T Nation

My Routines & My Life, Suggestions?

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

  1. my weights are light I workout from 10:00pm to 12am can’t find a reliable partner for that time slot!

  2. 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.

  3. Morning Cardio is riding a Mountain Bike rigged on a trainer for thirty minute keeping my heart rate between 130-140.

  4. Before I start my weight routines I ride a stationary bike keeping my heart rate between 135-145 for 5 minutes.

  5. In a feeble attempt to create muscle confusion I reverse my weights each week light to heavy and then heavy to light.

  6. I take 1 day OFF a week.

  7. 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

Hello Shive, welcome to the forum. Congratulations on your weight loss! That’s a heck of an impressive list of exercises. How long ago did you rupture the biceps tendon? There’s a couple guys here who’ve had the same injury, me included.

Unless that injury is still healing, I wouldn’t be afraid to push up the weights. Ya gotta move some weight, if you want to put on some muscle. Whether your looking to tone yourself up or strength training as a powerlifter. You should be able to find what you’re looking for here with regards to diet help.

I would preach, whole grains and beans, meat protein with a whey protein supplement, fresh fruits and veggies, and finally, refined sugar is BAD. :slight_smile: Check the article archives, there’s tons of great stuff in there.

Thanks DaddyZ for the reply. It’s been about 2 years since I ruptured the Biceps tendon in a motorcycle accident. I did a lot of other damage and it’s taken awhile to get totally comfortable with things. I know your right about heavier weights…but man I never want to go through that again.

It might be that I had a lot things healing at the same time…but it was a very bad time in my life! It was over a year before my arm quit hurting. But I’m excited to be back…I got big pretty quickly even with the lower weights. Thanks again for the response!

Shive

I’d get bored in a hurry doing just 12 rep sets. On the major exercises I would suggest you at least move up the weight and do 5-8 reps, as long as it doesn’t cause joint/tendon pain. I know you want to lose weight primarily, but lower reps enable you to increase intensity which helps both muscle growth and metabolism.