Oldschool
New Member
In regards to the dumbells did you order the extended Olympic sized set? Before all this pandemic shit went down I was sure looking at those. There was a company selling those CHEAP. Wish I would have snagged them.
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Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Btcowboy
Member
Full Olympic set 20" took almost 12 weeks to get them
edit:
NVM - you answered my question right above this post lol
Did you get the Olympic DBs? How many 10s can they hold? I’m debating between the 1” and Olympic—the 1” can hold 140 / 160lbs I think
Btcowboy
Member
Yes the 20" Olympic 9nes not sure I didn't try to load them all on yet. The bar is 11lbs, looks like 4 a side would fit with spring collars.. i have hex collars so will limit me.
Nice. Still not bad...better than buying a set of DB’s up to 50s lol.
Btcowboy
Member
Except 4 a side is 91lbs
Btcowboy
Member
And ya 40 bucks for the handles and then the weight at about 2/lb but use them with the SSB and barbell anyways lol
See? It’s been THAT long since I’ve done gym math that I’m losing it. Lmao
That’s awesome. Can’t wait to get some
Btcowboy
Member
Hike day,
6 miles, first 3 are straight up a mountain lol...2100 feet elevation gain, then 3 miles down.... The app I use for hikes says 2100 cals burned lol
6 miles, first 3 are straight up a mountain lol...2100 feet elevation gain, then 3 miles down.... The app I use for hikes says 2100 cals burned lol
That shockwave hurts like hell. Im a fan of acupuncture (east and west styles) with some chiro over that shock wave. Just not sure how impact trauma like that actually helps. Keep us posted on how well it works
Btcowboy
Member
It does hurt lol... but so far I would say it works, he only did one arm and both arms hurt. The arm he did is much better feeling than the one he didnt do... we will see though
Btcowboy
Member
While I am healing and waiting on my 45s, I am going to work lighter and run a PPL program of sorts until then.
PT work this am
Bench
Barx8
95x8
135x8
155x8
175x8
195x6
165x8
Incline DB press superset with incline flies
30x8, 30x8
40x8, 40x8
40x8, 40x6
Shoulders
OHP strict
45x8
65x8
85x8
95x8
Side laterals
10x12
20x12
30x12
30x10
Triceps
Seated DB OH Extension
30x10
40x10
50x10
Kickbacks
20x15
30x15
40x15
Tricep banded pushdown
2 sets to fail
35
15
PT work this am
Bench
Barx8
95x8
135x8
155x8
175x8
195x6
165x8
Incline DB press superset with incline flies
30x8, 30x8
40x8, 40x8
40x8, 40x6
Shoulders
OHP strict
45x8
65x8
85x8
95x8
Side laterals
10x12
20x12
30x12
30x10
Triceps
Seated DB OH Extension
30x10
40x10
50x10
Kickbacks
20x15
30x15
40x15
Tricep banded pushdown
2 sets to fail
35
15
Btcowboy
Member
Pull
Wide Grip Pullups
BWx3x8
Dumbell Rows
60x8
80x8
100x8 drop 60x12
Barbell Curl
45x12
65x12
85x6 drop 65x6
Dumbell Hammer curl
30x10
40x9
40x8
Dumbell Shrugs 2 second holds
40x20
60x20
80x20
Wide Grip Pullups
BWx3x8
Dumbell Rows
60x8
80x8
100x8 drop 60x12
Barbell Curl
45x12
65x12
85x6 drop 65x6
Dumbell Hammer curl
30x10
40x9
40x8
Dumbell Shrugs 2 second holds
40x20
60x20
80x20
Btcowboy
Member
Still doing lighter PPL
Push
Bench
Barx15
95x12
135x10
165x8
185x8
205x3
205x4
165x12
Incline Press Superset dumbell crossovers
Barx12, 20x10
95x12, 30x10
135x10, 30x10
1 arm standing landmine shoulder press
45x15
70x15
95x12
105x8
1 arm DB press
10x20
20x10
30x10
DB swings to fail 30 sec rest
20x20
20x18
20x14
Banded face pulls 2 sets to fail
30, 20
DB overhead extension
30x15
40x12
50x8
Kickbacks superset banded pushdown
30x10, 25
40x10, 15
And PT work as usual
Push
Bench
Barx15
95x12
135x10
165x8
185x8
205x3
205x4
165x12
Incline Press Superset dumbell crossovers
Barx12, 20x10
95x12, 30x10
135x10, 30x10
1 arm standing landmine shoulder press
45x15
70x15
95x12
105x8
1 arm DB press
10x20
20x10
30x10
DB swings to fail 30 sec rest
20x20
20x18
20x14
Banded face pulls 2 sets to fail
30, 20
DB overhead extension
30x15
40x12
50x8
Kickbacks superset banded pushdown
30x10, 25
40x10, 15
And PT work as usual
Hows the lighter loads treating you?
Nice to work a little bit of a high rep range on occasion.
But it's always even nicer to go back to the heavier lifts.
Hopefully the 45s show up soon
Btcowboy
Member
Thanks, the lighter weight and higher reps seem to be doing me some good. Get some work capacity added I believe and helping the tendon issues. Not sure if its the shockwave therapy, the change in programming, the mobility work, or a combination of some or all seems to be lessening the pain. When I do get pain it seems to be shorter lived than previous..
45s cant come soon enough. Counting weight with 25s, 35s, 10s and 5s is hard lol
Btcowboy
Member
Pt work in am
Pull
Neutral grip Pullups Superset Barbell Row
BWx10, 95x10
BWx8, 145x10
BWx7, 185x8
Dumbell Seal Row
30x15
60x8
60x8
Incline Dumbell Curls
20x15
30x10
40x7
Hammer Curls AMRAP with 60 second rest
30x13
30x10
30x8
Barbell Shrugs
105x20
155x20
205x10 drop 155x8 drop 105x15
Pull
Neutral grip Pullups Superset Barbell Row
BWx10, 95x10
BWx8, 145x10
BWx7, 185x8
Dumbell Seal Row
30x15
60x8
60x8
Incline Dumbell Curls
20x15
30x10
40x7
Hammer Curls AMRAP with 60 second rest
30x13
30x10
30x8
Barbell Shrugs
105x20
155x20
205x10 drop 155x8 drop 105x15
Worf
Member
How’s the bw? Loosing any fat with the switch in training?
