Hello fellow old people. I’m 40 this year. Been lifting for almost 5 years. I consider myself a advanced beginner or a low intermediate because I’m still pretty weak.
Currently lifting for strength and general health. Don’t compete and don’t plan to compete in any strength related sports. Just for me.
Here’s a general outline of what I’m doing these days. Seems to be working well. Hoping to get a second (third, forth,…) set of eyes on it to see if I’m missing anything.
3x a week.
Workout 1.
Chins (1 set for max reps unassisted, 1 set on the assisted chin machine for max reps)
Super Set: Weighted dips (5x3-5) and front squats (work up to heavy doubles or triples over 5 sets)
Leg press for 1 x 30, stop for breathing whenever needed
Seated Cable Row 3x8-12
Super Set: Cable tricep extensions (3x8-10) and weighted back extensions (3x8-10)
Workout 2.
Chins (2 sets for max reps)
Shoulder Press (work up to 3 sets of 3-5 reps + 10 light reps at the end)
Lat Pulldown 3x8-10
Cable Reverse Flys 3x8-12
Super Set: Bicep Curls (3x8-10) and good mornings 9(3x8-10)
Workout 3.
Chins (5 sets of 3 reps) I’m weak on chins so I do them a bunch.
Fat Bar Bench Press 5x3-5 + 10 light reps at the end
Deadlift 6x1-3
Barbell Curl 3x8-10
[quote]gonugs wrote:
Seems to be working well. [/quote]
What measurements are you using to determine success? Weight loss, strength gains, muscle size? It’s hard to comment without having a benchmark.
Initial impressions are that it’s light on volume but that is also hard to judge without understanding your level of intensity. Deadlifts 6x3 can be easy or make you see stars…it depends.
Training should reflect goals and the goals are most motivating when put into a concrete form. " I want to be able to lift x amount of weight by y date." “I want my cholesterol levels to be z amount in one year.”
You may be doing too much or too little. Are you tracking your progress? Are you progressing?
My main question is about balance. I should have said that. Sorry.
Am I missing any major movements or anything like that?
I’ve tracked my workouts since I started. I’ve made consistent, but slow, gains in strength. My weight has stayed the same, but my waist has gotten smaller. I think my intensity is good. 6x3 on deadlifts leaves me shaking and needing to sit down. My workouts last about an hour and I’m cooked at the end.
My goals are to be healthy and always be improving.
A long term goal is a bodyweight shoulder press.
I’m patient.