Reply With QuoteWelcome my young friend. Keep up the good work.
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Phil's 'Mature' Man Workout Log - Restarting Strength in 2014
My previous log got a bit dusty and disused last summer. So I decided to start it afresh with the new year: simultaneous with restarting my workouts following a month's cessation of activity (6 weeks, in fact), while I travelled abroad.
For my previous log, starting April 2013, following achilles tendon surgery, go here.
With no further ado, my stats:
Age: 50
Height: 6' 3"
Today's weight: 117kg / 258lbs
Supps: Whey Protein, BCAAs, Creatine, ZMA, Multivits
Best Lifts Oct/Nov 2013:
Deadlift: 5x3 at 167.5 kg / 369 lbs
Squat: 5x3 at 132.5 kg / 292 lbs
Bench: 3x3 at 97.5 kg / 215 lbs
Press: 3x5 at 71 kg / 156.5 lbs
At which point I was transitioning from SS novice.
Due to moving home in Nov 2013, then being away all December, my workouts slacked off then stopped for most of those two months. So I restarted on the SS novice program on Monday 6th Jan:
Monday 6th January 2014:
Squat: 1x5 at 95 kg / 209.5 lbs
Bench: 3x5 at 80 kg / 176 lbs
Deadlift: 1x5 at 130 kg / 286.5 lbs
Close Grip Bench: 1x3 at 80 kg / 176 lbs
Seated Leg Press: 1x5 at 115 kg / 253.5 lbs
- Bad DOMS in my quads and lower back meant I couldn't squat/deadlift on Wednesday so I decided to do a split routine for the remainder of the week, as follows:
Wednesday 8th Jan:
Bench: 3x5 at 82.5 kg / 182 lbs
Press: 3x5 at 50 kg / 110 lbs
Close Grip Bench: 3x5 70 kg / 154 lbs
DB Flyes: 3x5 at 2x14 kg / 2x30.8 lbs
Tricep Pulldowns: 3x8 at 35 kg / 77 lbs
Single Tri Pulldowns: 3x8 at 10 kg / 22 lbs
Overhead Tri DB Ext: 3x8 at 8 kg / 17.6 lbs
Thursday 9th Jan:
Chin ups: 10x3
BB Curls: 3x5 at 35 kg / 77 lbs
DB Concentration Curls: 3x5 at 16 kg / 35 lbs
Bent Row: 3x5 at 70 kg / 154 lbs
One Arm DB Row: 3x5 at 24 kg / 53 bs
Seated Row Machine: 3x5 at 75 kg / 165 lbs
Friday 10th Jan:
Squat: 3x5 at 105 kg / 231 bs
Deadlift: 1x5 at 135 kg / 297.6 lbs
Seated Leg Press: 3x5 at 125 kg / 275.5 lbs
Still some residual DOMS from Monday but not enough to miss further squats/DLs. From Monday 13th I'll be back on the SS program.
And just for good measure - the week's nutrition:
Tue 7th: kcal: 3158.8 - Carbs: 315.22 - Fat: 28.54 - Protein: 408.98
Wed 8th: kcal: 4038.64 - Carbs: 444.74 - Fat: 77.592 - Protein: 376.55
Thu 9th: kcal: 5016.04 - Carbs: 442.96 - Fat: 161.408 - Protein: 425.31
Fri 10th: kcal: 3915.24 - Carbs: 324.7 - Fat: 119.824 - Protein: 371.6
Last edited by Magma; 01-12-2014 at 09:56 AM.
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Welcome my young friend. Keep up the good work.
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Thanks Carson!Originally Posted by carson
Ok, here is the log for week 2 of 2014. And it's not pretty!
Monday 13th January 2014:
My targets for today were Squat: 110kg Bench: 85kg DL: 140kg
BUT this is where I got:
Squat: 5x3 at 90 kg / 198.5 lbs
Bench: 3x5 at 80 kg / 176 lbs
Deadlift: 1x5 at 120 kg / 264.5 lbs
I failed on my first work rep of the squat at 110kg. Literally couldn't get up out of my first squat and had to unload onto the rack. I've never failed a rep before. Ever! Let alone the first!
I dropped down to 102.5kg, but only managed 2 reps.
So I finally dropped to 90kg but could only do 3 reps so ended up doing 5x3 and feeling every rep like it was the last.
I also had to drop down 5kg on my bench to 80kg and drop a whole 20kg on my deadlift.
A ghastly, humiliating experience!
Wednesday 15th Jan:
Squat: 3x5 at 95 kg / 209.5 lbs
Press: 3x5 at 52.5 kg / 115.5 lbs
Bent Row: 3x5 at 75 kg / 165 lbs
BB Curls: 3x5 at 37.5 kg / 82.5 lbs
Weighted Crunches
Friday 17th Jan:
Squat: 3x5 at 100 kg / 220 lbs
Bench: 3x5 at 85 kg / 187 lbs
Deadlift: 1x5 at 140 kg / 308.5 lbs
Close Grip Bench: 3x5 at 80 kg / 176 lbs
Tricep Extensions
As you can see, I crawled some dignity back on Friday by pretending Monday didn't happen and going with a 140kg DL, which I managed.
The lesson to learn from this week is not to take recovery for granted - especially when I've had 6+ weeks off and lost about 20lbs in weight!
Last edited by Magma; 01-21-2014 at 03:51 PM.
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Doing great. Keep it up! Us older guys gotta keep plugging away.
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Thanks for the support - always appreciated!
Here is the log for week 3 of 2014. All good progress this time!
Added 15 kg to my squat
Added 10 kg to my DL
Added 5 kg to my Press
Monday 20th January 2014:
Squat: 3x5 at 105 kg / 231.5 lbs
Press: 3x5 at 55 kg / 121 lbs
Deadlift: 1x5 at 145 kg / 319.5 lbs
BB Curls: 3x5 at 40 kg / 88 lbs
Hanging Knee Raise: 3x10
Chin ups: 8x3
Calf Raises: 3x5 24 kg / 53 lbs
Wednesday 22nd Jan:
Squat: 3x5 at 110 kg / 242.5 lbs
Bench: 3x5 at 87.5 kg / 193 lbs
Bent Row: 3x5 at 80 kg / 176 lbs
Close Grip Bench: 3x5 80 kg / 176 lbs
Hyperextensions: 3x8 (holding 10kg / 22 lbs)
Friday 24th Jan:
Squat: 3x5 at 115 kg / 253.5 lbs
Press: 3x5 at 57.5 kg / 126.5 lbs
Deadlift: 1x5 at 150 kg / 330.5 lbs
BB Curls: 3x5 at 42.5 kg / 93.5 lbs
Chin ups: 8x3
All went smoothly, which was a relief after last Monday!
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Ok, here is my log for week 4 of 2014. All good progress again this week!
Because I'm now within 10kg of last year's PBs, I dropped my squat increases down to 2.5 kg per workout this week.
I'm trying to keep the fat off this year, so I've adjusted my macros down and added 2x conditioning days per week.
Conditioning days = Tue & Wed of 1/2 hr on the rowing machine.
Despite this, my weight has remained fairly static this week at just over 119 kg / 264 lbs
I started the year at a weight of 117 kg / 258 lbs
Week 4 Lifting Gains in summary:
I added 10 kg to my squat
Added 5 kg to my DL
Added 5 kg to my bench
Monday 27th January 2014:
Squat: 3x5 at 120 kg / 264.5 lbs
Bench: 3x5 at 90 kg / 198.4 lbs
Deadlift: 1x5 at 155 kg / 341.7 lbs
Tuesday 28th Jan:
Conditioning workout on the rower
1/2 hour workout with 6x20 second high intensity intervals
Wednesday 29th Jan:
Squat: 3x5 at 122.5 kg / 270 lbs
Press: 3x5 at 60 kg / 132 lbs
Bent Row: 3x5 at 85 kg / 187.4 lbs
BB Curls: 3x5 45 kg / 99 lbs
Chins: 8x4
Thursday 30th Jan:
Conditioning workout on the rower
1/2 hour workout with 6x20 second high intensity intervals
Friday 31st Jan:
Squat: 3x5 at 125 kg / 275.5 lbs
Bench: 3x5 at 92.5 kg / 204 lbs
Deadlift conditioning: 10x1 at 120 kg / 264.5 lbs
(DLs done at 80% of current 1x5 max, with 30 secs between each lift)
All went smoothly again this week.
Conditioning was tough - very breathless - and caused additional tiredness and DOMS. I slept badly most of the week and by Friday my legs, especially, felt fatigued but since I hit all my targets I guess it didn't affect recovery too greatly.
I'm looking forward to 2 days of rest!
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Another good week of solid progress, with one minor milestone: I beat my PR squat of last September by reps!
Also, I've managed to turn my weight increase around ever so slightly and I finished the week with the scales telling me I lost 2kg since Monday! Hopefully that turns out to be a trend and my conditioning days and diet are working - and it's not just due to dehydration!
Conditioning was less of an ordeal this week as the relevant muscles get used to it and I recover my breath better. Although I still can't seem to get the necessary intensity out of it.
I've slept badly again all this week. I can't seem to get to sleep then I wake intermittently during the night. This is clearly ongoing so I'm going to look for something at the chemist - I already take ZMA but I don't notice any difference.
I started the year at a weight of 117 kg / 258 lbs
I started the week at 119.4 kg / 263 lbs
I ended the week at 117.4 kg / 258.8 lbs
Week 5 Lifting Gains in summary:
I added 7.5 kg to my squat
Added 5 kg to my DL
Added 5 kg to my Press
Added 2.5 kg to my Bench
Added 5 kg to Bent Row
Monday 3rd February 2014:
Squat: 3x5 at 127.5 kg / 281 lbs
Press: 3x5 at 62.5 kg / 137.7 lbs
Deadlift: 1x5 at 160 kg / 352.7 lbs
Tuesday 4th Feb:
Conditioning workout on the rower
1/2 hour workout with 6x20 second high intensity intervals
Calf Raises: 3x20
Hanging leg raises: 3x10
Wednesday 5th Feb:
Squat: 3x5 at 130 kg / 286.6 lbs
Bench: 3x5 at 95 kg / 209.4 lbs
Bent Row: 3x5 at 90 kg / 198.4 lbs
Lying BB Tricep Extensions: at Curl Bar(weight?) + 27.5 kg / 60.6
DB 1-Arm Overhead Tricep Extension: 3x5 at 14 kg / 30.8
DB 2-Arm Overhead Tricep Extension: 3x8 at 30 kg / 66 lbs
Thursday 6th Feb:
Conditioning workout on the rower
1/2 hour workout with 6x20 second high intensity intervals
Calf Raises: 3x20
Hanging leg raises: 4x10
Friday 7th Feb:
Squat: 3x5 at 132.5 kg / 292 lbs (NEW PERSONAL BEST)
Press: 3x5 at 65 kg / 143.3 lbs
Deadlift conditioning: 10x1 at 125 kg / 275.5 lbs
(DLs done at 80% of current 1x5 max, with 30 secs between each lift)
BB Curls: 3x5 47.5 kg / 104.7 lbs
Chins: 5x5
DB Concentration Curls: 3x5 at 18 kg / 39.6 lbs
BB Preacher Curls: 3x5 at Curl Bar(weight?) + 20 kg / 44 lbs
I was very happy to hit my previous best squat of 132.5 kg on Friday. I last made that weight for 5x3, in Sept 2013, and it was my first 'fail' at the end of LP (I only managed x3 reps in each set); which I should have overtaken before now. At the time, I reset a bit too low and increased too slowly, probably deconditioning myself in the process, then life got in the way and I only regained back to 127.5 kg by Nov 2013. So hitting it now, for a solid 3x5, within 5 weeks of restarting in 2014, is a great way to start the new year! - and it feels great. From now on, all my squats will represent progress and not regaining lost progress!
I'm especially pleased because the squats were solid despite having slept badly for two weeks now, and my legs feeling more fatigued from extra conditioning days, as well as losing 2 kg in body weigh this week.
At current progress, within the next 2 weeks I should beat all my Personal Bests of last year.
Last edited by Magma; 02-08-2014 at 08:13 AM.
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Here's week 6 - and it's been a week of new PBs!
I rejoined the PL Club at the end of this week, I was a member late last year and wanted to make some progress before I started up again. So my weeks will now run Sun/Mon/Tue/Wed/Thu with Fri and Sat rest days, Sun/Tue/Thu for workouts and Mon/Wed for conditioning.
On my first day back at the club I had my best lifting day ever. I set new PBs on all three lifts!
Also noteworthy, this week. I bought my first pair of lifting shoes - Nike Romaleos 2. Without a doubt they have added kg to my lifts which I may not have done without them.
And all this while I keep my daily calories down to 3000-3500kcal and my weight has now stabilised at around 118kg.
My Week’s Lifting Gains in summary:
Added 7.5 kg to my squat
Added 10 kg to my DL
Added 2.5 kg to my Press
Added 5 kg to my Bench
Added 5 kg to Bent Row
Monday 10th February 2014:
Squat: 3x5 at 135 kg / 297.6 lbs
Bench: 3x5 at 97.5 kg / 215 lbs
Deadlift: 1x5 at 165 kg / 363.7 lbs
Tuesday 11th Feb:
Conditioning workout on the rower: set to 6
1/2 hour workout with 6x20 second high intensity intervals
(45 strokes per min)
Calf Raises: Bodyweight +10 kg 3x15
Hanging leg raises: 5x10
Wednesday 12th Feb:
Squat: 3x5 at 137.5 kg / 303 lbs
Press: 3x5 at 67.5 kg / 148.8 lbs
Bent Row: 3x5 at 95 kg / 209.4 lbs
BB Curls: 3x5 50 kg / 110 lbs
Chins: 10x3
DB Concentration Curls: 3x5 at 18 kg / 39.6 lbs
BB Preacher Curls: 3x5 at Curl Bar(weight?) + 22.5 kg / 49.6 lbs
Thursday 13th Feb:
Conditioning workout on the rower: set to 5
1/2 hour workout with 6x20 second high intensity intervals
(45 strokes per min)
Calf Raises: Bodyweight +15kg 3x15
Hanging leg raises: 5x10
Friday 14th Feb:
Squat: warm up sets only
Bench: warm up sets only
Deadlift conditioning: warm up sets only
Lying BB Tricep Extensions: at Curl Bar(weight?) +30 kg / 66 lbs
DB 1-Arm Overhead Tricep Extension: 3x5 at 16 kg / 35
DB 2-Arm Overhead Tricep Extension: 3x10 at 30 kg / 66 lbs
Sunday 16th February (PL Club):
Squat: 3x5 at 140 kg / 308.6 lbs
Bench: 3x5 at 100 kg / 220.4 lbs
Deadlift: 1x5 at 170 kg / 374.7 lbs
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Keep at it, friend...
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