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Repman

Repman's 'Fit After 50' Journal

6 posts in this topic

Hi, welcome to my journal.
I'm keeping this journal to use fundamentally as my diary. I figure that if I log my gym work it will keep me motivated as I journey into my fifties( ).

I've been training constantly for over thirty years mostly as a bodybuilder but with some strength work here and there. Never competed but I'm happy with the physique I achieved, especially in my 'peak' years of 35-45. Now I train to maintain my strength and more importantly to ward off any forthcoming injuries which may affect me as I age. I've recently been afflicted by arthritis in my knees which has knocked me off my beaten track as regards training. Squats, extensions and also certain back work such as deadlifts are now confined to distant memory, however I do improvise. I've found that high reps are the best thing for me these days, so don't expect too much in the way of startling lifts - as long as I'm keeping fit and active, I'm happy with that.

My training programme varies due to time (I work permanent nights) and have little time left during the day, but as long as I'm fitting in 3-4 1-hour sessions per week that is okay by me. I'll post the first of my routines in my next post.

Repman :)

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Okay then, just to get something started, here's a couple of last week’s sessions:

Wednesday 3 Jan 18 - Legs

Incline press: 
50x150, 20x200, 15x250

Sled press:
60x120, 25x160, 10x200

Bad girls:
30x60, 23x60, 14x60

Good girls:
32x60, 16x60, 10x60

Ham curls, seated:
25x50, 10x60, 5x65

Despite the increase in poundage, that took me very little time, so I added a couple of extra arm exercises:

Seated concentration DB curls, alt.:
12x12.5, 10x15, 6x15

E-Z preacher curls:
12x33, 12x30.5, 12x28, 15x23, 25x18
*This was a nice change. I started off with quite a heavy-ish weight and gradually removed the weights until I was lifting very light bar but increasing the reps on each as I did so. The last set of just 18kgs felt like it weighed a ton by the end of all those!


Time: 50 mins.
 

 

Friday 5 Jan 18 – Chest/triceps

Just a run-of-the-mill chest/triceps session. I’ve decided on a 5-set routine from now on as I think this will work pretty well as it encompasses all my goals: Light/Moderate/Heavy/Max/High Reps. Everything went very well today so I think I’ll be sticking with this format for the foreseeable future.
 
Bench press: 
20x40, 12x50, 10x60, 6x70, 25x30
*The last set was done on the Smith machine as it’s more stable for doing all-out bonkers manic high reps.

DB press, incline bench:
6x24, 6x26, 6x28, 4x30, 12x20

Chest press:
12x40, 12x50, 12x60, 6x75, 25x30

Pec dec:
12x50, 10x60, 6x65, 6x70, 20x40

Fwd. delt fly:
20x50, 18x65, 15x80, 12x95, 25x50

Tricep extensions:
12x40, 12x50, 12x60, 8x70, 20x35


Time: 1 hour.
 
 

Later today, I’ll be doing a ‘pull’ session for back, lats and biceps.

  
Thanks for reading :)

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Back and biceps today and plenty of time to fit everything in, in fact I was looking for more work after my proposed routine so I added another three exercises. Because of this I’ll be upping some of the weights for next time.

 

Saturday 6 Jan 18 – Back, biceps.
 
Lat pulldown, hammer bar:

12x40, 12x50, 10x60, 6x70, 30x30

 

Lat pulldown, underarm c/g:

12x40, 12x50, 10x60, 6x70, 30x30

 

Machine curls, alt.:

6x30, 6x35, 6x40, 6x50, 12x25

 

DB concentration curl, alt.:

8x14, 8x16, 6x18

 

E-Z preacher curl, low pull, c/g:

6x28, 6x33, 6x38, 5x43, 25x18

 

Single arm low row, alt.:

10x70, 10x80, 6x90

 

Cable curl, alt.:

10x23, 8x29, 15x17

 

Ab crunch:

20x45, 20x45, 20x45

 

DB hammer curl, alt.:

6x16, 6x18

 

DB Fly, incline bench:

6x14’s, 6x14’s, 6x14’s

 


Time: 1hr. 15mins.
 

                       
Thanks for reading :)

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I hope you're spending time stretching too?? needful for the older joints!

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5 hours ago, Legitt said:

I hope you're spending time stretching too?? needful for the older joints!

I do but not nearly enough as I should be doing, Legitt. I have arthritis in both knees which cannot be eradicated by stretching, in fact it causes more pain as it's bone, not muscle-related. I have found that maintaining my training in the legs is good for this, but extensions and squats have an adverse effect and make the pain worse, so I'm restricted somewhat to presses and ham curls. That does me fine, however, as my programme isn't so much building these days, it's keeping myself as fit as possible. :)

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Since my last entry on here at the beginning of last week, I've been pretty busy with various things. I think my last planned excursion to the gym was on Thursday. Well I ditched that as I simply couldn't be bothered, preferring instead to trawl around Hull's old town ale houses with an old buddy. Much more fun that slogging it out in the gym. Was I feeling guilty about not exercising? Nope, not a bit. I work hard and having a few sociables was a far better way of relaxing

Yesterday it was my Aunt's funeral. A very quiet family turn-out, straight there and back really and because of my shift patterns and my body clock playing up I'd had very little sleep the night before and so it was straight to bed when I got back yesterday afternoon. My wife and myself went out for tea later on.

And so to today, and I've made up for my lost time at the gym with a real stonker of a workout. I love Saturday morning sessions, they're thoroughly enjoyable and I pushed myself very hard indeed on a series of 5-set routines which saw me stay relatively light with the weights but hitting those reps until I was really forcing my muscles to explode within It's worth it for the end results, honest!

Saturday 13 Jan 18 – Full upper body catch-up.

DB press, incline bench:
10x20, 6x24, 6x26, 6x28, 3x30, 25x20

Tricep extensions:
20x40, 15x50, 12x60, 8x70, 34x35

Shoulder press:
10x50, 10x60, 6x70, 6x80, 35x30

Single DB bench press:
20x50, 15x50, 12x50, 8x50, 32x32

Pec dec:
15x40, 15x50, 15x60, 6x70, 26x40

Machine curls, alt.:
6x30, 6x35, 6x40, 15x25

E-Z preacher curl, low pull, c/g:
8x28, 8x33, 6x38, 5x43, 29x18

Ab crunch:
20x45, 20x45, 20x45

Time: 1hr. 20mins.
Time now to chill out, have a decent meal and spend the rest of the day watching some TV, listening to some music and chatting to you guys.

All the best :)

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