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TomK · 02-02-2009, 01:20 PM

And so this is Fifty…..

I’ve decided to start a training log to assist with the personal accountability required to maintain my fitness.

My current goal is to improve my bench press. I want to be able to lift 225 for 3 working sets of 8 reps.
Today’s workout was Chest & Back – one chest set paired with one back set – 90 seconds rest between sets.

Flat bench (225x6)(230x4)(235x2)(230x6 –failed at 5)(235x4)(240x2)
Close grip pull down (175x6)(180x4)(185x2)(180x6)(1 85x4)(190x2)

Incline bench press (155x8)(160x6)(165x4)(160x8)(1 65x6)(170x4)
Unilateral dumbbell row (60x8)(65x6)(70x4)(65x8)(70x6) (75x4)

Crunches - 3 sets of 15, then side planks 3 sets for 30 seconds

This was a sub optimal performance – too much junk food and alcohol at the Super Bowl party!

Some additional background for the training log – I returned to the gym three years ago at age 47. My initial goals were fitness and weight related. I reduced my weight from 225+ to 185. I currently maintain my weight between 186 and 189. I decided this year to add specific strength training goals – hence the bench press target for now. I generally lift 4 days a week (2 with a trainer and 2 with my wife). I do cardio 1 -2 days per week. I have the onset of early arthritis in my hip, which limits some lifts (squat, leg press, dead lifts). I have reduced my running as a concession to my hip, but will reconsider in the spring as I hate cardio machines.

02-02-2009, 01:20 PM	#1 (permalink)
TomK Senior Member Join Date: Jun 2007 Location: Boston from Houston Posts: 527	and so this is fifty.... And so this is Fifty….. I’ve decided to start a training log to assist with the personal accountability required to maintain my fitness. My current goal is to improve my bench press. I want to be able to lift 225 for 3 working sets of 8 reps. Today’s workout was Chest & Back – one chest set paired with one back set – 90 seconds rest between sets. Flat bench (225x6)(230x4)(235x2)(230x6 –failed at 5)(235x4)(240x2) Close grip pull down (175x6)(180x4)(185x2)(180x6)(1 85x4)(190x2) Incline bench press (155x8)(160x6)(165x4)(160x8)(1 65x6)(170x4) Unilateral dumbbell row (60x8)(65x6)(70x4)(65x8)(70x6) (75x4) Crunches - 3 sets of 15, then side planks 3 sets for 30 seconds This was a sub optimal performance – too much junk food and alcohol at the Super Bowl party! Some additional background for the training log – I returned to the gym three years ago at age 47. My initial goals were fitness and weight related. I reduced my weight from 225+ to 185. I currently maintain my weight between 186 and 189. I decided this year to add specific strength training goals – hence the bench press target for now. I generally lift 4 days a week (2 with a trainer and 2 with my wife). I do cardio 1 -2 days per week. I have the onset of early arthritis in my hip, which limits some lifts (squat, leg press, dead lifts). I have reduced my running as a concession to my hip, but will reconsider in the spring as I hate cardio machines.