Day at a Time

Bigger Stronger Leaner Over 35 Lifter
1

I have been watching the boards for over 3 years, finally time to get involved.

Male 55 yrs old
5’8" 230#
Lifted 40 years - seriously 20 - real serious 10
Self employed - sit at a desk 10-12 hours a day
Competed in Deadlift pull July 2011 - pulled 475#
won 1st place for 50-54 230# (pulled 475 X 3 last month)

Best lifts:

Dead - 530#
Bench - 355#
MP- 255#
Squat - 475# (bad knees - motorcycle wreck when I was 18)

I have really relaxed since July - time to get back serious again.

Last night did some back:

DB Press - 35/45/55 X 10 60 X 7
Front DB raise - 20/25/30/35 X 10
Seated Press behind neck-70/90/110/120 X 10
DB bent over side lat -20/25/30/35 X 10

Smith close grip upright rows-70/90/110/120 X 10
DB Shrugs 75 X 35 X 5
85 X 25 X 2

Leg Raises -10 X 5
Decline crunch twist - 10 X 5

2

Welcome to the O35’s. Those are some really solid numbers you’ve got going on. I’m most definitely jealous.

james

3

Welcome.

4

Welcome - and I’m even more jealous than James. Where 'bouts in Ohio?

5

Thanks guys

Cav - North of Cincy

Chest tonight - trying to get back into the groove.

DB Press - 35/45/55 X 10

Bench - 135 X 10 / 185 X 5 X 5 / 205 X 3 X 3 / 225 X 1 X 2

Pec deck - 100 X 15 X 4

Incline - 135 X 5 X 5 / 155 X 5 X 3 / 175 X 3 X 3

Pec deck - 130 X 10 X 4

Decline - 155/175/195 X 5

Leg raise - 10 X 5

Decline crunch twist - 10 X 5

Walked 7 miles at 13 minute mile pace

6

Leg night
Leg press - 200/290/380/470/560/650 x 10
Standing calf raise - 100/150/200/250 X 15
Squat - 138/185 X 10 225/275/315/345 X 5
Leg extensions - 50/70/90 X 15
Leg curl - 50 X 10 X 3

7

Welcome DaleJo. Solid numbers.

8

There’s a very active powerlifting community in Cincinnati.

Nice to have you here.

9

dday - thanks

kpsnap - Yes there is - my gym is completely old school - a 2 car garage with 1 1/2 attachment . 2 small heaters for winter and 10 fans for summer. Summer workouts are usually 90 degrees + and winter workouts are usually around the 50 degree mark. Even have some old round dumbells . We took 8 to a competition in July - came home with 7 1st place trophies.

10

Welcome aboard bro, got some impressive numbers!

11

You’re really close to Bulldog - he’s just south of Indianapolis.

12

Back

Wide grip seated cable pulldown: 60/80/100/120/130/140 X 10
Hypers: 10 X 5
Dead 135 X 10 - 225/270/315/365 X 5 - 385/405 X 4 - 425/450 X 3 - 460/475 X 2
Close grip seated cable pulldown: 60/802/100/120 X 10
Bent over rows: 45/90/115/150 X 10
Seated rows: 80/100/120/140/160 X 10 180 X 7

Hanging leg raise: 10 X 5
Decline crunch twist: 10 X 5

Tired !!

13

ARM day

EZ Curl 75X10X2/85X10X2/95X10X2/105X10X2
Superset
Preacher Tri Press 75X15X2/85X15X2/100X15X2/110X15X2

Preacher Curl 35/10/45/50/55/60 X 10
Superset
EZ Bar French Curl 75X15X2/85X12X2/95X10X2

Close Grip Bench 145X10X5
Superset
Cable Tri Pushdown 30/40/50/60/70 X 15

Hanging leg raise 10 X 5
Floor sweeper 145 X 10 X 5

14

Welcome! Good numbers!

15

Welcome, will any of your team be attending SPF North of the Border meet in Cincy in Dec?

16

Colin - Thanks
lil-power - not that I know of. I was supposed to have pulled in a meet Yesterday - my training isn’t what it should be - work is taking most of my time lately.
sorta been out of touch with everyone.

17

Busy busy schedule - looks like Thursday is my next Gym night. Messes with this old guy not being able to do 5-6 days a week.

18

Ran in the gym late last night - did some squats:

135 X 10
225/275/315/345 X 5

19

Quick in & out again last night 8PM - Chest

Flat bench: 135X10 - 185 5X5 - 225 5X5

Pec Deck: 100 5 X 25

Incline135X10 - 175 5X5

Pec Deck 150 5 X 15

Treadmill: Walked 2 miles - 26 minutes

20

Arm day:

EZ Curl: 75X10X3/85X10X3/95X10X3
Superset
Preacher Tri: 75X15X3/85X15X3/100X15X3

Preacher Curl: 35/40/45/50/55/60/65 X 10
Superset
French Curl: 75 X 12 X 4 / 85 X 12 X 4

Dumbell Curl: 35/40/45/50/55/60 X 10
Superset
Cable Tri Pushdown: 30/40/50/60/70/80 X 15

Hanging knee raise: 10 X 5
Decline Crunch Twist: 10 X 5