After some prodding from other members I’ve decided to start my training log here. A quick intro - I’m 50 years old, 5’9/195lbs, been lifting steady for the last 3 years after more than a decade of debautury and sloth. Best 1RM for big three are:
Bench - 315lbs
Deadlift - 375lbs
Squat - 365lbs
I was just beginning to feel some good strength on squats and deads when I pulled the L1-L5 Ligaments. The reason for the injury was lack of hip mobility, a tight posterior chain, and a weak core. I’m a desk jockey so all those years of sitting on my ass took its toll. I’m recovering quickly but ligaments take time to heal.
I started a diary a few years ago but dropped it once my schedule got crazy. Hoping this will be a good tool to track progress. I just switched up my weekly routine last week and gave it a trial run and it wiped me out. So I’m going to stick with it.
I work out every day except Sunday. The basic routine is:
Monday Heavy - Bench, Chest, Lower Back, Calves, Brisk walk for 1 hour
Tuesday Light - Core, Biceps, Stretch
Wednesday Heavy - Squats, Legs, Calves, Run for 45 min
Thursday Light - Military, Shoulders, Brisk walk for 1 hour
Friday Heavy - Pullups, Back, Biceps, Lower Back
Saturday Light - Core, Stretch, Brisk walk for 1 hour
I’m basically coming off a bulk having gained nearly 20lbs last year and want to lose some fat for the summer. I’m roughly 14% BF and would like to get to 10% or better. Why? Part of it is vanity and the other is fat carries Estrogen which I don’t need at my age.
Trying to burn fat and not lose too much weight. Gains are coming more slowly in most of my lifts so I felt I needed more volume and less heavy training for the next 6 months.
Finally, I need to let my Spinal ligaments fully heal. Those take a lot of time to recover and if I lose form in squats or deads they are easily pulled beyond their normal range of motion.
In terms of diet - I try to eat 5x per day, 1.5g protein/bw and keep carbs to a minimum. I take MonsterMilk, Tribulus Gold, Surge Workout Fuel, ZMA and AnimalStak Vitamins. Thats it in terms of fuel.
I also need to snap a few pictures and take some technique vids for comparison. Need that strong dude avatar photo as well. All criticism is welcome because Iron sharpens Iron. Anyway - I’m way over the hill, past my midlife crisis, don’t take myself too seriously and have a good sense of humor, so let the fun begin.