My Workout Journal

Page 1 of 5 12345 LastLast
Results 1 to 15 of 72
  1. #1
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    82

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    4
    Thanked in
    4 Posts
    Rep Points
    113504

    My Workout Journal

    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.
    Last edited by Peterkay; 08-20-2020 at 07:11 AM.

  2. #2
    Senior Member
    ELITE MEMBER
    solidassears's Avatar


    Join Date
    Sep 2013
    Gender
    Male
    Location
    Utah
    Posts
    1,524

    Thanks Thanks Given 
    28
    Thanks Thanks Received 
    211
    Thanked in
    170 Posts
    Rep Points
    66479924

    Quote Originally Posted by Peterkay View Post
    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.
    Impressive! I'm 68, trying to get back close to where you are now after a year of surgeries and no gym time.. this getting old is the shits!

  3. #3
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    82

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    4
    Thanked in
    4 Posts
    Rep Points
    113504

    Quote Originally Posted by solidassears View Post
    Impressive! I'm 68, trying to get back close to where you are now after a year of surgeries and no gym time.. this getting old is the shits!
    Pleased to meet you bro. Yeah, the worst thing about getting older is losing strength! But working out as regularly as possible does help! I'll be rooting for you!

  4. #4
    Senior Member
    ELITE MEMBER
    solidassears's Avatar


    Join Date
    Sep 2013
    Gender
    Male
    Location
    Utah
    Posts
    1,524

    Thanks Thanks Given 
    28
    Thanks Thanks Received 
    211
    Thanked in
    170 Posts
    Rep Points
    66479924

    Quote Originally Posted by Peterkay View Post
    Pleased to meet you bro. Yeah, the worst thing about getting older is losing strength! But working out as regularly as possible does help! I'll be rooting for you!
    Yes it helps a lot and I can see a huge difference in what I can do compared to friends my age who do not lift. I am not going to go there...

  5. #5
    Super Moderator
    SUPER MODERATOR
    TripleOvertime's Avatar


    Join Date
    Aug 2014
    Gender
    Male
    Location
    USA
    Posts
    1,576

    Thanks Thanks Given 
    169
    Thanks Thanks Received 
    280
    Thanked in
    247 Posts
    Rep Points
    38310987

    Off to a good start. Looking forward to the updates.
    Monster labs representative
    triple10 = 10% discount monster-gear.com




    PLEASE READ THE FORUM RULES...
    http://www.ironmagazineforums.com/th...s-Must-Read%29

  6. #6
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    82

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    4
    Thanked in
    4 Posts
    Rep Points
    113504

    Power, Muscle, Burn Routine.

    Saturday 22 August
    Was unable to do this workout on Friday due to meetings, etc.
    Pecs & Biceps
    Flat Barbell Bench Press: 10 x 30 kg; 5 x 50 kg; 4 x 3 x 65 kg (Power)
    Incline Bb Bench Press: 3 x 10 x 40 kg (Muscle)
    Dumbbell Flat Bench Press: 2 x 10 x 18,5 kg/Db (Muscle)
    Flat Db Fly: 1 x 40 x 6,5 kg/Db (Burn)
    Incline Db Fly: 1 x 30 x 6,5 kg/Db (Burn)
    Pinwheel Curl: 5 x 6,5 kg Db; 2 x 5 x 16,5 kg Db (Power)
    EZ Bar Curl: 3 x 10 x 25 kg (Muscle)
    Incline Alt Db Curl: 1 x 40 x 6,5 kg/Db (Burn)
    Last edited by Peterkay; 08-22-2020 at 05:00 AM. Reason: Typos

  7. #7
    Senior Member
    ELITE MEMBER


    Join Date
    Oct 2017
    Gender
    Male
    Posts
    1,302

    Thanks Thanks Given 
    300
    Thanks Thanks Received 
    78
    Thanked in
    78 Posts
    Rep Points
    11301762

    It's awesome.

  8. #8
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    82

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    4
    Thanked in
    4 Posts
    Rep Points
    113504

    Power, Muscle, Burn Routine: Quads and Hams

    Monday 24 August
    Warmup: Dynamic stretching
    Barbell Back Squat: 1 x 10 x 30 kg; 5 x 50 kg; 4 x 4 x 72,5 kg (Power)
    Barbell Hack Squat: 3 x 10 x 35 kg (Muscle)
    Barbell Front Squat: 2 x 25 kg (Muscle)
    Leg Extension: 1 x 40 x 17,5 kg (Burn)
    Romanian Deadlift: 1 x 5 x 30 kg; 2 x 5 x 55 kg (Power)
    Leg Curl: 3 x 8 x 27,5 kg (Muscle)
    Leg Curl: 1 x 30 x 10 kg (Burn)
    Cool-down: Static stretching

  9. #9
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    82

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    4
    Thanked in
    4 Posts
    Rep Points
    113504

    Quote Originally Posted by TripleOvertime View Post
    Off to a good start. Looking forward to the updates.
    Thanks so much!

  10. #10
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    82

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    4
    Thanked in
    4 Posts
    Rep Points
    113504

    Quote Originally Posted by Derek Wilson View Post
    It's awesome.
    Thanks:-)

  11. #11
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    82

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    4
    Thanked in
    4 Posts
    Rep Points
    113504

    Power, Muscle, Burn Routine: Deltoids & Triceps

    Wednesday 26 August
    Delts
    Warmup: Dynamic stretching
    Seated Barbell O H Press: 10 x 20 kg; 5 x 30 kg; 4 x 5 x 40 kg (Power)
    Seated Arnold Press: 3 x 8 x 12,5 kg/Db (Muscle)
    Barbell Front Raise: 2 x 12 x 15 kg (Muscle)
    Dumbbell Lateral Raise: 1 x 30 x 4,5 kg/Db; 1 x 30 x 3 kg/Db (Burn)
    Tri's
    Closegrip Bench Press: 2 x 5 x 55 kg (Power)
    EZ Bar Skull Crush: 3 x 12 x 20 kg (Muscle)
    Dumbbell French Press: 1 x 40 x 3 kg/Db (Burn)
    Stand Triceps Pulldown: 1 x 30 x resistance band (Burn)
    Cooldown: Static stretching

  12. #12
    Senior Member
    ELITE MEMBER
    solidassears's Avatar


    Join Date
    Sep 2013
    Gender
    Male
    Location
    Utah
    Posts
    1,524

    Thanks Thanks Given 
    28
    Thanks Thanks Received 
    211
    Thanked in
    170 Posts
    Rep Points
    66479924

    You're doing great! I was at the gym today working with a trainer but I have never kept a log. I wish I had, I've been back in the gym three days a week since min June when I got the OK from my spine surgeon. I still have a way to go to get back to where I was last October when the shit hit the fan and I realized I had to get surgery, but I'm feeling so much better and the results so far I am more than pleased with. I've been doing singles all week until today. Today I was doing 12 reps, then 10, 8, 6, 4 and 2 my first lift was deep skull crusher, rather than touching my forehead, I was touching the bench behind my head. Started with 40 pounds @ 12 reps, then 50 pounds at 10, 55 at 8, 60 at 6, 65, 70 at 4 and 75 pounds at 2 reps.. about 30 seconds rest between sets.

    The next one was a killer... seated military press! 12 with just the 45 pound bar, then 12 with 2 1/2 per side added, then 10 with a 5 pound plate on each side so 60 pounds, then 8 reps @ 65 6 reps @ 70 but I couldn't get the last two without resting, so 70 again @ 4 reps and then 75 pounds at 2 reps... All these are also done slow so I can be aware of my form, if I break form at all, I have to start over.. Trainer is tough! Won't bore you will the rest, I'm nursing deep quad muscle bruising on my left leg, so the leg work was more about just moving the leg. But it sure feels good to feel the burn again!

  13. #13
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    82

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    4
    Thanked in
    4 Posts
    Rep Points
    113504

    Quote Originally Posted by solidassears View Post
    You're doing great! I was at the gym today working with a trainer but I have never kept a log. I wish I had, I've been back in the gym three days a week since min June when I got the OK from my spine surgeon. I still have a way to go to get back to where I was last October when the shit hit the fan and I realized I had to get surgery, but I'm feeling so much better and the results so far I am more than pleased with. I've been doing singles all week until today. Today I was doing 12 reps, then 10, 8, 6, 4 and 2 my first lift was deep skull crusher, rather than touching my forehead, I was touching the bench behind my head. Started with 40 pounds @ 12 reps, then 50 pounds at 10, 55 at 8, 60 at 6, 65, 70 at 4 and 75 pounds at 2 reps.. about 30 seconds rest between sets.

    The next one was a killer... seated military press! 12 with just the 45 pound bar, then 12 with 2 1/2 per side added, then 10 with a 5 pound plate on each side so 60 pounds, then 8 reps @ 65 6 reps @ 70 but I couldn't get the last two without resting, so 70 again @ 4 reps and then 75 pounds at 2 reps... All these are also done slow so I can be aware of my form, if I break form at all, I have to start over.. Trainer is tough! Won't bore you will the rest, I'm nursing deep quad muscle bruising on my left leg, so the leg work was more about just moving the leg. But it sure feels good to feel the burn again!
    Well done bro! Keep it up just don't rush it. Take it slow and keep a steady increase of either reps and/or resistance.

  14. #14
    Registered User


    Join Date
    Aug 2009
    Gender
    Male
    Location
    Lesotho, Africa
    Age
    67
    Posts
    82

    Thanks Thanks Given 
    4
    Thanks Thanks Received 
    4
    Thanked in
    4 Posts
    Rep Points
    113504

    Power, Muscle, Burn Routine: Back; Calves & Abs

    Saturday 29 August
    Warm Up: Dynamic Stretching
    Deadlift: 10 x 60 kg; 5 x 70 kg; 3 x 5 x 85 kg (Power)
    Neutralgrip Pull Up: 3 x (7/5/4) x Bodyweight (Muscle)
    Single Arm Dumbbell Row: 2 x 8 x 26,5 kg/Arm (Muscle)
    Straight Arm Pulldown w Band: 1 x 40 x *Red Band (Burn)
    Stand Single Leg Dumbbell Calf Raise: 2 x 15 x 5 kg Db (Muscle)
    Stand 2 Leg 45 Degree Calf Raise: 1 x 40 x Bodyweight (Burn)
    Ab Wheel Rollout: 2 x 15
    Cool Down: Static Stretching

    * Not sure of the exact resistance of the band but in doing the 40 rep burn set I had to rest briefly after 20 reps and then again after 30 reps so as to complete the 40 reps.


  15. #15
    Senior Member
    ELITE MEMBER


    Join Date
    Oct 2017
    Gender
    Male
    Posts
    1,302

    Thanks Thanks Given 
    300
    Thanks Thanks Received 
    78
    Thanked in
    78 Posts
    Rep Points
    11301762

    You are doing great! Keep it up!

Similar Threads

  1. Workout Journal
    By Stewart14 in forum Online Journals
    Replies: 70
    Last Post: 09-07-2011, 02:57 PM
  2. S20 Workout Journal
    By Stewart14 in forum Online Journals
    Replies: 1824
    Last Post: 04-09-2007, 03:34 PM
  3. Do you keep a workout journal
    By yong54321 in forum Online Journals
    Replies: 7
    Last Post: 10-15-2006, 07:24 PM
  4. Ye Ol' Workout Journal
    By Triple Threat in forum Online Journals
    Replies: 391
    Last Post: 11-16-2005, 10:22 AM
  5. Workout Journal
    By RnRGirl in forum Training
    Replies: 7
    Last Post: 08-22-2003, 12:27 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Copyright© 2001-2020 IronMag® Bodybuilding Discussion Forums