65+ Training

Good work Biker. My dad trained into his early 70’s and is still in great shape today at 79, slalom water skiing about an hour each day every other week all summer.

Friday back

Deadlifts 4 x 10 @ 135, 225, 355, 335. Rowing machine face pulls 3 x 8 @ 80, 110, 110 . Bodyweight chins 2 x 12.

Biker, you are doing really good, keep it up. It is entirely possible to keep improving for at least another 10 years or more. I will hit 74 in a few months and I am still cranking out good numbers and increasing slowly. At least I have not yet started to slide back down. I really think we don’t yet know what our limits and potentials really are. Go out and set new ones for all of us!!

Dutchman, thanks for your thoughts. God blessed me with considerable strength, but consistent weightlifting only started in my 20s at an onshore Navy duty station. Workouts ever since reduced law school stress and every other form. I had a good home gym during the years without accessible commercial gyms.

My doctor told me about a year ago I’ve got about a 48 year old body from my eating/drinking/exercise habits, but I can’t lift the poundages the really strong 40 somethings post here. Even so I’m reasonably proud of the poundages I lift now. Core lift 7 -10 set variable rep programs presently feed my ego. I have read legs are the first thing “to go” strengthwise, so I faithfully do squats.

“… (T)o slide back down” as you wrote is a future reality I don’t think about. Don’t you either.

just found you ambitious youngsters
at 67 I’ve had plenty from here to be constantly reminded of
DON’T QUIT!
almost done with recupe from retinal surgery so
so to back at it soon

Tuesday chest

incline bench 8 x 8 @ 135, 135, 225, 215, 185, 185, 185,185

decline bench 3 x 10 @ 185, 185, 215

bodyweight dips 3 x 10

cable flies 3 x 10 @ 90, 90, 100

Ok workout

Wednesday

Back squats 9 x 8 @ 135, 225, 275, 335, 345, 315, 315, 315, 315; hyperextensions 3 x 20, 20, 30. Ok workout, 315 felt comfortable.

Biker, your numbers are great and I know 20 somethings guys who think they are strong ‘working-out’ in the cookie-jar gyms who can’t do a proper 315 lbs squat or bench 225 without somebody helping them out with the lift and yelling, “It’s all you” when really it’s not. Keep on keepin’ on. Onwards and Upwards!

Wish my numbers were even half of gorillavanilla’s.

Thursday shoulders

face pulls on rowing machine with almost no mechanical advantage, 3 x 10 @ 100, 100, 120;

incline machine shoulder presses, 8 x 8 @ 90, 140, 140, 180, 180, 180, 180, 180

dumbbell lateral raises 3 x 10 @ 20, slowly without momentum

reverse pec deck flies for rear delts, 3 x 10 @ 80, 80, 90

Got lazy Friday and today. Getting ready for vacation.

Lazy is great sometimes.

Wednesday

Back today rows 3 x 10 @ 160, 180, 210; seated cable pulls 3 x 8 @ 12, 140, 150; shrugs 3 x 10 @ 225, 315, 405; BW chins 3 x 8,6,6;

Biceps preacher curls 3 x 10 @ 60; incline cable curls each arm, 3 x 10 @ 45, 50; nonstop hammer curls 3 x 10 @ 40, 30, 25.

Easy workout. Looking forward to vacation and I do feel a bit tired from last 5 weeks’ workouts.

Real solid work Biker, Enjoy your vacation.

Monday July 13:

Back from 3 week vacation, sort of.

Did some sort of tnation workout workout buddy wants to try. Bench 3 x 8 @ 135, 225, 225; Bodyweight chins 5 x 8; Incline bench 3 x 8 @ 135, 185, 185; Seated cable rows 3 x 8 @ 150, 180, 220; Pec deck 3 x 12 @ 130, 140 150; Dumbell Lateral raises 3 x 10 pair 30s.

Did this quickly at good speed.

Tuesday July 14:

More of different workout, today legs. One of those workouts that makes one do extensions and hamstrings first then squats.

machine leg extensions 5 x 10 @ 140, 150, 160, 160,160; leg curls 5 x 10 @ 110, 120, 130, 120, 120; squats 4 x 8 @ 225, 225, 245, 265; deadlifts 4 x 8 @ 225, 225, 245 265. Not the greatest but ok workout. We did this in about 40 minutes so it was fast.

So this is where the 60+ crowd hangs out. Good looking workouts, well thought out and planned.

Inertia got me into gym today.

Shoulder day in this odd workout: standing overhead presses 5 x 6 @ 95; bodyweight chins 5 x 6; seated machine presses 4 x 10 @ 95, 145, 145, 165; machine pull downs 4 x 10 @ 95, 165, 190, 190; front lateral raises with barbell plates 4 x 10 @ 35, 45, 45, 45; standing cable straight bar pulldowns (?) 4 x 10 @ 45. Workout wasn’t great but cleared my brain and my shoulders feel pumped as I type this.

Wednesday, I did finally show up at gym, but for worthless workout.

Chest: bench 5 x 8 @ 185, 185, 185, 225, 210; bent over rows 3 x 10 @ 135, 225, 210; incline bench 3 x 8 @ 185; t bar rows 3 x 10 @ 115, 140, 150; pulling cables from floor to upper chest with elbows out, 3 x 10 @ 60. I miss deadlifts in this workout. Also, not using plazma in this brief period until vacation resumes next Wednesday.

Thursday, legs

Did a pre exhaust routine before squats. hamstring curls 5 x 12 @ 120, 140, 160, 170, 180; the other kind of curls for legs, maybe quad extensions?, 5 x 12 @ 100, 130, 140, 140, 140; then hack squats 4 x 8 @ 315, 405, 405, 405. Enough. Skipped deadlifts today. I’m taking MAG-10 after workouts at moment, will resume rest of supplements after August 15.

Even though it may feel worthless sometimes just getting it in is worth a ton. Nice leg work.