 PM, by NEPTUNE1939

    Just so no one thinks I'm playing with explosives my landmine equipment is for shoulder exercises. It takes the place of a military press as you don't have to lift an weight directly above your head. So with that out of the way. 334 Landmine Shoulder Press; 3 Sets, 32 Reps,... Read more

  • Relentless day 105, Rest, Walk, Isometrics

    4/15/2015 6:51:48 PM, by NEPTUNE1939

    Today I did a 60-Min walk followed by Isometrics. Single Arm Hang; 3 Sets 10-Sec hold per arm - This was a challenge as with my right shoulder being replaced and the left pinned, external rotation is crap. So I could not suspend with my full body weight. Perhaps it will improve. 40 ... Read more

  • Relentless day 104, 2x4 Routine, Workout 1, Back Squat & Gloor Press

    4/14/2015 7:39:05 PM, by NEPTUNE1939

    2x4 Routine has 8-Compound exercises that are done in pairs 4-days a week. Today started with the Back Squat and Floor Press. Back Squat; 7 Sets, 27 Reps, 2,952 Lbs Floor Press; 4 Sets, 48 Reps, 3,707 Lbs. This one was new to me. Until I get familiar with the pattern I'll de... Read more

  • Relentless day 102, MI40 Routine, Week 6, Day 6, Chest & Biceps; Routine Complete

    4/12/2015 8:46:44 PM, by NEPTUNE1939

    Ok Sparkers; that completes the 40-Mi40 workouts. I've made some good gains so I now move on to Bret Contraras' 2x4 Routine; after reporting today's workout. Chest workout: morning session. Incline Dumbbell Press; 6 Sets, 63 Reps, 1,110 Lbs per arm Incline Dumbbell Flyes; 7... Read more

  • Relentless day 101, MI40 Routine, Week 6, Day 5, Rest

    4/11/2015 6:06:05 PM, by NEPTUNE1939

    Had a productive day. Built some blocks for the upcoming 2x4 Routine. Then the weather warmed up into the mid-60's from this mornings 28 degrees. So I got an opportunity to do some yard work. A good 4-hours of cardio (low grade). 374 Hope your day went well. 213... Read more

  • Relentless day 100, MI40 Routine, Week 6, Day 4, Back Squat & Hack Squat

    4/10/2015 9:30:33 PM, by NEPTUNE1939

    Back to compound workouts. I'll be doing more of these as workouts progress. Back Squat: 8 Sets, 37 Reps, 4,422 Lbs. Reached 176 for a 1-Rep Max Barbell Hack Squats: 4 Sets, 4,800 Lbs. Total Workout: 20 Sets, 109 Reps, 9,222 Lbs or 4.61 Lbs. Have a good night Sparkers. 213... Read more

  • Relentless day 99, MI40 Routine, Week 6, Unschedued Rest.

    4/9/2015 11:12:07 PM, by NEPTUNE1939

    Had one of those days where changing plans has a prior obligation over weight lifting. DW's car needed a new timing chain installed. She drove it the mechanic & I followed; lo and behold she had some shopping to do. 198 I picked her up and being compliant drove her to various location... Read more

  • Relentless day 98, MI40 Routine, Week 6, Recovery Day 2

    4/8/2015 2:10:27 PM, by NEPTUNE1939

    Taking another recovery day after yesterdays intense workout. I have two sessions a day now that I'm into heavier weights. My longest session yesterday was in the morning; 1-hour-10-min for 25 Sets, 317 Reps, 22,800 Lbs or 11.4 tons. That was a calorie buster. 104 My afternoon session... Read more

  • Relentless day 97, MI40 Routine, Week 6, Day 2, Back, Hams & Calves

    4/7/2015 9:29:18 PM, by NEPTUNE1939

    Had an awesome morning Back Workout. Underhand Seated T-Bar Row; 4 Sets, 48 Reps, 8,160 Lbs One Arm Dumbbell Row; 4 Sets, 48 Reps, 1,260 Lbs per arm Bent Over T-Bar Rows; 5 Sets, 75 Reps, 7,875 Lbs Lat Pull-down; 4 Sets, 47 Reps, 1,995 Lbs Face Pulls; 4 Sets... Read more

  • Relentless day 96, MI40 Routine, Week 6, Recovery Day

    4/6/2015 6:44:51 PM, by NEPTUNE1939

    With yesterday's workout my chest muscles netted 8,363 Lbs for the morning session while the afternoon arm session netted 7,233 Lbs. Both sessions were completed in under an hour. So today is a much needed recovery day. Enjoy your day Sparkers. No "Honey Do" projects today 244 104... Read more

  • Relentless day 95, MI40 Routine, Week 6, Day 1, Chest & Biceps

    4/5/2015 9:28:19 PM, by NEPTUNE1939

    Happy Easter! Eggs are fabulous for protein. 451 453 Chest Workout: Morning Session. 45 degree Incline Barbell Bench Press; 7 Sets, 84 Reps, 3,708 Lbs 33 degree Incline Barbell Bench Press; 4 Sets, 33 Reps, 2,205 Lbs Flat Bench Dumbbell Flyes; 5 Sets, 70 Reps, 1,225 L... Read more

  • Relentless day 94, MI40 Routine, Week 5, Day 7, Rest Day

    4/4/2015 11:50:04 AM, by NEPTUNE1939

    102 Ahhhh! another rest day. Ben Pakulski's MI40 six week routine allows for 5 workout days & 2 Rest days. It is a great routine as it introduces 40 different exercises; both isolation & compound. It is a demanding routine that I had to tweak & substitute exercises for lack of equipment ... Read more

  • Relentless day 93, MI40 Routine, Week 5, Day 6, Deltoids & Triceps

    4/3/2015 9:15:20 PM, by NEPTUNE1939

    Deltoid workout: Morning Session. Seated Dumbbell Side Laterals; 7 Sets, 84 Reps, 420 Lbs per arm Bent Over Dumbbell Laterals; 8 Sets, 96 Reps, 792 Lbs per arm Cable Side Laterals; 5 Sets, 60 Reps, 810 Lbs per arm Kneeling Landmine Shoulder Press; 4 Sets, 36 Reps, 1... Read more

  • Relentless day 92, MI40 Routine, Week 5, Day 5, Deadlift

    4/2/2015 10:38:58 PM, by NEPTUNE1939

    Deadlifts are a great strength exercise as well as getting your ticker activated very quickly. They can be performed using Body weight, dumbbells, kettlebells & my choice the Olympic bar. My One Rep Max (1RM) before surgery in March was 285 Lbs. This was my first attempt at going heavy sin... Read more

  • Relentless day 91, Unscheduled Dr.'s Visit

    4/1/2015 7:00:45 PM, by NEPTUNE1939

    On March 1, 2015 I had a small tumor removed from my face. Weeks later the surgical pain persisted even after the visible stitches were removed. Went back today for an opinion; it turns out that one of the dissolvable stitches beneath the surface cheated. The pain was from a festering... Read more

  • Relentless day 90, MI40 Routine, Week 5 Day 4, Rest

    3/31/2015 12:22:25 PM, by NEPTUNE1939

    Hi Sparkers 213 Today is a scheduled rest day. But only from weights - gardening is on my chore list today. Expecting a freeze for the next 10-days so I need to gather up some of DW's potted plants & put them in our garage where It stays around 55 degrees year around. I started the r... Read more

  • Relentless day 89, MI40 Routine, Week 5 Day 3, Quads & Hams

    3/30/2015 4:57:20 PM, by NEPTUNE1939

    Quad & Ham Workout via Barbell Back Squat. MI40 calls for isolation exercises for the above subject. But there comes a time when you have to change things up. Barbell Back Squats is a compound exercise primarily hits both the Hams & Quads. But; your core, back, traps, delts, ca... Read more

  • Relentless day 88, MI40 Routine, Week 5 Day 2, Chest & Biceps/Arm

    3/29/2015 10:00:59 PM, by NEPTUNE1939

    Chest Workout; Morning Session. Barbell Bench Press; 5 Sets, 44 Reps, 2,908 Lbs Dumbbell 60 Degree Incline Bench Press; 5 Sets, 45 Reps, 035 Lbs per arm Flat Bench Dumbbell Flyes; 5 Sets, 66 Reps, 1,050 Lbs per Arm Cable Pec Flyes; 6 Sets, 119 Reps, 3,730 Lbs. Tot... Read more

  • Relentless day 88, MI40 Routine, Week 5 Day 2, Chest & Biceps/Arm

    3/29/2015 9:32:09 PM, by NEPTUNE1939

    Chest Routine: morning session. Barbell Bench Press; 5 Sets, 44 Reps, 2,908 Lbs Dumbbell Press 60 Degree Incline; 5 Reps, 45 Sets, 935 Lbs per arm Dumbbell Flyes Flat Bench; 5 Sets, 66 Reps, 1,050 Lbs per arm Cable Pec Flyes; 6 Sets, 119 Reps, 3,730 Lbs Total Ches... Read more

  • Relentless day 88, MI40 Routine, Week 5 Day 2, Chest & Biceps/Arm

    3/29/2015 9:30:25 PM, by NEPTUNE1939

    Chest Routine: morning session. Barbell Bench Press; 5 Sets, 44 Reps, 2,908 Lbs Dumbbell Press 60 Degree Incline; 5 Reps, 45 Sets, 935 Lbs per arm Dumbbell Flyes Flat Bench; 5 Sets, 66 Reps, 1,050 Lbs per arm Cable Pec Flyes; 6 Sets, 119 Reps, 3,730 Lbs Total Ches... Read more

  • Relentless day 87, MI40 Routine, Week 5, Unscheduled Rest

    3/28/2015 2:51:21 PM, by NEPTUNE1939

    Hi Sparkers. 213 My upper body (Back) compound exercises of yesterday had me pushing & pulling 19,220 Lbs. Todays routine calls for compound & isolation workouts of Chest & Arms. Since this group of muscles were involved in yesterdays heavy workout and I'm no longer in my 20'... Read more

  • Relentless day 86, Week 5 day 1, Back & Hams

    3/27/2015 7:45:12 PM, by NEPTUNE1939

    Back Workout: Lat Pull-down; 6 Sets, 72 Reps, 3,120 Lbs Reverse Grip Seated Cable Rows; 4 Sets, 48 Reps, 7,680 Lbs Bent Over Cable Row; 5 Sets, 60 Reps, 5,700 Lbs Dumbbell Rows; 4 Sets, 48 Reps, 960 Lbs per arm Hyper Cable Extensions (Lower Back); 3 Sets, 28 ... Read more

  • Relentless day 85, MI40 Routine, Week 4 Day 7, Rest Day

    3/26/2015 12:54:38 PM, by NEPTUNE1939

    This ends the 4th week of MI40 Routine. How quick little things add up when you relentlessly take small steps. Ben Pakulski's routine gives you 40 different exercises over six weeks; his method balances out the workouts so that your recovery between sessions is optimal for muscle growth. His p... Read more

  • Relentless day 84, MI40 Routine, Week 4 Day 6, Chest & Biceps

    3/25/2015 9:27:27 PM, by NEPTUNE1939

    This was a heavy workout day. My weights have increased to the point that morning and afternoon sessions were conducted. Chest workout: Morning Session. Started 11:25 AM & Finished 12:46 PM. Bench Press; 7 Sets, 79 Reps, 4,013 Lbs Dumbbell Incline Press; 5 Sets, 26 Reps, 820... Read more

  • Relentless day 83, MI40 Routine, Week 4, Delts & Triceps

    3/24/2015 8:03:53 PM, by NEPTUNE1939

    Deltoid Workout: Landmine Shoulder Press; 5 Sets, 48 Reps, 2,075 Lbs per Arm Bent Over Lateral Raises; 4 Sets, 44 Reps, 700 Lbs per Arm Dumbbell Front Raises; 5 Sets, 45 Reps, 284 Lbs per Arm Cable Side Laterals; 2 Sets, 24 Reps, 360 Lbs per Arm Total Deltoid Work... Read more

  • Relentless day 81, MI40 Routine, Week 4, Unscheduled Rest

    3/23/2015 6:05:54 PM, by NEPTUNE1939

    Yesterday was an intense back workout; Well today was scheduled a Delt/Tricep workout. Since yesterdays secondary Muscle Groups consisted of Deltoids/Triceps; it makes no sense to jump into a high intensity workout without adequate rest. Its a great way to re-injure an old shoulder mishap. ... Read more

  • Relentless day 80, MI40 Routine, Week 4, Day 2; Back & Hams

    3/22/2015 7:24:10 PM, by NEPTUNE1939

    Continued with the MI40 Routine where I left off on March 16th. The rest from weights went well as did the landscaping. After that workout I'm glad to get back to the weights; tree planting for me is a minimum of 6 hours work; my workouts take only 45 to 70 minutes. Back Workout: ... Read more

  • Happy Spring

    3/22/2015 6:11:08 PM, by LINDAM.1

    Carrots in my mouth weighting for my teeth to go in. Anesthesiologist was not careful. When going for heart murmur . Good thing I had it when I did. The doctor got another opinion while the camera was up there. They came to me just after recovery and said see you next week for open heart surger... Read more