My back hurt a little more than it did yesterday, but I'm pretty much ignoring it except to make my workouts shorter and lighter than usual. Oddly, getting off the bike at the end of my ride yesterday made it hurt more than anything else, but only for a minute or so.
OHP: 75 x 3 @8; 60 x 6 x 3, 45 x 12
Deadlift: 105 x 12 x 2
BB shrug: 95 x 10 x 3
Staving off the decline, part deux
Moderator: Chebass88
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JimRiley
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JimRiley
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Re: Staving off the decline, part deux
Cardio: Walked 4.34 miles in 1 hour 6 minutes, which works out to 3.95 mph
Chinups: 34, one every 30 seconds
Goblet squats: air x 10, 10s x 10, 20s x 10 x 3
My back felt better today than it has in a while. It hurt a little on my walk, but more up around the scapulas instead of that oppressive lower back feeling. so that was OK.
Chinups: 34, one every 30 seconds
Goblet squats: air x 10, 10s x 10, 20s x 10 x 3
My back felt better today than it has in a while. It hurt a little on my walk, but more up around the scapulas instead of that oppressive lower back feeling. so that was OK.
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JimRiley
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Re: Staving off the decline, part deux
Fri., Sep. 8, 2023
Cardio: Cycled 14.29 miles in 55:43, averaging 15.4 mph. Average/normalized/max power: 148/157/419W. Averaged 158W for 45 minutes.
Sat., Sep. 9, 2023
Machines at the In-Shape:
Incline press: 70 x 11 x 4
Hip adductor: 195 x 9 x 4
Seated row: 95 x 11 x 4
Hip abductor: 160 x 9 x 4
Seated triceps extension: 85 x 9 x 4
Lat flexor: 150 x 9, 9, 9, 8
Hamstring curl: 90 x 11 x 4
Overhead triceps extension: 100 x 8 x 4
Machine biceps curl: 55 x 11 x 4
Quad extension: 135 x 9 x 4
Lat pulldown: 95 x 8 x 4
Hip flexor: 95 x 9 x 4
Leg press: 315 x 1, 220 x 11 x 4
Mon., Sep. 11, 2023
Cardio: Cycled 12.58 miles in 52:32, averaging 14.4 mph. Did my customary climb in 6:30, a few seconds off PR pace. Average/normalized/max/6-minute/20-minute power: 143/158/412/198/160W.
Bench: warmup (45 x 8, 75 x 7, 105 x 6, 135 x 3); 160 x 1 @9; 135 x 3, 4, 5, 3, 4, 5, 3, 4, 5 (36 total) @6-9, every 2.5 minutes
Deadlift: warmup (135 x 6, 175 x 5, 215 x 4, 255 x 3); 275 x 2 @7; 225 x 6 x 5 @6, every 2.5 minutes
Cardio: Cycled 14.29 miles in 55:43, averaging 15.4 mph. Average/normalized/max power: 148/157/419W. Averaged 158W for 45 minutes.
Sat., Sep. 9, 2023
Machines at the In-Shape:
Incline press: 70 x 11 x 4
Hip adductor: 195 x 9 x 4
Seated row: 95 x 11 x 4
Hip abductor: 160 x 9 x 4
Seated triceps extension: 85 x 9 x 4
Lat flexor: 150 x 9, 9, 9, 8
Hamstring curl: 90 x 11 x 4
Overhead triceps extension: 100 x 8 x 4
Machine biceps curl: 55 x 11 x 4
Quad extension: 135 x 9 x 4
Lat pulldown: 95 x 8 x 4
Hip flexor: 95 x 9 x 4
Leg press: 315 x 1, 220 x 11 x 4
Mon., Sep. 11, 2023
Cardio: Cycled 12.58 miles in 52:32, averaging 14.4 mph. Did my customary climb in 6:30, a few seconds off PR pace. Average/normalized/max/6-minute/20-minute power: 143/158/412/198/160W.
Bench: warmup (45 x 8, 75 x 7, 105 x 6, 135 x 3); 160 x 1 @9; 135 x 3, 4, 5, 3, 4, 5, 3, 4, 5 (36 total) @6-9, every 2.5 minutes
Deadlift: warmup (135 x 6, 175 x 5, 215 x 4, 255 x 3); 275 x 2 @7; 225 x 6 x 5 @6, every 2.5 minutes
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JimRiley
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Re: Staving off the decline, part deux
Cardio: Walked and jogged 4.33 miles in 52:50. Alternated the whole way between jogging 128 strides and walking 50.
Hammer curls: right 20 x 11 x 4, left 16 x 11 x 4
Lateral delt raises: 15s x 11 x 4
BB front raises: 32.5 x 11 x 4
Rear delt raises: 16s x 10 x 4
BB shrugs: 145 x 8 x 4
Hammer curls: right 20 x 11 x 4, left 16 x 11 x 4
Lateral delt raises: 15s x 11 x 4
BB front raises: 32.5 x 11 x 4
Rear delt raises: 16s x 10 x 4
BB shrugs: 145 x 8 x 4
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JimRiley
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Re: Staving off the decline, part deux
OHP:
45 x 8, 45 x 6, 55 x 5, 65 x 4, 75 x 2, 85 x 1
70 x 3, 4, 5, 3, 4, 5, 3, 4, 5 @6-7, every 2.5 minutes
Squat:
45 x 6, 85 x 5, 125 x 4, 165 x 3, 195 x 2
160 x 5 @<6
Naturally I was planning to do more sets with 160, but on the first one my right shoulder started complaining pretty heartily about the low-bar position, so I stopped. Over the next few hours, though, I decided to try again with high-bar, and I gave it a go in the evening:
45 x 6, 85 x 5, 125 x 4
160 x 5 x 3 @6, every 2.5 minutes
I hadn’t done high-bar since 3 or 4 years ago, didn’t care for it much then, and didn’t quite fall in love with it this time either. But it was just uncomfortable rather than overtly painful, so it'll do as a Plan B for squats.
45 x 8, 45 x 6, 55 x 5, 65 x 4, 75 x 2, 85 x 1
70 x 3, 4, 5, 3, 4, 5, 3, 4, 5 @6-7, every 2.5 minutes
Squat:
45 x 6, 85 x 5, 125 x 4, 165 x 3, 195 x 2
160 x 5 @<6
Naturally I was planning to do more sets with 160, but on the first one my right shoulder started complaining pretty heartily about the low-bar position, so I stopped. Over the next few hours, though, I decided to try again with high-bar, and I gave it a go in the evening:
45 x 6, 85 x 5, 125 x 4
160 x 5 x 3 @6, every 2.5 minutes
I hadn’t done high-bar since 3 or 4 years ago, didn’t care for it much then, and didn’t quite fall in love with it this time either. But it was just uncomfortable rather than overtly painful, so it'll do as a Plan B for squats.
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JimRiley
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Re: Staving off the decline, part deux
Thu., Sep. 14, 2023
Cardio: Cycled 11.1 miles in 52:13, averaging 12.8 mph. Average/normalized/max power: 113/128/527W. Very easy ride, obviously.
Fri., Sep., 15, 2023
Machines at the In-Shape:
Hip adductor: 195 x 10 x 4
Lat pulldown: 95 x 9 x 4
Incline press: 80 x 8 x 4
Biceps curl, pushbutton: "10" x 10 x 3, "7" x 10 (odd machine - feels squishy and momentumless as if it's pneumatic; regular one was broken)
Quad extension: 135 x 10 x 4
Hip abductor: 160 x 10 x 4
Seated triceps extension: 85 x 10 x 3, 65 x 12
Seated row: 100 x 8 x 2, 75 x 12 x 2
Glute extension: 85 x 10 x 2
Overhead triceps extension: 100 x 9 x 4
Leg press: 315 x 1, 255 x 8 x 4
Lat flexor: 90 x 10 x 3
Seated dip: 75 x 10
Hamstring curl: 95 x 9 x 4
Hip flexor: 95 x 10 x 4
Took it easy on a few machines: lat flexor and seated rows because they seemed to stir up my shoulder pain from two days ago; glute extensions because they just didn't feel right. I couldn't quite manage sets across on biceps curls or seated triceps extensions either. Whatevs.
Cardio: Cycled 11.1 miles in 52:13, averaging 12.8 mph. Average/normalized/max power: 113/128/527W. Very easy ride, obviously.
Fri., Sep., 15, 2023
Machines at the In-Shape:
Hip adductor: 195 x 10 x 4
Lat pulldown: 95 x 9 x 4
Incline press: 80 x 8 x 4
Biceps curl, pushbutton: "10" x 10 x 3, "7" x 10 (odd machine - feels squishy and momentumless as if it's pneumatic; regular one was broken)
Quad extension: 135 x 10 x 4
Hip abductor: 160 x 10 x 4
Seated triceps extension: 85 x 10 x 3, 65 x 12
Seated row: 100 x 8 x 2, 75 x 12 x 2
Glute extension: 85 x 10 x 2
Overhead triceps extension: 100 x 9 x 4
Leg press: 315 x 1, 255 x 8 x 4
Lat flexor: 90 x 10 x 3
Seated dip: 75 x 10
Hamstring curl: 95 x 9 x 4
Hip flexor: 95 x 10 x 4
Took it easy on a few machines: lat flexor and seated rows because they seemed to stir up my shoulder pain from two days ago; glute extensions because they just didn't feel right. I couldn't quite manage sets across on biceps curls or seated triceps extensions either. Whatevs.
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JimRiley
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Re: Staving off the decline, part deux
Sat., Sep. 16, 2023
Cardio: Walked and jogged 4.34 miles in 53:00
Sun., Sep. 17, 2023
Cardio: Cycled 14.08 miles in 58:44, averaging 14.4 mph. Average/normalized/max power: 139/154/492W
Bench: 165 x 1 @8.5; 117.5 x 7 x 11 @6-9, every 2.5 minutes (apparently tied a volume PR <emojis>)
Deadlift: 255 x 2 @<6; 235 x 4 x 6 @6, every 2.5 minutes
Cardio: Walked and jogged 4.34 miles in 53:00
Sun., Sep. 17, 2023
Cardio: Cycled 14.08 miles in 58:44, averaging 14.4 mph. Average/normalized/max power: 139/154/492W
Bench: 165 x 1 @8.5; 117.5 x 7 x 11 @6-9, every 2.5 minutes (apparently tied a volume PR <emojis>)
Deadlift: 255 x 2 @<6; 235 x 4 x 6 @6, every 2.5 minutes
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JimRiley
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Re: Staving off the decline, part deux
Cardio: Hiked 6 miles in 2:40 in a redwood forest - a nice change of locale
Hammer curls: right 21 x 8 x 4, left 17.5 x 8 x 4
Lateral delt raises: 16s x 8 x 4
BB front raises: 35.5 x 8 x 4
Rear delt raises: 16s x 11 x 4
BB shrugs: 145 x 9 x 4
Hammer curls: right 21 x 8 x 4, left 17.5 x 8 x 4
Lateral delt raises: 16s x 8 x 4
BB front raises: 35.5 x 8 x 4
Rear delt raises: 16s x 11 x 4
BB shrugs: 145 x 9 x 4
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JimRiley
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Re: Staving off the decline, part deux
Cardio: Cycled 13.59 miles in 53:51, averaging 15.1 mph. Average/normalized/max power: 147/157/528W.
OHP: warmup (45/55/65/75/85); 62.5 x 4, 5, 6, 7, 4, 5, 6, 7 (44 reps) @<6-7
Squat (high bar): warmup (45/85/125); 165 x 5 x 4 @6
Still having a little back pain and a little shoulder pain, but felt pretty decent on the bike. OHP was a bear at first (hence the light weight) but suddenly easy and painless after the first wave of work sets. Still squatting high-bar, but at least now I can get into the low-bar position pretty comfortably.
OHP: warmup (45/55/65/75/85); 62.5 x 4, 5, 6, 7, 4, 5, 6, 7 (44 reps) @<6-7
Squat (high bar): warmup (45/85/125); 165 x 5 x 4 @6
Still having a little back pain and a little shoulder pain, but felt pretty decent on the bike. OHP was a bear at first (hence the light weight) but suddenly easy and painless after the first wave of work sets. Still squatting high-bar, but at least now I can get into the low-bar position pretty comfortably.
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JimRiley
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Re: Staving off the decline, part deux
Cardio: Walked and jogged 4.34 miles, level and mostly on trails, in 55:07; averaged 4.72 mph
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JimRiley
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Re: Staving off the decline, part deux
Machines at the In-Shape:
Seated triceps extension: 85 x 10 x 3, 65 x 12
Hip adductor: 195 x 11 x 4
Incline press: 110 x 1; 80 x 9 x 3; 60 x 9
Hamstring curl: 95 x 10 x 4
Overhead triceps extension: 100 x 10, 10, 10, 9
Leg press: 315 x 1, 235 x 10 x 4
Lat flexor: 150 x 9 x 3; 105 x 12
Quad extension: 135 x 11 x 4
Seated row: 100 x 8 x 4
Hip abductor: 160 x 11 x 4
Hip flexor: 95 x 11 x 4
Machine biceps curl: 60 x 8 x 4
Seated dip: 120 x 8 x 4
Lat pulldown: 95 x 10, 10, 10, 8
Glute extension: 100 x 10 x 1 (different machine than usual, just messing around)
I've been doing all this stuff in a single 2-hour session with 1-minute rest periods between sets, but it's about to a point where I have to either stop increasing the weights, take longer rests, or split this into two sessions. Longer rests would be really simple, but if I start taking 2 minutes instead of 1 it'll take 3 hours. But heck, I'm retired.
Seated triceps extension: 85 x 10 x 3, 65 x 12
Hip adductor: 195 x 11 x 4
Incline press: 110 x 1; 80 x 9 x 3; 60 x 9
Hamstring curl: 95 x 10 x 4
Overhead triceps extension: 100 x 10, 10, 10, 9
Leg press: 315 x 1, 235 x 10 x 4
Lat flexor: 150 x 9 x 3; 105 x 12
Quad extension: 135 x 11 x 4
Seated row: 100 x 8 x 4
Hip abductor: 160 x 11 x 4
Hip flexor: 95 x 11 x 4
Machine biceps curl: 60 x 8 x 4
Seated dip: 120 x 8 x 4
Lat pulldown: 95 x 10, 10, 10, 8
Glute extension: 100 x 10 x 1 (different machine than usual, just messing around)
I've been doing all this stuff in a single 2-hour session with 1-minute rest periods between sets, but it's about to a point where I have to either stop increasing the weights, take longer rests, or split this into two sessions. Longer rests would be really simple, but if I start taking 2 minutes instead of 1 it'll take 3 hours. But heck, I'm retired.
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JimRiley
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Re: Staving off the decline, part deux
Cardio: Cycled 13.67 miles in 54:17, averaging 15.1 mph. Average/normalized/max power: 148/157/708W.
Bench: 160 x 1 @8.5; 145 x 2, 3, 4, 2, 3, 4, 2, 3, 4 (27 reps) @6-9, every 2.5 minutes
Deadlift: 245 x 3, 4, 5, 3, 4, 5, 3 (27 reps) @<6-7, every 2.5 minutes
Not sure if benching 145 for 27 reps was a volume PR, but anyway it was somewhat satisfying since that was my 1RM for quite a while.
Bench: 160 x 1 @8.5; 145 x 2, 3, 4, 2, 3, 4, 2, 3, 4 (27 reps) @6-9, every 2.5 minutes
Deadlift: 245 x 3, 4, 5, 3, 4, 5, 3 (27 reps) @<6-7, every 2.5 minutes
Not sure if benching 145 for 27 reps was a volume PR, but anyway it was somewhat satisfying since that was my 1RM for quite a while.
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JimRiley
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Re: Staving off the decline, part deux
Hammer curls: right 21 x 9 x 3, left 17.5 x 9 x 3
Lateral delt raises: 12.5s x 10 x 4
DB front raises: 12.5s x 10 x 4
Rear delt raises: 12.5s x 10 x 4
BB shrugs: 115 x 10 x 4
Cardio: Walked 4.34 miles in 1:01:50, averaging 4.21 mph. Amusingly, that was just about as fast as some of my "runs", and a good deal easier.
Lateral delt raises: 12.5s x 10 x 4
DB front raises: 12.5s x 10 x 4
Rear delt raises: 12.5s x 10 x 4
BB shrugs: 115 x 10 x 4
Cardio: Walked 4.34 miles in 1:01:50, averaging 4.21 mph. Amusingly, that was just about as fast as some of my "runs", and a good deal easier.
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JimRiley
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Re: Staving off the decline, part deux
Mon., Sep. 25, 2023
Cardio: Cycled 25 minutes on the indoor trainer, except I rode it outdoors for a change. It wasn’t really much fun because of flies, which of course love sweaty skin. Went easy because my left knee was hurting last night, but it was totally fine on the trainer. Average/normalized/max power: 114/126/249W.
Squats: 155 x 5 x 7 @6, every 2.5 minutes. Started out low-bar but switched to mid-bar due to some slight shoulder pain.
OHP: 70 x 3, 4, 5, 3, 4, 5, 5, 5 (34 total) @<6-7, every 2.5 minutes
Tue., Sep. 26, 2023
Cardio: Cycled 13.65 miles in 55:36, averaging 14.7 mph. Average/normalized/max power: 141/150/576W.
Wed., Sep. 27, 2023
Machines at the In-Shape:
Hamstring curl: 95 x 11 x 4
Hip abductor: 165 x 9 x 4
Hip adductor: 200 x 9 x 4
Hip flexor: 100 x 9 x 4
Incline press (Precor): 100 x 1; 80 x 9 x 4
Lat flexor: 150 x 9 x 4
Lat pulldown: 95 x 10 x 4
Leg press: 215 x 11 x 4
Machine biceps curl, pushbutton: 10 x 10 x 4
Overhead triceps extension: 100 x 10 x 4
Quad extension: 140 x 9 x 4
Seated row: 100 x 9 x 4
Seated dip: 110 x 9 x 4
Seated triceps extension: 85 x 10, 10, 10, 9
Increased the interset rest interval from 1 minute to 1:30 on all the upper body machines; kept it at 1:00 for the lower body stuff. I was doing more weight on a good many of the machines about 9 months ago, but that was with rest periods of up to 2:00 or even more.
Cardio: Cycled 25 minutes on the indoor trainer, except I rode it outdoors for a change. It wasn’t really much fun because of flies, which of course love sweaty skin. Went easy because my left knee was hurting last night, but it was totally fine on the trainer. Average/normalized/max power: 114/126/249W.
Squats: 155 x 5 x 7 @6, every 2.5 minutes. Started out low-bar but switched to mid-bar due to some slight shoulder pain.
OHP: 70 x 3, 4, 5, 3, 4, 5, 5, 5 (34 total) @<6-7, every 2.5 minutes
Tue., Sep. 26, 2023
Cardio: Cycled 13.65 miles in 55:36, averaging 14.7 mph. Average/normalized/max power: 141/150/576W.
Wed., Sep. 27, 2023
Machines at the In-Shape:
Hamstring curl: 95 x 11 x 4
Hip abductor: 165 x 9 x 4
Hip adductor: 200 x 9 x 4
Hip flexor: 100 x 9 x 4
Incline press (Precor): 100 x 1; 80 x 9 x 4
Lat flexor: 150 x 9 x 4
Lat pulldown: 95 x 10 x 4
Leg press: 215 x 11 x 4
Machine biceps curl, pushbutton: 10 x 10 x 4
Overhead triceps extension: 100 x 10 x 4
Quad extension: 140 x 9 x 4
Seated row: 100 x 9 x 4
Seated dip: 110 x 9 x 4
Seated triceps extension: 85 x 10, 10, 10, 9
Increased the interset rest interval from 1 minute to 1:30 on all the upper body machines; kept it at 1:00 for the lower body stuff. I was doing more weight on a good many of the machines about 9 months ago, but that was with rest periods of up to 2:00 or even more.
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JimRiley
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Re: Staving off the decline, part deux
Thu., Sep. 28, 2023
Cardio: Jogged 3.16 miles in 40:06, averaging 4.7 mph
Fri., Sep. 29, 2023
Cardio: Cycled 6.97 miles in in 29:27, averaging 14.2 mph. Rode my track bike, so no power data. (The power meter, which is pretty much just a strain gauge, is attached to the left-hand crank of the road bike.) I hadn't been on the track bike in quite a while, and it felt pretty uncomfortable.
Bench: 165 x 1 @9; 120 x 7, 7, 7, 7, 7, 7, 5, 5, 5, 5, 5 @6-8, every 2.5 minutes
Deadlift: 285 x 1 @8; 265 x 3 x 5 @7-8, 205 x 10 x 2 @6-7, every 2.5 minutes
Cardio: Jogged 3.16 miles in 40:06, averaging 4.7 mph
Fri., Sep. 29, 2023
Cardio: Cycled 6.97 miles in in 29:27, averaging 14.2 mph. Rode my track bike, so no power data. (The power meter, which is pretty much just a strain gauge, is attached to the left-hand crank of the road bike.) I hadn't been on the track bike in quite a while, and it felt pretty uncomfortable.
Bench: 165 x 1 @9; 120 x 7, 7, 7, 7, 7, 7, 5, 5, 5, 5, 5 @6-8, every 2.5 minutes
Deadlift: 285 x 1 @8; 265 x 3 x 5 @7-8, 205 x 10 x 2 @6-7, every 2.5 minutes
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JimRiley
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Re: Staving off the decline, part deux
Sat., Sep. 30, 2023
Unplanned rest day. I had the new Covid booster Friday afternoon, and started feeling crappy on Saturday. It took me by surprise, because the only reaction I've noticed in the past was needing to sleep more (plus the sore shoulder, of course).
Sun., Oct. 1, 2023
Squat (finally back to low-bar): 165 x 5 x 6 @6, every 2.5 minutes
OHP: 65 x 4, 5, 6, 7, 4, 5, 6, 4, 5, 6 (52 total) @<6-8, every 2 minutes
Finally started feeling better in the afternoon. Even the shoulder is fine.
Unplanned rest day. I had the new Covid booster Friday afternoon, and started feeling crappy on Saturday. It took me by surprise, because the only reaction I've noticed in the past was needing to sleep more (plus the sore shoulder, of course).
Sun., Oct. 1, 2023
Squat (finally back to low-bar): 165 x 5 x 6 @6, every 2.5 minutes
OHP: 65 x 4, 5, 6, 7, 4, 5, 6, 4, 5, 6 (52 total) @<6-8, every 2 minutes
Finally started feeling better in the afternoon. Even the shoulder is fine.
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JimRiley
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Re: Staving off the decline, part deux
Cardio: Walked and jogged 3.83 miles in 50:48, averaging 4.52 mph. Did the Davenport easement loop. Back is still hurting on uphills.
At the In-Shape:
Seated triceps extension: 85 x 10 x 4
Lat pulldown: 95 x 11 x 4
Overhead triceps extension: 100 x 11 x 4
Seated row: 100 x 10 x 4 @9.5
Lat flexor: 150 x 10 x 3 @9, 120 x 12
Machine biceps curl, pushbutton: “10” x 11, “10” x 8 @10, “7” x 12 x 2
Incline press: 80 x 10, 9 @9.5, 60 x 10 x 2
Trap bar shrug: 115 x 10 x 4
There were a kazillion people there, so the order in which I did things was driven almost entirely by availability, and not at all what I would have preferred. But maybe it was accidentally a good idea, as I did get - dare I say it - a fairly nice pump.
At the In-Shape:
Seated triceps extension: 85 x 10 x 4
Lat pulldown: 95 x 11 x 4
Overhead triceps extension: 100 x 11 x 4
Seated row: 100 x 10 x 4 @9.5
Lat flexor: 150 x 10 x 3 @9, 120 x 12
Machine biceps curl, pushbutton: “10” x 11, “10” x 8 @10, “7” x 12 x 2
Incline press: 80 x 10, 9 @9.5, 60 x 10 x 2
Trap bar shrug: 115 x 10 x 4
There were a kazillion people there, so the order in which I did things was driven almost entirely by availability, and not at all what I would have preferred. But maybe it was accidentally a good idea, as I did get - dare I say it - a fairly nice pump.
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JimRiley
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Re: Staving off the decline, part deux
Came down with a cold Monday night, so I took a few days off.
Fri., Oct. 6, 2023
Cardio: Cycled 3.04 miles on my track bike in 13:03, averaging 14.0 mph. I wasn't quite well enough for a real ride, but it was 92 degrees and I wanted to at least feel it.
Sat., Oct. 7, 2023
Worked out with my son at a municipal sports center we used to go to.
Matrix converging chest press: 70 x 8, 80 x 8, 90 x 8, 100 x 8
Matrix arm curl: 50 x 8 x 4
Barbell decline bench press: 75 x 8, 105 x 8, 125 x 8, 115 x 8
Matrix lat pull: 90 x 8, 100 x 8 x 3
Matrix pec fly: 80 x 8, 110 x 8, 140 x 8, 150 x 8
Life Fitness assisted chin: 40 x 8, 50 x 8, 60 x 6
Matrix seated dip: 90 x 8, 100 x 8, 110 x 8, 120 x 8
It was kind of fun to do some different GPP stuff for a change.
Fri., Oct. 6, 2023
Cardio: Cycled 3.04 miles on my track bike in 13:03, averaging 14.0 mph. I wasn't quite well enough for a real ride, but it was 92 degrees and I wanted to at least feel it.
Sat., Oct. 7, 2023
Worked out with my son at a municipal sports center we used to go to.
Matrix converging chest press: 70 x 8, 80 x 8, 90 x 8, 100 x 8
Matrix arm curl: 50 x 8 x 4
Barbell decline bench press: 75 x 8, 105 x 8, 125 x 8, 115 x 8
Matrix lat pull: 90 x 8, 100 x 8 x 3
Matrix pec fly: 80 x 8, 110 x 8, 140 x 8, 150 x 8
Life Fitness assisted chin: 40 x 8, 50 x 8, 60 x 6
Matrix seated dip: 90 x 8, 100 x 8, 110 x 8, 120 x 8
It was kind of fun to do some different GPP stuff for a change.
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JimRiley
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Re: Staving off the decline, part deux
Bench: 165 x 1 @8.5; 145 x 4 x 3 @8.5, 145 x 3 x 3 @7.5, 145 x 2 x 3 @ 7; 120 x 8 x 2 @7-8
Pecs were sore from doing decline bench for the first time yesterday, but these went well except for some slightly wobbly eccentrics.
Pecs were sore from doing decline bench for the first time yesterday, but these went well except for some slightly wobbly eccentrics.
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JimRiley
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- Joined: Sat Sep 23, 2017 11:51 am
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- Age: 70
Re: Staving off the decline, part deux
Got vaccinated against both flu and RSV today. No reaction yet to speak of.
Deadlift: 285 x 1 @7; 315 x 1 @8; 345 x 0; 275 x 4, 2, 2 @7-8; 225 x 8 @6
Hadn’t done any deadlifts in 10 days. Apparently that was long enough to shed some accumulated fatigue, because they felt great. 315 was the heaviest I’d done since May, and felt like no big deal. 345 would have been a PR; at least it came up about 3 inches.
Deadlift: 285 x 1 @7; 315 x 1 @8; 345 x 0; 275 x 4, 2, 2 @7-8; 225 x 8 @6
Hadn’t done any deadlifts in 10 days. Apparently that was long enough to shed some accumulated fatigue, because they felt great. 315 was the heaviest I’d done since May, and felt like no big deal. 345 would have been a PR; at least it came up about 3 inches.