An Over 50 Lifter

Training Over 35 Lifter
441

[quote]trojanhammer wrote:
You don’t have to be over 50 to injure your rotator cuffs. I’ve hurt mine several times. I’m 44 and have been back at the gym for about 5 years now. The key for me staying healthy is not trying to go too heavy. I’m in good shape, not great shape.

I go up to 205 on benchpress and do 3 sets of 10-12 reps with no issues. Took me about 3 years to realize this is a good weight for me. Rarely (once every couple of months), I will get a spotter and do a heavy day on benchpress; with strict form. Heavy be going to about 275 for 2-3 reps.

Then I will not do any upper body work for 3-4 days. So far, it has worked for me. My main focus now is form and trying to reduce my bodyfat %. [/quote]

What can I say, this is the first time I’ve had this kind of trouble.

Did meet another over 50 lifter this week-end (and got my lifts in Saturday, I’m recovering the lost ground faster than I covered it the first time).

He buried his wife, then his parents, then he gained 180 lbs in six months, then his test went to 0. He just started lifting for the first time in his life, has lost fifty pounds so far and is making some progress.

You can never be too far in the hole that iron isn’t part of the solution it seems.

442

So, you’re back to lifting again. And the other old guy has you to inspire him. Good deal.

443

[quote]hel320 wrote:
So, you’re back to lifting again. And the other old guy has you to inspire him. Good deal.[/quote]

Made my lifts again. I’m back to slow, steady progress, but it is progress. Interesting how my legs come back much faster than my arms.

444

Good to see you back. I had rotator cuff replacement, wires, screws etc. replaced at age 38… sucked big time. Still rehabbing today…

445

[quote]bunny7568 wrote:
Good to see you back. I had rotator cuff replacement, wires, screws etc. replaced at age 38… sucked big time. Still rehabbing today…[/quote]

I’m impressed you are still at it.

Made my lifts Saturday, barely got through before the gym closed.

Legs are completely back in line, arms/shoulders still a bit off of where I was before I missed my work-outs.

I need to start doing more early morning cardio as well.

446

[quote]bunny7568 wrote:
Good to see you back. I had rotator cuff replacement, wires, screws etc. replaced at age 38… sucked big time. Still rehabbing today…[/quote]

I’m impressed you are still at it.

Made my lifts Saturday, barely got through before the gym closed.

Legs are completely back in line, arms/shoulders still a bit off of where I was before I missed my work-outs.

I need to start doing more early morning cardio as well.

447

Great recovery, El. If they’re about to close the gym on you, just tell them who you are. They probably just didn’t know you’re a legend.

448

Good to see you back at it El.

449

[quote]sfp wrote:
Great recovery, El. If they’re about to close the gym on you, just tell them who you are. They probably just didn’t know you’re a legend.[/quote]

Only a legend in my own mind.

450

Hey glad your back
kmc

451

I just spent some time catching up with you, then noticed you stopped by my blog…SPOOKY.

Glad to see you kicking ass at your tournament as well. Great job

452

[quote]zildjianman wrote:
I just spent some time catching up with you, then noticed you stopped by my blog…SPOOKY.

Glad to see you kicking ass at your tournament as well. Great job[/quote]

Thanks.

Now, I’ve got a lot of improvement to make.

453

Got my Saturday lifts done tonight, better late than never.

Hip Adduction
350 lb x 17, same as last (= PR on this setting/this posture)

Hip Abduction
350 lb x 11 rep, same as last (= PR on this setting/this posture)

Shoulder Cable Fly (rotator cuff exercise)
55 lb x 12 rep, +2.5 lb (65 x 12 is PR)

Dip Machine
235 lb x 9 rep, +1 rep (250 is PR)

Seated Row
227.5 x 8 rep, +2.5 lb, -1 rep (let us not discuss my PR, which was machine max + weight).

Body Wt Dip
12, +2 rep (13 is recent PR, somewhere around 20+ when I was younger)

Cable Curl
147.5 x 9, +2.5 lb (150 is PR)

Face Pull
172.5 x 9 rep, +2.5 lb (PR is 190 lb, I’m still a ways off, but at least it pops the knots in my shoulders when I do it, so it is working for me).

Rotary Exercises (all 4, two each side)
50 lb x 12 rep each, +2.5 lb, +2 rep (55 is recent PR)

Back Extension
330 lb x 11 rep, +1 rep (sheesh, PR is 360 or something, I’m detuning this to 330 as a finisher and just increasing reps. 330 is max weight +25 lb).

Abdominal Board
35 lb x 10 rep, +2 rep (turns out that there was one more notch of steepness. At the max steepness, 35 lb is my PR).

I’m still a way from fully caught up to recovered from both the automobile accident and the layoff while moving, but I’m making real progress getting back there. By mid summer I should be moving past my old PRs and into real improvement again.

I’m pleased, I feel good. Won’t be making the karate tournament this weekend. Wife has a tupperware party she has to attend for social reasons. I’m doing a little kid’s soccer party, bringing my nine-year-old and four pizzas. There will be more pizzas, she won’t be nine again.

454

[quote]Elaikases wrote:

I’m still a way from fully caught up to recovered from both the automobile accident and the layoff while moving, but I’m making real progress getting back there. By mid summer I should be moving past my old PRs and into real improvement again.

I’m pleased, I feel good. Won’t be making the karate tournament this weekend. Wife has a tupperware party she has to attend for social reasons. I’m doing a little kid’s soccer party, bringing my nine-year-old and four pizzas. There will be more pizzas, she won’t be nine again.
[/quote]

It’s good to se what you’ve been doing and that youare getting back into it Elaikases! Hope the you’ve found new work since the layoff.

455

Jackhammer successful.

750 sq feet of tile to go in next. That is started. Need better gloves to avoid blisters when using jackhammer next time (tile came up easily, but the thinset did not always).

Rotator cuffs ok, right wrist not too bad (it was banged up enough Sunday that I started shaking hands with my left hand), left thumb down to a dull ache (I need to get it to fully heal from that tournament injury but I keep doing things with it).

But I am going to lift Friday night. Missed Wado Ryu this week, with family and then being out sick. Maybe tonight if I’m recovered enough.

Back to bed for a while.

456

recovering nicely buddy… and pretty quick too!

Keep it up brother!

457

Got in and lifted again, barely got it in between mowing the grass before the rain got bad, the tornado warnings, my daughter’s piano recital, unloading more tile (the superheavy tow option on the Tahoe comes in handy again) and a 7:00 a.m. meeting I had to make.

Last time lifting 4/21, this time 5/2, was worried how much the excess time between lifts would hurt (I’m on what is basically a seven day cycle)

Hip Adduction
skipped.

Hip Abduction
skipped

Shoulder Cable Fly (rotator cuff exercise)
55 lb x 12 rep, +2.5 lb

Dip Machine
235 lb x 8 rep, -1 rep

Seated Row
230 x 8 rep, +2.5 lb,

Body Wt Dip
10, -2 rep

Cable Curl
150 x 9, +2.5 lb (150 is PR)

Face Pull
175 x 9 rep, +2.5 lb

Rotary Exercises (all 4, two each side)
52.5 lb x 12 rep each, +2.5 lb, +2 rep

Back Extension
330 lb x 12 rep, +1 rep

Abdominal Board
Had to leave to make the Piano Recital on time. Skipped.

Someone was resting between sets ahead of me on some of the machines. Hard to complain too much when it is a 93 year old woman, but she growled at me when I asked if I could work in a set while she rested.

I need to start doing bodyweight squats every morning, and probably pushups and wheel o’ dooms too.

I’ll see what I get in tomorrow morning.

458

Moving right along there Elaikases! Nice work!

459

Was reflecting on where I’ve gone from 1/24 to 5/9

I lost ground when I missed a month while moving in February/March and when I only made three work-outs in April. But, on the whole, I’m pretty much even, with better form.

Hip Adduction machine (resists legs opening or Abductor muscles)
+1 rep net

Abduction machine
+5 lb/1 rep

Shoulder Cable Fly
Same weight, less pain

Dip Machine, down ten pounds (to 237.5) but better form

Seated Row, +2.5 lb/+1 rep

Bodyweight dips, -3 rep (the dip machine takes it out of me).

Cable Curl, +7.5 lb/ -1 rep

Face Pull Cable Row
-7.5 lb/-1 rep (currently 177.5 x 9)

Ab Board, found one more notch up (hidden in the machine) so I’m at a steeper slant, +10 lb

Back Extension -5 lb, +2 reps (but I’m just maintaining, so I’m good there).

Rotary exercises +2 reps

The good news is that I’ve made steady progress since I got regular again, the house is almost finished (I’ll have to post some pictures of the tile work) and I’m feeling good.

460

Stephen M (Ethesis): I, too, have had students a couple of pictures of the tile in the new house. With the tile in, the informal dining room finally has a fixed color scheme without any more changes (whew).

Guess I’ll be lifting at 5:30 a.m. Monday morning.

Ah well, time to start the new cycle.