Am I really 36? Fuuuuuuuuuuuuuuuuuuuuuuuuuu.
Ok, so after doing nothing but running (distance runs, 5-10 miles) for the past 5 years, I am giving that shit up to concentrate on lifting. Primed to make the big gainz.
My older guy, beginner-ish workouts are as follows: (i'm going on my third week this week)
Monday, Squats + accessory arm work. Doing heavy low rep ascension with lots of steps, so I might do doubles of 135, 145, 155, 165, 175 etc... all the way until I hit my two rep max, then I will de-load and volume down stripping twice as much off and going until almost failure, then dropping another 20 all the way down or until I cry.
I super set the squats with arm work, like dumbell curls or something, I'm just doing pretty light wights for volume on those, no real set or rep scheme, just as many as I can get into a 30 second window. 90 seconds rest in between each set (squat - 90 second rest, curl, 90 second rest, squat, etc... )
Wednesday is bench press, same methodology, I haven't thought of what I would like to superset with so for now I have just been doing 30 seconds of medium paced jump rope. Suggestions are welcome.
Friday is deadlift, same format, superset is cable pulldowns (bowflex) until I get stronger and get a chin bar, then I'll superset with chins.
one weekday morning I go to the track and do sprints. Nothing fancy, just 100M sprint 100M walk 100M sprint 100M walk, etc... will add # of sprints as I get better. 4 killed me this week, i'll shoot for 5 next week.
Last summer I was 173# for my big 15K road race. My wife got preggers and I ate the shit out of some pregnancy food with her. I'm at 204 today (got up to 209) and tried getting back to running this spring. After 2 agonizingly painful 3 mile runs, my wife said, "why don't you just stay bigger and lift weights or something, I don't like you skinny anyways"
Dietary wise, I'm eating Paleo-ish, I'm also intermittent fasting during the week. Almost all of my food is on the free range, pastured, organic side of things. I have also been doing a couple tweaks to help boost my natural T production, because I think 5 years of running put it into the dumpster. Sleeping more, wearing boxers instead of briefs, getting more good fats in the diet (hello raw eggs). I'm only using non-scientific methods to determine my T-boosting results, and yes, my morning wood is more frequent and takes a lot longer to go away.
So there we have it folks. I remember I used to chuckle at this forum back in the day. Friggin old people.