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
Had nothing to do this pm as all the kids out so did a double session2k warm up, 5x250 1r and then 1k warm downLegs were lifeless after weights this morning - definitely better to do sprints immediately after weights and not 12 hours later
did this one again this evening off about 3 hours sleep. Too tired after to take a photo bt got appreciably quicker. Will take a photo next time I'm at the gym but the reps I remember were
1.33.9
1.33.8
1.33.7
1.33.9
1.34.3
1.33. something low.
so a lot quicker...guessing an average of 0.5/500 which I'm very happy about
did this one again this evening off about 3 hours sleep. Too tired after to take a photo bt got appreciably quicker. Will take a photo next time I'm at the gym but the reps I remember were
1.33.9
1.33.8
1.33.7
1.33.9
1.34.3
1.33. something low.
so a lot quicker...guessing an average of 0.5/500 which I'm very happy about
so the legs were
1.33.9
1.33.8
1.33.7
1.33.9
1.34.3
1.33.7
overall average 1.33.8/500. Total time 4.41.4
hadn't realised that I'd only done 5 legs last time, so 6 at a faster clip feels like a good improvement
early am session
leg extension 4x12-47kg single leg
leg curl 3x10-20kg single leg
hack squat 3x12-120kg
leg press 4x12-230kg
skullcrushers 3x10-45kg ss with
close grip press 3x25-45kg
after Evo's post the other day I thought I'd start upping the reps on my leg workouts. I couldn't get anywhere sloe to 20 reps per set though, so maybe I need to a) drop the weights and b) toughen up
Incline DB Bench 3x8-32.5
Isometric Bench Press 3x11-80
Flyes 3x13-22.5
Seated DB Press 3x9-22.5
Lat Raise 3x13
Hang power clean finisher 2x12-40
after Evo's post the other day I thought I'd start upping the reps on my leg workouts. I couldn't get anywhere sloe to 20 reps per set though, so maybe I need to a) drop the weights and b) toughen up
This, plus realize that c) if you don't get 20 reps, the Aussie thots will be able to smell the beta failure on you a mile away.
This, plus realize that c) if you don't get 20 reps, the Aussie thots will be able to smell the beta failure on you a mile away.
The Aussie girls can die wondering. I’m on the case with a Brazilian at the moment with a lot of hoochy coochy about her)
(Might need to get to 30 reps)
yesterday
wide grip pull downs 3x14-77kg
close grip pull downs 3x12-80kg
chins 4x10
barbell curls 4x20-30kg
this am
all single leg
leg extensions 3x16-40
leg curl 3x20-15
leg press 3x12-100kg
calf raise machine 3x15
then
dips 22,21,20,21
a slightly better attempt at increasing rep count on lower body (and also on biceps). Although my co-ordination on the calf machine one legged isn't great and I can feel a dimimuntion on the ROM.
Dropping weight helps of course. Would like to think I can get closer to 30 with these weights.
10 min warm up in approx 2.09/500 and then a semi frisky 5k. I don’t have the mental or physical fitness to go out harder with a faster rate but 20 mins is a nice little barrier nonetheless.
DB Bench 10,10,8,7-32.5kg
DB Incline 10,10,9-27.5kg
Machine Flye 3x24 (8-8-8 with 5 sec pauses. First two 8s of each set were with reverse grip)
seated DB Press 4x10-22.5
Lat Raise machine 2x14
wide grip pull down 3x12-70
close grip pull down 4x12-77
chest supported wide grip row 3x10-130
back extensions 1x10-15 (group of 3 women hogged this for like 30 mins and I couldn't get back on)
chins 3x10
barbell curl 4x21 (7-7-7 with 5 sec pauses)
barbell concentration curl 2x21 (7-7-7)
really enjoy the higher volume on the arm exercises
leg extension 3x14-40kg singles
leg press 4x9-270kg
hack squat 4x13-100kg
hip thrust machine 3x20-120kg
ez bar skullcrushers 3x12-45kg ss with
ez bar close grip press 3x23-45kg
Really hungover today, my God. Didn’t even drink that much but it was wine into whiskey and that was enough
Went through the motions but at least I did something
5x10 pause DB Bench 30kg
6 rounds of a Press complex at 55kg
3xPress
3xPush Press
2xPush Jerk
1xSplit Jerk
I find light o lifting like this enjoyable on a hangover
so the legs were
1.33.9
1.33.8
1.33.7
1.33.9
1.34.3
1.33.7
overall average 1.33.8/500. Total time 4.41.4
hadn't realised that I'd only done 5 legs last time, so 6 at a faster clip feels like a good improvement
Managed an extra rep today. Am not a million miles off where I was 13 months ago at the beginning of my 1k training block. I’d love to think I could get to 10 reps sun 1.36 in a month or two. The anaerobic stuff comes back a lot quicker than the aerobic stuff, that’s for sure
Think I’ve trained 13 days in a row now.
Rest day yesterday was welcome. Actually slept 40 mins beyond my normal alarm time which felt luxurious
Decided to mix it up today so dropped weight slightly and did 45-60sec rests
between sets.
Wide grip pull downs 4x12-70kg
Neutral grip pull downs 3x12-67
Close grip rows 3x12-67
Cheat supported close grip row 3x12-120kg
Back extension 3x10-15
Chins 10,11,10
Barbell curl 3x21 -30kg (7-7-7 with 5 sec rests)
Barbell concentration curl 1x20 - bar
Did an extra session this pm just to click myself out of a grumpy mood. I’ve found that getting a few endorphins going from a little intense cardio can do wonders
2k warm up in 2.05 ish
Then 250m at 1.31/500 Ave
250m at 1.25.4 then
300m
lighter legs today...really happy with rotating between a heavy and then a lighter day where I do higher reps and all single legs
leg curl 3x19-15kg
leg press 4x12-100kg
leg extension 4x17-40kg
ez bar skullcrushers 3x10-45kg ss with
ez bar close grip press 3x23 45kg
dips 20,17
11,10,10 DB Bench 32kg
3x12 isometric bench press 80kg
3x14 seated bench machine 80kg
DB Press 4x10-22kg
Lat Raise 3x12-12kg
did some rowing this morning without any real plan. Did a total of about 8km, with a 10 min warm up...about 3km of a 5k before it got too painful and then about 1k of a 2k before I bottled that too. I need to remember that I find hard cardio extremely difficult first thing in the morning when fasted.
ended up doing another fast 300m - improved on the time from earlier in the week but my start was worse and then I tailed off very badly in the final 60m. saw 1.29 on the screen as I finished which is disgraceful. I can/should definitely be able to get into the 1.22s. Sprint endurance (and all endurance) isn't there and tbh, I don't know why I expect it to be.
Still, an improvement
Nice job getting the work in; nothing like 46 spm to really punish yourself. Hard to really push yourself mentally and physically while cardiotarding without doing it routinely, but just getting the work in is a victory in and of itself.
Nice job getting the work in; nothing like 46 spm to really punish yourself. Hard to really push yourself mentally and physically while cardiotarding without doing it routinely, but just getting the work in is a victory in and of itself.
thank you for the positivity ....I'm slowly reducing the distances until I'll be a 100m specialist!
yesterday
wide grip pull downs 3x14-70kg
neutral grip medium width pull downs 3x10-80kg
close grip rows 4x11-77kg
chins 3x9
preacher curl 3x10-45 ss with
hammer curl 3x12-12.5kg
today
leg extensions 3x14-40kg (single leg)
leg press 4x9-280kg (up 10kg on previous heavy days)
hack squat 3x10-110kg
rdl 3x10-80kg
leg curl 2x15-15kg
dips 4x20
heavy leg day and lower back felt a little tweaky at this weight.
lower back very tight this am and so I just used machines
isometric bench press 5x10-90kg
upright back supported incline machine 4x14-80kg
flye machine 3x17-47kg
lat raise machine 3x15
rope face pulls 4x11-35kg
wide grip pull downs 4x13-77kg
close grip pull downs 4x12-77kg
chest supports wide grip row 3x12-120kg
chins 3x9
barbell curl 4x21-30kg (7-7-7 with 3 sec pauses)
missed my early am slot and didn't have long this pm so did a really enjoyable 35 min triceps workout
45kg ez bar 4x11 skullcrushers ss with 23 close grip press
3x20 dips
3x11/13 - 35kg tricep push downs, ss with 24kg tricep extensions
