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Approved Log 50 year old - Training Nutrition Log

Month 6 / Week 2

Friday 06-05-26

Bench Press = 1RM = 185lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 3
Rest 2 minutes

70% @ 115lbs X 3reps
80% @ 135lbs X 3reps
90% @ 150lbs X 3reps + first set last = 5reps X 110lbs

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 said:
Month 6 / Week 2

Friday 06-05-26

Bench Press = 1RM = 185lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 3
Rest 2 minutes

70% @ 115lbs X 3reps
80% @ 135lbs X 3reps
90% @ 150lbs X 3reps + first set last = 5reps X 110lbs

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
Click to expand...
pushing do it bro
 
Month 6 / Week 3

Monday 06-08-26

OH Press = 1RM = 135lbs

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

Week 1 = 5/3/1
75% X 5 = 90lbs X 5
85% X 3 = 105lbs X 3
95% X 1+ = 115lbs X 1+ 90lbs X 5 immediately ( first set last )

Dumbbell Press = 4 X 15 @ 40%
50lbs x 15
50lbs x 15
50lbs x 15
50lbs 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
 
Month 6 / Week 3

Wednesday 06-10-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 12 reps; ( up weight month 7 )
(next month add 5lbs)
SLOW movement
35lb X 12
35lb X 12
35lb X 12
35lb X 12
35lb X 12

25lbs Dumbbell squats X 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month 7 = slow controlled movement)
65lbs x 12
65lbs x 12
65lbs x 12
65lbs x 12

25lbs Dumbbell squats X 10

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

25lbs Dumbbell squats X 10
 
Month 6 / Week 3

Friday 06-12-26

Bench Press = 1RM = 185lbs

WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 3
Rest 2 minutes

75% @ 125lbs X 5reps
85% @ 140lbs X 3reps
95% @ 160lbs X 1reps + first set last = 5reps X 125lbs

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
 
Drum roll please...NO polyps :) woot woot all GOOD

The prep though the night beforehand, ugh, but at least it's a nice cleanser LOL then you go in, it's all serious business at the hospital, they get you in the operating PJ's and then the anesthesia doc comes in, explains everything, then they wheel you into the big time room, with all the machines and nurses and doc, etc.. a little scary at that point. Doc says your in good hands...but legally I need to tell, there's a 1 ion 1,000 chance things can go south, but don't worry about it. Uh...ok Doc, I trust ya.

Then the anesthesia kicks in and you are out like a sledgehammer whacked me, and 2 hours later you wake up back in the bed in the room like nothing happened, and the Doc right next to me, explaining it all, and went well, see you in 5 years :)
 
Month 7 / Week 1

Monday 06-15-26

OH Press = 1RM = 140lbs

WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 80lbs X 5
75% X 5 = 95lbs X 5
85% X 5+ = 105lbs X 5+ 80lbs X 5 immediately ( first set last )

Dumbbell Press = 4 X 15 @ 40%
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15

Dips = 3 x 22 ( go up 2 reps next month )
Dips X 22 reps
Dips X 22 reps
Dips X 22 reps

Chin-ups = 2 X 6 ( increase 1 rep each cycle )
6 reps
6 reps
 
Zorachus said:
Drum roll please...NO polyps :) woot woot all GOOD

The prep though the night beforehand, ugh, but at least it's a nice cleanser LOL then you go in, it's all serious business at the hospital, they get you in the operating PJ's and then the anesthesia doc comes in, explains everything, then they wheel you into the big time room, with all the machines and nurses and doc, etc.. a little scary at that point. Doc says your in good hands...but legally I need to tell, there's a 1 ion 1,000 chance things can go south, but don't worry about it. Uh...ok Doc, I trust ya.

Then the anesthesia kicks in and you are out like a sledgehammer whacked me, and 2 hours later you wake up back in the bed in the room like nothing happened, and the Doc right next to me, explaining it all, and went well, see you in 5 years :)
Click to expand...
Glad to hear you’re doing well brother! Keep grinding!
 
I just want to say THANK YOU to all of you cool dudes wishing me encouragement and being positive towards me. Other workout forums would be more critical of me, or tease me on my low bench or press weight. Listen I'm an older Dad that's been through some things, and happy I do what I do. My daughter says her other friends Dad's don't look like they workout whatsoever compared to me, not that I'm chiselled or super in shape, no, but I try my best, so thanks.
 
Zorachus said:
I just want to say THANK YOU to all of you cool dudes wishing me encouragement and being positive towards me. Other workout forums would be more critical of me, or tease me on my low bench or press weight. Listen I'm an older Dad that's been through some things, and happy I do what I do. My daughter says her other friends Dad's don't look like they workout whatsoever compared to me, not that I'm chiselled or super in shape, no, but I try my best, so thanks.
Click to expand...
You’re getting in there and getting it done, while keeping a log to keep yourself accountable - there is nothing to tease you about, bro.
This place is about positivity and encouragement and that’s what we are here to do for one another. 💪🏽👊🏽🫡
 
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