Geronto Flex Year End Final Results are In !!!
(given in weights (reps) sets)
(given in weights (reps) sets)
Bench Press (machine)
85(18) 100(16) 115(14) 130(12) 145(10) 160(08)
Incline Bench Press (track lift)
70(12) 90(10) 100(8,8,6)
Back Row (machine)
85(18) 100(16) 115(14) 130(12) 145(12) 160(08)
Wide Grip Pull-down (cable)
85(18) 100(16) 115(14) 120(12) 145(08)
Narrow Grip Lat Pull-Down (cable)
50(12) 65(10) 70(10) 75(08)
Military Press (machine)
50(18) 60(16) 70(14) 80(12) 90(10) 100(4)
Wide Grip Dumbell Delt Press
25(12) 30(12) 35(10) 40(7,3)
Three Deltoid Dumbell Raises (Front/Side/Back)
10(12) 12(12) 15(8)
Olympic Bar Curl
45(20) 55(18) 60(16) 65(12) 79(14) 75(10) 80(4,4)
Incline Dumbell Curl
25(12) 30(10,6,4)
Preacher Curl (machine)
65(12) 70(10) 75(08) 80(6,4)
Incline Sit-ups: 35lb(10) x 3
Dips: BW(10)x 3
Chin Ups: BW(8) x 2 :(
The drop-set routine has worked out pretty well. It boils down to a three set warm up followed by three sets of "real" anaerobic lifting. It has built stamina and by forcing a graduated warm up has avoided what i call brittle-taffy injuries.
Some yung'un who seems to spend a fair amount of time scaling inaccessible places is to blame for the olympic bar curls and the shoulder dumbell presses which made for increased joint stress and difficulty but which i have so far managed without popping or snapping anything.
New Year plans entail getting off most machines and adding at least some basic leg work. ( I was doing leg extensions and leg curls but left off in mid summer.) I'm also determined to do 10x3 chins and then start working on the same number of pull ups.
At the beginning of the year my max military press was 70, and max bench press was 125 (all this on account of stupid shoulder and elbow injuries). So progress was made.
But the real star of the show remains Mr. Nicki who this weekend proved that he can run, jump, leap, and bound with inexhaustible effortlessness for hours on end.
