As I clearly lose body fat, I am having to push myself even more to keep my strength about the same as before. Obviously, I have to listen to my body, and lift what it can rather than what it used to be able to. Even if the reps are reduced, the weights at least tend to remain the same.
My schedule is a little different in the new elective that I am in, Elderly Medicine. Hence, I have to start adjusting my training sessions, to suit my new schedule. I have been working out or at least aiming to work out after I am done with work. The worst type of gym environment, is the post work gym. Too much people for my liking, but if I can fit one day in the week where I can work out at least one body part, it will allow me to keep pushing and making progress.
Chest
– barbell bench press: 90 lbs x 20, 110 lbs x 12, 135 lbs x 12, 145 lbs x 10, 155 lbs x 5
– machine press: 135lbs x 10, 10. 90 lbs x 20
– decline smith machine bench press: 20 kg x 20, 40 kg x 10, 50 kg x 4 drop set 40 kg x 3, 20 kg x 4
– single dumbbell close grip presses: 24 kg x 10
– incline smith machine bench press: 20 kg x 20, 30 kg x 10
Back
– barbell bent over rows: 90 lbs x 20, 135 lbs x 10, 10
– lat pull downs: 35 kg x 20, 40 kg x 20, 45 kg x 10, 50 kg x 10, 55 kg x 4
– narrow grip lat pull downs: 45 kg x 10, 50 kg x 10, 55 kg x 6
– reverse barbell bent over rows: 110 lbs x 12, 135 lbs x 10, 10
– smith machine bent over rows: 40 kg x 10, 10
Biceps
– db alternate bicep curls: 10 kg x 14, 12 kg x 10, 14 kg x 10, 16 kg x 10
– db concentration curls: 8 kg x 10, 9 kg x 10, 10 kg x 10, 12 kg x 8, 14 kg x 4
– seated db bicep curls: 8 kg x 20, 10 kg x 10, 12 kg x 10, 10
Triceps
– one arm behind head db extensions: 8 kg x 20, 10 kg x 10, 12 kg x 10, 14 kg x 10
– side cable triceps extensions: 5 kg x 10, 7.5 kg x 10, 10 kg x 8
– one arm cable extensions: 5 kg x 10, 7.5 kg x 12, 10
– db one arm triceps kick back: 5 kg x 20, 7 kg x 10, 9 kg x 10, 10 kg x 10
Shoulders
– lateral raises: 4 kg x 20, 5 kg x 10, 6 kg x 10, 7 kg x 10, 8 kg x 10, 9 kg x 8 (super set with 3 kg for 10 reps)
– front raises: 4 kg x 20, 6 kg x 10, 7 kg x 10, 8 kg x 10, 9 kg x 10
Legs
– leg extensions: 20 kg x 20, 20, 30 kg x 12, 35 kg x 10
– barbell squats: 90 lbs x 12, 110lbs x 10, 135 lbs x 10
– barbell deadlifts: 90 lbs x 14, 110 lbs x 10, 135lbs x 10, 5
– leg curls: 20 kg x 20, 25 kg x 14, 30 kg x 10
– stiff legged db deadlifts: 14 kg x 15, 16 kg x 10, 20 kg x 10
– leg press: 80 kg x 20, 90 kg x 20, 100 kg x 20
– calves leg press raises: 80 kg x 18, 90 kg x 14, 100 kg x 10
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