I would like to dedicate my training journal to LTL ,BendTheBar & TBTaylor. They have inspired me more than they will ever know. Up until recently I was lacking motivation until I stumbled upon this forum. Now I am pumped and ready to go.
I have been lifting for around 27 years as a hobby and for my health. As such, I like to experiment and tweak so I welcome any suggestions with open arms. Although I like the look, I have never been nor have the desire to be "ripped". Lifting is part of my soul. I like to do it more than anything else. I have been "clean" eating for so long now I do not remember what "processed" or "junk" food tastes like and never crave it. I have Celiac Disease which means I cannot eat anything made from wheat, rye, or barley. Celiac has actually been a blessing in disguise as having it has made becoming a clean eater a lot easier.I have never even tried any drug whatsoever and do not drink alcohol or smoke. I know, pretty boring eh? I am as healthy as could be and loving life. A couple of quirky facts about me: I have worn the same runners (at the gym) for 25 years. I only wear them at the gym and no they don't smell and still look new. If only they had a squat counter on them. Secondly, I snack on raw spinach leaves everyday.
My current stats are:
Weight 204 lbs
Age 46 (But feel like 25)
Rest HR 50-55 BPM
My goal is to simply build , one step at a time, until I am 6 feet under. I am too old to keep up with the twenty & thirty somethings, so I do not try to. I just want to have fun with my hobby.
My workout plan is a 4 day upper/lower split I alternate DB's and BB's weekly wherever possible. I have never done this type of split before. I have "road" tested it through 1 cycle and so far so good. Each workout takes approx. 65 minutes and is followed by 40 minutes of cardio. I will begin each exercise with 1 or 2 warm-up sets at approx. 50% weight. I rest as long or short as I feel like.(usually kept to a minimum) My rep range is usually 6-10. For Calf exercises I will hold upper and lower for 3 seconds Thanks to Sully for the tip.Also, when I do DB Bench Presses, I start with my palms facing each other and then slowly twist as I raise the weight up so that at the top my palms are facing forward. I feel this recruits a few more muscle fibers.
Monday Upper A
Bench Press: 205 lbs X3 Sets (BB) 80 lbs Each (DB)
Weighted Chest Dips: To Failure X3 Sets
Clean Press: 115 lbs X3 Sets
Bent Over DB Rev. Flys: 25 lbs each X2 Sets
BB Upright Row: 85 lbs X3 Sets
Pull-Ups: To Failure X3 Sets
BB Bent Over Rows: 165 lbs X3 Sets
Seated Incline DB Curls: 30 lbs each X2 Sets
Close Grip Bench Press: 185 lbs X3 Sets
Wednesday Lower A
Squats: 385 lbs X5 Sets
Stiff Leg Deads: 225 lbs X5 Sets
BB Lunge: 185 lbs X4 Sets
Seated Calf Raise: 180 lbs X4 Sets
ABS: 1 Weighted Exercise depending what i can stomach after legs and hanging leg raises
Friday Upper B
Incline Bench Press: 155 lbs X3 Sets (BB) 70 lbs Each (DB)
Incline DB Flys: 55 lbs Each X3 Sets
Seated DB Arnolds: 50 lbs Each X3 Sets
DB Lateral Raises: 20 lbs Each X3 Sets
DB Shrugs: 85 lbs each X3 Sets
One Arm DB Rows: 100 lbs Each X3 Sets
Lat Pull Downs: 130 lbs X3 Sets
Chin-Ups: To Failure X3 Sets
Skull-crushers: 85 lbs X2 Sets ( I usually super-set close grip presses with the same bar after each set)
Saturday Lower B
Deads (Conventional): 305 lbs X4 Sets
45 Degree Leg Press: 1000 lbs X4 Sets (11 plates per side)
45 Degree Calf Raise: 720 lbs X4 Sets
Leg Curls: 90 lbs X4 Sets
ABS: Weighted Crunches and Roman Chair Leg Raises
My "technical" knowledge is nowhere near many people in the forum. If something works for me, I roll with it and really don't care why it works. My knowledge has primarily come from experience, trial and error, and misc. publications or articles.
My supplements are: Isolate protein shake first thing in morning, a blend protein shake for morning or afternoon snack, Expand Extreme NO pre-workout, an isolate shake mixed with water and maltodextrin and purple-k creatine post workout.(Immediately after lifting) and Casein mixed with milk before bed.
I am so looking forward to see how much more muscle I can put on at my age.