Page 1 of 5 123 ... LastLast
Results 1 to 25 of 122

Thread: Staying fit ay 35

  1. #1
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315

    Staying fit ay 35

    Well I am 35yrs old, and have a very busy life, with my Wife and lovely daughter, plus running my own small business, two cool dogs to take care of, and my house chores, and find a little time to play WoW too

    I really only have time to work out 3 days a week, just to stay in weight lifting shape, and on weekends prefer to go mountain biking with my Brothers and in winter go snowboarding.

    My goal for lifting is, just keep the muscle I have gained the last several years of weight training, and maybe add a little more, but nothing drastic. I am 5'11" 185lbs-190lbs. When I first hot back into lifting just 2 years ago I was 165lbs and was 165lbs for like 15 years. I will just work out Sun/Tue/Thu. Shoulder/Bicep day...Chest/Tricep day...Back day. Not too much leg stuff besides the gold standard of Squats and Deadlifts, my biking and snowboarding do a pretty good number on my legs
    Last edited by Zorachus; 08-02-2009 at 12:11 PM.

  2. #2
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Thursday: BACK


    - Deadlift = up the last 3 sets 5lbs every week
    50lbs x 10 warmup
    100lbs x 5
    120lbs x 3
    160lbs x F

    - T-Bar Rows = use 25lb plates
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15

    - Barbell Rows
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15

    - Seated cable row
    50lbs x 15
    55lbs x 12
    55lbs x 12
    60lbs x 10

    - Lat Pulldowns
    70lbs x 12
    70lbs x 12
    80lbs x 10
    80lbs x 10
    Last edited by Zorachus; 08-13-2009 at 07:39 PM.

  3. #3
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Tuesday: CHEST + TRICEPS



    - Barbell Bench Press = up the weight 5lbs on last 3 sets every week
    50lbs x 10warmup
    95lbs x 5
    120lbs x 3
    160lbs x F

    - Incline dumbbell press = change 9/08
    25lbs ea x 20
    30lbs ea x 15
    35lbs ea x 12
    40lbs ea x 10

    - Flat bench dumbbell fly's = change 9/08
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep pushdown = change 9/08
    40lbs x 20
    50lbs x 15
    55lbs x 12
    70lbs x 10

    - Dumbbell Seated Overhead Extension = change 9/08
    25lbs x 20
    30lbs x 15
    35lbs x 12
    40lbs x 10
    Last edited by Zorachus; 08-13-2009 at 07:40 PM.

  4. #4
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Sunday: Shoulders + Biceps

    - Barbell military press
    45lbs x 10warmup
    60lbs x 5
    75lbs x 3
    95lbs x F

    - Side lateral raise
    10lbs ea x 15
    10lbs ea x 15
    12lbs ea x 12
    15lbs ea x 10

    - Up Right-Row
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Barbell curl
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Hammer Dumbbell curl
    15lbs ea x 10
    15lbs ea x 10
    15lbs ea x 10

    - Squats = 5/3/1/ exercises up the weight 5lbs every week on the last 3 sets
    115lbs x 10warmup
    145lbs x 5
    175lbs x 3
    225lbs x F
    Last edited by Zorachus; 08-13-2009 at 07:41 PM.

  5. #5
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Sunday: Shoulders + Biceps
    08/02/09 = keep weight until 08/09

    - Squats
    145lbs x 5
    165lbs x 3
    220lbs x 1
    145lbs x 5

    - Barbell military press
    50lbs x 12
    60lbs x 10
    80lbs x 8
    85lbs x 6

    - Side lateral raise = 8/24
    10lbs ea x 14
    12lbs ea x 12
    15lbs ea x 10
    15lbs ea x 8

    - Up Right-Row
    30lbs x 12
    35lbs x 10
    40lbs x 8
    50lbs x 6

    - Barbell curl = Keep until 08/24
    20lbs x 14
    30lbs x 12
    35lbs x 10
    45lbs x 8

    - Hammer Dumbbell curl 8/24
    12lbs ea x 14
    15lbs ea x 12
    20lbs ea x 10
    Last edited by Zorachus; 08-13-2009 at 07:44 AM.

  6. #6
    Senior Member cphafner's Avatar
    Join Date
    Apr 2003
    Location
    The Big Apple
    Posts
    7,701
    good luck with your goals. I'm just about to turn 30, and it is not as easy as it was when I was 20! I commend you for being able to keep at it with all that is going on.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  7. #7
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Tuesday: CHEST + TRICEPS
    08/04/09 = keep this weight until 08/12

    Do one set to Failure once per week and rotate to different exercises

    - Barbell Bench Press
    100lbs x 5
    120lbs x 3
    155lbs x 1
    100lbs x 5

    - Incline dumbbell press
    25lbs ea x 12
    30lbs ea x 10
    35lbs ea x 8
    40lbs ea x 6

    - Incline dumbbell flyes
    15lbs x 12
    20lbs x 10
    25lbs x 8

    - Reverse barbell curls
    20lbs x 12
    20lbs x 12
    25lbs x 10
    30lbs x 8

    - Tricep pushdown
    40lbs x 14
    50lbs x 12
    55lbs x 10
    65lbs x 8

    - Dumbbell Seated Overhead Extension
    25lbs x 12
    30lbs x 10
    35lbs x 8
    Last edited by Zorachus; 08-13-2009 at 07:45 AM.

  8. #8
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Thursday: BACK
    08/06/09 up weight 08/14

    Do one set to Failure once per week and rotate to different exercises

    - T-Bar Rows = use 25lb plates
    50lbs x 12
    60lbs x 10
    70lbs x 8
    75lbs x 6

    - Deadlift
    70lbs x 5
    90lbs x 5
    110lbs x 5
    130lbs x 5
    150lbs x 5

    - Lat Pulldowns
    60lbs x 12
    80lbs x 10
    90lbs x 8

    - Barbell Rows
    40lbs x 12
    50lbs x 10
    60lbs x 8
    65lbs x 6
    40lbs x F

    - Seated cable row
    40lbs x 12
    50lbs x 10
    60lbs x 8
    65lbs x 8
    Last edited by Zorachus; 08-06-2009 at 07:06 AM.

  9. #9
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    3 days a week is all you really need man. Plus the additional activities you do + your busy lifestyle will burn a ton of calories and keep the fat off. The awesome thing about lifting and eating right is that it will give great results no matter what age you are (besides, not like 35 is even old. I'm almost there myself). Good luck!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  10. #10
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Quote Originally Posted by brihead301 View Post
    3 days a week is all you really need man. Plus the additional activities you do + your busy lifestyle will burn a ton of calories and keep the fat off. The awesome thing about lifting and eating right is that it will give great results no matter what age you are (besides, not like 35 is even old. I'm almost there myself). Good luck!

    Thanks for the advice What do you think of my routine ? Mixing 1 5x5 exercise per session and the others more hypertrophy 8 - 12 range. Actually the higher reps have seen to done more for me on muscle gain, I was a light weight skinny dude most my life. And the higher reps are a little better for cardio too

  11. #11
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    I've been experimenting with different training styles lately, and considering that I like to train for both strength AND hypertrophy (as opposed to just one or the other), I've found that I like to train heavy for the main lift (squat, bench, dead, OH press), and train higher reps/higher volume for the assistance lifts. That's basically what you are doing, except you're not doing 5x5 for the OH press, which I like to consider to be a "main lift". But I do like it.

    I used to train low reps and heavy for everything, but I'm really liking the mixture myself. The 5/3/1 program that a lot of us are doing is basically the same thing. I do the "5/3/1" for the 4 main lifts, and I train high volume/high reps for all other "assistance" lifts. Keep it up!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  12. #12
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Sunday: Shoulders + Biceps
    08/09/09 = keep weight until 08/23

    - Squats = 5/3/1/ exercises up the weight 5lbs every week on the last 3 sets
    115lbs x 10warmup
    145lbs x 5
    175lbs x 3
    225lbs x F

    - Barbell military press
    45lbs x 10warmup
    60lbs x 5
    75lbs x 3
    95lbs x F

    - Side lateral raise
    10lbs ea x 15
    10lbs ea x 15
    12lbs ea x 12
    15lbs ea x 10

    - Up Right-Row
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Barbell curl
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Hammer Dumbbell curl
    15lbs ea x 10
    15lbs ea x 10
    15lbs ea x 10
    Last edited by Zorachus; 08-13-2009 at 07:38 PM.

  13. #13
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Tuesday: CHEST + TRICEPS
    08/11/09 = keep this weight until 08/25



    - Barbell Bench Press = up the weight 5lbs on last 3 sets every week
    50lbs x 8warmup
    100lbs x 5
    125lbs x 3
    165lbs x F

    - Incline dumbbell press = change 9/08
    25lbs ea x 20
    30lbs ea x 15
    35lbs ea x 12
    40lbs ea x 10

    - Flat bench dumbbell fly's = change 9/08
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep pushdown = change 9/08
    40lbs x 20
    50lbs x 15
    55lbs x 12
    70lbs x 10

    - Dumbbell Seated Overhead Extension = change 9/08
    25lbs x 20
    30lbs x 15
    35lbs x 12
    40lbs x 10
    Last edited by Zorachus; 08-16-2009 at 09:19 AM.

  14. #14
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Quote Originally Posted by brihead301 View Post
    I've been experimenting with different training styles lately, and considering that I like to train for both strength AND hypertrophy (as opposed to just one or the other), I've found that I like to train heavy for the main lift (squat, bench, dead, OH press), and train higher reps/higher volume for the assistance lifts. That's basically what you are doing, except you're not doing 5x5 for the OH press, which I like to consider to be a "main lift". But I do like it.

    I used to train low reps and heavy for everything, but I'm really liking the mixture myself. The 5/3/1 program that a lot of us are doing is basically the same thing. I do the "5/3/1" for the 4 main lifts, and I train high volume/high reps for all other "assistance" lifts. Keep it up!

    For your other lifts not in the 5.3.1 sets, how many reps are you doing ? I have read about people doing some pretty high rep stuff and getting good results. Like a 1x20, 1x12, 1x10, 1x8 1xFailure. And then mix in those 5x5 on the main compund lifts and it could be pretty good ?

    I might try this 5, 3, 1, 5 thing, And it seems the other lifts are much higher reps on the assistance exercises, like 10-15 reps of 3 to 5 sets ?
    http://findarticles.com/p/articles/m...g=content;col1

    The weird thing is this 5.3.1.5 program only shows doing a total of 3 exercise per session ? So your one heavy low rep set, and just two other exercises with higher reps. Is that enough volume to get in a solid workout ?
    Last edited by Zorachus; 08-13-2009 at 06:47 AM.

  15. #15
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Thursday: BACK
    08/13/09 up weight 08/27


    - Deadlift - 1rep max is 180
    50lbs x 8 warmup
    105lbs x 5
    125lbs x 3
    165lbs x F

    - Barbell Rows
    45lbs x 15
    45lbs x 15
    45lbs x 15
    45lbs x 15

    - Seated cable row
    50lbs x 15
    55lbs x 12
    55lbs x 12
    60lbs x 10

    - Lat Pulldowns
    70lbs x 12
    70lbs x 12
    80lbs x 10
    80lbs x 10
    Last edited by Zorachus; 08-18-2009 at 07:13 AM.

  16. #16
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Sunday: Shoulders + Biceps
    08/16/09 = keep weight until 08/23

    WAVE1
    Week 1 3 sets of 5 reps 65%x5, 75%x5, 85%x5

    - Squats = 5/3/1/ - 1rep max is 230
    115lbs x 8warmup
    145lbs x 5
    175lbs x 5
    195lbs x 5

    - Barbell military press = 5/3/1
    45lbs x 8warmup
    60lbs x 5
    75lbs x 5
    105lbs x 5

    - Dumbbell Military press
    20lbs ea x 10
    20lbs ea x 10
    25lbs ea x 10
    25lbs ea x 10

    - Side lateral raise
    10lbs ea x 15
    12lbs ea x 12
    12lbs ea x 12
    15lbs ea x 10

    - Up Right-Row
    35lbs x 10
    35lbs x 10
    40lbs x 10
    40lbs x 10

    - Barbell curl
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    Last edited by Zorachus; 08-18-2009 at 07:13 AM.

  17. #17
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Tuesday: CHEST + TRICEPS
    08/18/09 = keep this weight until 08/25

    WAVE1
    Week 1 3 sets of 5 reps 65%x5, 75%x5, 85%x5

    - Barbell Bench Press - 1rep max is 175
    50lbs x 8warmup
    110lbs x 5
    130lbs x 5
    145lbs x F

    - Incline dumbbell press = change 9/08
    25lbs ea x 20
    30lbs ea x 12
    30lbs ea x 12
    35lbs ea x 10

    - Flat bench dumbbell fly's = change 9/08
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep pushdown = change 9/08
    40lbs x 20
    50lbs x 15
    55lbs x 12
    70lbs x 10

    - Dumbbell Seated Overhead Extension = change 9/08
    25lbs x 20
    30lbs x 12
    30lbs x 12
    35lbs x 10

    CARDIO right afterward s 20 flights of stairs
    Last edited by Zorachus; 08-18-2009 at 07:44 AM.

  18. #18
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    Nice, I see you got the 5/3/1 thing going on now. I'm looking forward to seeing how you progress with it!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  19. #19
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Quote Originally Posted by brihead301 View Post
    Nice, I see you got the 5/3/1 thing going on now. I'm looking forward to seeing how you progress with it!

    Thanks...I still confused though, I see your posts and your always doing your highest reps or to failure it seems on your last heaviest set on the 5/3/1/ ?

  20. #20
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    Quote Originally Posted by Zorachus View Post
    Thanks...I still confused though, I see your posts and your always doing your highest reps or to failure it seems on your last heaviest set on the 5/3/1/ ?
    Ya, on the last set each day you do as many reps as you can.

    So for instance, wave 1 squat day:

    5 x (65%)
    5 x (75%)
    as many as you can x (85%)

    You want to AT LEAST hit 5, because that's the goal, but if you can push out more, do so......
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  21. #21
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Quote Originally Posted by brihead301 View Post
    Ya, on the last set each day you do as many reps as you can.

    So for instance, wave 1 squat day:

    5 x (65%)
    5 x (75%)
    as many as you can x (85%)

    You want to AT LEAST hit 5, because that's the goal, but if you can push out more, do so......
    So do you do your 5/3/1/ exercise at the end of your workout each day ? I always do mine the first exercise of the day. Thanks.

  22. #22
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    No, I do it first. I do the exercises in the order that I list them in my journal.
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  23. #23
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Quote Originally Posted by brihead301 View Post
    No, I do it first. I do the exercises in the order that I list them in my journal.
    Ok I got it Sorry with the million questions. So my final set of each 5/3/1/ exercise I do, I must do at least the required amount, so today that is 5 no less, but if I can push out more, then go for broke ?

  24. #24
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    Quote Originally Posted by Zorachus View Post
    Ok I got it Sorry with the million questions. So my final set of each 5/3/1/ exercise I do, I must do at least the required amount, so today that is 5 no less, but if I can push out more, then go for broke ?
    Exactly!!!!

    In the first few cycles you should be able to get quite a few reps because you're supposed to be starting out light (that's why you see me getting 10+ reps for my final set), but after you've been on the program for a while, then you may be struggling just to hit your goals let alone do MORE.....But pushing out that extra rep or two is what makes the difference!!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  25. #25
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,315
    Thursday: BACK
    08/20/09 up weight 08/27

    WAVE1
    Week 1 3 sets of 5 reps 65%x5, 75%x5, 85%x5

    - Deadlift - 1rep max is 180
    100lbs x 8 warmup
    120lbs x 5
    135lbs x 5
    155lbs x F = 8

    - Barbell Rows
    45lbs x 15
    45lbs x 15
    45lbs x 15
    45lbs x 15

    - Seated cable row
    50lbs x 15
    55lbs x 12
    55lbs x 12
    60lbs x 10

    - Lat Pulldowns
    70lbs x 12
    70lbs x 12
    80lbs x 10
    80lbs x 10
    Last edited by Zorachus; 08-20-2009 at 07:15 AM.

Similar Threads

  1. gaining while staying cut..swimming?
    By wild in forum Bodybuilding & Weight Training
    Replies: 15
    Last Post: 01-18-2006, 01:48 PM
  2. Question about where to fit in certain lifts
    By wannabeshreaded in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 03-24-2005, 11:39 AM
  3. tons of cardio, when to fit in legs
    By scrutdada in forum Powerlifting and Strength Training
    Replies: 1
    Last Post: 03-02-2005, 05:41 PM
  4. Cannot Fit Any More Plates on My Dumbbells
    By aka23 in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 03-19-2003, 07:43 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •