50th year PRs
Cliffs: I'm 50 later this year and am challenging myself to set as many lifetime PRs as I can
tldr
49yo male. 6ft, 90.5kg
I'm doing 4 pumps of gel, whatever does that is. Hmm, not sure about blueV, I kind of like the idea of Cialis but maybe V is better. I haven't even talked to my doctor about either, I mainly just want to feel better day-to-day and not feel like I've slept 4 hours seemingly no matter what I do.
I pop 500mg of V before most roots and it really is great as an aide for sport sex. No side effects and it delivers every time.
100% recommend
Light leg day
Leg extension 4x12-89kg
Leg curl 3x14-54kg
Front squat 3x5-60kg
RDL 3x8-80kg
Hip thrust machine 3x15-140kg
Tricep push down 3x9-38kg as with
Tricep extension 3x15-24kg
Dips 1x15
Weighed in at 82.1 this morning. Down just under 2kg. Definitely have less energy/staying power in the gym with the diet but don’t mind - hoping to drop another kg over the next two weeks and then will probably look to maintain at 81 over Summer, unless the manorexia kicks in and I try to drop below 80
Fri rest day
Sat Pull
Wide Grip pull down 3x11-87kg
Close Grip pull down 3x2-87kg
Chest supported wide grip row 3x11-140kg
Chins 3x10 ss with
Barbell Curl 3x110-30kg
Shrugs 3x115-150kg
Seated DB Curl 2x10-15kg
Sun am 90min walk
Mon am
DB Bench 10,10,8,8-32.5kg
DB Flye 3x10-22.5kg
Dips for chest 18,15
Face Pulls 2x15-21.5kg
Barbell Press 2x6-45kg
seated DB Press 3x7-25kg
DB Front raises 1x10-12.5,1x10-15
annoying session as gym was crazy busy for a Monday morning and a lot of my first choice things weren't available
Weds am Light leg day
leg extensions 4x10-89kg
leg curls 3x12-53kg
leg press 3x10-250kg
hop thrust 3x15-150kg
front squat 2x8-40kg
tricep push down 3x12-35kg ss with
tricep extension 3x12-24kg
dips 1x20
Pull Day
Pull Ups 12, 12, 10
chest supported close grip hammer row 3x9-150kg
chest supported wide grip hammer row 2x11-130kg
shrug 3x12-160kg
chins 2x10 ss with barbell curl 5-5-5 30kg
barbell curl 7,7,7-35kg
concentration curl 3x20-20
preacher curl 1x10-40kg
Press
DB Bench 8,7,7-35kg
DB High Incline Bench 9,9,10-30kg
Machine Flye 2x12-68kg
seated DB Press 2x8-25kg
seated DB Press with hands at 90 degrees 2x12-20kg
Face Pulls 7x15-21kg (in ss with benching)
Huge all day/ late night boozing and PEDs yesterday so took it very easy today
Leg extension 3x10-78kg
Leg curl 3x12 54kh
Hip thrust 3x15-120kg
Skillcrushers 3x10-42.5kg
Mon rest day
Mon night, 60 min walk
Tues Pull
wide grip pull downs 11,11,10-87kg
close grip pull downs 10,10,10-87kg
seated wide grip hammer row 2x8-140kg
seated close grip hammer row 2x10-140kg
face pulls 1x15-21kg
chins 3x10 ss with
barbell curl 3x13-30kg
preacher curl 2x10-42.5kg
Weds pm I did a quick assault bike interval session at the gym - was too hot and too many flies out to go for a walk
Thurs am Push. Trying a slightly different schedule with lower weight and 45-60 secs between sets
Incline DB Bench 9,7,7,8-32.5kg
Flye 3x11-22.5
Dips 15,12,16
Flye Machine 3x9-61kg
DB Lat Raise 3x12-10kg
DB Front Raise 3x10-15kg
DB Press 3x10-20kg
Fri pm Arms
Seated Hammer Curl 3x13-15kg
Cable Preacher 3x12-24kg
Spider Curls 3x12-12.5kg (first time doing these and need to practice)
seated DB Tricep Extensions 3x10-12.5kg
Cable Push Down 3x15-28kg
Tricep Extensions 3x18-24kg
so I've decided to go full bro split and am gonna go from push pull legs to Chest/Shoulders, Back & Traps, Arms and then Legs...for a little while at least during Summer where I want to spend a little less time in the gym and also keep a little fresher by cycling through the body parts a little slower. For one reason or another, I've had less energy in the gym and less enthusiasm for training recently. IDK - huge amount of stressful **** happening family wise with Mother developing Alzheimers, ex wife constantly causing issues given ongoing alcohol relapses etc.
Need to work through a slightly different routine for Arms than this though
Sat am Legs
didn't have as much time for this as planned, so my first 'legs only' session didn't benefit from more sets/reps
Leg Curl 3x11-55kg
Leg Extensions 4x11-98kg
Leg Press 4x8-290kg
Hack Squat 3x8-100kg
Sun am 2.5 hour hill walk
Sun pm 45 min assault bike
legs a little sore this am but all good - am going to NZ on a 50+km 3 day trail hike in a few weeks so need to continue to get more km in my legs. Will prolly take a gym rest day today but do another walk this evening
Mon pm 60 mins wallk
Tues am Back
Wide Grip Pull Downs 3x11-87kg
Seated close grip row 3x8-85kg
Chest Supported wide grip row 2x9-130kg
Chest supported close grip row 2x11-130kg
Shrug 4x13-140kg
Back Extension 3x11-15kg plate
Sun am 2.5 hour hill walk
Sun pm 45 min assault bike
legs a little sore this am but all good - am going to NZ on a 50+km 3 day trail hike in a few weeks so need to continue to get more km in my legs. Will prolly take a gym rest day today but do another walk this evening
Who's the cardiobunny now?
My thigh gap is functional now, as I no longer get irritation during races!
Tues pm 40 mins cross trainer
Weds am Push
Incline DB Bench 9,8,7,6-32.5kg
High Incline Bench machine 3x10-60kg
Pec Machine 3x11-61kg
Dips 2x15
DB Lat Raises 3x14-10kg
DB Front Raises 3x10-15kg
seated DB Press 2x10-20kg, 1x10-22.5kg
trained with my son this am (he just turned 15). He wanted to train with me and I was keen, but tough to manage a 15yo boy. I trained him for a month when he first got the membership and he does things pretty much right, but not much positive attitude at 7am and I had to keep moving him through the sets and answering questions about when we were going to be finished. I get the feeling he doesn't train that hard on his own, which is fine...anything's better than nothing. But against that, I'd love him to see more progress etc which would help his sport as he's the small, weak white kid on a field full of very big guys these days
I remember the thigh chafing from when I was rowing. Tough for me now to realise I was happy 20lbs heavier. The extra weight definitely helped my rowing and it was enjoyable eating all those carbs, but I really don't need to be 200-205lbs again
