50th year PRs

did 40 mins light cardio last night in lieu of a walk - it was raining hard and I didn't have the minerals for it

really annoying session this morning where the gym was busy and there were random muggles using the equipment all over the place, so my order got all messed up. Had to start with leg press which isn't ideal at all and required 4 warm up sets, even though it was light/high rep day

leg press 4x20-220kg
leg curl 2x16-20, single leg then 1x15-46kg both legs
hip thrusts 3x23-130kg
leg extensions 3x16-82kg - tried these with two legs too
ezbar skullcrushers 3x9-45kg ss with
ezbar close grip press 3x20-45kg
DB tricep kickbacks 2x10-7.5kg - first time ever doing these I think? quite liked

Now I'm jealous and sad.

I feel like posting some of your own nudes might make you feel happy?

high rep pull day

wide neutral grip pull downs 3x17-77kg
close neutral grip pull downs 3x15-77kg
chest supported hammer high row 3x14-70kg

3xtriset of 8 chins rest 3 secs 8x30kg barbell curl rest 3 secs 8x30kg barbell curl
barbell concentration curls 3x20-20kg

That's a big time negatory, good sir; perhaps when I crawl to Evo in shame and have him coach me.

I keep flirting with the idea of the same thing. Can’t quite pull the trigger because I don’t think I will have the discipline to follow his prescriptions

went away for the weekend with the Brazilian who really is gloriously keen for nighttime activities but...the exertions do take a toll. We managed a 2 hour hill/mountain walk on Sat but no training and I was predictably tired on Sun on my return

Managed a half length Push session on Sun pm but ran out of steam quickly

DB Bench 4x8-35kg
High Incline DB Bench 3x12-27.5kg
seated DB Press 3x11-22.5kg

Semi heavy leg day, but done in the late pm so got the annoying after school/work crowd which made access to machines a challenge. I almost had to squat but thankfully managed to avoid

Leg curl 3x14-48kg
Leg Press 4x10-300kg
Hack squat 3x12-100kg
Leg Extension 3x13-89kg
Dips 15,15,20,20

wide neutral grip pull downs 3x13-77kg
close neutral grip pull downs 3x12-77kg
seated wide grip row 3x14-67kg
back extensions 1x12
chins 3x8 ss with barbell curls 3x8-8 with 3 sec pause
facing away cable curl 3x16-21kg

very long travel day yesterday- up at 3.40 and home at 10, so couldn't train. Woke up with a slight lower back tweak so played it very safe at the gym today and did an all machine session which was highly unsatisfying

Hammer flat bench 4x11-80kg
Smith Machine bench 2x10-75kg (this felt terrible - no idea how people use the machine)
upright Bench machine 3x12-80kg
Lat Raise machine 4x12
seated Press machine 3x14 (also awful)

back still bothering me a tiny bit, so light leg day and waited til last to do leg press

leg extensions 4x15-84kg
leg curl 4x15-42kg
hip/glute thrust 3x20-140kg
leg press 4x20-210kg
tricep push down 3x13-38kg ss with
tricep extension 3x12-24kg

neutral grip pull downs 3x15-77kg
close grip pull downs neutral 3x14-77
chest supported hammer machine row 3x15-120kg
3x10 chins 7x30kg curl, 4 secs, 7x30kg curl
3x7/7/7 barbell curl - lower half, top half, full rep

Low incline DB Bench 3x9-32.5kg
Hugh Incline DB Bench 3x14-27.5kg
DB pullover 2x12-20kg (first time doing this in decades. Will try heavier next time)
DB Flye 3x12-22.5kg
Seated DB Press 3x9-25kg

leg curls 3x13-53kg
leg extensions 4x14-87kg
leg press 4x8-300kg
tricep push downs 3x13-35kg ss with
tricep extensions 3x13-28kg

am getting a vasectomy tomorrow afternoon. the doctor is saying 'two weeks rest' but there's no chance in the world I'll be inactive for that long. I'm gonna training again tonight and then again tomorrow am and then will take Weds and Thurs off for sure and then see how I go. Will listen to my body of course and won't do anything stupid, but will probably do light, very high rep 60% effort machine weights for a few days at least

You'll be fine, I reckon. I did a 15 mile hike 3 days after my heart surgery. (I read the release letter after that, and it may not have been completely in line with the recommendations. But I'm not dead yet.)

Do they even have frozen peas down there? Stay safe.

didn't have much time so did 25 mins rowing last night - 3km at 2.00/500 and then 3 very fast 250s with 1min rest inc a 1.25/500 final 250.

had to wake up early this am so that I could fit in breakfast and coffee in (or close to in) the 6 hour fasting window

neutral grip wide pull downs 13,11,11-87kg
neutral close grip pull downs 9,9,11-87kg
chest supported hammer wide row 2x12-120kg
chest supported hammer close row 2x15-120kg
facing away cable curls 4x13-25kg

all done now

sounds punchy - nice work! but yeah, I am a standard ignorer of these guidelines too....I once played a very important rugby game 4 days after a nose operation when I still had a stint up the nostrils - just didn't tell anyone.

but it's the crown jewels though....more important than a nose or heart!

ty and yep, I actually bought a new bag yesterday and took the precaution of drawing marker pen all over it so that I/we won't ever use them for eating. One time getting food poisoning after eating the peas that had been unfrozen/refrozen a few dozen times is enough!

vasectomy went pretty ok

am about 18 hours post op and feel pretty ok. have a throbbing in the area which is uncomfortable and that amplified to be 'pain' a few times. I'm walking in a slow shuffle but that might be partly psychological.

most pain probably came last night. The medicos advise wearing a relatively snug pair or undies to hold things in place and prevent any 'collisions'. I twisted around on the lounge and needed to rearrange the undies but then lost my hold on the elastic and they snapped back into place on top of one of my nuts. That wasn't much fun

I opted for quite a heavy sedation - you can do it with a strong local anaesthetic but I had zero interest in being aware of people cutting and scratching around the crown jewels so asked for what they call 'twilight' sedation. But in reality I was knocked out completely for the entire thing and came around in Recovery. Which i was happy about

an all female surgical team was a mild surprise and the main doc sharing her name with my ex wife...first and surname...was an unpleasant one!

I can already predict that there's zero chance I'm resting two weeks. will see how things go but the plan is to take today and tomorrow off totally and then perhaps do some very light upper body machine weights on Friday. I just can't face being totally inactive

back to the gym after 3 total rest days.

my man region feels pretty good, good enough that I did sexy time with the Brazilian last night which isn't GTO 3 days post vasectomy. the 'rest' range seems to be between 1 week to 3 weeks but I've always been more of a feel player than a math guy. prolly not a great idea tbh, but hey...

either way, kept it very light at the gym..prolly 60% of normal weights, so really just keeping things moving. I think the key is to avoid doing anything too strenuous in terms of abdominal tightening, so won't do lower body for a week and will stick to machines.

seated upright chest press 3x20-60kg
hammer bench machine 3x15-60kg
high incline press machine 3x15-50kg
flye machine 3x15-40kg
seated shoulder press machine 3x15 - meh

felt good and 'safe'. Shoulder press machine is truly terrible at my gym

Glad you're recovered.

This is purely anecdotal, but I feel like most doctors, physios, etc who don't exercise always prescribe way more rest than is necessary. I remember going to an obese physio once and when I asked him something about running, I thought to myself, he probably isn't qualified to answer this.

I now have a physio who runs a sub 3 marathon and he understands how important exercise is to us and he constantly says, do anything as long as the pain is less than a 2/10 during or upto 24 hours after.

I totally agree. Nutrition too. I remember seeing a hippy chiro/acupuncture guy when my torn and bulging disc first got identified. And he told me that I should try to never lift anything more than 40kg from the floor every again.

I did do quite a lot of reading for my particular procedure and I think the important thing is not to put any/much stress on the abs/groin muscles to ensure it can all heal properly.

half session again to ease my way back into it and basically chose weights and exercise to minimise risk.

wide grip pull down 4x20-57kg
chest supported hammer close grip row 4x20-100kg
preacher curl 3x15-40kg

quite an enjoyable push day, just doing things/using different machines until I feel comfortable going back to free weights. my clankers feel pretty much recovered tbh.

upright seated isometric chest press 5x18-70kg
dips for chest 3x15 ss with
flye machine 3x15-47
standing shoulder press on the seated isometric chest machine 5x15-60kg
dips for triceps 3x15