T Nation

Better Late Than Never?


OK, I think it's time I started some sort of training log to record my progress, or lack thereof, and I guess T-Nation is more interesting than a notebook - at least I might get some comments or feedback and learn something from the group.

Not sure if anyone will actually read this, but I'll lay out a little background for the record. I'm 40 years old, have three kids, and until last year, hadn't been in a gym or lifted weights in at least 15 years. I suffered a ruptured disc in my lower back (L5) and went through an extensive physical therapy program at an area hospital.

The therapy seems to have worked well, so long as I continue to take care of it - so I joined a gym about a year ago, initially just to do the exercises for my back, but my interest level quickly rose, until I started working out the whole body on a regular basis. Now I've gotten to the point where I've decided it's time to use a more organized program to move forward.

As I said, I have three kids and a very hectic schedule, so getting to the gym 3x per week is the most I can handle, and even that is sometimes a challenge. For now, I'm using a modified Chad Waterbury approach - full-body workout, 3 times per week, focused on compound exercises.

One upper-body push, one upper-body pull, and one leg exercise per workout, 5 sets of 5-6 reps at a constant weight. Depending on my available time and energy level, sometimes I'll add in 3 sets of eight on a different plane for the upper body exercises - for example, if the push exercise is bench press, I'll do three sets of eight on the HS shoulder press.

You may also notice that my squat and deadlift numbers look puny relative to the bench numbers. Due to the history of back problems, I have a problem with spinal compression from too heavy weights - my legs can handle it, but my back can't. For now, I'm trying to focus on good form, and true ATG depth on the squats, but longer term this is going to be a problem.

I'm 5'10", 214 lbs, 13% bf, 35" waist. Frankly, I'm not sure I believe the bodyfat number - it's from my electronic scale - but I've enjoyed watching it come down over the past year. I'll have to get a decent set of calipers.


Also, I've come to the realization that my nutrition sucks, and I really need to address that if I want to make any real progress.

My wife is a fantastic cook, but health considerations do not factor into her menu at all. However, she is very supportive, and will prepare just about anything I ask her to, so it's really more my fault than hers. I just need to get a better grip on what I should be eating.


welcome - you have a lot of company in this group on the rehabed back injury, kids and life stuff in general.


Last night's workout.

Incline Bench
135x10, 185x8, 225x6,6,5,5, 245x4

HS Pulldowns
2 pps x 10, 2 pps+25 x6,6,6,6,6

HS Shoulder Press
2 pps+10 x8,8 2 pps+20 x8

T-Bar Rows

45 deg Donkey Calf Raise
1 pps x 15, 2 pps x 15, 3 pps x 15,14,14

95 x 10, 135 x 10, 185 x 6, 225 x 6,6,5,5,5

3 sets of curls and 3 sets of tricep extensions to finish it off.


Thanks - I've learned a lot reading everyone else's posts over the past year, overall it's a very knowledgeable and experienced group.


welcome... numbers look pretty good thus far :slight_smile:


My wife is also an amazing cook and I really love my food, so I can relate. What I try to do is still eat great food, but just try to eat slightly less of it. But it does make dieting tougher.





Sunday workout

Military Press
95x10, 135x10, 165x6,6,5,5,5

95x12, 135x8, 185x8, 235x6,6,6,6,6

HS High Row
1pps x 10, 2 pps x 10, 2pps 25 6,6,6 2pps 35 6,6

Close Grip Decline Press
135 x 10, 185 x 8, 205 x 8,8

Seated Calf Raise
45x15, 90x12, 12 115x12,10

Low Pulley Row
150x8, 160x8,8

Overhead Dumbell Extensions (?? - not sure what to call them)
90x8, 100x8,8,8

EZ-Bar Curls
70x8, 80x8,8,8


Thanks - compared to some of the numbers I see posted here, I feel like a child!


Last night - limited for time

Bench Press
135x10, 185x10, 225x6, 235x6,5,5,5

135x15, 185x10, 225x6,6,5,5 275x5

Pull-Ups, palms facing away

45 degree donkey calf raise
1 pps x 15, 2 pps x 12, 3 pps x 12,11,11


Of course people are going to read your logs. This forums breeds some really excellent people.

Your lifts are a lot like mine, so therefore I think they're fantastic. AWESOME, even.

The nice thing about those bioimpedence scales is they tend to OVERESTIMATE your bodyfat. DIdn't I just make your day?


Absolutely - thanks for the comments.

Unfortunately, I don't think that's the case here. It has a setting for "Athletic" or "Non-Athletic". If I set it on Athletic, it says 13% - if I set it on Non-Athletic, it says 30%. I think the truth lies somewhere inbetween.

The good news is, on either setting, it's quite a bit lower than it was a year ago.


Another 10 inches of snow last night - and the snow blower wouldn't work. I've had enough of this crap for one winter!

Took me longer to get it going than it did to clear the driveway once it started.


Last night

Incline Bench Press
95x10, 135x10, 185x8, 225x6,6,5,5, 245x3

135x10, 185x8, 225x6,6,5 275x5,5

HS Front Lat Pulldowns
1 pps x 10, 2 pps x 10, 2 pps 20 6,6,6,5,5

Seated Calf Raises
45x15, 90x12, 115x12, 90x20, 20 (20 reps is absolute torture!)

HS Shoulder Press
2 pps 10 x 8, 2 pps 20 x 8, 2 pps 25 x 7

T-Bar Row
90 x 8, 115 x 8,8


Yeah, I heard the east cost really got battered with snowstorms. We're a bit luckier in Pittsburgh, missed the worst of it.

Used to live in Dallas. I don't miss the Texas summers, but snow and ice are definitely losing their charm.


Sunday Workout

Military Press
Bar x 10, 95 x 10, 135 x 8, 155 x 6, 165 x 6,6 175 x 5,5

135 x 10, 185 x 10, 235 x 6,6,6 255 x 6,6

One-Arm Dumbell Rows
45 x 10, 65 x 10, 80 x 6,6,6,6,6

45 Degree Seated Calf Raise
1 pps x 15, 2 pps x 15, 3 pps x 15, 3 pps 25 x 12,12

HS Bench Press
3 pps x 8, 3 pps 25 x 8,8

Neutral Grip Pull-Ups
BW x 7,6,5

EZ Bar Curl
80 x 8,8,8

EZ Bar Incline Tricep Extensions
80 x 8, 90 x 8,8


I don't mind the snow in general, but we're running out of places to put it!


Same here. The piles beside the driveway are taller than my kids.


What's a snow blower?