11/12
Been too lazy to post but I’ve been working out steadily. Go figure.
today
cable lateral raises 3 x 15 w/17
reverse pec dec 3 x 12 w/70
tricep pressdown 3 x 15 w/42
db curl 3 x 10 w/27s
overhead cable extensions 3 x 12 w/50
cable cross overs 3 x 10 w/35
Shoulder pain reduced half way through workout.
11/14
flat db press 3 x 10 w/35s/50s/60s
chest supported machine rows 3 x 10 w/90/140/160
chest supported machine rows 3 x 10 w/90/180/200
incline db rows 3 x 12 w/35s/50s/50s
machine lateral raises 3 x 15 w/70
machine dips 3 x 10 w/180/200/220
felt stronger today for some reason.
Solid work
Worked out on 15th, lost the workout paper
11/17
incline barbell press 3 x 10 w/135
flat machine press 3 x 10 90/140/160
pec dec 3 x 15 w/120
wide grip pullups 3 x 10
close grip pulldown 3 x 10 w/100
seated cable rows 3 x 12 w/120
Close grip pulldowns are interesting. Can’t remember having had upper back pumps before.
Yesterday an old guy who regularly limps into our pre church coffee group asked my age, I said 77, and he looked surprised. I asked his and he was also 77; I was way beyond surprised. Actually, kinda ill. Consistent workouts over my life apparently have paid off so far.
Even at my age (54) I run into guys who barely walk and look like they be my dad.
Same here. Women younger than me who are “going to be sore” because they walked a mile. I find the thought of that terrifying.
11/18
leg press 3 x 10 w/90
hack squat 3 x 10 w/90/180/90
leg curl 3 x 15 w/85
decline crunch 3 x 15 w/95
seated calf raise 3 x 20 w/160
one arm machine preacher curl 3 x 10 w/25
machine dips 3 x 10 w/180
Hip’s still bothering me so I’m doing just light stuff for legs for awhile.
11/19
cable lateral raise 3 x 15 w/15
reverse pec dec 3 x 12 w/70
barbell curl 3 x 12 w/50/60/60
v bar tricep pressdown 3 x 15 w/50
db curl 3 x 10 w/30s
overhead cable tricep extensions 3 x 15 w/57/65/65
Pumped, just not strong.
11/21
DB bench 3 x 10 w/50s/60s/70s
incline machine press 3 x 1 w/50/90/110
chest supported machine rows 3 x 10 w/180/200/220
incine db rows 3 x 10 w/40s/50s/50s
machine lateral raises 3 x 15 w/70
Pumped.
11/24
Worked just 3 arm exercises on Saturday.
1/24
incline barbell press 3 x 10 w/135/145/145
machine bench press 3 x 10 w/110,140/160
cable crossovers 3 x 10 w/60
wide grip pullup 3 x 10
close grip pulldown 3 x 10 w/100/110/110
seated cable row 3 x 15 w/120/140/140
Good upper body pump. Working on the diet is helping.
11/25
hack squat 3 x 12 w/370
leg extension 3 x 15 w/205
seated calf raise 3 x 20 w/140/160/160
rope tricep extensions 3 x 10 w/65
machine dips 3 x 10 w/140/140/180
Today’s vitamin D information in the “topics” seems helpful. Was wondering why I had been feeling a bit “different” after having reduced my daily amount because of a blood test.
12/1
week off. Today felt like I’d taken a month off.
Incline press 3 x 10 w/135/155/175
machine press 3 x 10 w/110/130/150
cable flys (pec dec unavailable) 3 x 15 w/30s/35s/35s
wide grip pullups 3 x 10
close grip pulldowns 3 x 10 w/110
cable row 3 x 15 w/140
Was out of breath for entire workout. I think that was because I didn’t do anything physical during holidays.
12/2
hack squat 3 x 10 w/180/270/360
belt squat 3 x 10 w/ 230/320/410
leg extension 3 x 20 w/65/95/95
decline crunch 3 x 20 w/5/95/95
calf raise 3 x 20 w/160
hip feels normal so I tried belt squats. So far no pain. Friend had second hip replacement over holiday and he’s using a cane presently. That and knee replacement are two things I hope I never have to do.
Same. Both of my parents had both knees replaced. I think exercise and keeping the weight down go a long way in avoiding both of those procedures.
Maybe I’ve mentioned this before, but in June of last year I went for my annual physical and told my doctor that I was ready to consider two things: a hip replacement and foot surgery. She manipulated my leg a bit and said “I can assure you that if you needed a new hip you wouldn’t let me do this to you (big stretches). I’m sending you to physical therapy.” And then next thing I knew I was working on the IT band syndrome I’d been needlessly suffering with for years, thinking it was normal deterioration in my hip, as that’s where I felt it.
The foot - I’d assumed the issue was a bunion because I could see it and the symptoms fit. Turned out, when I saw the ortho doc, that the bunion was very mild and the problem was a 20-year-old break with arthritis in it. I now have a carbon insert, which has made the problem virtually disappear. I’m careful with it - I’ve toyed with running, but won’t ever be able to do distance again - but I never sit around throbbing at night now.
I think I agree about keeping the weight down. One day after belt squats I still feel great. Guess the 600 and 700+ days are behind me.
A 20 year old break with arthritis in it. One tough lady.
12/3
db bench press 3 x 8 w/40s/50s/65s
incline machine press 3 x 10 w/180
chest supported machine rows 3 x 10 w/250
decline db rows 3 x 10 w/65s
machine lateral raises 3 x 15 w/85
Guess the 8 lbs over holidays amd eating more presently is worth it strengthwise, not to mention the pump. Also noticed so far this week I’m not so tired in afternoons.
Ha, no, I’m a complete weenie. I just like to be able to do the things I want to do. Running sometimes is one of them.
12/5
cable lateral raise 3 x 15 w/10
reverse pec dec 3 x 15 w/70
barbell curl 3 x 12 w/50/60/70
v bar tricep pressdown 3 x 15 w/65
overhead cable tricep extensions 3 x 15 w/57/60/60.
This, after 4 hectic office days. On Tuesday I honestly considered retiring, for about 30 seconds. Never did that before. I think I still have 10 good years left. Now if illiterate people would stop pretending to read and admit to being illiterate before signing their wills, things would be a lot smoother in here.