Approved Log My Training Log - Another old man trying to live life as a young man

Didn't want to risk the run today, thought it best to let the foot have some more recovery time. Did one of my standard rides (48m) on my trainer and it was far tougher than normal. I've realised I made a big mistake not keeping up my cardio over the last 4 months, quite a shock how quickly I've lost my overall fitness whilst concentrating too much on the gym. Guess my age is a big factor for this now.

Really need to ensure that I'm keeping my cardio up moving forwards.

1743044543457.png
 
hubbles said:
Interesting... I always thought running was tough on the joints, but mine are wrecked anyway.
Click to expand...

Yeah most people do, and very short term it is, but longer term the repeated compression and release of the knee cartilage helps circulate synovial fluid which repairs/strengthens the joints and remove inflamation waste. Healthcare have now started to recommend running to people with arthritis to help. It's only the last 5-10 years this has become more widely known by industry.

However this is assuming someone knows how to run properly. I'm guessing people who overstride and land on the heels with direct impact shooting up their knees may have different outcomes.

Today's Workout.

Thought I'd give my back a break today so swapped the squats for leg press, managed to wack up a few more reps on the biceps from normal. And slowly slowly on the adductor machine, I swear I'm the only guy who uses this machine.

Bench Press (Barbell)
40kg x 5 reps
60kg x 5 reps
80kg x 3 reps
100kg x 9 reps
100kg x 9 reps
100kg x 8 reps
100kg x 7 reps

Leg Press (Machine)
50kg x 5 reps
100kg x 5 reps
150kg x 5 reps
200kg x 8 reps
200kg x 8 reps
200kg x 8 reps
200kg x 12 reps

Lat Pulldown (Cable)
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps
35kg x 11 reps

Triceps Dip
12 reps
12 reps
12 reps
12 reps

Standing Calf Raise (Dumbbell)
25kg x 20 reps
30kg x 20 reps
30kg x 20 reps
30kg x 20 reps

Bicep Curl (Barbell)
35kg x 15 reps
35kg x 15 reps
35kg x 15 reps
35kg x 13 reps

Hip Adduction (Machine)
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps
 
Fail of a workout today, only had max of an hour, and second set into deadlifts didn't do a clean pull and sort of almost felt a twinge so decided to deload and go light for a few sets.

Thought I'd mix it up and swap out dumbells for barbell incline, didn't force myself as haven't done if for a while and still have elbow strain from BJJ.

Anyway some training is better than no training.

Deadlift (Barbell)
60kg x 5 reps
90kg x 5 reps
120kg x 3 reps
150kg x 2 reps
120kg x 8 reps
120kg x 8 reps

Incline Bench Press (Barbell)
20kg x 10 reps
40kg x 5 reps
60kg x 5 reps
80kg x 8 reps
80kg x 8 reps
80kg x 10 reps

Seated Cable Row - Bar Grip
45kg x 12 reps
55kg x 12 reps
60kg x 12 reps
65kg x 12 reps

Lateral Raise (Dumbbell)
12.5kg x 12 reps
12.5kg x 12 reps
12.5kg x 12 reps
12.5kg x 12 reps
 
No running today, lightly pulled neck, glad I dropped the loads of the deads, knew something wasn't quite right.

Did the same ride settings today for cardio, actually remembered to wear my heart rate monitor, so hopefully over time I'll start to see my average heart rate reduce.

1743481148871.png
 
So in light of my neck, sticking with leg press vs squats, three weeks left of this cycle. Then will go back to 200mg of test a week and then 3 weeks after go for my DXA and bloods.

Weight is now hovering around 87kg, guessing 1-1.5kg is water weight.

Chicken breast, red rice and edamame beans for lunch.

Leg Press (Machine)
50kg x 5 reps
100kg x 5 reps
150kg x 5 reps
200kg x 8 reps
240kg x 12 reps
240kg x 12 reps
240kg x 12 reps
240kg x 12 reps

Incline Bench Press (Dumbbell)
15kg x 5 reps
20kg x 5 reps
27.5kg x 3 reps
35kg x 12 reps
35kg x 12 reps
35kg x 11 reps
35kg x 10 reps

Pull Up
7 reps
7 reps
7 reps
6 reps

Leg Extension (Machine)
68kg x 12 reps
75kg x 12 reps
82kg x 12 reps
82kg x 12 reps

Triceps Dip
12 reps
12 reps
13 reps
14 reps

Bicep Curl (Barbell)
35kg x 15 reps
35kg x 15 reps
35kg x 13 reps
35kg x 13 reps
35kg x 10 reps
 
I don't understand my legs, I've always found them really tough to grow, my wife has bigger calves than me too. I can train them really hard and with high volume and they bounce back the next day like I haven't trained. I think it's just that for a large part of my life they were exposed to high endurance and HIT based activity, from kick boxing, cycling and ultra trail running. Guess they've adapted, but not helpful to try and grow them now. I see people in the gym with massive legs squatting less than me and I just wish I had their genetics.
 
ChasetheCase said:
I don't understand my legs, I've always found them really tough to grow, my wife has bigger calves than me too. I can train them really hard and with high volume and they bounce back the next day like I haven't trained. I think it's just that for a large part of my life they were exposed to high endurance and HIT based activity, from kick boxing, cycling and ultra trail running. Guess they've adapted, but not helpful to try and grow them now. I see people in the gym with massive legs squatting less than me and I just wish I had their genetics.
Click to expand...
Unfortunately it comes down to genetics 😔
 
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