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  1. #1
    M&S Elite Member Mike8888's Avatar
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    Default Mike's Training Journal

    51 Y.O. getting back in top shape. I started lifting in the 1970's and got up to 190lbs at 5'8"
    I recently bought a pair of 50lb adjustable dumbbells and a X-Mark fitness power rack and a few benches. I plan on getting 300lb of Olympic Weights soon. I'm stacking BSN, N.O. Explode, Axis-HT, Syntha-6 and Cellmass but currently on a 4 week break.
    2400mg fish oil and 2000IU D-3, Super Advanced Whey Protein and Dymatize Super Mass gainer.
    Twice a week during my work day I do 100 push ups, 20 every minute for 5 minutes.
    And try to get in 2 sets of crunches and 2 sets of leg raises.

    Saturday 8.3.13

    Chest and Back with a few supersets.

    Warm up: Decline Push ups 1 x 20
    Pull ups 1 x 10

    Dumbbell bench presses 3 x10, 8, 6 superset with One arm bent rows 3 x 10, 8, 6

    Flat bench flies 3 x10, 8,6 Bent rows 3 x 10, 8, 6
    Last edited by Mike8888; 08-06-2013 at 10:34 PM.

  2. #2
    M&S Elite Member Mike8888's Avatar
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    Sunday 8.4.13 Arm Workout

    Standing dumbbell curls 4 sets, 15, 10, 10, 8 reps
    Seated dumbbell curls 3 sets, 10, 8, 8 reps
    Concentration curls 3 sets 10 reps
    Tricep extensions 3 sets 10 reps
    Tricep kick backs 3 sets 10 reps
    Wrist curls 4 sets, 15, 10, 10, 8 reps
    Reverse wrist curls 3 sets 10 reps.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  3. #3
    M&S Elite Member Mike8888's Avatar
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    Default

    Monday 8.5.13
    Legs and Abs
    I currently only have the pair of 50lb dumbbells, a resistance tube and a leg attachment for my DP adjustable bench.
    3 sets of 12 deep knee bends holding the dumbbells, 3 sets of leg extensions using the resistance tube and the leg attachment
    3 sets of leg curls and 3 sets of standing calf raises, holding the dumbbells
    3 sets of crunches and 3 sets of hanging leg raises.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  4. #4
    M&S Elite Member Mike8888's Avatar
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    Default

    Tuesday 8.6.13
    Shoulders and Forearms -shifting into a 6 day on 1 off routine.
    Seated Press 3x10
    Rev. Fly 3x10,8
    Military press 4x10
    Bent laterals 2x10
    Shrugs 2x10
    Upright row 2x10

    Standing wrist curl 4x10
    seated wrist curl 4x10
    Reverse wrist curl 4x10,8
    Abs
    Crunches 3x20
    Hanging leg raises 3x15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  5. #5
    M&S Elite Member Mike8888's Avatar
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    Default

    Wednesday 8.7.13
    Chest and back workout same as Saturday but added Abs, crunches 2x20 and hanging leg raises 2x15
    During work today I did 100 push ups in 5 minutes and my stretch routine.
    Feeling great! I can't wait to get my Olympic weight set.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  6. #6
    M&S Elite Member Mike8888's Avatar
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    Thursday 8.8.13 Arm Workout

    Standing dumbbell curls 4 sets, 15, 10, 10, 8
    Seated dumbbell curls 3 sets, 10, 8, 8
    Concentration curls 3 sets 10
    Tricep extensions 3 sets 10
    Tricep kick backs 3 sets 10
    Wrist curls 4 sets, 15, 10, 10, 8
    Reverse wrist curls 3 sets 10
    ABs
    crunches 2x20 hanging leg raises 2x15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  7. #7
    M&S Senior Member JamesWarren's Avatar
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    Default

    Nice work!
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

  8. #8
    M&S Elite Member Mike8888's Avatar
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    Quote Originally Posted by JamesWarren View Post
    Nice work!
    Thanks James! Tomorrow I will force myself to take a day of rest.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  9. #9
    M&S Elite Member Mike8888's Avatar
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    Default

    I filled my cart at FitnessGiant.com : 300lb VXT Rubber encased Olympic grip weight set $569.99
    Olympic EZ curl bar $99.99 Free Shipping!
    I will add another set of spring clips when I order. Hopefully some overtime will be available soon!
    Also will eventually get a heavy duty super mat 1/2" thick
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  10. #10
    M&S Elite Member Mike8888's Avatar
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    Default

    Feeling really good after a day of rest.
    Saturday 8.10.13 Chest and Back
    Dumbbell Benchpress 3x10, 8, 6 superset with One arm bent rows 3x 10, 8, 6
    Flat bench flys 3x 10, 8, 6 superset with bent rows 3x 10, 8, 6
    ABs crunches 2x20 and hanging leg raises 2x15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  11. #11
    M&S Elite Member Mike8888's Avatar
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    8.11.13 Arm Workout

    Standing dumbbell curls 4 sets, 15, 10, 10, 8
    Seated dumbbell curls 3 sets, 10, 8, 8
    Concentration curls 3 sets 10
    Tricep extensions 3 sets 10
    Tricep kick backs 3 sets 10
    Wrist curls 4 sets, 15, 10, 10, 8
    Reverse wrist curls 3 sets 10
    ABs
    crunches 2x20 hanging leg raises 2x15
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  12. #12
    M&S Elite Member Mike8888's Avatar
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    Monday 8.12.13
    Legs and Abs

    3 sets of 12 deep knee bends holding the dumbbells, 3 sets of leg extensions using the resistance tube and the leg attachment
    3 sets of leg curls and 3 sets of standing calf raises, holding the dumbbells
    4 sets of crunches and 3 sets of hanging leg raises.
    I added a set of crunches. I really need a barbell set and I may go with a smaller set and add plates as I need them.
    Last edited by Mike8888; 08-12-2013 at 09:23 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  13. #13
    M&S Senior Member JamesWarren's Avatar
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    Good job Mike! Get it done!
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

  14. #14
    M&S Elite Member Mike8888's Avatar
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    Tuesday 8.13.13
    Shoulders and Forearms
    Seated Press 3x10
    Rev. Fly 3x10,8
    Military press 4x10
    Bent laterals 2x10
    Shrugs 2x10
    Upright row 2x10
    Super Set shrugs and upright rows

    Standing wrist curl 4x10
    seated wrist curl 4x10
    Reverse wrist curl 4x10,8
    Abs
    Crunches 3x20
    Hanging leg raises 3x20
    Increased weight on all heavy sets - 50lb dumbbells are getting light!
    Feeling great! I found a used 310lb Olympic set with a 7' bar for $250 - I called and left a message, hopefully he still has them. fingers crossed
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  15. #15
    M&S Senior Member JamesWarren's Avatar
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    Quote Originally Posted by Mike8888 View Post
    Increased weight on all heavy sets - 50lb dumbbells are getting light!
    Feeling great!

    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

  16. #16
    Frequent Poster Deborahdmamd's Avatar
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    Quote Originally Posted by Mike8888 View Post
    Tuesday 8.13.13
    Shoulders and Forearms
    Seated Press 3x10
    Rev. Fly 3x10,8
    Military press 4x10
    Bent laterals 2x10
    Shrugs 2x10
    Upright row 2x10
    Super Set shrugs and upright rows

    Standing wrist curl 4x10
    seated wrist curl 4x10
    Reverse wrist curl 4x10,8
    Abs
    Crunches 3x20
    Hanging leg raises 3x20
    Increased weight on all heavy sets - 50lb dumbbells are getting light!
    Feeling great! I found a used 310lb Olympic set with a 7' bar for $250 - I called and left a message, hopefully he still has them. fingers crossed
    Looks like you are progressing nicely. Love your signature.

    There is NO downside to exercise!

  17. #17
    M&S Elite Member Mike8888's Avatar
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    Wednesday 8.14.13 I pumped out 100 push ups in 5 minutes during work today.
    Chest and Back
    Dumbbell Benchpress 3x10, 8, 6 superset with One arm bent rows 3x 10, 8, 6
    Flat bench flys 3x 10, 8, 6 superset with bent rows 3x 10, 8, 6
    ABs crunches 2x20 and hanging leg raises 2x15
    I received a call today about the 310lb Olympic set - They are still available so I will go check them out first thing Saturday - 300 miles round trip.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  18. #18
    Frequent Poster Deborahdmamd's Avatar
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    Quote Originally Posted by Mike8888 View Post
    Wednesday 8.14.13 I pumped out 100 push ups in 5 minutes during work today.
    Chest and Back
    Dumbbell Benchpress 3x10, 8, 6 superset with One arm bent rows 3x 10, 8, 6
    Flat bench flys 3x 10, 8, 6 superset with bent rows 3x 10, 8, 6
    ABs crunches 2x20 and hanging leg raises 2x15
    I received a call today about the 310lb Olympic set - They are still available so I will go check them out first thing Saturday - 300 miles round trip.
    300 miles-- 5-6 hours? Absolutely worth it. I belong to two gyms bc I work an hour from my home. And when I think of the extra $40 for the second gym, I consider that I could easily spend that much in unhealthy food and not really notice. Your making a commitment to your life. Great job!

    There is NO downside to exercise!

  19. #19
    M&S Elite Member Mike8888's Avatar
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    Default Re: Mike's Training Journal

    I just hope it isn't a rusted pile of junk.

    Sent from mobile
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  20. #20
    M&S Elite Member Mike8888's Avatar
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    8.15.13 Arm Workout

    Standing dumbbell curls 4 sets, 15, 10, 10, 8
    Seated dumbbell curls 3 sets, 10, 8, 8
    Concentration curls 3 sets 10
    Tricep extensions 3 sets 10
    Tricep kick backs 3 sets 10
    Wrist curls 4 sets, 15, 10, 10, 8
    Reverse wrist curls 3 sets 10
    ABs
    crunches 2x20 hanging leg raises 2x15
    2lb weight gain!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  21. #21
    M&S Elite Member Mike8888's Avatar
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    Thank you all for the encouragement! A day off from the iron, kinda nice after a long work week. I have a lot to do in my weight room to make room for a new (used) weight set.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  22. #22
    M&S Elite Member Mike8888's Avatar
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    Standard Weights 255lb plate set, 45lb bar and 2-5lb spin-lock collars
    Rescued 1 weight set - after a quick trip to the shop for cleaning. They were dusty and some plates had a little rust on them. The bar is in excellent shape. I don't think they seen much action, the tiny made in china stickers are still on the plates.
    A score for $250
    Last edited by Mike8888; 08-17-2013 at 02:12 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  23. #23
    M&S Elite Member Mike8888's Avatar
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    8.17.13 Saturday

    Chest and Back
    Benchpress 3x10, 8, 6 superset with One arm bent rows 3x 10, 8, 6
    Flat bench flys 3x 10, 8, 6 superset with bent rows 3x 10, 8, 6
    ABs crunches 2x20 and hanging leg raises 2x15
    The Olympic weights felt really good in my hands and I got a great pump.
    I think it's time to beef up my workouts and take them to the next level.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  24. #24
    M&S Elite Member Mike8888's Avatar
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    8.18.13 Arm Workout

    Standing dumbbell curls 4 sets, 15, 10, 10, 8
    Seated dumbbell curls 3 sets, 10, 8, 8
    Concentration curls 3 sets 10
    Tricep extensions 3 sets 10
    Tricep kick backs 3 sets 10
    Wrist curls 4 sets, 15, 10, 10, 8
    Reverse wrist curls 3 sets 10
    ABs
    crunches 2x20 hanging leg raises 2x15
    It felt great to hit my forearms with wrist curls using the Olympic bar and weights. Dumbbells are ok for these but I get a much better stretch at the bottom of the exercise using the bar.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  25. #25
    M&S Elite Member Mike8888's Avatar
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    Monday 8.19.13
    Legs and Abs
    Squats 4 x 15, 10, 10, 8
    Leg Extensions 4 x 15, 10, 10, 8
    Leg Curls 4 x 15, 10, 10, 8
    Standing Calf Raises 2 x 15, 10
    Seated calf raises 2 x 15, 10
    Crunches on incline bench 3 x 20
    Hanging knee raises 3 x 20
    Working legs is so much better with some real weights. I just hope I can walk tomorrow!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

 

 

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