My 41 year old body training log

[Jerseytop]

This is my first training log ever so bear with me. I'm 41, and have been weight lifting for years. I have added the heavy bag into my training. Got Bas Ruttens CDs for some guidance so lets see where this goes.
My stats 5'8" 192
Pretty good build but have some belly flab/love handles that I want to get rid of. That's where the heavy bag work comes in it play. That will prob be my only cardio.
Over holidays my diets been crap but that is changing now.
Goals lose belly fat, keep my size
Mon.......BACK......dead lifts 180 4x8
Wide lat pull downs 120/12,140/12,160/10,180/6
Bent over bb rows. 50/15,100/8,100/8,100/10
V grip cable rows. 140/10,160/8,160/6,160/6
ABS
Heavy bag.....10 rounds,2 min Bas Ruttens boxing CD (prob about 50%)
First time doing it so didn't push it that's prob why I got 10 rds

Tues.....CHEST......incline smith. 135/15,185/10,205/10,215/6,225/4
Flat smith. 185/10, 205/10,215/6,225/5
Decline barbell. 185/8,185/8,185/6,185/6
Dips. 4x10
Cable flys. 4x25/10
ABS/twists
Heavy bag.....6 rounds,2 min Bas Ruttens box(100%) last round I was done!

Wed.....ARMS.....superset bis/tris
Cable start bar push downs 4x10///rubber band outside curls 4x10
Rope cable push downs 4x10///rubber band inside curls 4x10
Preachers 4/40x10///stand two hand dumb b/h head 4/30x10
Straight bar curls 40x12,3/60x10///machine dips 210x10
Curl bar 21s 40x4///rev cab two arm push downs 4x10

Heavy bag..... 6 rounds,2 min Bas Ruttens box(100%) prob could of went one more but knuckle was flaring up so gave it a break.

 

[TheeFaulted]

Are you planning on doing any strength work?

 

[Jerseytop]

No just nerf weights

 

[calvus]

I think what TF meant was are you planning on programming for strength instead of just bodypart/isolation stuff.

 

[Jerseytop]

Gotcha, I switch my workouts every 3 weeks or so. Just started isolation until end first week in feb. I will then switch workouts. It believe it keeps the muscles guessing by not doing same routine over and over. Haven't decided what is next but prob something along the lines of heavy lifts, low reps. (Squats, dead lifts, lunges, burpees, military press, chin ups, etc.). Any recommendations or ideas would be appreciated.

 

[belph]

Well, read the Faq. It should cover the myth of muscle confusion.


Edit: And where to go from here.

 

[Jerseytop]

Myth??? Been doing it for years. Works for me. Not many people that are my age in better shape then me and ive been following muscle confusion workouts for years. There are no myths in weight training. You see what works best for you and you continue that program until you see no more progress then you switch. That's with any sport. Never let your body get used to one type of workout b/c then it becomes easy and you get nothing out of it.

 

[dawgpnd81]

Following.

 

[belph]

Following.

Same.



Good luck, dude.

 

[FearTheBeard**l]

How do muscles guess? Good luck losing the belly fat, Im in the same boat and also have a heavy bag in my garage gym.

 

[Jerseytop]

How do muscles guess? Good luck losing the belly fat, Im in the same boat and also have a heavy bag in my garage gym.

Hah... I must of read that somewhere and just repeated it. I guess muscles dont get confused do they? Maybe it's just I like switching up to avoid boredom. Who knows just seems to work for me. Gotta love that heavy bag right? It's some workout.

 

[Jerseytop]

Shoulder day..........military 4x10,10,8,6
Cab side raise 4x10
Cab front delt raise 4x10
Uprights. 4x10
Dumb shrugs. 4x10,8,8,6
Rev shrugs. 4x10
Ca Rot cuff 4x10
^^superset all shoulder exercises^^
ABS............ab wheel. 4x10,8,6,6
Ball crunches. 4x10
Planks. 4x30,40,50,60 sec
Bench crunches. 4x15
Came home from work then hit heavy bag for 7 rounds of 2 minutes. Midway thru last round I was done. Ate well all day.
4 Egg white/turkey/cheese on whole wheat wrap.....breakfast
Protein shake
Protein shake
Turkey with sweet potato
Chicken breast w/veggies
Shake before bed later
Heavy bag workout is kicking my ass but I love feeling after get out of shower. Hopefully few weeks I can start to incorporate knees/kicks. Maybe after I get to 10 rounds. Take it day by day I guess.

 

[TheeFaulted]

Seriously, you can learn a ton from the FAQ.
http://www.sherdog.net/forums/f13/strength-power-faq-v2-0-a-1339105/

Calvus is about the same age as you, and he has only been lifting for <3 years I believe. He went from 685 Big three total to just totaling 1224 in a sanctioned powerlifting meet last weekend. He did this by using mainly 5/3/1.

I've had close to the same amount of improvement during that time as well using mostly 5/3/1 2 day split. Though mine isn't as impressive, as I'm only in my late twenties.

 

[miaou]

Myth??? Been doing it for years. Works for me. Not many people that are my age in better shape then me and ive been following muscle confusion workouts for years.

Please define what you mean by "better shape".

Btw, most people your age don't do any physical activity whatsoever. You being in better shape than them doesn't mean much, other than you are somehow physically active. The advice people here have been giving you is both correct and well-meant.

 

[Jerseytop]

Please define what you mean by "better shape".

Btw, most people your age don't do any physical activity whatsoever. You being in better shape than them doesn't mean much, other than you are somehow physically active. The advice people here have been giving you is both correct and well-meant.

Sorry if I offended anyone. Not looking to do that. I take all advice that's why I started this thread. If I like it ill incorporate it into my workout. Once again not looking to offend anyone. That's not my intention here.

 

[Jerseytop]

Today.......LEGS
Lunges 4x10,8,6,6
Press machine 4x10,10,8,6
Extensions 4x10,10,8,6
Hammies 4x10,10,8,6
Calf raise 4x10
Leg press calf 4x15,12,10,8
ABS
Cab sides 4x10
Side sled Mach 4x10
Torso twist 4x10,10,8,8

 

[Jerseytop]

Seriously, you can learn a ton from the FAQ.
http://www.sherdog.net/forums/f13/strength-power-faq-v2-0-a-1339105/

Calvus is about the same age as you, and he has only been lifting for <3 years I believe. He went from 685 Big three total to just totaling 1224 in a sanctioned powerlifting meet last weekend. He did this by using mainly 5/3/1.

I've had close to the same amount of improvement during that time as well using mostly 5/3/1 2 day split. Though mine isn't as impressive, as I'm only in my late twenties.

Thanks dude, good reading there

 

[JauntyAngle]

Hah... I must of read that somewhere and just repeated it. I guess muscles dont get confused do they? Maybe it's just I like switching up to avoid boredom. Who knows just seems to work for me. Gotta love that heavy bag right? It's some workout.

Regarding "muscle confusion" there's a kernel of truth to it- if you keep doing exactly the same workout, you rapidly stop progressing, because your body adapts just enough to be able to do that workout. But if you have a particular goal in mind, e.g. like squatting 400, running 5k in under 20 minutes or getting your RHR to 50, you're probably only going to get there with specific training focusing a core group of relevant exercises. Possibly some people believe in "muscle confusion" because if you vary your workout all the time you feel more tired and may also get more sore, but that doesn't tell you it was a good workout! It just tells you that you did something that you weren't prepared for.

A lot of people say that they like to mix up their workouts to keep things fresh, but I think (and a lot of people here think) that if you are getting stronger or quicker (or whatever) steadily over time, there is no problem with boredom. E.g. if every time you bench you set a new record for number of reps done or total weight moved, it is is pretty damn gratifying. Boredom should never be an issue!

 

[Jerseytop]

Back/abs
Lat pulldowns 4x12,10,8,6
Rows 4x10,8,6,5
Bent barb rows 4x10,10,8,6
Ca rows 4x15,12,,12,10
Back ext 4x12,10,10,10
ABS

 

[daken7]

You need to squat if you're healthy enough for it. Free standing, not in a smith machine. Back/front/whatever. SQUAT.

Do some pull ups/chin ups too. You'll get stronger and your back will probably improve if that's what you're going for.