65+ Training

3/6/17 legs

I’ll blame few days off on local holiday where plastic bead throwing is a sport. In my 40s I once got a string at least 4 stories up to a girl on balcony.

warm up then squats 1 x 8 @ 135, 1 x 4 x 185, 1 x 4 @ 210, 1x 4 @ 225, 1 x 3 @ 275
(weight wasn’t so heavy as the bar placement trouble I was having, got to stretch the back more beforehand)

leg press 1 x 10 @ 225, 4 x 10 @ 315

hack squats 5 x 10 @ 225, 315, 405, 405, 405

steamed awhile. Felt good.

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That certainly looks like a healthy dose of leg work!

OG, unlike yours, you don’t see a 410 weight anywhere in my log.

3/7/17 chest

warmup then bench 1 x 8 @ 135, 1 x 4 @ 185, 1 x 2 @ 225, 1 x 3 @ 205

free weight rowing machine 5 x 15 @ 140

Dumbell benches with weights touching (Bradford press?) 4 x 15 w/45s, 1 x 12 w/45s

Chest press machine 3 x 10 @ 200, 190, 190

steamed, still got a lobster look 90 minutes later.

Sounds more like a squeeze press than a Bradford… but what the heck do I know…

OG, you can recall these “new” exercise names easier than I; probably side effect of pulling 410. I’m only certain of Zercher squats, got to get my pulls up.

Those beads will really mess with your training. I was down there about 12 years ago, and I can attest they’ll get you every time.

3/9/17 back

warmup then deadllifts 3 x 3 @ 225, 275, 295, 1 x 0 @ 315 which moved 3" off floor.

SGHPs 3 x 3 @ 115, 125, 125. These felt light but I didn’t feel like pushing it.

Machine pullovers 5 x 10 @ 165 up to 195.

Steamed again. This time I kept a cool wet towel on my head and did intermittent showering every few minutes. Huge tolerance increase.

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Love the steam and sauna. The post gym I use has both. Haven’t been sick in years. Every time I feel even a slight sniffle I’m in there and sweat it out.

hel320, that’s exactly why I use (endure) that steam room. Learned that in Navy shore stations.

3/10/17 shoulders

warmup then seated presses 3 x 3 @ 95, 115,135;

machine w/free weights shoulder presses 1 x 10 @ 90, 1 x 10 @ 140, 3 x 10 @ 100;

different delt angle machine w/free weights shoulder press, 5 x10 @ 110;

lateral raises, again a machine, 1 x 10 w/70s, 4 x 10 w/80s,

Limited dumbells in the gym.

3/13/17 legs

warmup then squats 1 x 6 @ 135, 1 x 4 @ 225, 1 x 1 @ 275 Left some in tank.

Leg presses 5 x 10 @ 225, 315, 315, 405, 405 .

Hack squats 5 x 10 @ 315, 315, 315,405,405.

calf raises 3 x 10 @ 190, then about 275.

Stair climber broken, so 10 min on treadmill.

Steamed 5 min.

Got a ways to go to get to pre surgery strength.

That’s a lot of work on leg day.

Crippler I’m trying to catch up with you, or at least OG.

Just starting to get into Leg presses as I can hold the bar to squat. How are you doing the hack squats. On a machine? 405 is a righteous number.

hel320, hack squats are on a machine so weight can be much heavier than regular squats. Feet on a platform and shoulders fit into a free weight movable mantle on a fixed tract at about 50 - 60 degree angle, then do squats. I’m working on going past parallel with 405.

3/14/17 chest

bench 1 x 8 @ 135, 1 x 5 @ 185, 1 x 3 @ 205, 1 x 2 @ 225, 1x 4 @ 185

dumbbell bench (dumbbell ends touching) 5 x 10 w/ 40s, 45s, 50s, 50s, 55s

free weight machine rows 5 x 10 @ 70, 90, 90, 110, 110

dips 4 x 10 (sloppy, really sloppy but got to get back to these)

Barbell bench remains my nemesis.

Keep at it. Bench is a challenge for me as well.

Crippler, I do appreciate that. I honestly think you have at least 405 in you. My best workout partner/best man at my wedding/great friend with cancer worked rotating shifts about 15 years in a large plant. He said lifting weights greatly helped combat side effects of changing sleep patterns and bathroom habits. Jeez.

3/16/17 back

warmup, more wakeup sort of. (No tome for eating until 7 pm last night and I suffered this morning)

deads 1 x 8 @ 135, 1 x 5 @ 225, 1x 3 @ 285, 1 x 0.3 @ 315, 1 x 1 @ 275. (see previous sentence)

SGHP 4 x 8 reps average @ 135

pullover machine 4 x 10 @ 180.

steam. Alternating winter to summer here keeps me congested.

I’m not sure about the bathroom, but I does help with my sleep. I also have a family history of heart problems, so it keeps me in shape. Plus I hate running and my golf game sucks.

You rock!

3/17/17 shoulders

seated OHP 1 x 5 @ 115, 1 x 3 @ 135, 1 x 1 @ 145

shoulder machine presses w/free weight 1 x 10 @ 90, 3 x 140

machine lateral raises 3 x 10 @ 70, 80, 70

different shoulder machine 3 x 10 @ 90, 140, 140

Energy about likeThursday. Gotta eat more, but finally back to preferred 4 workouts/week.