My name is Tatsuya, a lurker for about a year, finally decided to sign up. Need some accountability on the weightlifting end of my life. 43 yrs old, college professor in my free time, started lifting in 1991...did martial arts up until then (judo and some boxing). Always had decent "natural" strength, was only about 145 lbs when I started lifting. Advanced fast enough that I flirted with the idea of competitive powerlifting until a back injury doing squats in summer 1993 ended that (July 7th...remember the infamous date). Toiled around, babied by back for a couple of years but then started to feel confident again in 1997. Forced layoff due to Hep A actually helped me and I peaked from late 1997 until 2000 (peak weight around this time was around 195 lbs). Still shied away from back squats and heavy deads but did heavy front squats and power cleans instead. Then went back to grad school in 2003 and things went south. Still weighed 195 but it was a different 195. Some health scares in 2007 (anxiety attacks due to grad school stress) scared me into losing weight (better diet, more cardio and but once again got scared of lifting heavy).
I'm in good condition now but hate being weak, really been just going through the motions as far as lifting goes. So figure I'll to start a journal, even when I was hardcore lifting I never did this. Even if no one reads, seeing it on "paper" and seeing how much time I'm wasting by not improving will hopefully light a fire under my ass. I hope to get back up to around 180-185 (currently around 170-175)...I know that's not big but it is the right mix of strength and conditioning for me.
My workout (full body 3X a week):
Squats (alternate time to time between high bar and safety bar)
Leg curls or Swiss Ball curls
Reverse grip bent over barbell rows (Yates style, moderate weights)
Pull ups (bodyweight)
Dumbbell swings (one DB with both arms)
Hammer strength incline press
Hanging leg raises with dumbbell between my legs
Rotator cuff work
Jump rope (try to limit it to 20-30 min but I'm an avid jump roper and sometimes get carried away)
Front squats (olympic style)
Stiff leg deadlifts
weighted chins (parallel grip)
Hip abductor/adductor machine
Jump rope 20-30 min
Deadlifts (due to my back sumo style feels better, sometimes use trap bar)
Bent over barbell row (heavier than Mon, pronated grip)
Lateral and front raises (more to warm up the shoulders)
Standing overhead press
sometimes I'll do either lunges or pistols to get some one leg work)
Lower back always a concern, recently started back to using a heavy duty powerlifting belt to that I used back in the early 90's to assuage those fears a bit
Both shoulders are sketchy, they are okay now but thats why I don't do flat barbell presses anymore.
Need to count calories better, I approximate everything which being a scientist I should know better...since I'm going for slow steady gain to minimize fat gains, need to start being real judicious about this. Although I need to eat more than less
Will try and post some pics, including when I was in my worst shape back in 2007 (they're on another computer). Look forward to getting to know some fellow Over 35 lifters soon!