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
Mon
Preacher Curl 12-45, 2x9-50kg
Chins 3x10 ss with
Barbell Curl 3x12-30
facing away cable curl 3x12-34kg
V bar Push owns 3x12-42kg
V bar tricep extensions 3x14-34kg
Tues rest - 40 min walk in evening
this morning
pull ups 10,11,11
chest supported close grip rows 13,12,12-140kg
chest supported wide grip rows 1x12-130kg
wide grip pull downs 3x10-87kg
close grip pull downs 2x9-87kg
straight arm pull downs 3x12-35kg
back extensions 2x10-20kg
4th week back on trt.
- without doubt I have more energy in the gym....not a huge amount more, but enough to go harder each session.
- perhaps because of this or perhaps due to the T I'm also getting some doms
- I've gained 1.5-2kg...which feels like it's all water. I can't say I like this...the difference between me at 81 an 83kg is way way less definition around the midsection
- resting heart rate is up approx 3bpm
- libido probably up a little albeit that was never really an issue - certainly get a rampaging horn early every morning, which is a little annoying.
my plan is to take for another 5 weeks an then evaluate. I am heading to Vegas for 2 weeks in mid June an certainly won't fly with the T. So I'll evaluate impact then an after I'm back and see what I want to do
Weds pm 30 mins cross trainer
Thurs am did the 8x8 with 30 secs rest protocol
DB Incline 8x8-22.5kg
DB bench 8x8-22.5
DB Flye 8x8-18kg
DB Press 8x8-18kg
Seated lat raise 8x8-10kg
Fri am
Chins 15, 11, 12
Barbell Curl 3x13-35
Preacher Curl 3x13-42.5
ez bar close grip press 4x30-50kg
Sat am
Leg extensions 4x-3-89kg
Leg curl 3x12-53kg
Hack squat 3x8-80kg
Leg Press 4x10-250kg
Didn’t have a huge amount of energy this am so not a great session
Sat lunchtime - 70min walk
got onto the PEDs on Sat and ended up taking two days off. got my steps in both days but no exercise
sleep has been really bad, so did the 8 sets 30 sec rest protocol this am for all below
pull ups 8x6
chest supported close grip row 8x8-130kg
medium grip pull downs 8x8-70kg
straight arm pull downs 8x8-27kg
ocean swim after. the ocean has got a little cooler and it's a lot colder getting out now....not bad tbh for late Autumn. I'm hoping to get in once a week all the way through the Winter but generally I miss out in July & Aug. We'll see
Weds am
db bench 3x10-32kg
db incline 10,9,9-28kg
flye machine 3x13-58kg
b press 3x12-24kg
Thurs am
chins 2x11
barbell curl 12,13,15-35kg
facing away cable preacher curl 3x14-28kg
tricep push downs 3x12-41kg
close grip ex bar press 3x30-50kg
rope tricep extensions 3x12-28kg
Fri 45 mins cross trainer
Sat
leg extensions 3x13-89kg
leg curls 3x12-60kg
leg press 4x10-290kg
hip thrust machine 3x12-220kg
Sun
pull ups 12,11,13
Wide grip pull downs 3x11-89kg
chest supported close grip row 3x11-140kg
chest supported high row machine 3x11-80kg
came off the T 9 days ago - just couldn't face the bloating. Have peed out 1.5kg already. RHR is down 3-4bpm too but I feel less energised in the gym too & I took longer between sets
db incline bench 5x8-32kg
face pulls 5x12-27kg ss with bench (always do these but rarely note them)
machine flyes 4x12-61kg
seated lat raise 3x16-12kg
seated db press 3x14-20kg
Weds 40 mins cross trainer
Thurs
Chins 3x11
Barbell Curl 3x14-35kg
Preacher Curl 3x10-45kg
Skullcrushers 3x10-42.5 ss with
Close Grip press 3x30-42.5
dips 3x18
Fri rest day
Sat
Leg Extensions 4x11-89 kg
Leg curl 3x12-70kg
Deadlift 3x8-120kg
Calf raise 1x18-140kg
Leg Press 2x10-250kg
Knee felt a little off after leg extensions so was very careful and stayed quite light after
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Sun another rest day although did a long walk
Monday pm 30 mins UT2 rowing at about it 2.00/500
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Pull Ups 11,10,11
Wide Grip Pull down 3x11-87kg
Close Grip Pull down 3x10-87kg
Straight Arm Pull down 3x12-31lg
Rear delt flye (which I think hits the top of my back) 3x12-40kg
quick push session this am
db bench 10,9,7-32.5kg
db incline 3x11-27.5kg
seated db press 3x11-22.5kg
lat raises 2x20-10kg
ocean swim after. the water is still warm enough - about 20C/68F, but getting out after isn't great - it was about 14C with an icy wind that made it feel a lot cooler
Wed pm 30 min cross trainer
Thurs am
Chins 11,11,12
Barbell Curl 13,13,17-35kg
Preacher Curl 3x11-45kg
ez bar Skullcrushers 3x10-42.5kg ss with
ez bar close grip press 3x30-42.5kg
dips 3x20
leg extension 4x10-97kg
leg curl 3x11-55.5kg
leg press 5x8-300kg
hip thrust machine 3x15-180kg
one legged KB rdl 2x10-28kg
felt strong today. thought about going really heavy on leg press but managed to control the ego & stay where I was
pull ups 12,12,13
wide grip pull downs 3x11-90
seated close grip row 3x11-140kg
shrug 3x14-160kg
high incline db bench 3x9-30kg
flat db bench 3x9-30kg
rope face pulls 6x12-25kg ss with bench sets
low incline flyes 3x12-20kg
seated db press 3x13-20kg
seated lat raise 3x20-10kg
got in for a second session - a 30 mins row to get the blood going
2k warm up & then 3x5mins 2r at an ave of 1.56.1/500m
am enjoying doing a little more cardio this past week or two & will continue for as long as I enjoy it
chins 3x11
barbell curl 3x14-35
seated hammer curl 3x14-16kg
tricep push down 3x11-38kg ss with
tricep extension 3x12-28kg
dips 15, 15, 18
Weds rest day 60 min walk
Thurs got less than 3 hours sleep, so had a very light leg day
Leg extensions 4x14-65kg
leg curl 3x15-52
leg press 3x15-210kg
hip thrust 3x20-140kg
calf raises 3x20-75kg
