Recent content by Zorachus

Month 1 Tuesday 01-13-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) 47.5lb Squats X 12 Pushups X 14 Pullups X 7 Rest 2 minutes 47.5lb Squats X 12 Pushups X 14 Pullups X 7 Rest 2 minutes 47.5lb Squats X 12 Barbell curls 20lbs X 12 25lbs X 10 30lbs X 8...

Month 1 / Week 2 Monday 01-12-25 Bench Press = 1RM = 160lbs WARMUP = 50lbs x 10 40% = 60lbs x 5 50% = 70lbs x 5 60% = 85lbs x 3 Rest for 2 minutes Week 2 = 5/3/1 70% X 3 = 100lbs X 3 80% X 3 = 115lbs X 3 90% X 3+ = 130lbs X 3+ 100lbs X 5 immediately ( first set last ) Dumbbell Bench Press -...

Month 1 / Week 1 Friday 01-09-25 OH Press = 1RM = 110lbs WARMUP = Bar x 10 40% = 40lbs x 5 50% = 50lbs x 5 60% = 60lbs x 3 Rest for 2 minutes Week 1 = 5/3/1 65% X 5 = 65lbs X 5 75% X 5 = 75lbs X 5 85% X 5+ = 85lbs X 5+ 65lbs X 5 immediately ( first set last ) Dips = 5 x 20 ( go up 2 reps...

Month 1 Thursday 01-08-26 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) 47.5lb Squats X 12 Pushups X 14 Pullups X 7 Rest 2 minutes 47.5lb Squats X 12 Pushups X 14 Pullups X 7 Rest 2 minutes 47.5lb Squats X 12 Barbell curls 20lbs X 12 25lbs X 10 30lbs X...

Month 1 / Week 1 Wednesday 01-07-26 Walk the Labs at the park for 30minutes Meadow Row - 5 sets of 10 reps; ( up weight month 2 ) (next month add 5lbs) 30lb X 12 30lb X 12 30lb X 12 30lb X 12 30lb X 12 Dumbbell squat 47.5lbs x 10 Bent over Barbbell Rows = 4 X 10 (Up weight next month =...

Month 1 Tuesday 01-06-25 CARDIO Hike with the dogs = 40 minutes 30lb backpack (up weight 5lbs next month) 47.5lb Squats X 12 Pushups X 14 Pullups X 7 Rest 2 minutes 47.5lb Squats X 12 Pushups X 14 Pullups X 7 Rest 2 minutes 47.5lb Squats X 12 Barbell curls 20lbs X 12 25lbs X 10 30lbs X 8...

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Month 1 / Week 1 Monday 01-05-25 Bench Press = 1RM = 160lbs WARMUP = 50lbs x 10 40% = 60lbs x 5 50% = 70lbs x 5 60% = 85lbs x 3 Rest for 2 minutes Week 1 = 5/3/1 65% X 5 = 95lbs X 5 75% X 5 = 110lbs X 5 85% X 5+ = 120lbs X 5+ 95lbs X 5 immediately ( first set last ) Dumbbell Bench Press - 5...

Hello, new to this forum, looking forward to this website and reading the logs and articles here. Thank you for having me. I'm in my early 50s, father of 2, I had shoulder surgery back in October, so my workouts are still lighter and just to keep me moving and in shape.