The Road to Middle Aged Stardom

Other Discussions Training Logs
1

53yr old started training just over a year ago. Was 11.5 stone (74kg) and 5’11 (180cm). Now 14 stone (89kg) and still 5’11.

Targets (aiming for another 12 to 18 months):
Deadlift 220kg (485lbs)
Bench Press 140kg (309lbs)
Barbell Row 120kg (265lbs)
Ovrhd Press 100kg (220lbs)

2

Thurs
OHP 62.5kg (138lbs) 4/4/4/3/3
BR 85kg (187lbs) 5/5/5
Chins +15kg (33lbs) 5/5/4

Fri
BP 105kg (231lbs) 4/5/4/4/3
Dips +15kg (33lbs) 5/5/5
Pull ups 1

Sat
DL 150kg (331lbs) 1x5
Pull ups 2

3

Mon
OP 62.5kg (138lbs) 5/5/5
BR 85kg (187lbs) 6/6/6
Bicep Curl 37.5kg 6/6/5

Wed
BP 105kg (231lbs) 5/4/5
Chins +15kg (33lbs) 6/5/4
Tricep Skulls 20kg 3x8

No more dips as shoulder bit sore.

Waist 37" - one inch below belly button top of hips -needs to go down.

Biceps 13" and 14" flexed - needs to go up.

4

OP 65kg (143lbs) 3/3/1/3/2
SQ 20kg (44lbs) 5/5/5
Pull Ups 5/5/5
Bicep Curl 37.5kg 8/8/8