Mon., 6/4
OHP:
2x20@ bar
3x20@ 65
Bent row:
3x10@ 95
5@ 135
5x5@ 185
V-pulldowns:
6 sets of 10, up to;
4x6@ 145
Seated Hammer row:
4 sets, up to;
4x6@ 245
Wide pulldowns:
5x10, plus drop set of 40 reps.
Took 7 days off of training; a few ‘pool days’, after work naps…extra work hours and lots of yard work.
All well worth it.
Now…back to training.
Tues., 6/12
Leg press:
Worked up to a 8x8@ hard; working fast.
Then did 3-5x10 on the following;
Calf
Abs
DB press
Seat hams
plate raise
Adduction mach.
face pulls
Abs again.
Edit: forgot I tried the Hack SQ for the first time ever. Not to bad.
Weds.
High rep shoulder pump:
3x30
OHP:
2x3@ 95, 135.
5x1@ 155
6x3@ 135 w/ 60 sec. rest.
2x10@ 95
Band work mixed in.
Thursday;
Trap bar, Shrug plus RDL:
2x5 each @ 135
2x5 each @ 185
Trap/ DL:
1@ 225, 275, 315
4x4@ 365
4x4@ 315
high rear cable cross:
4x15
Seat hammer rows;
Up to 4x4@ 275
4x6@ 225
Heavy Abs.
Friday 6/15.
Seated Hams: 10 sets.
SQ:
3x5@ 135 and 225; all paused.
Fronts: 3x8@ 135
Abduction mach.
5x15@ hard.
Standing Abs: 5x10
Hack SQ:
5x10@ 225. Going down deep; feels pretty good so far.
Nice hack squats.
Thanks H. I hope your throwing. swimming and lifting, is going well for you this year.
Sat., 6/16
Abs, face pulls, press downs:
3x10 of each.
DB Inc/ elbows out:
2x10@ 30 and 40.
4x10@ 50’s
Flat DB/ hammer grip:
6@60
4x6@ 80’s
Rotary calf:
5x10@ hard squeeze.
Back/glute raise:
5x10@ hard squeeze.
pull aparts mixed into DB’s.
Mon.:
Dl’s, RDL, bent rows:
About 25 sets, all mixed together, 3’s and 5’s.
185, 225, 315, 345…
Leg press:
6 sets, 3x20 to finish.
Pulldowns: 3x10
Short but sweet.
Tues., 6/19
Abs: 5x10
Smith Inc.:
2x20@ 95
6x3@ 135; quick.
3x3@ 185; easy, smooth.
3x6@ 135; smooth.
OHP:
2x3@ 95 and 115
8x3@ 135; Emom
3x8@ 95
Thurs., 6/21
Crunch and face pulls: 3x10
Leg press:
3 sets then 5x10@ 500
Leg ext.: 5x20
Abduct/ adduct machine:
1 giant set of 90 reps; back and forth, between machines.
Then 5x15 each.
RDL: 5x5@ 225
Weds., at my doctor:
Doc: " I don’t like what I see; we need more tests".
ME: “Well f**K that shit”…
Tests it is.
At first I thought this was going to be a Groucho Marx jokes. Test for what?
Hey Doc, my arm hurts when I do this…
Well, Doc says…don’t do that.
You mean that one ?!?
1 Like
Some health B.S.
50 is about the time my ‘family issues’ tend to show up: Mom side is bad, Dads side is long, healthy life.
Good news: I am my fathers son. Same size and shape, build…cleft (?) chin, voice even…He’s 85, vibrant, sharp and going strong.
I’m going with that. 
2 Likes
Let’s hope so, your dad sounds like a champ.
My families the same, Although dad’s side they all drop off young, mum’s side they all make the ton
Thanks Luc; I’ll insist on some TRT, to go with anything else I may need 
Time will tell.
1 Like
Sunday, Squat day. Hope to get back on this schedule.
SQ:
About 8 sets, up to 3x5@ 285
Close st: 4x6@ 225
BE: 8x5 total, nothing to heavy.
DB Inc.: 4x15
Trap Bar: 6-8 sets @ 275. Showed my friend these for the first time; she did same sets @ lighter weight. she’s ‘getting’ everything very fast.
A little band work; pretty short workout.
Mon., 6/25
Front SQ:
5@ 135
4@ 185
3@225
2@255
1@ 285
SQ:
5x3@ 225, all paused, 30 sec. rest.
DB flat:
2 sets, then 6x6@ 80’s
Hammer rows:
2 sets, then 6x6@ 140 per side.