Getting stronger in my late 30s and beyond! :)

[cappicard]

date: 21 August 2012

Arms

Dips
BW x8
BW x10
BW x8
BW x8

skull crushers
80 x8
80 x12
80 x12
80 x16

triceps pushdowns
115x15
130x10
85x8
130x8

Iso-lateral super incline press
71x10
76x8
81x8
86x8

Standing barbell curls
95x6
65x10
75x10
85x8

Db hammer curls
35x8
35x8
35x8

Cybex eagle curl
70x8
70x8
70x8

Comments
The best arm workout in a long time. Pump was just ridiculous. *Still sitting at 205-206lb.

 

[cappicard]

Back/biceps

Lat pulldowns
140x10
140x8
150x8
160x6
170x6

Deadlifts
135x6
185x3
205x3
225x3
250x3
275x3
300x2
315x1
350x1

Iso-lateral high row
82x8
92x8
102x8
112x8

Cable low row
120x8
140x8
160x8
180x8
200x8

Standing ez barbell curls
70x8
70x8
80x8
80x10

Comments
A good workout.

My deadlifts haven't suffered much at all.

 

[cappicard]

Date: 4 September 2012

Shoulders

Seated db shoulder press
45x10
50x8
55x6
45x8


Seated smith machine shoulder press
115x8
125x8
135x8
135x6


Front db raises
20x12
25x12
30x12
35x8


Upright barbell rows
80x8
80x8
90x8


Iso-lateral shoulder press
55x10
65x10
75x8


Reverse flyes
130x8
140x8
140x8


Db shrugs
70x10
65x10

 

[cappicard]

Date: 6 September 2012

Legs

Squats
45 x 10
135 x 6
155 x 6
185 x 3
205 x 3
225 x 3
250 x 2
275 x 2
295 x 1


Leg extensions
285 x 8
285 x 10
285 x 8
285 x 9

kneeling leg curls
60 x 8
60 x 8
50 x 8

 

[cappicard]

Date: 7 September 2012

Arms


Dips
BW x 12
BW x 10
BW+10 x 8
BW+25 x 5


Skull crushers
80 x 8
80 x 8
90 x 7
90 x 8


Triceps pushdowns
115 x 8
130 x 8
130 x 8
130 x 8


Barbell curls
60 x 8
70 x 8
80 x 8


21s
50 x 7/7/7
50 x 7/7/7


Seated db hammer curls
30 x 8/8
30 x 8/8
35 x 8/8
40 x 8/8


Overhead cable curls
50 x 8
60 x 8
70 x 8

 

[cappicard]

Still working out. Just a lot of stuff going on at work this past week.
---
Chest


Db bench press
50 x 8
50 x 8
55 x 8
60 x 8
65 x 8
70 x 8
75 x 5
80 x 5


Iso-lateral bench press
52 x 8
62 x 8
70 x 5


Dips (chest version)
BW x 8
BW x 6
BW x 6


Seated Chest press
160 x 6
160 x 6
160 x 8


Flared out push downs
85 x 8
85 x 8
85 x 8
115 x 8
130 x 6


Decline skullcrushers
60 x 8
60 x 8
70 x 7

One arm palm up pushdowns
20x8/8
20x8/8
20x8/8


Comments
I'm actually down to 197-200. I still felt great and abit surprised to see the 80s on the bench press.

 

[whowhatwhenwhere]

Good log...I'm 34 and I think I'm stronger then I ever was in my 20s

The muscles are more mature

 

[cappicard]

Thanks!

I'm the same way, I'm 37 and I'm stronger than I was in my 20s as well.

 

[cappicard]

Forgive me for not posting lately. Just a lot happening at work and such. Finally getting back into a work out schedule.

 

[cappicard]

Date: 4 November 2012

Arms

Triceps pushdowns (v grip)
85 x 15
100 x 12
115 x 12
130 x 10
145 x 8
160 x 6

Incline skull crushers
70 x 8
70 x 8
80 x 8
80 x 6

Dips (triceps)
BW x 6
BW x 6
BW x 6

Alternating db curls
25 x 10
30 x 8
35 x 8

Overhead cable curls
35 x 10
45 x 8
55 x 8
65 x 6

EZ curls
70 x 8
70 x 8
70 x 6 (close grip)

 

[cappicard]

Legs

angled leg press
260 x 10
260 x 10
350 x 10
440 x 8
530 x 6
440 x 8
350 x 10

Hack squats
90 x 8
140 x 8
160 x 6
160 x 6

Seated leg extension
285 x 8
285 x 8
285 x 8
285 x 8

Prone leg curl
80 x 8
110 x 8
130 x 8

 

[cappicard]

Date: 29 October 2012

Back

Low rows
140 x 8
140 x 8
160 x 8
180 x 8

Iso-lateral high rows
92 x 8
102 x 8
102 x 8

Lat pulldowns
140 x 8
140 x 8
140 x 8

Standing EZ curls
60 x 8
60 x 8
70 x 8
70 x 6

Preacher curls
40 x 8
50 x 8
50 x 8