50th year PRs

medium leg day

leg extensions 3x10-50kg single leg
leg press 5x13-240kg
leg curl 3x12-20kg single leg
calf raises 3x15-145kg
tricep push downs 3x12-35kg ss with
tricep extensions 3x15-24kg
Dips 3x15

wide grip pull downs 3x11-87kg
close grip pull downs 3x10-87
chest supported seated isometric row 3x12-130kg ss with
Back Extensions 3x10
Myo set x4. 8 Chins 5 secs 7 30kg barbell curl 5 secs 7 30kg barbell curl
Myo set 40kg Preacher Curl 3x10reps 5 sec 5reps 5 sec 4reps

spent some time on the erg this morning

2x10mins at 1.59.9/500 then
4x250 1r at 1.34/500

probably need to start programming in advance a little more to get two rows in a week. I also walk for an hour a few times per week and if I can get 2 rows in then I feel like I'm doing as much cardio as I need for health and general life reasons...which is basically why I'm doing it.

I think my ideal plan is 5 weights, 2 rows and 2 walks....with 1 double day and 1 rest day.

forgot to post Sat - tune up 'glamour' day before big dance party where my shirt would be off

Incline DB Bench 3x8-32.5kg, 3x14-27.5kg
Flyes 3x15-22.5kg
Skullcrushers 4x12-45kg ss with
Close Grip Press 4x25-45kg
Preacher Curl 3x15-40kg

dance party was very good - a Ministry of Sound revival thing. Large amount of chems were taken, alcohol consumer and cigarettes chewed through. Really great fun...love doing this a few times per year and more fun because it was the first night out like this with the new GF and she loved it and we got on very well

was a mess Sunday after the excess and didn't train this am for recovery reasons and to watch the last round of the Masters

did 45 mins at lunchtime and trialled a higher rep leg day

leg curl 3x12-20kg single leg
leg press 20,20,23,23 -180kg
leg extension 3x20-38kg single leg
hip extensions 3x25-130kg
seated DB Press 4x12-25kg

really enjoyed the higher rep leg stuff and have a lot of soreness already. my plan is one of these in the rotation with one heavy day and one 'all single leg' day

went high reps again....got a real burn at the end of each set

neutral wide grip pull downs 4x17-67kg
neutral close grip rows 4x16-70kg
chest supported isometric wide grip row 3x17-110kg
3x8-8-8 Chins,30kg Barbell Curl,30 kg Barbell Curl
3x7-7-7 preacher curl 40kg

also have the most DOMS I've had in a while in my legs after yesterday

My new lady friend seems to be into dance music and clubbing. It will be interesting to she if she persuades me to take it up again; I'd probably choose diving, caving or climbing if left to me.

A little bit of everything is fun? 3-4 times a year is enough for me, albeit I listen to the music at the gym every day and I really love it

My gf is very healthy and fit and quite organic so it surprised me that she was keen to go and partake in the PEDs but it went really well and the sexy time was predictably awesome afterwards.

I’m really enjoying being with someone who wants to do different things and it’s made me realise what a tight ‘groove’ I’ve been in over the last decade. My ex was quite introverted and never wanted to try new things and I hadn’t appreciated how limited my activity had become.

Do you think you’d enjoy it still?

Probably.

I started to find recovery was an issue as I went into my thirties; I assume being in my mid-fifties it won't have improved... I did massively overdo things, and I suspect I will be a lot more moderate in my dotage.

The drugs aren’t as strong these days I don’t think.

I went quite hard on Sat but got 7+ hours sleep that helped. Didn’t feel brilliant but was ok on Sun and functioned well through the day. Then had dinner and a few drinks.
Felt mentally vacant most of Mon and didn’t get much work done tbh but felt ok enough to go to the gym early pm

So really, it was Monday where I felt it. I wouldn’t want to do that weekly or monthly but 2-3 times a year….yes please

high rep Push day wasn't quite as enjoyable, albeit I can feel the soreness in my pecs 2 hours later, so maybe it did work?

DB Incline 3x13,12,12-30kg, 2x15,14-27.5kg ss with
FacePulls 5x15-21kg (I do this mainly to release shoulders and avoid impingement issues when benching)
High Incline Machine Press 3x15-60kg
Pec Machine 3x20-47kg
Dips 3x14
Skullcrushers 3x12-40kg ss with
Close Grip Press 3x22-40kg

40 mins of light cardio today as basically a rest day.

Heavy leg day

Leg extension 4x12-47kg single leg
Leg flourless x13-20kg
Leg Press 5x10-300kg
Hack Squat 3x12-100kg
Seated DB Press 4x12-25kg

Leg press ****ing wiped me out. Had to lighten the hack squat and cut out the hip thrust/extensions. Had a viagra early in the morning and then about 3 coffees before training at 12 so maybe that was it, but I had the shakes for about 20 mins after I got home. Total hit to the system

Heavy back day a lot less taxing

Neutral wide grip pull downs 3x10-87kg
Neutral close grip pull downs 3x11-87kg
Seated Isometric wide grip row 3x10-140kg
Preacher Curl 3x10-45kg ss with
Hammer Curl 3x10-15kg

Rest day yesterday and 8 hours clean sleep last night.

Heavy chest day

DB Bench 9,8,7,6 -35kg
DB high Incline 3x12-27.5kg
Machine Flye 3x15-47kg
Tricep Push Down 4x11-36kg ss with
Tricep Extension 3x12-25kg
drop set finisher

higher rep leg day

single leg extension 4x16-40
single leg curl 3x19-20
leg press 4x20-220
seated DB Press 4x11-26kg

high rep pull day. I find this day hits the muscles hardest

neutral grip medium width pull downs 3x20-67
neutral grip wide pull downs 3x20-67
chest supported isometric rows 3x16-120kg
3x8 chins in a set with 8-8 barbell curls 30kg. 4 secs rest
preacher curls 3x12-40kg

third terrible sleep in a row and went to the gym, pretty much to feel better.

upper incline press machine 3x12-60kg
db bench 3x12-30kg
incline flye 3x12-22.5kg

all extremely mediocre and I didn't have the heart to do triceps at all. went for a swim in the ocean instead

Single leg curls 3x16-20kg
Single leg extensions 3x12-47kg
Leg Press 5x11-300kg
Hack Squat 3x12-100kg
Seated DB press 4x9-27.5kg

Did a mess around/feel good session today and really enjoyed it

5 min rowing warm up
Power cleans
5-40kg
5-60kg
3-70kg
3-75kg
2-80kg
2-85kg
stopped as the 85kg reps were ugly

3x12 of each in a tri set
Front raises 10kg
Lateral raises 10kg
Rear felt raises 10kg

3x20 shrugs 130kg

heavy pull day

medium width neutral grip pull downs 3x12-87kg
neutral grip close grip cable row 3x9-87kg
chins 3x10
facing away cable preacher row 5x12-24.5kg

Went to the gym to do a light 40 mins cardio/active rest but ended up doing a sprint interval at 85%. With a silly, 99% effort at end

10 min warm up at 2.04.8 and then

Looks painful! Nice work.

rest day yesterday after body showing signs of exhaustion - I forgot all about my testosterone supplements for 10 days and I think that made a difference? that and the aggregate of bad sleep due to a heady mix of demanding new girlfriend and work dramas

either way....felt better this morning and am now back on test

Incline DB Bench 3x9-32.5kg, 2x13-27.5kg ss with rope Facepulls 4x16-17.5kg
Machine Isometric Bench 3x12-80kg
Flye Machine 3x16-61kg
seated DB Press 3x9-25kg
lat raise machine 3x12

A couple of nudes for the fans. Have moved up ever so slightly in weight the past 4-5 months and now average about 82.3kg the past month after being 80.5-81.5 the previous 6. It's always easy to kid yourself that it's muscle but I think I'm a little fleshier around the middle and potentially at the top of my thighs

Am still happy with the condition but I do have to fight the inner manorexic who wants me to either a) really diet hard for 4-6 weeks to see what 78-79kg looks like or b) go hard for two weeks and then be a little more restrictive on an ongoing basis to get back to 80.5-81. And then the bigger advantage of b) would be to have a little more breathing space if I have a bad week or two

No leg pic - my quads are very definitely my ‘best’ and strongest body part relatively. From a training pov I am least happy with shoulders, albeit I think they look ok ish? Maybe traps could use some work? Back is second strongest (relatively as well as in reality) and ‘best’ body part but can’t really see that