4/26
chest
Warmup, then incline bench 3 x 6 @ 135, 185, 185; flat dumbbell bench 3 x 8 @ 60s, 70s, 80s; machine flyes 3 x 10 @ 140, 150, 160; machine chest press 2 x 8 @ 90, 140. left shoulder hurt throughout workout. Must have slept funny.
Funny how we say I slept, “Funny” when the way we feel after sleeping this way isn’t funny at all. It’s more like I slept like a crooked piece of concrete last night and now my shoulder hurts like foook. Hope that clears up fast and you keep rocking those lifts.
4/27
shoulders
Warmup, then barbell OHP 3 x 8 @ 50,90,110; seated dumbbell press 3 x 8 @ 40, 50, 55; machine shoulder presses 2 x 8 @ 90, 160; shrugs 4 x 10 @ 135,225,315,405, 1 x 7 @ 500. Shoulder felt ok.
Glad your shoulder it is feeling better.
4/28
just arms today
Warmup, then rope cable curls up to 150 lb sets, machine preacher bench sets up to 110, overhead cable curls up to 50 each side; triceps overhead cable extension sets up to 150, cable pushdowns sets up to 75; forearm wrist curls 2 sets free weight w/20; reverse grip curls with small barbell for forearms 3 x 10 @ 50, 75, and then large circumference homemade olympic bar. Good rest for back workout maybe Friday.
Always solid and smart work Biker.
CV it’s still fun, I haven’t outgrown that primal urge.
4/29
back
Warmup, then seated cable rows 3 x 10 @ 120, 190, 220; SGHP 1 x 6 @ 135, 2 x 4 @ 190, 200 (200 not pretty); dumbbell rows 3 x 10 @ 90, 110, 120; back machine w/free weights, 2 x 8 @ 90, 160. Done.
Working arms on Thursday broke up my 3 strenuous workout days which made today easier. I finally felt gym needs heavier dumbbells.
3/3
chest (worked arms yesterday)
Warmup, then incline bench up to 185 x 6 reps. Incline bench dumbbells 2 x 8 @ 50, 70, then flat bench 1 x 8 @ 80; then dips 3 x 10; peck deck 3 x 10 @ 140,150,160.
It’s a nice feeling to out grow the gym’s equipment.
Crippler you undoubtedly out grow more gym equipment than I do.
5/4
shoulders
Warmup, then seated dumbbell presses 3 x 10 @ 40, 50, 60; standing barbell OHP 2 x 6 @ 95, 115, 1 x 1 @ 125; cable lateral raises 3 x 10 @ 25; front raises w/dumbbells 3 x 8 @ 25, 30, 35. Some progress on OHP weight.
You must be humbling the young bucks around you lifting that kind of weight and kicking butt.
solid lifting Biker, I need to try SGHP’s…but I’m afraid they might make me strong!
OG everyone on here already knows you’re far from weak.
5/5
2nd arms workout of week (the light day after 2 straight more intense ones)
Warmup, then chins 3 x 5; cable rope curls 3 x10 @ 100, 150, 150; preacher bench curls 3 x 8 @ 70, 90, 90; overhead tricep cable rope extensions 3 x 10 @ 150; dips 3 x 10; then forearm reverse curls up to 90 and 1 set w/thick Olympic bar; 2 times winding up rope w/20 lb plates attached.
Getting ready for first move in 32 years to new house with 2nd wife. Stuff galore. Great dane and I each have to acclimate from country to city, neighbors probably like GV’s, street lights, crime. Managed to put it off 4 years with 2nd wife until now.
Big garage sale in you future? Good luck with the city thing. My folks tried it, couldn’t take it, too set in their ways.
I live REALLY far out in the woods. Only attendees to any garage sale I’d have would be coyotes, wild turkeys, pigs, and deer. Occasional fox too.
5/6
back
Warmup. SGHP 1 x 10 empty bar, 1 x 6 @ 95, 1 x 4 @ 135, 1 x 3.5 @ 205, 1 x 4 @ 185; dumbbell rows 3 x 8 @ 95, 110, 120; T bar rows 3 x 8 @ 90, 135, 180; cable overhead pulls 3 x 8 @ 140, 170, 180.
Good luck with the move. I live in the country for the very reason I want to avoid issues like GV has had. Plus moving sucks in general.
Their money spends just as good as the others…lol Good luck moving, I truly hate it.
Monday 5/9
arms
Warmup then pullups 3 x 5; rope cable curls 3 x 10 @ 100, 150, 150; preacher bench curls 3 x 10 @ 90; close grip benches 3 x 10 @ 135, 145, 155; cable overhead extensions 3 x 10 @ 120, 150, 150. Some forearm work rollups with 20 lbs, reverse curls 2 x 10 @ 75, 90, 1 x 10 with large diameter Olympic bar.
My workouts must not be quite challenging enough. I have a bit more energy these days even though I’ve cut food consumption a lot, but still worried about hammie problem returning. I’m pretty sure I’m in far better than average shape for someone in their 50s (I’m 2 weeks from 68) so I can’t complain about workout results and the endurance factor. Spent weekend moving first 25 years of banker boxes office files and stuff from upstairs in barn that’s selling with house to a barn I’m keeping, and I still made today’s workout. Certainly not as much strength/endurance as GV, but in my own way…
You are definitely in better shape than most people I know in their 50s!