First some useful stats
Age: 44
Height: 6’4"
Weight: 268lb
weightlifting since 18, last 10yrs the most focused, work related travel though keeps me out of the gym for a couple weeks a yr, though not inactive, I manage with body weight routines and running during those periods.
OK, up till last month my typ routine was 3~4 days a week, 2~2.5 hrs hitting the plates with each on day. Decided I wanted less time in the gym and re-structured for 6days a week and trying to limit to 45~60min each time. less volume as well as I really wasn’t seeing any changes with the high volume brutal sessions. I’m really looking to drop body fat, for whatever reason getting back to 245lbs is not happening. I think it’s metabolism related, I know I don’t eat enough, or at least I wasn’t for a couple yrs, last yr I counted at tallied my daily caloric intake and found it to be on avg 2k a day. I somehow managed to reduce or kill off feeling hungry, seriously I forget to eat or simply don’t want to be bothered. That started about 10yrs back when I was heavier and not as active as I had been, moved, new business start up etc… hit the gym again and changed the diet. Dropped back to 240lb and then after about 4yrs the weight started creeping back up even though food intake was low and work outs were still on. Long story short, I have to work at hitting 3k calories a day and that’s the bigger struggle.
So current routine I made is based off a large amount of reading here and yrs of feeling how I adapt to specific lifts.
All days include a min of 45min of cardio, biking, running, etc… For brevity I exclude the warm up phase being listed. it’s usually singles and triple reps working up. nomenclature is reps then sets
Monday: Alt A & B
Bench press:
3 x 3
3 x (5,4,3)
3 x (5,4,3)
(A) Bent over row:
4 x 5
(B) DB incline press:
4 x 5
(A) BB close grip press:
4 x 8
(B) Pull ups:
3 x amrap
Tuesday:
BB squat:
3 x 3
3 x (5,4,3)
3 x (5,4,3)
DB squat:
4 x 5
Ham curl:
3 x 10
Wed: light but brutal
Circuit of 5 reps, 4 times, 45 sec rest between sets.
box jumps
hand clap push ups
rocket jumps
pull ups
ball slams
Thur:
BB bench, Heavy singles:
6 x 1 last set should be 95% 1RPM
BB bench:
85% of 1RPM 3 x 5
BB close grip:
75% of 1RPM 3 x 9
BB bench:
75% of 1RPM 3 x amrap
Band rear delt fly:
3 x 15
DB lateral & front raise superset:
3 x 15
Friday: Alt A & B
(A) BB Deadlift:
3 x 3
3 x (5,4,3)
3 x (5,4,3)
3 x 10 @ 80% 1RPM
(B) Trap bar squat:
6 x 3
3 x 8 clusters
3 x amrap at 75%
(A) Goblet squat:
3 x 10
Sissy Squat:
3 x 10
Saturday:
BB strict press:
3 x 3
3 x (5,4,3)
3 x (5,4,3)
Pull ups:
5 x amrap
Band rear delt row:
4 x 10
DB incline row:
4 x 5 pause hold for 2 count at top
Banded reverse fly:
3 x 15