It looks like the independent gym works good for you
1 Like
Hey Bam,
Yes mate, definitely is. Unfortunately its a little trickier to get to, plus am locked into a contract with the commercial gym for another several weeks. But hopefully in the future myself and several other like minded 40+ers are going to rent a unit of are own and have our own place.
3 Likes
10/10/22
- Steep Incline smith machine shoulder press
60kg x 5
80kg x 3
100kg x 2
120kg x 1
130kg x 1
100kg x 6 (rep or 2 shy of failure)
All paused reps off the upper chest - Seated cable row
70kg x 6
90kg x 6
120kg x 12 - Machine dips
Stack x 7 clusters of 5 reps (10 sec RP between clusters) - Preacher curl machine (hammer grip)
55kg x 6 clusters of 5 reps
11/10/22
- Power squat machine
- 150kg x 5
- 200kg x 3
- 250kg x 2
- 300kg x 1
- 350kg x 4
- Leg press
300kg x 15 + 5 after a short RP - DB RDL
2x50kg x 10 - Seated leg curl
70kg x 6 clusters of 5 - Leg extension
115kg x 6 clusters of 5
Just some swimming tomorrow…
Awwwwwooooooooo…stood on lego lol. Late night brisk walks as always.
5 Likes
That hurts more than Bulgarian split squats
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Right nuff mate, last time i did those i couldnt sit down for near a week lol
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I’m curious about your friend that had testicular cancer. How is his health and strength?
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Hey Bam,
Ive seen him in person for a while, but we still keep in touch. Hes doing fantastic, hes dropped 50lbs of fat and maintained hes lean mass really well this last several months. Hes talking about doing a bodybuilding show next year. Hes doc has him on a TRT cream which brings him up to the normal test levels. His strength levels are still up there, he can still pause bench 400lb for reps, rows at 350lb, and squats over 500lb. He’d think nothing of preforming 6-12 exercises per bodypart lol, and hes in the gym for 3-4hrs at a time. Not how id do it, but hey, it works for him lol.
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That’s good to hear
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13/10/22
- Steep Incline smith machine shoulder press
65kg x 5
85kg x 3
105kg x 2
115kg x 1
125kg x 1
135kg x 1 - Steep Incline DB shoulder press
2x50kg x 6
2x50kg x 4 - Prone DB lateral raise
2x12kg x 4 sets of 8 - Incline EZ bar extension
60kg x 10
65kg x 7
40 min swim
Deads and rows tomorrow…
4 Likes
14/10/22
- Beltless Deadlift
100kg x 3
140kg x 2
180kg x 1
220kg x 1
245kg x 1 (wee hitch)
245kg beltless EL - YouTube - DB RDLs
2x50kgs x 2 sets of 10
30 min swin
Ill do chest supported rows and pulldowns at home later tonight.
That commercial gyms bars are horrible to deadlift with, no flex or knurling.
4 Likes
PM upper back…
-
Chest supported row
150kg x 8
200kg x 32 reps over 3 sets -
Front pulldowns
80kg x 8
90kg x 8
100kg x 11 -
Hexbar shrugs
127kg x 2 sets x 20
4 mile brisk walk after
Weight has creeped up a little sitting up at 285 again. Time to get on it.
4 Likes
17/10/20
- Steep incline smith machine shoulder press
Worked up to a top single @ 137.5kg
Back off set: 110kg x 5 - Seated cable row
80kg x 6
100kg x 6
120kg x 12 - Incline EZ bar tri extension
Top set: 65kg x 7 - Incline style biceps machine
50kg x 15 second static hold
70kg x 15 second static hold
Max static hold @ 90kg x 22 second hold - Straight bar cable pushdowns
Stack 100kg (2:1 cable ratio) x 10
Going away for a few days up the Antrim coast, ill get plenty of hiking in, decent gym in the hotel too (and bar and restaurant lol).
4 Likes
Solid pull sir.
1 Like
Thanks simo 
Found the lost gym of Atlantis yesterday, really old school, heavy duty no mucken about gym. Massive warehouse, with a dozen of the old universal machines i love. All the strongman equipment too. Love it.
Last few workouts…
21/10/22
- Texas bar deadlift
Worked up till a 255kg single - Leg press
200kg x 10
250kg x 10
300kg x 8
350kg x 10 - Standing calf raise
100kg x 12
120kg x 10
150kg x 10 - Calf presses on Universal leg press
200kg x 18
20/10/22
- Incline universal bench press machine
150kg x 8
160kg x 6
170kg x 5 - Universal seated chest press
120kg x 12
140kg x 10 - Pec deck
Stack x 12 - Universal machine standing OHP
90kg x 7
100kg x 4 - Lateral raise machine
80kg stack x 10 - Front pulldown
100kg x 10
110kg x 10
Seated cable row
100kg x 12
120kg x 12
Universal machine shrugs
180kg x 12
200kg x 12
220kg stack x 10
Gonna have some fun in this place…over the weekend ill come up with a plan. Ill probably reduce my weight training days down till 3-4 days per week.
5 Likes
Do you normally wear a belt when you Deadlift?
Hey Bam,
Only sometimes, i feel i can deadlift better without one. But if am maxing out i probably would yes.
Nothing satisfies like finding an oasis in the desert.
1 Like
100% mate, they’re few and far between now. Was like stepping into a time machine and going back till the 80s. Anyone there wanting to socialise or sit around on theyre phones, the owner tells them to “get da fuck out” lol…my kinda guy.
4 Likes
