50th year PRs

Tues pm 30 min on cross trainer

Weds am Back

wide grip pull downs 3x10-87kg
close grip pull downs 3x9-87kg
chest supported close grip hammer row 3x11-140kg
shrug 3x15-140kg
back extensions 3x12-15kg

all good, except all 3 pull up bars (which are over squat racks) were in use, so couldn't do my chins.

have kept the weight off since being sick last week - was 80.8kg again today. am now certain that the TRT adds at least 2kg of water to my body, almost immediately and I've chosen not to go back on it. Manorexia FTW but I'm not sure how much it's helping me in the gym or in terms of body comp or general walking around vigour, so I'm choosing to look and feel a little less bloated.

I'll probably go back on in the New Year I think?

Weds pm 30 min cross trainer

Thurs am Arms

Chins (for biceps with close grip) 3x10
Barbell Curl 3x12-35kg
Seated Hammer Curl 3x11-17.5kg
Dips 18,18,20
Rope Push down 3x12-28kg ss with
Rope Extensions 3x12-24kg

thurs pm 30 mins cross trainer

fri am ocean swim

Sat am Push session

DB Bench 4x7-35kg
Incline (high) DB Bench 2x8-30kg
Flyes 3x9-25kg
seated DB Press 3x9-25kg
Lat raises 2x15-10kg

Sat pm - long and gruelling afternoon and evening at a dance party in 40 degree heat on the PEDs. very good fun. By step counter was up above 25k!

Sun did very little other than drink to make myself feel better

Mon pm 45 mins cross trainer followed by ocean swim. feel way better now

Tues am

wide grip pull downs 10,9,10-87kg
Close Grip Pull downs 8,8,9-87kg
chest supported close grip hammer row 3x11-130kg
back extensions 3x10-15
pull ups 1x8
close grip chins 1x8

all fine, although left elbow soreness is back

Weds am

Chins 1x12
Barbell Curl 3x13-35kg
seated hammer 3x10-17.5kg
Dips 22,18,17
EzBar Skullcrushers 2x10-45kg ss with
Close Grip Press 2x16-45kg
Rope Push Downs 2x10-28kg ss with
Rope Extensions 2x12-21kg

Weds pm 30 min cross trainer

Thurs am Push

DB low Incline 8,8,7-32.5kg
DB very High incline (almost a shoulder Press) 3x9-27.5kg
DB Press 3x7-25kg
Lat Raises 3x18-10kg
Front Raises 1x15-12.5kg

I'm really enjoying training within myself but training often and my body feels good. I'm in a good rhythm of eating well and not drinking as much alcohol too - the GF is very healthy and so that helps. Albeit occasionally I'd love her to say 'f it, let's get hammered'. but given the issues my ex had (and continues to have tbh - she's a ****ing nightmare and I've got all 3 of my kids full time), it's probably for the best

Have been off the testosterone for almost 4 weeks since I went to New Zealand and I don't feel like I've missed it physically, but I'm walking around 2/2.5kg lighter because of the lack of water retention. I've been consistently weighing 80.5 kg the past 3 weeks. The lowest I've ever weighed in the 20 years of tracking was 80.1, so there's a temptation to fast for a few days to see a 79. But maybe it'll happen anyway. IDK

so, I think I'll stay off the T. which is a bit of a problem because I've got a 6 month supply of the stuff in my apartment. I also have a 3ish month supply of HGH still from 4 years ago when I stopped doing that.

Maybe I might convince myself to do a combined cycle for 3 months to see what happens?

terrible sleep last night and I've been up since 3. as a result, went to the gym an hour earlier than normal but only had the heart for an 80% session

pull downs 3x10-77
close grip pull downs 3x10-77
chest supported wide grip row 3x10-130 kg
shrugs 3x14-140kg
back extensions 3x10-15kg

9 hours sleep!

Barbell Curl 5x18-35kg
Preacher Curl 3x10-47.5kg, last set did a drop set
Dips 25,25,20
Rope Push Downs 3x12-28kg ss with
Rope Extensions 3x12-21kg

had a big Saturday night, so went to the beach Sunday and took a rest day.

gnarly stuff happening in my old neighbourhood of Bondi last night - two gunmen shooting into a Jewish celebration from a bridge that I've walked over hundreds of times next to a playground my kids played in.

drank a bottle of red while watching the live coverage unfold. twitter really is undefeated for those kinds of things. didn't train this am but snuck into the gym at lunchtime for a Push session

low Incline Bench 3x8-32.5kg
high Incline Bench 11,10,10-27.5kg
seated DB Press 3x9-25kg
Face Pulls 6x15-25.5kg in between benching sets

Tues pm

wide grip pull down 3x11-87kg
close grip pull down 3x12-87kg
chins 3x10
shrugs 3x15-160kg

Weds am

barbell curl 4x15-35kg
seated hammer curl ss 3x11-17.5kg, 8-12.5kg
preacher curl 2x15-42.5kg
ez bar skullcrushers 3x9-42.5kg ss with
ez bar close grip press 3x22-42.5kg
dips 2x18

went to failure on biceps and was rooted by the end of the session

Thurs pm

25 min cross trainer
5x2 power cleans -75kg these were so ugly...it's been about 3 months since I've done one

Fri am

Incline Bench 6,4,5-35kg
High Incline Bench 3x11-27.5kg
Face Pulls after each set of Bench 6x15-21kg
seated Press 10,11,11-22.5kg
Lat raises 3x18-10kg

Sat am

wide grip pull downs 3x11-87kg
close grip pull downs 10,9,9-90kg
chest supported close grip row 2x9-140kg, 1x8-140,11-100kg drop set
chins 1x10
shrugs 3x14-160kg
back extensions 3x12-15kg

rest day Sun

Mon

4x16 barbell curls 35kg
3x11 chins
3x12 preacher curls 45kg
3x11 tricep push downs 35kg ss with
3x12 tricep extensions 24kg
3x11 close grip bench 55kg

tues

8,8,7 incline db bench 32.5kg
3x9 high incline db bench 27.5kg
3x10 db shoulder press 25kg
3x20 lat raises 10kg
2x11 front raises 12.5kg

not sleeping at all well, but got myself to the gym this am...more than anything else to make myself feel better

30 mins cross trainer
pull ups 13, 10, 11
chins 11
machine flyes 3x12-54kg

snuck in for a quick Christmas Day session

medium grip pull downs 3x9-87kg
wide grip hammer rows 3x11-130kg
reverse grip, chest supported high row 3x10-80kg

barbell curl 3x11-40kg
hammer curl 3x10-17.5kg
concentration curl 2x15-12.5kg
dips 3x15
skullcrushers 3x12-42.5kg ss with
close grip press 21,22,30

27th

DB Bench 7,7,6-35kg
DB Bench 2x12-30kg
DB high Incline 3x10-27.5kg
seated DB Press 3x7-27.5kg
Lat Raises 2x20-10kg

28th

wide grip pull downs 3x9-87kg
chins 13,11,11
chest supported close grip hammer row 3x10-140kg
chest supported underhand high row 3x12-80kg

29th rest day

30th

hammer curl 4x11-17.5kg
preacher curl 3x13-45kg
concentration curl 3x15-12.5kg
skullcrushers 3x12-42.5kg ss with
close grip press 21,22,30
rope push down 3x11-28kg ss with
rope extensions 3x11-24kg

31st
20 mins cross trainer
10 mins rowing including 3x250m 1r (OMG that hurt)
10 mins cross trainer

End of year stats review

training sessions 322 of which cardio made up 72 and weights 250.
I went for exactly 100 walks this year - I count walking as activity, not exercise or training. Longeest was 22km, the shortest were probably 40 mins.
I also went in the ocean 270 times! Most of these = diving in and being there for a few mins after training but there were some longer swims and body surfing sessions too

my average weight was 82.3kg which I'm very happy about. Q1 and Q4 were a little leaner with averages in the 81s...perhaps because there was more beach time!

180 alcohol free days...could be better, but not really bad. I averaged 4 per week the first half of the year and then that tailed off. Unfortunately, the combination of my **** of an alcoholic ex wife being a total mess and my mother's very swift descent into advanced dementia and the resulting work that's been for me and impact it's had on my father has meant I reached for the bottle more than I would have liked. Albeit I had very few 'heavy' drinking days

I've been training mainly for health, appearance and to feel good and I think I've been very successful all around. I was sick once, for 3 days and I pinched a nerve in my back that resulted in me missing the gym for 2 days, but other than that it's been very consistent.

I do hope that a passion emerges to help me set some fitness goals of some sort, but I think my greatest strength is just showing up every day but honestly, it's no effort at all. I just love moving my body

I won't be setting goals to it at this point, but I do like the idea of trialling a few months of very clean eating and drinking. We will see how that goes

I haven't had a comment in this thread for several months, so perhaps I'm only talking to myself. Which I'd understand, because my training log really is exceedingly boring. But if you've got this far...all my best wishes for a healthy and fulfilling 2026

Go feel wrath!! All the best to you as well. I have no idea if you have a drinking issue or not but either way I hope you can drink reasonably.

I don’t have a drinking issue as such. Albeit I have always had a denial issue and so I started tracking my alcohol consumption about 20 years ago as a means of keeping an eye on the casual few drinks I might have on say a Tues/weds night to ensure it didn’t become a habit.

I could still definitely drink less - I’d guess I probably drink 15 units of alcohol a week with occasional heavier weeks, so I’m ‘within guidelines’. But I could drink less for sure

Not sure how long you’ve been reading the thread for byt my ex wife developed alcoholism about 6/7 years ago which ended up destroying the marriage and is in the process of killing her and ****ing up my kids’ lives. Two of them now don’t see her at all and I am taking full custody of the third for at least the next 3 months. So I’m super conscious of it, albeit hers didn’t develop out of heavy usage but from a combo of menopause and a ****ed up childhood

Yeah, I have followed although don't remember the details too well. 15 units is a decent amount of calories, does it affect your diet much if at all? I know you stay pretty lean.

I still follow! I wasn't totally aware of everything happening with your ex, but the updates sound unsurprising and I'm glad your kids are moving on as best they can from a truly unfortunate situation.

Re: booze, seems fine-ish to me if steady state, even if Evo would argue you could increase your health by an order of magnitude by pinning tren instead of having an old fashioned. Personally, I'm still at the point where arbitrary fitness goals and stubbornness mean I'm dry for large portions of the year (currently from 12/26 this year to my marathon at the end of April), but given I'm the kind of guy where it's either 0 drinks or 4-5, it's likely for the best. I'd say your current setup, where fitness is as much for mental health as physical, seems pretty optimal for dealing with the tremendous amount of stress this must (still) be putting you under, even though it appears there is a light or two at the end of the tunnel. Best of luck for a productive 2026.