after years of light circuit training-type of fitness stuff I have started to pile more iron in the bar. I'm now in a gym three times per week, one back (chins, DL, rows + biceps), one bench press (BP, tri's, shoulders) and one leg day (sq, calves, leg curls), so each bodypart only once per week.
The max weights I use are 90-120% of my bodyweight of 185 lbs.
I eat like before but after suffering post-workout soreness I have started to take carbs+protein drink after each session (Twinlab Optifuel2). That helps.
With heavy ones I like 5x5, assists around 10-15 reps 3 sets.
I also do some light bicycling for cardiovascular purposes.
Can anyone comment if:
-a guy in my age should follow any special precautions?
-how about the once per bodypart per week, is that effective?
-can I expect much progress (age again)
-Can I loose fat and train like this? I feel I have 2 in excess in waistline.
Any comments welcome