65+ Training

Training Over 35 Lifter
2025

4/22

OG, hopefully it was just a twinge. I can still feel it a bit, but much less than yesterday. Doubt I’ll try that much weight in future, but first set went well.

incline Arnold press 20/40s, 15/45s, 12/50s, 10/55s, 8/55s
superset with high pulls 5 x 15 @ 100

lateral raises 5 x 12 w/20s
superset bent over laterals, same reps/weight

cable curls 3 x 12 @ 40, 1 x 12 @ 50
superset with rope pushdowns, same reps/weight

incline dumbbell curls 4 x 12 w/20s
superset with skullcrushers, same reps/weight

I’m a bit tired, sore, pumped, all at once.

1 Like
2026

Solid work. 540 is no easy task.

2027

4/25

bench 5 x 5 @ 135, 155, 185, 195, 185
OHP 5 x 5 @ 50, 70, 100, 100, 100
pullups 5 x 5

barbell curl 4 x 10 @ 70
superset with dumbbell curl 3 x 10 w/20s, 1 x10 w/30s

rope pushdowns 4 x 10 @ 50
superset with EZ bar skullcrushers 4 x 10 @ 70

2028

@biker what is your rest time when doing the bench, OHP and pull ups?

| biker
April 25 |

  • | - |

4/25

bench 5 x 5 @ 135, 155, 185, 195, 185
OHP 5 x 5 @ 50, 70, 100, 100, 100
pullups 5 x 5

barbell curl 4 x 10 @ 70
superset with dumbbell curl 3 x 10 w/20s, 1 x10 w/30s

rope pushdowns 4 x 10 @ 50
superset with EZ bar skullcrushers 4 x 10 @ 70

2029

About a minute usually.

2030

4/26

kettlebell swings 40 lb 3 x 15
deadlifts 5 x 5 @ 135, 135, 185, 225, 225
calf raises 5 x 15 @ 100
prowler 3 rounds, 260 lbs, about 75 feet each round

Off day. Not quite ready to test legs after last Thursday’s groin scare.

3 Likes
2031

4/27

flat bench 2 x 10 @ 135, 185
incline db press 2 x 20 w/30s, 50s
pec dec 2 x 20 @ 100, 120
lateral raise 3 x 20 w/20s
tricep pressdown 3 x 15 @ 30, 50, 50

First of 5 workout tests of a new program I’m considering.

2 Likes
2032

4/28

wide grip lat pulldowns 2 x 15 @ 115, 160
underhand grip pulldowns 2 x 15 @ 145
machine seated rows 2 x 10 @ 130, 150

facepulls 3 x 15 @ 30, 40, 50
superset with db shrugs 3 x 10 w/ 80s.

cable curl 3 x 15 @ 40, 60, 70
incline db curl 3 x 15 w/20s

Second of 5 workout tests. New program should be a bit more brutal than former one.

3 Likes
2033

4/30

Bent over barbell row 2 x 10 @ 90, 180
machine pulldowns 3 x 15 @ 100, 115, 130
barbell curl 3 x 15 w/35s
preacher bench curl 3 x 15 @ 60
leg press 2 x 15 @ 270, 360
calf raise 2 x 15 @ 270, 360, 1 x 20 @ 450

Tried out second location of my commercial gym. About 100 machines, fewer free weights, and I couldn’t find a barbell. Might start using this place for Saturday workouts and do the barbell work in garage before going.

1 Like
2034

5/2

bench 2 x 10 @ 135, 185
incline bench db press 2 x 10 w/35s. 55s
pec deck 2 x 10 @ 100, 160
lateral raise 3 x 10 w/20s
tricep pushdowns 3 x 10 @ 40, 50, 70
skullcrushers 3 x 10 @ 70

Will be doing this new program testing all week. Easy stuff so far.

1 Like
2035

@biker what program are you doing?

| biker
May 2 |

  • | - |

5/2

bench 2 x 10 @ 135, 185
incline bench db press 2 x 10 w/35s. 55s
pec deck 2 x 10 @ 100, 160
lateral raise 3 x 10 w/20s
tricep pushdowns 3 x 10 @ 40, 50, 70
skullcrushers 3 x 10 @ 70

Will be doing this new program testing all week. Easy stuff so far.

1 Like
2036

I’ve hired a coach and he’s grading me on these “warm up” workouts before giving me a program. We’ll see.

3 Likes
2037

This is will be interesting…

2038

I am not a science experiment. I just want to lose about 15 lbs.

2039

5/3

wide grip high pulls 2 x 10 @ 100, 130
close grip high pulls 2 x 10 @ 130, 150
seated cable rows 2 x 10 @ 130, 150

facepulls 3 x 10 w/40, 50,50
superset with db shrugs 3 x 10 w/75s

cable curls 3 x 10 @ 50, 50, 60
incline db curls 3 x 10 w/20s

2 Likes
2040

Cool

2041

5/4

SSB bar squats 2 x 8 @ 150, 240
hack squats 2 x 10 2@150, 240
leg extensions 3 x 10 @ 100, 130, 130
leg curl 3 x 10 @ 100, 145, 145

crunches 3 x 10
superset with leg raises 3 x 10

3 Likes
2042

Biker- Is this leg day part of your test workouts?

2043

yes. Squats and hack squats leave a lasting feeling.

2044

Once more, a ton of work.