I Lift, I Lower...I Lift Again

Training Over 35 Lifter
612

Wee upper body workout today before am away tomorrow…only away 4 days.

  • Weighted dips
    115kg BW + 10kg × 8 clusters of 3 reps
  • Seated cable row
    125kg x 10
  • DB laterals
    2×17.5kg × 2 sets to mmf
  • One arm Cable curl
    35kg × 2 sets to mmf
  • Primal close grip triceps press machine
    Stack 115kg × 8 with partials to fail
6 Likes
613

Back home a few days ago…back at it…

14/9/23

  • Hex bar deadlift
    225kg × 8
    275kg × 1
  • Lying leg curl
    75kg × 2 sets × 8
  • Front foot elevated reverse lunges
    32kg Kettlebell × 2 sets × 10, 8
  • Prowler pushes
    200kg × 2×50metres

16/9/23

  • Medium neutral MAG bar pulldown
    105kg × 11
  • Primal close neutral grip seated bench
    115kg × 9
    125kg × 6 superslow negatives
    https://youtube.com/shorts/mHcw4q65qU8?feature=shared
  • Seated cable row
    125kg × 10
  • DB lateral raise
    2 × 15kg × 15
    2×17.5kg × 11 plus partials
5 Likes
615

Who the fk lives downstairs from a gym and then complains about noise. Kunce.

1 Like
616

The cardio machines are downstairs under where the power racks are situated…real smart lol. I dont understand these gym owners that provide members with bumper plates and deadlift platforms yet dont want people deadlifting in their gyms.

1 Like
617

That’s even more crazy. Who the fk goes to a gym and then complains that someone banged a weight. If you want to go somewhere quiet take up Yoga.

618

I know mate, ridiculous, i dont understand this snowflake world we live in anymore. You see YT videos all the time now of people being kicked outta gyms for deadlifting.

2 Likes
619

Still training away, a new big warehouse gym in the middle of the countryside just 1 mile from me opened up. Its 24/7, so ive been training late at night, usually around 11 or 12 pm. I dont hit the hay until around 4am anyway so my sleep isn’t effected too much…if at all.

Yet again, ive been having one of my bipolar flair ups, ive not been in the best headspace this last few weeks. Ive been doing my best to avoid human contact. Starting to think Dracula wasnt allergic to sunlight, its more he just didnt like being around people lol. But anyway. I refuse to go on more anti-depressants, them bloody things just make matters worse.

Last nights workout was legs…

Power squat machine
Leg curl / extension machines
Adductor/Abduction machines
Prowler pushes

2 sets to 1RIR on squats, one set to fail on everything else.

Ill hammer upper bod tomorrow night.

6 Likes
620

Hang in there. Black Dog comes sniffin around us all from time to time.

1 Like
621

Thanks Har, yeah everyone gets a dose. With every year we get older head baggage gets heavier. But, just gotta keep reminding ourselves of the good things we have in our lives.

2 Likes
622

Well said.

1 Like
623

9/10/23

Upper body last night…

  • Parallel grip pulldown
    100kg × 12+4+3
  • Bench press (fairly close grip)
    110kg × 6+2+1 paused reps
  • Chest supported T bar row
    80kg × 9+partials
  • DB lateral raise
    2×20kg × 9+partials
  • Straight bar cable curl
    50kg (1:1 cable ratio) × 8
  • Pushdowns
    60kg × 10

Deadlifts tonight…

4 Likes
624

Hit the gym this morning with me buddy…

Just did hex bar deads…

Worked up till a 285kg single, then a 235kg×6 after. …ill do my other leg work later tonight…

5 Likes
625

15/10/23

  • OHP
    90kg × 5
    100kg × 2
  • Weighted dips
    BW+20kg × 9
    BW+20kg × 7
  • Eccentric only dips
    BW × 1 set of AMRAP (4 sec negs)
  • DB lateral raise
    2x20kg × 10+3 after a 10 sec RP

13/10/23

  • Hatfield squat
    180kg × 5
  • Farmers handle carries
    2×95kg × 2 walks till fail
  • Prowler pushes
    Highest settings on torque tank + training partner × 5×40metres

12/10/23

  • Neutral grip chins
    BW × 8
    BW × 6
    BW × AMRAP eccentric reps
  • Chest supported T bar row
    90kg × 6
    80kg × 7
  • Incline elbows braced DB curls
    2×20kg × 9 + static hold to fail
  • warm up a pulldown

Pull day tonight

3 Likes
626

Strong lifting

1 Like
627

Thanks bam. Rediscovering my love for chins and dips again, now that am not carrying as much pork lol.

1 Like
628

16/10/23 (11pm)

  • Semi supine grip chins
    BW × 5 clusters of 3,3,3,2,2 reps (20 secs between clusters)
  • Chest supported T bar row (upper vack bias grip)
    90kg × 7
    80kg × 7
  • Incline elbow braced DB curl
    2×20kg × 8 + static hold to failure
  • Reverse grip cable curl
    25kg × 11

18/10/23 (11am)

  • Hex bar deadlift
    240kg × 7 rest pause deadstart reps (5 secs between reps)
  • FFE reverse lunge
    2×16kg Kettlebells × 8 per leg + static holds (4 sec eccentrics)
  • Calf presses
    250kg × single set to fail + weighted stretching
  • Weighted 45 degree hypers
  • BW+25kg × 2 sets of 12, 10

Actually liking 36hrs between workouts. Push workout tomorrow night.

5 Likes
629

19/10/23 (11pm)

  • OHP
    90kg × 2 sets of 5
  • Weighted dips
    BW+20kg × 2 sets of 6, 5 (4 sec negatives with a 2 second pause in the weighted stretched position)
  • Seated chest press machine
    100kg stack + medium tension resistance band × 9+3+3 (20 sec RP between efforts)

21/10/23 (11am)

  • Chins
    BW × 2 sets of 8, 6
  • Chest supported T bar rows (upper back bias)
    90kg × 2 sets of 8, 7
  • Assisted neutral grip chins
    30kg assistance × 11+4+3 (20 sec RPs between efforts)

Just keeping shit simple. I’ll rock out some hex bar deads and either split squats or heavy prowler pushes tomorrow morning with big Hols.

6 Likes
630

24/10/23
Hex bar deadlift
260kg × 3 sets × 3
Split squat (front foot elevated)
2×16kg × 2 sets × 8 per leg
Prowler pushes
250kg × 100 metres total

25/10/23

26/10/23

  • Semi supine grip chins
    5 sets × 3,3,3,3,2
  • T bar row
    90kg × 2 sets of 7, 6
  • Incline DB curl
    2x20kg × 10 + static hold to fail
  • Reverse grip cable curl
    27.5kg × 10
5 Likes
631

29/10/23

  • Steep incline smith machine shoulder press
    95kg + bands × 2 top sets of 5 and 4
    https://youtu.be/E1Ee-08ajGI?feature=shared
  • Seated chest press
    130kg stack × 2 sets of 8 and 7
  • DB lateral raise
    2×17.5kg 2 sets × 10, 8 + partials
  • Rope pushdowns
    40kg (1:1 ratio) 2 sets × 10
5 Likes
632

Back has flair up a little since i did the Hatfield squats last week. So just hex bar deadlifts, split squats and prowler pushes and drags the last leg workout.

2 Likes