Exodus Strength

53 yr old started training just over a year ago. Was 11.5 stone (74kg) and 5'11 (180cm). Now 14 stone (89kg) and still 5'11.

Targets (aiming for another 12 to 18 months):

Deadlift 220kg (485lbs)
Bench Press 140kg (309lbs)
Barbell Row 120kg (265lbs)
Overhd Press 100kg (220lbs)

Waist 38" - one inch below belly button top of hips - needs to go down.
Biceps 13" and 14" flexed - needs to go up.

Thurs (9th April 2020)
OHP 62.5kg (138lbs) 4/4/4/3/3
BR 85kg (187lbs) 5/5/5
Chins +15kg (33lbs) 5/5/4

Fri
BP 105kg (231lbs) 4/5/4/4/3
Dips +15kg (33lbs) 5/5/5
Pull ups 1

Sat
DL 150kg (331lbs) 1x5
Pull ups 2

Mon
OP 62.5kg (138lbs) 5/5/5
BR 85kg (187lbs) 6/6/6
Bicep Curl 37.5kg 6/6/5

Wed
BP 105kg (231lbs) 5/4/5
Chins +15kg (33lbs) 6/5/4
Tricep Skulls 20kg 3x8

Fri
OP 65kg (143lbs) 3/3/1/3/2
SQ 20kg (44lbs) 5/5/5
Pull Ups 5/5/5
Bicep Curl 37.5kg 8/8/8

No more dips as shoulder bit sore.

Welcome, @NickUK!
Good to have you here, and good lifting to you.

Thanks Wilhelm!

Sat
Deadlift 152.5kg (336lbs) 1x5
Bench Press 107.5kg (237lbs) 3/3/3

Welcome to the party, @NickUK

Cheers Cody!

OP 65kg (143lbs) 3/3/3/2/2
BR 85kg (187lbs) 6/6/6
Chins +15kg (33lbs) 6/6/6
Tricep Skulls 22.5kg 3x8
SQ 25kg (55lbs) 5/5/5

Wed
BP 107.5 kg (237lbs) 4/4/4
Incline bench 60kg (132lbs) 5/5/5
Deadlift (light) 60kg (132lbs) 5/5/5
Pull Ups 6/7/7
Bicep Curl 38.5kg 7/7/7
Ab roll outs 3x10

Fri
Overhead Press 65kg (143lbs) 3/3/1/4/5
Barbell Row 87.5kg (193lbs) 5/5/5
Chins +15kg (33lbs) 5/5/5
Dumbbell Rows 25kg 3x8
Tricep Skulls 25kg 3x8
Tricep Extensions 7.5kg 3x8
Squats 30kg (66lbs) 3x5
Ab Roll Outs 3x10

Sat
Deadlift 155kg (342lbs) 1x5

Mon
Dumbbell Overhead Press (neutral grip left shoulder only) 20kg 3x8
Barbell Row 87.5kg (193lbs) 5/5/5
Pull Ups +1.25kg 5/5/5
Dumbbell Rows 27.5kg 3x8
Tricep Skulls 27.5kg 3x8
Tricep Extensions (left shoulder only) 10kg 3x8
Squats 35kg (77lbs) 3x5
Ab Roll Outs 3x10

Tues

Deadlift (light) 90kg (198lbs) 3x5
Chins +15kg (33lbs) 3x5
Bicep Barbell 40kg 3x5
Bicep Dumbbell neutral grip 7.5kg 3x12
Bench Barbell reverse grip 20kg 3x8
Bench dumbbell neutral grip 7.5kg 3x12

Have a labral rotator cuff problem with my right shoulder. Not too inflamed but I realise it's not going to go away totally. So I'm looking at ways to work round it: bench press reverse grip, dumbbells neutral grip, inclines, close grip, floor press.

Thurs

Barbell Row 87.5kg (193lbs) 5/5/5
Pull Ups +2.5kg 5/5/5
Dumbbell Rows 30kg 3x8
Dumbbell Overhead Press (neutral grip left shoulder only) 15kg 3x8
Dumbbell Shoulder Lateral Raises 10kg 3x8
Tricep Skulls 20kg 3x8
Tricep Extensions (left shoulder only) 10kg 3x8
Squats 40kg (88lbs) 3x7
Ab Roll Outs 3x10

Fri

Chins +15kg (33lbs) 3x6
Bicep Barbell 40kg 3x5
Bicep Dumbbell neutral grip 8.75kg 3x12
Bench Barbell reverse grip 45kg 3x8
Bench Dumbbell neutral grip 15kg 3x12
Face Pull (slow) 5kg 3x12

Good that the site is back up and running. I was sure I had been banned for having a boring log

Recovering range of movement in my right shoulder and there is no more pain now I've dropped normal bench press and dips. Just some low level grinding when I do overhead press, which I've decided not to worry about unless it gets worse.

Mon 1/6/20

Bench Press Reverse Grip 90kg (198lbs) 3x5
Bench Press Dumbbell 21.25kg 3x8
Barbell Row 80kg (176lbs) 6/6/6
Dumbell Row 30kg 3x10
Pull Ups +13.75kg 3x5
Squat 45kg 3x5
Bicep Dumbbell Curl 17.5kg 3x10
Ab Roll Outs 3x10

Wed 3/6/20
Overhead Press 60kg (132lbs) 4/4/3/3/3
Overhead Press Dumbbell 17.5kg 3x10
Deadlift 160kg (353lbs) 1x5
Chins +15kg (33lbs) 5/5/5
Bicep Dumbbell Curls 17.5kg 3x10
Tricep Extensions 3.75kg 3x12
Shoulder Facepulls 3.75kg 3x10
Situps 2x10

Weight is now 13.7 stone (86kg) - was 14 stone (89kg).
Waist now 36.5" - was 38".
Biceps 14" and 15" flexed - was 13" and 14" flexed.

Fri 5/6/20
Bench Press Reverse Grip 92.5kg (204lbs) 4/4/3/3/2
Bench Press Dumbbell 22.5kg 3x8
Barbell Row 82.5kg (182lbs) 3x5
Dumbell Row 32.5kg 3x10
Pull Ups +15kg 3x5
Bicep Dumbbell Curl 18.75kg 3x10
Situps 3x10

Mon 8/6/20
Overhead Press 60kg (132lbs) 4/4/5/4/3
Overhead Press Dumbbell 18.75kg 3x10
Squat 50kg (110lbs) 3x5
Chins +15kg (33lbs) 5/5/5
Tricep Extensions 5kg 3x12
Shoulder Facepulls 3.75kg 3x10
Ab Roll Outs 3x10

Tues 9/6/20
Bench Press Reverse Grip 92.5kg (204lbs) 3x5
Bench Press Dumbbell 22.5kg 3x8
Barbell Row 85kg (187lbs) 3x5
Dumbell Row 33.75kg 3x10
Pull Ups +15kg 3x5
Bicep Dumbbell Curl 18.75kg 3x10
Situps 3x10

Thurs 11/6/20
Overhead Press 60kg (132lbs) 3x5
Squat 52.5kg (116lbs) 3x5

Chins +15kg (33lbs) 5/5/5
Tricep Extensions 6.25kg 3x12
Ab Roll Outs 3x10

Fri 12/6/20
Bench Press (reverse grip) 95kg (209lbs) 3/3/3/3
Barbell Row 85kg (187lbs) 3x5

Pull Ups +15kg 5/5/4
Bicep Dumbbell Curl 20kg 3x5
Situps 3x10

Sat 13/6/20
Deadlift 160kg (353lbs) 1x5

Shoulder seems to be holding up, so some targets to aim for:
Bench Press (reverse grip) 100kg (220 lbs) by end of July; 105kg (231lbs) by end Sept; 110kg (242lbs) by end Dec; 120kg (265lbs) by end of April 2021.
Overhead Press 65kg (143lbs) by end of July; 70kg (154lbs) by end of Sept; 75kg (165lbs) by end of Dec; 80kg (176lbs) by end of April 2021.
Deadlift 165kg (364lbs) by end of July; 170kg (375lbs) by end of Sept; 180kg (397lbs) by end of Dec; 200kg (440lbs) by end of April 2021.