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My Workout Journal

Peterkay

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Get Shredded!
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:

solidassears

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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

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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

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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...
 

Peterkay

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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:

Peterkay

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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
:lifter:
 

Peterkay

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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
:lifter:
 

solidassears

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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

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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

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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.

:lifter:
 

Peterkay

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Power, Muscle, Burn Routine. Monday 31 August 2020

Pecs & Biceps
Warm Up: Dynamic Stretching
Barbell Flat Bench Press: 10 x 30 kg; 5 x 50 kg; 4 x 4 x 65 kg. (Power)
Barbell Incline Bench Press: 3 x 8 x 42,5 kg (Muscle)
Dumbbell Flat Bench Press: 3 x 8 x 19,5 kg/Db (Muscle)
Incline Dumbbell Fly: 1 x 30 x 7,5 kg/Db (Burn)
Pinwheel Curl: 2 x 4 x 17,5 kg Db/Arm (Power)
Incline Alternating Dumbbell Curl: 3 x 10 x 12,5 kg/Db (Muscle)
Dumbbell Preacher Curl: 1 x 35 x 5 kg/Db (Burn)
Cool Down: Static Stretching
:lifter:
 

Peterkay

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Power, Muscle, Burn Routine: Quads and Hams

Thursday 3 September
Warm Up: Dynamic stretching
Bb Back Squat: 10 x 30 kg; 5 x x50 kg; 4 x 5 x 72,5 kg (Power)
Bb Hack Squat: 3 x 10 x 40 kg (Muscle)
Leg Extension: 1 x 40 x 18 kg; 1 x 40 x 15 kg (Burn)
Romanian Deadlift: 2 x 4 x 60 kg (Power)
Leg Extension: 3 x 10 x 27,5 kg (Muscle)
Romanian Deadlift: 1 x 40 x 15 kg Burn)
Cool Down: Static stretching and foam rolling

:lifter:
 

Peterkay

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Thursday 3 September
Warm Up: Dynamic stretching
Bb Back Squat: 10 x 30 kg; 5 x x50 kg; 4 x 5 x 72,5 kg (Power)
Bb Hack Squat: 3 x 10 x 40 kg (Muscle)
Leg Extension: 1 x 40 x 18 kg; 1 x 40 x 15 kg (Burn)
Romanian Deadlift: 2 x 4 x 60 kg (Power)
Leg Extension: 3 x 10 x 27,5 kg (Muscle)
Romanian Deadlift: 1 x 40 x 15 kg Burn)
Cool Down: Static stretching and foam rolling

:lifter:

Typo on Hamstring exercises - Leg Curl, not Leg Extension!
 

Peterkay

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Power, Muscle, Burn Routine: Deltoids & Triceps

Saturday 5 September
Warm Up: Dynamic Stretching
Delts
Seated Overhead Press: 10 x 20 kg; 5 x 30 kg; 4 x 3 x 42,5 kg (4 reps last set) (Power)
Seated Arnold Press: 3 x 8 x 13,5 kg/Db (Muscle)
Db Lateral Raise: 3 x 8 x 8,5 kg/Db (Muscle)
Db Front Raise: 1 x 40 x 3 kg/Db (Burn)
Triceps
Closegrip Bench Press: 2 x 4 x 57,5 kg (Power)
EZ Bar Skull Crusher: 3 x 8 x 25 kg (Muscle)
Band Push Down: 1 x 40 (Burn)
Db Kickback: 1 x 40 x 3 kg/Db (Burn)
:lifter:
 

Peterkay

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

Tuesday 8 September

Warm Up: Dynamic Stretching
Sumo Deads: 10 x 60 kg; 5 x 75 kg; 3 x 3 x 90 kg (Power)
Pull Up: 3 x (7; 6; 5) x Bw (Muscle)
Pendlay Rows: 2 x 10 x 55 kg (Muscle)
Standing Band Rows: 1 x 40 (underhand) grip; 1 x 40 (neutral grip) (Burn)
Single Leg Stand Db Calf Raise: 3 x 12 x 6,5 kg Db (Muscle)
2 Leg 45 Degree Stand Calf Raise: 1 x 40 x Bw (Burn)
Ab Wheel Rollout: 3 x 12
Cool Down: Static Stretching
:lifter:
 
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Peterkay

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Power, Muscle, Burn Routine: Pecs & Biceps

Thursday 10 September
All workouts start with a warm up and and cool down.
Pecs
Barbell Flat Bench Press: 10 x 30 kg; 5 x 50 kg; 4 x 5 x 65 kg (Power)
Barbell Incline Bench Press: 3 x 8 x 45 kg (Muscle)
Dumbbell Decline Press: 2 x 8 x 19,5 kg/Db (Muscle)
Flat Dumbbell Fly: 1 x 40 x 7,5 kg/Db (Burn)
Bi's
Dumbbell Concentration Curl: 2 x 3 x 17,5 kg Db/Arm (Power)
Incline Alternating Db Curl: 3 x 10 x 12,5 kg/Db (Muscle)
EZ Bar Spider Curl: 1 x 30 x 10 kg (Burn)
:lifter:
 

Peterkay

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Power, Muscle, Burn Routine: Quads and Hams

12 September
Quads
Back Squat: 8 x 50 kg; 5 x 60 kg; 4 x 5 x 75 kg (Power)
Front Squat: 3 x 8 x 30 kg (Muscle)
Db Step Up: 2 x 10/leg x 5 kg/Db (Muscle)
Leg Extension: 1 x 40 x 18 kg; 1 x 40 x 16 kg (Burn)
Hams
Romanian Deadlift: 2 x 5 x 60 kg (Power)
Leg Curl: 3 x 10 x 30 kg (Muscle)
Leg Curl: 1 x 40 x 10 kg (Burn)
:lifter:
 

Peterkay

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Power, Muscle, Burn Routine: Deltoids & Triceps

Sunday 13 September
Delts
Seated Barbell Press: 10 x 20 kg; 5 x 30 kg; 4 x 4 x 42,5 kg
Seated Arnold Press: 3 x 10 x 13,5 kg/Db
Dumbbell Lateral Raise: 2 x 10 x 8,5 kg/Db; 1 x 10 x 7,5 kg/Db
Dumbbell Front Raise: 1 x 40 x 3 kg/Db
Tri's
Closegrip Bench Press: 2 x 5 x 57,5 kg
EZ Bar Skull Crusher: 3 x 10 x 25 kg
Band Push Down: 1 x 40
Overhead Dumbbell Tri Ext: 1 x 40 x 5 kg
:lifter:
 
Last edited:

Peterkay

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

Tuesday 15 September
Back
Deadlift: 10 x 60 kg; 3 x 75 kg; 3 x 85 kg; 3 x 4 x 90 kg
Single Arm Dumbbell Row: 10 x 11,5 kg; 3 x 10 x 26,5 kg
Seated Bench Row: 12 x 25 kg; 2 x 12 x 27,5 kg
Straight Arm Pulldown: with band 1 x 40
Calf
Standing Single Leg Db Calf Raise: 3 x 15 x 6,5 kg

Not feeling too well - change of season cold or hayfever?? so didn't do pull ups or burn set of calf raises as well as leaving out ab sets.
 

Peterkay

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Power, Muscle, Burn Routine: Pecs & Biceps

Thursday 17 September

Pecs
Barbell Bench Press: 10 x 30 kg; 5 x 55 kg; 4 x 4 x 67,5 kg
Barbell Incline Bench Press: 3 x 10 x 45 kg
Dumbbell Bench Press: 2 x 10 x 20,5 kg/Db
Dumbbell Fly: 1 x 40 x 7,5 kg/Db

Biceps
Pinwheel Curl: 10 x 7,5 kg/Db; 2 x 4 x 17,5 kg Db/Arm
EZ Bar Curl: 2 x 8 x 30 kg; 1 x 6 x 30 kg
Incline Alternating Db Curl: 1 x 40 x 5 kg Db/Arm
 

Peterkay

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Power, Muscle, Burn Routine: Quads and Hams

Saturday 19 September

Quads
Barbell Back Squat: 8 x 50 kg; 5 x 65 kg; 4 x 4 x 77,5 kg
Barbell Hack Squat: 3 x 12 x 40 kg
Barbell Front Squat: 2 x 8 x 32,5 kg
Leg Extension: 2 x 40 x 18,5 kg

Hams
RDL: 2 x 5 x 65 kg
RDL: 3 x 8 x 35 kg
Leg Curl: 1 x 40 x 10 kg

:lifter:
 
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