Approved Log 50 year old - Training Nutrition Log

[Zorachus]

Hello, new to this forum, looking forward to this website and reading the logs and articles here. Thank you for having me.

I'm in my early 50s, father of 2, I had shoulder surgery back in October, so my workouts are still lighter and just to keep me moving and in shape.

 

[Zorachus]

Month 1 / Week 1

Monday 01-05-25

Bench Press = 1RM = 160lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 95lbs X 5
75% X 5 = 110lbs X 5
85% X 5+ = 120lbs X 5+ 95lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 12 reps @ 40%
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12

Dummbell Row - 4 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Dumbbell overhead triceps extension
25lbs x 15
25lbs x 15
25lbs x 15

 

[the_alcatraz]

welcome bro
add pics of you with your face blurred out

 

[Zorachus]

welcome bro
add pics of you with your face blurred out

p

 

[the_alcatraz]

Hello, new to this forum, looking forward to this website and reading the logs and articles here. Thank you for having me.

I'm in my early 50s, father of 2, I had shoulder surgery back in October, so my workouts are still lighter and just to keep me moving and in shape.

Month 1 / Week 1

Monday 01-05-25

Bench Press = 1RM = 160lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 95lbs X 5
75% X 5 = 110lbs X 5
85% X 5+ = 120lbs X 5+ 95lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 12 reps @ 40%
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12

Dummbell Row - 4 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Dumbbell overhead triceps extension
25lbs x 15
25lbs x 15
25lbs x 15

p

u look hella good for 50 bro
lean and abs hella nice coming like a lean 6 pack from side
how do ur macro looks?

 

[Zorachus]

Month 1

Tuesday 01-06-25

CARDIO

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

47.5lb Squats X 12
Pushups X 14
Pullups X 7

Rest 2 minutes

47.5lb Squats X 12
Pushups X 14
Pullups X 7

Rest 2 minutes

47.5lb Squats X 12
Barbell curls 20lbs X 12
25lbs X 10
30lbs X 8 + 20lbs X 12

 

[the_alcatraz]

Month 1

Tuesday 01-06-25

CARDIO

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

47.5lb Squats X 12
Pushups X 14
Pullups X 7

Rest 2 minutes

47.5lb Squats X 12
Pushups X 14
Pullups X 7

Rest 2 minutes

47.5lb Squats X 12
Barbell curls 20lbs X 12
25lbs X 10
30lbs X 8 + 20lbs X 12

got your squat push ups damn how man set u do?

 

[stevesmi]

Hello, new to this forum, looking forward to this website and reading the logs and articles here. Thank you for having me.

I'm in my early 50s, father of 2, I had shoulder surgery back in October, so my workouts are still lighter and just to keep me moving and in shape.

@Zorachus shoulder problems are definitely an issue. I tore mine in my 30s. I am very careful about going heavy. It is a situation where you may never be able to go heavy again.

 

[Zorachus]

Month 1 / Week 1

Wednesday 01-07-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 2 )
(next month add 5lbs)
30lb X 12
30lb X 12
30lb X 12
30lb X 12
30lb X 12

Dumbbell squat 47.5lbs x 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month = slow controlled movement)
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Dumbbell squat 47.5lbs x 10

T-Bar row 3 x 12
90lbs x 12
90lbs x 12
90lbs x 12

Dumbbell squat 47.5lbs x 10