Approved Log 50 year old - Training Nutrition Log

[Zorachus]

Month 10

Thursday 09-10-26

CARDIO

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

Pushups X 10
Pullups X 5
Squats 45lbs X 12

Rest 2 minutes

Pushups X 10
Pullups X 5
Squats 45lbs X 12

Rest 2 minutes

Barbell curls:
20lbs X 12
25lbs X 10
30bs X 8 + 20bs X 4

 

[Zorachus]

Month 10

DELOAD SICK

Friday 09-II-26

Bench Press = 1RM = 165lbs

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


Dumbbell Bench Press - 4 sets of 12 reps @ 40%
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12

Dips = 3 sets X 20
BW X 20
BW X 20
BW X 20

 

[Zorachus]

Month 10 / Week 1

Monday 09-14-26

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5

MAIN LIFT = 5 sets of 7 reps @ 75%
75lbs x 7
75lbs x 7
75lbs x 7
75lbs x 7
75lbs x 7

Dumbbell Press - 5 X 10 (go up 5lbs next month)
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Dumbbell Shoulder up-right rows - 3 X 15 (Up wight next month)
12lbs x 15
12lbs x 15
12lbs x 15

 

[Zorachus]

Month 10

Tuesday 09-15-26

CARDIO

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

Pushups X 12
Pullups X 6
Squats 45lbs X 12

Rest 2 minutes

Pushups X 12
Pullups X 6
Squats 45lbs X 12

Rest 2 minutes

Barbell curls:
20lbs X 12
25lbs X 10
30bs X 8 + 20bs X 4

 

[Zorachus]

Month 10 / Week 1

Wednesday 09-16-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 8 reps; ( up weight in month 11 )
(next month add 5lbs)
SLOW movement
30lb X 8
30lb X 8
30lb X 8
30lb X 8
30lb X 8

45lbs Dumbbell squats X 10

Bent over Barbbell Rows = 4 X 8 (Up weight next month = slow controlled movement)
60lbs x 8
60lbs x 8
60lbs x 8
60lbs x 8

45lbs Dumbbell squats X 10

T-Bar row 3 x 8 ( up weight next month )
90lbs x 8
90lbs x 8
90lbs x 8

45lbs Dumbbell squats X 10

 

[Zorachus]

Month 10

Thursday 09-17-26

CARDIO

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

Pushups X 12
Pullups X 6
Squats 45lbs X 12

Rest 2 minutes

Pushups X 12
Pullups X 6
Squats 45lbs X 12

Rest 2 minutes

Barbell curls:
20lbs X 12
25lbs X 10
30bs X 8 + 20bs X 4

 

[koba]

Month 10 / Week 1

SICK DELOAD

Wednesday 09-09-26

Walk the Labs at the park for 30minutes

Meadow Row - 4 sets of 8 reps; ( up weight in month 11 )
(next month add 5lbs)
SLOW movement
30lb X 8
30lb X 8
30lb X 8
30lb X 8

45lbs Dumbbell squats X 10

Bent over Barbbell Rows = 3 X 8 (Up weight next month = slow controlled movement)
60lbs x 8
60lbs x 8
60lbs x 8

45lbs Dumbbell squats X 10

T-Bar row 2 x 8 ( up weight next month )
90lbs x 8
90lbs x 8

45lbs Dumbbell squats X 10

Great work brother!
Huge turnaround since you had that nasty cold! Well done bro

 

[Zorachus]

Month 10 / Week 1

Friday 09-18-26

Bench Press = 1RM = 160lbs

WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3

Main lift = 7 sets of 5 reps @ 80%
115lbs X 5
115lbs X 5
115lbs X 5
115lbs X 5
115lbs X 5
115lbs X 5
115lbs X 5

Dumbbell Bench Press - 4 sets of 10 reps
70lbs X 10
70lbs X 10
70lbs X 10
70lbs X 10

Dips = 3 x 20
BW x 20
BW x 20
BW x 20

 

[Zorachus]

Month 10 / Week 2

Monday 09-21-26

OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 5

MAIN LIFT = 4 sets of 9 reps @ 70%
65lbs x 9
65lbs x 9
65lbs x 9
65lbs x 9

Dumbbell Press - 5 X 10 (go up 5lbs next month)
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

Dumbbell Shoulder up-right rows - 3 X 15 (Up wight next month)
12lbs x 15
12lbs x 15
12lbs x 15

 

[the_alcatraz]

Month 10 / Week 2

Monday 09-21-26

OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 5

MAIN LIFT = 4 sets of 9 reps @ 70%
65lbs x 9
65lbs x 9
65lbs x 9
65lbs x 9

Dumbbell Press - 5 X 10 (go up 5lbs next month)
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

Dumbbell Shoulder up-right rows - 3 X 15 (Up wight next month)
12lbs x 15
12lbs x 15
12lbs x 15

Add some macro info legend

 

[Zorachus]

Month 10

Tuesday 09-22-26

CARDIO

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

Pushups X 12
Pullups X 6
Squats 45lbs X 12

Rest 2 minutes

Pushups X 12
Pullups X 6
Squats 45lbs X 12

Rest 2 minutes

Barbell curls:
20lbs X 12
25lbs X 10
30bs X 8 + 20bs X 4