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

[cappicard]

Date: 14 June 2012

The wheels

Squats
135 × 8
185 × 8
205 × 10
225 × 10

Hyperextensions
BW+25 × 20
BW+35 × 20
BW+50 × 15

Lunges (Barbell)
95 × 8
95 × 8
95 × 8

Standing Leg Curls
50 × 12
50 × 10
60 × 8

Good Mornings
95 × 8
115 × 8
135 × 8

Hip Adductions (Machine, Seated)
90 × 8
100 × 12
110 × 12

Hip Abductions (Machine, Seated)
110 × 10
120 × 10
160 × 8

Comments
My thighs are still sore 2 days after this workout.

 

[cappicard]

Date: 18 June 2012
Gym Bodyweight: ~210.4lb

Chest and Tris

Bench Press (Barbell)
1RM: 246.7

135 × 10
155 × 10
185 × 10
135 × 12


Bench Press (Dumbbell, Incline)
1RM: 73.4

50 × 10
50 × 10
55 × 12
55 × 10


Bench Press (Barbell, Decline)
1RM: 229.7

135 × 10
155 × 8
185 × 8

Flyes (Cable, Upright)
1RM: 92.9

55 × 10
70 × 8
80 × 6

Triceps Extensions (Cable, Bent-over)
1RM: 80

40 × 10
50 × 12
60 × 10
80 × 12

Cable Pushdowns
1RM: 160

80 × 10
90 × 10
120 × 10


Reverse Wrist Curls (Barbell)
1RM: 48

40 × 7
30 × 7
20 × 15

Comments
Bench press felt pretty solid. Triceps got nice and trashed. I hate wrist curls,but pretty effective.

 

[cappicard]

Haven't been posting today. had both bottom wisdom teeth pulled today. In a lot of pain.

 

[Fury]

Get well soon.just a quick question are you training naturally or enhanced.

 

[cappicard]

Thanks. I haven't run a PH for a year and a half.
---
Date: 28 June 2012
Gym Bodyweight: ~208lb


Chesticles!


Bench Press (Barbell)
135 × 10
155 × 10
185 × 10
135 × 12


Bench Press (Dumbbell, Incline)
50 × 12
50 × 12
55 × 10
55 × 9


Bench Press (Barbell, Decline)
135 × 10
155 × 8
155 × 8


Flyes (Cable, Upright)
60 × 12
80 × 8
80 × 6


Triceps Extensions (Cable, Bent-over)
60 × 15
80 × 15
100 × 12


Cable Pushdowns
100 × 15
130 × 12
150 × 8


Reverse Wrist Curls (Barbell)
20 × 15
30 × 8
30 × 9


Comments
Not too shabby for getting shot up with novocaine on Monday and getting my bottom two wisdom teeth pulled. I haven't lost any strength. If anything, my bench press felt easier.

 

[cappicard]

Bench Press (Barbell)
135 × 8
155 × 8
185 × 10
195 × 5
135 × 14

Bench Press (Dumbbell, Incline)
55 × 8
55 × 10
55 × 10
50 × 10

Machine Chest Press (Seated)
145 × 8
165 × 8
165 × 8

Flyes (Cable, Upright)
40 × 10
60 × 8
60 × 8

Triceps Extensions (Cable, Bent-over)
60 × 10
85 × 12
100 × 12

Cable Pushdowns
130 × 12
150 × 8
85 × 20

Reverse Wrist Curls (Barbell)
30 × 15
30 × 10
30 × 10

Comments
Finally overcome my mouth pain. Still can feel a slight hole in the right side where my bottom wisdom tooth used to be (abit annoying to get food in there). My bench press felt great tonight. That week off sure helped.

 

[cappicard]

Date: 11 July 2012 (Happy birthday, Grandma. I'm sure she's looking down smiling. She would have been 91 today. )
Gym Bodyweight: ~205.6lb

Shoulders and Calves

Shoulder Press (Dumbbell, Seated)
50 × 8
50 × 10
55 × 8

Standing Calf Raises (Barbell)
135 × 12
185 × 12
225 × 12

Upright Rows (Cable)
80 × 12
100 × 12
150 × 6

Standing Calf Raises (Dumbbell)
30 × 8
35 × 8
35 × 8

Behind-The-Neck Press (Barbell)
65 × 12
95 × 8
135 × 5

Seated Calf Raises (Dumbbell)
80 × 20
65 × 20
65 × 20

Shrugs (Barbell)
185 × 12
205 × 8
205 × 9

Leg Raises (Parallel Bar)
BW × 8
BW × 10

Situps (Incline)
BW × 9
BW × 8
BW × 8

Comments
Not too shabby. My calves and shoulders got destroyed.

 

[cappicard]

Date: 9 July 2012

Wheels!

Squats
135×8
185×8
205×8
225×6

Rear Lunges (Barbell)
95×8
105×8
115×6

Hyperextensions
30×12
40×12
50×10

Seated Leg Curls
180×8
180×10
190×8

Machine Low Back Extensions
200×8
190×10

Comments
Of all places to get a cramp, the inside of my thighs... yikes, but feels good.

​

 

[cappicard]

Date: 16 July 2012
Gym Bodyweight: ~205lb

Da Back

Chin-ups (Front, Wide-Grip)
BW × 6
BW × 6

Pulldowns (Front, Wide-Grip)
120 × 10
140 × 8
160 × 10

Pulldowns (Rear)
100 × 12
120 × 8
160 × 6

Row (Cable, Wide Grip)
140 × 10
160 × 12
180 × 12

Bent Over Row (Dumbbell, One-Arm)
110 × 8
110 × 8
120 × 10

Arm Curls (Cable)
60 × 15
70 × 15
100 × 10

Preacher Curls (Barbell)
40 × 10
50 × 10
50 × 10

Reverse Arm Curls (Cable)
60 × 10
70 × 8
70 × 10

Wrist Curls (Barbell)
30 × 8
30 × 10
40 × 10

Comments
Can't complain.

 

[cappicard]

Date: 23 July 2012
Gym Bodyweight: ~203lb


Back and biceps

Chin-ups (Front, Wide-Grip)
BW × 5
BW × 5
BW × 6


Chin-ups (Rear, Wide Grip)
BW × 5
BW × 6
BW × 5


Bent Over Row (Barbell)
155 × 7
185 × 10
205 × 8


Bent Over Row (Dumbbell, One-Arm)
100 × 8
100 × 8
110 × 8


Arm Curls (Barbell)
70 × 10
70 × 10
80 × 8


Preacher Curls (Machine)
50 × 10
60 × 12
70 × 10


Reverse Arm Curls (Barbell)
40 × 8
40 × 8
50 × 8


Wrist Curls (Barbell)
30 × 15
40 × 15
40 × 20


Comments
Not bad at all. I liked how this one felt.

 

[cappicard]

Shoulders and Calves

Shoulder Press (Smith Machine)
95 × 10
95 × 10
105 × 10
115 × 8
125 × 8

Standing Calf Raises (Machine)
140 × 10
160 × 12
180 × 9

Upright Rows (Barbell)
60 × 10
70 × 8
70 × 10

Angled Calf Presses
350 × 10
350 × 12
350 × 15

Behind-The-Neck Press (Smith Machine)
95 × 10
105 × 8
115 × 6

Rear Delt Row (Barbell)
95 × 8
95 × 8
95 × 7

Seated Calf Raises (Machine)
92.5 × 15
117.5 × 9
117.5 × 17

Shrugs (Smith Machine)
135 × 15
185 × 12
185 × 10

Leg Raises (Parallel Bar)
BW × 10
BW × 8

Comments
Shoulders coming long nicely. Calves starting to build on me finally.

 

[cappicard]

Bench Press (Barbell)
135 × 8
185 × 8
185 × 10


Bench Press (Barbell, Incline)
135 × 8
155 × 8
155 × 5


Bench Press (Barbell, Decline)
135 × 8
185 × 5
185 × 6


Pec Deck Flyes
180 × 10
220 × 8
220 × 6


Triceps Extensions (Barbell, Lying)
70 × 10
70 × 10
80 × 10


Cable Pushdowns (One Arm)
60 × 10
70 × 8
85 × 7


Reverse Wrist Curls (Barbell)
1 40 × 6 60
2 30 × 8 60
3 30 × 8 60


Comments
My bench felt quite solid with this. And yesterday, I saw a double rainbow when I came out of the gym.