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kroddy_man
New member
hey all,
i have been a long time lurker and finally decided to post. first off, thanks to all who regularly post info here, it has changed my life!!!
ok just a general question. i am 39, quickly approaching 40 and just want to get some feedback on my routine. I can only lift 3x per week due to my schedule...
-------------
M:
chest/tris
(most of these use heavy dbs but every so often i switch to the bb)
incline bench 4 x 6-10
flat bench 4 x 6-10
incline flyes 3 or 4 6-10
skull crushers (with close grip bench superset) 4 x 6-10
tricep pushdowns 4 x 8-10
T: rest from lifting but i do about 30 min of cardio and 2 hrs teaching martial arts
W:
back/shoulders
deads (still just getting started on these so i do them about every other wed) 4 x 4-6
bb row 4 x 6-10
i may throw in low cable rows or db rows if i feel ok 4x 6-10
chins (or sometimes lat pulls depending on how i feel)
-for chins, 3 to 4 sets of as many as i can do-mostly with a spot.
-if i do lat rows, i will do 3-4 x 6-10
Th: rest (see tues)
F:
Legs/bis
squats 4 x 6-8
stiff legged deads 4 x 6-8
every once and a while if i feel like it i will throw in extensions (rarely)
standing bb curl 4 x 8-10
seated incline curls 4 x 8-10
every so often i will finish with 21s
Sat/ Sun rest or light cardio.
---------
I have been lifting consistently since June 02. I have lifted before that but it was sporatic and i did not know what i was doing.
I consider myself to be in very good shape at 6 ft, 225 lbs with an estimated bf of around 18%. I have been eating ALOT more over the last few months and i can DEFINITELY see significant improvements in strength and muscularity. I have identified weak areas (shoulders, maybe some chest) that have improved more dramatically. My goal is to get stronger and stronger and as a side effect, look a little better too
I lift as heavy as i can do the reps with good form. its a no b.s. session at the gym when i go.
My diet is pretty good for the most part, though i really do eat pretty much what i want. I do not eat sweets (not a big fan) and i have increased my protein intake to about 1g/lb of body weight.
Ok after all that, here is the question! Can anyone see anything that is glaringly wrong with my routine? Anyone here about my age still achieving good results?
Thanks again to everyone, and a big thanks to b fold and a BIG congrats!!
-km
i have been a long time lurker and finally decided to post. first off, thanks to all who regularly post info here, it has changed my life!!!
ok just a general question. i am 39, quickly approaching 40 and just want to get some feedback on my routine. I can only lift 3x per week due to my schedule...
-------------
M:
chest/tris
(most of these use heavy dbs but every so often i switch to the bb)
incline bench 4 x 6-10
flat bench 4 x 6-10
incline flyes 3 or 4 6-10
skull crushers (with close grip bench superset) 4 x 6-10
tricep pushdowns 4 x 8-10
T: rest from lifting but i do about 30 min of cardio and 2 hrs teaching martial arts
W:
back/shoulders
deads (still just getting started on these so i do them about every other wed) 4 x 4-6
bb row 4 x 6-10
i may throw in low cable rows or db rows if i feel ok 4x 6-10
chins (or sometimes lat pulls depending on how i feel)
-for chins, 3 to 4 sets of as many as i can do-mostly with a spot.
-if i do lat rows, i will do 3-4 x 6-10
Th: rest (see tues)
F:
Legs/bis
squats 4 x 6-8
stiff legged deads 4 x 6-8
every once and a while if i feel like it i will throw in extensions (rarely)
standing bb curl 4 x 8-10
seated incline curls 4 x 8-10
every so often i will finish with 21s
Sat/ Sun rest or light cardio.
---------
I have been lifting consistently since June 02. I have lifted before that but it was sporatic and i did not know what i was doing.
I consider myself to be in very good shape at 6 ft, 225 lbs with an estimated bf of around 18%. I have been eating ALOT more over the last few months and i can DEFINITELY see significant improvements in strength and muscularity. I have identified weak areas (shoulders, maybe some chest) that have improved more dramatically. My goal is to get stronger and stronger and as a side effect, look a little better too
I lift as heavy as i can do the reps with good form. its a no b.s. session at the gym when i go.
My diet is pretty good for the most part, though i really do eat pretty much what i want. I do not eat sweets (not a big fan) and i have increased my protein intake to about 1g/lb of body weight.
Ok after all that, here is the question! Can anyone see anything that is glaringly wrong with my routine? Anyone here about my age still achieving good results?
Thanks again to everyone, and a big thanks to b fold and a BIG congrats!!
-km
