10/3
machine press 5 x 8, from 90 up to 125
machine incline bench 5 x 8, from 90 up to 160
machine rows 5 x 8, from 180 up to 250
Still experimenting. Trying one exercise per body part for a full body workout 3 times a week. Got to add legs and then change to free weights.
Maybe some handstand push ups too.
Looks good. Turning 65 in 4 months. Been training for 40 years. Have finally figured out what works for me. Heavy lifts, upper/ lower body once per week. Training 6 days per week. TUT, slow isometric mixed with cluster sets. Muscle confusion. Push/pull vs lower body.
Recently asked, “When will you stop training?”
Answer, “The day they put me in the box.”
Crippler, I’m working back up to those. Brute strength rather than 50 pushups/day.
NaplesSteve, keep it up. I keep forgetting my age in gym, in a good way. Workout experiments presently.
Good training to you as well. And someday we will have our own forum, “The Over 65 Lifter.”
10/5
machine presses 5 x 8 up to 120
machine rows 5 x 8 up to 270
hammer strength machine incline press 5 x 8 up to 230
I now know those white odd machines are hammer strength machines for various chest work.
10/7
machine press 5 x 8 up to 130
cable rows 5 x 8 @ 120, 140, 180, 200, 220
hammer strength upper chest machine 5 x 8 @ 90, 110, 160, 160, 180
hack squats 5 x 8 @ 130, 160, 190, 220, 230 (240 still won’t move)
Still learning to balance weight with volume. Getting used to the volume.
10/10
50 pushups in office
.
10/14
machine shoulder press 3 x 8 @ 90, 110, 140
machine (2) shoulder press, different angle, 3 x 8 @ 90, 100, 110
hammer strength upper chest press 3 x 8 @ 90, 110, 130
hammer strength lower chest press 3 x 8 @ 180, 200, 260
machine rows 3 x 8 @ 180, 270, 320
cable rows 3 x 8 @ 120, 160, 200
Were those normal push-ups or handstands?
Normal. Not quite enough strength yet after that 2 month summer layoff. They’re in my future, though.
10/16
machine press 3 x 8 up to 120
machine pullovers 3 x 8 @ 140, 190, 210
hammer strength upper chest press machine 3 x 8 @ 90, 160, 180
hammer strength lower chest press machine 3 x 8 @ 180, 230, 250
machine rows 3 x 8 @ 180, 270, 270
cable rows 3 x 8 @ 140, 180, 220
Machine’s movement angle on first exercise makes ohp feel heavier than comparable barbell weight, but machine work is much quicker to do. The 40 something 5:30 am king of ohps uses this machine occasionally. I want to move back to free weights when I am doing consistent 3 workouts per week. I don’t think my workout inconsistency is age related.
Most any workout at 0530 is good work.
I must say I really don’t miss the 0530 workouts.
You strong, lazy guys. Jeez.
10/18
machine press 2 x 8 @ 90, 100, 1 x 7 @ 120, 1 x 3 @ 110
machine (2) press 3 x 8 @ 90, 110, 130
dumbbell bench 1 x 8 @ 45
8 people competing for 2 benches, so moved to bench press machine 3 x 8 @ 170, 190, 220
SGHP 3 x 8 @ 95, 115, 115
cable rows 3 x 8 @ 160, 190, 220
Friday 6 am chest day? Odd. Volume is getting easier on this workout. Now want to increase weight.
10/21
machine press 2 x 8 @ 90, 110, 2 x 5 @ 120, 110
SGHP 3 x 8 @ 95, 115, 135
dumbbell bench 3 x 8 w/45s, 55s, 65s
cable flyes 3 x 8 @ about 110, 120, 150 (machine’s weight calibration
read 235 for last set. No.)
machine rows 3 x 8 @ 180, 270, 320
cable rows 3 x 8 @ 140, 180, 220
5:30 am workout. 
Not sure how you do it. Glad to see you at it again.
10/23
machine press 3 x 8 up to 110
machine pullovers 3 x 8 @ 140, 180, 220
hammer strength machine high chest 3 x 8 @ 90, 140, 180
hammer strength machine low chest 3 x 8 @ 180, 230, 250
barbell rows 3 x 8 @ 135, 185, 210
cable rows 3 x 8 @ 140, 180, 220
hack squats 3 x 8 @ 120, 190, 210
NHLFTR’s 5:30 am workout cartoon is the best yet. 3 years of high dose prednesone (sic) left me with altered sleep habits.
I used to think 0530 workouts were pretty cool. Then I realized I like sleep too much.
Good sleep = good workouts. Nobody cares when you lift, just what you lift.