Ok someone suggested that I post up a log to gain help. Laying it all out on the table with a pic I took today at gym. Don’t know if I am posting this right but here goes;
I’m 52.
5’11
180 w/clothes
Very active and energetic (almost hyper lol)
Married 31 years
Own 4 business’s and take care of elderly mother in bad health+lots stress
Financially well off
Approx 12-13% bf
Worked out on and off for 15 years.
Small framed hard gainer weighed 120 at wedding and 135 at 30 years old when I started working out
Never done steriods
Protein and creatine on and off through years
Open to pharma esp w/age now test prob decreasing
Tried S-Roid followed by Test-5. Worked well but told need (PCT) prescript to balance back. But didn’t and seem fine.
Diet pretty decent through years,1/2 organic and 1/2 I don’t care
Present workout;
3 days a week,alt A & B to keep variety up
Work out to failure
Try to strongly stimulate but not annihilate muscles
If I don’t feel rested I don’t work out again till I do. Sometimes 3-4 extra days. Bad or good?
Mon;
Back
A
Pull up wide grip
BW+25x8x6x5x3x3
Shrugs
180x9x8x7x7
Curl
db30x10x6x6x6
B
Row seated
150x9x9x8x7
Shrugs
db 75x10x9x9x9
Curl mach
60x9x8x7x6
Wed;
A
Leg press
150x10x10x10x10x10
Calves sitting
220x30x25x20
B
Squats
140x20x20
Calves
90x10x9x8x7
Friday
Chest
A
Dips w/weight belt
bw+25x12x10x10x10x9
Flys
Burn out 1x115x14 or till won’t move
Shoulder mach
70x10x10x10x9
Tris
P/downs
140x8x8x7x7
B
Bench press machine
140x8x5x3x3x3
Burn out diff fly mach
1x60x15 or max reps
Shoulder mach
90x10x10x9x9
Mach p/downs
70x10x9x9x8
Abs each work out 1-2 sets of mach crunches to failure
Aerobics? None except clean carpets and play with my sons a few days a week basketball and such
Goal-Get to 185 and single digit body fat!!!
