Ditto on what DCA said
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I have a similar situation. If I don’t do a warm-up with a light weight, I can’t show my maximum. And I think the warm-up is very right. The body has to understand that it’s training time, to warm up.
Hello everyone.
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So took a walk for several blocks in the heat. (long story why) Came back, felt awful,drank a lot of water but still felt a bit woozy. So not going to gym today
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Took it easy, eating, looks like it did me some good. Raring to go today.
Seated row
66 x 20
88 x 20
99 x 15
110 x 12
Chest press machine
70 x 25
90 x 15
100 x 10
Leg press
90 x 25
180 x 20
270 x 15
Pulldown
125 x 24
145 x 19
165 x 12
Standing calf haven’t worked calves in ages, but without squats wanted to put weight on spine
50 x 18
70 x 14
90 x 8
wow could hardly do it, calves really need work
OH press machine
30 x 22
40 x 15
50 x 7
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Not feeling so great today. Will take a light day and see what happens.
Dip machine
90 x 25
140 x 10
Rowing machine
85 x 20
85 x 20
85 x 20
OH press machine
20 x 12
20 x 10
Hyper extention
25 lb plate x 15
25 x 15
Standing calf
50 x 15
50 x 15
Preacher machine
35 x 15
35 x 15
Three sets of planks.
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Let’s see if the light workout on Sunday helped today.
Seated row
66 x 18
88 x 15
110 x 15
143 x 10
165 x 6
really tore through this
Plate load leg press
90 x 25
180 x 22
300 x 10
230 x 12
Chest press machine
70 x 24
90 x 15
110 x 10
100 x 9
doesn’t look like much, but pushed hard and did some good numbers. I’m happy
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I dig it !! well done
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Went to gym, but it all went wrong. Pushing the weights, so hard, I was screaming and crying. Felt awful. Went home after a while.
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After the hard work of Sunday I rested up and came back.
Squats
45 x 7 paused
95 x 4 paused
115 x 6
135 x 5
155 x 3 whew that was hard, had hoped the presses would toughen me up
Chest press machine
70 x 20
80 x 18
90 x 16
110 x 8
100 x 10
shoulder machine
20 x 20
30 x 16
40 x 8
Seated row
66 x 18
88 x 18
110 x 12
143 x 8
165 x 8
pulldown machine
145 x 16
165 x 14
185 x 11
205 x 8
225 x 6
went pretty well. But last night I was really stressed and couldn’t sleep. Kept waking up and couldn’t go back to sleep and tossed and turned for hours. That’s what exercise does to you, you can’t sleep.
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That’s why I rarely train in the evening.
Couldn’t make it to the gym this week. Will push hard.
Squat
65 x 6 paused
65 x 6 paused
95 x 7
115 x 7
135 x 7
155 x 5
155 x 5
easy until I hit 155, but ground out several reps. felt good
Bench
65 x 6 paused
65 x 6 paused
95 x 8
105 x 6
115 x 5
115 x 5
Standing calf
50 x 15
70 x 10
70 x 10
70 x 10
Tri pressdown
55 x 8
55 x 8
55 x 8
Leg extension
180 x 15
180 x 15
that hurt
5 Likes
So I was all refreshed thought I’d hit some prs
Deadlift
135 x 8
185 x 6
215 x 5
235 x 1 way harder than I thought, wanted to get several reps
235 x 1 so hard
Incline bench
65 x 18
75 x 15
85 x 8
95 x 5
95 x 3 really hard
Seated row
88 x 15
99 x 13
121 x 10
143 x 8
165 x 5
I was crying from the last one
I looked at the notes I had a year ago. I was lifting exactly the same amount I lift now. No improvement. Exercise does not make you strong. No effect. Even with months of training.
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I look at it the other way… If Im lifting the same as a year ago then I am winning! Imagine not lifting and where your strength would be in 3-5 years?
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True. As we get older, that is the real challenge.
Squat
65 x 6 paused
65 x 6 paused
95 x 7
115 x 7
135 x 6
155 x 6
165 x 1
chest press machine
80 x 18
100 x 13
110 x 8
120 x 7
120 x 6
Seated leg press
140 x 20
200 x 10
Trie pressdown
44 x 16
55 x 8
61 x 5
61 x 5
61 x 5
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Deadlift
135 x 8
185 x 6
205 x 5
205 x 5
Bench
65 x 6 paused
65 x 6 paused
95 x 8
105 x 6
115 x 4
115 x 4
really easy this time, just went up and down
pulldown
185 x 13
205 x 8
205 x 8
205 x 7
shoulder press machine
40 x 15
50 x 11
60 x 8
70 x 4
Standing calf
70 x 8
70 x 10
70 x 10
6 Likes
Squat
65 x 6 paused
65 x 6 paused
115 x 7
135 x 7
155 x 5
155 x 6
Chest press
100 x 15
110 x 10
120 x 9
130 x 5
that’s like half the stack
leg press
140 x 15
200 x 15
really put oomph in it
Shoulder press
40 x 12
50 x 10
60 x 5
60 x 5
5 Likes
So didn’t make it to the gym Friday, but felt good today anyway. Starting to wonder just how much recovery I need
Deadlift
135 x 8
185 x 6
225 x 3
225 xc 3
225 x 2
Got talking with another guy. Big, been trying to diet down. He pointed at the 225 and said “That’s a lot of weight!” I didn’t think so, but was nice of him to say so. He then said “Bet I’m older than you.” Turned out he’s 59 and I’m mid 60’s. He was surprised again.
Bench
65 x 8 paused
65 x 8 paused
95 x 8
105 x 6
115 x 3
125 x 2
125 x 2
Seated row
110 x 15
120 x 12
143 x 6
143 x 7
Dip machine
105 x 15
125 x 12
145 x 9
165 x 6
5 Likes
Squat
65 x 6 paused
65 x 6 paused
115 x 7
135 x 6
155 x 7
165 x 4
165 x 3
felt good today
Chest press
100 x 15
110 x 12
120 x 6
120 x 6
120 x 6
this was hard, I lost strength, maybe because I did some band work a couple days earlier
Dip machine
105 x 16
125 x 10
145 x 8
lost strength here too
wanted to do leg press, but machine being used
4 Likes
Deadlift
135 x 8
185 x 6
225 x 4
225 x 3
205 x 5
Preacher curl machine
35 x 20
55 x 15
55 x 12
55 x 10
Leg curl machine
120 x 20
140 x 16
160 x 12
160 x 11
seated Row
110 x 12
121 x 5
121 x 5
whoa last time I knocked out 12 reps at this weight. guess I was really wiped out by the rest
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