What training are you doing/have you done today? (Vol.3)
Discussion
MRI results received Sat morning; inconclusive 
Need to have further tests now including a colonoscopy (what fun)!
Anyways; sick of it all now and my bloody mindedness has said sod it to all of what's going on; so I'm trying to look more forward and passed what's happening currently/how I'm feeling etc. I've stopped the meds too on the specialists advice as they're not really helping, but hindering more!
Anyways; in the garage I went this afternoon
Monday = International Chest Day
Warm up: supinated grip wide-grip pull ups - 30x bodyweight in sets of 5
Flat dumbbell bench: 20x15kg, 20x20kg, 20x25kg, 12x325kg, 12x37.5kg
Incline Swiss bar bench: 10x60kg x 6 sets - paused reps
Incline dumbbell flys: 4 x15 with 15kg
Tricep pushdowns: 4 x 15 with 30kg super-setted with straight pushdowns with the same weight
See what happens tomorrow...
Need to have further tests now including a colonoscopy (what fun)! Anyways; sick of it all now and my bloody mindedness has said sod it to all of what's going on; so I'm trying to look more forward and passed what's happening currently/how I'm feeling etc. I've stopped the meds too on the specialists advice as they're not really helping, but hindering more!
Anyways; in the garage I went this afternoon
Monday = International Chest Day
Warm up: supinated grip wide-grip pull ups - 30x bodyweight in sets of 5
Flat dumbbell bench: 20x15kg, 20x20kg, 20x25kg, 12x325kg, 12x37.5kg
Incline Swiss bar bench: 10x60kg x 6 sets - paused reps
Incline dumbbell flys: 4 x15 with 15kg
Tricep pushdowns: 4 x 15 with 30kg super-setted with straight pushdowns with the same weight
See what happens tomorrow...
Yesterday, 1.5km swim around the bay in the best conditions yet, proper glorious it was, earlier was a tough hour on Zwift, finally my cough is getting better, it’s been very odd, I think it started out as a type of bronchitis then caused a flare up of reflux, reluctantly went on meds for a bit and things improved straight away, even more oddly I have felt strong when exercising throughout, Sunday went out did a hilly hour on the road bike (solo) and avg 33kph no trouble then did 100 pull ups inside 11 minutes, I don’t get bodies! Anyway holiday in France coming up so looking forward to that
biggbn said:
Went to gym @1pm, lasted ten minutes. Seems if the heads not right, neither is the heart. I'm gonna go at my usual early bird time tomorrow and rattle out a workout regardless.
Reboot. No medicine ball stuff today butFlat bench, wider grip,
125kg x 1, 100kg x 9, slow, controlled
Incline dumbell 45kg x 8, 40kg x 6
Incline fly 35kg x 6, 30kg x 6
Shrugs 50kg dumbell x 25
Single arm 50kg rows x 25
Cable front raise 3 sets of 10 up to no.7
Single arm front raise 25kg x 10
Lateral raises 15kg x 8
Clean and press 50kg x 10.
Resting the medicine ball stuff to see if it helps my outer elbow pain but will incorporate more cardio type movements instead
Would be interested to get the thoughts of you guys who are probably much more educated than me.
51 years old and have always lifted moderate weights - never been a body builder/powerlifter but always enjoyed lifting.
Now I am getting a bit older, I know I can’t just hammer the weights but want to build a bit of muscle if I can and maintain functional strength.
I’ve therefore started doing something different. Three workouts a week - one low rep heavier weight doing the compound lifts - squats, bench press, barbell row, shoulder press and deadlift. 5x5 except 3x5 deadlift.
Then next workout is 5x10 with 25% less weight for squats, bench press, Lat pulldown, upright rows.
Third workout is high rep (15 per set) for squats, bench, lat pulldown, shoulder press, bicep curls and triceps push downs.
Not sure if this is optimum but I am hoping it will allow better recovery and variation than just going for strength or hypertrophy. Also will be kinder on knees etc than going heavy all the time
But if I am wasting my time, would be good to know!
51 years old and have always lifted moderate weights - never been a body builder/powerlifter but always enjoyed lifting.
Now I am getting a bit older, I know I can’t just hammer the weights but want to build a bit of muscle if I can and maintain functional strength.
I’ve therefore started doing something different. Three workouts a week - one low rep heavier weight doing the compound lifts - squats, bench press, barbell row, shoulder press and deadlift. 5x5 except 3x5 deadlift.
Then next workout is 5x10 with 25% less weight for squats, bench press, Lat pulldown, upright rows.
Third workout is high rep (15 per set) for squats, bench, lat pulldown, shoulder press, bicep curls and triceps push downs.
Not sure if this is optimum but I am hoping it will allow better recovery and variation than just going for strength or hypertrophy. Also will be kinder on knees etc than going heavy all the time
But if I am wasting my time, would be good to know!
TNJ said:
Would be interested to get the thoughts of you guys who are probably much more educated than me.
51 years old and have always lifted moderate weights - never been a body builder/powerlifter but always enjoyed lifting.
Now I am getting a bit older, I know I can’t just hammer the weights but want to build a bit of muscle if I can and maintain functional strength.
I’ve therefore started doing something different. Three workouts a week - one low rep heavier weight doing the compound lifts - squats, bench press, barbell row, shoulder press and deadlift. 5x5 except 3x5 deadlift.
Then next workout is 5x10 with 25% less weight for squats, bench press, Lat pulldown, upright rows.
Third workout is high rep (15 per set) for squats, bench, lat pulldown, shoulder press, bicep curls and triceps push downs.
Not sure if this is optimum but I am hoping it will allow better recovery and variation than just going for strength or hypertrophy. Also will be kinder on knees etc than going heavy all the time
But if I am wasting my time, would be good to know!
If you're enjoying it an you feel it's doing you some good; keep at it51 years old and have always lifted moderate weights - never been a body builder/powerlifter but always enjoyed lifting.
Now I am getting a bit older, I know I can’t just hammer the weights but want to build a bit of muscle if I can and maintain functional strength.
I’ve therefore started doing something different. Three workouts a week - one low rep heavier weight doing the compound lifts - squats, bench press, barbell row, shoulder press and deadlift. 5x5 except 3x5 deadlift.
Then next workout is 5x10 with 25% less weight for squats, bench press, Lat pulldown, upright rows.
Third workout is high rep (15 per set) for squats, bench, lat pulldown, shoulder press, bicep curls and triceps push downs.
Not sure if this is optimum but I am hoping it will allow better recovery and variation than just going for strength or hypertrophy. Also will be kinder on knees etc than going heavy all the time
But if I am wasting my time, would be good to know!
If you start to feel like it's going a bit stale; change it up a bit etc
Meds stopped; feeling much better for it thankfully! Keep going for now, each day as it comes etc
Starting to eat better too; but still want to drop a few more KG, so will control what's going in
Trained back last night:
x30 bodyweight pull ups at 120kg - narrow, supinated grip in sets of 5
Widegrip lat pull downs: 20x30kg, 20x40kg, 20x50kg, 18x55kg
Standing low pulley rows: 20x40kg, 20x45kg, 20x45kg
Seated reverse grip pull downs: 20x40kg, 20x40kg, 20x40kg
Finished with oly bar curls - 20xbar, 20x30kg, 20x32.5kg, 15x35kg & then dumbbell hammer curls (4x20kg) supter-setted with bodyweight hangs (wide grip, fingers only) at 30secs per hang
Grip tonight and see how I get on with squats tomorrow...
Starting to eat better too; but still want to drop a few more KG, so will control what's going in
Trained back last night:
x30 bodyweight pull ups at 120kg - narrow, supinated grip in sets of 5
Widegrip lat pull downs: 20x30kg, 20x40kg, 20x50kg, 18x55kg
Standing low pulley rows: 20x40kg, 20x45kg, 20x45kg
Seated reverse grip pull downs: 20x40kg, 20x40kg, 20x40kg
Finished with oly bar curls - 20xbar, 20x30kg, 20x32.5kg, 15x35kg & then dumbbell hammer curls (4x20kg) supter-setted with bodyweight hangs (wide grip, fingers only) at 30secs per hang
Grip tonight and see how I get on with squats tomorrow...
Purely cardio workout today but in short bursts.
Stairmaster for 10 mins at a very easy level that was f
kin hard for me!!
4 x 500m bursts on the ERG standing ski machine thing, full resistance, about 2min20 pace each time so pathetic but fk me these are awful, hit lats and triceps big time
One set of 'supersetted' medicine ball with 9kg ball consisting of-
Squat wall ball shot, squat jump front slam, Rotational slams each side x 10 abd done.....
Horrible workout but will continue with it, adding a minute, a hundred meters or a rep each time hopefully.
Stairmaster for 10 mins at a very easy level that was f
kin hard for me!! 4 x 500m bursts on the ERG standing ski machine thing, full resistance, about 2min20 pace each time so pathetic but f
k me these are awful, hit lats and triceps big timeOne set of 'supersetted' medicine ball with 9kg ball consisting of-
Squat wall ball shot, squat jump front slam, Rotational slams each side x 10 abd done.....
Horrible workout but will continue with it, adding a minute, a hundred meters or a rep each time hopefully.
TNJ said:
Not sure if this is optimum but I am hoping it will allow better recovery and variation than just going for strength or hypertrophy.
Decide what your goal is and train just for that. Good idea to do muscular hypertrophy first, then after you can cruise/maintain quite easily once you're at the size you'd like.popeyewhite said:
biggbn said:
Horrible workout but will continue with it, adding a minute, a hundred meters or a rep each time hopefully.
I read your post with disbelief. Why on Earth put yourself through such torture?Grip session this afternoon
Bodyweight hangs to begin with stretch the fingers out and forearms etc...
6 sets of 45sec holds; finger grip only for the first 4 sets then full grip with thumb over
Rolling Thunder (plate weight as handle/pin are about 3.5kg together) - 8x50kg, 8x60kg, 8x65kg, 8x70kg, 8x75kg (just)
Oly bar finger curls: 20x60kg, 15x60kg, 12x60kg, 8x60kg - grip fades fast on these!
Oly bar reverse curls: 5 x 20 with the oly bar
Done...
Back to my local gym tomorrow; train legs for the first time in nearly a year! See how I get on
Bodyweight hangs to begin with stretch the fingers out and forearms etc...
6 sets of 45sec holds; finger grip only for the first 4 sets then full grip with thumb over
Rolling Thunder (plate weight as handle/pin are about 3.5kg together) - 8x50kg, 8x60kg, 8x65kg, 8x70kg, 8x75kg (just)
Oly bar finger curls: 20x60kg, 15x60kg, 12x60kg, 8x60kg - grip fades fast on these!
Oly bar reverse curls: 5 x 20 with the oly bar
Done...
Back to my local gym tomorrow; train legs for the first time in nearly a year! See how I get on
biggbn said:
popeyewhite said:
biggbn said:
Horrible workout but will continue with it, adding a minute, a hundred meters or a rep each time hopefully.
I read your post with disbelief. Why on Earth put yourself through such torture?popeyewhite said:
biggbn said:
popeyewhite said:
biggbn said:
Horrible workout but will continue with it, adding a minute, a hundred meters or a rep each time hopefully.
I read your post with disbelief. Why on Earth put yourself through such torture?TNJ said:
Would be interested to get the thoughts of you guys who are probably much more educated than me.
51 years old and have always lifted moderate weights - never been a body builder/powerlifter but always enjoyed lifting.
Now I am getting a bit older, I know I can’t just hammer the weights but want to build a bit of muscle if I can and maintain functional strength.
I’ve therefore started doing something different. Three workouts a week - one low rep heavier weight doing the compound lifts - squats, bench press, barbell row, shoulder press and deadlift. 5x5 except 3x5 deadlift.
Then next workout is 5x10 with 25% less weight for squats, bench press, Lat pulldown, upright rows.
Third workout is high rep (15 per set) for squats, bench, lat pulldown, shoulder press, bicep curls and triceps push downs.
Not sure if this is optimum but I am hoping it will allow better recovery and variation than just going for strength or hypertrophy. Also will be kinder on knees etc than going heavy all the time
But if I am wasting my time, would be good to know!
Looks like you’ll be doing the same exercises 3 times per week? A muscle would struggle to recover properly being hit 3 times a week. I’d suggest a standard push, pull, legs. But do different rep ranges during the same workout.51 years old and have always lifted moderate weights - never been a body builder/powerlifter but always enjoyed lifting.
Now I am getting a bit older, I know I can’t just hammer the weights but want to build a bit of muscle if I can and maintain functional strength.
I’ve therefore started doing something different. Three workouts a week - one low rep heavier weight doing the compound lifts - squats, bench press, barbell row, shoulder press and deadlift. 5x5 except 3x5 deadlift.
Then next workout is 5x10 with 25% less weight for squats, bench press, Lat pulldown, upright rows.
Third workout is high rep (15 per set) for squats, bench, lat pulldown, shoulder press, bicep curls and triceps push downs.
Not sure if this is optimum but I am hoping it will allow better recovery and variation than just going for strength or hypertrophy. Also will be kinder on knees etc than going heavy all the time
But if I am wasting my time, would be good to know!
For instance if I was doing push I’d do a couple exercises higher weight low rep, 6 reps minimum really, a medium weight for couple exercises 12-15ish reps then a final ‘pump’ set higher reps 20ish with short rest between sets, get maximum blood to the muscle on the last set.
I’d just advise a decent warm up especially shoulders and rotary cuffs before getting into the weights, joints certainly seem to suffer much more the older I get.
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