Peterkay
Registered
Personal stats - age:67; hight: 177,8 cm; weight: 84 kg
Started a 4 Day Power, Muscle, Burn Routine on 19th April. Due to unforeseen circumstances I was unable to workout from early June to late July and started the P, M, B routine again on 21st July.
Wed. 19 August
Back, Calves & Abs
Warm Up: Dynamic Stretching
Deadlift: 10 x 60 kg; 5 x 70 kg; 3 x 4 x 85 kg (Power)
Neutral Grip Pull Up: 3 x (7, 6, 5) x bodyweight (Muscle)
Barbell Row: 2 x 8 x 55 kg (Muscle)
Band Facepull: 2 x 40 x resistance band (Burn)
Stand Single Leg Dumbbell Calf Raise: 2 x 12 x 5 kg Db (Muscle)
Stand 45 degree Calf Raise: 1 x 40 x bodyweight (Burn)
Ab Wheel Rollout: 2 x 12 x bodyweight.
Cool Down: Static Stretching.
Started a 4 Day Power, Muscle, Burn Routine on 19th April. Due to unforeseen circumstances I was unable to workout from early June to late July and started the P, M, B routine again on 21st July.
Wed. 19 August
Back, Calves & Abs
Warm Up: Dynamic Stretching
Deadlift: 10 x 60 kg; 5 x 70 kg; 3 x 4 x 85 kg (Power)
Neutral Grip Pull Up: 3 x (7, 6, 5) x bodyweight (Muscle)
Barbell Row: 2 x 8 x 55 kg (Muscle)
Band Facepull: 2 x 40 x resistance band (Burn)
Stand Single Leg Dumbbell Calf Raise: 2 x 12 x 5 kg Db (Muscle)
Stand 45 degree Calf Raise: 1 x 40 x bodyweight (Burn)
Ab Wheel Rollout: 2 x 12 x bodyweight.
Cool Down: Static Stretching.
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