OLDER...But, stronger & still growing

[fbcpastormk]

The body is an amazing creation! At 43 I am bigger and stronger then ever.

I have been training off and on since I was 17. I have been pretty consistent over the past two years. I also have experienced some injuries (torn distill bicep tendon and then a torn rotator cuff, labrum, bursitis and bone spur) in the past year that have reminded me that I am not as young as I used to be and need to train smarter. I can honestly say that I am bigger and stronger today then before those surgeries. However, I am not content and am changing things up with growth in mind.

I will record my bodyweight, calories and training here for those who are interested.

I have 100% recovery from both surgeries and would be happy to share how I achieved that with any who ask.

[fbcpastormk]

Bodyweight: 183
Yesterday's Calories: around 2,500

Triple super-set: front, side, seated rear delt raise
15x12/15x12/15x12
20x12/20x12/20x12
25x12/25x8/25x10

Seated db press (ss) with db upright row
40x15/30x12
50x15/35x10
60x12/35x12
70x4,45x5/35x12

lying leg lifts
20x3

standing db curl
20x15
30x12
40x12

Front plate raise
45x10x3

1 arm side delt raise
25x12
30x12
35x10,25x10,15x10 (drop set)

Seated rear delt raise
20x12
20x15
20x15,12x12,8x12 (drop set)

Spider curls
25x12
30x12
35x12

[fbcpastormk]

Bodyweight 184.8
Calories yesterday: 2,900

Bench press (ss) rotary rear delt
135x15/100x15
185x12/130x15
205x10/160x12
225x5/190x8
240x3
240x2

Db fly
35x15
45x10
50x12

Incline db press (ss) incline fly
65x12/25x12
75x9/25x12
80x3,45x7/25x15

Reverse standing leg press calf raise
330x15
400x15
470x12

[fbcpastormk]

Bodyweight 187
Calories yesterday 2,729

Incline bench skullcrushers
35x20
65x15
85x12
105x8, 65x20 drop set

Tricep kickback
20x15
25x15
30x12, 20x20 drop set

1 arm Tricep press down (using pull up assisted machine)
70x15
85x15
100x10, 70x15 drop set

Seated overhead db tricep extension (2 db)
30x12x3 (superset with the press down)

Bent over row (head on incline bench) ss with wide grip pull up
135x15/ 8
155x10/ 7
175x8/ 10 (40lb assist weight)
175x8, 155x6, 135x4 drop set
- I do not recommend wide grip pull up as a second exercise in a superset. I had no stamina as you can see.

Lying db pullover
65x12
75x10
85x7

Tricep dips (Bodyweight 30 sec rest)
12
12
12

[fbcpastormk]

Bodyweight 186.7
Calories yesterday: 3,725
I am pretty sore today. The muscles I have trained this week are sore. My legs are just about recovered and I trained them on Monday. I almost did not go to the gym because of the way I felt when my alarm went off. I was not feeling great at the gym either. I worked a long day yesterday. This could have something to do with it. Motivation was low, so I tried something a little different. All 20 rep sets. Shoulder training:

Seated db front delt raise
15x20
20x20
25x20
30x20

Seated 1 arm side delt raise
15x20
20x20
25x20
30x20

Seated machine shoulder press
60x20
85x20
100x20
130x20

Standing bb upright row
45x20
55x20
65x20
75x20

Standing db bent over rear delt fly (head on bench)
15x20
20x20
25x20
20x20

[fbcpastormk]

Bodyweight 185.5
Calories yesterday around 3,000
I usually rest on Saturday & Sunday. My gym is closed today, but I was able to train biceps at home.
Attachment 137521

Workout today:
Standing barbell curl (ss) with low cable curl
- Cable machine weight is not accurate, so I only recorded reps
30x15/15 reps
45x15/15
60x15/15
70x15/15
85x12/15

Db preacher curl (ss) high cable curl
20x15/20
30x12/15
- start of 2 drop sets
50x5 (not full extension), 30x13 (full)/15
50x5 (^^^^), 30x12, 20x15/15

[Nikonguy]

Very solid plan here. Looking forward to following.

[fbcpastormk]

Very solid plan here. Looking forward to following.

Thanks! Welcome aboard 😀

[fbcpastormk]

Bodyweight 185.4
Calories yesterday around 3,000
Legs today

Seated quad ext #1
100x20
115x20
115x20

Leg Press
195x20
275x15
380x15
480x15
600x10 (PR)

Hack squats
195x15
205x15
205x12
150x12

Leg ext #2
130x12
145x15
160x12
175x15

[fbcpastormk]

Bodyweight 186.6
Calories yesterday 3,321
Shoulder day

1 arm front delt raise (ss) with 1 arm side delt raise
20x15/20x15
25x15/25x15
30x15/30x12
35x12/35x10

db upright row (ss) with rear delt fly (bent over head on bench)
30x15/15x15
40x12/20x12
50x10/20x15
0x0/20x15
- weight of db in each hand

db seated shoulder press (ss) machine seated shoulder press
45x12/85x12
55x12/85x12
65x6/85x12

alternating front and side db raise
20x10x3

[fbcpastormk]

Yesterday's training
Bodyweight 187.6

Deadlift
135x5x2
195x5
245x5
300x5
360x1x2
380x1

1 arm rotary back machine
100x15
130x15
160x12
190x12

[fbcpastormk]

Bodyweight 188

Close grip bench press
45x15
115x15
135x15
155x12
175x7
195x6

regular grip bench press
225x3
255x1
265x1

incline db bench press (ss) flat bench fly
45x15/30x12
55x10/35x10
65x8/40x10

Incline bench db tricep extension
20x15
30x10
40x8

seated machine overhead tricep extension
(ss) tricep kickback
100x15/20x15
120x15/20x15
140x12/20x15

[fbcpastormk]

Bodyweight 185.8
Rest days Sat/Sun

Leg press
150x30
240x20
340x20
440x15
540x15
610x10 (PR)

db front squats
40x15
50x15
60x15
70x15

Wide grip pull up (ss) with lying db pullover
85 assist X 15/45x20
70 assist X 15/55x20
55 assist X 12/65x15

[fbcpastormk]

Bodyweight 186.5
Day 1 of Power Bodybuilding

Incline bench press
bar X 20
110x20
170x10
195x5x5

db bench press
65x20
75x15
85x12
95x9

Incline fly
35x12
40x10
45x10
20x15

[fbcpastormk]

Bodyweight 186.5
- Today is day 2 of the Power bodybuilding program

Leg extensions #1
70x20
80x20
90x20
100x15

Squats
35x12
105x6
155x5
180x3
200x3x5

leg press
330x10
430x10
530x9 (machine broke)

Leg extension #2
130x12
150x12
170x12

Rear delt fly machine
60x12
60x15x3

- Gym has all new equipment, which is nice, but it will take some getting used to.

[fbcpastormk]

Bodyweight 186.6

Standing military press
55x15
75x15
105x15
125x10
135x8x2

Bb upright row
55x12
75x12
105x10

db upright row
40x12
45x12
50x8

side delt raise
20x15
25x12
30x12x2

seated bent over rear delt fly (ss) with standing rear delt cable fly
20x12x4/10x10x4

Face pulls
65x15x2
100x15

Front plate delt raise
45x15x3

[DocJekyll]

I'm in. Looking forward to watching your progress.

[fbcpastormk]

I'm in. Looking forward to watching your progress.

Welcome! Glad to have you watching. Feel free to make suggestions if you see where I could add or change something to make better progress.

[fbcpastormk]

Bodyweight 186.6
Day 4 Power bodybuilding program

Standing bb curl
45x12
65x12
85x12
105x12

seated db curl
35x10
40x7
35x10

Ez bar lying tricep extension
65x12
75x12
95x12
105x6

Seated tricep extension on preacher machine
50x25
70x20
100x15
120x15

Preacher curl machine
50x20
70x12
100x12
120x10

standing tricep extension machine
80x12
90x10

Incline bench db tricep extension
20x20
30x15
40x6

[fbcpastormk]

Bodyweight 187.6
Body fat was 13.2 today

Bench press
135x20
195x5
235x5
275x1 clean with spotter standing by just in case
285x 1/3 I got this about 1/3 the way up after touching chest.

Deadlift
150x10
220x10
300x2x7

1 arm db row
75x10
85x10
100x10x3 (no straps)

wide grip Lat pull down to front
110x12
140x12
160x10

I noticed my biceps were feeling kind of sore once I started training today. Not muscle sore from yesterday's arm training. More like an ache type pain.

[fbcpastormk]

Monday's training
Bodyweight 186.6

Incline bench press
60x20
150x10x2
175x10
200x5x3 (60 sec rest between sets)
- 5 minute rest
200x5x3 (60sec rest between sets)

DB bench press
65x15
75x12
85x7
75x4, 45x9
60x11

incline fly
30x10x2
30x12

rear delt fly machine
50x15
60x15
70x15
80x12

rear delt cable machine
15x20
20x12
20x15x2

[fbcpastormk]

Tuesday's Training
Bodyweight 188

Seated leg extension
60x25
90x20
120x15

squats
125x8
155x5
175x5
205x3
215x3x6

leg press
330x12
420x10x3

leg extension
140x12
160x12
170x12

single leg press down
85x15
100x15
100x12
100x10
100x12

[fbcpastormk]

Today's training
Bodyweight 188.4

Standing military press
60x20
110x12
130x12
150x8x2
170x1

Standing db upright row
30x12
50x10
55x10

standing side delt raise
20x12
25x12x2
25x12,15x10

standing front delt raise
25x12
30x12
35x12x2

behind the back barbell shrugs
120x12
170x10
210x10
260x7

[fbcpastormk]

Bodyweight 187.6

Today's training

bicep preacher curl machine
50x20
90x12
120x10

tricep extension preacher machine
50x25
90x20
120x20

Standing bb curl
60x12
80x15
100x12
60x20x3

seated db curl
25x12
35x12
45x8, 30x5

ezbar lying tricep extension
65x15
85x12
105x8
85x12

tricep press down cable (ss) with incline db tricep extension
80x12/20x12
110x10/20x12
100x15/20x15
100x15/20x15

[fbcpastormk]

Bodyweight 189.2

Deadlift
150x10
220x5
270x2
320x2x2

bench press
135x10
195x10
240x3

wide grip lat pull down front
110x12
130x12
150x12

low cable v grip Lat pull
110x15
150x15
170x15

- My right arm has had some pain in the outside portion of the lower end of my bicep. I will take the next 2 days off and see if it helps

[fbcpastormk]

Arm seems better, but I have Bronchitis. I may try and get to the gym this afternoon.

[fbcpastormk]

Finally made it to the gym yesterday (Thursday) afternoon. Strength didn't seem to bad, but stamina has been effected by this cold.

Incline bench
150x10
175x10
195x6x2
195x5

db upright row
15x20
25x20
35x15
45x12

flat bench press (ss) with incline fly
135x10/30x12
155x10/35x12
175x10/45x10
195x7/45x10

seated side delt raise (ss) machine shoulder press
25x15/100x6
25x15/90x8
30x12/80x12
30x12/70x15

side delt cable crossover
15x12x3

front delt plate raise
45x15x2

forhead on bench rear delt fly
20x12
20x20

rear delt fly machine
70x12x3

[fbcpastormk]

Finally, I made it to the gym at my normal time this morning. I'm still dragging some, but did okay

1 arm low cable curl
10x20
15x15
25x12
30x10

machine preacher curl
40x20
80x10
100x10
110x10

preacher machine tricep press
50x20
80x15
100x15
130x12

1 arm tricep cable extension
20x15
30x15
35x8

db tricep bench press
45x15
55x15
65x10

lying db cross face tricep extension
15x15
20x12
25x12

db incline bench hammer curl
25x15
30x12
35x12
40x8

1 arm reverse grip cable tricep extension (ss) rope tricep extension
15x15/30x20
20x10/35x15
20x12/35x15

[fbcpastormk]

Internet has been out and things have been slow, but it's all back now. I'm hitting the gym in a few minutes and will update later

[fbcpastormk]

Training from Monday

Bench press
150x10
175x10
200x10
225x6
225x5
255x1

incline fly
30x15
40x15
50x15
40x10
30x10

incline bench machine
140x10x3

seated machine fly
120x15
130x15
140x15
150x15

side delt db raise
20x15
25x15
30x12
20x15x2

db upright row
25x15
30x15
35x12

seated bent over rear delt fly
20x15x3