
gizmoflak
Favorite team: | Georgetown ![]() |
Location: | |
Biography: | |
Interests: | |
Occupation: | |
Number of Posts: | 11765 |
Registered on: | 5/11/2007 |
Online Status: | Not Online |
Recent Posts
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re: What are some dos and donts of tailgating at an LSU game?
Posted by gizmoflak on 5/12/25 at 8:03 pm
It's ok to leave your trailer unattended.
If it's stolen, the O-T will track it down for you.
If it's stolen, the O-T will track it down for you.
re: Has LSU ever had a position player
Posted by gizmoflak on 5/12/25 at 5:49 am
When Adrian Antonini was a catcher I remember it seeming like he was throwing the ball back to the pitcher faster than it was pitched.
The next season he was moved to pitcher.
The next season he was moved to pitcher.
re: It's May 25th 1787 and you have the floor
Posted by gizmoflak on 5/11/25 at 8:21 am
Term limits for every fricking body
re: Introducing LSU's 2025 "Tiger Twelve"
Posted by gizmoflak on 5/6/25 at 8:34 pm
Color me unimpressed
re: Have you ever visited a hamam?
Posted by gizmoflak on 5/6/25 at 7:55 pm
quote:
If it were gender integrated and you could openly f*ck women with no shame, I’d be all for it.
The one in Miami Beach that closed permanently after COVID was co-ed. Open fornication not allowed though.
re: Shadeur’s draft playlist
Posted by gizmoflak on 4/25/25 at 7:55 pm
"Superunknown" by Soundgarden
re: Musk right on point as usual...
Posted by gizmoflak on 4/24/25 at 7:51 am
That picture reminds me how badly history has screwed Gustave Whitehead
re: Should Trump need to replace a SCOTUS during his term,
Posted by gizmoflak on 4/15/25 at 6:43 am
Boasberg
Such a preeminent, principled constitutional jurist
Such a preeminent, principled constitutional jurist
re: 67-year old men who talk about “having game”
Posted by gizmoflak on 4/14/25 at 2:21 pm
Game is timeless
re: Official announcements from Social Security Administration will no longer be on website -
Posted by gizmoflak on 4/12/25 at 2:49 pm
quote:
Social Security will continue to communicate through any and all mediums.
Our best and brightest aren't the ones in charge of social mediums accounts
How would the government distinguish between two identical twins?
Posted by gizmoflak on 4/10/25 at 9:00 pm
Assume identical twins have none of their biometric data in any database. One of them is accused of a crime. They both claim to be the innocent one. Is there a standard procedure the government would use to tell them apart (beyond a reasonable doubt)?
re: US Amateur champ relieves himself in Rae’s Creek today.
Posted by gizmoflak on 4/10/25 at 8:44 pm
quote:
The pearl clutching and virtue signaling is wild in this thread.
The pearl-clutching by supposedly grown men in this thread is rather amusing
re: “Donald Trump is trying to repeal parts of The Constitution. Like rights.”
Posted by gizmoflak on 4/6/25 at 1:15 pm
Paid shills, all of the "protesters"
Nothing more, nothing less
Nothing more, nothing less
re: Len Rollins train comments are dumb
Posted by gizmoflak on 4/1/25 at 10:07 pm
quote:
He simply looks at his watch, announces the time, then says the train is right on time!
The ballpark isn’t a stop, so there is no way he could say if the train were or weren’t on time.
It's likely a tribute to Hawthorne, who did this for as long as I can remember. At least all the way back to the early 90's
re: Why are M&Ms different colors? They all taste the same
Posted by gizmoflak on 4/1/25 at 8:47 pm
quote:
Because they are racist?
There's no white M&M
Not even Eminem
re: Why are M&Ms different colors? They all taste the same
Posted by gizmoflak on 4/1/25 at 8:40 pm
quote:
Why are M&Ms different colors? They all taste the same
or so you think
re: Flexible workout routine for the over-40 crowd
Posted by gizmoflak on 3/31/25 at 1:28 pm
quote:
Got 11 my first set the did 6/5. Both the 6 and 5 I had more in the tank. Just leave it there and raise the weight next week?
Yes.
I always stop at 10 on the first set. If the set was rather easy, then I don't rest much at all afterward and turn it into a rest-pause set of 20.
re: Flexible workout routine for the over-40 crowd
Posted by gizmoflak on 3/31/25 at 11:55 am
quote:
cardio
pickleball, tennis, walks, peloton, and sometimes stairmaster, rowing machine or running at the gym
There's no set cardio routine
re: Flexible workout routine for the over-40 crowd
Posted by gizmoflak on 3/31/25 at 9:09 am
quote:
One thing I have figured out at 40+ is less is more
This
I like to train at or near failure, and longevity with that requires low volume
Flexible workout routine for the over-40 crowd
Posted by gizmoflak on 3/30/25 at 1:12 pm
I've tried many workout programs over the years but have gotten bored or burned out with a lot of them. Or it's too difficult to get on the right equipment in a busy gym. Or it's too time-consuming. Through trial and error I have settled upon a routine that I think is worth sharing. It is best suited for those who are older, busier, or work out at crowded gyms.
3-day split:
1. Chest, shoulders, triceps
2. Legs
3. Back, biceps
For each day, pick 3 lifts. Something like this:
Day 1
Chest lift
Shoulder lift
Tricep lift
Day 2
Compound leg lift
Isolation leg lift
Calf lift
Day 3
Back thickness lift
Back wideness lift
Bicep lift
If you can do 10 reps on the first set of a lift, then increase the weight next time you do that same lift.
8 or 9 reps on first set - keep the same weight next time
7 or fewer reps - lower the weight next time
You do x reps on the first set (up to 10), and then you do x more reps for that lift, broken into as many sets as you need to.
Here are sample results:
Day 1
Incline bench press 225x10, x6, x4
Dumbbell shoulder press 70x8, x4, x4
Close grip bench 205x7, x4, x2, x1
Day 2
Squat 275x10, x5, x5
Prone leg curls 180x10, x7, x3
Hack calf raise 360x10, x10
Day 3
Bent over barbell row 185x8, x5, x3
Wide grip pulldown 160x10, x5, x5
Barbell curl 95x9, x5, x4
If you have time and energy after the 3 lifts, then do additional weak-point training or finishers, but it's not necessary.
Pick and choose lifts as you see fit. You can focus improving on a single lift time after time or mix it up every time. It's up to you.
As an older baw, the low volume prevents me from burning out or wrecking my body too much in one day. On days I'm feeling good I'll usually stick to free weights. Other times, I'll do machines. Just depends on how I feel.
I like to shoot for 10 reps on everything, except I'll only do 5 for deadlifts. Of course, you can make it more or less than 10 if you so choose.
3-day split:
1. Chest, shoulders, triceps
2. Legs
3. Back, biceps
For each day, pick 3 lifts. Something like this:
Day 1
Chest lift
Shoulder lift
Tricep lift
Day 2
Compound leg lift
Isolation leg lift
Calf lift
Day 3
Back thickness lift
Back wideness lift
Bicep lift
If you can do 10 reps on the first set of a lift, then increase the weight next time you do that same lift.
8 or 9 reps on first set - keep the same weight next time
7 or fewer reps - lower the weight next time
You do x reps on the first set (up to 10), and then you do x more reps for that lift, broken into as many sets as you need to.
Here are sample results:
Day 1
Incline bench press 225x10, x6, x4
Dumbbell shoulder press 70x8, x4, x4
Close grip bench 205x7, x4, x2, x1
Day 2
Squat 275x10, x5, x5
Prone leg curls 180x10, x7, x3
Hack calf raise 360x10, x10
Day 3
Bent over barbell row 185x8, x5, x3
Wide grip pulldown 160x10, x5, x5
Barbell curl 95x9, x5, x4
If you have time and energy after the 3 lifts, then do additional weak-point training or finishers, but it's not necessary.
Pick and choose lifts as you see fit. You can focus improving on a single lift time after time or mix it up every time. It's up to you.
As an older baw, the low volume prevents me from burning out or wrecking my body too much in one day. On days I'm feeling good I'll usually stick to free weights. Other times, I'll do machines. Just depends on how I feel.
I like to shoot for 10 reps on everything, except I'll only do 5 for deadlifts. Of course, you can make it more or less than 10 if you so choose.
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