50th year PRs

am gonna try all 1 body part 1x per week for a while

seated DB Press 3x10-25kg
Barbell Press 3x10-40kg
Push Press 3x9-50kg
Lat Raise 3x14-39kg
Shrug 5x16-130kg
seated machine Press 3x12

quite enjoyed this

got this scan thing done yesterday.

Not entirely sure how much stock into it....basically had to stand barefoot on these pads for a few mins while also holding onto additional pads on handles...so nothing like the rigour of a DEXA but still...good results so we will obviously be happy with it.

BF% at 11.2 - I'd guess I'd be between 15 and 16 on a DEXA right now

Water level being high also doesn't surprise me - I feel like I've been holding onto a ton of water since I started TRT - I'm up about 3kg and I'm sure it isn't muscle and also my diet has been pretty good so not sure it would be fat.

only slight trauma was that I measured 182cm - have always been 183.5 in the past, so this is the first sign of age/shrinking.

continuing the 'all one body part' theme, it was chest day today

DB Bench 10,10,9-32.5kg pause
DB high Incline 10,10,11-27.5kg pause
Isometric bench press 11,11,13-80kg
Machine Flye 4x18-54kg

all good

wide grip pull downs 3x12-70kg
neutral grip medium width pull downs 3x11-80kg
close grip row 3x11-77kg
chins 3x9
chest supported isometric row 4x11-120kg (2 close grip, two medium with)
isometric chest supported high row 3x11-80kg

19 sets in about 50 mins.

rest day yesterday. All arms today!

Barbell Curl 3x13-35kg
away facing cable curl 3x13
Preacher Curl 3x8-50kg ss with
Hammer Curl 3x9-15kg
ez bar Skullcrushers 3x10-45kg ss with
Close Grip Press 3x22-45kg
Tricep Push Downs 3x12-38kg ss with
Tricep Extensions 3x13-24kg
Dips 3x15

first time doing legs since I hurt my back 10 days go. Back is still a little tight so kept it very light.

All single leg other than hack squat

leg curl 4x10-20kg
leg extension 4x11-47kg
hack squat 3x12-90kg
leg press 3x9-100kg
rear glute extension 3x11-75kg

I think this week will be the end of my '1 body part per day' experiment. It doesn't feel like enough work, albeit I am enjoying doing shoulders in particular, because it feels that they get left behind a little after chest on same day

seated DB Press 4x11-25kg
Barbell Press 3x9-45kg
Push Press 3x9-55kg
barbell shrug 1x18-90kg (stopped because it seemed to tweak my lower back)
DB lateral Raise 2x10-15kg

got the results of my annual blood test today and happy to get good results and pretty much an improvement across the board on last year

Blood Pressure 120 over 75
Vitamin D levels up from 105 to 130 (good range 50-140)
PSA up to 0.84 from 0.55 (healthy range 0.25-3). Doc says still excellent
Free PSA 18 is up a little from 15 but still at the lower end of healthy target range (range 10-60)
Thyroid function very good.0.79 down from 0.82 (healthy range 0.4-4)
Total Cholesterol has improved 5.2 down from 6.1 (goal range is under 5.5)
LDL down from 4.0 to 3.3 (goal is under 3)
HDL 1.5 up from 1.4 (goal is to be over 1)
Non HDL Cholesterol is 3.7 down from 4.7 (goal is to be under 4)
Triglycerides now 0.8 down from 1.6 (goal is sub 2)
Iron levels good 20.5 down from 23.3 (goal 5-30)
Ferritin has improved a lot now 232 from 395 (health range is 30-300)
Blood sugar level has improved 35 from 38 (goal range 20-38)

so really...LDL now the only one outside the healthy target range, despite showing good improvement. I'm surprised about this improvement as I was warned that test supplementation often increase cholesterol.

two follow up appointments. Am going to get a Heart Calcium score which doc says is standard test and am going to a clinic to look into getting the snip

lastly...I got the doc to hut me up with a Viagra prescription - which I've never had before. New Brazilian GF is very demanding (brag intended), so am interested to see how it works

Yesterday

Wide grip pull downs 3x11-80kg
Isometric chest supported close grip row 3x13-140kg
China 3x10
Neutral grip high row 3x11-77kg

Today. Hungover

DB Bench 8,7,7-35kg
Low Incline bench 3x10-30kg
High incline Flye 3x8-25kg
Isometric bench press 3x12-70 pause sets

Meh, all fine. Back is finally better which is great and means I will go back to my normal 3day split from next week

Barbell Curl 4x12-37.5kg
Preacher Curl 3x8-45kg ss with
Hammer Curl 3x12-12.5kg
Skullcrushers 3x11-45kg ss with
Close Grip Press 3x22-45kg
Tricep Push Downs 3x12-35kg ss with
Tricep Extensions 3x12-24kg
Dips 1x15

lightish leg day again and really enjoyed it.

all single leg apart from hack squat

leg extensions 4x14-47kg
rear glute extension 3x13-65kg
leg curl 3x12-20kg
leg press 3x10-100kg
hack squat 4x14-90kg

rest day yesterday - did a 60 min walk in the morning and another, shorter walk in the pm but no gym.

back on Push, Pull Legs (+tris) for a while

DB Bench 11,9,8,8 - 32.5kg
DB high Incline 10,10,9 - 27.5kg
Flyes 3x11-22.5kg
seated DB Press 1x8-25kg, 2x11-22.5kg
Lat Raises 3x13

am weighing in consistently 1kg heavier the past month than I was the previous 3 months and that means 2kg heavier than I was 6 monnths ago. Can't decide if my TRT and upping my protein has added muscle of if I'm just holding more water/adding a little fat back on.

Because I weigh myself most days on waking and was focused all of last year on dropping the kgs, this feels llike a problem....albeit given I'm trying to add some muscle...it shouldn't feel like one. IDK, manorexia ITT. I know I'm still in very good shape, but I'm just very conscious of not slowly putting bad weight back on

I think given I had that body scan a few weeks ago, I should just do one of them every few months to compare the composition scores and adjust/worry about it at that point.

leg curls 2x13-20kg single leg
leg extensions 3x14-47kg single leg
leg press 4x11-250kg
hip extension 3x14-150kg
ez bar skullcrushers 3x12-45kg ss with
ez bar close grip press 3x30-45kg
dips 25,20

missed my slot this morning and a really shitty work day, so went to do something quick at 6pm and just decided to hurt myself/get some endorphins going.

Rep 5 had me on my back for about 3 mins. Haven’t done cardio for about 4 weeks so I knew this would hurt and it did

Horror sleep - 4 hours max. Went to gym anyway because **** it, I was already awake

Cheat supported isometric rows 3x10-140kg
Close grip cable row 4x11-77
Wide grip pull down 3x11-77
Preacher curl 3x11-45 ss with
Hammer curl 3x12-14kg

came down with a bug on Tues afternoon. Didn't get too bad but bad enough to take Weds and Thurs away from the gym. Was due a rest day anyway, so only really missed one day, which would probably do me some good

not feeling great but needed to do something, so did a half session today

all single leg

leg curl 4x10 20kg
leg press 4x11 120kg
leg extension 3x15 40kg

then

ez bar skullcrusher 3x11-45kg ss with
ez bar close grip press 3x25 - 45kg

happy to get something in

also did a lighter session Sat as still not all the way recovered.

DB Bench 11,10,9-32kg
Incline Flye 3x11-25kg
Super Incline Isometric Press 11,11,13-65kg (this hit shoulders more I think)
Lat Raise Machine 3x13

all good. also took a day off on Sun after a boozy day and then a lot of action with the new GF...great fun and good for the soul, but OMG I'm out of shape for the all night sexy time

feeling rested and 95% recovered now so planning a full week of training

Jesus Christ...slept in this morning to catch up on the weekend (9.5 hours...felt ****ing groggy all day) so went to the gym at 5.30pm on a Monday. Just ****ing packed and actually ran very well to be able to mainly do what I wanted to do

Wide Grip pull downs 3x13-77kg
Close Grip pull downs 4x11-87kg
Chest supported Isometric row 3x11-130kg
Back Extensions
Chins 3x8 superset with
Barbell Curl 3x8-pause-8 30kg (this was a fun combo)
Preacher Curl 3x7-50kg - too heavy and should have taken weight off but was sharing the bar and couldn't be ****ed.

still...got a decent session in

early am and a lovely empty gym

leg curl 4x11-20kg single leg
leg extension 3x13-47kg single leg
leg press 3x11-250kg
glute extension 3x11-70kg
tricep push downs 4x12-38kg ss with
tricep extensions 4x13-24kg

DB Bench 8,6-35kg, 10,10,8-30kg
Seated Incline Press, 3x11-80kg
Flye Machine 3x13-54kg
Seated DB Press 10,10,11-22.5kg
DB Lat Raises 3x30-10kg

did something different today to mix it up. 10 sets of 10 reps per exercise with 60 secs rest

10x10 Pull Downs 60kg
10x10 close grip rows 62kg
10x10 cable curls facing away 20kg

quite enjoyed it

quick sprint row on Fri evening after another terrible sleep. 2k warm up 5x250m 1r at 1.33.9/500 average

sleeping pill and 9 hours sleep last night was magic. this am

leg extensions 3x11 singles each leg 47kg
leg curl 3x10 singles each leg 22.5kg
hack squat 3x11-130kg
leg press 4x12-260kg
hip thrust machine 3x13-170kg

ezbar skullcrushers 3x11-45kg ss with
ez bar close grip press 3x30-45kg

tired today after a big and long night and went to the gym without a plan. Started doing a Pull workout and got about 2 sets in before I realised it wasn't a Pull Day. Lost some heart as a result

neutral grip medium width pull downs 3x10-87kg
seated isometric chest supported close grip rows 3x11-140kg
barbell curls 3x12-40kg

meh. did something. not much. need a rest day

rest day yesterday and felt great this morning

DB Incline 8,7,6-32.5kg, 2x11-27.5kg
Isometric Bench 3x11-70kg pause reps
Seated high incline machine 1x12-70kg
Cable Crossovers 1x12
Flye Machine 3x13-54kg
Barbell Press 3x9-40kg
Lat Raise 3x15-10kg

thought I'd try cable crossovers but..while I felt quite a good contraction on my pecs, I also felt a lot of discomfort in my elbows. Might play around with different angles to see if I can find something that works.

On my pressing movements, I've slightly shortened the ROM both at the bottom and at the top to maintain the contraction in the muscles and I must say I find it's really helped