I'm a 53 year old guy who likes picking heavy things up, and putting them down. I'll blog about my progress here.
Wednesday, August 27, 2014
OHP: 45x5, 75x5,95x5, 100x2x12
Rows: 95x5, 115x5, 135x5, 140x3x15
Bench: 115x5, 135x5, 140x3x12
Curls: 45x5, 65x5, 80x10
Those rows are brutal! By the time I got to the last set of curls I couldn't bear to even put the weights away.
Squats: 45x5, 135x5, 165x5, 185x5, 190x2x15
Leg Raises: BWx25
I added 5 lbs to all the lifts and it still left me pretty out of breath for a while. I was breathing hard for about 10 minutes after the workout. The leg raises really torture my lower back, but I can feel them in my glutes quite well, so I'll keep at 'em. Cardio tomorrow. If time isn't too bad I'm going to do the upper body portion of the routine. I should be able to hit these three times a week, which should be good enough for hypertrophy and tendon improvements.
Sunday, August 24, 2014
Rows: 45x5, 95x5, 115x5, 135x3x15
Bench: 45x5, 95x5, 115x5, 135x3x12
Don't laugh at the weights. Doing 15 rows without putting it down, a plate a side, is hard work! Anyhow, finished up from yesterday. Weather looks good for cardio few days this week.
Saturday, August 23, 2014
Sat, 23 Aug 14
Curls: 45x10, 65x10, 75x10
Squats: 45x10, 135x5, 155x5, 175x5, 185x2x15
Leg Raises: 1x25
OHP: 45x5, 65x5, 85x5, 95X2X12
Leg raises really hurt my lower back after all the other stuff. By the time I got through the OHP I was too beat to row or bench. This takes a long time when you're not well conditioned. Easily close to 1.5 hours.
Sunday, August 17, 2014
Squats: 45x5, 135x5, 185x5, 225x5, 265x3x5
So pissed. Gained 3 lbs back this week somehow. Anyhow, wanted to squat 305 for reps, but it wasn't happening. Couldn't do anything after, just flat out exhausted.
Tuesday, August 12, 2014
Tues, 12 Aug 14
Squats : 45x5, 135x5, 225x5, 275x2x6
Managed to finish these. Straight and to the point: just enough work to maintain strength.
Monday, August 11, 2014
Bench and rows
Mon, 11 Aug 14
Bench: 45x10, 135x10, 185x10, 225x2x6
Rows: 135x5, 185x5, 205x2x6
Felt sick afterwards. Still dieting and feeling weak and unmotivated. I'll squat tomorrow.
Sunday, August 3, 2014
Hex and Bench
Sun, 3 Aug 14
Hex bar deadlifts: 160x10, 250x10, 300x10, 350x5, 390x5, 410x5
Bench: 135x10, 185x10, 215x10, 225x3x10
Been slacking off. Too much vacation and video games. Weight currently at a whopping 235. Most I've weighed in a while. Very disappointed in myself. Time to crack the whip.