65+ Training

Holiday

Warmup, then 3 x 6 chins, 3 x 10 dips, machine shoulder work between 120 and 150 lbs each machine, 4 machine variations. Ate inadequately over weekend so this was enough. Had 6 scrambled eggs after workout.

Holiday 2

warmup, then back accessory stuff w/o deadlifts today. Chins 3 x 5; barbell rows 3 x 8 @ 45, 90, 135; dumbbell rows 3 x 8 @ 90, 100, 120; then barbell shrugs 3 x 8 @ 225, 315, 455. Ok workout. Seem to be getting a little stronger despite less food.

That’s very impressive work sir! Congrats on that PR. Dave

Holiday 3 (last one until January)

Warmup. Shoulder work. Shoulder machine 3 x 10 @ 50, 70, 90; then seated dumbbell presses 3 x 8 w/45, 60, 55; seated barbell presses 3 x 8 @ 90, 110, 110; front raises 3 x 10 w/45 lb plate. Triceps work next. Cable pushdowns 3 x 10 @ 75, 85, 85; overhead cable w/rope extensions 3 x 10 @ 100, 150, 150; then single arm cable pulls w/o stopping 4 x 8 @ 65, 55, 45, 35. Played around with some forearm exercise. Done.

Great DL PR! You have more in you Sir. Merry Christmas.

Great PR. Merry Christmas.

Monday squats

Warmup in 40 degree gym w/o sweatsuit. Sweats tomorrow for sure. Squats 3 x 5 @ 135, 225,315. Wanted to do front squats today.

Didn’t go higher with squat poundage because hyperextensions during warmup pulled my left hamstring. Didn’t feel like pushing it.

Tuesday, still cold in gym so did chest work on 4 machines, l mile walk on treadmill which made hamstring feel much better than yesterday, dumbbell benches only up to 70 lbs. No spotter I trusted for barbell benches. Maybe better workout tomorrow.

It’s a lonely journey and sometimes hard to rely on spotters, sorry to read that. I love it cold in my garage gym. We had an unusual burst of cold here and it was in the high 50’s last night for lifting. I loved it. Keep killing it.

Sort of recovered from intestinal bug that lasted about a week.

Tuesday, chest

extensive warmup, included 3 x 5 pullups, then bench 3 x 6 @ 225, cable flyes with cable adjusted to elbow level 3 x 10 @ 60,70, 80 (I think) each side, then 4 x 10 dips. Enough for first day back.

Bugs, who needs them anyway. Hope you keep feeling better and it’s always good to get back lifting.

GV, glad you’ve decided to stay and endure the new format. Your workouts motivate.

Wednesday shoulders

Warmup, then seated dumbbell presses, 3 x 10 @ 45, 60, 60. Couldn’t clean the 70s and no workout buddy. Barbell presses from pins shoulder height, 2 x 6 @ 90, 110, 1 x 3 @ 130 (this set was slow half reps). Bodyweight chins 3 x 5; front raises 3 x 10 w/ 45 plate, pair 25s pressed together, pair 35s pressed together; dumbbell lateral raises 3 x 10 @ 30, 35, 35. Shrugs 4 x 10 @ 225, 315, 455, 405 (405 felt light after the somewhat sloppy 455).

Great to see you are still here. Hope to return soon. Best regards, and keep training hard.

Stew, good to hear from you. Domcib is on the training log, barely.

Thursday back

Warmup with 3 x 5 chins, then deadlifts 3 x 6 @ 225, 315, 315; 365 went up only 2 inches today. Chest supported barbell rows 3 x 10 @ 90; dumbbell rows 3 x 10 @ 75s/90s/100s; wide grip overhead cable pulldowns 3 x 8 @ 190, 200, 210. Ok workout.

Nice work young man… I have a question…do you still use Plazma and Indigo? If so, what have noticed it doing for you? Body comp change? strength, endurance? Just curious since a) I don’t trust paid spokespeople from BioTest who write articles and low and behold the only way forward is with a “miracle” product that they happen to sell and b) I don’t know what if age factors into the effectiveness…your 2 cents would be greatly appreciated.

Thanks again for the deadlift set up advise. You were correct, I was spending too much energy at the lighter weights. I think that is a problem at meets too. I warm up too early and with too much weight and sets.

Mediocre workouts all week, not worth posting. Today however…

Back

Warmup then deadlifts 4 x 6 @ 135, 225, 315, 365; dumbbell rows 3 x 8 @ 70, 90, 110; pullups 3 x 5; SGHP 3 x 6 @ 90, 135, 135.

Nice lifting, it looks like you were in the groove.

Strong lifts sir. Sometimes we all go through times when workouts are not so good.

Monday, squats

Warmup, then back squats 1 x 8 @ 135, 1 x 6 225, 1x 3 @ 365, 1 x 6 @ 335. These felt good. Then front squats (still trouble with bar placement) 1 x 6 @ 135, 1x6 @145, 1 x 4 @ 175. Shiny red delts to show for these.