Hi, I have trained for 23 years in total with small breaks at times. Then I had a forced break for 10 years recently. Did lose some muscle due to a leg issue and lying on my bed for months. Been back 4 years. I have always progressed a full body routine - 3 times/week. Currently it is the same, but the odd time it is 2 times/week - getting older! Always trained in a gym, but currently I have been using a Multi Gym. I'm a natural bodybuilder.
60+ years old
5ft 8inches
11 stone (approx currently)
Waist = 31inches
My routine (currently) progressed 2nd October 2021:-
Seated rows 3Ă—15 - 100lbs
Chest press 3Ă—15 -100lbs
Lat pull down 3Ă—15 - 100lbs
Pec deck 3Ă—12 - 65lbs
Upright rows 3Ă—12 - 55lbs
Back press 3Ă—12 - 55lbs
Shoulder rises 3Ă—12 - 20lbs (one shoulder)
Bicep curls 3Ă—12 - 45lbs
Tricep pull down 3Ă—12 - 45lbs
Leg extension 3Ă—12 - 90lbs
Leg biceps 3Ă—12 - 70lbs
Calves 3Ă—20 - 75lbs and own weight
Dead lift 3Ă—15 - 155lbs
Kick backs 3Ă—15 - 10lbs (one leg)
I use light weight and perform more repetitions (sometimes more than listed) because of my age. The weights listed may not look a lot to some, but when I perform less repetitions the weight increases markedly. Done it all before!
Would like to be 11.75 stone and lose small love handles. Good swimmer but must take that up again. I walk a lot and plan to do some more exercises to get rid of the love handles.
Fits of strength in the past, my NEW motorcycle fell of it's stand, I managed to stop it hitting the ground and when I got a better hold off it, I just picked it up, couldn't believe it - 400lbs. I could get hold of a Renault 4 van by the rear arch and lift it until the wheel was off the ground, light van though.
All my information posts will have been thoroughly investigated, using reviews, medical reviews, trials, studies and general information. I want you to read the best unbiased information on whatever the subject. Please read them.
Thanks for reading my Journal.
60+ years old
5ft 8inches
11 stone (approx currently)
Waist = 31inches
My routine (currently) progressed 2nd October 2021:-
Seated rows 3Ă—15 - 100lbs
Chest press 3Ă—15 -100lbs
Lat pull down 3Ă—15 - 100lbs
Pec deck 3Ă—12 - 65lbs
Upright rows 3Ă—12 - 55lbs
Back press 3Ă—12 - 55lbs
Shoulder rises 3Ă—12 - 20lbs (one shoulder)
Bicep curls 3Ă—12 - 45lbs
Tricep pull down 3Ă—12 - 45lbs
Leg extension 3Ă—12 - 90lbs
Leg biceps 3Ă—12 - 70lbs
Calves 3Ă—20 - 75lbs and own weight
Dead lift 3Ă—15 - 155lbs
Kick backs 3Ă—15 - 10lbs (one leg)
I use light weight and perform more repetitions (sometimes more than listed) because of my age. The weights listed may not look a lot to some, but when I perform less repetitions the weight increases markedly. Done it all before!
Would like to be 11.75 stone and lose small love handles. Good swimmer but must take that up again. I walk a lot and plan to do some more exercises to get rid of the love handles.
Fits of strength in the past, my NEW motorcycle fell of it's stand, I managed to stop it hitting the ground and when I got a better hold off it, I just picked it up, couldn't believe it - 400lbs. I could get hold of a Renault 4 van by the rear arch and lift it until the wheel was off the ground, light van though.
All my information posts will have been thoroughly investigated, using reviews, medical reviews, trials, studies and general information. I want you to read the best unbiased information on whatever the subject. Please read them.
Thanks for reading my Journal.