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Older Guy Training Log: 43yrs young!15441

JHughes private msg quote post Address this user
Thought I would have some fun and start this log. Training to compete in my first bodybuilding show in a few years.

Age:43 but almost 44 in December
Height:5'5
Weight: 204
Body fat% 20-25%
Bench: 315
Squat: not sure on max I can do 315X8
Deadlift: never maxed on these either. Actually just started doing them and learning proper form.

Experience Level:

Lifting on and off for years. Started getting real serious about 18 months ago. I suffered a lower back injury 7 years ago (wrestling injury) and it’s taken a lot of metal toughness to start slow on my lower half of body out of fear of re-injury. But it’s coming along. Summer of 2010 I was 248lbs and stopped feeling sorry for myself and making excuses because of my injury. Got down to 178 Winter 2013. Now I am 204 Winter 2014.

Goals:
This year went and watched a friend compete in their first bodybuilding tournament (Emerald Cup) and I got hooked. Never been to one before. I want to step on the stage after my 50th birthday. In almost 6 years.

Just an old guy wanting to do something new and exciting.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Fellow old guy (40) in for this!
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JHughes private msg quote post Address this user
Current nutrition:

Doing a 50/30/20 split at 2100 Cals.
Wanting to drop some more body fat before I start a slow bulk when I get down to about 15%.

Current Training:

Doing a 2 Upper and 2 Lower bodywork out plan. following aworkoutroutine.com and really like it. Going to give the 5-3-1 a go next. Has anyone done that?

Current Supps:

Fish oil
Creatine
Mens Multi
Vit. D
ON Nutrition mass gainer. I use it when my carbs are low and measure out.
Glutamine
BCAA
Thats it.

The pictures on my profile is me at 210lbs (far left) summer of 2013 and I went on medifast for couple of months and got down to 178lbs (middle) by October 2013. It really set the stage for my whole life change. In Januray 2014 I started to plan to compete and the 3rd picture is me in March 2014. Not sure what my weight was. I will post a current picture of me as of 2 weeks ago at around 203-205lbs. This has been a great year of discovery and learning. Layne Norton has been a huge help from a far (videos etc) and so has this site.
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JHughes private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
Fellow old guy (40) in for this!

Ok my man! 40's unite! ha!
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The Dark
Knight
eknight private msg quote post Address this user
Welcome. Why glutamine? -3X
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JHughes private msg quote post Address this user
Quote:
Originally Posted by eknight
Welcome. Why glutamine? -3X

Had a nutrion buddy tell me being my age it couldn't hurt. Then I did some reading and its not hurting but it's not helping as much as people think. I just put it on the list because I have been taking it periodically, wanted to be honest.
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GrizzlyBerg private msg quote post Address this user
Quote:
Originally Posted by JHughes
Going to give the 5-3-1 a go next. Has anyone done that?



There are a good amount of people on here who have run numerous templates of 531. Deff into help.
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JHughes private msg quote post Address this user
This week Lifts: All weight in pounds.

10/27/14

Upper A

Bench: Flat
245x8x1, 245x7x1, 245x6x1

Bent Over Row
255x8x3

Seated DB Incline
95x10x1, 100x7x1, 100x4x1

Pulldowns: Hands Facing
175x8x3

Standing Straight Bar Curls
85x10x3

Triceps Push downs: V-bar
110x12x3

10/28/14
Lower A

Squats: Deep--booty to the floor.
225x7x1, 235x8x1, 255x5x1, 275x5x1, 285x3x2

Stiff Leg Deadlifts: never done these before..and I am like, I've been missing out!
95x12x3

Seated calves:
90x12x3

Seated leg curls:
100x12x3
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JHughes private msg quote post Address this user
Quote:
Originally Posted by GrizzlyBerg
Quote:
Originally Posted by JHughes
Going to give the 5-3-1 a go next. Has anyone done that?



There are a good amount of people on here who have run numerous templates of 531. Deff into help.

Thanks!
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Trev182 private msg quote post Address this user
Good luck man!
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FiremanSi private msg quote post Address this user
No time like the present my man.
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_RudeCrew private msg quote post Address this user
Lookin swole man
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Dem41 private msg quote post Address this user
In for the "old guy crew" !! 42 here.
love 5/3/1 myself, if your looking into this i would suggest getting the 5/3/1 beyond book Jim has written for it, tons of different templates and challenges.
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hollyhopeful5678 private msg quote post Address this user
Alight!! Another silver fox, right @wannabemuscular??
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JHughes private msg quote post Address this user
This weeks lifts: Upper and Lower B

10/30/14

Pull ups: dead hang strict
6,6,6,5

Standing Military Press: I stay real strict on these
170x7x2, 170x6x1

Seated Cable Rows
245x10x3

DB Flat Bench
85x10x1, 90x10x2

Pec deck-I superset these with rear delts
160x12x3 and 130x10x3

Barbell Curls
90x10x3

Overhead Ext
90x12x3

11/1/14

Lower B

Deadlifts: working on form lots and using no straps.

135x10x2, 185x10x1, 225x6x2, 275x4x2, 300x2x2, 225x8x2

Leg extensions

150x10x3

Standing Calve Raises
205x10x3

Well thats the low down for the week. Felt pretty good have my calories at 2350 a day. keeping the strength and will start dropping the calories 75-100 a week to get the fat off.
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JHughes private msg quote post Address this user
Well after doing the 4 day a week Upper and Lower body workouts for the last 6 weeks. I started strong-lifts 5x5 yesterday and will do that till Jan 2015 and switch it up again.

I am glad I found this site and Layne Norton's blog etc. Summer 2013 I went on Medifast. Which was really helpful to help change my thinking. I was only on from July-September and then started to get off of it by October. My weight went from 205 to 178 and I hated the way I looked. Then I started eating more food. I wish I knew about metabolic damage before that. I know my struggle this last year to get a proper eating plan down has been because of that damage. I mean you go from eating whatever you want to around 1100 calories then jump up to 2000 and then back down and then back up. It messed me up. I found IIFYM and MyFitness Pal about 3-4 months ago. At the time I was CARB scared. When I first did the IIFYM calculator I was like WHAT???? But, by then, I was already reading lots of Nortons stuff and I just went with it. Today my macros are 294C 176P 52F and last year this time I was scared to be close 100C. I was mostly at 80C. Knowledge is power they say..the real power is in applied knowledge. This stuff works! well, enough rambling here is my lift log for this week so far:

November 3rd 2014: started 5x5
My weight is at 205lbs and I am still 5'5" hahaha
Squat: 235lbs I make sure my butt is almost to the floor-hurts so good :-)
Bench: 245lbs
Rows: 225lbs

I also did some seated preacher curls and some pushdowns.

Have a great week. I will update Saturday.
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FiremanSi private msg quote post Address this user
@JHughes Good work dude i'd be uppping tehm Protein and fats personally.. 52f is some in last 4-6weeks before competing... I understand what u've gone through sounds rough and been there.. but definately AT LEAST 60g fat.
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JHughes private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
@JHughes Good work dude i'd be uppping tehm Protein and fats personally.. 52f is some in last 4-6weeks before competing... I understand what u've gone through sounds rough and been there.. but definately AT LEAST 60g fat.


Hey, thanks for the input! Appreciate it!
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FiremanSi private msg quote post Address this user
@JHughes Anytime man.
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kickinchicken private msg quote post Address this user
Have you seen the stronglift 5x5 app? May be useful.
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JHughes private msg quote post Address this user
@kickinchicken I downloaded it yesterday, thanks for the advice!
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JHughes private msg quote post Address this user
@FiremanSi So you think I should up my protein and fats now?

Like maybe something like..

235C 206P 65F
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FiremanSi private msg quote post Address this user
@JHughes Personally yes thats exactly what i'd do. Good amount of fats for me is key to feeling better and good test levels.
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JHughes private msg quote post Address this user
November 3rd 2014 started the strong lifts 5x5 routine this week. Their app is pretty good!

My weight is at 205lbs and I am still 5'5" hahaha

Squat: 235lbs
Bench: 245lbs
Rows: 225lbs

Felt good. May have started off a bit to heavy and will make adjustments as needed.

Nov 5th

Squat: 240
Overhead Press: 155
Deadlift: 280

Nov 7th

Squat: 245
Bench: 235 this is where I should have started at
Rows: 230

Today was a good week. Calories at 2350 which is at 310-320 below maintenance. I am just focusing on getting my body back in a good metabolic place. Feel strong and good mentality. struggling to get in all my protein, mostly because I like good wine and wont't go over my 2350 hahaha.
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MMB private msg quote post Address this user
Will follow and see if I can help with 531
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simply_michael private msg quote post Address this user
Old man at 39 checking in and yes ur shorter than me 5'6 but I claim 5'7
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JHughes private msg quote post Address this user
@simply_michael sounds great brotha!
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JHughes private msg quote post Address this user
Quote:
Originally Posted by MMB
Will follow and see if I can help with 531

ok sounds great!
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THE GODFATHER wannabemuscular private msg quote post Address this user
The good old boys are taking over SS!
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JHughes private msg quote post Address this user
Well, I switched to 5x5 got a little to heavy and hurt my hip-flexor. not bad... just to rambunctious. Now that wrestling season has started (I am a high school wrestling coach) my workouts going to change a bit...
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