9/23
trying different stuff
leg press 2 x 15 @ 225, 315,
hack squat 2 x 15 @ 150, 245
bench press 5 x 5 @ 135, 135, 185, 185, 185
standing dumbbell press 3 x 5 @ 25s, 25s, 30s
face pulls 4 x 10 @ 25, 30, 35, 35
I liked this workout. No regular squats yet, but pumped shoulders. PT this afternoon.
9/24
No gym today because one shoulder exercise PT guy has me doing leaves me incredibly sore, and I’m sort of waiting until Monday to start another workout routine I’ve researched. Yesterday I couldn’t get squat bar any farther than behind neck, so no progress yet. PT guy really, really worked over my spine with a whole lot of pressure pushing which feels good on some level. He said it’s going to take time.
9/25
240 ft with 100 lb shouldered sandbag
1/2 mile 40 lb ruck sack
9/26
3/4 mile w/50 lb ruck sack
9/27
leg press 3 x 5 @ 240
bench press 3 x 5 @ 185
standing dumbbell press 3 x 5 w/30s, 35s, 35s
cable face pulls 5 x 10 @ 35, 40, 40, 45, 50
dumbbell spider curls 3 x 15 w/20
dumbbell wrist curls 4 x 15 w 25s
Substituted leg press for squats since I can’t yet get straight bar on back. That’s my goal with PT. 1x 60 pushups.
9/28
dumbbell spider curls 3 x 10 w/20
OHP 1 x 8 @ 80, 3 x 5 @ 95
deadlift 1 x 8 @ 135, 3 x 5 @ 255
reverse curls 4 x 10 @ 50, 70, 80, 80
ab work
PT yesterday. Present exercises approximate squat bar position.
9/30
leg press 3 x 5 @ 200
close grip bench 3 x 5 @ 135
plate raise w/45 4 x 10
reverse grip cable push down 4 x 10 @ 25, 30, 35, 40
dumbbell spider curls 2 x 10 w/25, 1 x 10 w/30
Got squat bar onto my back for squats today. No weight, it hurt a bit. Some success so far with PT.
Progress!
Thanks. I think so.
10/1
chins 4 x 6
sumo deadlifts 3 x 5 @ 185
pendlay rows 3 x 5 @ 205
50 pushups
Quick workout done in garage.
10/2
100 lb sandbag carry 244 feet
played with 150 bag bearhug walk around garage
forearm curls w/30s 2 x 35
rain so no rucksack walk today.
10/4
(garage) SSB squats 1 x 10 @ 135, 1 x 5 @ 225, 3 x 5 @ 235
(gym) bench press 1 x 8 @ 135, 1 x 5 @ 185, 3 x 5 @ 195
standing dumbbell OHP 4 x 10 w/30s, 32s, 32s, 32s
cable face pulls 6 x 10 @ 35, 40, 45, 50, 50, 50, 50
dumbbell spider curls 3 x 15 w/25
wrist curls 3 x 20 w/30s, 35s, 35s
45 minutes later 50 pushups
Squats at home, gym for remainder. PT is slowly helping for straight bar squats. Still think SSB is cheating but it works.
The tall 50 something guy occasionally in gym came today. Does upper body workouts only and he moves around with walking canes attached to his elbows. No standing work. In really great shape. I actually stop and watch him lift. I don’t know if I could do that. Remarkable.
10/5
seated OHP 1 x 8 @ 50, 1 x 8 @ 80, 3 x 5 @100
deadlift from pins 1 x 10 @ 135, 1 x 5 @ 225, 3 x 5 @ 275
reverse grip curls 4 x 10 @ 60, 70, 80, 80
some ab work
hour later 50 pushups
Actually sore in shoulders from PT yesterday. The guy gave me some new stretching movements that really attack upper back stiffness. I’ve done some of them for years but not this intensely.
SSB is way harder than regular so definitely not cheating!
Impressive work Mac. I’m more and more impressed that you’re over 65 and still workout like you do. You remind me that I need to start carrying sandbags again.
The sandbags are looking good.
burt128, Why do you think SSB squatting is harder?
NHLFTR, maybe this time try sandbag carries with both hands. You’d be no less of an animal.
Crippler56, your 200lb sandbag marathons. enough said.
I guess it depends on what you are doing with your hands. If you hold on to the handles on the bar, I think it is harder – the bar sits so high on the neck it always seems to tip me over. If you’re holding onto the rack, then I’d guess it is easier though I have never actually done them that way.
I usually just let the bar balance on my back, barely touching the handles. I have rack handles but I’ve never attached them to the rack. I think what I don’t care for is their different weight position.
10/7
Yesterday afternoon short garage workout:
dips 4 x 15
3/4" band bicep curls 4 x 15
wrist curls 4 x 20 w/30s
50 pushups
After doing all my PT exercises, I got olympic bar in right place for squats. Hurts like hell but PT guy wants me to push it.
Gym today:
olympic bar squats (ha) 1 x 10 @ no weight plates
Leg press 2 x 20 @ 180, 270, 1 x 15 @ 270
close grip bench 1 x 10 @ 135, 3 x 5 @ 155
plate raises 4 x 8 w/45 plate
reverse grip push downs 4 x 8 @ 45
machine seated dips 3 x 10 @ 180
That workout felt short/worthless; yesterday’s dips left biceps sore but pumped 12 hrs later. Arms must need 24 hrs recuperation.