The Natural

[TheNatural1965]

Brief description: male, 54 from Norway. Have trained on and off since I was 14-15, really regret not being consistent. Could make up excuses for it, but no point now. 178 cm and 85 kg.

Not training and seeing muscles shrink is not fun and no option for me, so have now been at it regularly since January 2nd. I suddenly had a back prolapse in 2015 and felt it ever since, but training with weights really helps and it's not such a big issue anymore. Must be careful with the selection of exercises though. Aside from that I am painfree which is wonderful because I had pain in my delts for many years until a chiropractor in Crimea fixed it, like 7 years ago.

Now I train 3-4 times a week and it's wonderful. I make consistent strength gains, still increase reps or weight on every session which is such an inspiration. Size also slowly increase, 2 cm. on upper arm since January. Stepped it up a notch recently with a clean diet and no alcohol for the past 50 days :-) I set myself short-term goals based on what I've done before. I've keep my training diaries since 1985 to compare with where I'm at now.

3-way split. Will occasionally write down here, when there's some new improvements, but not every workout as that's too tedious.

7. september:

1. Full squat: 45 kg. x8 (first and real careful because of my back prolapse)
2. Thigh Extensions: 27,5 kg. x 12,11,10,9
3. Leg Curls: 17,5 kg. x 12,11,10,9
4. Toe Raises in Machine: 127,5 kg. x 20,20,20,20,20,20
5. Front Pulldowns: 40 kg. x 14,13,12,11
6. Cable Rows: 55 kg. x 11,10,9,8
7. Barbell Wrist Curls: 37,5 kg. x 12,10,7

9. september:

1. Lying Rotator Cuff: 2 kg. x 25,25
2. On Bench Rotator Cuff: 2 kg. x 12,12
3. Barbell Bench Press: 85 kg. x 6,5,4
4. Barbell Bench Press: 65 kg. x 12,11,10
5. Dumbell Side Laterals: 10 kg. x 12,11,10,9
6. Bent over Dumbell Side Laterals: 7,5 kg. x 14,13,12,11

11. september:

1. Lying Barbell Curl & Press: 46 kg. x 8,7,6,6
2. Triceps Pushdowns: 30 kg. x 10,9,8,7
3. Incline Dumbell Curls:
25 kg. x 4, 22,5 kg. x 6, 20 kg. x 8,7, 17,5 kg. x 10,9, 15 kg. x 12,11, 12,5 kg. x 14,13

[TheNatural1965]

My workouts are going quite well and progress in every workout.
From yesterdays workout, November 29:

1. Lying Rotator Cuff: 2 kg. x 25,25
2. On Bench Rotator Cuff: 2 kg. x 12,12
3. Barbell Bench Press: 95 kg. x 6,5,4
4. Barbell Bench Press: 75 kg. x 10,9,8
5. Dumbell Side Laterals: 12,5 kg. x 10,9,8,7
6. Bent over Dumbell Side Laterals: 12,5 kg. x 10,9,8,8

I have been training regularly since first of January, except for 4 weeks off during the summer vacation.
My goal is to match my former best and then to exceed that. I have selected a couple og exercises and noted my former best and on the incline dumbell curls I'm about as strong as ever.
On the barbell bench press I still have a way to go to match myself when I was 36. However with thighs I'm way off. I was never very strong in the squats, but because of my back prolapse I won't go very heavy, but increase slowly and well within my capacity and keeping the form. Always preferred full squats. I do a couple of sets as it's a very effective exercise and every progress there too is something that makes me happy.

I also want to look as good as possible (who doesn't?). I am now very close to a measurement of 43 cm (17") cold, upper arms. When I started this training year my arms had atrofied to just 39,5 cm which is a big difference. Short term goal get them up to 43 cm cold and then shoot for additional 1/2 cm's. Forearm is 34 cm cold and I have a way to go to my former 35,5 cm.
Delts have always been a weak point, but I feel some improvements now as I only do lateral raises. No presses as that would be too much as I do heavy bench presses that tax delts as well.