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  • Yesterday's workout

    5/23/2016 8:51:48 AM, by NEPTUNE1939

    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). Two compound exercises on today's agenda are the Back Squat & Bench Press. 386 Sparkers ... Read more

  • Today's Agenda

    5/22/2016 8:51:41 AM, by NEPTUNE1939

    Start week two of Deltoid program with 4-Delt routines, 4-Back & Traps. 386 Sparkers Jim Wendler is creator of the 5/3/1 Strength Training Routine ... Read more

  • Yesterday's workout

    5/21/2016 8:36:28 AM, by NEPTUNE1939

    Deadlift; 1x5x135, 1x5x185, 1x5x205, 1x5x225, 1x5x245, 2x4x275, 1x1x295.... Read more

  • Deadlift Day

    5/20/2016 8:51:22 AM, by NEPTUNE1939

    244 386 ... Read more

  • Today's Agenda

    5/19/2016 9:08:13 AM, by NEPTUNE1939

    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. Finished off with arm routines. ... Read more

  • Today's Agenda

    5/18/2016 9:04:44 AM, by NEPTUNE1939

    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, 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% Today ... Read more

  • Today's Agenda

    5/17/2016 8:26:20 AM, by NEPTUNE1939

    Bench Press & Back Squat are in for his morning. 386 Sparkers ... Read more

  • Yesterday's workout

    5/16/2016 8:48:58 AM, by NEPTUNE1939

    Finished an Excel routine matrix to keep track of progress. 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. Week 1, Day ... Read more

  • Routine

    5/15/2016 8:41:54 AM, by NEPTUNE1939

    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. Have a good day Sparkers. 386 ... Read more

  • Yesterday's workout

    5/14/2016 8:59:13 AM, by NEPTUNE1939

    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. My deltoids are curr... Read more

  • Today's Agenda

    5/13/2016 9:12:36 AM, by NEPTUNE1939

    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. Close Grip Bench ... Read more

  • Yesterday's Workout

    5/12/2016 9:06:18 AM, by NEPTUNE1939

    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 t... Read more

  • Today's Agenda

    5/11/2016 9:00:45 AM, by NEPTUNE1939

    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. Nave a great day Sparkers 386 ... Read more

  • Yesterday's Workout

    5/10/2016 8:46:37 AM, by NEPTUNE1939

    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.. That took away from my Block Pull as I only reached 65% if 1-Rep Max for an ending of 1... Read more

  • Today's Agenda

    5/9/2016 8:58:22 AM, by NEPTUNE1939

    Yesterday my Back Squat topped off with a 5x4x186 for 93.3 % if 1-Rep Max; Time for a try at a new PR. 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. Today is ... Read more

  • Week 13

    5/8/2016 8:54:56 AM, by NEPTUNE1939 and starts week13. Compound routines are Back Squat for max & floor press for 88% of 1-Rep Max. And to the ladies, Happy Mother's Day. 214 ... Read more

  • Gym Experience

    5/7/2016 8:48:03 AM, by NEPTUNE1939

    198... Read more

  • Failed Attempt

    5/6/2016 8:54:46 AM, by NEPTUNE1939

    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. On the Kneeling Landmine Shoulder Press the anchor end slipped out of the weight stack when attempting a 160 L... Read more

  • Today's Agenda

    5/5/2016 8:34:56 AM, by NEPTUNE1939

    Block Pull & Kneeling Landmine Shoulder Press are today's compound routines. 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. It will be another two weeks before I att... Read more

  • Today's Agenda

    5/4/2016 8:27:09 AM, by NEPTUNE1939

    For the start if week 12 of and the routines for today are Floor Press & Back Squat. The squat really gets your heart pumping, Keep Pushing Sparkers. 104 ... Read more

  • Rest Day

    5/3/2016 10:19:00 AM, by NEPTUNE1939

    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. pla... Read more

  • Today's Agenda

    5/2/2016 8:41:49 AM, by NEPTUNE1939

    Deadlift & Close Grip Bench Press. Two great strength routines. Have a good day Sparkers. 386 ... Read more

  • Today's Agenda

    5/1/2016 8:39:33 AM, by NEPTUNE1939

    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. It's good to get back under the iron. It reminds you to eat healthy. 386 Sparkers. ... Read more

  • Image Change

    4/30/2016 9:21:49 AM, by NEPTUNE1939

    If it were only this easy. 24 ... Read more

  • A Sugar High?

    4/29/2016 10:16:39 AM, by NEPTUNE1939

    ... Read more

  • Missed Workout

    4/28/2016 10:19:45 AM, by NEPTUNE1939

    Have a full blown sinus infection that's blasted my energy level. Postponed Bench Press & Front Squat. 24 We disconnected cable TV years ago. Got tired of PC biased news & crap programming. ... Read more

  • A Sparker in Action?

    4/27/2016 9:41:55 AM, by NEPTUNE1939

    244 224 334 211 ... Read more

  • Aid to Drinking Problem

    4/26/2016 10:48:54 AM, by NEPTUNE1939

    Mighty helpful. 33 198... Read more

  • Caught in the Act

    4/25/2016 8:41:13 AM, by NEPTUNE1939

    Have a great Monday.... Read more

  • Today's Agenda and

    4/24/2016 8:36:15 AM, by NEPTUNE1939

    Finished week 10 of and 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. So week 11 starts with ... Read more