65+ Training

Thanks hel320, but I’m not up to your field accomplishments.

Tuesday 6/28 chest

Warmup, then flat benches 1 x 8 @ 135, 2 x 3 @ 225 ( not full range, seem hard at moment); dumbbell incline bench 3 x 8 @ 45, 55, 65; upper chest machine w/free weights 3 x 8 @ 140, 150, 180; lower chest machine 3 x 8 @ weights up to about 150 I think; pec dec 3 x 8 @ 100, 110, 120.

OG, I did 50 pushups about hour later.

that’s what I am talking about; you sir are one badass

OG, I’ll trade you pushups for some weighted pullups. Yesterday I saw some 39 something guys doing about 4 sets of 10 rep set pushups alternated with 10 rep chins. Very apparent great bicep workout. Today I saw a personal trainer with a 50 something client doing mucho rep pullups. I know I’m stronger than that guy but I’m stuck on 5 per set at moment in new gym. Jeez.

Pullups just seem to demand time and practice no matter how strong you are.

I find chins and pullups so hard to make progress on and with my low bodyweight that shouldn’t be…oh wait you need to be strong…found the problem.! But I think Canada K is right they demand practice and lots of it…

Wednesday 6/29

No gym. Pushups 2 x 50.

OG, now you’ve got me doing pushups.

I quit…2x50 is good stuff man…

Nothing wrong with pushups.

Crippler, with your lifting record you could do handstand and one arm pushups with ease.

Thursday 6/30
Shoulders

Warmup then pullups 3 x 5 w/2 foot higher bar beyond reach;
barbell OHP (seated, dedicated bench) 3 x 8 @ 90, 110, 135;
shoulder machine w/free weights 3 x 8 @ 90, 180, 180, five 1/2 reps w/230;
another shoulder machine w/free weights 3 x 8 @ 90, 140, 180;
cable presses 3 x 10 w/questionable weights, probably last set was 80s;
great lateral raise machine 3 x10 @ 80, 100, 100.

Really like OHP dedicated bench and lateral raise machine. Still getting used to gym.

that’s a lot of heavy shoulder work…well done…and sneaking in some pull-ups !

Thanks OG. My pullups are nothing compared to yours.

no gym day, pushups 2 x 50.

I’m not sure about that.

I agree with OG, nice shoulder work.

Wednesday 7/6 back

No warmup. Seated rows 3 x 8 @ 100, 200, 220; SGHP 2 x 8 @ 115, 135, 1 x 6 @ 155; dumbbell rows 3 x 8 @ 65, 75, 100 (gym only goes to 100s); shrugs 3 x 8 @ 135, 225, 315. Crowded today, couldn’t get to pullups; no warmup was mistake. No heavy dumbbells is a problem.

I could never do a seated row with 220 it would pull me up the weight stack! solid work all around per usual

OG, ^all the better for those one arm pullups in your future.

Thursday 7/7 legs & biceps

Warmup, then squats 3 x 8 @ 135, 225, 275; front squats 1 x 8 @ 135, 2 x 8 @ 155; hack squats 3 x 10 @ 225, 315,405; dumbbell curls 3 x 6 @ 45, 60, 65; rope cable curls 3 x 8 @ 120, 150, 150. This on 5 hours of sleep.

65lb DB curls…and hack squats at 405…must be somethin’ in that Cajun food…

OG, it’s all skillful seasoning; not that hot junk. My first wife mastered that, but my new, midwestern wife–who I remain crazy about–hasn’t a clue.

Friday 7/8 chest & triceps

warmup, then flat bench 1 x 10 @ 135, 1 x 5 @ 225, 1x3 @ 225; dumbbell incline bench 3 x 8 @ 55, 65, 75; upper chest machine 2 x 8 @ 135, 180, 1 x 6 @ 180, 1 x 4 half reps @ 230; pec deck 3 x 8 @ 100, 120, 120; tricep overhead cable extensions 3 x 8 @ 120, 130, 150; really great tricep machine sort of like preacher bench but with different arm placement 3 x 8 @ 100. I used the same setting as Marine who just finished there.

2 hrs later, pushups 2 x 50.

Monday 7/11 legs and biceps

warmup then squats 1 x 10 @ 135, 6 x 6 @ 225 w/1 minute between sets; hack squats 3 x 10 @ 225, 315, 405; dumbbell curls 3 x 6 -8 @ 45, 55, 65; cable curls 3 x 10 @ 130, 150, 150.

6x6 with 1 min rest… I’m going to need to see a birth certificate! great work as always. Love it!

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OG, I was trying to do 30 second rests but that wasn’t working. Birth certificate. Jeez.