1st day back after my meet - took it easy
Warm up - 500M row
Squat
bar-10
155-5
265-5,5,5, did about 50% of my 1RM
Calf raise - 155-11,11
Bench
Bar-15
155-5
245-5,6,6, - about 65% of !RM
Tricep press downs - 80-15,15,
Quick and easy. Still not sure on future plans but needed to get a work out in to avoid DOMS
Yesterday:
I'm now trying to fit in some cardio between workouts
60M sprints at 80% effort - short rest in between - Did 10 or so
Once warmed up I surprised myself that I can still run fairly fast, at least for a 60 year old. Nowhere as fast as when I was in highschool track, but can likely outrun most people 35+ if a bear was chasing us!
Today:
Feeling the effects of sprinting yesterday - sore abs, left knee/innershin has minor pain, enough to make me almost limp
2nd workout since comp - Did most exercises at ~50% of 1RM - Just getting back into things
Deadlift
Bar-10,
155-5
265-10 - beltless, dbl overhand grip - ~45% of 1RM
DB incline bench - slight incline - 1st hole
50-10,
75-10,10,
Bent over BB row
155-10,10,
Lat pull down
225-10,10,
OH DB press
50-10,10,
DB curls
25-10,10,
Last edited by skid; 03-27-2024 at 08:33 PM.
No offense Skid, but I had to laugh a little at this. I did a 10 x 100 meter sprint interval workout a couple of months ago..."sprinting" for the first time in a long time and suffered the same consequences.
Still...it was a nice diversion and I'm likely to do it again in the not-too-distant future.