T Nation

65+ Training

Doing a lot of machine work now I noticed.

7/1

Smith machine snatch grip high pulls 3 x 10 @ 95, 95, 135
cable lateral raises 3 x 10 @ 25, 35, 35
machine seated OHP 5 x 10 @ 90, 140, 160, 180, 140
machine rear delt flyes 3 x 15 @ 100, 115, 115
front delt cable upright rows 3 x 12 @ 25, 30, 30
reverse grip curls 3 x 15 @ 50, 70, 80

I am somewhat overdoing machine work in the “Disney gym”, and I know their leverages let me move more weight than equivalent free weight lifts. Even so, some produce better than average results and a darn good pump. Now if I can just include some handstand pushups, pullups and sandbags…

2 Likes

7/2

close grip overhead cable pulls 3 x 15 @ 100
seated cable pulls 4 x 10 @ 110
alternating pulldowns 3 x 15 @ 90, 110, 130
spider curls 3 x 10 @ 40, 60, 60
hammer curls 3 x 10 @ 25, 30, 30

2 Likes

7/5

barbell flat bench 4 x 10 @ 135, 155, 155, 155
cable crossover flyes 3 x 24 w/25s, 35s, 35s
machine flyes 3 x 10 @ 100
barbell pullovers 3 x 10 @ 40, 50, 50
tricep machine dips 3 x 15 @ 140, 190, 210

2 Likes

7/6

dumbbell rows 4 x 10 w/45s, 60s, 80s, 100s
cable overhead close grip rows 3 x 12 @ 100, 115, 115
seated cable close grip rows 3 x 12 @ 100
machine rows 3 x 12 @ `100, 115, 115
hammer curls 3 x 10 w/30s, 40s, 40s
preacher bench curls 3 x 10 @ 40, 50, 60

4 Likes

I don’t do db rows but 10 x 100s looks pretty impressive.

Thay aren’t hard for me, but what you do certainly is. Keep up the good lifting.

7/7

Smith machine seated OHP (free weight totals only, bar weighs 0 ) 1 x 8 @ 50, 70, 90, 110
Smith machine Snatch Grip High Pulls 3 x 8 @ 50, 70, 90
cable leaning lateral raises 3 x 15 w/15
machine reverse flyes 3 x 15 @ 100, 115, 115
short bar reverse curls 3 x 12 @ 50, 70, 110

SGHPs = great lasting pumps.

2 Likes

7/8

machine upper chest press 3 x 10 @ 90, 140, 160
machine lower chest press 3 x 10 @ 140, 160, 180, 1 x 9 @ 200
cable crossovers 3 x 25 @ 25 each side
machine dips 3 x 15 @ 140, 190, 240

Vacation starts tomorrow

3 Likes

7/16

Vacation deep in north woods, found a reasonably equipped gym run by a retired fighter pilot.

snatch grip high pulls 3 x 10 @ 50, 80, 100
machine seated OHP 3 x 10 @ about 140
leaning lateral raises 3 x 10 w/15 lb dumbbell
45 lb plate raises 3 x 10
lying rear delt raises 3 x 10 w/25s
reverse grip dumbbell curls 3 x 15 w/20s, 25s, 30s
forearm roller work with 25 & 10 plate on a string

Lake next to gym affords great views

3 Likes

Great job keeping it going.

Lifting on vacation. Well done sir.

7/20

Lacking the strength/age of Crippler and NHLFTR, I’m having to work out. Chasing the pump. Guy who owns the gym I’m using was a fighter pilot in last gulf war and later retired from the Pentagon. He has some great stories, photos, and needs 2 hip replacements and a back surgery stemming largely from the flights’ G forces. He’s a 57 year old machine.

dumbbell flyes 4 x 10 w/ 20s, 25s, 30s, 30s
barbell bench 4 x 10 @135, 155, 185, 155
machine incline bench 3 x10 @ 130, 140, 150
cable pullovers 3 x 10 @ 70,80,90
rope pulldowns 3 x 20 @ 80
overhead cable extensions 3 x 10 @ 80

3 Likes

You’re putting in a lot of solid work.

I’m trying. Strength needs to increase.

intermentent internet; yesterday’s post follows

7/21

low cable cross over 3 x 15 w/ 20 each side
bent over rear delt dumbbell raises 3 x 15 w/20s
dumbbell leaning side laterals 3 x 15 w/20
seated machine OHP 4 x 10 @ 100,130, 140, 150 (no leverage, truer free weight experience)
Snatch grip high pulls 4 x10 @ 80, 100, 110, 120
reverse grip cable curls 3 x 10 @ 60,70,80

Fell off a somewhat slippery flat bench two days ago after a cable exercise. Kidney hit a support. Hurt like h###, presently a dull ache. Really Stupid Accident.

2 Likes

7/22
single dumbbell pullovers 3 x 10 w/40, 50, 60
cable rope one arm pulldowns 3 x 10 @ 50, 70, 70
seated cable rows 3 x 10 @ 70
dumbbell rows on 30 degree bench 3 x 10 w/30s, 35s, 40s
sitting with elbows on thighs to mimic preacher bench cable curls 3 x 10 @ 50, 50, 60

2 Likes