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Old 01-24-2017, 05:26 PM   #1 (permalink)
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Question Who's working out?

Since I got a new girlfriend, I decided it was time to get back in shape. Not that round isn't a shape mind you, just not the shape I want to be in, so I eliminated all alcohol from my system and started taking natural T-boosters and working out. Started with the basics, but today I laid out a more detailed and inclusive weekly schedule.

Any ideas or suggestions? I think I've laid it out with enough rest and overlap, but I'm certainly open to any ideas or suggestions anyone has. Starting out light and increasing as needed, so as to not strain or overdo anything. I remember when I was curling 50# with each hand at the age of 14, but coming up on 50 now, LOL, so I have to take it a bit more conservatively.

Here's the sched:

Friday:
Arms:
Forearms and triceps: 3 sets of hammer curls; 25, 25, 25 @ 15#
Pecs: 3 sets of butterflies; 15, 15, 15 @ 15#
Forearms: 3 sets of reverse wrist curls; 10, 10, 10 @ 15#
Back and shoulders: 3 sets of chainsaw pulls; 15, 15, 15 @15#
Lumbar: 3 sets of forward bends; 10, 10, 10 @ 15#x2
Abs: 3 sets of sit-ups; 10, 10, 10 @ 20#

Saturday:
Bench:
Pecs and triceps: 3 sets of bench presses; 15, 15, 15
Quads: 3 sets of squats; 10, 10, 10 @ 45#
Leg extensions: 3 sets; 15, 15, 15, @ 50#
Triceps and lower back: 3 sets of stiff-arm swing back; 10, 10, 10 @ 15#
Biceps: 3 sets of curls; 15, 15, 15 @20#
Abs: 3 sets of sit-ups; 10, 10, 10 @ 20#

Sunday:
Back:
Forearms and triceps: 3 sets of hammer curls; 25, 25, 25 @ 15#
Forearms: 3 sets of wrist curls; 25, 25, 25 @ 15#
Lumbar: 3 sets of forward bends; 10, 10, 10 @ 15#x2
Back and shoulders: 3 sets of chainsaw pulls; 15, 15, 15 @15#
Lower back and shoulders: 3 sets of front waist to head; 10, 10, 10 @ 15#
Abs: 3 sets of sit-ups; 10, 10, 10 @ 20#

Monday:
Torso:
Biceps: 3 sets of curls; 15, 15, 15 @20#
Sides: 3 sets of standing jacks; 10, 10, 10 @ 15#
Sides: 3 sets of side bends; 15, 15, 15 @ 15#
Pecs: 3 sets of butterflies; 15, 15, 15 @ 15#
Quads: 3 sets of squats; 10, 10, 10 @ 45#
Abs: 3 sets of sit-ups; 10, 10, 10 @ 20#

Tuesday:
Forearms and triceps:
3 sets of hammer curls; 25, 25, 25 @ 15#
Pecs: 3 sets of butterflies; 15, 15, 15 @ 15#
Back and shoulders: 3 sets of chainsaw pulls; 15, 15, 15 @15#
Lumbar: 3 sets of forward bends; 10, 10, 10 @ 15#x2
Pecs and triceps: 3 sets of bench presses; 15, 15, 15
Abs: 3 sets of sit-ups; 10, 10, 10 @ 20#
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Old 01-24-2017, 06:48 PM   #2 (permalink)
 
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Default Re: Who's working out?

Holy cow, you're ambitious; that new GF must be really hot!

I was supposed to be "working out" for the past 2 weeks then onto cycling and such but instead played nurse to my kinda new squeeze. To got medical help beyond the ER, I put him on a bus back to WV on Monday.

However, on Sunday I did weed his citrus/bananas/herbs/bushes filling a garbage can and offloading into cans/spreading a yard of free hardwood mulch from the dump. He needs another 4 for my "dream" of fixing his place plus landscape timbers. (I've been picking up OP's trash fence posts "too short for hanging a fence" which are FREE and satisfactory after a quick cut or 2; he thinks he needs to buy new. Fine. I like keeping stuff out of the dump as does he but his house is on a corner lot on display and mine is in the "country" so who cares what I use?)

Long way of saying, I am really out of shape; I'm bruised, scratched up and hurting after my brief workout. During my 2 year stint as a landscaper I climbed trees (fell out of a few), laughed at poison ivy trying to take over, walked 10+ miles a day on a business schedule which any reasonable person would think required 1 hour of effort but had to be completed in 15 minutes, toiled 8+ hours straight (with a required lunch break or I wasn't paid for those wasted 30 minutes), packed the back of my Ranger without power steering (I mean PACKED) that I drove at least 30 miles dally then unloaded at the shop solo. I ended up with biceps that would make Arnold stand up and take notice. Lord, after the initial seasonal "break in", I felt great though I both loved and hated the "pace".

But 5 years later I put in 4 hours piddling in someone's yard and I'm hurting. Badly. Darn. I'm getting my bicycle out by Sunday and plan to pedal a couple of miles miles daily plus again start tackling my jungle but perhaps I need to reread your plans, step them down a bit for this old biddy and add some more "stuff" to my regime. (Didn't help that I quit smoking 2 years ago--I swear I didn't eat more but I've become awfully pudgy which is not good in FL where it's bikini season year round and there's a nude beach just a few miles from my house. I've visited the beach 2x in 2 years--not Section 13 but the "lesser" ones where fabric is required. Yes, 1 time I wore the requisite tiny bathing suit but I pity anyone who saw me--fortunately the beach was virtually deserted.)
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Old 01-24-2017, 07:17 PM   #3 (permalink)
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Default Re: Who's working out?

I do not work out and it's working out great for me!!! Lol!
Start by eating healthy home-made food. Cut fat, alco
hol, sweets and snacks and, if possible, gluten. Lemon water is great. Eat at regular hours.
If you do that, you won't need to train much.
I find your routine a bit heavy for starters... Start 2 times a weeks for a month and then, if you're able to, 3 times a week. Never consecutive days. You need to relax between training sessions. Do not overdo it. We're not 20 anymore. And listen to your body!!!
Anyways, you need to keep some energy for the lady! Lol!
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Old 01-24-2017, 07:26 PM   #4 (permalink)
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Default Re: Who's working out?

Quote:
Originally Posted by Kat2 View Post
Holy cow, you're ambitious; that new GF must be really hot!
She's 10 years younger than me, but she looks a lot younger. I thought she was 14 when I first met her, but she was 18 (and NO, we were NOT dating then, LOL). Her parents have been clients of mine for 20 years. Doesn't really matter though; if I have a GF, I want to look good for her, so it's back to sobriety and intense exercise for me.

Quote:
I swear I didn't eat more but I've become awfully pudgy which is not good in FL where it's bikini season year round and there's a nude beach just a few miles from my house. I've visited the beach 2x in 2 years--not Section 13 but the "lesser" ones where fabric is required. Yes, 1 time I wore the requisite tiny bathing suit but I pity anyone who saw me--fortunately the beach was virtually deserted.)
Last time I went to Black's Beach in La Jolla, CA while visiting a GF in Oceanside, I neglected to use sunscreen. It was also on the same afternoon I was flying back to Charlotte in the evening, and I sunburned places that had never been sunburned before. I had to sit on some of those places for 5 hours all the way home. I never made that mistake again!
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Old 01-24-2017, 07:34 PM   #5 (permalink)
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Default Re: Who's working out?

Quote:
Originally Posted by JP View Post
I find your routine a bit heavy for starters... Start 2 times a weeks for a month and then, if you're able to, 3 times a week. Never consecutive days. You need to relax between training sessions. Do not overdo it. We're not 20 anymore. And listen to your body!!!
It's not as heavy as it looks, LOL. I've already started the hammer curls, butterflies and pulls a week ago, so those muscles are getting used to it, and I tested everything else for weight and reps before I added to the list, to make sure it wasn't too much.

I know about consecutive days, so that's why I don't have the same reps two days in a row. I was initially thinking about splitting it all in half on an every-other-week schedule, so I can always fall back on it if it's too much.

Thanks for the feedback, BTW. Other than the intensity, do the combinations look right (if I were hypothetically doing it every other day)?
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Old 01-24-2017, 07:37 PM   #6 (permalink)
 
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Default Re: Who's working out?

I rarely use sunscreen; I employ umbrellas and run a lot when exposed to the sun. I've sunbathed in the all together many times in my life--privately. I do have to be careful in my very private backyard because I live near a small airport where people with "swings or wings" glide overhead on weekends.Thus I time my nude runs to the compost bin or naked jaunts to tidy something in the jungle to be quite brief during non working but daylight hours. I'd rather not become a target for hobbyist voyeurs. Heck their surviving relatives might try to sue this fluffy old bat for their loved ones heart attacks.
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Old 01-24-2017, 07:40 PM   #7 (permalink)
 
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Default Re: Who's working out?

I'm the wrong person to ask about your routine; I plan very little now and never have. But someone will reply I'm sure.
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Old 01-24-2017, 07:59 PM   #8 (permalink)
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Default Re: Who's working out?

You know, when I trained, it was to get volume fast. It was all about overdoing it. I did double of everything I was able to do. Ex: instead of doing sets of 8 or 12, I did 24. And I doubled the weight too. Doing 6 sets intead of 3... You get it. And no breaks. 30 minutes a day but at a very fast pace. Got big fast. I was 25 though... Wouldn't do this at my age. What do you want? Volume, cut or just to get more endurance and feeling better?
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Old 01-24-2017, 08:07 PM   #9 (permalink)
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Default Re: Who's working out?

Definition and endurance for now. That's why I'm going with lighter weights and higher reps. I still have a lot of the bulk I got as a kid, when I was power lifting, so once I lose the belly fat the tone will be on top of that base.
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Old 01-24-2017, 08:09 PM   #10 (permalink)
 
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Default Re: Who's working out?

Quote:
Originally Posted by JP View Post
What do you want? Volume, cut or just to get more endurance and feeling better?
I vote for that one. I'd get banned for being more explicit but endurance is high on most XXer's list. Safe to say? I hope.
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Old 01-24-2017, 08:23 PM   #11 (permalink)
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Default Re: Who's working out?

I vont to look like zis:

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Old 01-24-2017, 08:28 PM   #12 (permalink)
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Default Re: Who's working out?

You've got the basics right then. I would sacrifice 2-3 trainings a week for this; and keep an open mind...:
yoga. I have hours of dvd's of yoga from the best of all of India. It will get your body working the right way. Trust me on this. And it's free! It has nothing to do with the yoga you find in the US.
Don't forget about eating habits. No processed foods! I'd skip the dairy too...
And yes, endurance is the way to go!!!
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Old 01-24-2017, 08:41 PM   #13 (permalink)
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Default Re: Who's working out?

No yoga for me! I may devote fifteen minutes at a time to a combination of martial arts and Tai Chi forms though...
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Old 01-24-2017, 09:10 PM   #14 (permalink)
 
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Default Re: Who's working out?

Sorry but your goal doesn't do a thing for me. Maybe I'm weird. Okay, I am weird but, as someone who builds muscle and bulk far too easily, I much prefer a slim man with lizard strength. What's that? My younger sister said my late father and I had/have such. "You both appear helplessly weak but, when the time for action comes, you jump in quickly and handle what needs to be done with deft, prowess and astonishing strength." BTW, she used to raise iguanas; apparently they laze around basking in the warmth until food or something else catches their eye and then they pounce dramatically, catch their prey/obtain their goal and then go back to being--lizards.
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Old 01-24-2017, 09:48 PM   #15 (permalink)
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Default Re: Who's working out?

I have small bones in a medium frame, so when I get ripped, it looks good.
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Old 01-24-2017, 10:00 PM   #16 (permalink)
 
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Quote:
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I have small bones in a medium frame, so when I get ripped, it looks good.
Hey, as long as the GF is happy....
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Old 01-26-2017, 07:21 AM   #17 (permalink)
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Quote:
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I vont to look like zis:

I certainly would not want to make you hangry.
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Old 01-26-2017, 12:22 PM   #18 (permalink)
 
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THE DOUGONATOR

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Old 01-26-2017, 12:45 PM   #19 (permalink)
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Quote:
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I certainly would not want to make you hangry.
Now you know where my cat gets it from.
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Old 01-26-2017, 09:27 PM   #20 (permalink)
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Now you know where my cat gets it from.
I started rowing..........I will post a pic...

Doug you rock............
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