I’m 53, 5’10", 225 lb. Comination meso/endomorph. I’ve been lifting pretty steadily for 2 years after several years of on/off training. Current plan is 3 days/week, 1.5 hours per workout, 4 sets/major body part, 6-10 reps per set. Working in gym with free weights, Nautilus, cables.
arm - 17"
thight - 27"
db bench 8x100
incline leg press 8x750
alt db curl 8x45
lying tri extension 8x80
dip - 8xBW+25
I alternate exercies every workout:
chest - flat /incline/decline/db
legs - squat/incline leg press/hack
back - pulldown to front/low row/Hammer row/db row
delt - smith behind neck/lateral/bent lateral
tri - lying ext/pushdown/behind head cable/dip
bi - straight curl/alt db/ex curl/incline db
Supplements - whey protein and ethyl-ester creatine. [AlphaMale seemed not to help much.]
My son (21) has been lifting for several years - placed in top 6 at a fairly large regional bb show. Hardest worker I’ve ever seen in the gym. He says I’m sandbagging - suggests one part/workout - 5 workouts/week. I think that might be overtraining for my age & recovery.
Suggestions/advice? Your help is greatly appreciated. I’d like to break a 300 bench.