I´m a 44 years old bodybuilder from denmark , i have tried a various number of routines and diets to get up to the 200 pounds i am today.
but i can´t break the limit.
I began to train at 33 and 150 pounds , i haven't taken steroids.
Today my numbers are:
Benchpress: 1 rep 130 kilos (app. 275 pounds)
Squat 6 rep 160 kilos (app. 350 pounds)
deadlift 8 reps 150 kilos (app. 310 pounds)
I feel strong , and i have limited my training to twice a week following a split routine , though i need a little more rest betwen workouts after turning 40.
Do any of you have a suggestion routine or diet to break the limit.
Excuse for misspelling
Here is my current routine
Weighted Dips 5 x 5
Incline db press 5 x 6 - 8
Benchpress 4 x 6 - 8
Deadlift 5 x 6 - 8
Pulldowns / Bentover rows 5 x 6 - 8
Barbell curl 4 x 8 - 10
Concentration curl 3 x 8 - 10
Legpress 6 x 4 - 10
Squat(full range) 5 x 12
Military 5 x 8 - 10 superset deltaraise
Donkeyraises 5 x 10 - 12
Though i'm a diabetic i only workout twice a week , i need a little more time to recuperation between workouts.
I allways go strict and heavy, rest between sets is approx. 1 - 3 minutes never more them 3 minutes.
My fat percent is around 10 in the winther and i can cut i down to 8 in the summer.
My diet contents around 3000 calories pr. day 40% protein 30% fat 30% carbs.
Hope you can give me some inputs
Last edited by pryds; 12-22-2001 at 11:34 PM.