Help the aged - dod's log

dod

dod

dod

Soldato
Joined
31 Oct 2002
Posts
4,207
Location
Inverness
reckon I could play :)

Age: 49
experience: just over a year
weight: about 83kg
height: about 5' 11"
lifts:
DL 130
Bench 75
Squat 110

Sedentary job, office based, reasonably active at the weekends.

Aims: Main aim would be to reduce body fat percentage. I'd guess I'm at least 20% at the moment. I'm not "fat" but there is a bit of a gut there. Having said that I'm about a stone down on what I was a year ago :)

Targets: DL 150, Bench 100, Squat 130: I'd like to do that by June next year

Diet: Not bad, we never eat processed food, always cooked fresh. Probably high on the carbs as my wifes a big fan of pasta, and not wholemeal either :|.

Activity: currently back to 3/4 sessions a week, fairly normal 3 day split with chest/back/legs. Usually followed by 20 minutes or so of cardio.

Help needed: Probably heaps :( I realise it's more difficult as you get older to increase the weights and I have a weak back due to a ruptured disk about 7 years ago. Having said that I'm patient enough to accept small gains.

Lets see how it goes :)
 
Assuming you have a balanced, appropriate and healthy diet, you are one of the few demographics that actually show direct benefit from protein supplementation (I.e. shakes).

If your back is weak, then you will need to make sure you have good form in the squat and DL, but otherwise go nuts (to a degree, anyway).

What is your routine at present?
 
What's your routine? No reason you couldn't see those goals and more by your target date, even at your weight :)
 
Routine is a three day split, back, legs, chest.

Last back day went
DL
10X60
10X90
3X8X110

3X10X60 BOR
5X5X40 OHP
3x10x50 Lat pull downs immediately followed by seated rows on same machine
2X10X30 single arm BOR
3X10X42(I think) face pulls
3X10X40 incline row these

I suck at wide grip pull ups, maybe three with a full range of motion.

Chest tonight so I'll post that later. Focussed mainly on dumbells as I don't usually have a spotter for the bench. Legs is generally squats followed by extensions and I've recently started adding the leg press machine as well.

Chest and back days I'll do about 20 mins cardio, legs days I'll do 10 minutes before hand as a warm up.

Diet is normally pretty good, fresh meat, fish, veg. Not keen on eggs unfortunately. Don't drink through the week at all and not too much at the weekend, maybe a couple of glasses of wine. Weekly treat is an indian carry out. Started keeping a note of cals lately and I've normally only been taking in about 1800/1900 but haven't counted the wine in that :) I do take protein shakes, normally right after exercise.

Yesterday was different
total of about 2900 which wasn't that difficult really.
Carbs 228
Protein 176
Fat 143 Full breakfast and half a tub of greek yoghurt might have caused that :)
 
Chest and Tri's

All dumbell
10X18
10X20
10X25
3X8X30 best I've done to date and it actually felt fairly easy until the middle of the last set :)
then did 3X10X25 and 3X10X20 for volume

shoulder press with db

1X10X16
2X10X18

Tris
6X10X46 3 sets with the rope, 3 with a bar.

20 mins cardio split between treadmill and bike.
 
Cheap and quick answer is reduce the carbs, up the fat, and drop your overall calorie count.

Then, rachet up the cardio to something like High Intensity Interval Trainng, because it just oesn't burn enough calories in 20 minutes for... Well, anythng.

I would also suggest stripping back your routine as your last back day seemed to have a bucketload of what are very good individual exercises, but would impinge on you giving each muscle group the beatings they yearn for.

I would say back couLd be restricted to dead lifts, BORs/dumbbell rows, wide grip chins (because they are real men's chinups... ;) ), and that's it. However, just by cutting back to those, you should be able to crank the weight, burning more and looking more impressive...

Put it this way: if you come out of a heavy dead lift and BOR session and DO NOT feel like you've been hit by a train, you're not trying hard enough. :D
 
Legs, first time properly in about three months due to back issues so a mild session to get going again :)

Squats
2X10X60
3X10X80

Leg extrensions
2X10X70
3X10X90
1X10X100

Hamstring curls
2X10X40
3x10X50
1X10X60

Seated leg press
1X10X80
1X10X120
2X10X160
1X10X180

Feeling the back again though :(
 
You just did 50 squats! Even at low load, you're going to fatigue and potentially suffer from poor form.

One thing I might suggest is switching to front squats, as these should stress your legs more than back muscles, which is why people an front squat less than back squat. :)

Secondly, post a video of your squat form in the FOrm thread for some good feedback!
 
That's a good point thanks, I'll try them next week, never done them before. Backs not too bad today so don't think it's serious. Legs on the other hand..........
 
Principle is similar, but a front squat will require you to really keep you shoulders back and elbows up to make sure your torso stays solid and upright.

Stick to just the bar until you feel comfortable with the movement... I'll try to find a link to a decent vid.

Good that the legs are feeling it, too!

Here is te link:
 
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chest last night:
Much the same as last time except for repping 32.5 db's which is a first and gets me onto the big boys dumbbell rack :p. Another first was hitting 20 on the seated shoulder press although only managed 8 reps rather than the 10 I was looking for.

Total of 5.5T on chest, some doms but not as bad as I was expecting.
 
Back day, after being away all week without access to a gym. Decent hotel though so diet was okay.

Pull ups
2 +2 I suck at these :o

Deads
lower back isn't right again 3X12 X60

BOR's
3X10X60

Hang cleans
3X8X45

Incline rows
3X10X60

Lat pull downs
3X10X59
supersetted with the same of seated rows

Dumbell rows
3X8X30
 
Looking at your lifts, BOR seems a little out of proportion to me. I'm by no means an expert so feel free to shoot me down like the skinny, weak runt I am, but 60kgx10 BOR seems a bit high compared to the rest? Wondering if your form is right for these, or you've just got some major BOR skills.
 
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Zefan said:
Looking at your lifts, BOR seems a little out of proportion to me. I'm by no means an expert so feel free to shoot me down like the skinny, weak runt I am, but 60kgx10 BOR seems a bit high compared to the rest? Wondering if your form is right for these, or you've just got some major BOR skills.
Click to expand...

No idea, it is what it is :confused:
 
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