Mongo's Iron Garage

[Mongo]

These workouts were designed to be done in an hour or hour and a half after working 12hrs. at a critical care hospital. So my version of the most in the least time the best I can.

Sunday:
Bench press: Warm-up with 135 x 10
6 sets of 6 reps with 240lbs.

Wrist Rollers: * 3 inch pipe with tread(sand) tape at each end for traction.
3 sets of front/back rolls to top with 20lbs (working back from torqued wrist)

Isolation curls:
6 sets of 6 with 40

Short night....

[Mongo]

I'm not going to even try to post beyond last week to date. As I said I restarted lifting early last year after a 8 year layoff. I started with baby weight, empty bars, seriously. I increased weight by 5lbs. a week as long as i got all my sets-strict form. when I started I was probably pushing 500lbs body weight, have 3 prolapsed/ruptured lumbar disks, torn rotator cuff/impinged shoulder, and a damaged biceps tendon in my left shoulder/arm. Nice eh?:D Now I'm down to the 350 area, between battery rows and shrugs the shoulder is tightening up again. my form is still good, my weights may not be impressive yet. It's getting there. The temp in the garage is 20 degrees and its tricep/bicep day. I'll post daily from here on. Onward !

Friday/9th

Reverse grip bench press 75lbs x 6sets of 10
Cleans* 75lbs x 3 sets of 10
delt flyes 10lbs x 3 sets of 10
rear delt flyes 10lbs x 3 sets of 10

sat/10th

Bench press 240 x 5 5 5 5 4 5
wrist curls(3" pvc pipe with 3' rope, front/back is one set) 30lbs x 6 sets

sunday/11th

French press* 50lbs x 10 10 10
reverse grip curl bar 80 lbs x 10 10 10
curl bar curls 80lbs x 10 10 10
Skull crushers 80lbs x 10 10 10
jw press 140 x 10 10 10

Monday/12th

close grip bench press 195lbs x 6 6 6 5 5 5
Battery rows 85lbs 10 10 10
Military press* 100 x 10 10 10

Tuesday/13th
Dead lift 250lbs x 6 6 6 6 6 6
Dumbell shrugs 135lbs x 6 6 6 6 6 6

wed/13th

Bench press 245lbs x 4 5 5 4 4 4 A
Wrist Curls 35lbs x 6 sets


* denotes exercises added or restarted recently.
all sessions are started with appropriate warm-up sets. some build up sets as in bench press starts with a set of 10 at 135, a set at 185, a set at 225, then the cap set. etc.
I know numbers are not impressive, but the old man's workin' on it.:D

[Mongo]

Todays damage; Got down to 10 degrees in the gym WOOT!


Thurs/15th
French press 55lbs. x 6 6 6 6 6 6
Reverse grip curl bar 85lbs x 6 6 6 6 6 6
Curl bar curls 85lbs x 6 6 6 6 6 6
Skull Crushers 85lbs x 6 6 6 5 5 5
JW presses 140lbs x 6 6 5 5 5 5

Near the end had some elbow pain, left, think its just tendonitis flaring again, Ice Ice Ice, Naprosen Bleh.

[Mongo]

reverse grip bench 95 x 10 10 10 10 10 10
delt flyes 15 x 6 6 6 6 6 6
Rear delt flyes 15 x 6 6 6 6 6 6
Waist cleans 95 6 6 6 6 6 6

[Mongo]

Left elbow hinkey today, ramping up to weight.

Close grip bench: 45 x 10 55 x 10 75 x 10 95 x 10 115 x 10 135 x 10 145 x 10 185 x 6 *elbow failed )*&*(*&

Battery Rows 90 x 6 6 6 6 6 6

Military press 65 x 10 75 x 10 95 x 10 105 x 10

[Mongo]

days off for elbow to calm down and new job starting

Dead Lift day

warm up 185 x 6
275lbs x 6 6 6 6 6 6^

Dumbell Shrugs 145lbs x 6 6 6 6 6 6 ^

[Mongo]

bench press warm up: 85lbs. x 10, 135lbs. x 6, 225lbs. x 2
Sets; 245lbs. x 6 6 6 6 6 6^
Wrist Rollers: 37.5lbs. x 3 sets.

[Mongo]

French press 60lbs. x 6 6 6 6 6 6
Reverse curlbar 90lbs. x 6 6 6 6 6 6
tricep presses 25lbs. x 10 10 10
curl bar curls 90lbs. x 6 6 6 6 6 6

[Mongo]

JW Presses 45lbs x 10, 95lbs x 10, 115lbs x 10, 145lbs x 6 6 6 6 6 6
Close Grip Bench 45lbs x 10, 95lbs x 10, 115lbs x 10, 145lbs x 6 6 6 6 6 6
Battery Rows 50lbs x 10, 70lbs x 10, 80lbs x 10, 90lbs x 10, 100lbs x 6


JW Presses and Close grip bench were alternated back and forth, nice burn.:D

[Mongo]

No workout 012709, work constraints.

Today three hours shoveling snow, I'M counting this as full body, lord knows grandpa is feeling it tonight :p .

[Mongo]

Military Presses 75lbs x 10, 95lbs x 10, 105lbs x 10, 115lbs x 7,10
Lat Pulls (*on the home made lat machine :rolleyes: ) 45lbs x 20 x 3 sets
Delt flyes 15lbs x 10 x 3 sets
Rear Delt flyes 15lbs x 10 x 3 sets

[Mongo]

Dead Lift 135lbs x 6, 225lbs x 6, 295lbs x 6, 315lbs x 1
Shrugs 150lbs dumbbell, 6/6 6/6 6/6

[Mongo]

French Press 15 x 6, 50 x 6, 65 x 6 6 6 6 6 10
tricep press 30 x 10 10 10
reverse curl bar curls 95 x 6 6 6 6 6 6
curl bar curls 95 x 6 6 6 6 6 6
lat/shoulder press down 30 x 10 10 10

[Mongo]

Military press 65 x 10, 95 x 10, 105 x 10, 115 x 10, 125 x 1
dumbell flyes 20 x 10 10 10
rear dumbell flyes 20 x 10 10 10
lat pulls 90 x 20 20 20

[Mongo]

Dead lifts 135 x 10, 225 x 10, 315 x 5 5 5 2 4 4
one arm dumb bell shrugs r/l 155 x 6/6 6/6 6/6

[Mongo]

Bench Press 135 x 10, 225 x 4 4, 250 x 3 4 4 4 4 4
Wrist Rollers 30 x 3 sets

[Mongo]

French Press 20 x 2 x 10, 50 x 2 x 6, 70 x 6 6 6 6 6 6
Reverse curl bar 100 x 6 6 6 6 6 6
Curl bar curls 100 x 6 6 6 6 6 6
Skull Crusher reboot 20 x 10 10 10 10 10 :mad:

[Mongo]

I used 4 5lb weights and 1 2.5lb weight used 50" electrical tubing with cap, slid the weights on, and taped them in place. seems to work better that a coffee can filled with concrete and I can replace the handle easily.<a href="http://s253.photobucket.com/albums/hh49/Necrocephalis/?action=view&current=090222_160922.jpg" target="_blank"><img src="http://i253.photobucket.com/albums/hh49/Necrocephalis/090222_160922.jpg" border="0" alt="Photobucket"></a>

[Mongo]

JW press/Close grip bench 135 x 6, 155 x 6, 160 x 6 6 6 6 6 6

Battery Rows 110 x 6/6 6/6 6/6

[Mongo]

Dead Lifts 135 x 10, 225 x 10, 315 x 5 5 3 5 5 5
Dumbbell Shrugs 170 x 6/6 6/6 6/6

[Mongo]

Bench Press 135 x 10, 225 x 3
250 x 4 5 5 5 5 4 strict/raw
Wrist Rollers 35 x 3 sets

[Mongo]

French press 45 x 6, 75 x 6, 100 x 6 6 6 6 6 6
Reverse Curl Bar 130 x 6 6 6 6 6 6
Curl Bar Curls 130 x 6 6 6 6 6 6

[Mongo]

Military press 115 x 6 6 6 6 6 6
Lat pulls 100 x 10 10 10
Medial Delt flyes 30 x 6 6 10
Rear Delt Flyes 30 x 6 6 10

Did some throwing with the practice hammer for one hour, boy am I tight.. Grandpa will be sore tonight! :rolleyes:

[Mongo]

French Press 55 x 10
75 x 6 6 6
85 x 6 6 6
95 x 6 6 6
105 x 6 6 6
Reverse Curl Bar Curl 105 x 6 6
115 x 6 6
135 x 6 6
Curl Bar Curls 105 x 6 6
115 x 6 6
135 x 6 6

[matso]

Mongo-

I am working on adding a lot of oly stuff to my routine. I enjoy both snatch and cleans. I do plenty of OH stuff throughout the week as is so I don't see the need to jerk right now. I was hoping you could put something together for me for a one day a week type of thing. auxiliary movements and all. If you have time I would much appreciate it. I am still working on finishing my pull earlier as to not go to the triple ext. It is going to take some time to unlearn, all my old habbits.

thanks again.

I should be back that way in june or july mostly depending on when the open house is. Looking forward to showing some progress.

[Mongo]

what areas are you wanting to work, or single area. I'll put something together, but I'm not a certified trainer, I can write it and you could adjust.

Also important: 1. time frame to work in. (1 hour, 2?)
2. equipment restrictions if any.
3. also any injuries, or weak points
that need addressed or avoided?
Hmm and I may not be who you think I am. I don't work/work out at sorinex. and I think they have a Mongo there, Not sure. If I am, Happy to help.

I'll do my best. 8)

[matso]

i thought you were working with athletes arena at sorinex if that is not you sorry...

[Mongo]

wrong guy, np, get ahold of bert or the clown 8) , they'll point you in the right direction. Good luck and live strong!