8/30 second half (missed gym time yesterday)
squats 3 x 8 @ 135, 225, 295
machine bench press 3 x 8 @ 190, 210, 230
pec deck 3 x 8 @ 110
machine shoulder press 3 x 8 @ 90, 160, 180
different shoulder machine press 3 x 8 @ 90, 140, 160
cable hammer curls 3 x 8 @ 100, 130, 150
preacher bench curls 3 x 8 @ probably 125
Inadequate warm up for squats today; I didn’t feel like increasing weight. Maybe Friday. Too much machine today.
8/31 first half
leg press 1 x 25 @ 225, 1 x 15 @ 315, 2 x 10 @ 405,495
lying leg curls 3 x 8 @ 115, 140, 155
barbell rows 3 x 8 @ 135, 185, 225
seated low cable rows (both hands) 3 x 8 @ 160, 200, 220
machine pullovers 3 x 10 @ 190, 220, 230
overhead tricep cable extensions 3 x 8 @ 100, 120, 130
This program consistently gives me nearly day long pumps. Excluding benches, poundages are slowly increasing. Lower back feels fine after today’s unsupported 225 lb barbell rows; My old back surgery always made me leery of this exercise. Alpha’s advice was to remember to stick out the butt rather than just lean over. Trying for better poundages on deads and squats. I have to remember my age for these. I keep forgetting.
Bulldog, last 2 sentences were for you.
Looking strong Biker. You should check the powerlifting records for your age group in your state. I bet you could break some records.
Well, that’s more your age group’s thing. I might look into it…
The meets I’ve been to with 65+ lifters aren’t squatting and deadlifting your numbers.
NHLFTR, you sure know how to bait a guy. If almost anyone else had posted that, I would just laugh. I’ll think more about it. I wouldn’t do it unless I could do a 405 deadlift, which I want to do. If OG can pull that much…
9/1 second half
I didn’t feel like squats today so I skipped legs. Rare occasion not to be repeated.
dumbbell bench 3 x 8 @ 55s, 70s, 90s
easy peck deck machine (forgot about dips) 3 x 10 @ 150, 170, 220
machine shoulder press 3 x 8 @ 90, 110, 160
new shoulder press machine (indicated weight felt much heavier than free weight OHP) 3 x 8 @ 90, 100, 110
hammer cable curls 3 x 8 @ 120, 150, 175
machine preacher bench 3 x 8 @ some lighter weight I still can’t figure out. Didn’t push this one.
Dead tired this morning so no leg work. Will try harder next week.
Here are the records in the RPS powerlifting federation fro NH and VT for 60-64 year old,198 lb, raw division.(not sure how much you weigh, took a guess). There are no records for 65-69 year olds.
squat 275
bench 225
dead 325
total 825
I could do those. Wife told me last night I need to join a group.
I will check Louisiana’s records for 69 yr olds.
Still would like a 405 dead at this age.
Good for you and best of luck. You certainly put in the work to break some serious records.
Crippler, I appreciate the comment. We’ll see.
Used the 80 lb kettlebell Sunday for 3 x 10. Felt good
9/5 first half
leg press 1 x 25 @ 225, 1 x 20 @ 315, 1x 15 @ 405, 1 x 10 @ 495
lying leg curls 3 x 8 @ 110, 125, 140
barbell rows 3 x 8 @ 135, 205, 245
machine pullovers 3 x 8 @ 190, 210, 225
tricep pushdown machine, 3 x 8 @ about 100 I guess
another tricep machine with preacher bench, 3 x 8 @ about l00 I guess
Kettlebell was easier to swing than last time I used it. Just got to use it. I’m pleased with the rowing poundages.
9/6 second half
squats 2 x 5 @ 135, same @ 225, ditto @ 315
OHP 3 x 8 @ 95, 115, 135, 1 x 6 @ 155
machine press 3 x 8 @ 90, 140, 160
dumbbell bench 3 x 8 @ 40s, 60s, 80s
dips 3 x 8
rope hammer curls 3 x 10 @ 100, 120, 130
I forgot, again, to do chest before shoulders so I couldn’t attempt the l00s. I like looking at the l00s.
I’m 10 years younger …you could serious damage in your age group ( records wise) … and I know Steve…I had the great fortune of meeting him… he isn’t baiting you …He is a humble honest giant !
OG, I’ll look into it. No promises.
Please start posting in your log again. I can’t make fun of you when you sprinkle stuff around everyone else’s.
do it only if you want it man…
You can make fun of me anytime you want ! I don’t need to post for that…just fire away !!
I agree with Biker. We miss seeing you!
9/7 first half
warmup with 3 x 10 kettlebells 35,40, 50
leg press 5 x 10 @ 135, 225, 315, 405, 545
lying leg curls 3 x 8 @ 110, 125, 140
deadlifts 3 x 6 @ 135, 225, 295 (295 was fairly easy, probably from leg and row work )
machine rows 4 x 8 @ 90, 180, 270, 360
machine tricep pushdowns 3 x 8 @ something like 100 - 120
OG, this push/pull twice a week workout feels great but falls short of your 405 deadlifts.
9/8 second half
squats 3 x 10 @ 135, 225, 245
dips 3 x 8
easy pec deck 3 x 8 @ 160, 190, 230
machine shoulder presses 3 x8 up to 110, I think
different machine presses 3 x8 @ 90, 140, 160
rope hammer curls 3 x 10 @ 100, 110, 120
Didn’t feel like pushing anything today.
9/11 first half
leg press 3 x 10 @ 225, 315, 405
lying leg curls 3 x 8 @ 110, 120, 140
barbell rows 3 x 8 @ 135, 225, 245
machine pullovers 3 x 10 @ 190, 210, 240
machine tricep extensions 3 x 8 @ ?,?, 150
Very full weekend.
9/12 second half
squats 3 x 8 @ 135, 225, 315
seated dumbbell press 3 x 8 @ 40, 50, 55
machine press 3 x 8 @ 100, 120, 150
incline bench 3 x 8 up to 155 (forgot to do chest before shoulders)
dips 4 x 10
rope hammer curls 3 x 8 @ 100, 110, 130
Maybe lingering weekend effects made 315 squats feel heavy. 335 didn’t happen.