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Legs
10x15x60 Single leg extensions
5x15x70 single leg ext
Curls Hamstring 5x15x70 ( I always cramp on these)
Calf raises I like to kinda like 21's but they are 30's instead
4x30x150
Decided...

Today was just too hot out. I cut 3 lawns in the morning and gave up from heat exhaustion. Decided to get some gym time, ( its air conditioned)
Back day
Pull downs 10 sets of 10 weight varied from...

Chest Day
Seated presses warm up 3x110x10
Work sets 1x10x130, 1x10x150, 3x8x170
Flyes with high pulley 5x10x35
low flyes 5x10x35
regular flyes 4x10x165
shoulder raises dumbells, 3x12x35...

Arms day
Sitting curls 1 arm ( machine) 5X10x30-70
Tri extensions ( took a bit longer, a really cute girl decided o work along side me)
8x10x35-45 Single arm
Cable curls with the cable at the top...

So I switched things up a bit.
Leg curls 10 sets of 15 @ 70 single leg
Ham curls 6x12x70 Single leg No cramping today
calves 4sets ten at low point, 10 at high point and ten full. Sort of like...

I have completely given up any type of sugar.
I do not warm up as use to. It seems I really don't need as much.
I lift as heavy as I can for 8-10 reps
I ignore the fact I am 60
I push myself...

I am assuming you are concerned that you do not feel pain after wards? NP, too feel pain does not always equal growth, or that you beat yourself up. No pain, no gain is not true. Just keep working...

Decided to take tonight off. Sanded drywall most of the day,the shoulders are burning. Trying to finish my first floor apartment for rental. Lots of work to do yet.
Tomorrow I will be doing legs. I...

Back day
Pull downs 6x10 110-225
one arm rows 6x10 50-110
face pulls 3x12-95
shrugs with bar bell 3x15x205
back flyes 3x15x145
treadmill for 15

stretched hanging from the chin up bar until...

chest day
machine presses warm up at 110
work sets, 2x130, 2x150, 2x170, 10 reps each
cable flyes 4x35x10
upper cable flyes 4x10x35
low flye 4x10x35
low cable shoulder 4x12x309
should raises (...

Gave Daughter a choice between chest or arms. She chose arms.
Ok so here it is
Single arm curls 6x10x70
tri cable pull downs 6x 10, 50-95
reverse curls b-bell. 3x10x50
single arm pull downs...

Leg Day.
Every time I do legs I really cramp up.
I did 15 sets of single leg, leg extensions 10 reps each at 70#
Went on to calf raises, 10 sets of 10x 90#
Ham curls Single leg ( this is when I...

Cancer..... I figure someone may be suffering as I had with non hodgkins follicular lymphoma. This is a manageable disease only, non curable..... BUT! with the right diet and attitude it can be gone...

Today I was busy with appointments so I went to the high school and walked the road around it. Walked 2 miles, nice weather for it today.
Tomorrow it is time to gain some size.
Leg day. I am...

Thanks everyone.
Today was back day, went with the daughter to the gym as usual.
Warm up Pull downs- 3 sets @150
Work set- 5 sets varying from 150-250 lbs reps, 8-10
One arm rows varied from...

Arms day:
Still don't know why I do arms separately, Oh well.
Single arm curl warm ups, 3x8x30
SAC 4x8x50
SAC 4x8x65
Tri cable ext. Warm up 3x8x60
TCE 4x8xThe rack 95Lbs
Hammer curls 2x8x35,...

I'm still with it at 60. Yes I know I took off some major time from here, I did how ever keep working out. I sometimes cant post due to time restraints, ( I have 4 apartment buildings I do...

Chest day
Cable presses, ( seems Like everyone was doing chest today) 5x12x145
low cable flyes 4x10x35
hi flyes 4x10x35
Regular flyes 5x10x35
machine press low sitting, 4x10x120
leaning cable...

Back day.
Supinated pull downs
5x10x170 slow negatives
semi supinated PD
5x10x170 slow neg
One arm rows
5x15x90
face pulls
5x12x145
shrugs with slow negatives

I would up the fats. Mayo is not enough fat to keep you filled. Try some salmon oils or coconut oils. Even a handful of almonds.