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
upped the weights a little from the last pull session. Still being careful and keeping the weight to 75-80% but weirdly, I seem to have picked up a hernia. Or rather, a dormant hernia from the past seems to have started making itself known again. As ever with minor ailments, I'll see how it goes for a week or so before I do anything about it
medium width neutral grip pull downs 4x18-67kg
close grip pull downs 3x15-70kg
chest supported hammer row 3x16-110kg
chins - 2...this hurt the hernia
barbell curls 3x21-30kg
preacher curls 2x10-40kg
first day doing some lower body stuff since the op. Did all unilateral work and very light
all single leg work
4x15 leg extensions 40kg
4x18 leg curl 17.5kg
1x18 glute rear extensions 70kg
3x10 leg press 120kg
3x15 tricep push downs ss with
3x15 tricep extensions
upright hammer chest press 4x15-80kg
prone hammer bench machine 3x14-80kg
pec machine 3x16-54kg
standing hammer Press 4x15-30kg - each side separately. Doing this using the upright chest machine in a way it's not supposed to, but it hits the muscle really well
dumbbell lat raises 3x15-10kg
dumbbell front raises 1x12-10kg
enjoyed it. have also had 4 days with no complex carbs, no booze and no snacking. am down 2.5kg. pretty much all water obvs, but I feel so much better when I've pissed it all out
Very quick session with half an hour to kill before a donkament
Neutral hands wide grip pull downs 3x11-87kg
Close grip pull downs 3x13-77kg
China 1x11
Barbell Curl 3x21-30kg (7-7-7 with 4 sec pauses)
Incline DB Bench 11,11,11,10-30kg
Upright seated Bench 3x15-80kg
Flye Machine 3x15-54kg
High Incline Press 3x14-60kg
Lat Raise machine 3x15-47kg
wide grip pull downs 3x11-80
close grip seated row 4x8-87
medium width neutral grip row 3x10-77
3x7Chins, 14x30kg Barbell Curls (7,7)
3x15 Preacher Curls 40kg
also did 30 mins on stationary bike last night as it was raining too hard to go for a walk
took yesterday off as I had a minor virus, albeit I managed to fight it off without most of the symptoms taking hold
trained in the afternoon and...insert standard complaint about how busy the gym was with clueless ****ing teenagers
leg curl 3x14-54kg
leg extension 4x12-87kg
leg press 4x11-320kg
front squat, paused at bottom for 3 secs 3x8-40kg
leg press took everything I had, so I abandoned the plan to do triceps and just did some really light pause front squats as a mini finisher. I do miss front squats and might put them back in every few weeks
Body broken from last night’s leg session still.
DB Bench 8,6,7-35kg
Upright seated Bench machine 3x14-80 Hugh Incline Machine 3x13-60
Standing one arm Press 3x11-60kg
Lat raise machine 3x17
wide grip pull downs 3x11-80
medium width neutral grip pull down 3x9-87
chest supported close grip hammer row 3x9-140kg
barbell curl 3x12-35kg ss with 3x12 DB curl 10kg
meh, all fine. very groggy this morning after getting stoned last night. Have a 50th this pm with the gf and all her Brazilian friends which will involve MDMA, so guessing I won't be training tomorrow
huge drink & chem session on Saturday evening and while the body feels fine today, the brain hasn't engaged well at all.
took Sunday off, slept in this morning and did a light lunchtime session...as much to help me feel better as anything else
leg curls 3x12-52kg
leg extension single leg 3x12-47kg
leg press single leg 3x11-130kg
hip extensions 3x17-130kg
ez bar skullcrushers 3x11-45kg ss with close grip press 3x23-45kg
DB tricep kickbacks 1x10-7.5kg
DB Bench Press 9,10,9,8-32.5kg
Seated Chest Press 3x14-80kg
Prone Isometric Machine Press 2x14-80kg
Flye Machine 3x15-54kg
seated DB Press 8,10,11-22.5kg
standing one armed Press on chest press machine 2x11-60kg
chest supported hammer wide grip row 3x11-140kg
chest supported hammer close grip row 3x10-140kg
medium width neutral grip pull downs 3x9-87kg
pull ups 3x8
curl complex 3x8,8 barbell curl 30kg 8 hammer curl 12.5kg
concentration curl 2x15-20kg
yesterday was an off day but did an hour walk and 30 mins cardio. Luxuriously slept in today (til 7.15am!) so trained this evening
leg curl 3x12-54kg
leg extension 3x12-96kg
leg press 3x11-310kg
front squat 3x8-50kg
ez bar skullcrusher/tricep press ss 3x11/25-45kg
really enjoying doing the light front squats at the end. doing just to get used to the movement again but might add it into a rotation. Feels a little weird not doing more exercises for my legs but doing curls and extensions first and then going heavy on leg press seems to get me as far as I need - my legs are definitely growing and getting stronger which....at 53.9...is pretty cool still
DB Bench 8,7,6-35kg then 2x12-30kg
DB High Incline 3x10-27.5kg
Standing one arm Press 3x14-60kg
Did a 3 hour walk yesterday
Wide grip pull down 11,10,10-87kg
Close grip pull down 9,10,11 - 87kg
Seated hammer row 3x11-140kg
Chins 3x8, ss with barbell curl 3x7,7-30kg
Cable Curl facing away 3x15
Also a 90 and a 40 min walk
back was a little tweaky this morning so did a lighter leg day
leg curl 3x12-25kg - each leg individually
leg extension 3x10-47kg - each leg individually
leg press 3x15-250kg
hack squat 3x12-100kg
DB RDL 3x10-30kg - each leg individually
ez bar skullcrushers 3x12-45kg ss with
ez bar close grip press 3x25-45kg
seated hammer chest press 4x13-80kg
high incline db bench 4x10-30kg
face pulls 3x15
flye machine 3x15-63kg
standing one armed Press 4x13-60kg
DB front raises 1x15
did an hour's cardio as a semi rest day. 10 mins bike then 35ish mins rowing - 10 min at 2.00/500 and then 4x500m 2r at 1.48/500 r24, then 15 mins bike
all fine. can still row. cardio is not great but I don't care. Am also walking 45-60mins 3-4x per week
Total rest day yesterday - not sure why but body and mind felt super tired. Then a very good 8 hour sleep last night.
Feel magic today!
Wide grip pull downs 3x11-87kg
Close Grip pull downs 3x12-87kg
Seated wide grip hammer row 3x12-130kg
Bicep triple set 3x8 Chins then 7-7 Barbell curls with 30kg
Heavy leg day this morning.
Leg curls 3x13-52kg
Leg extensions 3x11-89kg
Leg Press 4x11-310kg
1 legged RDL 3x10-30kg DB
Wiped me out. Couldn’t even contemplate doing triceps after. Having a quick recovery swim in the ocean now to flush my legs out a little. Winter here now so the temperature has finally dropped -
This might be my last one til Spring
Push day today and the shoulder impingement/gnarly knotted tendon in my left shoulder is getting worse. Took a little weight off and had to work around the exercises...partially also because I was doing my Push day on Monday = International Chest Day, when all benches and pec machines are hard to access
DB Bench 5x12-30kg
seated Hammer Chest press 3x13-80kg
DB Flye 3x12-22.5kg
DB front raises 3x15-15kg
pull day
wide grip pull downs 3x12-87kg
close grip pull downs 11,11,12-87kg
chest supported wide grip hammer row 3x12-130kg
chest supported close grip hammer row 2x14-140kg
3xbarbell curl drop set with 5 sec pauses 3x7-40, 7-40,7-30,7-30
2xbarbell concentration curl 2x15
