Friday, some version of arm training in this odd workout my 40 something workout buddy wanted for weekend at beach.
Barbell curls 5 x 10 @ 70, 75, 75, 75, 75; tricep cable extensions 5 x 10 @ 120, 150, 150, 150, 150; concentration curls 4 x 10 w/30 lb dumbells; single arm French presses w/cable 4 x 10 @ 40, 45, 45, 45; incline bench dumbell curls 4 x 10 @ 30, 35, 35, 35.
Warm for each workout this week included bodyweight chins.
Chest today
Bench 4 x 8 @ 135, 225, 225, 225; dumbbell bench 4 x 8 @ 55s, 60s 70s, 80s; standing cable flyes 3 x 12 @ 90, 12, 140. Triceps standing cable pushdowns 3 x 80, 90, 90; overhead rope extensions 3 x 100, 120, 130, 130. Ok workout, not great. Just treading water until fall begins. Back to significantly cooler Northwoods tomorrow for few weeks to get wife and dog.
Back at it sort of, after about 7 week layoff. Messed around with shoulders today, shoulder presses (on machine) 3 x 8 @ 90, 110, 110; cable lateral raises 4 x 10 @ 40, 45, 45; reverse pec deck 4 x 8 @ 60, 70, 70, 80. Did pullups and kettlebell swings in warmup. Warmup produced more sweating than the workout. That should change as I intend to warmup that way for awhile.
Ortho surgeon told me Monday I have a connective tissue wearing out in both knees. Right one hurts after driving, so I’m now taking anti inflammatory pills. I can still do 315+ squats without pain, but dr. said no more leg raises. Those did hurt like hell back in July. My father had knee replacement at 96 after a slip and fall at 94, so I guess I have to be a bit careful.
Monday: starting anew
4 x 25 kettlebell swings each arm @ 40 lbs; face pulls 3 x 20 @ 85, 130, 150; snatch high pulls, 6 reps @ 95, 8 @ 115, 6 @ 135, 6 @ 115; machine shoulder presses 4 x 10 @ 70, 90, 120, 140; seated dumbbell presses 3 x 10 w/40s; cable lateral raises 3 x 10 @ 35, 40, 45.
Kettlebell swings are taxing. No plazma/workout buddy today.
Tuesday
4 x 25 40 lb kettlebell swings with each arm, 3 x 7 pullups; bench 3x 6,6,4 @ 225; bodyweight dips 3 x 8; tricep rope pullovers 2 x 10, 1 x 7 @ 130, 150, 150. enough. Plazma and workout buddy showed up.
Wednesday
Deadlfts 6 x 5 @ 135, 165, 195, 225, 255, 280; SGHP 3 x 5 @ 135; Cable rows 3 x 10 @ 110, 140, 200; bodyweight pullups 3 x 6. Plazma, MAG-10.
Ok workout, lotta sweat, toying with 5/3/1 again. Maybe get somewhere this time. Knee will limit some stuff.
Keep kicking ass sir. It’s reassuring to see someone embody the fact that I can still be training in 40 years!
Thursday
Warmed up for full workout and no show workout buddy which I used as excuse to not workout. So, warmup was the workout, kettlebell swings 4 x 25 @ 40 each arm; 3 x 10 bodyweight dips; 3 x 10 rope curls with 100; several machines’ shoulder work w/90 lbs. Try for squats tomorrow.
Well, at least you got something in. Have to use this opportunity to razz you though. Seems that excuse to not lift is a little lame. To the principal’s office mister. I think you owe double work on the squats now. A little humor for a half penny of laughs.
Friday
Today was squats, and with knee a risk I warmed up with non leg stuff to work up sweat. Pullups 3 x 8; dips 3 x 10; face pulls 3 x 12 @ 130, 150, 150; hyperextensions 3 x 25. First squat routine since July, 7 x 5 @ 135, 165, 195, 225, 255, 285, 315; leg presses 3 x 10 @ 180, 260, 300. Ok workout. Dr said do only foregoing leg stuff and that heavy squats are ok. Anything else–believe me–hurts like holy hell.
Nice work. Good to see someone who isn’t going gently into that good night.
Keep kicking ass and taking names!
Tuesday, skipped Monday
Warm up 100 swings each arm w/45 lb kettlebell, 5 pullups after that since today was chest. Dumbbell benches 6 x 5 @ 35s, 45s, 60s, 80s, 80s, 85s; 90s would not budge–yet. Press/bench machine 5 x 5 @ 90, 140, 190, 190, 190; peck deck 3 x 6 @ 60; bodyweight dips 3 x 10. Really pissed that the 90s wouldn’t budge, I know I’m strong enough.
Wednesday, off day
3 x 10 bodyweight dips; chins 4 x 10, 6, 6, 3; hyperextensions 3 x 25; rope cable curls 3 x 10, 10, 8 @ 120. Planned off day but went to gym anyway. Felt good enough. Still feeling great from yesterday’s dumbbell benches.
Thursday, back
4 x 25 swings each arm w/50 lb kettlebell; some machine exercises for more warmup. Skipped deads and did 5 sets of dumbbell rows for each arm, 10 reps x 65 lbs, 80 lbs, 90 lbs, 100 lbs, then 8 reps x 120 lbs. After resting did 4 sets of SGHPs @ 8 x 95 lbs, 115 lbs, 135 lbs, then 6 reps x 155 lbs. Would like to have done deads, but this was tiring workout.
Nice work on the rows.
Friday arms
Easy stuff. Slow curls with rope attached to cable 4 x 10 @110; slow preacher curls 4 x 8 @ 90, 110, 100, 90; overhead rope extensions 4 x 10 @ 100, 130, 150, 150. Done.
Tuesday back
Kettlebell swings warmup 4 x 25 w/50 lb bell (I always do these with 100 swings each arm); deads 3 x 3 @ 135, 225, 315 (315 felt too heavy to go higher); dumbbell rows 4 x 10 @ 75s, 90s, 110s, 120s (120s easier this week); sghp 3 x 8 @ 135, 135, 155.
Those bell swings are a nice warm up and you’re using decent weight. Good work again on those rows.
Wednesday shoulders
Seated dumbbell presses 4 x 6 or 4 @ 35, 45, 55, 60 (couldn’t get 65s up, no workout buddy today), finished with seated Smith machine barbell presses 2 x 3 @ 135, 155; shoulder machine presses 3 x 10 @ 90, 140, 180; dumbbell lateral raises 3 x 10 w/ 25s, 35s, 35s; some other shoulder machine press that also works chest for 2 x 6 @ 90, 180. Ok workout. No Plazma today.
Thursday, chest day, sort of
Kettlebells 4 x 25 w/50 lb bell; dumbbell benches 3 x 6 @ 60s, 70s, 80s (90s still won’t budge but I do take them off the rack with good intentions ); dips 3 x 10 bodyweight. Had to get to office early today.