Can’t find my Indigo-3G log, so I’ll resume in here.
Today, Back:
After warm ups on pins, deadlifts 7 x 6 @ 245;(semi) wide grip pullups 3 x 8 @ bodyweight; cable rows each arm 2 x 12 @ 80; machine rows 4 x 8 w/2 45 lb plates; machine preacher curls 1 x 8 @ l00, 1 x 5 @ 100, 2 x 8 @ 80(wimpy weight but these seemed really hard today).
3 scoops Plazma and regular dose of Micro-Pa made this possible. Training partner didn’t show; probably recovering from yesterday’s 98 total rep squat day.
Im 63 closing in on 64.I usually use the HammerStrength machines Chest,Back,Lat pulldowns some barbells and Dumbells for others,Leg Press,Leg ext,Leg curls.My workout getting kind of stale.What workout do you use.I like to go to Gym 3 to 4 times a week.Thanks
madmikes-- I’m presently trying to do the “Strong Bodybuilder Program” from Amit Sapir’s 7/2/14 article on here. That’s mostly to appease my training partner since I’m kinda past arm size addiction. I use machines mostly to warm up and/or running out of time at end of workout. I’m a big fan of CT’s strength programs on this website. Made some good gains from Jim Wendler’s 5/3/1 program which is easy to follow.
For any workout program frequency I recommend early AM workouts 4 days per week broken into 2 days/1 day off/2 days. I liked 5 days per week for years but I think that’s probably too much now. At this age (67 next week) workouts improve my quality of life.
Friday shoulders
seated presses 7 x 6 @ 90; behind neck presses 3 x 8 @ 60; dumbbell lateral raises 3 x 8 @ 25s; skullcrushers 3 x 8 @ 60; tricep rope pulldowns 1 x 10 @ 100, 2 x 10 @ 150. close grip bench 7 x 6 @ 135. Ok workout for 4th day in row. Ran out of Plazma, used less than 2 scoops.
Friday shoulders
seated presses 7 x 6 @ 90; press behind neck 3 x 8 @ 60; dumbbell laterals 3 x 8 @ 25s; skull crushers 3 x 8 @ about 50 - 60; tricep rope pushdowns 1 x 10 @ 100, 2 x 10 @ 150; close grip bench 3 x 6 or 8 @ 135
That is some good deadlifting for 63.
68 and started lifting 3yrs ago. Modified 5/35/1 program to accommodate joints / safety. Been making steady progress for a light weight. 5’9, 140#. Use an iPhone app for tracking and lift goals. Glad to share if any interested.
Nice work Biker. I would like to know about your actual gains you’ve made using Micro-PA and any details you can give if you please.
Tuesday, legs
Warm up with Zercher squats to 225. Front squats (easier after Zerchers) 2 x 8 @ 135, 2 x 8 225 (some improvement but more needed). Back squats 10 sets of 4 @ 225, 275, 295, 315, 315, 315, 335, 335, 335, 345. machine hamstring curls 3 x 10 @ 120. Hyperextensions. Good workout but for front squats.
Nice squatting and thanks for the comments about Micro-PA. I’m sure your front squats will come along.
Wednesday shoulders
(this was Monday’s missed workout)
seated overhead press: 10 x 4 @50,90,90,100,100,110,110,110,115,115.
seated press behind neck: 3 x 8 @ 65,70,70.
dumbbell press (after inadvertently talking 20 minutes with new retiree : 3 x 8 @ 45,45,45.
dumbbell lateral raises: 3 x 8 @ 30.
close grip bench press: 1 x 12 @ 135.
Ok workout except for puny numbers on dumbbell presses. Gotta get that overhead stuff up to 135 at least.
I’m 61 and been training for about 20 years. I’m currently doing 2 full body WO’s a week … Vsqt, dips and DB rows on one day and deadlifts, pull ups and dips on the second day. Due to rotator cuff problems I can no longer back squat or press. The Hammer v squat is terrific (for me).
I never made consistent progress on the bench so I ditched it in favor of the weighted dip. I do 3 sets of every movement. I do 8-12 reps for upper body and 15-20 for the vsquat and DL. I’m making very slow but steady progress on all lifts. Other than my rotator cuff issues I’m very happy I can train injury free.
Thursday
Chest
Incline bench 1 x 4 @ 135, 9 x 4 @ 225 ( hard but good)
Decline bench 1 x 6 @ 135, 2 x 6 @ 215 (not weight issue, bench’s leg placement is problem I’m working on. Flexibility?)
Wide grip bodyweight dips (felt easier, stronger.)
Pec deck 3 x 8 @ 130, 140, 150
Biceps
Nonstop hammer curls 3 x 8 @ 50, 45, 30
No plazma since last Friday, no MicroPa since Tuesday.
Warm up I did some face pulls with a rowing machine, sort of a monkey see monkey do with a powerlifter. That machine made 80 lbs feel twice as heavy as the 150 lb stack I usually use on another machine with an extra pulley. Didn’t think there’d be that much difference. Will use rowing machine in future.
Friday back
deadlifts: 10 x 4 @ 135, 225, 275, 315, 315, 315, 315, 315, 315, 315
Chins: 3 x 6 bodyweight
Cable rows: 2 x15 @ 70, 95
Machine rows: 1 x 12 @ 220
I can feel the difference without plazma.
Some very nice work going on in here. I’ll be checking in… welcome
Your doing a nice bit of volume with your deads and pulling decent weight. I take some of the ingredients in Plazma as separate supplements. I can see why Plazma is good but I find it overly expensive.
Tuesday
Legs: Zercher warmups to 225; front squats 3 x 8 @ 155, 185, 225 ( discovered slightly bent gym bars are reason weight rolls forward off delt creases; truly a revelation); back squats 3 x 10 @ 225, 275, 275; machine hamstring curls 3 x 10 @ 130. Subpar workout, above par weekend.
Apparently Plazma is no match for granddaughter’s christening.
Wednesday chest
incline bench 3 x 10 @ 225, 1 x 7.5 @ 225
decline bench 3 x 10 @ 185
pec deck machine 2 x 10 @ 150
bodyweight dips 2 x 12
cable tricep extensions 2 x 10 @ 65
This was 4th week of workout, supposed to be max effort, not quite so. I was happy with incline bench though.
Nice work with your incline.
Thursday
Shoulders machine seated incline shoulder presses 4 x 10 @ 140, 160, 180, 180 (usually do this machine for warm up but felt like using it for regular presses today); seated dumbbell presses 3 x 10 @ 40, 45, 50; dumbbell lateral raises 3 x 8 @ 30, 35, 35; sghp 2 x 6 @ 145, 145; barbell shrugs 3 x 10 @ 225, 315, 385.
Got stuck in the arm size club today with training buddy. Did Scott curls 3 x 10 @ 65, 75,75; then dumbbell hammer curls 3 x 10 @ 45, 40, 35.