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  1. #1
    Registered User Darthdingo's Avatar
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    20+ Minute Muscle Builder

    I'm pushing close to 50 yrs old, been slacking on my weightlifting workouts this year, but kept up with cardio of mountain biking, and ruck-sack hiking my dog 5 days a week. But I want to get back into lifting, but pressed for time with work and kids and house chores, so was looking for a 30 minute weightlifting program.

    I will start off extra light on the weights, to allow me to progress longer, and not get injured at the beginning.

    Will give this a try, of 5 days a week;
    https://www.t-nation.com/workouts/20...uscle-builder/

    The Program

    The plan is very simple. It only requires a barbell and, ideally, a bench. We'll use four basic lifts only. They are split over two training days and you go back and forth between them throughout the week.

    The lifts are:

    Deadlift
    Military Press
    Bench Press
    Bent-Over Barbell Row (torso kept parallel to the floor)

    The groupings are as follows:
    Workout A

    A. Deadlift
    B. Military press

    Workout B

    A. Bench press
    B. Bent-Over Barbell Row

    It's crucial that you know your maximum (1RM) on those four lifts. I don't want a sloppy max, either. I want the maximum amount of weight you can lift for a technically solid repetition. This maximum will be used to calculate the weights you will use on the first week. Then the loads will be adjusted depending on your results.

    After warming up (2-3 warm-up sets at the most), do 4 total sets per exercise:

    5 reps with 80% of your maximum
    1 rep with 90% of your maximum
    1 rep with 92% of your maximum
    The maximum number of reps you can do with 60% of your maximum. This number should fall between 15 and 20

    The important part to remember is how to adjust the load from workout to workout. What determines if you can go up in weight at the next session is the result of the fourth set. It's simple: When you reach 20 reps on the fourth set, you go up in weight the next workout. Until you can reach 20 good reps, the load used for your 4 work sets remains unchanged.
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  2. #2
    Registered User Darthdingo's Avatar
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    Month 1 / Week 1

    Monday 10-10-21

    Bench Press - 1RM = 150lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 70lbs x 3
    Main lift = Muscle Builder
    80% = 120lbs x 5
    90% = 135lbs x 1
    92% = 140lbs x 1
    60% = 90lbs x 15 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 80lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    80% = 65lbs x 5
    90% = 70lbs x 1
    92% = 75lbs x 1
    60% = 50lbs x 15 ( next week go up to 16 to 20 reps )
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  3. #3
    Registered User Darthdingo's Avatar
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    Month 1 / Week 1

    Tuesday 10-12-21

    Barbell Deadlift - 1RM = 150lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 5
    Main lift = Muscle Builder
    80% = 120lbs x 5
    90% = 135lbs x 1
    92% = 140lbs x 1
    60% = 90lbs x 15 ( next week go up to 16 to 20 reps )

    OH Press = 1RM = 100lbs
    WARMUP = Bar x 10
    30% = 30lbs x 5
    40% = 40lbs x 5
    50% = 50lbs x 5
    Main lift = Muscle Builder
    80% = 80lbs x 5
    90% = 90lbs x 1
    92% = 95lbs x 1
    60% = 60lbs x 15 ( next week go up to 16 to 20 reps )
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  4. #4
    Registered User Darthdingo's Avatar
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    Month 1 / Week 1

    Wednesday 10-13-21

    Bench Press - 1RM = 150lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 70lbs x 3
    Main lift = Muscle Builder
    80% = 120lbs x 5
    90% = 135lbs x 1
    92% = 140lbs x 1
    60% = 90lbs x 17 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 80lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 65lbs x 5
    90% = 70lbs x 1
    92% = 75lbs x 1
    60% = 50lbs x 17 ( next week go up to 16 to 20 reps )
    Last edited by Darthdingo; 10-13-2021 at 07:24 AM.
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  5. #5
    Registered User Darthdingo's Avatar
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    Age: 48
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    Month 1 / Week 1

    Thursday 10-14-21

    Barbell Deadlift - 1RM = 150lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 5
    Main lift = Muscle Builder
    80% = 120lbs x 5
    90% = 135lbs x 1
    92% = 140lbs x 1
    60% = 90lbs x 20 ( next week go up to 16 to 20 reps )

    OH Press = 1RM = 100lbs
    WARMUP = Bar x 10
    30% = 30lbs x 5
    40% = 40lbs x 5
    50% = 50lbs x 5
    Main lift = Muscle Builder
    80% = 80lbs x 5
    90% = 90lbs x 1
    92% = 95lbs x 1
    60% = 60lbs x 20 ( next week go up to 16 to 20 reps )
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  6. #6
    Registered User Darthdingo's Avatar
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    Age: 48
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    Month 1 / Week 1

    Friday 10--15-21

    Bench Press - 1RM = 150lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 70lbs x 3
    Main lift = Muscle Builder
    80% = 120lbs x 5
    90% = 135lbs x 1
    92% = 140lbs x 1
    60% = 90lbs x 20 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 80lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 65lbs x 5
    90% = 70lbs x 1
    92% = 75lbs x 1
    60% = 50lbs x 20 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 6
    1 set X 6
    1 set X 6

    Push-ups ( wide apart )
    1 set X 8
    1 set X 8
    1 set X 8
    Last edited by Darthdingo; 10-15-2021 at 07:15 AM.
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  7. #7
    Registered User Darthdingo's Avatar
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    Age: 48
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    Month 1 / Week 2

    Monday 10-18-21

    Bench Press - 1RM = 155lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 3
    Main lift = Muscle Builder
    80% = 125lbs x 5
    90% = 140lbs x 1
    92% = 145lbs x 1
    60% = 95lbs x 15 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 85lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 70lbs x 5
    90% = 75lbs x 1
    92% = 80lbs x 1
    60% = 55lbs x 15 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 6
    1 set X 6
    1 set X 7 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 8
    1 set X 8
    1 set X 9 ( every week add 1 rep to just one set )
    Last edited by Darthdingo; 10-18-2021 at 08:25 AM.
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  8. #8
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,094
    Rep Power: 992
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    Month 1 / Week 2

    Tuesday 10-19-21

    Barbell Deadlift - 1RM = 160lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 5
    Main lift = Muscle Builder
    80% = 130lbs x 5
    90% = 145lbs x 1
    92% = 150lbs x 1
    60% = 100lbs x 15 ( next week go up to 16 to 20 reps )

    OH Press = 1RM = 105lbs
    WARMUP = Bar x 10
    30% = 30lbs x 5
    40% = 40lbs x 5
    50% = 50lbs x 5
    Main lift = Muscle Builder
    80% = 85lbs x 5
    90% = 95lbs x 1
    92% = 100lbs x 1
    60% = 65lbs x 15 ( next week go up to 16 to 20 reps )

    Dumbbell Press ( every week up reps X 2, up to 16 reps )
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    Last edited by Darthdingo; 10-19-2021 at 07:27 AM.
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  9. #9
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,094
    Rep Power: 992
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    Month 1 / Week 2

    Wednesday 10-20-21

    Bench Press - 1RM = 155lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 3
    Main lift = Muscle Builder
    80% = 125lbs x 5
    90% = 140lbs x 1
    92% = 145lbs x 1
    60% = 95lbs x 17 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 85lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 70lbs x 5
    90% = 75lbs x 1
    92% = 80lbs x 1
    60% = 55lbs x 17 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 6
    1 set X 6
    1 set X 7 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 8
    1 set X 8
    1 set X 9 ( every week add 1 rep to just one set )
    Last edited by Darthdingo; 10-20-2021 at 07:36 AM.
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  10. #10
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,094
    Rep Power: 992
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    Month 1 / Week 2

    Thursday 10-21-21

    Barbell Deadlift - 1RM = 160lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 5
    Main lift = Muscle Builder
    80% = 130lbs x 5
    90% = 145lbs x 1
    92% = 150lbs x 1
    60% = 100lbs x 20 ( next week go up to 16 to 20 reps )

    OH Press = 1RM = 105lbs
    WARMUP = Bar x 10
    30% = 30lbs x 5
    40% = 40lbs x 5
    50% = 50lbs x 5
    Main lift = Muscle Builder
    80% = 85lbs x 5
    90% = 95lbs x 1
    92% = 100lbs x 1
    60% = 65lbs x 20 ( next week go up to 16 to 20 reps )

    Dumbbell Press ( every week up reps X 2, up to 16 reps )
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
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  11. #11
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,094
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    Month 1 / Week 2

    Friday 10-22-21

    Bench Press - 1RM = 155lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 3
    Main lift = Muscle Builder
    80% = 125lbs x 5
    90% = 140lbs x 1
    92% = 145lbs x 1
    60% = 95lbs x 20 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 85lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 70lbs x 5
    90% = 75lbs x 1
    92% = 80lbs x 1
    60% = 55lbs x 20 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 6
    1 set X 6
    1 set X 7 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 8
    1 set X 8
    1 set X 9 ( every week add 1 rep to just one set )
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  12. #12
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,094
    Rep Power: 992
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    Month 1 / Week 3

    Monday 10-25-21

    Bench Press - 1RM = 160lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 65lbs x 5
    50% = 80lbs x 5
    Main lift = Muscle Builder
    80% = 130lbs x 5
    90% = 145lbs x 1
    92% = 150lbs x 1
    60% = 95lbs x 15 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 90lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 75lbs x 5
    90% = 80lbs x 1
    92% = 86lbs x 1
    60% = 55lbs x 15 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 6
    1 set X 7
    1 set X 7 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 8
    1 set X 9
    1 set X 9 ( every week add 1 rep to just one set )
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  13. #13
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,094
    Rep Power: 992
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    Month 1 / Week 3

    Tuesday 10-26-21

    Barbell Deadlift - 1RM = 170lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 70lbs x 5
    50% = 85lbs x 5
    Main lift = Muscle Builder
    80% = 135lbs x 5
    90% = 155lbs x 1
    92% = 160lbs x 1
    60% = 105lbs x 15 ( next week go up to 16 to 20 reps )

    OH Press = 1RM = 110lbs
    WARMUP = Bar x 10
    30% = 35lbs x 5
    40% = 45lbs x 5
    50% = 55lbs x 5
    Main lift = Muscle Builder
    80% = 90lbs x 5
    90% = 100lbs x 1
    92% = 100lbs x 1
    60% = 65lbs x 15 ( next week go up to 16 to 20 reps )

    Dumbbell Press ( every week up reps X 2, up to 16 reps )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
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  14. #14
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,094
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    Month 1 / Week 3

    Wednesday 10-27-21

    Bench Press - 1RM = 160lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 65lbs x 5
    50% = 80lbs x 5
    Main lift = Muscle Builder
    80% = 130lbs x 5
    90% = 145lbs x 1
    92% = 150lbs x 1
    60% = 95lbs x 18 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 90lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 75lbs x 5
    90% = 80lbs x 1
    92% = 86lbs x 1
    60% = 55lbs x 18 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 6
    1 set X 7
    1 set X 7 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 8
    1 set X 9
    1 set X 9 ( every week add 1 rep to just one set )
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  15. #15
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,094
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    Month 1 / Week 3

    Thursday 10-29-21

    Barbell Deadlift - 1RM = 170lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 70lbs x 5
    50% = 85lbs x 5
    Main lift = Muscle Builder
    80% = 135lbs x 5
    90% = 155lbs x 1
    92% = 160lbs x 1
    60% = 105lbs x 20 ( next week go up to 16 to 20 reps )

    OH Press = 1RM = 110lbs
    WARMUP = Bar x 10
    30% = 35lbs x 5
    40% = 45lbs x 5
    50% = 55lbs x 5
    Main lift = Muscle Builder
    80% = 90lbs x 5
    90% = 100lbs x 1
    92% = 100lbs x 1
    60% = 65lbs x 20 ( next week go up to 16 to 20 reps )

    Dumbbell Press ( every week up reps X 2, up to 16 reps )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
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  16. #16
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,094
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    Month 1 / Week 3

    Friday 10-29-21

    Bench Press - 1RM = 160lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 65lbs x 5
    50% = 80lbs x 5
    Main lift = Muscle Builder
    80% = 130lbs x 5
    90% = 145lbs x 1
    92% = 150lbs x 1
    60% = 95lbs x 20 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 90lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 75lbs x 5
    90% = 80lbs x 1
    92% = 86lbs x 1
    60% = 55lbs x 20 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 6
    1 set X 7
    1 set X 7 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 8
    1 set X 9
    1 set X 9 ( every week add 1 rep to just one set )
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  17. #17
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    Month 1 / Week 4

    Monday 11-01-21

    Bench Press - 1RM = 165lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 65lbs x 5
    50% = 85lbs x 5
    Main lift = Muscle Builder
    80% = 130lbs x 5
    90% = 150lbs x 1
    92% = 150lbs x 1
    60% = 100lbs x 15 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 95lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 75lbs x 5
    90% = 85lbs x 1
    92% = 90lbs x 1
    60% = 55lbs x 15 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 7
    1 set X 7
    1 set X 7 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 9
    1 set X 9
    1 set X 9 ( every week add 1 rep to just one set )
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  18. #18
    Registered User Darthdingo's Avatar
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    Month 1 / Week 4

    Tuesday 11-02-21

    Barbell Deadlift - 1RM = 180lbs
    WARMUP = Bar x 10
    30% = 55lbs x 5
    40% = 70lbs x 5
    50% = 90lbs x 5
    Main lift = Muscle Builder
    80% = 145lbs x 5
    90% = 160lbs x 1
    92% = 165lbs x 1
    60% = 110lbs x 15 ( next week go up to 16 to 20 reps )

    OH Press = 1RM = 115lbs
    WARMUP = Bar x 10
    30% = 35lbs x 5
    40% = 45lbs x 5
    50% = 60lbs x 5
    Main lift = Muscle Builder
    80% = 90lbs x 5
    90% = 105lbs x 1
    92% = 105lbs x 1
    60% = 70lbs x 15 ( next week go up to 16 to 20 reps )

    Dumbbell Press ( every week up reps X 2, up to 16 reps )
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
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  19. #19
    Registered User Darthdingo's Avatar
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    Month 1 / Week 4

    Wednesday 11-03-21

    Bench Press - 1RM = 165lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 65lbs x 5
    50% = 85lbs x 5
    Main lift = Muscle Builder
    80% = 130lbs x 5
    90% = 150lbs x 1
    92% = 150lbs x 1
    60% = 100lbs x 18 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 95lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 75lbs x 5
    90% = 85lbs x 1
    92% = 90lbs x 1
    60% = 55lbs x 18 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 7
    1 set X 7
    1 set X 7 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 9
    1 set X 9
    1 set X 9 ( every week add 1 rep to just one set )
    Reply With Quote

  20. #20
    Registered User Darthdingo's Avatar
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    Age: 48
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    Month 1 / Week 4

    Thursday 11-04-21

    Barbell Deadlift - 1RM = 180lbs
    WARMUP = Bar x 10
    30% = 55lbs x 5
    40% = 70lbs x 5
    50% = 90lbs x 5
    Main lift = Muscle Builder
    80% = 145lbs x 5
    90% = 160lbs x 1
    92% = 165lbs x 1
    60% = 110lbs x 20 ( next week go up to 16 to 20 reps )

    OH Press = 1RM = 115lbs
    WARMUP = Bar x 10
    30% = 35lbs x 5
    40% = 45lbs x 5
    50% = 60lbs x 5
    Main lift = Muscle Builder
    80% = 90lbs x 5
    90% = 105lbs x 1
    92% = 105lbs x 1
    60% = 70lbs x 20 ( next week go up to 16 to 20 reps )

    Dumbbell Press ( every week up reps X 2, up to 16 reps )
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
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  21. #21
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,094
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    Month 1 / Week 4

    Friday 11-05-21

    Bench Press - 1RM = 165lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 65lbs x 5
    50% = 85lbs x 5
    Main lift = Muscle Builder
    80% = 130lbs x 5
    90% = 150lbs x 1
    92% = 150lbs x 1
    60% = 100lbs x 20 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 95lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 75lbs x 5
    90% = 85lbs x 1
    92% = 90lbs x 1
    60% = 55lbs x 20 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 7
    1 set X 7
    1 set X 7 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 9
    1 set X 9
    1 set X 9 ( every week add 1 rep to just one set )
    Reply With Quote

  22. #22
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,094
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    Month 1 / Week 5

    Monday 11-08-21

    Bench Press - 1RM = 170lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 70lbs x 5
    50% = 85lbs x 5
    Main lift = Muscle Builder
    80% = 135lbs x 5
    90% = 155lbs x 1
    92% = 155lbs x 1
    60% = 100lbs x 15 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 100lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 80lbs x 5
    90% = 90lbs x 1
    92% = 95lbs x 1
    60% = 60lbs x 15 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 7
    1 set X 7
    1 set X 8 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 9
    1 set X 9
    1 set X 10 ( every week add 1 rep to just one set )
    Reply With Quote

  23. #23
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,094
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    Month 1 / Week 5

    Tuesday 11-09-21

    Barbell Deadlift - 1RM = 190lbs
    WARMUP = Bar x 10
    30% = 60lbs x 5
    40% = 75lbs x 5
    50% = 95lbs x 5
    Main lift = Muscle Builder
    80% = 150lbs x 5
    90% = 170lbs x 1
    92% = 175lbs x 1
    60% = 115lbs x 15 ( next week go up to 16 to 20 reps )

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    30% = 35lbs x 5
    40% = 50lbs x 5
    50% = 60lbs x 5
    Main lift = Muscle Builder
    80% = 95lbs x 5
    90% = 110lbs x 1
    92% = 110lbs x 1
    60% = 70lbs x 15 ( next week go up to 16 to 20 reps )

    Dumbbell Press ( every week up reps X 1, up to 16 reps )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    Last edited by Darthdingo; 11-09-2021 at 07:30 AM.
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  24. #24
    Registered User Darthdingo's Avatar
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    Month 1 / Week 5

    Wednesday 11-10-21

    Bench Press - 1RM = 170lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 70lbs x 5
    50% = 85lbs x 5
    Main lift = Muscle Builder
    80% = 135lbs x 5
    90% = 155lbs x 1
    92% = 155lbs x 1
    60% = 100lbs x 17 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 100lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 80lbs x 5
    90% = 90lbs x 1
    92% = 95lbs x 1
    60% = 60lbs x 17 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 7
    1 set X 7
    1 set X 8 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 9
    1 set X 9
    1 set X 10 ( every week add 1 rep to just one set )
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  25. #25
    Registered User Darthdingo's Avatar
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    Month 1 / Week 5

    Thursday 11-11-21

    Barbell Deadlift - 1RM = 190lbs
    WARMUP = Bar x 10
    30% = 60lbs x 5
    40% = 75lbs x 5
    50% = 95lbs x 5
    Main lift = Muscle Builder
    80% = 150lbs x 5
    90% = 170lbs x 1
    92% = 175lbs x 1
    60% = 115lbs x 17 ( Week 6 keep final weight the same )

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    30% = 35lbs x 5
    40% = 50lbs x 5
    50% = 60lbs x 5
    Main lift = Muscle Builder
    80% = 95lbs x 5
    90% = 110lbs x 1
    92% = 110lbs x 1
    60% = 70lbs x 20 ( next week go up to 16 to 20 reps )

    Dumbbell Press ( every week up reps X 1, up to 16 reps )
    30lbs x 10
    30lbs x 10
    30lbs x 11
    Last edited by Darthdingo; 11-11-2021 at 06:52 AM.
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  26. #26
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    Good luck crippling yourself with your ‘parallel to the floor’ barbell rows.



    I can only assume you have shares in your local physio therapist/spinal rehabilitation centre.


    It’s literally the only reason you’d have to attempt a barbell ‘exercise’ that way
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  27. #27
    Registered User Darthdingo's Avatar
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    Originally Posted by BootneckBrah View Post
    Good luck crippling yourself with your ‘parallel to the floor’ barbell rows.



    I can only assume you have shares in your local physio therapist/spinal rehabilitation centre.


    It’s literally the only reason you’d have to attempt a barbell ‘exercise’ that way
    What do you recommend for an alternative?
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  28. #28
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    Month 1 / Week 5

    Friday 11-12-21

    Bench Press - 1RM = 170lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 70lbs x 5
    50% = 85lbs x 5
    Main lift = Muscle Builder
    80% = 135lbs x 5
    90% = 155lbs x 1
    92% = 155lbs x 1
    60% = 100lbs x 20 ( next week keep 100lbs )

    Bent-Over Barbell Row - 1RM 100lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 80lbs x 5
    90% = 90lbs x 1
    92% = 95lbs x 1
    60% = 60lbs x 20 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 7
    1 set X 7
    1 set X 8 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 9
    1 set X 9
    1 set X 10 ( every week add 1 rep to just one set )
    Reply With Quote

  29. #29
    Registered User Darthdingo's Avatar
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    Month 1 / Week 6

    Monday 11-15-21

    Bench Press - 1RM = 175lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 70lbs x 5
    50% = 90lbs x 5
    Main lift = Muscle Builder
    80% = 140lbs x 5
    90% = 160lbs x 1
    92% = 160lbs x 1
    60% = 100lbs x 15 ( next week keep 100lbs )

    Bent-Over Barbell Row - 1RM 105lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    50lbs X 10
    80% = 85lbs x 5
    90% = 95lbs x 1
    92% = 95lbs x 1
    60% = 65lbs x 15 ( next week go up to 16 to 20 reps )

    Pull-ups
    1 set X 7
    1 set X 8
    1 set X 8 ( every week add 1 rep to just one set )

    Push-ups ( wide apart )
    1 set X 9
    1 set X 10
    1 set X 10 ( every week add 1 rep to just one set )
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  30. #30
    Registered User Darthdingo's Avatar
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    Month 1 / Week 6

    Tuesday 11-16-21

    Barbell Deadlift - 1RM = 200lbs
    WARMUP = Bar x 10
    30% = 60lbs x 5
    40% = 80lbs x 5
    50% = 100lbs x 5
    Main lift = Muscle Builder
    80% = 160lbs x 5
    90% = 180lbs x 1
    92% = 185lbs x 1
    60% = 115lbs x 15 ( Week 6 keep final weight the same )

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 10
    30% = 40lbs x 5
    40% = 50lbs x 5
    50% = 60lbs x 5
    Main lift = Muscle Builder
    80% = 100lbs x 5
    90% = 110lbs x 1
    92% = 115lbs x 1
    60% = 75lbs x 15 ( Week 7 keep final weight the same )

    Dumbbell Press ( every week up reps X 1, up to 15 reps )
    30lbs x 10
    30lbs x 11
    Last edited by Darthdingo; 11-16-2021 at 07:13 AM.
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