T Nation

Middle Age Health Training

Hello friends,
46 years old, trained for 3 years. When I was young I trained, but stopped when I was 25 years old.
My main goals are to maintain some tone, lose fat and increase some amount of muscle mass. I like strength training, but I like bodybuilding much more. I usually train - training day, rest day.


Is there a question here?? :wink:

Maybe he’s just starting a log?

No question. I saw that the section is for over 35 years old and I posted the topic - the diary here. Am I in the wrong place?
And sorry for my bad English.

I moved the topic to the logs section where it is the right place.

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06.11.2019 г.

Military Press -5х35 kg, 5х42.5 kg, 10х47.5 kg, 5х5х35 kg;
Bicep curl dummbel-5х10;
Chest dip-5х10.

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i might check in on your log once in a while. whats your stats?

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In a sense, what are my maxes or else you have in mind
But here’s more information:
Well, nothing impressive. Squat - 2x220 lb, deadlift - 1x286 lb, military press - 1x138 lb, rows - 1x220 lb, bench press - 1x244 lb. However, I train for pleasure and health and have not applied weight gain schemes. As you can see, I am stronger at the top and squat and deadlift do them because they are useful, but I had no ambition to get very strong there. At the moment, I have decided to do a few cycles of 5/3/1, and at the same time aim to lose at least 20 lb of fat. We’ll see if it works out.

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Добре дошъл и успех ! Това е едно много по-приятно и полезно място.

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Ooo, thanks:-) I see you love it too, and you feel more comfortable here. I’m glad I registered.

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Deadlift-5x45, 55, 70, 75, 85, 10x95, 5x5x75 - /kg/;
Bench press-5x50, 65, 75, 12x85, 5x5x65 - /kg/;
Leg lift from stand-3x15.

Today I had to do only a deadlift, but since I did not train in the past days, and had to collect all four movements in a week, I decided to bench press and tomorrow I would just squat. That’s why I didn’t do the complementary planned moves - a sloping bench with dumbbells and rows with a lever. And I still didn’t feel good recovery at the top.



Squat -5 x 40, 60, 70, 80, 3х3x 90 kg.;
Incline Bench Press -5 х 50, 70, 80, 85, 90 kg.;
Rows with dumbbell -5 х30, 5х 40, 10х 40 kg. on each hand;
Military press -5 х 40, 7х 50, 1х 60 kg.;
Dial in parallel with its own weight /Chins/, 3х3, 3x5. But my personal weight is 110 kg. /242 lb/

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Some workouts I didn’t describe, but I just didn’t have time. I will describe the training from yesterday-26.11.2019

BP in Super Series with pull up with parallel hands- 5х50 + 2, 5х70 + 3, 5х90 + 5, 3х100 + 5, 2х100 + 5.
Military Press in Super Series with Dumbbell row - 12х40 + 5х30, 7х50 + 5х40, 2х60 + 5х47.5.
Squat- 5х60, 5х70, 5х80, 3х90, 2х1х100.

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Squat-5x50, 5x70, 5x80, 2x90, 1x100, 10x60;
Incline BP-10x40, 8x60, 8x70, 10x80;
LAT pulldown-10x60, 2x10x70;
Shoulder presses machine-10x50, 2x10x60;
Machine row-10x80, 10x100, 10x120.

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BP-5x50, 5x70, 1x90, 2x6+4x90 rest pause
Incline BP-5x50, 2x70, 2x6+4x80 rest pause
Military Press-2x6+4x50 rest pause
Lateral raise dumbbell-1x12x10, 1x6+4x15 rest pause
Triceps extenation cable-1x15, 1x6+4 rest pause

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Squat LB-5x50, 3x60, 70, 80, 90, 2x1x100, 10x50;
Chin up-2х5/4/3/2/1 rest pause 15 sek;
Rows-5/4/3/2/1x80, 5/4/3/2/1x90 rest pause 15 sek;
Bicep curl barbell-5/4/3/2/1x30;
Shrug Barbell-1x15x90

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BP-3x50, 60, 70, 80, 90, 3x2x100;
RDL without leaving the bar on the ground-10x50, 70, 80, 6x90, 6x100;
OH press-3x30, 40, 45, 50, 55, 60.

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Zercher squat: 6+4+2x60 rest/pause 15 sec.
Close-grip bench press-6+4+3x85 rest/pause 15 sec.
Dumbbell incline press-10x25 by hand, with 4-5 seconds eccentric phase and lower hold after last repetition.
Dumbbell lateral raise-12x12.5 by hand + 5x3x12.5 every 15 sec.

I finally decided to start this program:

I liked it a lot and I plan to train for a few months because it can be used for fat loss as well. I’ll start it off as a start in 4 workouts a week and if I feel good I can start 5 workouts a week. Time will tell. What are the reviews of the program, has anyone done it for a long time.
Zercher squat doing it for the first time and I’m pretty uncomfortable. Front squats I can’t do either. Can this exercise be replaced by some hacking machine squat or leg press or Smith machine.

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i throw in these sometimes as well, not a staple and not a favorite exercise, but i feel that they are not bad, i also throw in a few andersson squats now and then to get some variation, not that i mentally need variation but i think my body needs it

I usually make a classic squat with a barbell on the back, but the program is designed with a front squat. So that’s why I asked about the best substitute to do it on a machine. My front squat is very uncomfortable. Zercher’s not very good either, he’s kind of straining me in the front of my torso. And if I add more weight in order to load the hips, I will be very tense and uncomfortable.

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RDL-6+4+3x95 rest/pause 15 sec.;
Dumbbell pullover-10x30 slow tempo;
Rear delts machine-1x12 and 5x3 in 15 sec.;
Standing barbell curl-6+4+2x37 rest/pause 15 sec.

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