On 18 May, they opened up the fitness centers in my country. I couldn’t resist, and I went to practice. There were almost no people, obviously still afraid. I approached carefully because I had not trained with higher weights for more than 2 months.When I had the chance I was doing outdoor Dips and Chin Up at home Push Up. As I had already mentioned at home I have dumbbells and a lever, but I can put no more than 50 kilograms. In conclusion, during these two months, I have been practicing something even with not very heavy weights. Anyway, still describing the workout I did at the gym.
BP- 5x50, 60, 70, 3x80, 1x90, 1x95, 1x100
Squat-5x40, 50, 60, 3x70, 3x80, 1x90, 1x100, 2x3x80
Press -1x50, 55, 60 I did in the pauses while I squat ;
Rows-5x50, 60, 70, 2x5x80, 3x90
Chin-Up-1x5
I didn’t expect to be that close to the weight I was two months ago. However, the weaker the strength also does not diminish much. And I’m not very strong. I also set a video of the lifting of 60 kilograms.
BP-5x50, 5x70, 5x90, 2x3x90
Incline BP-10x40, 8x60, 8x70, 12x60
OHP-10x40, 3x5x50
Lateral Raise-10x10, 8x12.5, 6x15
on each hand
Push-Down-1x10, 3x12
I decided to switch to PPL. I feel good about this separation. In the beginning I will train 3 or 4 days a week. And if all goes well I will increase the frequency. However, I think leg training should be between the other two.
Hi
I haven’t written for a long time, but I haven’t stopped training. I started 5/3/1 in the 3/5/1 variation - 3, 3, 3+ / 5, 5, 5/5, 3, 1+ and 5x5 FSL in each workout.
Exercises:
For BP- Row
For OHP-Dips and Chin Up
For Squat - Leg Press, Leg Curl
DL- ABS
Sometimes I will include Jokers sets in week 3x3 and week 5/3/1 after PR but before FSL.
I will follow how I progress. I hope we are healthy and I hope the gyms do not close again.
Today I finished the first week of the program, I want to continue it for a longer time, because I can’t train for a long time on the same scheme. I get bored and constantly change them. Last year I started 5/3/1 and in just one month my strength started to grow very fast. I hope this is an incentive.
I had not trained in a gym for over 2 months. On November 27, they closed the gyms in my country and opened them more than a week ago. But it is not known how long this will last and whether they will not be imprisoned again, because now they say that some supposedly more dangerous strain has been discovered in Europe. However, I did some training on Squat, BP, DL, OHP and a few isolating movements.
I saw that the for Super Bowl stadium in America was full, it was obviously a big clash and no one dared to impose measures to limit visitors, despite Covid 19. Congratulations to the fans of Tampa Bay Buccaneers.
I’m putting a video on DL.
I haven’t filled in the diary for a long time, but I haven’t stopped going to the gym. I’m currently on 5/3/1 … for once again, but I like it and until I get bored I follow it. After all, I’m almost 49 years old and my main goal is not to get stronger or look like a bodybuilder. I train mainly to have physical activity andй pleasure. In another topic I wrote that I do two workouts a week, but when I can do four. I also included squats, but I do it carefully because of my health problems.
So to describe my last workout:
Shoulder press / kilograms / -3x40, 3x45, 7x50, 5x5x40;
Lateral Raise-12,12,15;
Face pulls-3x25.
After 3 cycles of 5/3/1 + FSL no improvement in strength in any movement. Maybe the reason is in me, I did not stop drinking alcohol and smoking cigarettes and eating as I please. I’ve always lived that way, but 2-3 years ago this pattern made me progress quite well. I notice that somehow I tolerate the voluminous training with submaximal weights quite well. As of today, I changed the program and started Chad Wesley Smith Juggernaut Method. I’ll see how far I get.
Training today:
Bench press-9x5x55, 1x21x55 kg.
Chin up
Rows
Grabbing
Hi, I apologize for answering only now, but I had not logged in to the forum.
As I have already shared in this and another topic, I had a health problem and did not train with squats and deadlifts. But gradually I included them in the program, because for now I have no problems. I find that squatting and deadlifts in multiple repetitions do not tolerate me well, especially deadlifts torment me a lot. Not just in terms of health, but somehow I hate doing deadlifts in more than five reps.
At the moment, I switched to DUP three days a week. I started with 85% of my max for 1 repetition. I removed the days of hypertrophy for squats and deadlifts. I only do strength and power for these two lifts. I also have exercises to help - horizontal and vertical pulls for the back, shoulder press and one exercise for biceps and triceps. I have already passed the second week of the program and it is doing well for now. But somehow I train more days, but I tell myself that more doesn’t always mean better. This way I calm down.
The stupid thing is that I try to lose weight, so I avoid having a lot of volume from which I can not recover. I don’t know if it makes sense to do such training programs for burning fat and less food, but for now I’m ok. I’m still almost 49 years old, but I have a lot of energy in reserve … about 32-33% fat Which I hope for some time to help lift, given the less food that I also take care to avoid carbohydrates.
Just to add, because I did not answer the main question. Between workouts, I feel good, no matter how I train. Well, I still don’t train like a 20-year-old. But on average I have about 4,000-8,000 lb of training volume per day from basic lifts. It depends on what training day it was. If I include the lifted weight of the assistants, on average I make a volume of about 10,000 lbs. There have been cases of having 4 consecutive training days and I have no problem. Although I smoke cigarettes and drink alcohol constantly. But I don’t get drunk, don’t think I’m an alcoholic. I train, have a lot of dinner and drink alcohol, sleep 6 hours maximum and the next day I can still train with the above volume. And yet I think I’m completely weak and don’t have a high training capacity compared to many people my age. I’m not talking about the people from my gym, but about those from the internet, who we constantly see how strong and shredded
if you can drink alcohol and smoke and train and still feel good between sessions i don’t think you train too hard, and that’s good, the way to go imo save for the smoking
That’s right, Bono. You have returned the weight at the moment, because otherwise it can be quite difficult for me when the weight starts to increase. At the moment, and in general on the bench, my press was stronger than squatting, but this is the situation. It’s not a drama for me, I train for health and tone. And whatever happens in strength and hypertrophy is a bonus for me.
Yesterday I changed the routine, but I wanted to add variety.
I am heavy and difficult. On the Dips, I have no problem making at least 15 pieces.
Many times I have wondered if I should make more efforts to lose weight and train mainly street fitness. Weight training started to bore me. But I think it puts more strain on the joints than lifting weights, especially for a person aged 48-49. What do you think about this.
Bono, as I said in my previous post, I’ve been getting very bored of weight training lately. Most mentally. Because I want to lose about 30-40 pounds, but I know that such an approach will require a very strict diet, which I can not follow. And both to lift weights and to see my strength drop, which is very discouraging for me. In street fitness, when you work hard, the less your personal weight, the better. If of course you train regularly.
Not long ago, I read an article that recommended that at my age, you should focus your efforts on where you were best when you were young. I was much better at street fitness than I was at weightlifting.
I’ll see what happens.
Body weight-233 Pounds.
I gained a little weight the last day - about 2 Pounds.
I ate a lot of chocolates, it’s my fault. Otherwise I use an application that gives me gradual progress. Remembering that when I was young I made chins with one hand, now I cry. But then I was 1/3 lower in body weight. Besides, there can be no comparison between a 20-year-old athletic youth and a nearly 49-year-old fat guy
Which I hope for some time to help lift, given the less food that I also take care to avoid carbohydrates.