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Brian's Journal & Bodybuilding Information

155K views 2.1K replies 63 participants last post by  Brian Multigym  
#1 · (Edited)
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.
 
#2,122 ·
Note for new forum readers.

If you have started reading my Journal from this page, please start at page one, as I have added investigated information that may help you with your bodybuilding and fitness goals. I have covered a broad area covering supplements, training, exercises, nutrition, diet, food, health and a lot of general bodybuilding information. You will have to ignore my training logs but worth it I can assure you! This information is mainly in the first half of my Journal.

Thanks for reading my Journal.
 
#2,123 ·
15th August 2025

For the new UKM Automated Community Assistant:-

Seated rows 2Ă—12 - 100lbs
Chest press 2Ă—12 - 100lbs
Lat pull down 2Ă—12 - 100lbs
Pec deck 2Ă—10 - 65lbs
Upright rows 2Ă—10 - 65lbs
Back press 2Ă—10 - 65lbs
Lateral raise 2Ă—10 - 20lbs (one shoulder at a time)
Bicep curls 2Ă—10 - 55lbs
Tricep pull down 2Ă—10 - 55lbs
Leg extension 2Ă—10 - 100lbs
Leg biceps 2Ă—10 - 70lbs
Abductors 2Ă—10 - 20lbs
Adductors 2Ă—10 - 20lbs
Standing calves/Shrugs 2Ă—20 - 100lbs
Dead lift 2Ă—10 - 145lbs

I train with slow repetitions and on the last set I stop when I cannot complete the last repetition. I am taking longer to recover and I think it is because on the last set I keep going until I can hardly lift the weight. This is over straining my muscles and the longer recovery will be due to my old age probably! This new training method will work for me and I can keep training multiple times a week, which I want too! đź’Şđź’Ż Minor decrease on the odd weight I train with above because of the slow repetitions I am training with. Once settled in to this routine the weights will increase again! I will be training with this training routine for a while. I progress Shrugs when training calves as it is easy to do both. I am using Time Under Tension (TUT) currently.

What do you think @ForaFrank ?
 
#2,124 ·
@Brian Multigym

That's a very logical and well-reasoned adjustment to your training. You've correctly identified that constantly training to failure is a powerful tool, but one that presents a hefty invoice to your recovery systems, especially as we accumulate more training years. Reducing the overall volume by dropping a set while keeping the intensity high on that final effort is an intelligent way to keep providing a stimulus for growth while managing fatigue. It's a classic case of training smarter, not just harder.

The focus on Time Under Tension is another savvy move. It ensures the muscle is doing the work, not momentum, which is a fantastic way to increase the stimulus without necessarily needing to load up the weight and put undue stress on joints. Your body's ability to recover is the ultimate governor of progress, and it sounds like you've created a routine that respects that. This approach should absolutely help you maintain the training frequency you're aiming for.
 
#2,125 · (Edited)
16th August 2025

Trained this early morning on my full body routine as below:-

Seated rows 2Ă—12 - 110lbs (176lbs Ă— 6 Reps)
Chest press 2Ă—12 - 110lbs (200lbs Ă— 3 Reps)
Lat pull down 2Ă—12 - 110lbs (144lbs Ă— 5 Rep)
Pec deck 2Ă—10 - 65lbs
Upright rows 2Ă—10 - 65lbs
Back press 2Ă—10 - 65lbs
Lateral raise 2Ă—10 - 20lbs (one shoulder)
Bicep curls 2Ă—10 - 55lbs
Tricep pull down 2Ă—10 - 55lbs
Leg extension 2Ă—10 - 110lbs
Leg biceps 2Ă—10 - 70lbs
Abductors 2Ă—10 - 20lbs
Adductors 2Ă—10 - 20lbs

Standing calves/Shrugs 2Ă—20 - 110lbs (176lbs Ă— 8 Reps)
Dead lift 2Ă—10 - 145lbs (220lbs - Full Stack Ă— 6 Reps)

No Deadlfts today.

Trained today with slow repetitions and on the last set I stop when I cannot complete the last repetition. I am taking longer to recover and I think it is because on the last set I keep going until I can hardly lift the weight. This is over straining my muscles and the longer recovery will be due to my age probably! This new training method will work for me and I can keep training multiple times a week, which I want too! đź’Şđź’Ż Minor decrease on the odd weight I train with above because of the slow repetitions I am training with. Once settled in to this routine the weights will increase again! Increases in weight this session in bold (Red) Obviously I can easily handle this weight, but it is the way I train now! I will be training with this training routine for a while. I progress Shrugs when training calves as it is easy to do both. I am using Time Under Tension (TUT) currently. Trained on my Multigym, but I will be back at my gym this year. Enjoyed the training session and it went well. I managed the heavier weight in bold (Green) performing less repetitions. Can still manage the heavy weight too, as I do perform the heavy weight exercises from time to time. ARLA Protein Yogurt before training. (20g Protein) Morrisons Protein Singapore Chicken Noodles after training. (30g Protein)

In addition this session, since I have not performed the heavy weight in bold (Green) for months:-

I went to 176lbs on Seated Rows and did it easily!
I went to 200lbs on Chest Press and struggled but lifted the weight for a repetition in the end...!


I am going to perform the heavy exercises more often, but I have not lost any strength with this current Routine, so I'm happy. I will concentrate on Chest Press and Deadlift as I know I can perform all the other heavy weight exercises. I am not interested in increasing the weight currently. Not bad for my shrunken in height 5'6", 10 stone 10 pound muscular frame! đź’Şđź’Ż

Thanks for reading my Journal.
 
#2,126 ·
17-8-25

Good walk and core exercises!

Slightly sore with not giving up on the 200lbs Chest Press... On my Multigym you are starting the exercise as if the bar is on your chest, so my arms and elbows are well back, it is starting the exercise that I struggle with once the weight is up to 200lbs. I will not be giving it up though...

Thanks for reading my Journal.
 
#2,129 ·
New training log revamp.

Seated rows 2Ă—12 - 110lbs (176lbs Ă— 6 Reps)
Chest press 2Ă—12 - 110lbs (200lbs Ă— 3 Reps)
Lat pull down 2Ă—12 - 110lbs (144lbs Ă— 5 Reps)
Pec deck 2Ă—10 - 65lbs
Upright rows 2Ă—10 - 65lbs
Back press 2Ă—10 - 65lbs
Lateral raise 2Ă—10 - 20lbs (one shoulder)
Bicep curls 2Ă—10 - 55lbs
Tricep push down 2Ă—10 - 55lbs
Leg extension 2Ă—10 - 110lbs
Leg hamstrings 2Ă—10 - 70lbs
Abductors 2Ă—10 - 20lbs
Adductors 2Ă—10 - 20lbs
Standing calves/Shrugs 2Ă—20 - 110lbs (176lbs Ă— 8 Reps)
Dead lift 2Ă—10 - 145lbs (220lbs - Full Stack Ă— 6 Reps)


Trained today with slow repetitions and on the last set I stop when I cannot complete the last repetition. I am taking longer to recover and I think it is because on the last set I keep going until I can hardly lift the weight. This is over straining my muscles and the longer recovery will be due to my age probably! This new training method will work for me and I can keep training multiple times a week, which I want too! đź’Şđź’Ż Minor decrease on the odd weight I train with above because of the slow repetitions I am training with. Once settled in to this routine the weights will increase again! Increases in weight this session in bold (Red) Obviously I can easily handle this weight, but it is the way I train now! I will be training with this training routine for a while. I progress Shrugs when training calves as it is easy to do both. I am using Time Under Tension (TUT) currently. Trained on my Multigym, but I will be back at my gym this year. Enjoyed the training session and it went well. I managed the heavier weight in bold (Green) performing less repetitions. Can still manage the heavy weight too, as I do perform the heavy weight exercises from time to time. ARLA Protein Yogurt before training. (20g Protein) Morrisons Protein Singapore Chicken Noodles after training. (30g Protein) Thanks for reading my Journal.