ExRx.net

I am modeling my new workout after this: http://www.davedraper.com/draper-favorite-workout.html
I made a some changes since I don't have the equipment for all the exercises.

Here it is:

Monday:
Seated 80 degree OH press:5 sets, x12,10,8,8,6
Tri-setted with
Bent Over Row - 5 sets: x12,10,8,8,8
and
Standing Bent Over Lateral Raises:
3-5 sets, x6-8

Flat Bench: 5 sets: x12,10,8,8,6
Tri-setted with
Pullovers (elbows almost locked)
4-5s, x12,10,8,8,6
and
Pendlay row: 4-5s, x12,10,8,8,6

Tuesday:
Sumo Squat: 3-5s x10-12r
Tri-setted with
SLDL: 3-5s x8-12r
and
Calf Raise: 3-5s, x15-20r

Full Squat: 5-7s, x15,15,12,10,8,6,6
Sumo Deadlift: 5s, x10,8,6,6,6

Wed:
Dumbell internal rotation
Dumbell upright external rotation
Note: weight plates sub for dumbell

Wrist Curls: 3-5x20,15,15,15,15)
Tri-setted with
Thumbs up curl: 3-5x10,8,8,8,6
and
Close Grip BenchPress: 3-5x12-15

Prone Incline Curl: 3-5x6-8
supersetted with
Triceps dips: 3-5x12-15

Curl: 3-5x6-8
supersetted with
Lying Triceps ext:3-5x12,10,8,8,8

Thursday: Off

Friday:
Seated 80 degree OH press:5 sets, x12,10,8,8,6
Supersetted with
Bent Over Row: 4x12,10,8,6

Incline Bench: 4x12,10,8,6
supersetted with
Pullovers: 4x12,10,8,6

Pendlay Row: 4x8

Curl: 4x12,10,8,6
Trisetted with
Dips: 4sets of max reps
and
Standing Triceps Ext: 4x12

Sat:
Same as other leg day, but with this change:
Light DL 5sx8r
Pullovers 5s x 25r

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

7/19/08:

AM weight: 182.6 (Note: with the increased working out I was losing weight for a while, but seem to have leveled out at exactly 182.6)

warmup: 1.8 mile run in 19:53 (with the dogs) (at 84 degrees, 74 % humidity at 9:00 in the AM)

Sumo Squats, Tri-Setted with SLDL and Calf Raises:
Sumo Squats:
100x12
120x12
140x10
160x10
170x6

SLDL:
100x12
120x12
140x10
160x10
170x8

Calf Raises:
100x16
120x15
140x15
160x15
170x12

Full Squats:
150x15,11,8

I WILL HAVE TO DO EVEN THE SATURDAY WORKOUTS BEFORE 6:30AM. BY THE TIME I FINISHED THIS WORKOUT, IT WAS 87 DEGREES AND 63% HUMIDITY. I can not deal with this while working out. Could not finish the workout because of the heat and humidity.

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

I take that back. I was 185 this morning.

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

7/21/08:

Standing Oh Press Tri-setted with underhand chinups and Standing Bent Over Lateral raises:

Standing OH Press:
70x12
80x10
95x8
110x6,6

Chinups: x12,9,8,6,6

Standing Bent Over Lateral Raises:
25x12,10,8,8,8

Flat Bench Tri-setted with Pullovers and Pendlay Row

Bench:
110x12
130x10
150x8
165x4
155x5

Pullovers:
50x12
55x10
60x8,8
65x6

Pendlay Row:
110x12,10
130x8,8,6

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

7/22/08:

Sumo Squats tri-setted with SLDL and calf raises:

Squats:
100x12
120x10
140x10
160x10

SLDL:
100x12
120x10
140x10
160x10

Calf Raises:
100x15
120x15
140x15
160x15

Full Squats:
130x15
140x12
140x10
145x8
145x6 OK TO ADD 5 POUNDS FROM BEGINNING

Sumo Deadlift:
130x10
200x8
250x6

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

7/23/08:

Dumbell Internal rotation:
12.5x15
15x15
12.5x15rx3s

BB Cuban Rotations:
40x15,10 < too heavy with just bar, do dumbell upright rotations instead

Dumbell Upright Rotations:
15x5
10x15

Reverse Wrist Curls tri-setted with Wrist Curls and Close Grip Bench Press:
RWC: 40x11,10,10,7,7
RC: 60x15rx5s

CGBP:
60x15
90x15
100x14,11,8

Curl supersetted with Triceps dips:
Curl: 80#8rx3s
Triceps Dips: x8,7,6

Prone INcline Curl supersetted with Lying Triceps Extension:
PIC: 70x6; 60x8rx4s
Lying Triceps Ext: 60#x10,10,8,7,6

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55

7/25/08:

Seated 80 degree overhead press supersetted with pullups/chinups
Oh press:
60x12
75x10
85x8
95x8
105x1< try 97 next time for 6 reps
100x2

overhand PU:
10,7,4
underhand CU:
6,6

Incline bench supersetted with Pullovers:
100x9< start at 92 next time
95x10
110x6< 100 next time
100x8
110x6

Pullovers: (perpendicular bench)
50x12
55x10
60x8
60x8
65x6 <hard

Pendlay Row: 2 minutes between sets narrower grip works best (widest part \of smooth metal on bar)
110x8
120x8
120x8
122x8

Curl trisetted with triceps dips and standing triceps ext:
curl:
80x12
90x10
95x8
100x6

Dips:
8,6,6,5

TE:
50x12
55x8 <too high
51x7
51x6

7/26/08:

Sumo Squats trisetted with SLDL and Calf Raises:
SQ:
110x12
130x10
150x10
160x8

SLDL:
110X12
130X10
150X10
160X10

Calf raises:
110x16
130x15
150x15
160x15

Full Squats:
150x15,10,8

Sumo DL supersetted with pullovers
DL:
200x8,8,8,8

Pullovers:
40x25
45x21,20
50x14

7/29/08:

Standing OH press tri setted with underhand chinups and standing bent over lateral raises:
OH press:
70x12 (add 5)
80x10 (add 5)
95x8
100x8
110x6

Chinups:
x12,10,8,8,8

Lat raise:
26x12,10,8,8,8

Flat bench tri setted with pullovers and Pendlay row
bench:
110x12
140x10 (-5 next time)
150x8
150x7
155x5

pullovers:
51x12
56x10
61x8,8
65x6

Pendlay row:
110x12,10 (+ 5 next time)
130x8,8,8 (last 2 reps of last set short of touching abs)


7/30/08:

Sumo Squats tri setted with SLDL and Calf raises:
Squats:
110x12
130x10
160x10,10

SLDL:
110x12
130x10
160x10,10

Calf Raises:
110x20
130x15
160x15,15

Full Squats:
150x12,10
170x8
175x8
185x5

Sumo DL: < use longer gloves hands covered with sweat is hard to grip bar.
200x10
250x8
300x2
270x5
250x5

8/1/08:

Dumbell Internal Rotations:
13x15
15#15rx4s

Dumbell upright rotations
12.5x15,15,10
10x15

reverse wrist curls tri setted with wrist curls and close grip bench

reverse WC:
40x10,10,10,8,6

Wrist curls:
70x12
90x8,8,8,6

CGBP:
90x10
100x12,12,12,9

Curl supersetted with Triceps dips:
Curl: 90x8rx3s
Triceps dips: 8,8,6

Prone Incline curl supersetted with standing triceps ext:
PIC: 80x8,8,6
STE: 50x10,9,8

8/2/08:

1.8 mile run in 17:57
84 degrees, heat index 97

8/4/08:

Seated 80 degree Oh Press supersetted with chinups:
OH press:
70x12
75x10
85x7,4

overhand PU <switch to underhand chins. Can't do a wide grip with what I have
x8

underhand chins:
8,8,6

INcline bench SS with pullovers:
Bench:
80x12
90x10
100x6
95x6

Pullovers:
50x12
55x10
60x9,7

Pendlay Row:
120x8
130x8,8,8 <stay at this weight
narrower grip works best. Even with no weight, I am less flexible to bring the arms up higher with a wide grip.

Curl trisetted with triceps dips and stand tri ext:

Curl:
80x12
90x10
100x8
102x6

Dips"
8,6,7,6

TE:
50x12
52x10
55x8
57x6

8/6/08:

Sumo Squats tri setted with SLDL and calf raises:
Squats:
110x10
130x10
150x10
160x10

SLDL:
110x10
130x10
150x10
160x10

Calf Raises:
110x15
130x15
150x15
160x15

Full squats:
140x15,10
130x11,10

Sumo DL supersetted with pullovers:
DL:
200x8rx4s

PO:
40x3sx25r
45#x25r

8/8/08:

Standing Overhead Press tri setted with chinups and standing bent over lateral raises:

OH press:
75x12 (+5)
85x10 (+5)
95x8
105x8
110x6

Chinups:
12,10,8,7,7

Lat Raise:
27x12,10,8,8
30x8

Flat Bench tri setted with Pullovers and Pendlay Row:
Bench:
110x12 (+5)
130x10
150x8,8
155x5

Pullovers:
55x12
57x12
62x8
65x8,6

Pendlay Row:
130x10 <started too high
120x10
130x8,8
135x6

8/9/08:

1.8 mile run in 16:30