Forty something ex gym rat starts all over again

Good session, gym starts to empty slightly after 7.30pm.

1. Squats 47.5g x8 x2
2. DLs 70kg x8
3. BB Bench press 45kg x8x2
4. BB row 47.5kgx8x2
5. OHP 30kgx8;30kg x6 (dammit!)

Starting to get to the point where its a fight to maintain form and get the weight up on the last 2 reps of the second set - few wobbles on the squat before I squeezed my core and got everything back under control!
 
Cheers!

I'm wondering how long the noob gains will last and whether I'll be able to keep up this progression till the end of the year.

Dropped to 12st 1lb too so still losing weight.
 
Fingers crosssed 'Bagpuss.

New sensation this morning - calf DOMS! Never felt anything in them before when squatting but seem to have taken the brunt of the soreness. See how they are in the morning - sore or not I'm going to the gym.
 
So legs and particularly calves mashed from Wednesday evenings squats - can't explain it but they're very sore and have no power. Got underneath the bar to squat and had no power going up or down so quit it and went for an upper body workout only.

1. BB row - 50kg 8x2
2. BB bench press 47.5kg 8x2
3. Wide pulldowns 55 8x2
4. OHP 30kg 7; 4 - dammit again - really tight for some reason?
5. EZ Bro curlz - 27.5kg 8x2
6. EZ skullcrushers 22.5kg 8x2

Everything is creeping up but OHP is just ****ing me off!
 
So today I am 12st (so lost 8 lbs in total in about 6 weeks), and am now looking forward to breaking into the 11st something territory with the next goal being 11st 7lb.

However bloody calf is still mega sore deep inside dammit. I never thought I'd say this but 'I want to squat!' and the calf situation is trying my patience. One more sleep and I'll see how it is tomorrow.
 
Mixed results

1. Squats 50kg x8 x2
2. DLs 72.5kg x8
3. BB Bench press 50kg x7; 47.5kg x 6; 40kg x4
4. BB row 50kgx8x2
5. OHP 27.5kg x8; 27.5kg x5

Dropped OHP by 2.5kg and produced lower reps dammit again!

Thought about chins and dips but arms were knackered.
 
What's wrong with your calve? Are you stretching it? (Quite vigorously) Do you have a foam roller/PVC pipe/30p 2ltr coke bottle to rolls it on and cry?

OHP is an arse,perhaps look at incorporating a push press on to it once you fatigue?
 
Delvis said:
What's wrong with your calve? Are you stretching it? (Quite vigorously) Do you have a foam roller/PVC pipe/30p 2ltr coke bottle to rolls it on and cry?

OHP is an arse,perhaps look at incorporating a push press on to it once you fatigue?
Click to expand...

Dunno what happened but calves now fighting fit and didn't give me any probs in what were two relatively enjoyable squat sets and one DL set today. I did roll them on my lacrosse ball mid week and it was sheer agony. They withstood a forced march across London yesterday and some sprinting with my dog so they've come back okay,

Yep OHP is ****ing me off - I prefer the movement with DBs and find it easier to squeeze out reps in that movement. Still I want to persevere with the bar. I did use a bit of push press to add 3 extta reps to the last set but didn't count them.

On the plus side everything else is creeping up okay.
 
Decent session this evening, felt full of beans and enthusiasm.
Tried doing OHP first to to nail 2 sets of 8 at 30kg - and did, yay!

1. OHP 30kg x8 x2
2. Squats 57.5kg x8 x2
3. DLs 77.5kg x8
4. BB Bench press 50kg x8 x2
5. BB row 52.5kg x8x 2

Everything else doing okay. Squats I focused on getting hip crease below knee and getting the hip hinge to drive me out the hole - seemed to work nicely.
 
Busy doing 'stuff' this weekend with the family so overdue/ more than fresh into this evening's session.

1. OHP 31kg x8 x2 - oh yeah!
2. Squats 60kg x8 x2
3. DLs 80kg x8
4. BB Bench press 51kg x8; 51kg x6
5. Lat pulldown 55kg x8 x2

Felt great doing OHP for a change, and having added two itsy 0.5 kg plates did 2 sets of 8 reps straight off. Okay small beer but good for motivation I can tell you.

Squats also continue to get better, second set grinding in the middle but powered the last 2 reps up with surprising ease.

Only blackspot was totally running out of juice on the second set of BPs - I think I used up my adrenaline earlier in the workout. Can't complain though , still riding the newbie wave on session by session increments.
 
Recovering from a particularly violent bout of food poisoning mid week (not induced by my cooking I should add!).

Mixed results but on we go.

1. Squats 62.5kg x8 x2
2. DLs 82.5kg x8
3. BB Bench press 51kg x8; 51kg x 7; Incline press 40kg x5
4. BB row 55kg x8x2
5. OHP 31kg x7; DB press 25kg x6
6. Brocurlz 20kg x8x2
7. Dips 5; 2

DL's still going strong - squats now getting tough! Both sets I was a bit light headed but pushed on.

Being short legged I find it difficult to get a decent base position for my feet on a flat bench but on incline it was much easier to plant my feet. Still want to persevere with flat bench but may need to put even more plates under my feet. Puts too much pressure on the small of my back where I get discomfort in any case (helped by training I must add)
 
Slept funny and have a sore neck so trained as best I could around it.

1. Squats 65kg x8 x2
2. BORs 55kg x8 x2
3. Incline BP 42.5kg x8 x2
4. Bro curls 25kg x8 x2
5. Skull crushers 20kg x8 x2

Squats were weird - struggled with first set, but second was a doddle.
BORs felt much better, starting to get a feel for better technique.
 
No it was definitely one of those so called trapped nerves which make you yelp when you turn your head the wrong way!

Better this morning but thighs and glutes letting me know they took a pounding yesterday. Hopefully on Sunday I'll step up the squat load and get DLs going again.
 
Damn not trained due to work-home stuff but did have a physio- massage session which was pleasure and agony all wrapped into one hour!

Good news is that I have good flexibility and my back has not been worn by competitive gymnastics when I was in my teens. She also found the cause of my stiffness and pain when twisting at the trunk and getting up. Bad news is that its some fairly knotty muscles and tight ligaments with slightly shortened hip flexors.

What then ensued was torture! She gave my back a good crack in several places and pushed a rib back into its proper home which was all okay. Then the pain got brung! Fists and fingers were inserted deep inside the muscle areas around my lower back and waist and really hit the spot, as well as either side of my spine. Polished off with a thorough gouging with a vibrating pain device.

I have to say that when I sprung up afterwards it was a revelation. Yesterday and this morning I feel a bit beat up but the twisting flexibility is there so thats good.

I may have missed the gym but I got a hell of a bicep work out from gripping the table!
 
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