50th year PRs

Push

really annoying session where it was almost impossible to get onto anything I wanted. My fault for doing a push day on a Monday evening I guess

DB Bench 8,6,6-37.5kg
DB Bench 10,12,9-32.5kg
Seated DB Press 3x10-22.5kg
DB Front Raises 3x12-15kg
Lat Raise machine 1x12-39, 1xdrop set 12-39,12-32,8-25

only 5 hours sleep as Ilostmyfckingcarandhousekeys and my lower back was super tight this am

Pull day

wide grip pull downs 3x10-87kg
seated close grip row 3x11-77kg
chest supported wide grip hammer row 3x12-130kg
10 mins lower back stretching
preacher curl 4x15-40kg

meh, all fine. Need to find my keys

D'oh! I was leading some beginners on a caving trip recently. I took the scenic route to one of the cave, walking along a stream - it was hard going.

I realised at one point I had lost my car keys. We retraced our steps as and fortunately it was in the stream, about 5 minutes away. It still worked.

found the keys - in a jacket pocket of course. Wish I'd looked there to start with

yesterday did 40mins on cross trainer in am and then 60 min hill walk in evening

40 min session yesterday evening.

leg extensions 3x12-87kg
leg curls 3x12-53kg
leg press 4x9-310kg
hip thrust/extension 3x20-140kg

sleep has been elusive this week. 5 hours again last night and as a result, didn't feel like training, but did

DB Bench 8,7,7-37.5kg
Incline DB Bench 14,14,12-30kg
Flye Machine 4x14-63kg

didn't have the heart for shoulders, but given I missed triceps yesterday, I'll do a shoulder and tris day after pull day tomorrow

heavy back day on Sat

Wide grip pull downs 1x13-87kg, 3x8-97kg
close grip pull downs 8,9,9-97kg
seated isometric wide grip row 3x10-140kg
shrugs 3x15-150kg
barbell curl drop set 4x7,7,7-40,35,30kg

rest day Sun with a long walk

50 mins on cross trainer

saw a holistic physio guy yesterday about ongoing issues with my knee. they haven't been that bad, but I'm doing a 3 day 55km mountain trek in November and I want it to be as strong as possible for that - really don't want the knee blowing up on day 1 of that.

he gave me some interesting exercises to do which I hope will help

lunge exercise 2x8
hip hinge exercise 2x8

single leg exercises
leg extension 3x12-47kg
leg curl 3x12-27.5kg
leg press 3x9-140kg
then
hip thrust machine 3x15-170kg
tricep push downs 3x12-38.5kg ss with
tricep extensions 3x12-28kg
dips 2x15

What kind of exercises?

Incline DB Bench 8,8,8,6-34kg
DB Bench 11,11,10-32kg
Incline DB Flye 1x12-24kg
Pec Machine 3x15-68kg
DB Front Raises 3x12-16kg
DB Lat Raises 3x11-12kg

not sure if these links will work

Exercise Ball Lateral Single Leg Wall Squat
https://au.physiapp.com/protocols/151752...

Static lunge
https://au.physiapp.com/protocols/151752...

Wide grip pull down 8,9,8-97kg
Close grip pull down 3x9-97kg
Chest supported wide grip hammer row 3x10-140k
Barbell curl drop set 3x7,7,7-40,35,30kg

Didn't work, but I get the gist; hopefully it does the trick!

day off yesterday as too busy. Perfect though as it meant heavy leg day on a Saturday morning while rested and with coffee

leg curl 3x12 -25kg single legs
hack squat 4x10-120kg
leg press 4x9-320kg (I think this is a weight pr? not sure)
hip extension 3x15-160kg

too tired to do triceps

90 min walk yesterday morning.
aborted push session in the afternoon

15 min knee mobility exercises
DB Bench 7,7-37.5kg, 3x13-32.5kg

got a call from my daughter at this point to tell me that there was water coming through a leak in a window frame during a mega rainstorm, so headed home

this am, did a make up session....Shoulders & triceps from what was missed the past two days

seated DB Press 5x12-25kg
DB front raises 3x10-17.5kg
Lat raise machine 3x12-46kg
3x12/12 tricep push downs 38kg/tricep extensions 24kg
dips 15,20,18

snuck into the gym last night for some extra cardio

pull this morning

wide grip pull downs 3x11-87kg
close grip seated row 3x9-87kg
chest supported hammer row 3x12-140kg
chins 3x8 ss with barbell curls 3x12-30kg
preacher curl 1x12-40kg

I stopped after one set as I managed to pinch a nerve in my back....probably stretching over the preacher set up but...a new tweak/injury. Always good to know I'm still learning new things at the ripe old age of 54

50 mins cardio at gym. actually quite enjoy the cross trainer, if I'm listening to the right music. can't face the erg any more

45 min walk last night.

light leg day today

3x7 lunge rehab exercise
3x7 med ball hip hinge rehab
leg extension 3x12-47kg single leg
leg curl 3x11-25kg single leg
leg press 5x15-260kg
tricep kick backs 1x10-8kg DB
tricep push down 3x11-38kg ss with
tricep extension 3x14-28kg

Fri night push

DB Bench 2x7-37.5kg
DB Incline Bench 3x10-32.5kg
Machine Flye 3x16-53kg
DB Press 3x11-22.5kg
Lat Raise Machine 3x16

Sat am pull

medium grip pull down 3x11-90kg
seated one armed cable row 3x10-35kk
chest supported close grip row 3x9-160kg
barbell shrugs 3x12-120kg
barbell curl 4x14-30kg
seated hammer curl 3x11-15kg DB

am flying up north for some winter sun for 4 days on Weds, so will try to train every day, definitely have Weds as a rest day and then mince around in the hotel gym as a deload for the other days

Leg curls 3x11-27.5kg single leg
Leg extensions 3x11-47kg single leg
Leg Press 4x10-330kg heaviest I’ve ever lifted so good to be able to get 10 reps
Skullcrushers 3x12-45kg ss with
Close grip press 3x22-45kg

did an hour walk yesterday evening

Push this am

DB Bench 3x8-35kg
DB High Incline 3x11-30kg
DB Flye 3x12-22.5kg
DB Front raises 3x11-17.5kg
Lat Raise machine 3x12

30 mins cardio last night

Pull this am

wide grip pull downs 4x13-87kg
close grip pull downs 3x11-90kg
chest supported hammer wide grip row 3x12-130kg
shrug 3x15-150kg
chins 3x8 ss with
barbell curl 3x12-30kg
concentration curl 1x20 with the bar as a finisher

flying up north to get some sun for 4 nights tomorrow. body is in need of a rest day or two. We will see if I allow myself to do that! The hotel gym looks terrible with a small rack of dumbbells...guessing not even 20kg as the heaviest ones... and a few cardio machines.

So maybe I can just go and do some cardio in there each day, or maybe I can find a gym in town. And then aim for a ton of steps as I like walking around new places.

two days off, which were much needed. Went for 75 min walks both days but no gym

managed a push session in the hotel gym - 20kg DBs the max and 4 random really old nautilus machines plus the standard cardio things, neither of which i used

DB Bench 3x30-20kg
Incline (high) DB Bench 3x25-20kg
Incline (low) Flye 3x15-20kg
seated DB Press 3x15-20kg
DB front raises 3x10-16kg

another hotel gym session.

10 mins on cross trainer
3x11-one legged leg curls 25kg
4x12 leg press 92kg which was the max on a super archaic machine
4x8 one legged DB RDL 16kg DBs
4x10 cable rows 75kg
3x12 seated DB curls 16kg

meh, all fine