50th year PRs

Tues am

DB low incline 3x7-32kg
Db high Incline 3x9-28kg
DB flat bench 2x11-28kg
FLye Machine 3x12-57kg
Lat Raises 3x18-12.5kg
Front Raise 2x12-14kg

meh, all fine but I've lost strength in my pressing and I wasn't strong to start with. Annoying. I've had a general fatigue/lack of gym mojo the past 2 months...feeling less good, more often than before. Perhaps a symptom of stopping my testosterone?

thinking about going back on - just have to decide if the extra 2-3kg of water retention is worth it

Tues pm 30min cross trainer

had to do something else after just a super grim hospital visit to see my mother. (who's been on a dementia ward for 4 months). Wasn't grim because of her health...she was ok today...but just the sights and sounds of those wards can be really confronting

Weds am

Chins 15, 12, 10
Barbell Curl 3x15-35kg
Concentration curl 3x15-12.5kg
Skull Crushers 3x12-40 (did these differently, taking the bar down all the way behind my bed to almost the floor - felt the triceps way way more)
Tricep push downs 2x14-34kg ss with
Tricep Extensions 2x12-24kg

Thurs am

cripplingly bad sleep. 40 mins on bike was all I was good for

slept better but still feeling totally rooted. Not ideal prep for leg day

leg extensions 3x11-89kg
leg curls 3x11-55kg
leg press 4x8-270kg
hack squat 3x3-100kg
hip thrusts 2x12-150kg

meh, all fine. Moving house this weekend.

Sorry to hear about your mother, man. That plus moving plus all of the other ex-wife stuff must be pretty challenging to deal with; that you're keeping up with lifting is pretty impressive.

Thanks bro. I appreciate the thoughts. Tbh the exercise isn’t an effort at all. It’s a pleasure to get to the gym and it’s a huge help to me.

I did decide to get back on the T though - I’ve been really worn down the past month and the T might help a little

I’ll be happy when I’m moved in and it looks like my mother might get out of hospital and into a Respite home next week which will be really good…obviously it’s awful, but the uncertainty and daily trips to hospital have been a real challenge for my dad and it’ll be settling for him

probably shouldn't have done legs on Friday - ended up doing 30k steps that day too as I was moving. 26k on Sat too

moving house ****ing sucks. Didn't have the heart to train on Sunday, but drank some nice wine so....

Mon am

Pull Ups 11,10,10
Chest supported close grip rows 3x12-140kg
Seated underhand high rows 3x9-80kg
Shrug 3x15-140kg
Straight Armed pull downs 3x12 - can't remember weight. First time ever doing these and loved them
Back extensions 2x10-20kg

40 mins cardio and some stretching

DB Bench 3x9-32.5kg
DB High Incline 3x9-27.5kg
Rope Face Pulls 6x15-22kg (ss with each Bench set)
Seated DB Press 3x9-25kg
DB Lat raises 3x22-10kg
DB Front Raises 3x9-15kg

Chins 12,11
Barbell Curl 16,17,18-30kg
Preacher Curl 3x11-42.5kg
Concentration curls 3x12-12.5kg
Skullcrushers 3x12-40kg
Tricep Push downs 3x12-35kg as with
Tricep Extensions 3x12-24kg

Leg extensions 3x12-89kg
Leg curl 3x11-55kg
Leg press one legged 3x9-110kg
Hack Squat 3x9-80kg
One legged RDL 3x8-70kg

Light leg day with some isometric work. Should probably have also done the curls and extensions that way tbh

rest day Sat as I drove my eldest up and down to her second year of college

Sun

wide grip pull downs 3x9-87kg
chest supported close grip row 3x11-140kg
close grip pull downs 3x9-87kg
back extensions 3x12-20kg

Mon am

seated DB Press 10,11,9-25kg
Incline DB Bench 3x8-30kg
Flat DB Bench 3x9-30kg
Flye Machine 3x11-61kg
seated Lat Raise 3x17-10kg

decided to do shoulder press before bench today just to mix things up. shoulders felt stronger and I should probably have used 27.5kg

hey wrath

just catching up on your recumbant mum and mon am news cycle on top of the ex situation

only offering one simple trick for human mourning mind erase today impulses is regemented pushing heavy gear forward toward training for future leg day lifting of dead weight off me myself and mine own shoulders

wishing we siblings were eternally prepared for when late night quincy m.e. replays eventually included our mother

meanwhile also knowing our friends and neighbors have our backs if we happen to pull down our pants and slip on the ice while skating by our next intended destination

ha - nice clip!

thanks for the thoughts. yes, interesting times for the family etc right now. I've totally adjusted to the day to day single parent challenges, to the extent that any help from the ex would be a bonus rather than expected. albeit there is a definite weight that comes from being the only one responsible for longer on going things - mental health, behaviour at school, college choices etc

mum went into a home on Friday and actually seems ok with it. let's see how long that lasts, but the focus now goes onto making sure my dad adjusts to the new reality. he has been living with her for 59.5 years so there's a lot of adjustments

Mon night 45 min walk

Tues am 40 min cardio

Tues night 45 min walk

Weds am
Chins 12,11,10
Barbell Curl 3x15-35kg
Facing Away cable preacher Curl 3x12-25kg
Concentration Curl 3x12-12.5
EZ Bar Skullcrusher 3x12-40kg
EZ Bar close grip Press 3x17-60kg
Dips 2x15

day off Thurs

Fri

leg extensions 3x11-89kg
leg curls 3x11-55.5kg
hack squat 3x9-100kg
leg press 3x8-250kg
RDL 3x9-90kg
calf raise 3x18-140kg

Sat, off 4 hours sleep

Pull Ups 14, 10, 11
Chest supported closed grip row 3x11-140kg
Chest supported underhand high row 3x12-80kg
Straight arm pull downs 3x12-31kg

Sun

DB low Incline 3x8-32.5kg
DB high Incline 3x9-27.5kg
Machine flye 3x11-61kg
seated DB Press 2x9-25kg ss with
Lat raise 2x14-10kg

did this one again 2 weeks later. managed 3 seconds/500 faster than last time. No increased fitness - I've hardly done any cardio the past two weeks, just less fear and more WIM. I woke up this morning and decided to focus on cardio for the next two weeks...more than anything else because I sleep a lot better after conditioning days. but it'll be good to mix things up - the plan is to do something cardio every day....either a specific session like this or cutting weights short and doing 15-20 mins metcon at the end of the session

we'll see

Looks well paced! Interested to hear if these miniblocks get you back engaged with the endurance grind.

well...I didn't manage day 2 of it, so the engagement isn't all the way back yet! although I might sneak in for a short session after work if I can create time

Chins 2x10
Barbell Curl 3x14-35kg
Preacher Curl 3x14-45kg
ez bar Skullcrushers 3x10-40kg ss with
ez bar close grip press 3x25-40kg
tricep push downs 3x16-34.5kg

Tues night I snuck back in for 30 mins zone 2