Making Progress

[Swede]

After trial and error I have gone to the following routine:

Monday legs
Tuesday "hard" chest, "easy" middle and front deltoids, triceps
Wednesday back, traps, rear deltoids, biceps
Thursday off
Friday "easy" chest, "hard" middle and front deltoids, triceps
Cardio 3 to 4 times weekly as split routine in the evening 30 to 40 minutes on a stationary bike.

I have a well developed back and am trying to bring my chest and shoulders in symmetry with my back - this is why x2 week on push.

Hard vs easy simply means the number of sets. Furthermore, every 4 or 5 weeks I alternate heavy vs light weights.

I feel pretty darn good about my progress. I started lifting one year ago when I turned 51 and could barely bench 135 #'s. Every 6 or 8 weeks I carefully go for a max bench. 6 weeks ago I could bench 225 #'s 1 rep. Today I benched 225 #'s 3 reps!! One of my goals is to be able to comfortably bench 225 #'s 10 reps. I can also now bench my body weight (205) 10 reps. Not bad for a 52 year old - what say you. I appologize for blowing my horn, but damn it, I feel so darn good about this.....

 

[Swede]

One more thing: I learned a few weeks ago during a physical exam and blood work that my testosterone level is low. My doctor will be prescribing androjell to me. I am hoping this will aid in fat burning and lean muscle mass gains. Anyone have any experience and/or insights on this?

Of course, I will maintain a good diet and continue with my weight lifting and cardio.

 

[CROWLER]

GREAT To hear you are feeling so good with your routine.

Keep us updated on how it goes!


CROWLER

 

[orsum]

Hi Swede,

Nothing like blowing your own horn, "well done" with a bit of luck and a lot of hard work I may just get there one day.

orsum

 

[Swede]

I should probably start a journal. I even tried to, but seemed like a lot of work to keep up to date....

Today was push day: chest, middle and front del's, triceps

Flat Bench 95 x20, 135x15, 185X12 (new record, old record was 10X), 195x6, 185x8 (I think the 185x12 wiped me out when I tried 195 - I was going for 10 rep's)
Incline DB super set w/Incline fly's 60x10/10x25, 65x10/10x25, 70x10/10x25
Flat Bench DB 70x10, 75x10, 80x10 (I have never tried 80# DB before - new record!! - felt awesome)
Hammer strength machine mid del presses 3x15 of 55#'s each side
Hammer strength machine front del presses 3x15 of 55#'s each side
Side laterals one drop set of 10x25/10x15
CG flat bench 3 sets 15x155 (on smith machine)
4 drop sets of cable push downs with rope as one giant set

My question is this - do you think think this is overtraining in one session? It took me about one hour to complete. I will hit the same push muscles again on Friday using different movements and mixing up rep ranges - see post above.

I found myself overtraining when I first started working out one year ago (after 4 months I started to lose strength), but since then it seems like my body has adapted and I get better results when I work harder and more frequently. What do you all think??

Tomorrow I see a urologist about getting a prescription for androjell to help increase my testosterone level. I hope I get it and can't wait to see what is does to my progress.....

 

[CROWLER]

Quite a few new records for you, GREAT JOB!

To me it does seem like quite a few sets. You might want to cut the number in half and see how that feels. Then later cut it even further if it were me.

But some people like lots of sets so find what is good for you.


CROWLER

 

[Swede]

Crowler-

Thanks for the reply. Yeah, I also worry about the number of sets being to much. I am trying to learn to listen to my body and appropriately modify my routine. As long as I am making progress I am not too worried, but if I should start to plateue, then....However, I feel like I am doing a good job of mixing things up with heavy/light and rep ranges so we shall see. And, I have been good with my diet and getting lot's of rest (8 hours sleep per night). Then there is the testosterone thing I mentioned earlier which should help if I get the prescription.

JanErik

 

[CROWLER]

Well you already have learned something many do not is if you are gaining and having fun, have at it!


CROWLER