Back and chest day:
Trained at home. Blasted music of my liking from satellite radio. I really do have a great set up at home. Always been a home trainer for the most part though I do mix in commercial gyms. The past three years the majority of my training has been in a commercial gym.
Pulldowns 2 x 10 ( Upright back with no lean back. It limits weight but I feel it more in the lats than the lean back version)
Seated pulley lat rows 2 x 12 170lbs ( I go all the way out and back.)
Single dumbbell row with knee on bench 2 x 10 85lbs Dead hang and all the way up.)
Reverse grip pulldowns 2 x 10
Dumbbell flat bench 2 x 8 75lbs. (tweaked my shoulder picking up a rug shampoo machine with my out stretched arm. I used a relatively light weight but made it heavy by going full range and a controlled cadence)
Incline dumbbell bench 2 x 8 65lbs ( Again I made light weight heavy with my sore shoulder)
Flat flies 2 x 10 50bs (got a good stretch but judging by the throbbing of my delt it was a mistake)
Push ups 2 x max (regular and the second set I used my perfect pushup handles. They give a greater range of motion and it's true it lets your hand rotate the way they want which is safer in my view)
Deadlifts 2 x 4 315lbs. (Wanted to start increasing the weight for these. I know I could use a lot more but when combined with hard running my hip has been throbbing a bit at night. Made the weight heavier by going slow on the negative.)
Weighted hyper extensions 2 x 15 25lbs plate behind my head
Ab wheel roll out 2 x 22
Floor crunches 1 x 50 5lbs plate behind my head and heels on a bench.
Thinking as I age I have to start thinking about joint health and longevity in this game. Hope I can exercise into old age but in order to that I have to make sure I don't break the machine (body) by damaging it with too much exercise.
I have been reading almost every thing Clarence Bass has written. He really has an incredibly knowledge concerning training. Yes, I know he's a little guy but that his genetics and not his training. He's still lifting at 83. He has had two hip replacements among other health issues that he is completely honest revealing. He had stopped squatting and deadlifting in his older years. I assume that goes for the Olympic lifts.
I have stopped through the years doing many exercises. Press behind the neck that I have used for over 40 years with zero problems has been out for years. My personal opinion is that it's not bad for shoulders. If you have poor shoulder flexibility it does have the potential for injuring and causing tears. I can't do it anymore. Always did my sets from my traps to full extension with over 135lbs. Now if I use 125lbs my shoulders will ache. Again I think it's lack of flexibility. The military press and the dumbbell press are my shoulder pressing movements.
My shoulders and pec tie in ache after chest day. Thinking about going to the barbell incline, weighted dips and push ups as my chest exercises. I'll see how that works out. The three chest exercises mentioned don't seem to bother my shoulders. I think the key as you age is to discard or even just rotate exercises to stop the wear and tear.
Overall I feel I look good and I vainly say I get compliments on my build. No, I'm not a bodybuilder and could never place third in a Mr. Podunk contest. Hopefully I will avoid the surprise heart attack that afflicts so many my age. I worked with three guys who were gym rats that died working out. Two were running and one was lifting. One of the guys that died while running had a prior heart attack. The two runners were in their 40's and the lifter in his late 50's. Another guy I worked with had a heart attack while lifting when he was around 62. He made it. Still bikes and lifts but he has a ton of orthopedic problems. Hip and knee replacements. He's about 65 now.
Anyway, tomorrow is cardio day. I hope I live.
