12/21
wide grip pullups 3 x 5 supersetted with neutral grip pullups 3 x 5
barbell rows 3 x 10 @ 155, 185, 225 supersetted with incline dumbbell flys 3 x 10 w/47.5s
cable fly 3 x 10 w/35s supersetted with rear delt cable laterals 3 x 10 w/14.5s
Waited outside in 45 degrees for gym to open which produced amazing stiffness for pullups. Will wait in car in future cold weather. 45 degrees with 85+% relative humidity is cold.
It’s 9 degrees at my house today.
12/23
Lying hamstring curls 3 x 10 @ 120, followed by 60 hamstring stretches
Deadlifts 3 x 10 @ 225, 315, 315
dumbbell deadlifts 3 x 10 w/85s
leg press 5 x10 @ 450
Gym was crowded at 8 am today.
Arnold press 3 x 10 w/60s
dumbbell lateral raise supersetted with cable upright row 3 x 10 @ 47.5
preacher curl 3 x 10 @ 70, 75, 75 supersetted with overhead extensions 3 x 10 w/50
dumbbell curls 3 x 10 w/35s supersetted with skullcrushers 3 x 10 @ 80
24 degrees at 9:30 am. Gym almost empty today.
I was suprised. My gym was busier than normal for a Saturday morning.
12/26
bench 3 x 8 @ 135, 155, 185 supersetted with 60 lb dumbbell pullovers
dumbbell bench 3 x 10 w/65s, supersetted with 65 lb dumbbell pullovers
tricep pressdowns 3 x 10 w/62, 72, 72 supersetted with cable curls reps and weight
cable lateral raises 3 x 10 w/15
Went at 7 am today. Different in a good way.
12/27
Leg extension 4 x 10 @ 145, 160, 160,160
supersetted with leg curl, same weights and reps
belt squat 4 x 10 @ 500
dumbbell shrugs 4 x 10 w/115s
calf raise 4 x 10 @ 290, 320, 320, 320
I go to this gym one day a week because of the belt squat machine. After 2 months attendance they finally had hot water showers today.
12/28
wide grip pullups 3 x 5 supersetted with neutral grip pullups 3 x 5
Barbell rows 3 x 10 @ 225,225, 235 supersetted with incline dumbbell flyes 3 x 10 @ 47, 50, 50
cable fly 3 x 10 w/35s
rear delt cable laterals 3 x 10 w/15s
Cable stations were packed so I couldn’t superset last 2 exercises. I rowed my bodyweight today.
12/30
lying leg curls 3 x 10 @ 120
deadlifts 3 x 10 @ 275
dumbbell deadlifts 3 x 10 w/85s
leg press 5 x 10 @ 450, 450, 500, 500, 500
12/31
Arnold press 3 x 10 w/50s, 65s, 65s
dumbbell lateral raises 3 x 10 w/30s supersetted with cable upright rows 3 x 10 @ 52
preacher curl 3 x 10 @ 70 supersetted with overhead tricep extensions 3 x 10 @ 50
dumbbell curls 3 x 10 w/40s, 45s, 45s supersetted with skullcrushers 3 x 10 @ 80
80 yr old guy, oldest in gym, and I were talking today. He had 3 Louisiana state records in powerlifting at 68, and he finally stopped competing when he retired at 70. He offered a kid I spot on bench pressing a bench shirt since at 80 he doesn’t use them anymore. He has 4 to choose from. We bet that kid (30 something) a dollar he’ll be benching 4 plates this time next year with now two of us pushing him. Not just shirts but also the graduated boards for controlled height benching. Not coaching because the knows the routine and he’s committed and strong, just needs a bit of work on confidence.
Great story. You both have a ton of knowledge you can pass on.
Crippler, I hope so. For at least the last year that kid’s been showing up at 4:30 am 5 days a week to work out with/without his weaker workout partner. He’s a smart meathead, does prowler work backwards, and will likely have his own business in a few years. I’d join his workouts if I were under 60.
80 year and his 56 year old workout partner invited me to join their workouts. My new “speed” I guess. I said maybe occasionally. They know everybody in the gym over 50. The 80 year old uses a bungee cord wrapped around his chest to hold his elevated boards while benching.
1/2
bench 3 x 5 @ 185 supersetted with dumbbell pullover 3 x 5 w/65
dumbbell bench 3 x 5 w/65s supersetted with dumbbell pullover 3 x 5 w/65
tricep pressdown 3 x 5 @ 72 supersetted with cable curls 3 x 5 @ 62
cable lateral raise 3 x 5 @ 15
neutral grip pullups 2 x 8
Guys in gym are getting markedly friendlier. Finally.
1/3
leg extension 4 x 5 @ 160 supersetted with leg curl 4 x 5 @ 160
belt squat 4 x 5 @ 500
dumbbell shrugs 4 x 5 w/115s
standing calf raises 4 x 5 @ 29, 310, 330, 350
wide grip pullups 5, 4
1/4
Wide grip pullups 3 x 5 supersetted with neutral grip pullups 3 x 5
barbell rows 3 x 5 @ 225, 235,235 supersetted with incline dumbbell flyes 3 x 5 w/50s
cable flyes 3 x 5 w/35s supersetted with rear delt cable lateral 3 x 5 w 15s
1/6
gym didn’t open today, got tired of waiting in cold parking lot so I left.
Walked usual mile today. Weighed 233.3 lbs this morning, no less weak on lifts, though I have noticed slight strength decline over last year which is likely due to age. I hate writing that.
1/7
Arnold press 3 x 5 w/50s, 60s, 60s
dumbbell lateral raises 3 x 5 w/30s supersetted with cable upright rows 3 x 5 @ 52
preacher curls 3 x 5 @ 70 supersetted with overhead tricep extensions 3 x 5 @ 60, 70, 70
dumbbell curls 3 x5 w/45s supersetted with skull curshers 3 x 5 @ 80
Building those monster arms.
Crippler, your tanktop collection awaits spring. Mine too. Meanwhile, going for wider biceps.
Wife said I don’t admit to myself that I’m getting old. Inability to bench 3 plates is a super reminder, but at least I don’t act/look worn out like her friends’ husbands.
That’s for sure. I’ll be 52 next month, and my dad was already broken down when he was my age. He died at 76 and didn’t move around at all. I was just saying that mother nature is going have to come find me. I know my wife probably wishes I had another way of life, but he has always supported me. Now both of my kids are strong lifters.