Approved Log 50 year old - Training Nutrition Log

[the_alcatraz]

What am I eating?

I did note that above about a week or two ago and one of my earlier posts

But honestly, that's one thing I really slack off on tracking and monitoring my nutrition and food. I just don't do that

Yeah, we're primarily shop at whole foods. Eat organic. If I eat meat it's mostly chicken or fish for protein. Eat salads all the time. Big on oatmeal and nuts and fruits

But I don't actually sit down and and pen the paper right down when I'm actually eating everyday. I've never done that. I probably should but it's just nothing I've been doing

You don’t have any meals bro?
How about you start by taking pics of your meals

 

[Zorachus]

Month 3 / Week 3

Wednesday 03-11-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
35lb X 12
35lb X 12
35lb X 12
35lb X 12
35lb X 12

Dumbbell squat 52.5lbs x 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month 5 = slow controlled movement)
65lbs x 12
65lbs x 12
65lbs x 12
65lbs x 12

Dumbbell squat 52.5lbs x 10

T-Bar row 3 x 12 ( up weight month 5 )
92.5lbs x 15
92.5lbs x 15
92.5lbs x 15

Dumbbell squat 52.5lbs x 10

 

[Zorachus]

Month 3

Tuesday 03-12-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

52.5lb Squats X 12
Pushups X 16
Pullups X 8

Rest 2 minutes

52.5lb Squats X 12
Pushups X 16
Pullups X 8

Rest 2 minutes

52.5lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

 

[Zorachus]

Month 3 / Week 3

Friday 03-13-26

OH Press = 1RM = 120lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 80lbs X 5
85% X 3 = 90lbs X 3
95% X 1+ = 105lbs X 1+ 80lbs X 5 immediately ( first set last )

Dips = 4 x 24 ( go up 2 reps next month )
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

 

[MUSTANG_18]

Month 3 / Week 3

Friday 03-13-26

OH Press = 1RM = 120lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 80lbs X 5
85% X 3 = 90lbs X 3
95% X 1+ = 105lbs X 1+ 80lbs X 5 immediately ( first set last )

Dips = 4 x 24 ( go up 2 reps next month )
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

work it

 

[Zorachus]

Month 3 / Week 4

DELOAD

Monday 03-16-26

Bench Press = 1RM = 170lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
DELOAD
3 sets of 5 reps @ 60% = 90lbs

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
DELOAD
60lbs X 10
60lbs X 10
60lbs X 10
60lbs X 10


Dummbell Row - 3 sets X 12 reps ( up weight Month 4 )
DELOAD
35lbs x 12
35lbs x 12
35lbs x 12


Dumbbell overhead triceps extension ( up weight Month 4 )
DELOAD
30lbs x 15
30lbs x 15

 

[Zorachus]

Month 3
DELOAD

Tuesday 03-17-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

 

[Zorachus]

Month 3 / Week 4

DELOAD

Wednesday 03-18-26

Walk the Labs at the park for 30minutes

Meadow Row - 4 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
35lb X 12
35lb X 12
35lb X 12
35lb X 12


Dumbbell squat 55lbs x 10

Bent over Barbbell Rows = 3 X 10 (Up weight next month 5 = slow controlled movement)
65lbs x 12
65lbs x 12
65lbs x 12


Dumbbell squat 55lbs x 10

T-Bar row 2 x 12 ( up weight month 5 )
92.5lbs x 15
92.5lbs x 15


Dumbbell squat 55lbs x 10

 

[Zorachus]

Month 3
DELOAD

Thursday 03-19-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

 

[the_alcatraz]

Month 3 / Week 4

DELOAD

Wednesday 03-18-26

Walk the Labs at the park for 30minutes

Meadow Row - 4 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
35lb X 12
35lb X 12
35lb X 12
35lb X 12


Dumbbell squat 55lbs x 10

Bent over Barbbell Rows = 3 X 10 (Up weight next month 5 = slow controlled movement)
65lbs x 12
65lbs x 12
65lbs x 12


Dumbbell squat 55lbs x 10

T-Bar row 2 x 12 ( up weight month 5 )
92.5lbs x 15
92.5lbs x 15


Dumbbell squat 55lbs x 10

Month 3
DELOAD

Thursday 03-19-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

how are results bro?

 

[Zorachus]

Month 3 / Week 4
DELOAD

Friday 03-20-26

OH Press = 1RM = 120lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5

60% = 65lbs x 5
60% = 65lbs x 5
60% = 65lbs x 5


Dips = 4 x 24 ( go up 2 reps next month )
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

 

[the_alcatraz]

Month 3 / Week 4
DELOAD

Friday 03-20-26

OH Press = 1RM = 120lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5

60% = 65lbs x 5
60% = 65lbs x 5
60% = 65lbs x 5


Dips = 4 x 24 ( go up 2 reps next month )
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

Dumbbell press power bro

 

[Zorachus]

Month 4 / Week 1

Monday 03-23-26

Bench Press = 1RM = 175lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 100lbs X 5
75% X 5 = 120lbs X 5
85% X 5+ = 135lbs X 5+ 100lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 4 sets X 8 reps ( up weight Month 6 )
40lbs x 8
40lbs x 8
40lbs x 8
40lbs x 8

Dumbbell overhead triceps extension ( up weight Month 5 )
30lbs x 17
30lbs x 17
30lbs x 17

 

[the_alcatraz]

Month 4 / Week 1

Monday 03-23-26

Bench Press = 1RM = 175lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 100lbs X 5
75% X 5 = 120lbs X 5
85% X 5+ = 135lbs X 5+ 100lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 4 sets X 8 reps ( up weight Month 6 )
40lbs x 8
40lbs x 8
40lbs x 8
40lbs x 8

Dumbbell overhead triceps extension ( up weight Month 5 )
30lbs x 17
30lbs x 17
30lbs x 17

How are the gains bro?

 

[Zorachus]

How are the gains bro?

I'm adding weight to the bar month after month, but don't really look any bigger or different.

 

[Zorachus]

Month 4

Tuesday 03-24-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

 

[the_alcatraz]

I'm adding weight to the bar month after month, but don't really look any bigger or different.

You not eating enough bro

 

[the_alcatraz]

Month 4

Tuesday 03-24-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

Cardio and squats boom bro

 

[koba]

Month 4

Tuesday 03-24-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

I'm 50 years old too brother
Following your log now

 

[Zorachus]

It's funny. I asked my beautiful wife ( she looks like Christina from Traveling Hoppy ) If you know who that is?

I said does it look like I work out? Be honest when you look at me not at your husband but do I look like a guy that works out?

She llaughed, like yeah absolutely. She was panning my stomach and she's like man. That's rock hard and I don't have a six pack whatsoever. Nothing like that. I'm more trim and slim like a mountain biker/ cyclist that lifts weights.

I've always been overall thin skinny as a teenager but definitely thicker as I've gotten older.

But yeah, I think I need to add more protein to my diet even though I eat a ton of chicken and fish. I need to add protein powder again. I haven't done that in a while

But I also don't want to get chubby or extra weight

 

[the_alcatraz]

It's funny. I asked my beautiful wife ( she looks like Christina from Traveling Hoppy ) If you know who that is?

I said does it look like I work out? Be honest when you look at me not at your husband but do I look like a guy that works out?

She llaughed, like yeah absolutely. She was panning my stomach and she's like man. That's rock hard and I don't have a six pack whatsoever. Nothing like that. I'm more trim and slim like a mountain biker/ cyclist that lifts weights.

I've always been overall thin skinny as a teenager but definitely thicker as I've gotten older.

But yeah, I think I need to add more protein to my diet even though I eat a ton of chicken and fish. I need to add protein powder again. I haven't done that in a while

But I also don't want to get chubby or extra weight

If your woman likes you training bro double up
U gotta up protein first

 

[Zorachus]

Way off topic, But was funny. I'm working out in my basement gym. My wife comes down to tell me she's going to take a shower and then flashes me ( . Y . ) LOL

 

[the_alcatraz]

Way off topic, But was funny. I'm working out in my basement gym. My wife comes down to tell me she's going to take a shower and then flashes me ( . Y . ) LOL

You know it bro
Pics?

 

[Zorachus]

Month 4 / Week 1

Wednesday 03-25-26

Walk the Labs at the park for 30minutes

Meadow Row - 4 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
40lb X 8
40lb X 8
40lb X 8
40lb X 8

Dumbbell squat 55lbs x 10

Bent over Barbbell Rows = 3 X 10 (Up weight next month 5 = slow controlled movement)
70lbs x 8
70lbs x 8
70lbs x 8

Dumbbell squat 55lbs x 10

T-Bar row 2 x 12 ( up weight month 5 )
95lbs x 12
95lbs x 12

Dumbbell squat 55lbs x 10

 

[the_alcatraz]

Month 4 / Week 1

Wednesday 03-25-26

Walk the Labs at the park for 30minutes

Meadow Row - 4 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
40lb X 8
40lb X 8
40lb X 8
40lb X 8

Dumbbell squat 55lbs x 10

Bent over Barbbell Rows = 3 X 10 (Up weight next month 5 = slow controlled movement)
70lbs x 8
70lbs x 8
70lbs x 8

Dumbbell squat 55lbs x 10

T-Bar row 2 x 12 ( up weight month 5 )
95lbs x 12
95lbs x 12

Dumbbell squat 55lbs x 10

squats hella good get to 5 sets though

 

[Zorachus]

Month 4

Thursday 03-26-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 10
35lbs X 8
40lbs X 6 + 30lbs X 6

 

[Zorachus]

Month 4 / Week 1

Friday 03-27-26

OH Press = 1RM = 125lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 75lbs X 5
75% X 5 = 85lbs X 5
85% X 5+ = 95lbs X 5+ 75lbs X 5 immediately ( first set last )

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Dips = 3 x 26 ( go up 2 reps next month )
Dips X 26 reps
Dips X 26 reps
Dips X 26 reps

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

 

[the_alcatraz]

Month 4 / Week 1

Friday 03-27-26

OH Press = 1RM = 125lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 75lbs X 5
75% X 5 = 85lbs X 5
85% X 5+ = 95lbs X 5+ 75lbs X 5 immediately ( first set last )

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Dips = 3 x 26 ( go up 2 reps next month )
Dips X 26 reps
Dips X 26 reps
Dips X 26 reps

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

Can u do 2 sets chins?

 

[Grumpy1]

Some good consistent workouts including a decent amount of cardio

 

[Zorachus]

Month 4 / Week 2

Monday 03-30-26

Bench Press = 1RM = 175lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
70% X 3 = 110lbs X 3
80% X 3 = 125lbs X 3
90% X 3+ = 140lbs X 3+ 110lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 3 sets X 8 reps ( up weight Month 6 )
40lbs x 8
40lbs x 8
40lbs x 8

Dumbbell overhead triceps extension ( up weight Month 5 )
30lbs x 17
30lbs x 17

 

[the_alcatraz]

Month 4 / Week 2

Monday 03-30-26

Bench Press = 1RM = 175lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
70% X 3 = 110lbs X 3
80% X 3 = 125lbs X 3
90% X 3+ = 140lbs X 3+ 110lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 3 sets X 8 reps ( up weight Month 6 )
40lbs x 8
40lbs x 8
40lbs x 8

Dumbbell overhead triceps extension ( up weight Month 5 )
30lbs x 17
30lbs x 17

Pump hard bro

 

[Grumpy1]

Nice session man

 

[Zorachus]

Month 4

Tuesday 03-31-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

 

[the_alcatraz]

Month 4

Tuesday 03-31-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

A lot of squats your legs mass bro

 

[Zorachus]

Month 4 / Week 2

Wednesday 04-01-26

Walk the Labs at the park for 30minutes

Meadow Row - 4 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
40lb X 8
40lb X 8
40lb X 8
40lb X 8

Dumbbell squat 55lbs x 10

Bent over Barbbell Rows = 3 X 10 (Up weight next month 5 = slow controlled movement)
70lbs x 8
70lbs x 8
70lbs x 8

Dumbbell squat 55lbs x 10

T-Bar row 2 x 12 ( up weight month 5 )
95lbs x 12
95lbs x 12

Dumbbell squat 55lbs x 10

 

[the_alcatraz]

Month 4 / Week 2

Wednesday 04-01-26

Walk the Labs at the park for 30minutes

Meadow Row - 4 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
40lb X 8
40lb X 8
40lb X 8
40lb X 8

Dumbbell squat 55lbs x 10

Bent over Barbbell Rows = 3 X 10 (Up weight next month 5 = slow controlled movement)
70lbs x 8
70lbs x 8
70lbs x 8

Dumbbell squat 55lbs x 10

T-Bar row 2 x 12 ( up weight month 5 )
95lbs x 12
95lbs x 12

Dumbbell squat 55lbs x 10

train hard bro

 

[Zorachus]

Month 4

Thursday 04-02-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 10
35lbs X 8
40lbs X 6 + 30lbs X 6

 

[Zorachus]

Month 4 / Week 2

Friday 04-03-26

OH Press = 1RM = 125lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
70% X 3 = 80lbs X 3
80% X 3 = 90lbs X 3
90% X 3+ = 100lbs X 3+ 80lbs X 5 immediately ( first set last )

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Dips = 3 x 26 ( go up 2 reps next month )
Dips X 26 reps
Dips X 26 reps
Dips X 26 reps

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

 

[the_alcatraz]

b

Month 4 / Week 2

Friday 04-03-26

OH Press = 1RM = 125lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
70% X 3 = 80lbs X 3
80% X 3 = 90lbs X 3
90% X 3+ = 100lbs X 3+ 80lbs X 5 immediately ( first set last )

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Dips = 3 x 26 ( go up 2 reps next month )
Dips X 26 reps
Dips X 26 reps
Dips X 26 reps

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

build it up

 

[Zorachus]

Month 4 / Week 3

Monday 04-06-26

Bench Press = 1RM = 175lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 120lbs X 5
85% X 3 = 135lbs X 3
95% X 1+ = 150lbs X 1+ 120lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 3 sets X 8 reps ( up weight Month 6 )
40lbs x 8
40lbs x 8
40lbs x 8

Dumbbell overhead triceps extension ( up weight Month 5 )
30lbs x 17
30lbs x 17

 

[the_alcatraz]

Month 4 / Week 3

Monday 04-06-26

Bench Press = 1RM = 175lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 120lbs X 5
85% X 3 = 135lbs X 3
95% X 1+ = 150lbs X 1+ 120lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 3 sets X 8 reps ( up weight Month 6 )
40lbs x 8
40lbs x 8
40lbs x 8

Dumbbell overhead triceps extension ( up weight Month 5 )
30lbs x 17
30lbs x 17

Legend bro

 

[Zorachus]

Month 4

Tuesday 04-07-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 10
35lbs X 8
40lbs X 6 + 30lbs X 6

 

[Zorachus]

Month 4 / Week 3

Wednesday 04-08-26

Walk the Labs at the park for 30minutes

Meadow Row - 4 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
40lb X 8
40lb X 8
40lb X 8
40lb X 8

Dumbbell squat 55lbs x 10

Bent over Barbbell Rows = 3 X 10 (Up weight next month 5 = slow controlled movement)
70lbs x 8
70lbs x 8
70lbs x 8

Dumbbell squat 55lbs x 10

T-Bar row 2 x 12 ( up weight month 5 )
95lbs x 12
95lbs x 12

Dumbbell squat 55lbs x 10

 

[Zorachus]

Month 4

Thursday 04-09-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 10
35lbs X 8
40lbs X 6 + 30lbs X 6

 

[Zorachus]

Month 4 / Week 3

Friday 04-10-26

OH Press = 1RM = 125lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 85lbs X 5
85% X 3 = 95lbs X 3
95% X 1+ = 105lbs X 1+ 85lbs X 5 immediately ( first set last )

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Dips = 3 x 26 ( go up 2 reps next month )
Dips X 26 reps
Dips X 26 reps
Dips X 26 reps

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

 

[Zorachus]

Month 4 / Week 4

DELOAD

Monday 04-13-26

Bench Press = 1RM = 175lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 3 sets X 8 reps ( up weight Month 6 )
40lbs x 8
40lbs x 8
40lbs x 8

Dumbbell overhead triceps extension ( up weight Month 5 )
30lbs x 17
30lbs x 17

 

[the_alcatraz]

Month 4 / Week 4

DELOAD

Monday 04-13-26

Bench Press = 1RM = 175lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 3 sets X 8 reps ( up weight Month 6 )
40lbs x 8
40lbs x 8
40lbs x 8

Dumbbell overhead triceps extension ( up weight Month 5 )
30lbs x 17
30lbs x 17

you can go highe ron the bench easy

 

[Zorachus]

Month 5

Tuesday 04-14-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

30lb Squats X 12
Pushups X 12
Pullups X 6

Rest 2 minutes

30lb Squats X 12
Pushups X 12
Pullups X 6

Rest 2 minutes

30lb Squats X 12
Pushups X 12
Pullups X 6

 

[Zorachus]

Month 4 / Week 4

DELOAD

Wednesday 04-15-26

Walk the Labs at the park for 30minutes

Meadow Row - 4 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
40lb X 8
40lb X 8
40lb X 8
40lb X 8

Dumbbell squat 30lbs x 10

Bent over Barbbell Rows = 3 X 10 (Up weight next month 5 = slow controlled movement)
70lbs x 8
70lbs x 8
70lbs x 8

Dumbbell squat 30lbs x 10

T-Bar row 2 x 12 ( up weight month 5 )
95lbs x 12
95lbs x 12

Dumbbell squat 30lbs x 10

 

[Zorachus]

Month 5

Thursday 04-16-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

30lb Squats X 12
Pushups X 12
Pullups X 6

Rest 2 minutes

30lb Squats X 12
Pushups X 12
Pullups X 6

Rest 2 minutes

30lb Squats X 12
Pushups X 12
Pullups X 6

 

[Zorachus]

Month 4 / Week 4

DELOAD

Friday 04-17-26

OH Press = 1RM = 125lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 5
60% = 70lbs x 5
60% = 70lbs x 5
Rest for 2 minutes


Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Dips = 3 x 26 ( go up 2 reps next month )
Dips X 26 reps
Dips X 26 reps
Dips X 26 reps

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

 

[Zorachus]

Month 5 / Week 1

Monday 04-20-26

Bench Press = 1RM = 180lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Rest 2 minutes

65% @ 105lbs X 5reps
75% @ 120lbs X 5reps
85% @ 140lbs X 5reps + first set last = 5reps X 105lbs

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 3 sets X 10 reps ( up weight Month 6 )
40lbs x 10
40lbs x 10
40lbs x 10

Dumbbell overhead triceps extension ( up weight Month 5 )
35lbs x 15
35lbs x 15

 

[Zorachus]

Month 5

Tuesday 04-21-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)
Pushups X 12
Pullups X 6

Rest 2 minutes

Pushups X 12
Pullups X 6

Rest 2 minutes
Pushups X 12
Pullups X 6

 

[Zorachus]

Month 5 / Week 1

Wednesday 04-22-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 6 )
(next month add 5lbs)
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month 6 = slow controlled movement)
70lbs x 10
70lbs x 10
70lbs x 10
70lbs X 10

T-Bar row 3 x 12 ( up weight month 6 )
95lbs x 12
95lbs x 12
95lbs X 12

 

[the_alcatraz]

Month 5 / Week 1

Wednesday 04-22-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 6 )
(next month add 5lbs)
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month 6 = slow controlled movement)
70lbs x 10
70lbs x 10
70lbs x 10
70lbs X 10

T-Bar row 3 x 12 ( up weight month 6 )
95lbs x 12
95lbs x 12
95lbs X 12

always good training bro

 

[Zorachus]

Month 5 / Week 1

Friday 04-24-26

OH Press = 1RM = 130lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 75lbs X 5
75% X 5 = 90lbs X 5
85% X 5+ = 100lbs X 5+ 75lbs X 5 immediately ( first set last )

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Dips = 3 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Chin-ups = 2 X 6 ( increase 1 rep each cycle )
6 reps
6 reps

 

[Zorachus]

Month 5 / Week 2

Monday 04-27-26

Bench Press = 1RM = 180lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Rest 2 minutes

70% @ 115lbs X 3reps
80% @ 130lbs X 3reps
90% @ 145lbs X 3reps + first set last = 5reps X 115lbs

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 3 sets X 10 reps ( up weight Month 6 )
40lbs x 10
40lbs x 10
40lbs x 10

Dumbbell overhead triceps extension ( up weight Month 5 )
35lbs x 15
35lbs x 15

 

[Zorachus]

Month 5

Tuesday 04-28-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

Pushups X 12
Pullups X 6

Rest 2 minutes

Pushups X 12
Pullups X 6

Rest 2 minutes

Pushups X 12
Pullups X 6

 

[Zorachus]

Month 5 / Week 3

Wednesday 04-29-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 6 )
(next month add 5lbs)
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month 6 = slow controlled movement)
70lbs x 10
70lbs x 10
70lbs x 10
70lbs X 10

T-Bar row 3 x 12 ( up weight month 6 )
95lbs x 12
95lbs x 12
95lbs X 12

 

[Zorachus]

Month 5

Thursday 04-30-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

Pushups X 12
Pullups X 6

Rest 2 minutes

Pushups X 12
Pullups X 6

Rest 2 minutes

Pushups X 12
Pullups X 6

 

[Zorachus]

Month 5 / Week 2

Friday 05-01-26

OH Press = 1RM = 130lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
70% X 3 = 80lbs X 3
80% X 3 = 95lbs X 3
90% X 3+ = 105lbs X 3+ 80lbs X 5 immediately ( first set last )

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Dips = 3 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Chin-ups = 2 X 6 ( increase 1 rep each cycle )
6 reps
6 reps

 

[Zorachus]

Month 5 / Week 3

Monday 05-04-26

Bench Press = 1RM = 180lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Rest 2 minutes

75% @ 120lbs X 5reps
85% @ 140lbs X 3reps
95% @ 155lbs X 1reps + first set last = 5reps X 120lbs

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 3 sets X 10 reps ( up weight Month 6 )
40lbs x 10
40lbs x 10
40lbs x 10

Dumbbell overhead triceps extension ( up weight Month 5 )
35lbs x 15
35lbs x 15

 

[koba]

Month 5 / Week 3

Monday 05-04-26

Bench Press = 1RM = 180lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Rest 2 minutes

75% @ 120lbs X 5reps
85% @ 140lbs X 3reps
95% @ 155lbs X 1reps + first set last = 5reps X 120lbs

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 3 sets X 10 reps ( up weight Month 6 )
40lbs x 10
40lbs x 10
40lbs x 10

Dumbbell overhead triceps extension ( up weight Month 5 )
35lbs x 15
35lbs x 15

Strong Workout Brother! ️

@abolone
@Allupfromhere
@ChewedSleek
@gar71
@Grumpy1
@MUSTANG_18
@pigsy
@Ratatata
@the_alcatraz

 

[abolone]

Working hard bro!
Month 5
Lets goooo

 

[ChewedSleek]

Month 5 / Week 3

Monday 05-04-26

Bench Press = 1RM = 180lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Rest 2 minutes

75% @ 120lbs X 5reps
85% @ 140lbs X 3reps
95% @ 155lbs X 1reps + first set last = 5reps X 120lbs

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Dummbell Row - 3 sets X 10 reps ( up weight Month 6 )
40lbs x 10
40lbs x 10
40lbs x 10

Dumbbell overhead triceps extension ( up weight Month 5 )
35lbs x 15
35lbs x 15

Killin’ it, brother! Great workout.

 

[Grumpy1]

Smashing it out man well done

 

[Zorachus]

Yeah well this all came to a pause. Picked up a nasty cold / flu bug with a fever, aches and chills and sore throat, bad headache.

No working out for awhile, until at least the fever is and chills are gone.

 

[koba]

Yeah well this all came to a pause. Picked up a nasty cold / flu bug with a fever, aches and chills and sore throat, bad headache.

No working out for awhile, until at least the fever is and chills are gone.

Hope you feel better soon brother

 

[Zorachus]

Thanks for the well wishes, much appreciated. Really thank you

This bug has kicked my booty, still today with that deep bubbly couch and ears feels like I'm underwater, but no fever or anything no sore throat, just a bad sinus cold now.

 

[Zorachus]

I did a mini nothing workout, even though I have zero energy and zapped of strength, I felt compelled to move.

30 minute walk with the dogs, but man I was walking slow and tired
1 set of 12 push-ups
1 set of 6 pull-ups
1 set of 12 squats with a 25lb dumbbell

 

[koba]

Thanks for the well wishes, much appreciated. Really thank you

This bug has kicked my booty, still today with that deep bubbly couch and ears feels like I'm underwater, but no fever or anything no sore throat, just a bad sinus cold now.

That's a horrible feeling that crackly chest & the sinuses maybe it's a good thing that you came down with something early this winter to build up your immunity.
I'm pretty sure that colds & flu's this winter with such a quick drop in temperature that we are experiencing, we are going to be in for a big season for it

 

[koba]

I did a mini nothing workout, even though I have zero energy and zapped of strength, I felt compelled to move.

30 minute walk with the dogs, but man I was walking slow and tired
1 set of 12 push-ups
1 set of 6 pull-ups
1 set of 12 squats with a 25lb dumbbell

Better than nothing at all brother! & best listen to when your body gives you the green light to start training hard again when you recover your strength back

 

[Zorachus]

Tuesday 05-12-26

Still bad sinus cold now, coughing and tired

30 minute walk with the dogs, but man I was walking slow and tired
2 sets of 12 push-ups
2 sets of 6 pull-ups
2 sets of 12 squats with a 25lb dumbbell

 

[Zorachus]

Wednesday 05-13-26

Same sinus cold now, coughing and little energy

30 minute walk with the dogs, but man I was walking slow and tired
3 sets of 12 push-ups
3 sets of 6 pull-ups
3 sets of 12 squats with a 25lb dumbbell

 

[Zorachus]

Barely better, but a little better at least, gonna force myself to do a DELOAD

Month 5 / Week 4

DELOAD

Monday 05-14-26

Bench Press = 1RM = 180lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 5
Rest 2 minutes

60% = 100lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

 

[koba]

Barely better, but a little better at least, gonna force myself to do a DELOAD

Month 5 / Week 4

DELOAD

Monday 05-14-26

Bench Press = 1RM = 180lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 5
Rest 2 minutes

60% = 100lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
65lbs X 10
65lbs X 10
65lbs X 10
65lbs X 10

Pushing some good weights! there brother considering how bad this flu has knocked you around.
Have you considered that you might have a lingering sinus infection now?
They can be super hard to kick without some antibiotics to take it out

 

[Zorachus]

Pushing some good weights! there brother considering how bad this flu has knocked you around.
Have you considered that you might have a lingering sinus infection now?
They can be super hard to kick without some antibiotics to take it out

Been to the Doctor twice in the past week, both times said it was viral, and can't prescribe antibiotics

Went on Tuesday, Doc said this can last 2 to 3 weeks, it's been out 10+ days now. And I feel SLIGHTLY better, but not a lot better yet.

 

[Zorachus]

Friday 05-15-26

30 minute walk with the dogs, but man I was walking slow and tired
3 sets of 12 push-ups
3 sets of 6 pull-ups
3 sets of 12 squats with a 25lb dumbbell