Big on the Basics... at 40.

[my_back_hurts]

New year, new thread, new log.

Here is the link to my old log, a disaster area of fuckarounditis, program-hopping, majoring in the minors, running intermediate programming as a novice - basically every sin in the book. Leaving that thread behind so it doesn't poison this one with its bad juju.

I have never been more than 175lbs in my entire life. Here my old PRs: 175lb bodyweight, 245x2 bench, 345x2 deadlift. We won't talk about the squat.

It's a Week A and a Week B that alternate. Both weeks go squat/squat/deadlift, deadlifts are on Saturday because they're too loud to do during the week, things get started at 4:45a.m. when the wife and baby are still asleep. Exercise selection reflects working around certain structural issues that I've whined about here previously. There is ONE (1) assistance exercise per workout which I won't change any more frequently than 4 weeks. After my deadlifts I set a timer for 5 minutes and push/pull a sled around for a little conditioning; this doesn't get tracked or logged at all. On off days I'll do a little cardio, just something to get the blood flowing, maybe just a long walk - nothing strenuous enough to interfere with lifting.

I just turned 40. Stats: 5'9", 157lbs. 33in waist, 15.25" neck.

[my_back_hurts]

Here we go.

Week 1, Day 1

Belt Squat. 25x12, 50x8, 70x5,5,12
Bench Press. 20x10, 50x8, 70x5,5,15
Chinup. BWx5,5, 10x5,5,5

[Bill Anders]

You're still young enough to make some massive gains, should you choose. Embrace that as your schedule and goals allow.

As you've found out, simple is actually better.

Keep at it!

[BradBv]

Great! Good on you to train early as to keep it up with a young family. I admire that discipline and I hope to follow when I’m in your shoes.

I’m curious as to why you cut down to 157lbs from 175?

[my_back_hurts]

Great! Good on you to train early as to keep it up with a young family. I admire that discipline and I hope to follow when I’m in your shoes.

I’m curious as to why you cut down to 157lbs from 175?

It's more complicated than that. I was 175 and fairly strong in my late 20's (10 years ago); then quit exercising altogether for a while.... like 6 or 7 years. Only a few years ago things were very bad, I was just a hair under 200 with a big gut; I looked like I was pregnant. It took me those couple years to go from there to where I am now, with "morning abs". Talk about starting from scratch!

[my_back_hurts]

W1D2.
Hip belt squat 90x 5, 5, 10
High incline press 70x5, 5, 15
DB row 65x 5, 5, 8
Ab wheel 3x7, 1x6

[my_back_hurts]

W1D3

BW 160.1

Deadlift 160x5
Bench 80x2x5, 1x15
Hip belt squat 100x2x5, 1x15
Chin up 12.5x5x5
Walk tall backwards 12.5x4x 30 seconds

[my_back_hurts]

W2D1

BW 161.7

Hip Belt Squat 120 x 5,5, 10
Incline Bench 80 x 5, 5, 12
DB Row 70 x 5, 5, 6
Ab wheel 4 x 7

I am already starting to run short on time with these workouts. I'm doing 1 minute rest between sets. By the time I set up, do the work, and break down, the kid is waking up and real life is getting started. Already waking up at 4:30 which is as early as I'm willing to get. Not sure how this is going to work once rest periods start getting longer.

[my_back_hurts]

W2D2

BW 159.0

Belt squat 130x 5, 5, 7
Bench press 90x5, 5, 14
Chins 8, 6, 5, 5, 7
Roman chair side Plank 3x20s

I picked up an old Roman chair for $30 bucks. Have been looking for one for a while now since I can't do side planks without a lot of shoulder pain. I also warm up with a few sets of back extensions being very careful that my spine is not "wiggly". Great implement IMO.

Total poundage 11,941.4

[my_back_hurts]

People talk about diet in their logs right. Here's a typical day (from yesterday)

Pre-workout: espresso with a shot of cream

Breakfast: 1/2c (dry) steel cut oats; 1 small banana; 1 tbsp peanut butter; 1/2 scoop protein powder. Coffee with 1/2 scoop protein powder and a little milk.

Lunch: roast beef sammwich with cheese; or else chicken/rice/broccoli or equivalent

Dinner: meat and potatoes.

Midnight snack: about 1c of 4% cottage cheese.

This puts me at about 2500-2600 calories, 145/285/95 P/C/F. Probably too much fat, maybe I'll drop the peanut butter and greek yogurt. On a non-training day I try to lay off the starch and increase non-starchy carbs. I have a huge appetite and typically I sneak in a snack or protein bar between lunch and dinner. This is about 200-300 calories over maintenance per day, or 400-500 on a non-training day, if my maths are right. This should net me about 1lb of gain every 7 to 10 days which is fine by me.