Fantastic!
1 Like
My man, thanks for your diligent follows and likes.
1 Like
That is one hell of a set. Hat’s off to you!
1 Like
Today not an optimal day for pressing and push pressing, not really recovered from the last two days. But not much choice, because I am forced to skip the next two days. Didn’t have enough pop in my legs today to do anything special, but 100 for 3 was solid.
On the other hand, the DBs feel very light to me these days. 40 for 12 ties my PR. My theoretical 1rm is 58 kilo DBs, lol.
Ohp
Sunday, 11 June 2023 at 11.25
Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 60 kg × 3
Set 6: 70 kg × 2
Set 7: 80 kg × 2
Lat Pulldown (Machine)
Set 1: 40 kg × 8
Set 2: 50 kg × 8
Set 3: 60 kg × 8
Set 4: 70 kg × 8
Set 5: 80 kg × 8
Set 6: 60 kg × 15
Push Press
Set 1: 90 kg × 2
Set 2: 100 kg × 3
Seated Overhead Press (Dumbbell)
Set 1: 18 kg × 6
Set 2: 22,5 kg × 6
Set 3: 27 kg × 6
Set 4: 32 kg × 6
Set 5: 40 kg × 12
Set 6: 30 kg × 12
Set 7: 25 kg × 12
Strong - Workout Tracker & Gym Log
2 Likes
Bloody good work mate. Serious that is great squatting for anyone but especially good for a pensioner.
1 Like
Bit of a weird one today. Pulled 200 off the floor without problem, so went after 210. Couldn’t quite get me grip settled with the straps, and couldn’t even budge it off the floor. Oh well. Went on to destroy 140 for reps, that is a tie of a rep PR I believe.
Dead
Tuesday, 13 June 2023 at 14.47
Deadlift (Barbell)
Set 1: 80 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 5
Set 4: 140 kg × 3
Set 5: 160 kg × 3
Set 6: 180 kg × 1
Set 7: 200 kg × 1
Set 8: 140 kg × 17
Ab Wheel
Set 1: 11 reps
Pull Up
Set 1: 1 rep
Notes: 50 seconds
Seated Row (Cable)
Set 1: 34,02 kg × 12
Set 2: 40,82 kg × 12
Set 3: 47,63 kg × 12
Preacher Curl (Barbell)
Set 1: 11,34 kg × 15
Set 2: 11,34 kg × 15
Set 3: 13,61 kg × 15
Set 4: 13,61 kg × 15
Set 5: 13,61 kg × 15
Set 6: 13,61 kg × 15
Strong - Workout Tracker & Gym Log
4 Likes
Filthy. I love it
2 Likes
A fairly vanilla day. Feel like I should be able to do more on the topset. On the other hand, the backoffs are going great.
Afternoon Workout
Friday, 16 June 2023 at 14.29
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 57,5 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 92,5 kg × 3
Set 6: 105 kg × 1
Set 7: 115 kg × 2
Set 8: 100 kg × 8
Set 9: 95 kg × 8
Set 10: 90 kg × 8
Chest Dip
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 11 reps
Set 8: 12 reps
Set 9: 13 reps
Set 10: 14 reps
Set 11: 15 reps
Set 12: 16 reps
Strong - Workout Tracker & Gym Log
4 Likes
If I had known that turning 50 would mean a bunch of crazy PRs, I would have done it years ago. I really felt unfocused and pre-occupied today, but then smashed 170 a bunch of times. I think that must be a rep PR, I think I did 3 a few weeks ago but honestly I am struggling to keep track. Weird stuff. Pretty sure I can widowmaker 120 if I want to, but doing that after the topset today was a bridge too far.
Squat TM
Saturday, 17 June 2023 at 11.28
Squat (Barbell)
Set 1: 70 kg × 5
Set 2: 80 kg × 5
Set 3: 100 kg × 5
Set 4: 120 kg × 3
Set 5: 135 kg × 3
Set 6: 155 kg × 1
Set 7: 170 kg × 4
Set 8: 120 kg × 15
Calf Press on Seated Leg Press
Set 1: 30 kg × 15
Set 2: 40 kg × 15
Set 3: 50 kg × 20
Set 4: 60 kg × 20
Set 5: 67,5 kg × 30
Set 6: 40 kg × 40
Set 7: 40 kg × 40
Leg Press
Set 1: 61,23 kg × 10
Set 2: 102,06 kg × 10
Set 3: 142,88 kg × 10
Set 4: 183,7 kg × 30
Set 5: 142,88 kg × 40
Set 6: 102,06 kg × 50
Strong - Workout Tracker & Gym Log
5 Likes
On we roll. Press stuff was kinda meh…wanted to either double 110 or hit 90 for 10 and managed neither. Was super close on 110, but the failure left me weak.
And then I set like 3 PRs on the box jumps
Ohp
Monday, 19 June 2023 at 14.57
Overhead Press (Barbell)
Set 1: 30 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 5
Set 5: 70 kg × 3
Set 6: 80 kg × 2
Push Press
Set 1: 90 kg × 2
Set 2: 100 kg × 1
Set 3: 105 kg × 1
Set 4: 110 kg × 1
Set 5: 90 kg × 8
Seated Overhead Press (Dumbbell)
Set 1: 18 kg × 6
Set 2: 22,5 kg × 6
Set 3: 27 kg × 6
Set 4: 32 kg × 6
Set 5: 36 kg × 8
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps (42 inches, rep PR)
Set 7: 3 reps (43 inches, absolute PR)
Set 8: 1 rep (44 inches, absolute PR)
Notes: 30,32,35,38,40,42,43,44
Handstand Push Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Strong - Workout Tracker & Gym Log
5 Likes
Fully went into the deadlift session today planning to go a bit easy. Right. I made up for last weeks dumb failure at 210, and then set a rep PR at 160 instead.
Dead
Tuesday, 20 June 2023 at 15.16
Deadlift (Barbell)
Set 1: 80 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 5
Set 4: 140 kg × 3
Set 5: 160 kg × 3
Set 6: 180 kg × 1
Set 7: 200 kg × 1
Set 8: 210 kg × 1
Set 9: 160 kg × 13
Preacher Curl (Barbell)
Set 1: 15,88 kg × 10
Set 2: 15,88 kg × 10
Set 3: 18,14 kg × 10
Set 4: 18,14 kg × 10
Set 5: 18,14 kg × 10
Set 6: 18,14 kg × 15
Set 7: 18,14 kg × 10
Muscle Up
Set 1: 2 reps
Lat Pulldown (Machine)
Set 1: 40 kg × 8
Set 2: 50 kg × 8
Set 3: 60 kg × 8
Set 4: 70 kg × 8
Set 5: 80 kg × 8
Set 6: 60 kg × 15
Strong - Workout Tracker & Gym Log
5 Likes
Still smashing it I see. Quality
1 Like
Had an unscheduled pulling day yesterday, which I don’t really do any more…just did it to appease the boy, who wanted to go. Kept it easy.
Afternoon Workout
Thursday, 22 June 2023 at 15.28
Seated Row (Machine)
Set 1: 20 kg × 20
Set 2: 20 kg × 20
Set 3: 20 kg × 20
Set 4: 20 kg × 20
Set 5: 30 kg × 20
Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Iso-Lateral Row (Machine)
Set 1: 22,68 kg × 8
Set 2: 22,68 kg × 8
Set 3: 43,09 kg × 8
Set 4: 43,09 kg × 8
Set 5: 63,5 kg × 8
Set 6: 63,5 kg × 8
Set 7: 83,91 kg × 8
Set 8: 83,91 kg × 8
Set 9: 63,5 kg × 20
Set 10: 63,5 kg × 20
Set 11: 43,09 kg × 25
Set 12: 43,09 kg × 25
Strong - Workout Tracker & Gym Log
Walked up the incline
2 Likes
Actual work for today was chest. For some reason my chest and shoulders have been very slow to recover this week, so I feel tired, sore and weak. Also no spotter, so no heroics on the topset. I bumped up the backoff sets yet again, but honestly this was a bit too hard. Or at least it was this week, I will probably repeat it next week for a fairer assessment.
Afternoon Workout
Friday, 23 June 2023 at 14.57
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 57,5 kg × 5
Set 3: 70 kg × 5
Set 4: 85 kg × 3
Set 5: 92,5 kg × 3
Set 6: 105 kg × 1
Set 7: 115 kg × 1
Set 8: 102,5 kg × 8
Set 9: 97,5 kg × 8
Set 10: 92,5 kg × 8
Muscle Up
Set 1: 3 reps
Strong - Workout Tracker & Gym Log
3 Likes
Absolutely dragging ass today, just didn’t feel like it. Too much on my mind, not enough sleep, too much beer. Still hit 2 rep PRs (er…3 I guess), but whatever. I felt like that since I said last week I could widowmaker 120 that I should probably prove it, lest you bitches call me on it. Wasn’t a big deal, had a couple more in the tank for sure.
Squat TM
Saturday, 24 June 2023 at 12.35
Squat (Barbell)
Set 1: 70 kg × 5
Set 2: 85 kg × 5
Set 3: 100 kg × 5
Set 4: 120 kg × 3
Set 5: 135 kg × 3
Set 6: 155 kg × 1
Set 7: 175 kg × 2 (rep PR)
Set 8: 120 kg × 20 (rep PR)
Calf Press on Seated Leg Press
Set 1: 30 kg × 10
Set 2: 40 kg × 10
Set 3: 50 kg × 10
Set 4: 60 kg × 10
Set 5: 67,5 kg × 40 (rep PR)
Leg Press
Set 1: 61,23 kg × 10
Set 2: 102,06 kg × 10
Set 3: 142,88 kg × 10
Ab Wheel
Set 1: 10 reps
Strong - Workout Tracker & Gym Log
Hit the bag a bit at the end.
5 Likes
Shoulder day. Focus slowly shifting over to the DBs. I hit 40x12 again, need to figure out how to make some kind of incremental gain from there, but moving up to the 42s literally is insane.
Another PR on the box.
Ohp
Monday, 26 June 2023 at 15.09
Overhead Press (Barbell)
Set 1: 30 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 3
Set 5: 70 kg × 3
Set 6: 80 kg × 2
Push Press
Set 1: 90 kg × 2
Set 2: 100 kg × 1
Set 3: 110 kg × 1
Seated Overhead Press (Dumbbell)
Set 1: 18 kg × 6
Set 2: 22,5 kg × 6
Set 3: 27 kg × 6
Set 4: 32 kg × 6
Set 5: 36 kg × 6
Set 6: 40 kg × 12
Set 7: 27 kg × 15
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps (PR at about 44.5 inches)
Notes: 30,33,36,40,42,43,44.5
Strong - Workout Tracker & Gym Log
2 Likes
Still pressing the world away I see. Nice
1 Like
Plodding onwards. Slept poorly, nearly skipped today. Wasn’t even sure I could pull 200 off the floor today…and then I tripled it. Not even sure I have ever doubled it before, so that is a rep PR. Got some good MUs in as well, things are feeling easy at the moment.
Dead
Tuesday, 27 June 2023 at 15.06
Deadlift (Barbell)
Set 1: 80 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 5
Set 4: 140 kg × 3
Set 5: 160 kg × 3
Set 6: 180 kg × 1
Set 7: 200 kg × 3 (rep PR)
Set 8: 100 kg × 20
Muscle Up
Set 1: 4 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 5 reps
Set 6: 2 reps
Strong - Workout Tracker & Gym Log
Bit of work on the heavy bag, and then a short, fast walk up the incline
4 Likes
Yesterday’s work was some boobies. Suddenly, 115 felt pretty light, I think this ties my rep PR. The backoffs more or less confirmed I am going to heavy with them, the reps at 105 were shitty.
Afternoon Workout
Friday, 30 June 2023 at 14.16
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 57,5 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 92,5 kg × 3
Set 6: 105 kg × 1
Set 7: 115 kg × 4 (rep PR or a tie)
Set 8: 105 kg × 8
Set 9: 95 kg × 8
Set 10: 85 kg × 8
Muscle Up
Set 1: 3 reps
Set 2: 3 reps
Chest Dip
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 30 reps
Strong - Workout Tracker & Gym Log
3 Likes
And then today was squats. Not super happy…175 was okay, but I chickened out a little on 180 and did not go deep enough. Decided to forego repping, because I wasn’t really feeling it, so just went to the leg press instead…little PR there, but it was low hanging fruit.
Squat TM
Saturday, 1 July 2023 at 12.03
Squat (Barbell)
Set 1: 65 kg × 5
Set 2: 85 kg × 5
Set 3: 100 kg × 5
Set 4: 120 kg × 3
Set 5: 135 kg × 3
Set 6: 155 kg × 1
Set 7: 175 kg × 1
Set 8: 180 kg × 1
Leg Press
Set 1: 61,23 kg × 8
Set 2: 102,06 kg × 8
Set 3: 142,88 kg × 8
Set 4: 183,7 kg × 8
Set 5: 224,53 kg × 8
Set 6: 265,35 kg × 8
Set 7: 306,17 kg × 8
Set 8: 347 kg × 8 (PR)
Set 9: 265,35 kg × 15
Set 10: 224,53 kg × 15
Set 11: 183,7 kg × 15
Set 12: 102,06 kg × 25
Muscle Up
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 4 reps
Set 6: 4 reps
Strong - Workout Tracker & Gym Log
3 Likes