1 Like
Great wee independent gym just a 10 min walk away from the apartment. Am 5 mins from where the Golf open was playing in 2019.
4 Likes
Wee local gym, small but has everything i need, texas and power powers, power rack, cables, smith machine and heavy ass dumbbells
5 Likes
9/4/22
- Texas bar deadlift off 2" mats
240kg x 5 EMOM reps - Shoulder press machine (parallel grip)
Stack x 8 deadstart RP reps (5 seconds between reps) - Incline DB row
4x40kg x 9/5/4 DC style Rest pauses
7-4-22
- Close grip Bench*
- BB curl*
- Pushdowns**
- Cable preacher curl**
- Overhead cable rope extension**
- Hammer curls**
- 2 top sets of 4-5 reps
** 2 top sets of 10-12 reps
Heading back home tomorrow, been great getting my loaf cleared for the last 3 weeks.
6 Likes
Currently training everyday, breif and intense. back to focusing on deadlifts, and free weight presses and rows of different sorts.
Today was…
- Incline DB press
2x20kg x 8
2x30kg x 8
2x40kg x 8
2x50kg x 2 sets of 7 and 6 reps - Landmine rows
60kg x 8
80kg x 8
100kg x 8
120kg x 2 sets of 8 - DB lateral raise
2x10kg x 8
2x12.5kg x 8
2x15kg x 2 sets of 8
Out the door…
Had blood work done this week, everything good bar for my blood sugar was a little high (possible because id took a pre workout drink 15 mins before getting my blood taken). But still, ill cut down on the sugar and other shit i dont need (am partial to fizzy sugary drinks). Replace it with more veggies, lean protein, good fats and drink more water. Ill get my blood work done again in a few months.
Supplements and other stuff am currently taking…
COq10
Resveratrol
Vit D
Magnesium
Good quality fish oil
2x75mg of asprin per day
0.75ml of test400 twice per week
5 Likes
Today…quick home workout today…
- TBDL off 4" of mats
Working sets…
127kg x 5
177kg x 5
227kg x 3 sets of 5 TnG reps - TB RDLs standing on 4" mats
127kg x 8
157kg x 8
177kg x 6
6 Likes
Not too much to report…
Currently training every other day with a couple of basic movements per workout, keeping shit simple.
19/4/22
- Partial deadlift (above the knee)
420kg x 4 with a 5 second static hold on the last rep - Vertial leg press
250kg x 12
21/4/22
- Smith machine high pulls (Bill Sahli style)
110kg x 6 rest pause reps - Close grip bench (with slingshot)
130kg x 4 paused reps
100kg x 11 paused reps - Seated cable row
130kg x 10
3 Likes
Rediscovered this sweetheart the other day, love this variation…
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Liking the look of those!
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Diffo good mate, blows your entire back and shoulders and biceps up.
I like small gyms, they have a nice mom and pop feel to them Unfortunately, the closest one to me is like 10 miles away. I go to a commercial place that just crams in people.
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Absolutely they do. Going into a large commercial gyms makes me apprehensive. But, i guess they’re cheap and handy so there is that. I sometimes wonder what people in they’re 60s, 70s, 80s etc make of them, given the real gyms they must have had the pleasure of training in yesteryear.
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Got quite a few oldsters in my commercial gym, grey hair and all. They also got muscles, so they’re pretty serious.
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Haha, theres a few in one of the gyms i sometimes go too. One is 87. Great man, wealth of knowledge, still squats, deadlifts and benches, the remnants of decades of training are still visible. Hes not too impressed by what he sees in these gyms now, kids on theyre moblie phones, people doing stupid exercises, teenage personal “trainers” etc. I plan on opening my own small private gym in a couple of years with a friend, over 40s only lol.
2 Likes
You may get some competition from this guy:
Ha! Greysteel, love it. Aye ive his book somewhere for over 40s. Must say, im a fan of coach CTs over 40 articles here, Marty Gallagher aswell.
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Last 3 weeks has been a bench focus, pressing 5 days a week like so…
- MON
Low Incline Bench
One Arm DB Row - TUES
Paused Bench
Zercher Squat - WED
Steep Incline Smith Machine Press
Seated Cable Row - THURS
OFF - FRI
CG Bench
TBDL - SAT
Slight Decline Bench
Chest Supported T Bar Row - SUN
OFF
Presses have been a top heavy set of 3, following by a 6-8 reps back off set. Always paused reps.
Been doing lots of mobility are resistance band work. Joints feel great, and the neck/shoulder impingement has thankfully gone and is causing no issues. Strength has gone up each week, upper body is differently much fuller, arms have returned to the 18" flexed mark (up half n inch).
Next Monday Ill start a 3 week mini cycle with squats (Zercher and Hack) and deads (TBDL, Block Pull, TB RDLs) as the focus.
4 Likes
20-5-22 upper body push focus
- Steep Incline Smith Machine Press
- Seated DB Lateral Raise
Supersetted with… - Machine Dips
- Seated Cable Row
- Prowler pushes
Two top working sets on each exercise
18-5-22 upper body pull focus
AM
- Pulldown
- One Arm Hammer Rows
- Cable Curl (straight rotating bar)
- Machine Dips
2 top working sets on each exercise
PM
- TBDL low handles
Top working set of 8 deadstart rest pause reps
Had to change my plans this week. On Monday night i slipped on wet rocks when i was out walking late at night, I’ve pulled something in my right inner thigh. Still a little tight but can still get away with some trap bar deads and prowler pushes.
5 Likes
22/5/22
- Paused Bench (hands just outside shoulder width)
60kg x 5
80kg x 3
100kg x 2
120kg x 1
140kg x 1
162.5kg x 1 with medium tension slingshot - Cable curl (straight rotating bar)
30kg x 8
40kg x 8
50kg stack x 7 - Machine curl (incline style)
60kg x 20 second static hold
80kg x 20 second static hold
100kg stack x static hold to failure
Held the weight in the mid curl position - DB hammer curl
2x20kg x 10
2x25kg x 10
2x30kg x 10
24/5/22
- Steep incline smith machine press
Top set of 3 @ 120kg - Seated cable row
Top set of 12 @ 110kg - Seated DB lateral raise
Top set of 10 @ 2x16kg
Supersetted with… - Machine dips
Top set of 10 @ stack
PM at home - Fat back farmers
2x20metres @ 130kg
2x20metres @ 160kg
2x20metres @ 190kg
5 Likes