My Workout Journal

[Peterkay]

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.

[solidassears]

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!

[Peterkay]

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!

[solidassears]

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...

[TripleOvertime]

Off to a good start. Looking forward to the updates.

[Peterkay]

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)

[Derek Wilson]

It's awesome.

[Peterkay]

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

[Peterkay]

Off to a good start. Looking forward to the updates.

Thanks so much!

[Peterkay]

It's awesome.

Thanks:-)

[Peterkay]

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

[solidassears]

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!

[Peterkay]

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.

[Peterkay]

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.

[Derek Wilson]

You are doing great! Keep it up!