T Nation

Fortitude Training - 3 Day Family Man Plan

2021 stats - 54 years old, 6 feet tall and 175 pounds natural - no TRT needed yet!

Nov 2020 to June 2021 -Gyms were closed here so worked out at home with EliteFTS bands

June 2021 to Sept 2021 - Bought adjustable dumbbells and a bench - did Upper/Lower or Full body at home until gyms opened then did Chest, Shoulders, Tris at home and Legs, Back, and Bis at the gym - total 3 or 4 days a week split

Sept 2021 to now - Fortitude Training - 3 day Family Man plan in Sept 2021

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Since gyms are closed - started the year off a bands only leg work out.

I’m following the James Grage TA2 Undersun Resistance Band workouts - which is bro split with 4-6 exercises per muscle group. The goal is do hard sets as much as possible to hit the ground running when gyms open up.

I will also work the John Meadows - Work out with me Upper Lower days when time crunched.

  • Sunday: Off
  • Monday: Back
  • Tuesday: Chest
  • Wednesday: Off
  • Thursday: Arms
  • Friday: Shoulders
  • Saturday: Legs

Sets/Reps

All exercises use the follow rep and set structure.

  1. 20 reps (low-medium intensity. feel burn 12-14 reps in)
  2. 10 Reps (high intensity)
  3. 10 Reps (high intensity)
  4. 15 Reps (low-medium intensity. double rep speed and shorten ROM)

Legs was

  1. OVERHEAD SQUAT
  2. STIFF LEG DEADLIFT
  3. BULGARIAN SPlT SQUATS - stopped at 2 sets due bad knees - will work up to 4 sets
  4. SINGLE LEG CALF RAISE
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Good on ya for getting stuck in to it mate.
So no gyms open anywhere in your neck of the woods?

Yes … closed until Jan 24 minimum.

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Back at after a week off due to a full time course - we will call it a deload. Still kept up with 45 minutes of walking each day.

Did Chest today.

1* PUSH-UP w/ BAND
2* REVERSE GRIP FLYE
3* WRAPAROUND MOST MUSCULAR
4* WRAPAROUND PRESS

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Bands only Back day today.

  1. Standing anchored high rows
  2. Pull aparts - chest high
  3. Standing supinated grip low rows
  4. Archer pulls

All exercises use the follow rep and set structure.

  1. 20 reps (low-medium intensity. feel burn 15 reps in- do 5 more)
  2. 10 Reps (high intensity) - stronger band or more stretched band
  3. 10 Reps (high intensity) - stronger band or more stretched band
  4. 15 Reps (low-medium intensity. double rep speed and shorten ROM)
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Log for 2 days … bands only with the same rep structure as before:

Tuesday # Arms

  1. STANDING BICEPS CURLS
  2. SINGLE-ARM CONCENTRATION CURLS
  3. SINGLE-ARM OVERHEAD EXTENSIONS
  4. SINGLE-ARM KICKBACKS

Wednesday # Shoulders

  1. STANDING SINGLE-ARM PRESS
  2. SINGLE-ARM LATERAL RAISE
  3. HIGH PULL APARTS
  4. FRONT RAISES
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Legs day is always blah … arthritis and bad ankles and knees mean it is harder to find exercises that can be done and can be progressed - especially with only bands at home.

Did banded Romanian deadlifts, banded split squats and banded sissy squats and finished with single leg stair calf raises … fun stuff.

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Yesterday’s Chest day … same rep scheme for 4 sets for each exercise except for banded push-ups which is 4 sets to failure.

Chest

  1. PUSH-UP w/ BAND
  2. REVERSE GRIP FLYE
  3. WRAPAROUND MOST MUSCULAR
  4. WRAPAROUND PRESS

Bands only back day … same rep structure for 4 sets per exercise.

  1. Standing anchored high rows
  2. Pull aparts - chest high
  3. Standing supinated grip low rows
  4. Archer pulls

Bands only with the same rep structure as before:

Tuesday # Arms

  1. STANDING BICEPS CURLS
  2. SINGLE-ARM CONCENTRATION CURLS
  3. SINGLE-ARM OVERHEAD EXTENSIONS
  4. SINGLE-ARM KICKBACKS
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Wednesday # Shoulders - bands only

  1. STANDING SINGLE-ARM PRESS
  2. SINGLE-ARM LATERAL RAISE
  3. HIGH PULL APARTS
  4. FRONT RAISES

Bands only leg day.

Did 4 sets of Romanian deadlifts regular rep scheme

3 sets of split squats … skipped last 15 reps as knees started getting bothered … will just do 10 reps with same bands

Dropped sissy squats … knees don’t like!

May add in simulated trap bar deadlifts with bands to get more volume that is easier on the knees.

Finished up a month of the bros. split band training and took a forced deload for a week long full time course again.

Since gyms may be opening soon, I am switching over to the 4 day split i will be running when they eventually open.

Day 1 Chest - Back - Bis - can be straight sets or antagonist super sets
Resistance Band Pushups
Resistance Band Bent Over Row - Supinated grip to hips
Resistance Band Most Muscular
Resistance Band Bent Over Row - Pronated grip to shoulders
Resistance Band Curls

Day 2 - Shoulders, Legs, Tris - (will swap in Romanian Deadlifts and split squats for leg curls and extensions)
Resistance Band Single Arm Shoulder Press
Resistance Band Leg Curl
Resistance Band Single Arm Lateral Raise
Resistance Band Leg Extensions
Resistance Band Skull Crusher
Resistance Band Pull Apart - to forehead

All exercises use the follow rep and set structure.

  1. 20 reps (low-medium intensity. feel burn 15 reps in and push for 5 more)
  2. 10 Reps (high intensity)
  3. 10 Reps (high intensity)
  4. 15 Reps (Same band as first set - more than 15 reps means workout may not hard enough so more resistance next time)

Well gyms are closed again for at least a month … got in 2 gym workouts and really felt the difference in the band exercise compared to having a weights I.e. more tension in the bottom than the top. When gyms open up again I may keep the bandworkouts in to stress the muscle in both the bottom and top
Positions.

Going into full body sessions to add in biking now that the snow is gone.

Today I did - all with bands :
4 sets of banded overhead squats
4 sets of front raises with chess focus
4 sets straight arm pull downs for lats
4 sets of single arm overhead press
Super set of 4 sets of overhead tricep extensions wit
4 sets of bicep curls

All with the 20, 10, 10, 15 rep scheme.

https://youtu.be/dhlFVFqjlUY

Worked in the John Meadows upper resistance band workout yesterday for a bit more volume and intensity.

Will do this workout once a week mixed with 2 full body workouts and mountain biking.

Started the Fortitude Training 3 Day Family Man plan this week. I did volume tier 1 and will keep it at this level for a few weeks to settle in. I am also skipping abs and adductors for now - never trained them so will see about adding them in later. The only other change is rotating 1 or 2 exercises for loading sets as i do better hammering an exercise and beating the log book with it as opposed to the suggested method of having a different loading exercises for 3 weeks and rotating that way.

Saturday - Lower Load - Upper Pump -
Lying Leg Curl - 110 lbs 10
Leg Extension - 130 lbs
12
Seated Leg Press - 190 * 16 - need to go heavier
Standing calf - 190 lbs * 11

Cable fly - 35 lbs * 18 ss Seated Row - 100 lbs * 25
Seated Dumbbell Lateral Raise - 15 lbs * 21 + 5 partials at bottom
Cable Curl 42.5 lbs * 15 ss Pushdown 42.5* 25

Monday - Upper Load - Lower Pump
Lying T-bar row - 90 * 14
Lat Pullfown - 60 * 11
Dumbbell Incline press - 50 *13
Dumbbell Seated Shoulder Press - 35 * 12

45 degree Leg Press - 270 * 25
Seated Leg Curl - 115 *25
Standing Calf - 135 * 25
Did as straight sets instead of a giant set

Saturday - Muscle Rounds - some of these i nailed the weights and others were to light
Hammer Strength High Row - 4,4,4,4,4,6 * 70 lbs
Assisted Pull-up - 4,4,4,4,4,4 * 55 lbs
Hammer Strength Chest Press - 4,4,4,4,4,10 * 40 lbs
Lateral Raise machine - 4,4,4,4,4,12 * 40 lbs
Tricep pushdown - 50 lbs * 17 - pumo set
Cable curl - 13 lbs * 25 - pump set
Dumbbell RDL - 4,4,4,4,4, 12 * 18 - haven’t done in a while of form sucked
Standing Calf - 140 lbs * 21

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B - Lower Load - Upper Pump

Did a Mountain Dog lower style today to get the variety the program calls for - this leg press is heavier on the bottom and the other one is heavier on the top - working sets only.

Seated Leg Curl - 135 * 12 - PR
Leg Press - 420 * 14 - PR
Single leg extension - 75 * 12 - PR
Standing Calf raise - 190 * 12, 11

Cable Chess press - 50 * 21 ss Seated Row - 100* 25
Lateral raise machine - 35 * 30
Preacher Curl machine - 65 * 22 ss Tricep Extension machine - 75 * 25

Tues - Oct 5 - Upper Load - Lower pump - B exercises

Lat Puldown - 60 * 15
Dual Pulley Row - 70 * 10
Dumbbell Press Flys ala Jeff Alberts - 30 * 16
Dumbbell Shoulder Press - 40 * 9

Hammer Strength V-Squat - 90* 16 - not doing these again - lots of knee pain due to the angles
Lying Leg Curl - 95 * 16 + 4 partials
Leg Extension - 115*20
Calf Raise 150 * 20

Thurs - Oct 7 - Muscle Rounds

Hammer Strength High Row - 75 * 4,4,4,4,4,6
Assisted Pull-up - 50 * 4,4,4,4,4,5
Hammer Strength Chess Press - 50* 4,4,4,4,4,6
Dumbbell Lateral Raise - 17.5 * 4,4,4,4,4,8
Tricep pushdown - 4025
Weighted Glute Bridge - 60 * 4,4,4,4,4, 20 - way too light to start!
Calf Raise - 150
4,4,4,4,4,10 - too light

Saturday - 40 km bike ride

Mon - Lower Load - Upper Pump - A series
Lying Leg Curl - 110 * 11
Leg Extension - 135 * 14
Leg Press Machine - 21016
Calf Raise - 190 * 12 , 190
12

Pec Fly - 70* 25
Seated Row - long bar - 115 * 21
Dumbbell Lateral Raise - 17.5* 15 + 8 partials
Dumbbell Curl - 22.5 * 15
Tricep Pushdown - 45 * 25

Wed - Upper Load - Lower Pump - A series
Lying T-bar Row - 100 * 13
Lat Pull Down - 70 * 9
Incline Press - Dumbbell- 55 * 10
Dumbbell Shoulder Press - 40 * 9

45 degree Leg Press - 300*25
Leg Extension - 120 * 17
Lying Leg Curl - 100 * 17
Calf Raise - 150 * 21

Friday - fast 14K Bike ride