50th year PRs

Mon pm 45 min walk

Tues am off 4 hours sleep

DB Bench 12,10,9-30kg
DB Incline 10,9,8-26kg
Rope Face pulls ss with every bench set 6x12-24kg
Machine Flye 3x11-61kg
seated DB Press 3x9-24kg
seated lat raise 3x15-10kg

all fine I guess, albeit my pressing really hasn't advanced or progressed at all

am thinking about going back on the t for 10-12 weeks. Am not sleeping brilliantly and constantly feel that I've got less energy and spark in the gym than I'd like. Perhaps age, perhaps I train too often or perhaps I just need a touch of JUUUUUUIIIIICCCCE

Weds pm walk

Thurs am

Chins 13, 11, 11
Barbell curl 3x14-35kg
seated hammer Curl 3x13-15kg
ez bar Skullcrushers 3x10-42.5kg ss with
ez bar close grip press 3x20-42.5kg
v bar push downs 3x11-35kg ss with
v bar tricep extensions 3x12-24kg

Fri am

leg extensions 3x12-83
leg curl 3x11-53
leg press 4x10-250
calf raise 3x17-110

all fine didn't have long

traumatic day in an mtt yesterday and so was kind of heroic that I was back at the gym this morning

Pull Ups 14, 11, 12
Chest supported close grip row 3x10-140kg
Close grip high row 3x11-89kg
Shrug 3x14-180kg

trained pretty hard, but ran out of steam. am constantly in two minds about going back on the T. I have a 6 month supply and feel like I would benefit in the gym and walking around. But my gf is super holistic and keeps trying to warn me off. That and then 2-3kg of extra water I'll walk around with are the deterrents

Sun am 60 min walk

Sun lunchtime quick 40 mins

DB Bench 6,5,5-35kg
DB Incline 8,11,10-27.5kg
seated DB lateral raise 3x18-10kg

rest day Monday

Tues am arms

Chins 13, 13, 11
Barbell curl 3x14-35kg
Cable Preacher curl 3x12-26kg
seated Hammer Curl 3x9-16kg
close grip bench 1x12-50kg
ez bar skullcrushers 3x10-42.5 ss with
ez bar close grip press 3x22-42.5kg
v bar push downs 3x15-35kg

did a fairly meh cardio session tonight - really stressed with work and life and didn't have any WIM

did 5x1min 1r at 1.42.5 - plan had been 10 but I wilted as soon as there was hardship

did some other cardio type things and had an ocean swim too

Thurs pm legs

leg extensions 3x12-89
leg curl 3x10-61
front squat 3x5-60
leg press 3x12-200
hip thrust 3x14-180

Fri am

Pull Ups 13,11,12
chest supported high hammer row 3x11-80kg
seated chest supported close grip row 3x10-140kg
wide grip pull downs 3x13-79kg
straight arm pull downs 3x12-35kg

Sat am

DB Bench 3x9-32.5
Incline DB Bench 3x10-27.5
Machine Flye 3x12-61kg
DB Press 3x5-25kg
seated lat raise 2x15-10kg

Sun arms

Chins 13,11,12
Preacher Curls 3x14-45kg
seated Hammer curl 2x12-15kg
seated concentration curl 2x14-12.5kg
Tricep push downs 3x13-25kg ss with
Tricep extensions 3x14-24kg
Dips 17,17,14

rest day Mon

Tues 40 mins easy cardio

Weds pm

50 min walk and then short sharpish rowing session.

Thurs am

Pull Ups 10,10,11
Wide Grip Pull downs 3x11-87kg
Close Grip Pull downs 3x8-87kg
chest supported wide grip row 3x12-120kg
straight arm Pull downs 3x11-35kg
shrugs 3x12-140kg

Fri pm

Incline DB Bench 12,11,11, 9 - 30kg
Flat DB Bench 2x10-30kg
Flye 3x12-22.5
seated DB Press 3x10-22.5
seated lat raise 3x18-10kg

Sat am arms

chins 12,12,11
preacher curl 3x12-45kg
seated hammer curls 2x12-15kg
concentration curls 3x12-12.5kg
ez bar close grip press 3x27-55kg
rope push owns 3x12-28kg ss with
rope extensions 3x12-24kg

sun am legs

front squat 3x5-60
leg extensions 3x12-83kg
leg press 4x8-250kg
leg curl 3x11-56kg
rdl 3x5-100kg

Mon rest day from gym - 45 min walk in evening

Tues 40 min UT2

Weds am - felt super tired....no idea why as I had a decent, sober sleep. although Mon night sleep was really bad so maybe a hangover from that? But anyway no energy and only did about 75% of my planned session as time between sets was higher than usual

pull ups 3x11
medium grip pull downs 3x9-87kg
chest supported close grip rows 3x13-130kg
straight arm pull downs 3x11-38kg

swam in the ocean afterwards. the ocean is still warm but the air is getting colder. I generally get through til early June before it gets too difficult

Weds pm. 50 min walk

Thurs am 40 min zone 2

Fri pm

Incline db bench 8x8-22.5kg (30 sec rest)
db bench 8x8-22.5kg (30 secs rest)
db flyes 8x8-20kg (30)
db Press 8x8-17.5kg
seated late raise 8x10-10kg

sat early am - 2 hour sunrise kayak on sydney harbour....super super cool

sat late am

8x6 chins - 30 secs rest
8x8 barbell curl 30kg - 30s
8x12 ez bar close grip press 50kg - 30s
8x8 tricep pushdowns 31kg - 30s

thought I would try the 8x8 with 30 secs rest for the lols and omg the doms from last night are already huge. actually a really great change up...particularly if you have less time in the gym, but I might mix it in for maybe a week a month or sth

Sun - all 30 secs rest between sets

leg extension 8x8-65kg
leg curl 8x8-43kg
leg press 8x8-200kg
hip thrust 8x8-140kg

also 40 min walk

Mon - all 30 secs rest between sets

pull ups 8x6
medium grip pull downs 8x8-67kg
chest supported close grip row 8x8-115kg
rear delt flyes 8x8-30kg

all good - a good format to mix in with others....will use once a month or so I think, although might try one more cycle of it this week with slightly higher weights. I'm very sore in my pec region still from Fri

Tues 70 min walk

Wed - all sets 30 sec rest

db incline bench 8x10 22.5kg
db bench 8x10-22.5kg
flye machine 8x8-47kg
seated lat raise 8x8-12.5kg
seated db press 8x8-17.5kg

pm - 45 min walk

thurs

chins 3x12
preacher curl 3x12-45kg
facing away cable preacher 3x12-28kg
v bar tricep push downs 3x12-38kg
v bar tricep extensions 3x21-28kg last set drop set

Fri
70 min walk
20 mins hard cardio

Sat

pull ups 12,11,11
medium grip pull downs 8-90,2x13-80, 11-90
chest supported close grip rows 3x11-140kg
straight arm pull downs 3x12-35kg
back extensions 2x12

Sun

db Bench 7,5-35kg, 2x9-32.5kg
incline db Bench 3x11-27.5kg
db Flyes 6x8-22.5kg 30 secs rest
seated db lat raises 8x8-12.5kg 30 secs rest