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    Upper Body Fat Burner

    Sunday 22 November

    Incline Barbell Bench Press:
    2 x 12 x 20 kg;
    3 x 8 x 55kg
    Flat Db Bench Press:
    3 x 12 x 19,5 kg/Db
    Wide Grip Pull Up:
    3 x 5 x Bw (I experienced quite a bit of pain inmy...
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    71
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    3,050

    Lower Body & Arms Fat Burner

    Saturday 21 November

    Incline Alternating Db Curl:
    2 x 12 x 6,5 kg/Db;
    3 x 11 x 13,5 kg/Db Followed immediately by
    1 x 20 x 5 kg/Db
    Close Grip Bench Press:
    2 x 12 x 20 kg;
    3 x 10 x 48 kg...
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    3,050

    Upper Body Fat Burner

    Thursday 19 November

    Incline Db Bench Press:
    2 x 12 x 11,5 kg/Db;
    3 x 8 x 23,5 kg/Db
    Flat Bb Bench Press:
    3 x (10, 10, 8) x 55 kg
    Neutral Grip Pull Up:
    3 x (8, 7, 5) x Bw
    Pendlay Row:
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    71
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    Lower Body & Arms Fat Burner

    Tuesday 17 November

    EZ Bar Curl:
    2 x 12 x 15 kg;
    3 x 10 x 30 kg
    EZ Bar Skull Crusher:
    2 x 12 x 15 kg;
    1 x 4 x 30 kg really felt uncomfortable so immediately downloaded to 25 Kg & completed...
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    Most importantly I forgot to mention diet. You...

    Most importantly I forgot to mention diet. You cannot lose body fat with workout and cardio alone. You have to eat in a calorie defecit. See the post "Read Me First - Homework #1 for Newbies" also...
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    Hi, welcome to the seniors' club:clapping: I'm 67...

    Hi, welcome to the seniors' club:clapping: I'm 67 and still going strong!
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    You can start with a basic weight lifting program...

    You can start with a basic weight lifting program and do some cardio either after a workout or on rest days. A basic 5 x 5 program 3 time per week is great for starting - google 5 x 5 routines and...
  8. Thread: New

    by Peterkay
    Replies
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    Hi there, I 'm also in my 60's, 67 to be precise....

    Hi there, I 'm also in my 60's, 67 to be precise. I've been lifting for several years, with some enforced breaks here and there. You're on point with starting light and need to build up slowly but...
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    Upper Body Fat Burner

    Sunday 15 November

    InclineBarbell Bench Press:
    2 x 12 x 30 kg
    3 x 8 x (55 kg, 52 kg, 50 kg)
    Flat Dumbbell Bench Press:
    3 x 12 x 19,5 kg/Db
    Wide Grip Pull Up:
    3 x (5, 5 last rep kipping, 4...
  10. Replies
    71
    Views
    3,050

    Lower Body & Arms Fat Burner

    Saturday 14 November

    Incline Alternating Db Curl:
    2 x 12 x 6,5 kg/Db
    3 x 10 x 13,5 kg/Db
    Close Grip Bench Press:
    2 x 12 x 20 kg
    3 x 10 x 47,5 kg
    Standing Single Leg Calf Raise:
    2 x 12 x 6,5...
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    71
    Views
    3,050

    Upper Body Fat Burner

    Thursday 12November

    Incline Db Bench Press:
    2 x 12 x 11,5 kg/Db
    3 x 10 x 20,5 kg/Db
    Flat Bb Bench Press:
    3 x (10, 10, 8) x 55 kg
    Pull Up:
    2 x 12 x Banded Pulldown as warm-up
    3 x (7, 6, 5+2...
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    71
    Views
    3,050

    Lower Body & Arms Fat Burner

    Tuesday 10 November

    EZ Bar Curl:
    2 x (10, 9, 8) x 15 kg
    3 x 10 x 30 kg
    EZ Bar Skull Crusher:
    2 x (10, 9, 8) x 15 kg
    3 x 8 x 30 kg
    Above 2 exercises super setted
    Seated Calf Raise:
  13. Replies
    71
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    Upper Body Fat Burner

    Sunday 8 November

    Deadlift:
    2 x 10 x 50 kg;
    3 x 8 x 70 kg
    Pull Up:
    3 x (7, 5, 3 + 3 band assist) x Bw
    Incline Barbell Bench Press:
    2 x 12 x 30 kg;
    3 x (8, 7, 6) x 50 kg
  14. Good advice.

    Good advice.
  15. Replies
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    Better luck next time bro!

    Better luck next time bro!
  16. Replies
    8,564
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    1,058,905

    Sorry about the 305 Bench fail. Keep on working...

    Sorry about the 305 Bench fail. Keep on working on it and I'm sure you'll get there. Where does the fail happen - bottom, midway or near the top?
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    Keep it up bro! You're doing good!

    Keep it up bro! You're doing good!
  18. Replies
    71
    Views
    3,050

    Lower Body & Arms Fat Burner

    Saturday 7 November
    EZ Bar Curl:
    2 x 12 x 15 kg;
    3 x 10 x 25 kg
    Close Grip Bench Press:
    2 x 12 x 20 kg;
    3 x 10 x 45 kg
    Db Standing Single Leg Calf Raise:
    2 x 12 x 6 kg;
    3 x 12 x 8,5 kg
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    I was progressing nicely but then these past 2...

    I was progressing nicely but then these past 2 weeks have been pretty disruptive! Last week was really busy with work related meetings, wife's 50th birthday and the wedding of a family member. Then I...
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    8,564
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    1,058,905

    Awesome! Keep going bro!

    Awesome! Keep going bro!
  21. Replies
    71
    Views
    3,050

    Lower Body & Arms Fat Burner

    Saturday 31 October

    Incline Alternating Db Curl:
    2 x 12 x 6,5 kg/Db
    3 x 8 x 13,5 kg/Db
    Close Grip Bench Press:
    2 x 12 x 20 kg
    3 x 10 x 40 kg
    Standing Barbell Calf Raise:
    1 x 12 x 20 kg
  22. Replies
    71
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    This working week (Mon - Fri) is just crazy with...

    This working week (Mon - Fri) is just crazy with work related meetings and functions, etc! So I've decided to rest up and start again on Saturday - which means I just miss 2 workouts, 1 upper and 1...
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    71
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    Upper Body Fat Burner

    Sunday 25 October

    I was a bit strapped for time and it was also extremely hot and humid so I decided to do a shortened workout.

    Deadlift:
    1 x 10 x 50 kg;
    1 x 5 x 65 kg;
    3 x 5 x 80 kg...
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    71
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    3,050

    Lower Body & Arms Fat Burner

    Saturday 24 October

    Decided to concentrate on the arms and go slow on the legs today.

    Incline Alternating Db Curl:
    2 x 12 x 6,25 kg/Db; 3 x 8 x (14,5; 13,5; 12,5 kg/Db)
    Close Grip Bb Bench...
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    71
    Views
    3,050

    Upper Body Fat Burner

    Thursday 22 October

    Incline Db Bench Press:
    2 x 12 x 11,5 kg/Db; 3 x 8 x 20,5 kg/Db
    Flat Bb Bench Press:
    3 x (10, 8, 6) x 55 kg
    Band Pull Down: (as warm up for PullUp)
    2 x 12
    Pull Up: 3 x...
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    71
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    3,050

    Lower Body & Arms Fat Burner

    Tuesday 20 October

    EZ Bar Curl:
    2 x 12 x 15 kg; 3 x 12 x 25 kg (60 sec rest between sets)
    EZ Bar Skull Crusher:
    2 x 12 x 15 kg; 3 x 8 x 25 kg (60 sec rest)
    Seated Calf Raise:
    1 x 12 x 40 kg;...
  27. Replies
    71
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    3,050

    Upper Body Fat Burner

    Sunday 18 October

    Deadlift: 2x 12 x 40 kg
    3 x 8 x 70 kg
    Pull Up: 3 x (9; 8; 6) x Bw + band assist last few reps
    Incline Dumbbell Bench Press: 2 x 12 x 11,5 kg/Db
    3 x 10 x 18,5 kg/Db
    Flat...
  28. Replies
    71
    Views
    3,050

    Lower Body & Arms Fat Burner

    Saturday 17 October

    Incline Alternating Dumbbell Curl: 2 x 12 x 5 kg/Db
    3 x 10 x 13,5 kg/Db
    Close Grip Bench Press: 2 x 12 x 15 kg
    3 x 12 x 30 kg
    Standing Single Leg Db Calf Raise: 2 x 12 x...
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    I'm finding the shortened rest times between sets...

    I'm finding the shortened rest times between sets really challenging even though I've dropped the weght of all my exercises! Have also cut my carb intake alot so maybe that's also a contributing...
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    71
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    3,050

    Upper Body Fat Burner

    Thursday 15 October

    Pull Up: 2 x 12 x Band (pull down for warm up)
    3 x (8; 5; 4) x Bw
    Barbell Bent Over Row: 3 x 8 x 50 kg
    Incline Dumbbell Bench Press: 2 x 12 x 11,5 kg/Db
    3 x 10 x 18,5 kg/Db...
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