AwayLifter Posted April 11, 2022 Author Report Share Posted April 11, 2022 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. Quote Link to comment
AwayLifter Posted April 20, 2022 Author Report Share Posted April 20, 2022 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. Quote Link to comment
Rooks Posted April 21, 2022 Report Share Posted April 21, 2022 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. 1 Quote Link to comment
AwayLifter Posted April 23, 2022 Author Report Share Posted April 23, 2022 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 Quote Link to comment
AwayLifter Posted May 2, 2022 Author Report Share Posted May 2, 2022 Yesterday incline 45kg 10x3 rows 55kg 3x8 db shoulder press 14kg dbs 9,9,6 goblet squats 25kg 3x8 Quote Link to comment
AwayLifter Posted May 2, 2022 Author Report Share Posted May 2, 2022 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. Quote Link to comment
AwayLifter Posted May 2, 2022 Author Report Share Posted May 2, 2022 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. 1 Quote Link to comment
Rooks Posted May 3, 2022 Report Share Posted May 3, 2022 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. 1 1 Quote Link to comment
AwayLifter Posted May 7, 2022 Author Report Share Posted May 7, 2022 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. Quote Link to comment
AwayLifter Posted May 9, 2022 Author Report Share Posted May 9, 2022 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… Quote Link to comment
AwayLifter Posted May 9, 2022 Author Report Share Posted May 9, 2022 Sierre 1 2 Quote Link to comment
AwayLifter Posted May 10, 2022 Author Report Share Posted May 10, 2022 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 1 Quote Link to comment
AwayLifter Posted May 13, 2022 Author Report Share Posted May 13, 2022 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. Quote Link to comment
AwayLifter Posted May 15, 2022 Author Report Share Posted May 15, 2022 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. 1 Quote Link to comment
AwayLifter Posted May 18, 2022 Author Report Share Posted May 18, 2022 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. 1 Quote Link to comment
AwayLifter Posted May 22, 2022 Author Report Share Posted May 22, 2022 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. 1 Quote Link to comment
AwayLifter Posted May 25, 2022 Author Report Share Posted May 25, 2022 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. 1 Quote Link to comment
AwayLifter Posted May 29, 2022 Author Report Share Posted May 29, 2022 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. 1 Quote Link to comment
AwayLifter Posted May 30, 2022 Author Report Share Posted May 30, 2022 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. 1 Quote Link to comment
AwayLifter Posted June 5, 2022 Author Report Share Posted June 5, 2022 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. 2 Quote Link to comment
AwayLifter Posted June 7, 2022 Author Report Share Posted June 7, 2022 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 1 Quote Link to comment
AwayLifter Posted June 11, 2022 Author Report Share Posted June 11, 2022 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 2 Quote Link to comment
AwayLifter Posted June 13, 2022 Author Report Share Posted June 13, 2022 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. 2 Quote Link to comment
Rooks Posted June 14, 2022 Report Share Posted June 14, 2022 13 hours ago, AwayLifter said: Power rack, floor mat, barbell set, bench and ez bar all bought. Now just waiting to arrive and build. 1 1 Quote Link to comment
AwayLifter Posted June 17, 2022 Author Report Share Posted June 17, 2022 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. Quote Link to comment
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