By The Power of Grayskull

[AwayLifter]

Chest press 45kg 3x6, 1x4

Rows 55kg 3x8

seated db press 14kg dbs 2x8, 1x6 🤦‍♂️
laterals / goblets 3x10 / 3x8

 

band high pull 3x8

 

i added normal chest machine and will alternate with incline.

 

upped weight on rows.

 

very minor lower back injury from c+p so will so seated press for a while.

[AwayLifter]

Incline 40kg 4x6

pulldowns 55kg 3x8

curls / laterals 3x8 / 3x10

h cnp 18 kg dbs 8x3

goblets 20kg 3x8

 

band high pulls 3x10

 

incline felt slightly easier. I will add another set next incline.

 

I upped weight on hang clean and press. Had to lower reps though.

 

 

[Rooks]

First, you have some awesome pictures sprinkled throughout this thread. Are you using a cell phone camera or do you actually use a real camera? 

 

Second, I'm curious what your background is. Has fitness always been a part of your life? For a mid-40s person, you seem to have a pretty regular habit of getting to the gym which is awesome. Just curious how that came to be. For reference I'm an approaching 40 (next year) mediocre athlete who picked up a habit for the gym in his late 20s to mid 30s, but I've struggled to get in regular workouts in the last few years. 

[AwayLifter]

Chest press 50kg 8x3

rows 60kg 4x6

standing press 14kg dbs 3x8

Curls / lateral machine

goblet squat 25kg 3x8

 

band high pulls 3x12

 

upped weight on chest, back and goblets.

 

added reps on high pulls.

 

running tomorrow 

[AwayLifter]

Yesterday

 

incline 45kg 10x3

rows 55kg 3x8

db shoulder press 14kg dbs 9,9,6

goblet squats 25kg 3x8

[AwayLifter]

Today

bike ab crunch 3x15

 

rear delt band rows 5x10

db rear delt row 7kg 2x8

rear delt band raises 3x20 

 

running 18 mins

 

added a minute on running. 

[AwayLifter]

On 4/21/2022 at 2:35 PM, Rooks said:

First, you have some awesome pictures sprinkled throughout this thread. Are you using a cell phone camera or do you actually use a real camera? 

 

Second, I'm curious what your background is. Has fitness always been a part of your life? For a mid-40s person, you seem to have a pretty regular habit of getting to the gym which is awesome. Just curious how that came to be. For reference I'm an approaching 40 (next year) mediocre athlete who picked up a habit for the gym in his late 20s to mid 30s, but I've struggled to get in regular workouts in the last few years. 

Hello

 

thanks! Photos are taken on an old iPhone 8 😱

 

I’m not at the 2 year mark in Switzerland so plenty of places still to visit.

 

on the fitness front I’m quite inconsistent as my job can be quite stressful. But I’m seeing some muscle development.  I like full bodies instead of splits as I sometimes miss workout outs.
 

I think not getting injured over 40 is key. Slow progression. That works for me anyway.

 

[Rooks]

21 hours ago, AwayLifter said:

thanks! Photos are taken on an old iPhone 8 😱

 

If it's still taking great photos, who cares, right?

 

21 hours ago, AwayLifter said:

on the fitness front I’m quite inconsistent as my job can be quite stressful. But I’m seeing some muscle development.  I like full bodies instead of splits as I sometimes miss workout outs.
 

I think not getting injured over 40 is key. Slow progression. That works for me anyway.

 

Agreed. Maintain muscle and staying moving for as long as possible at this point. 

[AwayLifter]

Chest press 50kg 10x3

pulldowns 60kg 3x8

shoulder press 14kg dbs 9,9,7

goblet squats 25kg 2x8

band high pull 3x12

 

upped weight on chest press and pull downs.

1 extra rep on shoulders.

felt a twinge in my lower back during goblets so skipped last set. I have a small lower back injury from a few weeks ago.

[AwayLifter]

Abs 3x15

rear delts:

row 10kg db 3x10

band rows 5x10

band raise: 3x20

band pull aparts 2x20

 

running 19 minutes

 

i think 🤔 be got my rear delt routine sorted now. No equipment needed.

 

running was a personal best. Wanted to quit but didn’t…

[AwayLifter]

Sierre

 

[AwayLifter]

Chest press 50kg 8x3

row 60kg 4x6

ohp 14kg dbs 9,9,8

goblets 25kg 3x8

 

high pulls 3x12

 

added weight on incline.

got 1 more rep on db ohp

Got the 3rd sets of goblets as lower back is ok

 

 

[AwayLifter]

Incline 50kg 8x3

rows 60kg 3x8

shoulders 16kg dbs 3x6, 1x5

goblets 3x8

 

band high pulls 2x15

 

added weight on incline.

added weight on shoulder press but missed last rep.

 

went from 3x12 to 2x15 on high pulls.

[AwayLifter]

Abs 3x15

Rear delt rows 10kg 3x10

 

rear delts bands:

Rows: 3x20

high pulls 3x20

pull aparts 2x20

 

running: fail!

 

added reps on reps on band rear delt rows.

 

I was supposed to do 20 mins running but stopped before 16 minutes as was wrecked. Had quite a few beers yesterday, so might be linked! I’ll try again in the week.

[AwayLifter]

Beers and food last night…running tomorrow 

 

chest

55kg 5x3

50kg 3x3

 

back 60kg 3x8

 

shoulders 16kg dbs 3x6, 1x5

 

goblets 3x8

 

bands 2x15

 

Upped weight for 5 sets on chest.

 

 

[AwayLifter]

Incline 50kg 8x3

rows 60kg 3x8

shoulders 16kg dbs 4x6

goblets 25kg 3x8

band high pulls 5x10

 

got one extra rep on shoulders and upped volume on high pulls. Traps are looking bigger from these.

[AwayLifter]

I’m having to give the cardio a rest as I’ve got a foot injury. It’s getting better with pain killers 🤦‍♂️
 

incline 50kg 8x3

pulldowns 65kg 3x8

landmines 10kg 3x10 each arm

goblets 3x8

high pulls 5x10

 

upped the weight 5kg on back.

 

added one arm landmine press out to the side. I’ll alternate with db shoulder press.

 

 

[AwayLifter]

Incline 50kg 8x3

rows 65kg 3x8

shoulder 16kg dbs 4x6

goblets 25kg 3x8

high pulls 5x10

 

added 5kg on rows.

did 60 seconds rest between all shoulder sets. Last time I needed 90 secs for the last set.

I’ll try running tomorrow. 

[AwayLifter]

Abs 3x15

 

rear delts:

db row 3x10

band rows 3x20

band raise 3x20

band pull aparts 2x20

 

running 15 minutes

 

first time running in a few weeks. 15 mins was tough. I’ll add 1 minute per week rather than per session.

 

[AwayLifter]

Front squats 50kg 6x3

bb incline 40kg 4x6

back 65kg 3x8

shoulders 14kg dbs 10,8,6

gunz

 

i added front squats back in and liked then.

 

I was finally able to incline not on the machine. I did some band pull aparts first.

 

I dropped weight on shoulders and want to do 3 sets not 4. I’ll try for 3x8 next time.

[AwayLifter]

Sumo deadlifts 60Kg 4x6

dips -40kg 3x8

rows 65kg 3x8

ohp 30kg 4x6

 

curls / laterals

 

Did sumos as avoiding deadlifts to dye lower back issue. Liked them although weights are small so there is more ROM. I’ll add weight next time.

 

tried dips for the first time in ages.

 

db area was full so did bb ohp
 

 

[AwayLifter]

Sumo deadlifts 60kg 3x8

incline bench 42.5kg 8x3

pulldown 60kg 3x8

shoulders 14kg dbs 3x8

curls / laterals 3x8 / 2x10

 

added reps on sumos. I’ll add weight but will stick to 3x8.

added weight on incline and will do 8x3 now.

 

used a different pull down machine and liked it a lot. I’ll have to use the quiet area machine as I seem to pull my sex face in this one.

 

I’m going to buy a home power rack. I have a spare room. There is a running track 10 minutes away. Will take 6 weeks or so but will order the floor matting and weights soon

[AwayLifter]

Power rack, floor mat, barbell set, bench and ez bar all bought. Now just waiting to arrive and build.

 

front squats 52.5kg 5x3

dips -40kg 3x8

rows 65kg 3x8

ohp 30kg 8,8,6

 

no time for arms as went at lunch. Cardio tomorrow.

[Rooks]

13 hours ago, AwayLifter said:

Power rack, floor mat, barbell set, bench and ez bar all bought. Now just waiting to arrive and build.

 

[AwayLifter]

Incline press 45kg 8x3

sumo 💀lifts 65kg 3x8

ohp 30kg 3x8

pulldown 60kg 3x8

curls / laterals 3x8 / 3x10

 

upped weight on incline and sumos.

 

got 3x8 on ohp this time.

 

bench, flooring has arrived. Weights and bars arrive later. Waiting for power rack and toolset. Ordered a chin up bar last night.

 

will test foot out with running tomorrow.