Turning into a meathead- mid life crisis
I am starting this journal because I am turning into the same kind of muscle head/meat head that I was when I was 16-17 years old.
I find myself at a point in life where I can focus on the grind and enjoy the consistent gains that come with dedication to a simple progressive overload program.
My program is unique, different, but effective and proven.
I am 49, here are my current lifts:
Bench 385
Deep squat 425
Deadlift 500
Here is my routine:
At my home gym it looks like this:
Day 1- Chest/Back/Shoulders/Abs
Bench press / Lat pulldowns- 5 sets each 3-8 reps
Incline press/ Seated Rows- 5 sets each 5-8 reps
*sometimes Ill throw in some flyes or incline flyes (depending on time)
Seated press behind head/narrow grip pulldowns 4 sets each 5-8 reps
upright rows/more pulldowns or rows 4 sets of 5-8 reps
3 way dumbbell raises, front, side, rear...3 giant sets. (up to five time permitting)
3 sets of situps.
Day 2 rest
Day 3- Legs and Arms
Squats- 5 sets 3-8 reps
Front squats or Leg press 5 sets 5-8 reps
Leg ext/leg curls 5 sets each 8-15 reps
ez bar curls/pushdowns 5 sets each 5-8 reps
alternate db curls/lying triceps ext 5 sets each 6-10 reps
concentration curls/more pushdowns 3-4 sets , 6-10reps
Day 4- Rest
repeat
* I don't care what day of the week my "on day" falls on, I just keep alternating lift/rest/lift/rest and I like a lot of sets done in alittle bit of time. Usually I am done in about 45-55 minutes and can get 42-47 sets done in that time and continue to stay motivated and recover. The best mentality I have ever had "get my squats in" or "get my push/pull in" and "everything after that is gravy" really helps keep me going (and I have been doing this since I was about 13 and plan to continue til I am six feet under)
* I eat 5-6 times a day, every three hours...if it had parents , Ill eat it.
eggs/chicken/beef....those are staples
potatoes, rice, salads....staples
gluten free toast is a treat....peanut butter and popcorn are treats... I don't take a whey shake or any supplements...just cant afford that right now. prefer to put that money toward eggs/chicken
Not much concern about cut/ripped...just want to be thick, strong and feel young in the process. Would love to get a 600 lb deadlift, 500 lb squat and 450 bench ...but its probably not realistic given the fact that I have trained for many years. Good to avoid injuries, keep gaining but avoid stupid stuff. I mainly avoid max singles and doubles and live 3-8 reps.
old guy aches and pains are mostly knee issues due to being very active, runner, basketball and things of that nature on top of lifting. NO excuses, I squat and front squat and I go deep.
Anyhow, today is leg day....