10 flights on the Sledding hill with the 40lb vest
DB bench
50X10
60X10
70X18
WG Pulldowns
120X10
140X10
160X11
Hammer Incline Bench
80X20
CG Pulldown
140X14
Overhead Press
50X20
Hammer Low Row
70X16
Tricep Pressdown
70X11
Rear delt machine
60X20
Machine Preacher
80X16
Machine Tri
90X23
Curls
60X14
Hammer Abd Crunch
30X30
1 minute rest
Weight: 184
Notes:
One more weight workout before the break. I don't have the endurance for sure to do 2 sets of each exercise. We'll see what I do when I come back in December but if I go this way, I'll start way lighter and get the 2 sets in first and slowly move up the weight. Happy with the 70 X18 given the short time back.
There was a guy today at the gym could not have weighed more than 155, had 16 plates on the leg press machine when I walked in. When I was young I was pretty strong, I weighed 182 lbs and for the pump set on the Squat I used to do 275X25. So I waited I wanted to see what this kid was going to do. 3" leg press, where do they learn this? I was really hoping and was so disappointed.
Had planned on a final workout day today but, got the Moderna Booster on Friday which flattened me. We'll see you boys on the flip side of Thanksgiving. Take good care!
I'm in healthcare and Covid has been an extraordinary time and I feel our team rose to the occasion and triumphed. And we will continue, but it came at the expense of other things. Well we can't continue that way. My theme for this next period, come what may, is Fitness and Fun.
The next 7 months out to the 4th of July I'll make the focus on weights. I'll try to get some aerobics in there too up to 3 times a week but only if the weight sessions have been taken care of and I have a slot for it.
I don't know exactly how this is going to look, but I'm working 4 10s so on the the 3 days off I'll hit the weights twice am and pm and then on the days that I work, where I can, I'll go down in the basement and get a movement in.
I'm starting really really light, lighter than I need to because at 60 the whole issue becomes waiting for the joints and tendons and ligaments to get conditioned to handle the load. Mobility workout through out to counter impingement issues.
Slow progressive resistance with enough volume to pack on some meat.
So from the low point of 2020 we've gained 17 pounds, but 7 pounds of it is muscle and we've just started back up with the lifting. I think I can let the weight drift lower very slowly and gain. My primary focus is to gain muscle.
I don't have exact programming in mind except to keep the volume and reps up and pay attention to the load to avoid strain to the joints.
Hard to articulate but I don't want to just be lean, I don't want to just be abs, I want size and abs by the 4th of July.