Too old to grow? NAH! Watch this.....

[fbcpastormk]

It is possible to get stronger and build muscle at 43 years old. After 3 surgeries (2 in this past year), I am just about as strong as I have ever been. I am just an average dad and husband that enjoys lifting weights. I had another log going for the Sheiko style training I was doing, but decided to start a new log because I am not using that program right now. I currently weigh 181 pounds at 6' tall. I will log my daily workouts here for anyone who would like to follow.

[fbcpastormk]

My weight was 181. This day did not go as planned. My stomach has been messed up for a few days (before I started this log), so I decided to take the maximum dose of a laxative yesterday and after 10am only had fluids. Around 8pm all let loose and my stomach felt better. I chose not to lift this morning on an empty stomach and lifted in my basement this evening. I was able to work arms:
- Cable machine is rusty so these weight numbers not accurate
Standing cable curl
40x15
50x15
60x12
80x6/70x6/60x8

Cable tricep extension
40x15
50x12
60x15
90x6/70x6/50x8

Standing barbell curl
55x15
65x12
85x12
105x10/85x10

Seated 1 arm overhead db extension
30x15x4

Triple set: 1 arm db preacher curl/ 1 arm db standing isolation curl/ 10lb plate seated curls
30x15/30x15/10x25
30x12/30x12/10x25
30x15/30x15/10x30

Dips/ supersets 10lb overhead tricep extensions
BW x 15
BW x 20/10x50
BE x 25/10x50

[fbcpastormk]

Weight 183.2
Slow day today. I only hit quads.

Squats
135x8
155x8
175x8
225x5
245x5x3

Squats #2 superset with seated leg extension
135x12/130x15
145x12/160x15
155x12/190x10, 140x6, 100x5

- legs were wobbly after this
- energy was low today
- strength was pretty good

[fbcpastormk]

Bodyweight 184.2 pounds. The interesting thing about this is the fact that my calorie intake has not been what I planned due to some stomach issues. I hit only 2,000 calories on a low day and 3,900 on a high. I probably averaged about 2,800 for 6 days. I have hit over 200 grams of protein every day.

Today went well. I was up earlier today, 4:25am. Hit the gym about 6am and finished about 7:45am. I felt the best I have in a long time today.

Standing over head bb press
45x15
65x15
85x15
125x4 (most since surgery)

Side lateral raises
20x15
25x15
30x10/20x10/10x10

Seated calf raise
110x20
155x40
180x30
205x25
205x30

Face pulls
85x15
100x12
115x10/85x10

Bb bench press
135x5
185x5
225x1
245x1
265x2 (assisted)
225x4x3
135x20

Front shrugs smith machine superset with db shrugs
100x30/75x12
170x20/75x12
290x8, 170x15/75x12

Bb upright row
65x10
85x10
105x6/85x8/65x10/45x15

Db incline fly superset with rotary chest
25x12/100x15
30x12/115x10
40x10,30x10,20x10/130x6, 85x8

[fbcpastormk]

Bodyweight 186.4
I have felt really good the past two days. I do not usually work out on Saturday's, but today I did.

Bb straight leg dead lift superset with db straight leg deadlift
135x12/50x12
185x10/60x10
205x10/70x10
225x10, 185x6/80x12, 70x10

Wide grip Lat pull down behind neck
105x20
135x12
150x12
180x8, 135x6

Seated leg curl
110x8
120x8
130x7, 100x8, 70x10

Deadlift
225x5
275x5
305x5
325x3
275x5x3

Meadow rows superset with 1 arm row
110x12/100x10
120x12/80x12
130x10, 110x10/80x15

Standing Straight arm Lat pull down
55x15
70x10
60x15

[ossizen]

A good start there.

Never too late to start getting stronger.

I didn't start until I was 33. I was 135lbs soaking wet.

[fbcpastormk]

A good start there.

Never too late to start getting stronger.

I didn't start until I was 33. I was 135lbs soaking wet.

Thanks for the encouragement. What type of training do you use (powerlifting, bodybuilding, cross fit...)?

[ossizen]

Thanks for the encouragement. What type of training do you use (powerlifting, bodybuilding, cross fit...)?

A mix. I've done Rippetoe, Smolov, 5x5, and various splits.

I refuse to do Crossfit though. That would play havoc on my scoliosis.

Right now, I've been doing body part splits. This does the most for me.

[fbcpastormk]

Bodyweight 185.8
Calories over the weekend 3,000-3,500. This seems to be the amount I am most consistent with. When I have tried to get more then this my stomach feels awful. I may try and bump it up to 3,800 still. Yesterday was a rest day. Today I did chest and rear delts. I hit a PR on db bench press of 100x7.

Db bench press superset with fly
45x20/20x15
75x15/25x15
85x15/30x15
100x7 (PR), 75x5/30x15

Incline db press superset with incline fly
75x7/25x15
70x8/30x15
65x7/35x10
60x9, 45x7/30x15

Face pulls superset with rear delt rotary machine
60x20/85x15
75x15/100x15
90x15/115x12
105x15/130x12

[fbcpastormk]

Bodyweight 184.8
I hit 3,700 calories yesterday. Today I hit arms:

Seated Tricep press down (behind back)
85x20
115x15
145x12
165x12

Reverse grip tricep bench press
45x15
95x15
125x12
145x10
165x6

Seated overhead tricep extension superset with tricep rope extension
130x20/50x12
160x12/50x12
180x10/50x12

Ez bar preacher curls superset with seated incline hammer curl
55x15/30x10
75x10/35x10
95x4,75x3,55x5/40x5,30x5,20x10

[fbcpastormk]

Bodyweight 186.2 calories yesterday about 3,250
Workout today:

Smith machine seated shoulder press
60x12
80x12
110x10
130x5, 80x10

Seated machine shoulder press
70x15
85x12
100x10
115x8,70x6

Front plate raise
35x20
45x20x2

V grip Lat pull down
160x12
190x10
235x5
210x8

Standing side lateral raise superset with seated side lateral raise
25x12/15x15
30x10/15x15
35x8/15x15

[fbcpastormk]

Bodyweight 185.8
Slow morning today with a preoccupied mind. I only had about 30 minutes this morning. I did some leg work.

Leg press
150x20
240x20
330x20
420x20

Leg extension
100x20
115x20
135x20
155x20

Seated calf raise
110x50
145x50
180x50x2

That's all for now.

[fbcpastormk]

Bodyweight 185.8
Yesterday was a rest day. Here is today:

Bench press
135x10
205x5
235x2
255x2
265x1 (PR since surgery)
275 I missed twice. Both times I was able to bring it down and then half way up before it wanted to go down again. I hope to get this very soon.
235x3x3
245x2
145x19

Db fly on flat bench
30x15
40x15
45x12
50x12

Standing Arnold press
25x15
40x8x3

Seated 1 arm side lateral raise
20x15
25x15
30x12
35x15, 15x20 (drop set)

Rotary rear delt machine
85x15
100x15
130x12
160x10

Face pulls
85x15
115x10
130x10

Deadlift
135x5
225x5
300x1
350x1

[fbcpastormk]

Bodyweight 187.2
Calories over the weekend about 3,300. My goal for this log was 3,500-4,000 calories. This did not work well for me. For some reason my stomach and intestines had a hard time with this. I seem to do well around 3,300. As you can see my weight has increased about 6 lbs in 16 days. Workout for today:

Squats
115x8
165x5
215x5
265x2
215x5x3

Hack squats
150x15x4

Leg extensions
130x20
160x15
205x12

Wide grip Lat pull down to front superset with underhand grip close pull down to front
100x15/100x10
115x15/115x10
130x15/130x10
145x15/145x10

Bent over row with barbell
115x15
135x15
165x10

Lying db pullover superset with standing straight arm Lat pull down
80x12/55x12
90x10/55x12
100x6/55x12

[Marius_Ursus]

Good work. Are you currently trying to add mass like the title suggests?

I'm an average dad and husband who loves lifting, too. Good to see a new journal in here.

[fbcpastormk]

Good work. Are you currently trying to add mass like the title suggests?

I'm an average dad and husband who loves lifting, too. Good to see a new journal in here.

Hey thanks! Yes, I'm trying to put on some muscle and increase strength. I have a 20 year old powerlifting son to try and keep up with .

[fbcpastormk]

Bodyweight 187.2
Calories yesterday 3,600
I did not go to the gym yesterday. I will drop dairy out of my diet for a few days. My stomach has given me troubles (bloating and feels like a rock is sitting in there). I will see if this makes a difference. Today's workout:

Seated leg curls
60x15
100x12
120x10
140x6 (PR)

Romanian deadlift
135x12
185x12
205x12
225x10

Gobblet squats
85x12x3

Seated calf raise
110x50
155x50
200x50x2

Standing hammer curls
20x15
30x12
40x10

Lying cable curl
55x15
85x12
55x12

Ez bar preacher curl
35x15
65x8
85x10
105x3 (PR), 65x8

[fbcpastormk]

Bodyweight 189
Calories yesterday 2,725
I have been getting comments lately about my changing physique. It's that noticeable. It's pretty cool! Here is today's workout:

Db upright row
20x15
30x15
40x12
50x8

Seated db shoulder press
20x15
35x15
50x12
60x8

Deadlift
135x10
225x5
300x5
350x2
380x1
265x10

Face pulls
55x15
70x15
100x12
115x8

Standing bent over rear delt fly's
15x20
20x15
25x12
25x10, 15x10

Smith machine front shrugs
100x25
190x15
310x6

Seated 1 arm side lateral raise
25x15
30x12
35x12

[fbcpastormk]

Bodyweight 187.8
Calories yesterday 2,500 (stomach is still not right and just decided not to stuff food down the way my stomach was). I hit macros though. Calories were low because of the lack of calories in most of my protein (HumaPro). Stomach seems less bloated today. Today's workout:

Leg press
150x15
240x15
330x12
420x12

Front squats (new for me)
45x10
65x10
85x10
105x8

Bench press
135x10
185x5
225x5
250x2
270x1

Db incline bench
70x15
80x10
90x4,60x6

Db flat bench fly
40x10
50x10
- ran out of time

[fbcpastormk]

Bodyweight 187.2
Calories yesterday 3,207
Added 20 minutes of cardio: walk
Cardio today: 20 minutes AMT machine

Turning up the training! Today's workout:

Squats round 1
135x8
150x5
180x4x2
210x3x2
240x2x5

Bench press
135x5
160x4
190x3x2
215x3x6 (1 minute or less rest)

Squats round 2
150x5
180x5
210x4x5

Incline fly
30x10
40x10
50x10
55x10
60x10

Decline sit-up with 45lb weight
3 sets 15

Tricep press down superset with reverse grip tricep extension
115x15/40x20
145x12/55x12
175x10/55x12

Lying db tricep extension superset with handle bar tricep extension
30x12/70x12
35x10/70x12
35x10/70x12

[fbcpastormk]

Bodyweight 188.4
Calories yesterday 3,000
I woke up pretty achy from Saturday and was not able to complete everything I wanted to today. I may do round two later today. Here is what I did accomplish:

Bench press (14 sets)
135x6
160x5
190x4x2
205x3x2
215x2x2
205x3x2
190x4
175x6
160x6
135x10

Deadlift
135x10
200x4
240x4
280x3x2
320x3x2

Rotary chest machine
100x12
115x10x2

Medium incline fly
30x10
35x10

- Everything felt heavy today. Shoulders were sore.

[fbcpastormk]

Bodyweight 188.8
- Yesterday calories 3,000 and cardio was 20 minutes
- I mentioned that I was using the Sheiko program. This is true, but I am adapting it some because my body is not recovering as fast as i need. So, you will see some Sheiko thrown in here and there as my body allows. I need to listen to my body so I do not get hurt like in times past. Here is today's workout:

Standing calf raise
100x30
150x30x4

Preacher ez bar curl superset with seated barbell curl
35x15x2/45x15
55x15/45x15
75x10/45x15
95x8/45x15
- biceps have increased 3/4 of an inch in 24 days. (Measured by a guy at my gym)
- 16 3/4 now

Front plate raise
25x25
35x20
45x20

Standing bb overhead press
45x20
65x15
85x15
105x12

Triple set: seated 1 arm Side lateral raise, bent over rear delt raise, seated rear delt machine
20x15/15x15/100x12
25x15/15x15/115x10
30x15/15x15/130x8

Hammer curl
40x10
45x8
50x6

[fbcpastormk]

Bodyweight 188
Calories yesterday 3,300
I started off slow today, but finished strong.

Bench press #1
135x10
160x6
190x3x2
215x3x5

Squats
135x5
150x5
180x4
210x3x2
240x3x6

Bench press #2
150x5
175x4
205x3x5

Incline fly superset with rotary chest
35x15/85x20
45x12/85x15
55x10/85x10

[fbcpastormk]

On the growth train!
Bodyweight 190 (PR )
- Calories yesterday 3,037 and cardio was 20 minutes
If you have not noticed I have lowered my calories some and added cardio. The interesting thing about this is my weight continues to slowly climb. My strength and size has increased. Today's training:

Deficit deadlift (standing on 4" platform)
135x10
205x3x2
240x2x4

Incline bench press
115x10
135x8
155x4
175x4
185x4
195x4x2
195x3

Rack pull just below knee
240x4
280x4x2
320x3x2
360x2x4

Dips
Bw +25 (215lbs) x10x5

Seated good morning
70x5x5

[fbcpastormk]

Bodyweight 189.4
Calories yesterday 3,340
Today I took 1 scoop of Mesomorph (this is normal), but I added 1 scoop of the NEW Hemavo2 Max by Iforce Nutrition. The pump was excellent! Today's workout:

Lying db tricep extension
15x20 (pump came very quickly after I completed this set)
20x15
25x15
30x12

Wide grip behind the neck lat pull down
100x15
115x15
130x12

Seated decline alternating bicep curl
25x12
30x12
35x10

Standing 1 arm tricep press down superset with 1 arm tricep extension
55x20/25x12
70x15/25x12
85x12/25x12

Seated calf raise
110x35
155x40
200x40x2

Bent over bb row
115x15
135x12
155x10

Hammer curl
40x8
45x8
30x15

Close grip Lat pull down to front
145x10
190x4,160x4
160x8

[fbcpastormk]

Bodyweight 191
Calories yesterday 3,016
Calories today 3,086
Today was a rest day. I took my son and a couple of his friends to Bass Pro Shop and Gander Mountain. I checked in at a Vitamin Shoppe in New Hartford, NY. I will hold a demo there April 22, 11am-2pm. I stopped into another supplements store to see what they had. Busy, but nice day.

[fbcpastormk]

Bodyweight 189.4
Calories yesterday 2,300
No cardio over the weekend
Today I finally reached 275 pounds on the bench press. This was my PR just before I hurt my shoulder and went in for surgery. I would say I am 97% fully recovered from shoulder surgery. The 3% is the weakness I still have in my left arm. Today's workout:

Bench press #1
115x10
135x5
160x4
190x3x2
215x3x3
230x2x3
250x1
265x1
275x1 (PR)

Squat
135x5
150x4
210x3x2
240x3x5

Bench press #2 superset with incline db twist press
155x4/30x15
175x4x2/40x15
205x4/50x10
205x4/55x8
205x4/55x10
205x4

Abs weighted crunch
45x20x3

[fbcpastormk]

Bodyweight 189.4
Calories yesterday 3,000
- Left shoulder was a little off this morning, so I adjusted today's workout to be only shoulders. I wanted to loosen things up and get blood flowing into both shoulders.

Seated 1 arm side lateral raise
15x15
20x15
25x15
30x12

Machine shoulder press
70x12
85x12
100x12
130x8

Smith machine rear shrugs
100x20
190x15x3

Standing side lateral raise
15x20
20x15
25x12
30x10

Seated db shoulder press
40x15
50x12
60x10
- these felt pretty good. I ran out of time, but felt I could have got the 70's

Standing front barbell raises
45x15
55x12
65x10

Face pulls superset with seated rear delt machine
70x15/130x10
85x15/145x10
100x12/160x10

Shoulders felt pretty good at the end of this. The progress has been slow, but I'm happy with it.

[fbcpastormk]

Bodyweight 190.6
Yesterday's calories 2,465
Yesterday I took a rest day
Today I hit a new deadlift PR of 410. This is 25 pounds heavier then my last PR.
Today's workout:

Deficit deadlift (4")
135x10
205x3
255x3x2
275x2x4

Bench press
135x10
160x4
190x3x2
215x2x3
205x3x2
190x4
160x6
135x8

Deadlift
205x4
245x4
280x3x2
320x3
370x1
410x1 (PR)
320x6

Incline db press superset with rotary chest machine
55x15/100x15
75x7/115x7,60x10
65x5,45x4/85x13
- chest pretty shot at this point

Standing good morning
55x5x5

[fbcpastormk]

Quick update: today I hit a squat PR of 315lbs. In the past week I hit a PR on bench (275), deadlift (410) and squat (315). This brings me to my overall goal of a 1,000 pound total at 191 pounds bodyweight.