Hi, I'm 50 5'9" in Feb. I weighed in at 265 I'm now down to 220. I started with Cardio and got bored eventually I started lifting. I have had great results but realize that I lack the knowledge for proper nutrition. So I just bought the Precision/Nutrition plan. I'm hoping to get the nutrition aspect of my life under control.
I have also purchased Surge and Metabolic Drive and Flame Out to start supplementing my diet. I have spent a lot of time reading the Berardi papers, and I now realize why wake up at 3 in the morning starved out of my mind! I need to get the diet/nutrition thing under control. Below I have listed some notes on why I do what I do, also listed is a “tentative” schedule and what routines I do. Below that are my actual weight routines.
I know this a long post but I would be interested in hearing suggestions on how I can improve my routines. I’m not looking to bulk at this time I would rather define and cut thats why I’m interested in getting my nutrition under control. I could not get my routines to display correctly from the spreadsheet so the numbers are in “REPS” “SETS” “WEIGHTS” order.
Thanks in advance for the help.
Shive
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my weights are light I workout from 10:00pm to 12am can’t find a reliable partner for that time slot!
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I tore my left bicep off at the elbow and had to have it surgically repaired thats why I keep my weight light on my arm routines.
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Morning Cardio is riding a Mountain Bike rigged on a trainer for thirty minute keeping my heart rate between 130-140.
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Before I start my weight routines I ride a stationary bike keeping my heart rate between 135-145 for 5 minutes.
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In a feeble attempt to create muscle confusion I reverse my weights each week light to heavy and then heavy to light.
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I take 1 day OFF a week.
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I just started shoulders thats why I do them twice a week, 3 weeks ago I did not have any shoulder definition everything looked like 1 big bicep. I now have shoulder def that actually helps define both my tri’s and bi’s so I’ll continue to emphasize the workouts until I’m satisfied.
SCHEDULE
Monday: Morning Cardio Workouts:CORE-1/ ARMS
Tuesday: Morning Cardio Workouts:CORE-2/LEGS/SHOULDERS
Wednesday: Morning Cardio Workouts:CORE-1/CHEST
Thursday:Morning Cardio Workouts:CORE-2/BACK-LATS/SHOULDERS
Friday: Morning Cardio
Saturday: OFF
Sunday: START OVER
ROUTINES
ARMS
DUMBELL CURLS
12 1 40#
12 1 35#
12 1 30#
SKULL CRUSHERS
12 1 40#
12 1 35#
12 1 30#
2 HANDED HAMMERS
12 1 40#
12 1 35#
12 1 30#
TRI-PULL DOWNS
12 1 130#
12 1 120#
12 1 110#
STANDING PREACHER
10 60#
10 50#
10 40#
LEGS
LEGPRESS
12 1 400#
12 1 380#
12 1 360#
CALF RAISES
12 1 400#
12 1 380#
12 1 360#
QUAD EXTENSIONS
12 1 140#
12 1 130#
12 1 120#
HAMMY CURLS
12 1 120#
12 1 110#
12 1 100#
SHOULDERS
STANDING LATERAL RAISES
15 1 15#
10 1 15#
5 1 15#
IRON CROSSES (DOWN)
15 1 15#
10 1 15#
5 1 15#
IRON CROSSES (UP)
15 1 15#
10 1 15#
5 1 15#
ROTATOR FLIPS
15 1 15#
10 1 15#
5 1 15#
STANDING ROWS
12 1 60#
12 1 50#
12 1 40#
CABLE CROSSOVER PULLDOWNS
12 1 60#
12 1 55#
12 1 50#
CHEST
BENCH (FLAT)
12 1 180#
12 1 160#
12 1 140#
BENCH (DECLINE)
12 1 180#
12 1 160#
12 1 140#
BENCH (INCLINE)
12 1 100#
12 1 80#
12 1 60#
DUMBELL FLYS
12 1 40#
12 1 35#
12 1 30#
INCLINE DUMBELL PRESSES
12 1 40#
12 1 35#
12 1 30#
PEC/DEC/FLY MACHINE
12 1 120#
12 1 110#
12 1 100#
BACK/ LATS
ASSISTED PULL UPS
10 1 10
10 1 12
10 1 14
ROWING MACHINE (CLOSE GRIP)
10 1 160#
10 1 150#
10 1 140#
ROWING MACHINE (WIDE GRIP)
10 1 160#
10 1 150#
10 1 140#
LAT PULL DOWNS (WIDE GRIP)
10 1 120#
10 1 110#
10 1 100#
LAT PULL DOWNS (CLOSE GRIP)
10 1 120#
10 1 110#
10 1 100#
BARBELL PULLOVERS (WIDE GRIP)
10 1 60#
10 1 50#
10 1 40#
BARBELL PULLOVERS (CLOSE GRIP)
10 1 60#
10 1 50#
10 1 40#
CORE-1
CRUNCHES
35 1 WIPERS
35 1 REGULAR
35 1 JACK KNIFES
BACK EXTENSIONS
12 3 25#
LEFT SIDE EXTENSIONS
12 3 25#
RIGHT SIDE EXTENSIONS
12 3 25#
LEG RAISES
12 3 N/A
PULL DOWN CRUNCHES
12 1 140#
12 1 150#
12 1 160#
BROOM STICKS
12 3 N/A
CORE-2
CRUNCHES
35 1 WIPERS
35 1 REGULAR
35 1 JACK KNIFES
WIPERS 12 3 140
HANGING KNEE RAISES
12 3 N/A
DECLINE SET UPS
12 3 N/A