Workout was “weights only”: all but bench presses were done outside.
pull ups: I tried to be mindful of getting ENTIRELY over the bar and so lowered the reps per set a bit
5, 5, 5, 5, 10, 10, 5, 5, 5, 5. The first 4 sets of 5 were medium wide, narrow, wide, chin. Next two sets: medium wide, narrow. Then 5 wide, 5 medium wide (went very well), then last two were chins. In between: rotator cuff. This was a good set.
bench press: 10 x 132, 5 x 176, 5 x 176 (difficult) then 2 x 181, 2 x 181 short rest between the final 2 doubles. These were challenging.
rest was taking out weights.
Outside again: 3 sets of 10 x 44 standing shoulder press (dumbbells)
superset with 3 sets of 10 x 60 single arm rows (the 44’s were too easy)
then: I did 3 sets of shoulder press with a neutral grip (palms facing in),
2 x 40 (too heavy), 2 sets of 10 x 30 (each dumbbell had 2 10’s, 2 4.4 ) probably too light but this is a new exercise to me
3 sets of 10 push ups (on handles, getting the body below the hands; good stretch)
2:30 plank. I suffered.
That’s it. It took 80 minutes and doesn’t look like much. Well, it isn’t much; it is an average old man’s workout.
Deadlifts and a walk tomorrow.
Now to play with my software and to get it up and running.
Life of an old goat 