Internet Lifter's Training Log

Training Over 35 Lifter
405

11/30/24
Warm up:
Jumping jacks x25-30
KB swings x20
Squats/Cossack squats/Mt climbers/sit outs x10
X3

Box jumps:
36"x5x2

Squat:
175x5
200x3
230x5
210x6

Chest supported row machine kelso shrug:
240x8

Leg extension:
215x8

DB bench:
80s x6

Preacher curl machine:
130x5

Tricep rope pushdown:
57.5x8

Standing calf raise machine:
310x7

3 Likes
406

12/2/24
Warm up:
Rope climb machine x25
Cable push downs x20
Cable flies x20
X4

Bench:
145x5
170x3
190x3
175x6

DB rows:
100x8x2

GHR:
BWx10
+10x6

DB lateral raise:
20s x8
30s x6

Tricep extension machine:
150x6

DB curls:
40s x5

Standing calf raise machine:
310x8

Last night’s workout

3 Likes
407

12/5/24
Warm up:
Jumping jacks x30
KB swings x20
Mt climbers/Squats/Cossack squats x10
X3

Box jumps:
36x5x2

Deadlift:
245x5
285x3
325x6

SSB squat:
180x5x3

Chest supported row machine, high overhand grip:
175x6
165x8

DB incline bench:
75s x7
70s x8

Bicep preacher curl machine:
130x5

Tricep cable push down, single arm:
27.5x6
22.5x9

Standing calf raise machine:
310x8

3 Likes
408

12/7/24
Warm up:
Jumping jacks x30
T-Bar swings x20
Push ups x10
Band pullaparts x10
X3

SOHP:
97.5x5
112.5x3
127.5x5
97.5x8x2

BB BOR:
135x8
175x6x4

Tricep single arm band press down:
Light band x8x3

Did sets of pulldowns between sets of military press with the mini + light band folded over.

I got real busy today then my wife didn’t feel good and I watched the kids until they went to sleep. Got this little workout in at home because the gym closes early on Saturdays.

3 Likes
409

12/9/24
Warm up:
Jumping jacks x25
KB swings x20
Mt climbers/squats/Cossack squats x10
X3

Box jumps:
36"x5x2

Squat:
180x5
205x3
235x4
220x6

Chest supported row machine, kelso shrug:
240x8

Leg extension:
220x8

DB Bench:
80’s x7

Bicep preacher curl machine:
130x6

Standing calf raise machine:
310x8

Tricep rope pushdown:
57.5x9

3 Likes
410

12/11/24
Warm up:
Jumping jacks
KB swings x20
Push ups x10
Band face pulls x10
X3

Med ball throws:
Chest pass x5
Overhead x5

Bench:
150x5
170x3
195x4
180x6

DB rows:
100x8x2

DB lateral raise:
20s x8
25s x8
30s x7

GHR:
BWx10
+10x7

Tricep extension machine:
150x8

DB curls, seated alternating:
40s x7

Standing calf raise machine:
310x8

3 Likes