Approved Log 50 year old - Training Nutrition Log

[Zorachus]

Month 6

Thursday 06-04-26

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

Barbell curls:
20lbs X 15
25lbs X 12
30lbs X 8 + 20lbs X 8

 

[Zorachus]

stacking bricks, brother. Strength is building beautifully

Thanks buddy

 

[Zorachus]

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

 

[the_alcatraz]

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

pushing do it bro

 

[Zorachus]

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