Approved Log 50 year old - Training Nutrition Log

[the_alcatraz]

What am I eating?

I did note that above about a week or two ago and one of my earlier posts

But honestly, that's one thing I really slack off on tracking and monitoring my nutrition and food. I just don't do that

Yeah, we're primarily shop at whole foods. Eat organic. If I eat meat it's mostly chicken or fish for protein. Eat salads all the time. Big on oatmeal and nuts and fruits

But I don't actually sit down and and pen the paper right down when I'm actually eating everyday. I've never done that. I probably should but it's just nothing I've been doing

You don’t have any meals bro?
How about you start by taking pics of your meals

 

[Zorachus]

Month 3 / Week 3

Wednesday 03-11-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
35lb X 12
35lb X 12
35lb X 12
35lb X 12
35lb X 12

Dumbbell squat 52.5lbs x 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month 5 = slow controlled movement)
65lbs x 12
65lbs x 12
65lbs x 12
65lbs x 12

Dumbbell squat 52.5lbs x 10

T-Bar row 3 x 12 ( up weight month 5 )
92.5lbs x 15
92.5lbs x 15
92.5lbs x 15

Dumbbell squat 52.5lbs x 10

 

[Zorachus]

Month 3

Tuesday 03-12-26

CARDIO

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

52.5lb Squats X 12
Pushups X 16
Pullups X 8

Rest 2 minutes

52.5lb Squats X 12
Pushups X 16
Pullups X 8

Rest 2 minutes

52.5lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

 

[Zorachus]

Month 3 / Week 3

Friday 03-13-26

OH Press = 1RM = 120lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 80lbs X 5
85% X 3 = 90lbs X 3
95% X 1+ = 105lbs X 1+ 80lbs X 5 immediately ( first set last )

Dips = 4 x 24 ( go up 2 reps next month )
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

 

[MUSTANG_18]

Month 3 / Week 3

Friday 03-13-26

OH Press = 1RM = 120lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 80lbs X 5
85% X 3 = 90lbs X 3
95% X 1+ = 105lbs X 1+ 80lbs X 5 immediately ( first set last )

Dips = 4 x 24 ( go up 2 reps next month )
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

work it

 

[Zorachus]

Month 3 / Week 4

DELOAD

Monday 03-16-26

Bench Press = 1RM = 170lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
DELOAD
3 sets of 5 reps @ 60% = 90lbs

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
DELOAD
60lbs X 10
60lbs X 10
60lbs X 10
60lbs X 10


Dummbell Row - 3 sets X 12 reps ( up weight Month 4 )
DELOAD
35lbs x 12
35lbs x 12
35lbs x 12


Dumbbell overhead triceps extension ( up weight Month 4 )
DELOAD
30lbs x 15
30lbs x 15

 

[Zorachus]

Month 3
DELOAD

Tuesday 03-17-26

CARDIO

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

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

 

[Zorachus]

Month 3 / Week 4

DELOAD

Wednesday 03-18-26

Walk the Labs at the park for 30minutes

Meadow Row - 4 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
35lb X 12
35lb X 12
35lb X 12
35lb X 12


Dumbbell squat 55lbs x 10

Bent over Barbbell Rows = 3 X 10 (Up weight next month 5 = slow controlled movement)
65lbs x 12
65lbs x 12
65lbs x 12


Dumbbell squat 55lbs x 10

T-Bar row 2 x 12 ( up weight month 5 )
92.5lbs x 15
92.5lbs x 15


Dumbbell squat 55lbs x 10

 

[Zorachus]

Month 3
DELOAD

Thursday 03-19-26

CARDIO

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

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

 

[the_alcatraz]

Month 3 / Week 4

DELOAD

Wednesday 03-18-26

Walk the Labs at the park for 30minutes

Meadow Row - 4 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
35lb X 12
35lb X 12
35lb X 12
35lb X 12


Dumbbell squat 55lbs x 10

Bent over Barbbell Rows = 3 X 10 (Up weight next month 5 = slow controlled movement)
65lbs x 12
65lbs x 12
65lbs x 12


Dumbbell squat 55lbs x 10

T-Bar row 2 x 12 ( up weight month 5 )
92.5lbs x 15
92.5lbs x 15


Dumbbell squat 55lbs x 10

Month 3
DELOAD

Thursday 03-19-26

CARDIO

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

55lb Squats X 12
Pushups X 17
Pullups X 8

Rest 2 minutes

55lb Squats X 12
Barbell curls 30lbs X 12
35lbs X 10
40lbs X 8 + 30lbs X 12

how are results bro?

 

[Zorachus]

Month 3 / Week 4
DELOAD

Friday 03-20-26

OH Press = 1RM = 120lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5

60% = 65lbs x 5
60% = 65lbs x 5
60% = 65lbs x 5


Dips = 4 x 24 ( go up 2 reps next month )
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

 

[the_alcatraz]

Month 3 / Week 4
DELOAD

Friday 03-20-26

OH Press = 1RM = 120lbs

WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5

60% = 65lbs x 5
60% = 65lbs x 5
60% = 65lbs x 5


Dips = 4 x 24 ( go up 2 reps next month )
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps
Dips X 24 reps

Dumbbell Press = 4 X 15 @ 40%
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15

Chin-ups = 1 X 8 ( increase 1 rep each cycle )
8 reps

Dumbbell press power bro