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  1. #61
    Registered User Narrator02's Avatar
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    Wednesday 11/8

    Incline bench 20/15/10/10/10
    Incline cable flyes 20/15/10/10/10
    Decline cable bench 5x10
    Dips 5x10
    Rear lateral machine 5x10
    Overhead tricep extensions 5x10
    Tricep extensions 5x10
    30 minutes treadmill
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  2. #62
    Registered User Narrator02's Avatar
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    Thursday 11/9

    Seated leg curls 5x10
    Leg extensions 5x10
    Adductors 3x20
    Abductors 3x20
    Calfs 2x100
    20 minutes treadmill

    Later 20 minutes fasted cardio
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  3. #63
    Registered User Narrator02's Avatar
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    Friday 11/10
    Delts

    Saturday 11/11
    Arms
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  4. #64
    Registered User Narrator02's Avatar
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    Monday 11/13

    30 minutes fasted cardio

    Leg extensions 5x10
    Belt squats 5x10
    Leg press 5x10
    Sissy squats 5x10
    Adductors 3x20
    Abductors 3x20
    Abs
    15 minutes cardio

    Tried a new pre-workout today. Redcon1 Total.War. Good stuff.
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  5. #65
    Registered User Narrator02's Avatar
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    Age: 54
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    Tuesday 11/14

    30 minutes fasted cardio

    Wide grip pulldowns 5x10
    Underhand grip pulldowns 5x10
    High cable rows 5x10
    Machine rows 5x10
    45 degree hypers 5x10
    Shrugs 5x10
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  6. #66
    Registered User Narrator02's Avatar
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    Wednesday 11/15

    30 minutes fasted cardio

    Machine bench 5x10
    High cable flyes 5x10
    Pec deck 4x10
    Cable incline bench 5x10
    Dips 5x10
    Seated overhead extensions 5x10
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  7. #67
    Registered User Narrator02's Avatar
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    Age: 54
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    Thursday 11/16

    30 minutes fasted cardio

    Seated leg curls 5x10
    Leg press 5x20
    Hip thrusts 4x10
    Sldl 4x10
    Adductors 3x20
    Abductors 3x20
    Leg raises 3x10
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  8. #68
    Registered User Narrator02's Avatar
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    Friday 11/18

    30 minutes fasted cardio

    Face pulls 5x15
    Cable front raises 5x10
    Db laterals 20/15/10/10/10
    Db rear laterals 5x15
    Shrugs 5x15

    30 minutes treadmill
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  9. #69
    Registered User Narrator02's Avatar
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    Age: 54
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    Monday 11/20

    30 minutes fasted cardio

    Leg extensions 5x10
    Belt squats 5x10
    Leg press 5x10
    Adductors 3x20
    Abductors 3x20

    30 minutes treadmill
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  10. #70
    Registered User Narrator02's Avatar
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    Age: 54
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    Tuesday 11/21

    30 minutes fasted cardio

    Lat pulldowns 20/15/10/10/10
    Hammer rows 20/15/10/10/10
    High cable rows 5x10
    Machine rows 5x10
    Underhand grip pulldowns 5x10
    45 degree hypers 5x10

    20 minutes treadmill
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  11. #71
    Registered User Narrator02's Avatar
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    Wed 11/22

    30 minutes fasted cardio

    Hammer incline bench 5x10
    Incline cable flyes 20/15/10/10/10
    Decline cable bench 5x10
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  12. #72
    Registered User Narrator02's Avatar
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    Thursday
    30 minutes fasted cardio

    Friday
    30 minutes fasted cardio
    Delts

    Saturday
    Biceps
    No cardio

    Sunday
    Triceps
    20 minutes cardio at gym
    30 minutes cardio treadmill at home
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  13. #73
    Registered User Narrator02's Avatar
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    Monday
    30 minutes fasted cardio

    Leg extensions 5x10
    Belt squats 5x10
    Hack squats 3x10
    Leg press 5x10
    Adductors 3x20
    Abductors 3x20
    Calfs 1x100

    30 minutes cardio recumbent bike
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  14. #74
    Registered User Narrator02's Avatar
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    Age: 54
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    Tuesday

    30 minutes fasted cardio

    Behind neck pulldowns 5x10
    Hammer strength hi pulls 5x10
    Chest supported T bar rows 5x10
    Underhand grip pulldowns 5x10
    Cable rows 5x10
    45 degree hypers 5x10

    30 minutes recumbent bike
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  15. #75
    Registered User Narrator02's Avatar
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    Age: 54
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    Wednesday

    30 minutes fasted cardio

    Hammer strength incline bench 5x10
    Cable bench 5x10
    Cable incline flyes 5x10
    Machine flyes 5x10
    Machine dips 5x10
    Seated overhead tricep extensions 5x10

    30 minutes recumbent bike
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  16. #76
    Registered User Narrator02's Avatar
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    Age: 54
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    Thursday

    30 minutes fasted cardio

    Lying leg curls 5x10
    Seated leg curls 5x10
    Leg press 5x10
    45 degree hypers

    30 minutes recumbent bike
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  17. #77
    Registered User Narrator02's Avatar
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    Age: 54
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    Still training, just keep forgetting to log my training.
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  18. #78
    Registered User Narrator02's Avatar
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    I plan on logging again starting with the new year. I'll be adding some supps that can't be discussed on here. I'm 60 now and want to look good for Jamaica in June.
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  19. #79
    Registered User Narrator02's Avatar
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    Tuesday 12/26

    30 minutes fasted cardio

    Underhand grip pulldowns 5x10
    High cable rows 5x10
    Wide grip pulldowns 5x10
    Machine rows 5x10
    45 degree hypers 5x10
    Shrugs 5x12

    20 minutes treadmill
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  20. #80
    Registered User Narrator02's Avatar
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    Wednesday 12/27

    30 minutes fasted cardio

    Hammer Incline bench 5x10
    Incline cable flyes 5x10
    Decline cable bench 5x10
    Machine flyes 5x10
    Machine bench 5x10
    Hanging leg raises 2x10
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  21. #81
    Registered User Narrator02's Avatar
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    Friday 12/29

    30 minutes fasted cardio

    Seated db laterals 4x12
    Db front raises 4x12
    Machine press 4x12
    Db rear laterals 4x12
    Machine rear laterals 4x15
    Decline sit ups 2x15
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  22. #82
    Registered User Narrator02's Avatar
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    Monday 1/1

    Leg extensions 5x15
    Leg curls 5x15
    Belt squats 4x10
    Leg press 4x15
    Adductors 3x20
    Abductors 3x20
    Leg raises 2x10

    No cardio today
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  23. #83
    Registered User Narrator02's Avatar
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    Age: 54
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    Tuesday 1/2

    30 minutes fasted cardio

    Wide grip pulldowns 5x10
    High cable rows 5x10
    Underhand grip pulldowns 5x10
    Machine rows 5x10
    Hammer strength high rows 5x10
    Leg raises 3x10
    Hypers 3x10
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  24. #84
    Registered User Narrator02's Avatar
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    Age: 54
    Posts: 1,149
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    Wednesday 1/3

    30 minutes fasted cardio

    Machine bench 5x12
    High cable flyes 5x10
    Decline cable bench 5x10
    Pec deck 5x10
    Overhead tricep extensions 5x15
    Tricep hell (underhand extensions, overhand extensions, overhead extensions) 2x20 each way, all one non stop set
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  25. #85
    Registered User Narrator02's Avatar
    Join Date: Sep 2020
    Age: 54
    Posts: 1,149
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    Thursday

    Cardio, biceps, forearms

    Friday

    20 minutes fasted cardio

    Machine press 4x12
    Rear laterals 5x10
    Db laterals 5x10
    Cable front raises 5x10
    Hypers 3x10
    Leg raises 2x10

    Cardio intervals 5 min warmup/ 15/45sec intervals/5 minute cool downs
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  26. #86
    Registered User Narrator02's Avatar
    Join Date: Sep 2020
    Age: 54
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    Sunday

    Hammer Incline bench 5x10
    Freemotion machine high cable flyes 5x10
    Freemotion low cable flyes 5x10
    Overhead tricep extensions 5x15
    Pressdowns 1x60

    Treadmill 30 minutes
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  27. #87
    Registered User Narrator02's Avatar
    Join Date: Sep 2020
    Age: 54
    Posts: 1,149
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    Monday 1/8

    30 minutes fasted cardio

    Leg extensions 5x12
    Belt squats 5x10
    Leg press 5x15
    Abductors 3x20
    Adductors 3x20
    Leg raises 3x10
    Bwt squats, elevated heels 100 reps
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  28. #88
    Registered User Narrator02's Avatar
    Join Date: Sep 2020
    Age: 54
    Posts: 1,149
    Rep Power: 26402
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    Narrator02 is offline
    Tuesday 1/9

    30 minutes fasted cardio

    Underhand grip pulldowns 5x10
    High cable rows 5x10
    Wide grip pulldowns 5x10
    Machine rows 5x10
    Hypers 4x10
    Preacher curls 5x10
    Incline bench hammer curls 5x10
    Cable curls 3x10
    Shrugs 4x12
    Hanging leg raises 3x10
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  29. #89
    Registered User Narrator02's Avatar
    Join Date: Sep 2020
    Age: 54
    Posts: 1,149
    Rep Power: 26402
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    Narrator02 is offline
    Wednesday 1/10

    30 minutes fasted cardio

    Incline hammer strength bench 5x10
    Incline cable flyes 5x10
    Machine bench 20/15/10/10/10
    Machine flyes 5x10
    Seated overhead extensions 5x10
    Tricp push downs 4x10
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  30. #90
    Registered User Narrator02's Avatar
    Join Date: Sep 2020
    Age: 54
    Posts: 1,149
    Rep Power: 26402
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    Narrator02 is offline
    Thursday 1/11

    Seated leg curls 5x15
    Leg extensions 5x10
    Hip thrusts 3x10
    Leg press 3x15
    Donkey calf raises 3x10

    Intervals - cardio 5min warm up/ 5 minutes 15sec hard/45 sec easy/ 5 minutes cool down
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