Ditto on what DCA said

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.

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

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

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.

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

I dig it !! well done

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.

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.

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

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.

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?

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

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

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

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

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

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