I’m new to this site.I was posting on another site and decided i just needed a change of scenery. T the moment I am doing my push/pull workout.I’m recovering from missing a couple of weeks due to illness and then came back and hurt my back doing deads.It’s my go-to workout whenever I feel I need to start over.Lower back is still a bit sore some some of the weights I use will reflect that…This log is mostly to keep myself accountable.Feel free to comment if you like.
Little about me.I’m 45,been doing this lifting thing off and on since high school. Got pretty serious about it about 1 1/2 years ago.Actually incorporated a diet cut way back on drinking and haven’t looked back.I have the before mentioned chronic lower back issues,left shoulder issue.and all the usually joint pain most 45 year old have.I do my best not to let them get in the way of the workout.Anyways today was push day and it went like this
Squats:4 sets of 8 @ 135,185,225,275 (weight was easy on the legs,just can’t support anymore than that with the back.
Leg Press:380x8,470x8,560x8,650x6
BB Bench:135x8,185x8,225x8,245x5
Incline BB Bench:135x8,155x8,185x8,205x5
Machine Shoulder Press: 3x 8 @ 120,140,160
DB Side Lat Raises:3x8 @ 25,30,30
Seated DB OH Ext.: 3x8 @ 70,80,90
Skull Crushers:90x8,8,6
Seated Calf Machine:4x8 @ 135,180,225,270
That’s it for today
All right finally back after a 3 week hiatus due to the back issue.I normally go to my push pull workout when I’ve been gone for so long but decided to just do my workout.The weights were way low,just trying to get my muscles back into the groove with out hurting myself.I’m doing a modified 5x5 program.I got some decent results when I did this a few years back.I’m hoping to get some better results this time since I had no “diet” to speak of back then.Anyways it’s a 6 day split.Today was chest/shoulders
Flat BB Bench 5x5 @ 185
Incline BB Bench:5x5 @ 135
Decline BB Bench: 5x5 @ 165
Flat DB Press:70x50,80x5x4
Flat DB Flys:5x5 @ 50
BB Shrugs:5x5 @ 225
Seated Military Press (smith machine): 5x5 @ 115
Seated Side Raise:4x8 @ 20
Incline Rev Fly : 4x8 @ 20
Front Raise:4x8 @ 25
Superset
Rope Ab Crunches:3x12@120
Cable Oblique Crunch:3x12 @ 90 per side
Hanging Leg Raises:3x10
Cardio:15 mins level 10 on elliptical
That was it,not bad for day 1…
Today was day two.Woke up a little sore from yesterday’s workout.I’m sure it will get worse in the next few days…Today was Back/Tris:
WG Pullups:3x7
Tbar Rows: 5x5 at 6Plates (25’s)
WG Pulldowns:5x5 @ 140
Straight Arm Pulldowns: 5x5 @ 70
Cable Rows (medium grip): 5x5 @ 180
CG Bench (smith Machine): 5x5 @ 185
Seated DB Tri-Press: 5x5 @ 70
Skull Crushers: 5x5 @ 80
Seated Dip Machine: 5x5 @ 320
Tri-Ext:4x8 @ 140
Cardio 15 mins stairmaster level 8
No gym tomorrow work obligations but I will be back on Thursday!
apparently yesterday’s log didn’t get approved because it’s missing,oh well here is day 5 round 2 of chest shoulders.Felt a bit weak and sore today.
BB Bench:135x12,155x10,175x8,185x6,205x4
Incline BB Press:135x12,145x10,155x8,175x6,185x4
Flat DB Press:75x10,80x8,85x6,90x4
Flat Db Fly:40x10,50x8,55x6,60x4
Decline Db Press:65x8,7,6
BB Shrugs:245x10,10 275x8,8 Not the weight and rep range I planned,but I was working in with someone and didn’t want to waste time changing weights
Seated Shoulder Press (smith machine):95x10,115x8,135x6,155x4
Seated DB Side Raises:4x8 @ 20
Rev, Incline Flys: 4x8 @ 25
DB Front Raises: 4x8 @ 25
Cardio 15 mins stairmaster level 8
tomorrow is round 2 of back/tris
today was day 6 I did back/tris. Not sure what was going on today.Maybe I didn’t eat enough?? I don’t know.But I felt really sick during the entire workout.I was light headed,dizzy,seeing spots…Who knows,I just took a few more seconds between sets and worked through it.Right now i feel a migraine coming on,so we’ll see how tomorrow goes.Today’s workout went like this:
WG Pullups: 3 sets of 7.8.8
T-bar Rows: (25#plates) 5plx8,6plx8,7plx8,8plx7
Cable Row (close grip): 160x8,170x8,180x8,190x7
WG Cable Pulldown: 80x10,100x8,120x8,140x6
Straight Arm Pulldown:60x10,70x8,80x6,6
CG Bench (smith machine): 155x8,175x8,195x8,215x6
Seated OH DB Press: 60x8,70x8,80x8,90x7
Seated Dip Machine:180x8,230x8,270x8,320x6
Skull Crushers: 60x10,70x8,80x8,6
Superset:
Tri Ext:100x12,110x12,120x10
Underhand Tri Ext:60x15,70x12,70x10
Abs same as always…
should do legs and bis tomorrow but we will see how this headache goes
Day 7 was Sunday,I was dealing with the aftermath of a migraine so I just made it a rest day.It would have been legs/bis’ I’m ok missing because that is the workout that hurt the lower back the most.
Today was day 8 Back to Chest and shoulders.Kind of sucked today because gym seemed pretty crowded and I got there a little later than normal.Also Mondays are national chest day in my gym,so I may have to switch up days.Felt stronger today.Coming back slowly but surely.
Flat BB bench: 5x5 @ 205
Incline BB Bench: 5x5 @ 155
Decline BB Bench: 5x5 @ 185
Flat DB Press: 5x5 @ 75
Flat DB Fly: 5x5 @ 55
BB Shrugs:5x5 @ 275
Seated Military Press (smith machine):5x5 @ 135
Seated Side Raise: 4x8 @ 22.5
ReV Pec Deck Machine (no incline benches available) 4x 8 @ 50,60,70,80
DB Front Raise: 4x8 @ 27.5
Solid workout,no lingering dizzy spells from saturday.Tomorrow will be back and tris
Week 2 day 8 back and tris.Starting to feel stronger.
Pull ups: 3x10,8,7
T-bar Rows: 5x5 @ 6pls,7,8,8,8
WG Pulldowns:5x5 @ 160,160,160,180,180
Cable Row (medium Grip):5x5 @ 180,200,200,200,200
Straight Arm Pulldowns: 5x5 @ 70
CG Bench (smith Machine):5x5 @ 185
Seated Dip Machine: 5x5 @ 320,320,360,360,360
Seated DB OH Ext : 5x5 @ 75
Skulls:5x5 @ 80
Tri ext : 4x8 @ 140
Super set abs:
Rope Crunches:3x15 @ 130
Oblique Crunches: 3x15 @ 90
Cardio 20 minutes on Precor EMT machine level 10
Today was week 2 day 10 Did legs and bi’s .Gym was crowded today,starting to get warm too. Todays workout went like this:
Le Press: 8x8 @ 490
Hack Squat:5x5 @ 185
Leg Ext: 4x8 @ 175,190,205,220
Seated Leg Curl: 4x8 @ 130,140,150,160
Seated Calf:115x12,135x10,180x8,225x6
Standing Calf:190x12,210x10,230x8,250x6
BB Curl:5x5 @ 95
Hammer Curl:4x8 @ 30,35,40,40
Rev Cable Curl:3x12 @ 40
Preacher Curl:35x12,45x10,55x8,65x6,80x5
Cardio 20 mins on treadmill 3.5 mph @ 6% incline
Today is week 2 day 11 chest shoulder day.Having a shitty week of sleep.Shorthanded at work so by the time i got to the gym i was beat tired all ready,Still had a good chest day,shoulders started good but crashed quick.Just ran out of juice.Todays numbers:
BB Bench:135x12,185x10,205x8,225x6,245x4
Incline BB Bench:135x12,155x10,165x8,185x5
Flat DB Press:75x10,80x8,85x8,90x6
Flat DB Flys:50x10,55x8,60x6,65x4
Cable Fly (low Pulley):40x10,50x8,8,6
BB Shrugs:225x10,275x8,315x6,5
Seated Shoulder Press (smith Machine):115x12,135x10,155x8 (failed at 175) start of the collapse…
Seated Side Raise:3x8@ 22.5
Rev.Incline Fly:25x10,30x8,35x6
Front Raise:2x8@30 Shoulders were completely done at this point…
Super Set Abs
Incline Sit ups:3x12
Side Crunches:3x12@45#pl
Decline Leg Lifts:3x10…
Week 2 day Day 12 Back and tris.Decent day went like this
WG Pullups:3x8
T-Bar Rows:4x8 @ 6pl,7,8,8
WG Pull Downs:120x8,140x8,160x8,170x7
Cable Row CG: 170x8,180x8,180x8
Seated DB OH Ext:3x10 @ 70,80,90
Seated Dip Machine: 3x10 @ 270
Skulls: 70x12,70x12,70x15(extra rest someone was talking to me)
Superset
Tri Ext: 3x12 @ 110
Rev Grip Tri Ext: 3x10 @ 70
Abs
Superset
Cable Crunches(rope):3x15 @ 130
Oblique Crunches:3x15 @ 90
HLR :3x10
Cardio: 20mins treadmill 4mph @ 12% incline
Yesterday was Week 2 Day 13 is Legs and bi’s.Not a bad day overall,but I really felt all of my 45+ years yesterday.Knee was aching,shoulder was aching,elbow was aching! But a good workout none the less.Yesterdays results:
Hack Squats:185x12,205x12,225x12,275x10
Leg Ext: 160x15,195x15,170x15,12
Seated Leg Curl:4x10 @ 130,140,150,160
Seated Calf:3x15 @ 135
Standing Calf:150x20,150x15,130x15
Cable Curls:110x15,120x12,12
Alt Cable Curls:3x12 @ 40
Rev Grip Curl:3x12@ 40
21’s: 3 sets with BB
Super Set Abs
HLR:3x10
Cable Crunch:3x15@ 130
Oblique Cable Crunch:3x15 @ 90
Today is rest day which will involve ice lots of ice.Knee and elbow are pretty sore today…
May switch up days next week.hate doing chest on mondays so I may just start with back/tri’s.We’ll see…
Work this week has changed my 6 day split into a 4 day.So sunday and Monday were rest days.Today was week 3 day 16.Chest and shoulders
BB Bench: 5x5 @ 225
Incline BB Bench: 5x5 @ 165
DB Press: 5x5 @ 80
DB Fly: 5x5 @ 60
Cable Fly(low pulley): 4x8 @ 50
BB Shrugs: 5x5 @ 295
Seated DB Press:4x8@ 50
Seated Side Raise: 4x8 @ 22.5
Rev Incline Fly: 4x8 @ 27.5
Front DB Raise: 4x8 @ 27.5
Cardio 20 mins stair master level 9
today was week 3 day 17 legs/bi’s Pretty good day:
Leg Press: 5x5 @ 580
Hack Squats:5x5 @ 205
Leg Ext: 4x8 @ 190,205,220,235
Seated Leg Curl:4x8 @ 140,150,160,170
Seated Calf:135x12,180x10,225x8,270x6
Standing Calf:190x12,210x10,230x8,250x6
BB Curl : 5x5 @ 105
Hammer Curl: 4x8 @ 40
Rev Grip Cable Curl: 3x12 @ 40
Preacher:45x12,55x10,70x8,80x7
Abs
HLR 3x12
Superset
Cable Crunch: 3x15 @ 130
Oblique Crunch: 3x15 @ 90