Old but fresh

[old guy]

press
85 x 10
105 x 10
125 x 4
135 x 2 x 2
145 x 2 x 2
150 x 2 x 3
155 x1 ( failed 2)


chinups - 3 primer, 7 max set ( must lose weight)

1/4 mile jog


100 band spreaders against wall

35 lb dumbell flies 5 sets x 15 reps

db bench press - 80lbs x 10 reps x 2 sets, 70 lbs x 10 reps x 3 sets

single arm farmer's walk
2 x 40 yds @ 80 lb each arm
2 x 40 yds x 70 lb each arm

1/4 mile jog

[old guy]

trap bar deadlift
135 x 10
185 x 10
225 x 10
275 x 10
325 x 6

press
85 x 10
105 x 10
125 x x 5
140 x 4
160 x 1 ( failed 2)
160 x 1 ( failed 2)
155 x 2
135 x 5

3 sets
10 trap bar pullups, 90lb db bench press x 10 reps

4 famers walks with 90 lb dumbells 40 yards - minimal rest

10 trsx pullups

[old guy]

bench
135 x 10
175 x 10
205 x 5
235 x 2
245 x 2
255 x 2
265 x 2
275 x 2 ( a PR for 2)
300 X 1 (PR attempt - FAIL - more than 1/2 way - just couldn't lock out)

single arm max reps 70 lb db rows - 20 left, 15 right

pullups - 3,2,2,1 - 30 seconds between

farmer's walk - 215 lbs on trap bar - 1/4 mile - took 15 minutes - hands destroyed

[old guy]

squat ( Oh how I hate thee)

135 x 10
175 x 5
195 x 5
215 x 12 ( max reps)


pullups ( strict) - 30 seconds rest 3,2,2,2

70 lb db bat wings - 30 reps ( 15,10,5)

press

85 x 10 x 5 sets, wall slides in between sets


farmer's walks - 70 lb dbs 4 x 40 yds

Prowler push - 240lbs x 40 yds x 3

[old guy]

bench

135 x 10
175 x 5
220 x 7

145 x 10 reps x 5 sets ( 15 wall slides between sets)

trap bar dead lifts
135 x 10
185 x 5
225 x 5
275 x 5
315 x 3
365 x 4


weighted dips - 40 lbs - 7

goblet squats/sprints

100lb db - 5 reps , 20 yd sprints - 7 reps

[old guy]

Deadlift
135 x 10
185 x 10
225 x 5
250 x 17

press
75 x 10
95 x 5
115 x 5
130 x 8

trx pullups/rows 10 reps x 5

press -

85 x 10 x 5 sets

farmer's walks - 90lb dbs 4 x 40 yrds

[old guy]

squats
135 x 10
175 x 3
215 x 3
225 x7 ( dumped), 225 x 8


press, horizontal trx rows

95 x 10 x 5 sets
10 reps x 5 sets on TRX


dumbell batwings - 70 lbs - 50 reps ( 20, 15,9,6)

pullups - deadhange - 3,2,2,2 1/ 1 negative

sled 280lb x 40 yds x 4

[old guy]

bench
130 x 10
165 x 5
210 x 3
235 x 8

135 x 10 x 5 sets
wall slides in between

trap bar deadlift
135 x 10
205 x 5
275 x 5
315 x 5
375 x 6

chins, strict dead hang- 3,2,2,2

dips weighted - 15 lbs, 8

100 m rows, 30 secs rest, 5 sets under 19 seconds on all

[old guy]

deadlift
135 x 10
205 x 5
235 x 3
265 x 13


press
85 x 10
105 x 3
125 x 3
140 x 6

95 x 10 x 5 sets

elevated trx rows , - 10, 4 sets

farmer's walks - 90lb dbs - 80 yds x 2

sled push - 340 lbs x 40 yds x 2

[old guy]

squats
95 x 10
135 x 10
185 x 5
215 x 3
240 x 10

press - 95 lbs
10 reps - 5 sets, 10 wall slides in between sets

batwings - 70 lb dbs - hold 10 seconds - 5 reps

dips - 30
pullups, strict - 4,3,2,2

sled spushes - 365 lbs, 40 yes x 4