50th year PRs

I wasn't aware you were dry for such long periods. I've never managed that even when training like a maniac for rowing.

Thinking about doing a month or two though from this weekend. We'll see...tough when it's so hot in Sydney

Speaking of which...am at the airport on my way back to Sydney from Queenstown New Zealand. Family trip with my 3 teenagers.

Truly awesome place and trip - I can't imagine there's a more scenic place anywhere in the world and we did a ton of really cool activities

- luge racing
- mountain biking through valleys and downhill runs
- jet boating
- ziplining - this was probably both the highlight and the lowlight. The first of 9 lines we did was a 240metre line across a ****ing chasm/valley that averaged 105m in depth. Truly terrifying - 2 of the 10 in our party refused it, including one of my daughters and I was close to not doing it but eventually gave myself a pep talk and did it pretty much with my eyes closed. Was traumatic...but would have been worse to have to walk down the mountain and miss the rest of the afternoon

haven't trained apart from the 4 hours on the mountain bike but I've averaged about 23k steps per day, so hopefully that's staved off the worst of the weight gain.

can't wait to get back to the gym though

first two sessions back after a week off - gonna do one 4 day cycle at 75% and then start going hard

Sat
Incline DB Bench 8,7,8-32.5kg
high Incline DB Bench 3x11-27.5kg
Rope facepulls - ss with bench sets 6x15-24.5kg
DB Press 2x9-25kg
Lat raises 3x20-10kg

Sun
wide grip pull downs 3x11-77kg
close grip pull downs 3x12-77kg
chest supported close grip hammer row 3x12-130kg
back extensions 3x12-15kg

terrible sleep Sun night and was up and at the gym before 6.

Did my first lower body weights session in 2 months, so took it very very easy to avoid the worst of the DOMS

5 mins cross trainer warm up
leg curl 3x10-46kg
leg extension 3x10-77kg
leg press 3x10-170kg
hip thrust machine 3x12-130kg
calf raises 3x15-110kg

The trip with your kids sounds nuts; good job nutting up and ziplining. I have enough trouble getting my kids to stop calling me old, bald, and gay without them seeing me wimp out on something like that, so good on you.

Re: booze, it's a combination of autism and necessity; I just have to decide not to do it and I won't. Combine that with my drinking proclivity (it's either 0 or 4, I can't just relax with a glass of wine after work) and how much it affects my HRV, and I just have to do it if I want to perform at this advanced age.

I'm here, congrats on the consistency!

Yippee! I have readers!

Mon night, 30 mins on the bike

Tues am

Tricep Push downs 4x11-31kg
Rope Extensions 3x13-24kg
Dips 3x13
Barbell Curls 3x13-35kg
Preacher Curls 3x11-42.5kg
Seated Hammer curl 3x11-17.5kg

Tues pm 45 min walk

lack of sleep has been crippling for 3 nights. Think I'm gonna have to take a pill to get a catch up sleep

Weds am

got a good night's sleep with a pill but was very flat and dusty this morning. Had to drop all my weights

DB bench 2x5-35kg, 2x11-30kg
DB High incline Bench 3x12-25kg
Rope face Pulls 6x15-24.5kg ss with Bench
DB Press 3x12-22.5kg
Lat raise 3x16-10kg

Weds pm 30 min cardio

Thurs am

Wide grip pull down 3x8-87kg
Close grip pull down 3x11-80kg
Chest supported close grip row 3x11-140kg
Seated high row 3x9-70kg
Rear Flyes 3x12
Back extensions 3x10-15kg

Fri am 60 min walk

zzzz

Sat. 2nd s leg session after two months off so kept it lighter still

Leg curl 4x11-53kg
Leg extension 4x10-76kg
Leg press 3x10-250kg
Hack squat 3x10-80kg
Hip thrust 3x12-160kg
Calf raise 2x15-110kg

All fine

Sun

Barbell Curl 3x15-35kg
Chins 3x11
Preacher Curl 3x12-42.5kg
Rope Pushdowns 3x11-28kg ss with
Rope Extensions 3x13-24kg
EZbar close grip press 3x25-55kg

Mon

45 mins intervals on cross trainer then 500m row to see if I'm interested to re-start some rowing. 96.6% negatory

Mon pm 60 min walk

Tues am Back

Wide grip pull downs 3x12-80kg
Close Grip pull downs 3x10-82.5kg
Underhand High rows 3x10-80kg
Back extension 3x11-15kg
Chest supported close grip rows 3x11-135kg
Rear Delt flyes 3x12

Weds am

low Incline DB Bench 2x8-32.5kg, 1x10-30kg
high Incline DB Bench 3x9-27.5kg
Rope facepulls 6x15 ss with Bench
DB Press 3x9-25kg
Lat Raises 3x18-10kg
Front Raise 2x10-12.5kg
Flye machine 2x10-61kg

Weds pm 45 mins cross trainer

Thurs pm 2k row warm up, then 10x1min on/1 off on erg

took it relatively easily and then ramped up. Slowest rep 1.51.5, fastest rep 1.39.6

would like to continue with at least two interval cardio sessions per week and then UT2/3 and a few walks. but...we'll see

Fri am

Preacher curl 3x10-45kg
Chins 3x10 ss with
Barbell Curl 3x12-30kg
Concentration curl 3x10-12.5kg
Rope Push Downs 3x9-28kg ss with
Rope extensions 3x12-24kg
Tricep Push downs 1x8-35kg ss with
Tricep Extensions 1x12-24kg
Dips 3x15

Sat am

leg extensions 3x11-89kg
leg curl 3x10-54kg
leg press 4x8-280kg
hack squat 3x8-90kg
hip thrust 3x12-190kg

all pretty good. slowly increasing weight on leg press but lower back feels a little tweaky at bottom of the lift so am being very careful.

Sun

medium grip pull downs 3x10-87kg
Chins 2x12
Pull Ups 2x12
High Hammer rows 2x12-100kg

Mon rest

Tues

DB Bench 2x5-35kg
low incline DB Bench 2x8-32.5kg
high incline DB Bench 2x9-30kg
seated DB Press 2x8-25kg
Flye machine 2x15-36kg

have been feeling a little flat/lacking in energy to go hard at the gym lately. Thinking maybe I need to build in a few more days off? idk. maybe I'm feeling my age? or need to get back on trt?

woke up early Weds and my body didn't fancy the gym at all, so went and did some breathing and had a swim at the beach instead. will go to the gym this pm if I feel more like it

i'll swing by to read every now and again if you keep posting

well that's good to know!

let's exciting is that I did 40 mins on a cross trainer last night.

congrats! could you tell if she's more into crossfit or hyrox?

boom!

rest day Thursday

Fri am

barbell curl 3x10-40kg
chins 3x10 ss with barbell curl 3x12-30kg
seated hammer curl 3x10-17.5kg ss with concentration curl 3x12-10kg
skullcrushers 3x10-45kg ss with close grip tricep press 3x22-45kg
v bar push down 3x11-35kg ss with v bar tricep extension 3x14-24kg

Leg extensions 3x12-89kg
Leg curls 3x12-56kg
Leg press 4x8-280kg
Hack squat 3x8-100kg
Single leg RDL 3x6-60kg

Sun Back

Pull up 13,10,10
Chest supported hammer row 3x11-140kg
Shrug 3x12-170kg
Medium grip pull down 3x9-87kg

I just depressed myself by checking my logs from my rowing peak. I once did 12 1min/1r at an average of 1.37.3/500.