T Nation

65+ Training

8/25

pullovers 4 x 10 @ 40, 50, 50, 60
machine decline press 4 x 10 @ 90, 180, 200, 200
seated cable rows 4 x 10 @ 80, 90, 110, 110
seated OHP 3 x 10 @ 95, 115, 135, 1 x 8 @ 135
hack squats 4 x 10 @ 150, 240, 240, 260
hammer curls 4 x 10 w/25s, 30s, 35s, 35s
overhead cable extensions 4 x 10 @ 50, 50, 60, 60

Gym employee was incentivizing members today that gym will have to close if masks are not being used. I now know several vaccinated friends and clients who have gotten the delta plague.

3 Likes

A nephew and his wife who both work at the hospital and are fully vaccinated came down with it.

8/26

deadlifts from pins 1 x 10 @135, 1 x 8 @ 225, 1 x 6 @ 315, 1 x 3 @ 335
snatch grip high pulls 2 x 10 @ 80, 100, 1 x 8 @ 120
high cable flyes 4 x 10 @ 70, 80, 80, 90
leg press 4 x 10 @ 225, 315, 315, 405
small barbell curls 3 x 10 @ 50, 60, 70
dips 4 x 10

Getting used to mask. Just pull it down and breathe after each set. Only about 20 in gym until about 5:30 when population seemed to double today.

2 Likes

Hope you have battened down the hatches. Stay safe!

Keep your head down brother. Stay safe.

Thanks everybody.

Storm turned east 45 miles due south of my house which gave us a western exposure and minimal damages. Roof intact, power out only 17 hours, no flooding. Miracle. Wife will be demanding a generator when she returns from her last minute escape Saturday morning to Wisconsin. I decided to stay as long the roof remained and in case of post storm looting. 100,000+ have no power in our parish, entire parishes from gulf to about 40 miles south of us are w/o power predicted to last about 3 weeks to 3 months. Major power feed towers collapsed into river in New Orleans. Son in law took his family to Texas. God we’re lucky.

2 Likes

Happy to hear you are safe.

Good to hear. I have a friend who lives just outside of New Orleans. He posted a big tree landing on his house.

9/13

All reps are 15 +

alternating dumbbell curls w/25s @ 2 sets
EZ bar cable curls w/20 @ 2 sets
reverse grip EZ bar cable curls w/20 @ 4 set
barbell bent over rows w/155 @ 2 sets
snatch grip high pulls w/90 @ 2 sets
calf raise w/200lb dumbbells @ 2 sets

Full body workout variation emphasizing biceps/forearms. Weight tradeoff for high rep work. We’ll see. I liked my previous workout routine.

3 Likes

There you are…

1 Like

Crippler, no electricity in my gym’s area, and too lazy to use my own accounted for my 2 week layoff. Plus I was enjoying feeling about like a rock from the previous 5 day workouts.

9/14

again, reps are 15+ except dips

hack squats 2 sets @ 90, 140
deadlifts 2 sets @ 225
leg curl 2 sets @ 130
machine upper chest press 2 sets @ 140
dips 4 x 10 reps each

At least 50 deadlifts today. Post workout recovery was 45 minutes.

3 Likes

9/15

15+ reps each exercise

dumbbell preacher curls 2 w/25
alternate dumbbell hammer curls 1 w/25s, 1 w/30s
standing forearm wrist curls toward body 2 w/22s (simply incredible)
dumbbell pullovers 2 w/35s
snatch grip high pulls 1 x 90, 1 x 100
calf machine 1 x 90, 1 x 100

Light workout. Kinda missed the one yesterday.

2 Likes

9/16

maybe 15+ reps each exercise

straight leg dumbbell deadlifts 3 w/ 75s, 95s, 95s
seated cable pulls 3 @ 120, 160, 160
hack squats 1 x 90, 1 x 140
incline dumbbell press 3 w/ 40s, 45s, 45s
standing overhead cable extensions 2 @ 25

Felt like 4th workout of week. Guy near me during deadlifts seemed concerned. Saw physical therapist yesterday. Guy’s really smart, his college football injuries steered him to a physical therapy career. His tests confirmed stiffening throughout spine; even neck which was a surprise. After deeply probing shoulder area he made me demonstrate homework exercises. He knows I lift but said he was impressed how easily I got up off floor. I see much stretching in future if I want a lasting benefit.

Maybe this guy’ll get me benching 315 again. Ha.

4 Likes

9/17

almost 15+ reps per exercise

machine preacher curls 3 x 10 - 15 @ 60, 80, 100
standing dumbbell curls twist at top 3 x 15 @ 25
wrist curls w/dumbells 5 x 10 - 20 w/ 25s, 30s
barbell rows (forgot straps) 3 x 10 - 15 @ 135, 185, 135
cable crossover 4 x 10 @ 30
calf raises on leg press machine 4 x 20 @ 180, 270

Not sure if I’ll stick with this workout. May go back to my version of full body but add some of this volume. I really liked the deadlift volume and the leg work in same day. Added 50 pushups a bit later, these were easier than I remember.

3 Likes

9/18

Fairly easy 100 lb sandbag bearhug carry 150 feet. 25 lb ruck sack 1/2 mile hike.

1 Like

Welcome to the sandbag club.

Mr. club president, you’re likely doing those 200 lb sandbag carries one handed by now.
Your sandbag work, of which l remain jealous, has undoubtedly increased core strength that will be noticeable in your next meet.

About an hour later. Continuing my initiation into sandbag club, I did 100 lb shoulder carry 110 feet just now, and 30 lb ruck sacked for 1/2 - 3/4 mile. Shouldered the bag from a trash can since I lack a truck bed.

9/29

15+ rep exercises unless noted otherwise

dumbbell preacher curls 2 @ 20
cable curls 2 @ 30
dumbbell wrist curls 4 @ 20, 25, 30, 35
dumbbell rows 2 @ 135, 185, 1 @ 225 12 reps
upright rows 3 @ 80, 100, 100 x 10 - 12 reps
calf raises 3 @ 90, 180, 180

Felt like doing some other exercises but stopped.

1 Like

9/21

10+ reps unless otherwise noted

hack squat 3 @ 90, 180, 180
deadlift from pins 3 x 10 @ 135, 225, 1 x 8 @ 315
leg curls 3 @ 100, 110, 120
machine upper chest press 2 x 10 @ 90, 180, 1 x 8 @ 200
dips 4 x 10

Yesterday PT guy said continue the bodyweight exercises he first prescribed, along with a new one. Forearms braced in doorjamb sides and pushing chest forward is the only one producing soreness. He pushed really hard in my spine and shoulder area, and keeps asking my age.

2 Likes

9/22

about 10+ reps per set

preacher bench dumbbell curls 3 x 12 w/ 20, 25
hammer curls 3 x 15 w/ 30s
wrist curls 4 x 20 w/25s, 30s, 35s, 40s
dumbbell pullovers 3 x 15 w/30s, 35s
high pulls 4 x 10 @ 80, 100, 120, 120
calf raises 3 x 25 @ 180, 270, 270
machine high pulls 3 x 10 @ 90, 180, 180

These workouts don’t quite feel like enough so added the high pulls today and probably change them up next week. I like the arm stuff at beginning of workout.

4 Likes