51 today! 9 years under the rack!

**grubman** · 10-02-2019, 03:44 AM

I’m 51 today and I’ve been back in the gym for 9 years now. This is officially 1 year longer than I lifted in my teens and twenties so long ago...with no end in sight.

On my birthday I like to reflect on what I learned over the last year (about lifting and my body), and I feel this year was pivotal, since I have DEFINITELY noticed a change, and made some adjustments to my training methods and philosophies.

But first...my “official” 51 years old picture. This is the first time I’m using a picture taken outside the gym, and not pumped up. Great lighting in the bathroom, and this is a much more realistic picture of what I look like day to day.

FOOD

This year I finally stopped the calorie surplus/deficit cycle. It hasn’t been productive for me for some time. Eating more just leads to fat, and a deficit just gets me back to where I was. It’s too much work and sacrifice for minor progress.

This year I mainly focused on eating better, and getting much more fruits and vegetables in my diet. I ate to a comfort level (maintenance) and just let my my body re-comp at its own pace. My weight throughout the year fluctuated between 153 and 160 with an average of about 157. I ended the year at approximately the same weight, with much more definition and aesthetics. So I call it a win.

TRAINING

Where to start? There were a number of things I wanted to experiment with, ideas I had, and things I wanted to implement. It took me about 4 months before I had everything in place, and I’ve been working the same routine for about 8 months with only minor modifications.

To be honest, it would raise some eyebrows among traditionalists. If a newbie showed me the program I’ve developed, I’d think he was crazy...but every single thing I’m doing is the result of extended experimentation. I’m enjoying it, and I’ve continued to see better progress this year in aesthetics, balance, and fitness, with no injuries or desires to quit.

I haven’t gone all “AthleanX”, but the focus really has been on working every single muscle from multiple angles. I want to stay fit, strong, healthy, agile, and as youthful as possible as I push into the coming years. My primary focus has always been on size...and to be honest, I've become content with my size (even though I never got “big”).

Without going into too much detail, here are the basics.

-Push/Pull 2 separate workouts for each, 4 days on 1 off repeat.
-3 exercises for for big body parts 2 for small, 1 set of each exercises.
-Reps from 8-20 reps, depending on the exercise with focus on form and feel.
-Volume periodization by adding progressively more myo reps to each set over a 4 week cycle.
-3 minute rests between sets (the longest rests I’ve ever taken).

**drudixon** · 10-02-2019, 04:28 AM

Looking good grub, question, only 1 set of an exercise? If so, it's 3 minute break between exercises? Confused on what you wrote.

**OldFartTom** · 10-02-2019, 04:34 AM

Happy Birthday

**grubman** · 10-02-2019, 04:40 AM

Originally Posted by drudixon

Looking good grub, question, only 1 set of an exercise? If so, it's 3 minute break between exercises? Confused on what you wrote.

Yep.

For example...

Squats 1x6
3 min rest
Leg Press 1x12
3 min rest
Reverse Lunges 1x30

I’m also stopping at my pre-determined number of reps, as opposed to pushing it to 1 rep before failure like I’ve always done.

The next cycle would see the addition of 1 set of myo reps (or rest pause) after 5 deep breaths. These I take to 5 reps, or 1 rep before failure. The second cycle adds another set of myo reps, then a third, then i review and any exercise I can get the goal reps on that first set, I go up in weight, and repeat.

I consider the first week my “deload”. It’s minimum volume at the start, and by the end of the 4th cycle I’m nearing “overtraining”, or my personal maximum volume.

**supramax** · 10-02-2019, 04:59 AM

Happy Birthday, young man.

**grubman** · 10-02-2019, 05:05 AM

Thanks for the birthday wishes

Just to make you jealous...my (early) birthday present to myself...

**Cantplankwell** · 10-02-2019, 05:06 AM

happy birthday and awesome work!

This is inspirational

Thanks for the post.

**ectoBgone** · 10-02-2019, 05:11 AM

Happy birthday Grubman. You set the pace for sustainable, long term, natural bodybuilding for the majority of people. Congrats on being able maintain those aesthetics while chipping away at improvements here and there. Oh, and I loooove myo reps. With each year it's a harder battle for me to work my muscles without feeling like my joints and tendons are going to break, and myo reps are just one of those things where I feel like I can work my muscles really hard while minimizing connective tissue damage. Did them yesterday with cable preacher curls, so fun.

**grubman** · 10-02-2019, 05:19 AM

Originally Posted by ectoBgone

Happy birthday Grubman. You set the pace for sustainable, long term, natural bodybuilding for the majority of people. Congrats on being able maintain those aesthetics while chipping away at improvements here and there. Oh, and I loooove myo reps. With each year it's a harder battle for me to work my muscles without feeling like my joints and tendons are going to break, and myo reps are just one of those things where I feel like I can work my muscles really hard while minimizing connective tissue damage. Did them yesterday with cable preacher curls, so fun.

Agree! I’ve used them in the past, and abandoned them because they totally wiped me out ...hence experimentation with the 3 minute rests. That allows me to absolutely KILL a set, and have enough recovery/energy to do it again with the next set AND to make it through the entire workout without having to crawl up the stairs.

Workouts are still short, about 45 minutes the first cycle, and about 1:15-1:30 by the 4th cycle.

**grubman** · 10-02-2019, 05:30 AM

Originally Posted by ectoBgone

You set the pace for sustainable, long term, natural bodybuilding for the majority of people.

I don’t think this is taboo to mention, but if it is a mod can delete it (although I think it’s good info for lifetime natural lifters)...I had a physical and sprung the $100 for a testosterone level test. Apparently clean living, exercise, and genetics have been good to me. I’m just ever so slightly above “average” for a guy my age. So, while I try not to bitch about genetics for my shortcomings, I guess I have to recognize I’m still lucky in that department, be it lifestyle or genetics.

**grubman** · 10-02-2019, 05:45 AM

...and since I’m being narcissistic today, and I think people care...here is a typical day of meals, supplemented by 2 protein shake snacks.

**CommitmentRulz** · 10-02-2019, 06:15 AM

Happy Birthday, Grub.

**DarthCholo** · 10-02-2019, 06:24 AM

Just turning 40 this year. Hopefully I have some similar story to tell in 10 years . Inspirational.

**shaneinga** · 10-02-2019, 06:37 AM

Happy Birthday!

Hard work has definitely paid off. Jealous of that belt squat. Those things are awesome!

**PhantomMaxx** · 10-02-2019, 07:29 AM

Happy Birthday and good job on your progress.

**grubman** · 10-02-2019, 08:06 AM

Thanks guys...having a pretty great day so far!

**Mark1T** · 10-02-2019, 08:08 AM

Happy Birthday, McGrubah

Looking good.

**Plateauplower** · 10-02-2019, 09:14 AM

Happy Birthday!

**Desparado** · 10-02-2019, 10:33 AM

Happy Birthday Grub! I've always enjoyed reading your posts because your journey, trials and errors, has closely mirrored mine. The past couple of years my weight has been between 153 and 165 lbs. and I've settled to just maintain 158. Keep up the good work. You look great!

**blue9steel** · 10-02-2019, 10:59 AM

Happy birthday, looking good. I think sensible experimentation is really the only way to learn and figure out what really works for you. Try something new, track the results, adjust, repeat.

**Garage Rat** · 10-02-2019, 11:08 AM

Nice!
The older we get we must carry on the fight against sarcopenia and training/lifting if one of the best ways to combat it.
Your doing a great job keep up the hard work!
Also i like belt squat machine you got very nice.

**kimm4** · 10-02-2019, 11:38 AM

Happy Birthday enjoy it!

**ChazWood** · 10-02-2019, 11:56 AM

Happy Birthday, Grubman!

Great job on your progress these past years. Here's to many more!

P.S. would it kill you to smile in photos?

**tblodg15** · 10-02-2019, 12:08 PM

Happy birthday and looking great!

I think it’s cool that you found a workout that you like that may be a little different than the norm. You mention taking longer rests and for you it may be partly due to the myo reps but since I started 3 years ago I have always felt better taking longer rest periods. Really I think for me it’s the main difference between my lifting in my 50’s and lifting in my late teens. My strength and volume are higher now but I definitely rest longer between sets than I did way back then.

The legs are looking good (and better than I recall previously) in the full body pic!

**grubman** · 10-02-2019, 01:08 PM

Thanks for all the compliments and birthday wishes. Lots of people my age and older who constantly inspire and motivate me...hope I’m pulling my weight in that department.

Originally Posted by ChazWood

P.S. would it kill you to smile in photos?

Ha ha, that’s what my better half says. I am a happy guy and I do smile most the time...for some reason, whenever I do a flex shot I get a serious face, and if I try to smile it looks fake as all hell.

I did a side by side from 3 and a half years ago and showed it to her and she said, “ you look better now, but I like the older picture because you’re smiling.”

It’s a very odd comparison shot for me. Bigger, fatter, more water retention (I was using creatine then, stopped shortly after and haven’t used it since) in the old pic. Guess it’s a matter of preference. I like the way I look and feel better now.

**grubman** · 10-02-2019, 01:35 PM

Originally Posted by tblodg15

Happy birthday and looking great!

I think it’s cool that you found a workout that you like that may be a little different than the norm. You mention taking longer rests and for you it may be partly due to the myo reps but since I started 3 years ago I have always felt better taking longer rest periods. Really I think for me it’s the main difference between my lifting in my 50’s and lifting in my late teens. My strength and volume are higher now but I definitely rest longer between sets than I did way back then.

The legs are looking good (and better than I recall previously) in the full body pic!

Thanks! Glad someone noticed the leg improvement. In addition to heavy squats and leg presses, I’ve added a lot of high rep, killer burn sets with lunges, reverse lunges, side lunges, and sissy squats. It’s helped with my mobility and endurance and also to put on a little meat and definition.

**Gneejack** · 10-02-2019, 04:52 PM

Happy B-Day, Grubman! If I’m even half as dedicated and consistent as you, I would call that a win. You, and the other veterans here, are an inspiration to myself, and I’m sure many others as well.

**Payton1221** · 10-02-2019, 05:12 PM

Happy birthday Grub. Your arms are what standout to me (reps on spread).

**grubman** · 10-02-2019, 05:15 PM

^^^thanks for the kind words guys!

I just put up my review of the Bells of Steel belt squat...so if you didn’t get enough grubman for the day, here’s the link to that...

https://forum.bodybuilding.com/showt...post1589010141

**BillPhoto** · 10-02-2019, 07:55 PM

Happy bday Grub ... hard work and dedication pays off in a big way. Well done mate

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