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Uncle Al's Training Log

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TenaciousA

TenaciousA

TID Lady Member
Mar 31, 2013
1,240
432
Warmups: Shoulder prehab (5s x 50), goblet squat with long pause (35x5), KB swing (35x15)
Squat: 45x10, 135x5, 185x4, 225x4, 265x4, 245x4
RDL: 135x10, 185x10, 165x10
Hyperextension: 12,12,12
Lifefitness Leg Press: 250x15, 310x15x2
Cat vomit to bird dog x 5 to front & side plank (1 min each) to curlup (40) to Kelly Starrett SI joint loosener

Bodyweight: 163.4

Got stressed out over a matter I can't control. Lost sleep, and couldn't eat much. Consequently, today's session was a total shit show. Everything was an RPE 4352 +/-27. Somebody want to sing "The Sun Comes Out Tomorrow" for your poor uncle?
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Good training as usual Al, hope that matter sorts itself soon and you're back to your usual self.
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
Last edited:
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
Heading out of town for a couple of weeks. Training will be sporadic at best, but my joints can probably use the break.
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Hope you have a good trip Al, just taking a break somewhere for a few weeks? Hope you get a chance to relax and enjoy some R&R anyway MF.
 
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
Safe travels, Al. Look forward to following your training when you get back.
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
MONDAY: Gold's Gym - Full Body
Lifefitness Side Lateral: 40x30, 65x20, 80x15
Hammer Strength Decline Bench Press: 150x15, 190x15, 240x12, 300x8
Hoist Row: 225x10, 315x8x2
Free Motion Alternate Cable Curl: 40x15, 50x12, 60x9
Matrix Seated Dip: 150x20, 165x15, 165x15
Precor Super Squat: 100x10, 150x10, 190x10
GHR x 15,12
Box Jump (18") x 12
Cybex Eagle Ab: 170x25

Cardio (walking): 40 minutes

Bodyweight: 162.2

* Coming off a deload, so kept RPEs between 6 and 8.
* Changed from T-bar rows to Hoist machine. Not thrilled. Will try Cybex next week. If that sucks, too, I'll do one-arm DB rows, which is always a winner.
* First time on Precor squat. Will take some getting used to.


WEDNESDAY: Fitness 1440 - PHAT Circuit
A1. Goblet Squat: 25x20x3, 30x20, 40x10 drop to 30x10
A2. Weighted Pullup: 25x10x4, 30x15
A3. KB Swing: 30x20, 40x20x4
A4. Standing DB Press: 25s x 15 x 4, 35s x 20

Cardio (treadmill and walking): 45 minutes

Weakass session, but I did manage to get my heart rate up to near 100% max during the final rounds.
 
T

Trip

VIP Member
Oct 22, 2022
224
197
man, lol, on the song, hope it all works out

new to board, but dayum 162 and those numbers at any age, always amazes me
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
man, lol, on the song, hope it all works out

new to board, but dayum 162 and those numbers at any age, always amazes me
Thanks, Trip. The post with the song was written nearly seven years ago. I just started logging here again this week. I'll be 77 in May and am a shadow of what I was then, but I think interfacing with you young 'uns again will be motivating.
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
Guess after not posting for so long, I should update my status, huh?

I continued to compete in powerlifting until 2018 and did very well. Last I checked, my 475 lb deadlift was ranked in the all-time top five in the 165 lb class, age 70-74 division. Although I didn't put it together with an equally good squat and bench, I was hitting 325 and 255, respectfully, in the gym, which was pretty decent for a geezer.

I planned to hurt some feelings in the age 75-79 group two years ago, but my degenerating lumbars had different plans, and I had to leave the sport. To keep myself a legend in my own mind, I shoot for OMPRs (Old Man Personal Records) in things nobody else gives a shit about. In December, for example, I set age 70+ OMPRs in weighted pullups (100x6), trap bar deadlifts [double bodyweight (320) x 15], and several Hammer Strength machine movements.

Most of all, I want to become the strongest, fittest, most jacked 80 year old on the planet in three years...ya know, the little old man voted Most Gropeworthy by the Q-tips after they see me in my thong at my senior community swimming pool. Hope springs eternal.
 
Last edited:
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
FRIDAY - Fitness 1440 - Full Body

L Lateral (side lateral with external rotation): 15s x 10 x 3
Close Grip Bench Press: 95x5, 135x5, 165x5x2, 145x15
Straight Bar Cable Pulldown: 95x15, 105x15, 120x12x2 supersetted with
EZ Bar Curl: 55x12, 65x10, 75x8x2
RDL: 95x8, 135x8, 175x8
Roman Chair Leg Raise x 30

Cardio (treadmill): 1/2 hour

Bodyweight: 161.7

Weak AF again this morning. I had been warned that doing cardio every day would f••k me up for the first few weeks, but I didn't think it would be this bad! Hopefully, a weekend of replenishing my glycogen stores with pizza and beer will get me back on track.
 
Lizard King

Lizard King

Administrator
Staff Member
Sep 9, 2010
14,578
8,083
Welcome back @UncleAl we'll chip in and get you a thong for your 80th, did u have a color in mind??
 
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