Getting stronger getting older

Dtp1979

Squat

110kg x 3

120kg x 3

130kg x 3

heaviest triple in what must be 2 years. Left shoulder was a little achey.

The top set looked faster on video than it felt in reality. Dodgy depth too. Parallel at best.

I wore my new SBD 7mm sleeves today. Nice fit.

leg extensions

Dtp1979

Cardio

Today I did less sprinty stuff and most slow and steady with light sweating. Far more enjoyable.

I alternated between 5 mins treadmill and 5 mins assault bike for a couple of rounds.

Stretching in between and I got my pjs skipping rope out. Turns out the skipping skills from mma and skipathon 1989 have diminished quite a bit, but not completely.

cold plunge 5 mins

Dtp1979

Deload

very little light benching

cold plunge 6mins

Dtp1979

Deadlift

125kg x 5

135kg x 5

145kg x 5

Feeling tired and unmotivated these last few days.

leg curl max +2.5kg x 5 x max

Dtp1979

Bench press

my left shoulder has been giving me a little grief on this lift lately so I’m gonna change a bit. Ive a sling shot hanging up that im gonna use for a while to take the pressure off.

Slingshot Bench

70kg x 5

75kg x 5

80kg x 5

85-made a balls of it. Another time.

No pain whatsoever.

Shoulder press machine 12 reps @40, 50, 60, 70, 80

used narrow grip. No pain in shoulder.

superset with T-bar row 50kg x 5 x 10

Seated row max+10kg x 4 x 12

superset DB Rev flys 13kg x 3 x 12

triceps

Dtp1979

Squat

120kg x 5

130kg x 3

140kg FAIL

Achey shoulder. The 5 and 3 were very heavy and I didn’t believe I was going to get 140 so I didn’t get it. I know I’m strong enough for it. Rinse and repeat.

Hack squat x 3 x 10

leg extensions

Dtp1979

Bench press

barbell warm Up to 50kg x 6. No pain

DB bench 20kg x 4 x 12

Stayed light to test the shoulder. No pain.

Pec flys. These kinda aggravated the shoulder so I’ll dump these for now

DB single hand row 32kg x 3 x 10

Chest supported DB shrugs 25kg x 3 x 15

something new. Definitely zaps the traps in a different kinda way

DB Rev flys 11kg x 3 x 15

seated row max x 3 x 20

triceps

Dtp1979

Cardio mixed in with some physio stuff. Getting treatment on my left shoulder so taking it easy on benching. Might skip a couple of squat sessions to give the shoulder the best chance to recover

Dtp1979

Still working on my shoulder with physio stuff. I tried squats yesterday and they seemed fine with no shoulder issues ago I’ll motor on with those

Loyal Lady

I only joined a gym this year. At the gym induction the instructor introduced me to three machines. She suggested 15 x 2 repetitions at each machine. I think I’m not great on these machines and have not really increased the weights from when I started. I was chatting to a physiotherapist last night and he said I should be aiming to leg press more but have less repetitions. Is it better to leg press more weight & less times or the opposite?

Dtp1979

https://www.boards.ie/discussion/comment/121419678#Comment_121419678

I’m not a personal trainer, let me underline that.

it depends what your goals are tbh. I’d say a few sessions with a good personal trainer would set you in the right direction.

Dtp1979

Deadlift

140kg x 3

150kg x 3

160kg x 3

heaviest triple in a million years. Late to rise so I got nothing else done

Dtp1979

Cardio stuff this morning.

cold plunge to follow. Nice and cold.

Dtp1979

Bench press

slingshot

60kg x 5

70kg 8, 10

no pain. That slingshot give the triceps a great pump, along with the ego

T bar row 50kg x 3 x 10

seated row max +10 x 3 x 12

triceps

Dtp1979

Yesterday

squats

105 x 5

115kg x 5

125kg x 5

harder than they looked on video.

today

cardio

15mins treadmill building up speed

7 mins assault bike

4 mins cold plunge -3 outside. Nice 🥶

coldest plunge so far. Pretty easy. Actual ice in it today and it even cut my knee going in

Dtp1979

saturday

Bench press

I worked up to 60kg x 5 pain free which I was really happy about. after that I did 2 sets of 70kg x 8 with the slingshot. All good.

Today

Deadlift

140kg x 5

155kg x 3

170kg x 1

my heaviest deadlift in such a long time. Can’t say it troubled me weightwise. I feel an arched my back but looking back on the video it was fine-ish.

GHR X 3 x 6

leg curls

Dtp1979

Bench press

70kg x 5

pain free and done without slingshot

75kg x 8

80kg x 3

85kg x 1

done with slingshot.

happy with how the shoulder is progressing

Dtp1979

Squat

115kg x 3

125kg x 3

135kg x 2

Bodyweight is slowly moving down. I feel skinny as 87/88 these days.

I didn’t fail the last rep at 135, I chose/chickened out more like. Kinda raging I didn’t take it on.

The last few mornings I’m coming out with great intentions but I see a spanner and set of sockets so I decide to work on stuff. I’ve got rid of my bicep/tricep machine and replaced it with a rear delt/pec fly. Gonna strip down the bicep machine as there’s plans for its body parts.

Half way through my roller j-cups. God knows when I’ll get the other half done.

Dtp1979

Bench press

worked up to 75kg x 3 x 3

no pain. I was nervous every two though that I’d feel something but thankfully no.

shoulder press machine 3 sets

rear delt machine

shrugs

triceps

all pain free which is the goal

Dtp1979

20 mins treadmill. Was grand actually

Dtp1979

Deadlift

130kg x 5

140kg x 5

150kg x 5

That felt more like cardio than strength. Very happy with how they moved.

GHD x 3 x 10

leg curl max x 3 x 12

Dtp1979

Squat

paused toe squats to 80kg x 3. All light

100kg x 3 felt heavy

115kg x 5 felt heavy

125kg x 3 felt light

145kg x 1…it went up.

keep in mind that I failed 140 last time. I dropped 5 kg off the 5 and 3 reps in the run up to 1. The goal today was to repeat the last workout and nail the 140 but the 125 was so easy that I had to go further. It probably was too heavy today but glad I didn’t fail it all the same.

hack squat x 3 x 10

leg extensions

Dtp1979

Bench press

pin press 2” off chest

I worked up to 75kg x 3 x 5

i did these hoping to take pressure off the chest. I find these way harder. Are they meant to be harder?

shoulder press and delt rear flys

Dtp1979

Cardio

25mins treadmill

10min assault bike

cold plunge 5 mins

definitely feeling a little bit fitter these days

Dtp1979

Deadlift

145kg x 3

155kg x 3

165kg x 3

5kg up on each lift since last time. It was heavy but I didn’t feel like it was too much to be lifting. V happy with deadlift.

GHD X 3 x 10

leg curl max x 3 x max

Dtp1979

Bench press

I’ll lay off flat bb bench for a little bit or go very light as my shoulder is feeling slight pain.

DB slight incline 15kg x 5 x 15

chest supported cable rows 5 sets trying to find a challenging weight for the next session

shoulder 100 (lbs) x 3 x 15

pec dec x 3 x 10

rear delt x 3 x 10

Dtp1979

Squat

Toe squats to 80kg x 5

i increased the angle with thicker plates under my toes

110kg x 5 grand

120kg x 5 not too bad

130kg x 5

Top set wasn’t too bad except for the last 2 reps. I got stuck half way up on the last rep and had 98% accepted this was going to be a fail. I fought on though and got through it. Character building stuff.

leg extensions.

time ran out again. I may get back to timing in between sets cause there’s too much unnoticed time being wasted in between sets

Dtp1979

Bench press with slingshot

60kg x 5

70kg x 5

75kg x 5

80kg x 5

85kg x 3

not too bad. No pain

chest supported cable row

max weight x 3 x 12

shoulder press machine 110lbs x 3 x 12

pec dec x 3 x 15

rear delt fly x 3 x 12

DB shrugs 40kg x 2 x 15

Dtp1979

Christmas eve

deadlift

145kg x 5

160kg x 3

180kg x 1

heaviest single since god knows when, prob 3 years. Can’t say I had to fight too much. I probably could’ve got a second

Dtp1979

Did a light benching with a bench block that attaches to the bar. 3” so it takes the strain off the shoulder