65+ Training

Training Over 35 Lifter
783

1/30
leg press, warmup, then 3 x 10 @ 225, 315, 405, 1 x 8 @ 495
lying hamstring curls 3 x 8 @ 110, 125, 140

SGHP 3 x 5 @ 115, 135, 155
machine shoulder press 2 x 8 @ 90, 140, 1 x 10 @ 160

machine preacher curls 3 x 10 @ 80, 90, 100
tricep cable extensions 3 x 10 @ 100, 120, 130

Did 1 x 8 pullups, limited by devouring 2 king cakes over last 4 days. Saturday’s Praline and pecan, then yesterday’s lemon infused. Basically stale bread with outstanding fillings. Got to get back to 20 rep pullups.

On second thought probably moreso my winter eating binge over last 30 days.

784

Are you still doing the Coan program? It looked hard, but hard is good or so I’m told !

785

I’ve just done one session. Another one planned for tomorrow. Program calls for only one session per week.

786

1/31
squats, warmup, then 2 x 8 @ 225, 1 x 6 @ 275

deadlifts, 2 x 3 @ 275, 8 x 2 @ 225
cable reverse grip pull downs 3 x 8 @ 90, 110, 120
bent over rows 3 x 8 @ 135, 185, 225
good mornings 3 x 8 @ 95, 115, 135

Trying to incorporate this once weekly workout into my usual 2 full body split workouts. Personal trainer in gym introduced himself this am and said I was using some heavy weights. “Heavy”, Jeez. He said he trains 8 people daily up to an hour. Probably a sales pitch, but it was appreciated. I realized today that guys in gym are getting somewhat friendly.

787

They are friendly, because they see you out working them. It’s called respect. Coan will work you hard.

1 Like
788

Pity the guys I’m “outworking”.

789

Looking good BIker. I’ll have to try some king cake for pre/post workout nutrition.

790

I recommend the praline pecan one. One each for pre and post workout.

791

2/1

hack squats 3 x 10 @ 90, 140, 180

machine bench press 3 x 10 @ 160, 200, 240

preacher bench machine curls 3 x 10 @ 90, 100, 110
tricep machine pushdowns 3 x 10 @ 150, 160, 170

Not much of a workout, but it was 3rd consecutive workout day.

792

2/3
squats 3 x 8 @ 135, 225, 295
machine shoulder press 2 x 10 @ 90, 140, 1 x 6 @ 180
different machine shoulder press 3 x 10 @ 90 , 140, 180

preacher bench curls 3 x 10 @ 80
machine tricep pushdown 3 x 10 @ 140, 150 150

2/5

leg press 4 x 10 @ 135, 225, 315, 405
barbell bench, really lousey bar 2 x 8 @ 135, 185
bodyweight dips 4 x 10
machine flyes 3 x 10 @ 140, 160, 170

machine preacher bench curls 3 x 10 @ 75, 85, 85
machine tricep pushdowns 3 x 10 @ 160, 170, 170

A bit too machiney here but job gets done. Worked out Saturday for a change, real cast of characters that was. I looked over my log. I see I’m degenerating, but I’ll keep trying. Some older guy wrote in it to never stop even as strength inevitably diminishes. And then, last Friday a friend and I were talking in office when law partner said the conversation was just old men fighting.

Good thing I’m easy going.

793

2/6 deadlift day

warmup, then deadlifts 3 x 3 @ 295, 8 x 3 @ 245
bent over rows 3 x 8 @ 225
underhand grip cable pulldowns 3 x 8 @ 100, 110, 110
good mornings 3 x 8 @ 135

Not much weight, but felt great. Goal is about 345 - 365.

794

feeling good leads to lifting good !

795

Its a lot of work, but I like how I feel after. Great work.

796

2/8

light day.
leg presses 3 x 10 @ 135, 225, 315
underhand grip cable pull downs 3 x 10 @ 120
machine rows 3 x 10 @ 90, 140, 240
cable curls 3 x 10 @ 110

Been nursing sore trap since last Thursday. Been doing some foam rolling but probably not enough. Suggestions?

1 Like
797

deep tissue massage

798

I would rub dirt on it and walk it off. Or do what Paul suggests.

1 Like
799

Thai massage using hot oil and …I mean massage theropy.

1 Like
800

2/9

Here’s today’s woss workout number 2.

machine shoulder press 3 x 8 @ 90
difference shoulder machine press 3 x 8 @ 90
3rd machine, pullovers for shoulder 3 x 8 @ 50, 90, 140
cable rows 3 x 8 @ 100, 120, 160
cable curls 3 x 8 @ 90

Guess I need to use more dirt and hot oil on trap. Thing’s a little better. Rather have this than bulldog’s injury yesterday.

2 Likes
801

My grandpa would just say to spit on it and take a swig of whiskey.

1 Like
802

2/14 sorta workout

warmup kettlebell swings 3 x 10 w/35/40/45

hack squats 3 x 10 @ 135
seated cable rows 3 x 10, up to 160
single arm cable pulldowns 3 x 10 @ 80 up to 120
shoulder machine work 3 x 10 up to 140

15 minutes on treadmill

Trap still a problem. I notice it while driving moreso than working out. I can’t remember any exercise causing it. I suspect sleeping habits. Deep tissue massage machine is helping.