I posted this in the over-35 forum as well, but thought it might get a more rapid response here.
I’m brand new to the forum. But have lurked for a while.
I’d like to solicit your advice on ways I can improve my size and overall appearance and try to stay injury free in the process.
I am 35 years old. I used to lift a lot through high school and college but was never enormous. My training fell into sporadic bursts through my 20s, mostly around my single life. Then I got married and work became taxing and I stopped going so often.
In October of 2007, I started going back to the gym. This is the result of doing something physical ~50% of the time since then.
I am a pretty busy professional guy so I have to work out early in the morning or at night and my schedule get thrown off a little by travel and by entertainment.
The basic exercises I do are as follows:
Dumbells: incline bench, military press, flat bench, shrugs
Barbells: Curls, upward rows
Body weight: Dips (assisted), crunches, decline sit-ups, medicine ball twists
Machines: tricep extension, seated rows, lat pulls, reverse fly
I don’t get enough cardio and my diet could be better. My joints are a problem, but I try to run 2-3 times a week doing interval work on the treadmill: 5 min jog, 5 min sprint, 1 min walk, 5 min jog, 5 min sprint. The jogs are about 7.5 mph and the sprint is about 9.2 mph.
I don’t do the big power lifts I used to do back when I was playing football: cleans, squats, deadlifts. I know some guys swear by these, but in all honesty, my goals are about vanity. I’d just like to look better and if getting stronger comes as part of the package, great.
Any advice you can offer would be welcome. Thanks in advance for your help.