Pale's Over 50 Log

[paletwo]

Saturday - Muscle Rounds
Life Fitness Seated Row - 90 x 4,4,4,4,4, 16 - tried new machine - started too light

Hammer Strength High Row - 80 x 4,4,4,4,2, 70 x 4 - same as last time except this was the second exercise and not the first

Hammer Strength Chest Press - 60 x 4,4,4,4,3 50 x 4

Life Fitness Shoulder Press- 40 x 4,4,4,4,4, 5

Dumbbell Glute Bridge - 75 x 4,4,4,4,4, 20 - too light again - this are not working for muscle rounds so will switch to RDLs

Life Fitness Hip Adduction - 130 x 15 - first time doing these - worked up to somewhat hard 15

[paletwo]

Moved up to volume level 2

Oct 26 - Lower load - Upper pump
Life Fitness Leg Press - 230 x 17
Lying Leg Curl - 110 x 12
Life Fitness Leg Press - 250 x 16
Leg Extension - 145 x12
Standing calf raise - 190 x 15, 12, 11, 12

Cable fly - 35 x 25 ss Dual Pulley Row 60 x 20
Cable fly - 35 x 15 ss Straight Arm Lat Pulldown 40 x 21
Lateral raise machine 50 x 20 - 5 partial, 50 x 15 - 5 partials
Hammer curl 22.5 x 20 ss Triceps Pushdown - drop set - 50 x 14, 30 x 10

Oct 28 - Upper Load - Lower Pump
Lying T-bar row - 110 x 10
Lat Pulldown - 70 x 11
Lying T-bar row - 110 x 6
Dumbbell Bench Press - 55 x10
Dumbbell Fly - 20 x 15
Dumbbell Shoulder Press - 40 x 10
Dumbbell Lateral Raise 20 x 11
Leg Press - normal - 320 x 15
Leg Press - glute version - 270 x 16
Seated Leg Curl - 130 x 20
Single-leg Leg Extension - 60 x 22
Seated Calf Raise - 50 x 22

Oct 31 - Muscle Rounds
Seated Row Machine - 130 x 4,4,4,4,4,8
Dual Pulley Row- 70 x 4,4,4,4,4,3
Assisted Pull-up - 40 x 4,4,4,3, 55 x 4,4
Cable Chess Press - 70 x4,4,4,2 60 x 4,4
Lateral Raise Machine - 60 x 4,4,4,4,4, 6
Cable curl - 17 x 20
Tricep Extension Machine - 65 x 27
Leg Extension - 145 x 4,4,4,4,4,6
Hip Adduction machine - 160 x 20
Standing Calf Raise - 190 x 4,4,4,4,4,6
Crunches - 20

[paletwo]

Finished with a cruise and then 2 weeks off.

Well gyms are closed here so on working out at home… will be the 3 day full body plus a gap day based on @Christian_Thibaudeau articles.

My wife ordered a recumbent bike before the lockdown and I ordered a TRX kit for some variety in exercises and to do conditioning. I already had adjustable dumbbells and a bench from last lockdown.

[paletwo]

Gyms opened for a month and back to Fortitude- running it as an upper lower - with load and pump sets the same day - I was not recovering enough for full body 3 times a week.

Here are a post on it from Scott’s forum.

http://drscottstevenson.com/forum/thread-1529.html

[trucker23]

@paletwo

I’m following the James Grage TA2 Undersun Resistance Band workouts - which is bro split with 4-6 exercises per muscle group. The goal is do hard sets as much as possible to hit the ground running when gyms open up.

Hi, can you share your experience regarding the TA2 Resistance Band workout? Did you make serious gains? Thanks

[paletwo]

Basically barely maintained and found that when I returned to the gym I had to take it easy for a couple of weeks as most band exercises don’t work the bottom or stretch position and was sore.

To me to make gains with bands, I think you need to add in things like dips and pull-ups for upper body.

For legs I found the bands didn’t do anything for them.

[paletwo]

Updating for Transformation log - will be going for general health gains along with recomp.

Weekly will be doing the following on separate days:
Long endurance workout day - either indoor or outdoor cycling - Zone 2 cardio for 90 plus minutes

Leg training day
Quadriceps → Leg extensions + hack squats / leg press
Hamstrings → Seated Leg curls + glute ham-raises

Upper - Torso focus day
Bench press, incline press, shoulder press, lateral raise
Bent over rows, chin-ups, pull-ups, cable crossovers.
Push-pull method, go from bench press to chin-ups

Walrus training day
2 miles bike
10 rounds of
TRX pull-ups or row
Push up
Squats
2 miles bike

Upper arm focus - include Dips and chin-ups to hit more chest and back

[paletwo]

Last full body - Jordan Peters WORKOUT - was out of action for the beginning of December and then slowly geared up with full body workouts until I finally made 3 in a week and now will be doing an upper lower split per Jordan’s recommendation to drop frequency if joints were getting pissed which is 3 workouts a week for me.

Warm-up and then one all out set per exercise

1 Hammer Strength MTS Chest Press 50 per side x15
2 Life Fitness Lat Pulldown 105x15
3 Life Fitness Shoulder Press 55x12
4 Life Fitness Seated Row 120x15
5 Life Fitness Assisted Dip85x15 trying wide handles +85x5 narrow handles -.Narrow next
6 Life Fitness Lateral Raise 65x12
7 Triceps Pushdown 60x18
8 Hammer Curl 20x20
9 Life Fitness Seated Leg Curl 115x20
10 Life Fitness Seated Leg Press 270x12 - did 260 last time - sign that the 3 times a week is too much for knees
11 Life Fitness Leg Extension 100x20

[paletwo]

Not a great start … had a cold hit this week

I got in quick maintenance workout in … depositing pennies

[paletwo]

Another full body one in … probably do 1 more then switch to upper lower.

[paletwo]

Got in an hour and 35 minutes of zone 2 cardio split between the regular and recumbent exercise bikes at the gym while my daughter volunteered at a cat rescue.

Switched bikes as knees and butt can only last so long on the unergonomic bikes at this gym.

[paletwo]

Monday : 60 minutes zone 2 cardio on recumbent bike at home - 18.2 miles (allegedly)

PR for time at home … can usually handle another 40 minutes before I go stir crazy. I

[paletwo]

Tuesday lower body - basic 3 sets to form failure or 1 RIR.

Tried glute Han raise for the first time … played around with set-up etc for 2 sets

[paletwo]

Wednesday : Upper body - 3 sets close to failure after warmups

Talking today off - I usually don’t weight train 2 days in a row.

[paletwo]

Saturday:

70 minutes of zone 2 cardio on exercise bike

Added in ramping up to an all out 30 second push to get 34 seconds of over 90% of max heart rate to get some high intensity

I May add in 3 rounds of this occasionally

[paletwo]

Monday - lower body - some PRs hit

[paletwo]

Tuesday

1 hour zone 2 cardio on the recumbent bike at home

[paletwo]

Wednesday Upper Body B

[paletwo]

Saturday - lower body - crappy gym version

[paletwo]

Sunday before football zone 2 cardio - 61 minutes.