40 and beyond journal

[.pumpingiron]

Getting ready to turn 40, so I am starting a new journal

Currently 176 pounds with a 35 inch waist

Several years ago I was 215 pounds with a 42 inch waist

My goal is to get down to and maintain a 32 inch waist (or less) which I suspect will put me in the sub 165 weight range

Been lifting for 20 years pretty consistently

I have a home gym in the garage with everything I need to lift

[.pumpingiron]

I usually walk a total of 15-20 miles a week for cardio

Weightlifting Routine:

-------------------------Saturday------------------
Barbbell Squats
Standing Barbbell Shoulder Press
Standing Barbbell Calf Raises
Cable Crunches

-------------------------Sunday---------------------
Weight Chins and/or Weighted Hammer Pullups
Barbbell Shrugs
Lying Weighted Crunches (Optional)

-------------------------Monday------------------
Dumbbell Bench Press
EZ Curls and/or Dumbbell Hammer Curls

-------------------------Tuesday-----------------
Seated Cable Rows
Weighted Dips
Hamstring Exercise (Optional)


NO LIFTING Wednesday, Thursday and Friday

[.pumpingiron]

Barbbell Squats
135 lb-8x
185 lb-8x
225 lb-8x

Standing Barbbell Shoulder Press
95 lb-12x
115 lb-12x
135 lb-11x
155 lb-7x

Standing Barbell Calf Raise
135 lb-20x
185 lb-15x
225 lb-13x

Cable Crunches
50 lb-20x
70 lb-15x
80 lb-15x

[Talltobig]

Good looking program! Lots of volume on the first day.

Good luck going forward and with your goals!

[.pumpingiron]

Good looking program! Lots of volume on the first day.

Good luck going forward and with your goals!

Thanks bro!

[.pumpingiron]

Weighted Hammer Pullups
Bodyweight-8x
(Bodyweight+25 lb)-8x
(Bodyweight+45 lb)-8x

Barbbell Shrugs
135 lb-30x
225 lb-19x
255 lb-12x
275 lb-6x

[.pumpingiron]

-----------------------------------Tuesday
Seated Cable Rows
90 lb-12x
180 lb-12x
200 lb-12x

Weighted Dips
Bodyweight-12x
(Bodyweight+45 lb)-12x
(Bodyweight+90 lb)-12x

-----------------------Wednesday
Dumbbell Bench Press
55's (110 lb)-12x
70's (150 lb)-12x
85's (170 lb)-10x
100's (200 lb)-8x

Standing EZ Bar Curls
60 lb-12x
80 lb-14x
100 lb-6x

[.pumpingiron]

120 minutes walking

2296 calories (net)
152 grams protein
--2 scoops protein powder
--2 tbsp peanut butter
--big bowl chili with tomatoes/crackers/peppers/cheese
--1 pizza fajita
--2 cookies and some sweet tarts

[.pumpingiron]

Barbbell Squats
135 lb-8x
185 lb-8x
225 lb-4x (slight twitch in left knee during this set so I stopped at 4 reps..no pain right now..probably nothing to worry about)

Standing Barbbell Shoulder Press
95 lb-12x
115 lb-12x
135 lb-11x
155 lb-7x

Standing Barbell Calf Raise
135 lb-20x
185 lb-15x
225 lb-14x