49 with 50 coming up fast...

[agingtechie]

Okay here goes...

I am 49 years old with 50 coming up fast. I am working out to stay young(-ish). My Dad is 72 and he is in pretty bad shape. It breaks my heart. He was quiet the athlete back in his day. I do not want to go down that road with out a fight. I took up running to get my fat percentage down. I went from 225# in size 40 waist to 169# in size 34 waist. Great but, I took it too far and I lost way to much muscle. I want it back.

Also I have a young teenage daughter that turns boys heads around. So I do need to bulk up.

I want to keep lifting to see how far I can go but, I do not want to raise my fat percentage. I have very dry skin and apparently that makes electronic fat percentage testing vary wildly. Some days I read 18% other days 22%. Using calipers to test I believe that my fat percentage is between 18 and 20 percent. I am now 5'6" and 181#. I eat well and I take protein shakes. One when I get up, another after a work out and, one before bed.

I started working out back in August. A few years ago I picked up a York 3000 bench and home gym. I have a 1" adjustable bar and a fare bit of iron plates. Some adjustable dumbbells. Add a radio to my garage and it is a fairly nice place to work out. The York's safeties have already proven themselves to be good friends. They spot me with out shouting in my ear when I am trying to focus. Maybe I am a bit anti-social? On the down side it has been damn cold out there some mornings. I am really dreading February.

I've been going slow and careful because my right shoulder acts up. I've had it checked out and the ultra sound and x-rays confirm that there is nothing wrong with it. It just hurts a lot. I think that it is either a muscle imbalance or a back related problem. Either way I really have to watch my form. If I don't keep good form I pay for it with pain.

I was doing three full body work outs a week but I was not recovering well. A good set of Squats and Dead Lifts left me sore for three days. So I did some research (Stuart McRobert) and moved to a three day work out that spreads out the body parts over the week.

Monday I do legs and abs. Wednesday I do chest and shoulders and triceps. Friday I do my back, biceps and, forearms.

[agingtechie]

Oh well - so much for my attempt at formatting a table.

:-)

... So I'm gonna type up my log book and post in the same format that I see other using here.

[agingtechie]

I found this pic of the York 3000 on line.

http://www.fitnesswarehouse.ca/i/Home%20Gyms/york_3000.jpg

From what I read online it should be good up to 440 lbs on the safeties and 200+ on the cables. That should keep me happy for a while yet.

[agingtechie]

5 Min. warm up with light Aerobics

Squats Warm Up
80# x 10r
115# x 6r
130# x 4r
150# x 3r
170# x 1r

Squats
190# x 6r
190# x 6r

Lunges
25# x 10r
75# x 10r
95# x 10r

Stiff Legged Dead Lift
75# x 5r
95# x 5r

Leg Curls
25# x 10r
35# x 10r
45# x 10r

Standing DB Calf Raises Right Leg
25# x 10r
25# x 10r
25# x 10r
Standing DB Calf Raises Left Leg
25# x 10r
25# x 10r
25# x 10r

Overhead pulley Crunches
60# x 10r
60# x 10r

Right Side bends
35# x 12r

Left Side Bends
35# x 12r

[agingtechie]

5 Min. warm up with light Aerobics

Bench Press warm up
65# x 10r
75# x 6r
90# x 4r
105# x 3r
115# x 1r

Bench Press
135# x 5r
135# x 4r
135# x 3r

Seated Shoulder press
80# x 5r
80# x 6r

DB Side Lateral Raises
10# x 10r
15# x 10r

DB Reverse Flys
25# x 8r
30# x 6r

Triceps Push Down
55# x 7r
55# x 7r

Modified Triceps Push Down with palms facing up
30# x 5r
30# x 5r

[agingtechie]

5 Min. warm up with light Aerobics

Dead Lift Warm ups
75# x 10r
105# x 6r
120# x 4r
140# x 3r
155# x 1r

Dead Lifts
175# x 5r
175# x 5r

Lat Pull Downs
85# x 7r
85# x 7r

Seated Cable Rows
85# x 7r
85# x 7r

Barbell Shrugs
75# x 7r
95# x 7r

Barbell Curls
60# x 7r
60# x 7r

Dumbbell Curls
25# x 5r
25# x 5r

Barbell Wrist Curls (Palms Down)
25# x 10r
25# x 9r

Barbell Wrist Curls (Palms Up)
45# x 10r
55# x 10r

[agingtechie]

5 Min. warm up with light Aerobics

Squats Warm Up
75# x 10r
120# x 5r
140# x 4r
160# x 3r
180# x 1r

Squats
195# x 7r
195# x 7r

Lunges
110# x 8r
125# x 7r

Stiff Legged Dead Lift
95# x 5r
115# x 7r

Leg Curls
50# x 12r
60# x 8r

Standing Calf Raises on a block w/barbell
95# x 12r
95# x 12r

Reverse Crunch
0# x 20r

Overhead pulley Crunches
60# x 12r
60# x 12r

Right Side bends
38# x 12r

Left Side Bends
38# x 12r

[agingtechie]

5 Min. warm up with light Aerobics

Bench Press warm up
65# x 10r
75# x 6r
90# x 4r
105# x 3r
115# x 1r

Bench Press
130# x 8r
130# x 8r

Seated Shoulder press
80# x 8r
80# x 6r

DB Side Lateral Raises
18# x 7r
18# x 7r

DB Reverse Flys
30# x 7r
30# x 7r

Triceps Push Down
55# x 8r
55# x 8r

Modified Triceps Push Down with palms facing up
30# x 12r
35# x 10r

[agingtechie]

5 Min. warm up with light Aerobics

Dead Lift Warm ups
75# x 10r
105# x 6r
120# x 4r
140# x 3r
155# x 1r

Dead Lifts
175# x 7r
180# x 5r

Lat Pull Downs
90# x 7r
100# x 7r

Seated Cable Rows
90# x 5r
100# x 7r
110# x 7r

Barbell Shrugs
95# x 7r
115# x 7r

Barbell Curls
60# x 7r
60# x 7r

Dumbbell Curls
25# x 7r
30# x 5r

Barbell Wrist Curls (Palms Down)
25# x 12r
25# x 12r

Barbell Wrist Curls (Palms Up)
50# x 12r
50# x 12r

[agingtechie]

5 Min. warm up with light Aerobics

Squats Warm Up
100# x 10r
120# x 6r
140# x 4r
160# x 3r
180# x 1r

Squats
200# x 5r
200# x 7r

Lunges
130# x 7r
130# x 7r

Stiff Legged Dead Lift
115# x 7r
120# x 7r

Leg Curls
60# x 6r
60# x 7r

Standing Calf Raises on a block w/barbell
100# x 12r
100# x 12r

Reverse Crunch with ankle weights
40# x 10r

Overhead pulley Crunches
70# x 8r
70# x 8r

Right Side bends
43# x 12r

Left Side Bends
43# x 12r

[agingtechie]

5 Min. warm up with light Aerobics

Bench Press warm up
65# x 10r
80# x 6r
95# x 4r
105# x 3r
120# x 1r

Bench Press
135# x 7r
135# x 6r

Seated Shoulder press
80# x 7r
80# x 8r

DB Side Lateral Raises
18# x 10r
18# x 10r

DB Reverse Flys
30# x 7r
30# x 7r

Triceps Push Down
60# x 5r
60# x 5r

Modified Triceps Push Down with palms facing up
30# x 10r
35# x 10r

[agingtechie]

5 Min. warm up with light Aerobics

Dead Lift Warm ups
75# x 10r
115# x 6r
125# x 4r
150# x 3r
165# x 1r

Dead Lifts
185# x 5r
185# x 5r

Lat Pull Downs
100# x 5r
100# x 5r

Seated Cable Rows
100# x 12r
100# x 12r

Barbell Shrugs
125# x 7r
125# x 7r

Barbell Curls
60# x 8r
60# x 8r

Dumbbell Curls
30# x 6r
30# x 7r

Barbell Wrist Curls (Palms Down)
30# x 10r
30# x 10r

Barbell Wrist Curls (Palms Up)
55# x 12r
55# x 12r

[agingtechie]

5 Min. warm up with light Aerobics

Squats Warm Up
100# x 8r
120# x 5r
140# x 4r
160# x 3r
180# x 1r

Squats
200# x 7r
200# x 7r

Lunges
135# x 7r
145# x 7r

Stiff Legged Dead Lift
120# x 7r
120# x 8r

Leg Curls
60# x 7r
60# x 7r

Standing Calf Raises on a block w/barbell
105# x 12r
105# x 12r

Reverse Crunch with ankle weights
40# x 12r
40# x 12r

Overhead pulley Crunches
75# x 7r
75# x 7r

Right Side bends
42# x 12r

Left Side Bends
42# x 12r

[agingtechie]

5 Min. warm up with light Aerobics

Bench Press warm up
65# x 10r
80# x 6r
95# x 4r
105# x 3r
120# x 1r

Bench Press
135# x 7r
135# x 7r
140# x 4r

Seated Shoulder press
85# x 5r
85# x 8r

DB Side Lateral Raises
18# x 6r
18# x 6r

DB Reverse Flys
30# x 10r
31# x 10r

Triceps Push Down
60# x 8r
60# x 8r

Modified Triceps Push Down with palms facing up
35# x 5r
40# x 8r

Push ups
10 reps x 4 sets

Bench Dips
5 Reps x 2 sets

L-Flys
3# x 12r
3# x 12r

[agingtechie]

5 Min. warm up with light Aerobics

Dead Lift Warm ups
75# x 10r
105# x 6r
125# x 4r
150# x 3r
165# x 1r

Dead Lifts
185# x 7r
185# x 7r

Lat Pull Downs
100# x 10r
110# x 8r

Seated Cable Rows
120# x 10r
130# x 10r

Barbell Shrugs
155# x 10r
165# x 10r

Barbell Curls
70# x 7r
70# x 7r

Dumbbell Curls
35# x 5r
35# x 3r

Barbell Wrist Curls (Palms Down)
45# x 5r
45# x 5r

Barbell Wrist Curls (Palms Up)
65# x 8r
65# x 8r

[agingtechie]

5 Min. warm up with light Aerobics
Squats Warm Up
105# x 10r
130# x 6r
150# x 4r
170# x 3r
190# x 1r

Squats
215# x 5r
215# x 5r

Lunges
150# x 7r
150# x 7r

Stiff Legged Dead Lift
130# x 5r
130# x 12r

Leg Curls
65# x 7r
65# x 7r

Standing Calf Raises on a block w/barbell
130# x 10r
130# x 12r

Reverse Crunch with ankle weights
40# x 15r
40# x 15r

Overhead pulley Crunches
75# x 8r
75# x 8r

Right Side bends
48# x 10

Left Side Bends
48# x 10

[agingtechie]

5 Min. warm up with light Aerobics

(I decided to test my 1 rep max)
Bench Press warm up
25# x 10r
70# x 6r
95# x 4r
110# x 3r
125# x 1r

Bench Press
145# x 1r
150# x 1r
155# x 3r
160# x 2r
165# x 1r
145# x 5r

Seated Shoulder press
85# x 8
85# x 7

DB Side Lateral Raises
20# x 7r
20# x 7r

DB Reverse Flys
30# x 12
30# x 12

Triceps Push Down
65# x 5r
65# x 8r

Modified Triceps Push Down with palms facing up
45# x 5r
30# x 11r

Push ups
10 reps x 4 sets

Bench Dips
10 Reps x 2 sets

L-Flys
3# x 15r
3# x 15r

Shoulder Dislocations (Rotator Cuff Exercise)
http://www.youtube.com/watch?v=33P5AI27eiU
20 Reps x 1 set

[agingtechie]

5 Min. warm up with light Aerobics

Dead Lift Warm ups
95# x 10r
115# x 6r
130# x 4r
150# x 3r
170# x 1r

Dead Lifts
190# x 5r
190# x 5r

Lat Pull Downs
115# x 6r
115# x 6r

Seated Cable Rows
140# x 6r
140# x 6r

Barbell Shrugs
175# x 8r
175# x 8r

Barbell Curls
75# x 5r
75# x 6r

Dumbbell Curls
35# x 5r
35# x 5r

Barbell Wrist Curls (Palms Down)
45# x 8r
45# x 8r

Barbell Wrist Curls (Palms Up)
70# x 8r
70# x 8r

Shoulder Dislocations (Rotator Cuff Exercise)
http://www.youtube.com/watch?v=33P5AI27eiU
20 Reps x 2 set

[agingtechie]

5 Min. warm up with light Aerobics

Squats Warm Up
105# x 8r
130# x 5r
150# x 4r
170# x 3r
190# x 1r

Squats
215# x 5r
215# x 5r

Lunges
155# x 5r
155# x 10r

Stiff Legged Dead Lift
130# x 6r
130# x 8r

Leg Curls
70# x 6r
70# x 6r

Standing Calf Raises on a block w/barbell
140# x 12r
140# x 12r

Reverse Crunch with ankle weights
40# x 15r
40# x 13r

Overhead pulley Crunches
75# x 10r
75# x 10r

Right Side bends
50# x 10

Left Side Bends
50# x 10

Shoulder Dislocations (Rotator Cuff Exercise)
http://www.youtube.com/watch?v=33P5AI27eiU
50 Reps x 1 set

[AlladdinSane]

5 Min. warm up with light Aerobics

Squats Warm Up
105# x 8r
130# x 5r
150# x 4r
170# x 3r
190# x 1r



What RMs are you using?

[agingtechie]

What RMs are you using?

Rep Max?

If I follow your question I calculated the warm up from the 215# Squats I wanted to do and did the warm up as

50% of 215 x 10 reps
60% of 215 for 6 reps
70% of 215 for 4 reps
80% of 215 for 3 reps
90% of 215 for 1 rep

Then I modified the pounds and rep numbers to get close to the plates that I can use.

[AlladdinSane]

Cool. I was just curious if the poundage used for your 1 rep was your 1RM or not.

[agingtechie]

5 Min. warm up with light Aerobics

Bench Press warm up
75# x 10r
90# x 6r
105# x 4r
120# x 3r
135# x 1r

Bench Press
150# x 5r
150# x 5r

Seated Shoulder press
90# x 5r
90# x 6r

DB Side Lateral Raises
20# x 10r
20# x 10r

DB Reverse Flys
35# x 8r
35# x 8r - (My right shoulder hurt on rep 5 but, I tightened up my back and shoulder and was able to finish with out any pain.)

Triceps Push Down
70# x 5r
70# x 5r

Modified Triceps Push Down with palms facing up
40# x 8r
40# x 8r

Push ups
10 reps x 5 sets

Bench Dips
10 Reps x 3 sets

L-Flys
3# x 20r
3# x 20r

Shoulder Dislocations (Rotator Cuff Exercise)
http://www.youtube.com/watch?v=33P5AI27eiU
50 Reps x 1 set

[agingtechie]

Cool. I was just curious if the poundage used for your 1 rep was your 1RM or not.

Okay then.

Thanks!

[agingtechie]

5 Min. warm up with light Aerobics

Dead Lift Warm ups
95# x 10r
115# x 6r
130# x 4r
150# x 3r
170# x 1r

Dead Lifts
190# x 6r
190# x 8r

Lat Pull Downs
115# x 8r
115# x 8r

Seated Cable Rows
140# x 7r
140# x 8r

Barbell Shrugs
180# x 8r
180# x 8r

Barbell Curls
75# x 6r
75# x 6r

Dumbbell Curls
35# x 6r
35# x 6r

Barbell Wrist Curls (Palms Down)
45# x 9r
45# x 9r
45# x 5r

Barbell Wrist Curls (Palms Up)
70# x 9r
70# x 9r

Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

[Italianguy87]

I watched your journal,i saw that you are very motivated in what you do,even if you are almost 50.i want to congratulate with you,and i hope that you'll arrive at your goals very soon.Good luck:beer.

[agingtechie]

Thanks.

What can I say? I just love the sound that iron plates make when you slide them on the bar. Its like the ringing of a bell.

[Italianguy87]

That's right,i like also that sound.Arnold schwarzenegger in total rebuild said that even if you put only 10lb on the barbell,you have to do it like you put 1000lb.This is fantastic!!!

[agingtechie]

5 Min. warm up with light Aerobics

Squats Warm Up
105# x 8r
130# x 5r
150# x 4r
170# x 3r
190# x 1r

I caught a cold or some kind of bug over the weekend. It is making me kind of dopy today. So I miss-counted my plates for squats; during the first set I thought I must have been way sicker then I thought because I couldn’t get past parallel. During the second set I forced myself to take the squat down to my heals but, I could not bring it back up.
Then I realized that I had 225 lbs on the bar instead of the 215 I had planned on.

Squats
215# x 6r (Only down to parallel)
215# x 1r (Down to my heals and stuck there. Thank God for safeties.)
175# x 3
196# x 3
215# x 4

Lunges
155# x 10r
165# x 8r

Stiff Legged Dead Lift
130# x 10r
130# x 10r

Leg Curls
70# x 6r
70# x 6r

Standing Calf Raises on a block w/barbell
145# x 12r
145# x 12r

Reverse Crunch with ankle weights
40# x 17r
40# x 11r
0# x 15r

Overhead pulley Crunches
70# x 12r
70# x 12r

Right Side bends
55# x 8r

Left Side Bends
55# x 8r

Shoulder Dislocations (Rotator Cuff Exercise)
http://www.youtube.com/watch?v=33P5AI27eiU
50 Reps x 1 set

[agingtechie]

5 minute warm up (Brisk walk)...

Tread mill intervals for 30 minutes.

5 minute cool down (brisk walk)

[agingtechie]

I still have that cold hanging on.



I tired out a lot faster and I took longer to recover between sets.


5 Min. warm up with light Aerobics

Bench Press warm up
75# x 10r
90# x 6r
105# x 4r
120# x 3r
135# x 1r

Bench Press
150# x 6r
150# x 6r

Seated Shoulder press
90# x 6r
90# x 6r

DB Side Lateral Raises
20# x 12r
20# x 12r

DB Reverse Flys
35# x 10r
35# x 10r

Triceps Push Down
70# x 6r
70# x 6r

Modified Triceps Push Down with palms facing up
40# x 8r
40# x 8r

Push ups
10 reps x 5 sets

Bench Dips
10 Reps x 3 sets

Shoulder Dislocations (Rotator Cuff Exercise)
20 Reps x 2 set

[agingtechie]

I got some good sleep and I nice recovery so this workout went very good!

5 Min. warm up with light Aerobics

Dead Lift Warm ups
95# x 10r
115# x 6r
130# x 4r
150# x 3r
170# x 1r

Dead Lifts
190# x 8r
190# x 9r

Lat Pull Downs
120# x 5r
120# x 9r

Seated Cable Rows
145# x 8r
145# x 8r

Barbell Shrugs
185# x 12r
185# x 12r

Barbell Curls
75# x 9r
75# x 9r

Dumbbell Curls
35# x 6r
35# x 7r

Barbell Wrist Curls (Palms Down)
45# x 11r
45# x 11r

Barbell Wrist Curls (Palms Up)
75# x 9r
75# x 8r

Static hold for the grip:

175 x 20 seconds x 2
175 x 17 seconds x 1
175 x 15 seconds x 1

Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Ran on the Treadmill for 15 minutes



Ball to the wall workout!
(It would be "Balls to the wall" but I've only ever flown single engine planes.)

[agingtechie]

Err make that Week 8 Day 1 – Monday December 7, 2009

Another bad Monday; I went into the gym feeling tired and cold. It took me forever to recover from each and every set. Maybe I am at the end of the road for my CNS recoveries? Should I take a week off or just dial it back for a week or two?


5 Min. warm up with light Aerobics

Squats Warm Up
105# x 8r
130# x 5r
150# x 4r
170# x 3r
190# x 1r

Squats
215# x 8r
215# x 7r

Lunges
175# x 8r
175# x 8r

Stiff Legged Dead Lift
145# x 6r
145# x 6r

Leg Curls
70# x 6r
70# x 6r

Standing Calf Raises on a block w/barbell
(I did more but I think I should only count the good reps…)
150# x 6r
150# x 6r

Reverse Crunch
0# x 10r
20# x 15r
20# x 10r

(really ran out of energy here...)

Overhead pulley Crunches
50# x 12r
50# x 12r

Right Side bends
45# x 10r

Left Side Bends
45# x 10r

Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

[agingtechie]

Man I still feel tired today. My legs are really bitching when every I climb the stairs. Thank God I own a bungalow 'cause I don't think I could do two flights of stairs.

[Andre]

How's the Isologic protein working for you?

[Felinecougar]

Hey..Ive been really busy lately but would like to view a pic of yourself. what are your goals?

[agingtechie]

How's the Isologic protein working for you?


Hi Andre!

The MVP ISO Protein is working good. Easy to mix and smooth going down. I've even been able to use the chocolate protein shakes to bribe my daughter into doing a few work outs!

Thanks!

[agingtechie]

<whine>

Another Day starts out tired and cold. I checked my temperature and I' 95.9 degrees. That seems low for me. weird.

My knee joints hurt and I feel under the weather. But, seeing as its slushy and cold out that may be appropriate.

</whine>

[agingtechie]

Okay I decided to suck it up and work out as best as I can today.


5 Min. warm up with light Aerobics

Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Bench Press warm up
75# x 10r
90# x 6r
105# x 4r
120# x 3r
135# x 1r

Bench Press
150# x 6r
150# x 6r

Seated Shoulder press
90# x 6r
90# x 6r (Raising a bottle to drink causes a twinge of pain in my shoulder.)

DB Side Lateral Raises
20# x 12r
20# x 12r

DB Reverse Flys
35# x 12r
35# x 12r

Triceps Push Down
70# x 7r
70# x 1r (My right shoulder just screamed in pain.)
20# x 10r (I just had a weird spasm in my right hand. It closed my grip and I had to open my right hand using the left. If I keep the hand open flat it stops. This took 5 minutes to go away. I am done for the day! )

Modified Triceps Push Down with palms facing up
40# x 0r
40# x 0r

Push ups
10 reps x 0 sets

Bench Dips
10 Reps x 0 sets

0 minutes on the treadmill.


Typing this up I got some more twitchy spasms in my right arm. It feels like the muscles want to cramp up.

[agingtechie]

Hey..Ive been really busy lately but would like to view a pic of yourself. what are your goals?

I am really to self conscious for a pic. Let me get up to the point where I can lift some real weight first. :-)

My goals? I guess; 1) to get into a life long habit, 2) I want to get my bench and squat back to where they were when I was 25. (BP 225# SQ 345#). That way I won't feel so old as I actually do get old. :-)

[agingtechie]

It is -4°C in my garage gym.

5 Min. warm up with light Aerobics
Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Dead Lift Warm ups
95# x 10r
115# x 6r
130# x 4r
150# x 3r
170# x 1r

Dead Lifts
200# x 5r
200# x 5r (My grip was an issue again. I really had to focus to maintain good form.)

Lat Pull Downs
130# x 5r (Shoulder complained….
125# x 5r …dropped back to improve form.)

Close grip Lat Pull Downs with a v-bar
50# x 3r
70# x 6r
90# x 9r
90# x 9r

Seated Cable Rows
145# x 5r
145# x 6r

Barbell Shrugs
190# x 10r
190# x 10r

Barbell Curls
75# x 5r
75# x 5r

Dumbbell Curls
35# x 7r
35# x 7r

Barbell Wrist Curls (Palms Down)
45# x 11r
45# x 11r

Barbell Wrist Curls (Palms Up)
75# x 9r
75# x 8r

Static holds
175 x 20sec. x 3 sets
175 x 16sec x 1 set

It got all the way up to 0°C with the space heater and my workout. J
No Treadmill because it has gotten too late.

[agingtechie]

Not a lot of time today. Working for a living and family commitments cut deep into my time today. So, I cut back my rest time between sets and then cut back the weight to compensate.

Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

5 Min. warm up with light Aerobics

Squats Warm Up
100# x 8r
120# x 5r
140# x 4r
160# x 3r
180# x 1r

Squats
200# x 5r
200# x 5r

Lunges
175# x 8r
175# x 8r

Stiff Legged Dead Lift
145# x 7r
145# x 7r

Leg Curls
60# x 5r
60# x 5r

Ran out of “me” time here…

[agingtechie]

No time to do a workout today. @$#!*

[agingtechie]

I made time to do a bit of a workout today.

5 Min. warm up with light Aerobics
Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Bench Press warm up
75# x 10r
90# x 6r
105# x 4r
120# x 3r
135# x 1r

Bench Press
150# x 6r
150# x 7r

Seated Shoulder press
90# x 7r
90# x 8r

That’s it; out of time again.

[agingtechie]

It is 0°C in my garage gym.

5 Min. warm up with light Aerobics
Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Dead Lift Warm ups
95# x 10r
115# x 6r
130# x 4r
150# x 3r
170# x 1r

Dead Lifts
200# x 6r
200# x 6r

Lat Pull Downs
125# x 6r
125# x 8r (7-8 rest paused)

Seated Cable Rows
145# x 8r
145# x 8r (6-7-8 rest paused)

Barbell Shrugs
190# x 10r
190# x 10r

I AM OUT OF TIME AGAIN…

[rickyboy36]

Wow,very nice man.Keep up the hard work.Age doesnt really matter.Im going to be 40 and im in the best shape of my life and plan on lifting forever!

Good luck with your goals!!!

[warlock]

Great to see your dedication.

I am 38 turning 39 soon and my goal is at 40 to be better than at 20.

Make sure you are stretching that will make a big difference in the future.

For the new yer I am taking a hot Yoga class a week, the poses are not that hard and the heat helps to open the joints and elongate the muscles.

Good luck.

[agingtechie]

Great to see your dedication.

I am 38 turning 39 soon and my goal is at 40 to be better than at 20.

Make sure you are stretching that will make a big difference in the future.

For the new yer I am taking a hot Yoga class a week, the poses are not that hard and the heat helps to open the joints and elongate the muscles.

Good luck.


I agree about the stretching. I try to do a stretching routine every day.

[agingtechie]

Wow,very nice man.Keep up the hard work.Age doesnt really matter.Im going to be 40 and im in the best shape of my life and plan on lifting forever!

Good luck with your goals!!!

Thanks! I think 40 is a good time to start. Your recovery time is a lot better. Have fun with it and avoid injury. That is a big part of it as you get older. That is my thinking anyway.

[agingtechie]

Today I am trying to keep the rest time between sets down to the minimum. Some weights are reduced to help with this. 1 or two minutes max.


Shoulder Dislocations (Rotator Cuff Exercise) 50 Reps x 1 set
5 Min. warm up with light Aerobics

Squats Warm Up
100# x 8r
120# x 5r
140# x 4r
160# x 3r
180# x 1r

All warm ups took 20 minutes total.

Squats
200# x 5r
200# x 5r
Still took 4 minutes between squat sets.




Lunges
175# x 8r
175# x 8r
3 minutes between lunge sets.


Stiff Legged Dead Lift
145# x 6r
2 minutes rest.
145# x 6r
2 minutes rest.


Leg Curls
60# x 6r
1 minute rest.

60# x 6r
1 minute rest. (kept it to 1 minute between sets for the rest of the work out.)



Standing Calf Raises on a block w/barbell
150# x 11r
150# x 11r

Reverse Crunch
20# x 10r
20# x 10r

Overhead pulley Crunches
50# x 12r
50# x 12r

Right Side bends
45# x 10r
45# x 10r

Left Side Bends
45# x 10r
45# x 10r

Work out lasted 65 minutes.

Treadmill – Jogged 15 minutes

Total Time: 100 minutes. I think that is way to much time.

[agingtechie]

5 Min. warm up with light Aerobics

Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Bench Press warm up
75# x 10r
90# x 6r
105# x 4r
120# x 3r
135# x 1r

Bench Press
150# x 8r
150# x 7r

Seated Shoulder press
90# x 8r
90# x 1r

DB Side Lateral Raises
20# x 12r
20# x 12r

DB Reverse Flys
35# x 12r
35# x 12r

Triceps Push Down
70# x 10r
70# x 9r

Time…. 68 minutes
The Warm up was 5 minutes
The Shoulder dislocations took 3 minutes
The Bench Press warm up took 15 minutes
The weight workout took 45 minutes

Better but, there was no time left to hit the treadmill. And, I think that is very important at this time of year. Should I hit the treadmill on my recovery days?

[agingtechie]

It is 5°C in my garage gym. Yahoo!

5 Min. warm up with light Aerobics
Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Dead Lift Warm ups
95# x 10r
115# x 6r
130# x 4r
150# x 3r
170# x 1r

Dead Lifts
200# x 8r
200# x 8r

Lat Pull Downs
125# x 8r
125# x 6r +2 more with rest pause

Seated Cable Rows
145# x 8r
145# x 8r

Barbell Shrugs
190# x 10r
190# x 10r

Barbell Curls
75# x 8r
75# x 5r +4 more with rest pause

OUT OF TIME…..

[agingtechie]

Damn it is a cold night. Windy too.

[agingtechie]

Done my work out. Logs will have to wait until morning.

[agingtechie]

5 Min. warm up with light Aerobics
Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Squats Warm Up
100# x 10r
120# x 6r
140# x 4r
160# x 3r
180# x 1r

Squats
200# x 6r
200# x 6r

Lunges
175# x 8r
175# x 9r

Stiff Legged Dead Lift
145# x 7r
145# x 7r

Leg Curls
60# x 6r
60# x 8r

Standing Calf Raises on a block w/barbell
150# x 20r
150# x 20r

Reverse Crunch
20# x 10r
20# x 10r
20# x 10r

Overhead pulley Crunches
50# x 20r
50# x 20r

Right Side bends
45# x 10r
45# x 12r

Left Side Bends
45# x 10r
45# x 12r

[agingtechie]

Dont worry about your age! im 43 and still run and do my weight training. I learned Sport and Fitness Administrator with 40 and in German. I m from Scotland and was in the British Army here.So anything is possible...i dont think too much about my age i mean i work in a gym as a trainer and train all ages of people. what you have to train with is more than enough. I also have squat stands,bench, olympic weights,chinning dip station,and more at home. I remember a seargent in my regiment 40 field regt RA who trained in the accomodation block Attic with old iron weights and he made a pulley set up, i remember he had a basic flat bench,preacher curl bench,T bar rowing bar which looked like it was home made for him. This was back in 85,86 time so our gym in camp was not like nowadays. We were in Canada a lot on live fireing in MED HAT.. anyway i saw him one day walking around with no shirt and he was very impressive. So i think zou should keep on training and never give up. CHEERS AND ALL THE BEST ...Donny

Thanks! I really just want to keep lifting until the day that I die. I have been seeing a lot of stuff from lifters that are 72+. Wow. These guys look great.

[agingtechie]

It is 0°C in my garage gym. 5 Min. warm up with light Aerobics

Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Bench Press warm up
75# x 10r
90# x 6r
105# x 4r
120# x 3r
135# x 1r

Bench Press
150# x 8r
150# x 5r + 2 rp +1 ½ rp

Seated Shoulder press
90# x 8r
90# x 8r

DB Side Lateral Raises
20# x 12r
20# x 12r

DB Reverse Flys
35# x 12r
35# x 12r

Triceps Push Down
70# x 10r
70# x 10r

L-Flys (Shoulder stabilizations)
5# x 25r

Shoulder Dislocations (Rotator Cuff Exercise)
25 Reps x 1 set

Treadmill for 30 Minutes

[agingtechie]

thats great. i think its sad when i see younger guys who are very unfit with say 30. My son Daniel is 20 and trains also in the Gym..i have always had weights at home so i think it gave him a start!! I enjoyed my time in canada and i met some nice Girls too!! One had a waterbed ...LOL

I know what you mean about the sad part. My nephew looks like hell at 17! I got back to the gym after I saw my dad start to fall apart at 70. I tried to get him into it but, he won't listen. Anyway I am NOT going down that road with out a fight and better to start sooner rather then later.

Now the only part I am having problems with it the getting enough sleep to recover and grow. But between family and working for a living I have a though time of it.

[agingtechie]

5 Min. warm up with light Aerobics
Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Dead Lift Warm ups

95# x 10r
115# x 6r
130# x 4r
150# x 3r
170# x 1r

Dead Lifts

200# x 8r
200# x 8r

Lat Pull Downs
125# x 8r
125# x 8 ½r

Seated Cable Rows
145# x 8r
145# x 8r

Barbell Shrugs (dropped the weight to improve the form.)
175# x 12r
155# x 20r

Barbell Curls

75# x 9r
75# x 10r

Dumbbell Curls
35# x 6r
35# x 6r

Barbell Wrist Curls (Palms Down)
45# x 12r
45# x 12r

Barbell Wrist Curls (Palms Up)
75# x 12r
75# x 10r

Static Holds
175 x 30 seconds
175 x 25 seconds
175 x 20 seconds
175 x 15 seconds

No time for treadmill.

[agingtechie]

It is -5°C in my garage gym. I need better thermals


5 Min. warm up with light Aerobics
Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Squats Warm Up
100# x 10r
120# x 6r
140# x 4r
160# x 3r
180# x 1r

Squats
200# x 8r
200# x 8r

Lunges
175# x 10r
175# x 10r

Stiff Legged Dead Lift
145# x 8r
145# x 8r

Leg Curls
60# x 9r
60# x 9r

BB Calf Raises

150# x 19r
150# x 21r

Reverse Crunch
20# x 10r
20# x 10r
20# x 10r

Overhead pulley Crunches
50# x 20r
50# x 20r

Right Side BB bends
45# x 12r

Left Side BB Bends
45# x 12r

[agingtechie]

It is -5°C again in my garage gym. But, I have better thermals!

5 Min. warm up with light Aerobics
Shoulder Dislocations (Rotator Cuff Exercise)
50 Reps x 1 set

Bench Press warm up
75# x 10r
90# x 6r
105# x 4r
120# x 3r
135# x 1r

Bench Press
150# x 8r
150# x 7r + 1 (with rest pause.)

Seated Shoulder press
90# x 8r
90# x 7r + 1 (with rest pause.)

DB Side Lateral Raises
20# x 12r
20# x 12r

DB Reverse Flys
35# x 12r
35# x 12r

Triceps Push Down
70# x 10r
70# x 10r

Push ups
0 reps x 0 sets

Bench Dips
0 Reps x 0 sets

L-Flys (Shoulder Stabilization Exercise)
5 # x 25 Reps x 1 set

Treadmill – jog 30 minutes

[agingtechie]

It is -4°C tonight in my garage gym. I’m feeling ‘off’ and having real problems getting my head in the game.

5 Min. warm up with light Aerobics
Shoulder Dislocations (Rotator Cuff Exercise - 3 minutes)
50 Reps x 1 set

Dead Lift Warm ups
95# x 10r
115# x 6r
130# x 4r
150# x 3r - This feels heavy tonight.
170# x 1r - This feels really heavy tonight.

Dead Lifts
200# x 5r – Oh man I can’t even get to 8reps tonight!
200# x 3r – Crap its getting worse!
200# x 4r – really pushing just to get out as many as I can force.
200# x 2r – Okay I give!


Lat Pull Downs
125# x 3r – ARRRRRGH! Its like somebody's leaning on the stack when I'm not looking.


100# x 8r – Oh jeez, I had to really drop the weight to keep some form and not hurt my shoulder.

Seated Cable Rows
100# x 10r
100# x 10r

That is it. I am done. I am done in. I feel sooooo tired now. My legs feel like lead. Maybe I’m coming down with something? What a crappy workout.

[agingtechie]

I'm taking the week off.

I am NOT happy about this.

But MAYBE I will come back stronger.

[agingtechie]

Hey Folks,

I'm back. I had some health issues that came up with my U.C. but, I lived through it. It wasn't as bad as it felt but it killed my workouts. All I really did was go to work, eat and sleep. I've been better since the new meds but I haven't been able to get back into any kind of real work out routine. Just sporadic light work outs.

I didn't want to start posting again until I got some momentum again but now I figure that hanging out here will help me get my head back in the game.

Love, peace, iron,

The Agingtechie