I am 45 years old, 5’10", 198 lbs, BF around 15%, married, two children, full time job, mortgage and car payments etc. I have been at this steadily for 15 years. Since I’ve past the 40 mark, the most notable issue, for me at least, is recovery. I love to stick with the basic’s: squats, deadlifts, benches, presses and chins. I train twice a week with weights and perform some kind of aerobic activity on two seperate days. However, if I attempt to weight train three times a week or more, I can keep it up for a week or two, but eventually I end up tired and feeling burned out.
My current routine:
Squat 275 to 300 plus chains: First set 10, second set 6 to 8.
Bench 215 to 225: First set 10, second set 6 to 8
Close grip bench: 185 x whatever I can get for two sets.
Chin (underhand) BW plus 45 lb plate First set 10 , second set 6 to 8.
Carry a 100 lb sandbag aroung the yard. 2 times
2 x Run uphill 1/2 mile and walk down
Deadlift 6 reps x 355 x 2 sets
Barbell Press 5 reps x 155 x 2 sets
Sandbag Clean and Press 100lb x 2 sets
Parallel grip chins 10 x BW plus 25 lbs.
Curls - Dumbells whatever I can get for 6-8 reps.
Walk on treadmill for 1/2 hour or so.
Thats it. I train in my garage so I don’t know what other guys do, but I would love to hear.