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  1. #1
    Registered User YoelDovid's Avatar
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    Another newb in his mid-30s....

    ... half-arsing everything.

    So, as I wrote in my intro post, I'm not doing any direct upper leg work due to a knee injury. The only leg work I'm doing in the meantime is light leg extensions (for rehab) and calf raises.

    I started just under 6 weeks ago at the young, young age of 36. This is my current plan:

    Monday:
    Rack chins 3x6-10
    Dumbbell rows 3x6-10
    Swiss bar rows 3x6-10
    Dumbbell shoulder press 3x3-5
    Overhead triceps extensions 3x6-10

    Tuesday and Friday:
    Leg extensions: 2x? Lightweight, rehab
    Wrist curls: 3 sets
    Reverse wrist curls: 3 sets
    Calf raises: 3 heavy sets followed by 1 unweighted set to failure
    Wrist roller: 2 sets both ways
    Crunches: for time, deliberate focussing on muscle, 3-4 minutes. Single set
    Band pull aparts: 2 sets

    Thursday:
    Weighted dips 3x6-10
    Dumbbell floor press: 3x6-10
    Dumbbell shoulder press: 3x6-10
    Weighted pull ups 3x3-5
    Rotating concentration curls 3x6-10
    Band pull aparts: 2 sets

    When my knee has recovered properly, I shall be adding in upper legs on Tuesday and Friday (it will be hard not to want to squat daily as I did when weightlifting. They're addictive).

    So far I have seen some decent increases in strength, although I put this down to newbie gains, as I haven't lifted anything in over a year, and that was a brief flirtation with the bodybuilding style of training.
    I have no access to a gym, so train at home, hence the reliance on floor presses and dumbbells, etc.

    Although I've found many like a full body routine, I find a pull/push focus with the opposite for lower volume in the session, easier on the joints now. It's working so far.

    When I record weights, I don't actually include the weight of the bar or dumbbell handle. Mainly because I have no idea what they weigh, and I can only manipulate the weight I add to them anyway. Either way, I can still monitor progression by the added weight, and it's not as if I intend to compete in lifting ever again.

    It's also the first time I've ever really included any direct arm work, calf exercises, and ab exercises (or pushing movements for that matter, other than overhead presses and at some points a close-grip bench press), so I'm finding much of this a learning curve.

    Enjoying it so far.
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  2. #2
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    Stay dedicated, at 36 you can make great gains! Still young!
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  3. #3
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    So far I have noticed some improvements, so I dare say over the next couple of years there could be some substantial differences.
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    16/05/18
    Not the best day, had to rush this morning between having a new cooker delivered, then fitted and picking up my son from nursery. I usually aim to be finished by 10:30, but only just managed to finish by 11:30 by rushing. However, it felt good to get through.

    Note: weight of bar not included/plates only.

    Warm up, set of sub-max press ups: 22 (adding one per week). No other warm up work for time reasons other than a brief light set or two before each exercise.

    Rack pull ups + 10kg (22lbs): 8.6.6 (Not the best, down slightly from previous week).

    DB rows 35kg (77lbs) each side: 8.7.6 (felt a little stiff in the back)

    Swiss bar rows 45kg (99lbs): 8.6.6 (bad sets down from 10.9.8 last week - middle back rounded on second set for the last two reps. Felt awkward trying to perform reps correctly, so sets cut short of failure. Presume the result of poor warm up and not enough rest between sets). Stick with weight next week.

    DB shoulder press 50kg (110lbs) total: 5.5.4 (again, sub-par warm up and rest between sets). Stick with weight next week.

    EZ bar o/h triceps extensions 20kg (44lbs): 8.6.8 (same as above, poor warm up and shorter rests).

    Notes: terrible sleep and no breakfast. Don't make the same mistake again. And don't rush!
    Don't increase any weights next week unless I hit 10 comfortably on the first set.
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  5. #5
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    17/05/18

    Warm up + 22 press ups.

    Bar not counted, plates only.

    DB leg extensions 2 sets short of failure. No pain around the knee at all, some weakness/instability. Keep up for another 2 weeks.

    DB wrist curl 20kg (44lbs): 15. 22.5kg (49.5lbs): 10.8
    Reverse (10kg) 8.6 (skipped third due to pain in fingers).
    DB SL calf raise 12.5kg (27.5lbs) each leg: 10 15kg (33lbs) each leg: 8.7. Left calf weak around knee, slight bend at stretch. Continue rehab.
    High reps no weight x 1 set.

    Wrist roller 17.5kg (38.5lbs): Fx1 Rx2

    Crunches: Seether - Rise Above This.

    Pull aparts (Green): 25.17

    Notes: add bodyweight squats/bottom squats on Friday after leg extensions, 2 sets, not to failure. Lower weight for reverse wrist curl.
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    19/04/18

    Finally remembered to alter the month Samsung autocorrect sucks.

    Warm up + 22 press ups.

    Weighted dips 17.5kg (38.5lbs): 8.6.6

    DB floor press (cushion under shoulders to increase ROM) 70kg (154lbs) total: 6.4
    Had to lower weight (out it down to using new dumbbell handles which are 4" longer and much heavier) 65kg (143lbs): 8.6.

    DB shoulder press 38kg (83.6lbs) total: 8.6.6. Little disappointed, but after the floor press, unsurprised.

    Pull ups 5kg (11lbs): 3. Debated whether to keep standard pull ups in, and just feel it too much in the arms, regardless of strict technique. Decided to drop in favour of rack pull ups.
    Rack pull ups 15kg (33lbs): 7.6

    DB twisting concentration curl 10kg (22lbs) each arm: 6
    Read the journal wrong and put too much weight on the handle!
    7.5kg (16.5lbs): 6.8

    Band pull aparts: 19.12

    Notes: switch out pull ups for rack chins, feel it more in the back.
    Take into account the extra weight and length of the dumbbell handles for floor press.
    Stick with 4 sets for floor press.
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  7. #7
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    Due to some unforseen circumstances, I haven't been able to update before now.

    23/04/2018

    Weight of bars not counted.

    Warm up + 23 press ups

    Rack chins 17.5kg (38.5lbs): 7.6.6

    Dumbbell rows 35kg (77lbs): 10. (Using larger dumbbell handle): 8.8

    Swiss bar rows 45kg (99lbs): 10.
    47.5kg (104.5lbs): 6.7.8

    DB shoulder press 50kg (110lbs): total 6.
    52kg (114lbs): total: 3.4

    OH triceps extensions 22.5kg (49.5lbs): 10.
    25kg (55lbs): 6.8
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  8. #8
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    24/04/2018

    Warm up + 23 press ups.

    DB wrist curl 25kg (55lbs): 12
    26.22kg (57.5lbs): 8.8

    DB leg extensions and front squats (empty bar) 3 sets of each. Some pain around knee between squat sets.

    DB SL calf raises 17.5kg (38.5lbs): 9.7.6
    Without weight: to failure.

    Wrist roller 20kg (44lbs): Fx1. Rx2

    Crunches: Drowning Pool - Bodies

    Pull aparts (green): 22.17
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  9. #9
    Registered User YoelDovid's Avatar
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    26/04/2018

    Warm up + 23 press ups.

    Dips 20kg (44lbs): 8.6.6

    DB Floor Press 70kg (154lbs) total: 7
    67.5kg (138.5lbs) total: 5.6

    DB shoulder press 39kg (86lbs): 7.6.5

    Rack chins 20kg (44lbs): 6.5.5

    Rotating DB concentration curls 10kg (22lbs) each side: 7
    8.5kg (18.5lbs) each side: 6.6

    Pull aparts (green) very narrow grip: 14.9.7
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  10. #10
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    27/05/2018

    No training, has prior appointments.
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  11. #11
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    30/05/2018

    Warm up + 24 press ups.

    Shoulders feel very sore at the front. No doubt recovery/diet isn't up to scratch.

    Rack chins 20kg (44lbs) 8.6.5

    DB rows 37.5kg (82.5lbs): 7.6.6

    Swiss bar rows 47.5kg (104.5lbs) 10
    50kg (110lbs): 6.6.6

    DB shoulder press 52kg (114.5lbs) total: 5.4.4

    OH triceps extensions 25kg (55lbs): 9
    27.5kg (60.5lbs): 6.6
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  12. #12
    Registered User YoelDovid's Avatar
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    Also, Saturday:
    Pull ups, bottom half of pull ups and some band work.

    Attempted single leg squats, right leg was fine, but failed to complete 1 rep with left.
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    01/05/2018

    Warm up + 24 press ups.

    DB leg extensions and front squats (rehab) 3 sets of each.
    Stiffness in knee, no pain. Bottom of squat felt fine.

    DB wrist curl 26.25kg (57.5lbs): 12
    27.5kg (60.5lbs): 8.8

    DB SL calf raise 17.5kg (38.5lbs): 10.8.8
    No weight, finishing set to failure.

    Wrist roller 20kg (44lbs): F×2.R×3

    Crunches: Drownin Pool - Bodies

    Pull aparts (very narrow grip) Green: 14.10.8
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  14. #14
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    03/05/2018

    Warm up + 24 press ups

    Dips 22.5kg (49.5lbs): 8.5
    20kg (44lbs): 6

    Rack chins 20kg (44lbs): 7
    22.5kg (49.5lbs): 5.5

    DB floor press 70kg (154lbs) total: 9
    75kg (165lbs) total: 4.3*

    Rope rows 50kg (110lbs): 10
    52.5kg (115.5lbs): 10
    55kg (121lbs): 8

    DB shoulder press 40kg (88lbs) total: 8.6.5

    Pull aparts (very narrow grip) green: 16.10.8

    * stuck at bottom, 5kg (11lbs) jump too high. Reduce to 72.5kg (159.5lbs) next week.

    Stick with same weights for all other lifts.
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  15. #15
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    Back on the internet

    A few changes have taken place since I last updated. I've increased frequency to 3x per week, rather than 2x, cutting the volume in each session. This seems easier to recover from, and my joints aren't aching as much doing so much volume in one session. I've switched to rep ranges which appear to have the best results for me, at this stage, as I found the higher reps very stressful on the joints, and it was too easy to let my form break down, except on certain exercises.

    The programme has two alternating days M/W/F. Sun/T/Th are my leg rehab days, so I do my calf raises, abs, etc on those days:

    A.
    Rack chins 3x5-8
    Barbell floor press 3x5-8
    T-bar rows using a rope 3x6-9
    Triceps press/barbell curls 3x6-10
    Lateral raises 3x8-12

    B.
    Pull ups 3x5-8
    Dips 3x5-8
    Swiss bar rows 3x6-9
    DB shoulder press 3x5-8
    DB shrugs 3x8-12

    Hoping to start squatting properly by the end of the month!
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    02/07/2018

    Rack chins +35kg (77lbs)
    5.5.6

    Floor press (on pad for full ROM) 87.5kg (193lbs)
    6.5.6

    Rope row 85kg (187lbs)
    6.6.6

    OH triceps/barbell curls 37.5kg (82.5lbs)/25kg (55lbs)
    10/10.8/7.8/8

    Lateral raises 12.5kg (27.5lbs)
    10.8.10

    Triceps felt a little weak today, rows were awkward and used a little leg drive on the last reps.
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    Not the best session today. Everything felt weak and sluggish. Not sure if it's the best and humidity, the fact I had to rush to make it to my son's first sports day, or the poor sleep. Shoulders especially felt stiff.

    Anyway...

    Pull ups +5kg (11lbs)
    5.5.5

    Dips +20kg (44lbs)
    5.5.7

    Swiss bar rows 50kg (110lbs) (bar weight not included)
    6.6.6

    Overhead press 45kg (99lbs) (bar weight not included)
    5.5.6

    Shrugs 50kg (110lbs) (bar weight not included)
    10.10.10

    Ho hum. Hopefully better next week.
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  18. #18
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    Rack chins +35kg (77lbs)
    7.5.6

    Floor press (pad for full ROM) 87.5 kg (193lbs)
    8
    90kg (198lbs)
    5.5

    Rope rows 85kg (187lbs)
    7.6.8

    Triceps extensions/barbell curls 37.5kg (82lbs)/25kg (55lbs)
    10/10
    40kg (88lbs)/27.5kg (61lbs)
    7/6.6/6

    Lateral raises 12.5kg (27.5lbs)
    12
    15kg (33lbs)
    8.9
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  19. #19
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    Grip felt very weak on pull ups. Decided to weigh myself, and I've gained 4lbs over the weekend.

    Too much junk food and booze, I suspect.

    Anyway, as always only the weight of the plates is counted.

    Pull ups +5kg (11lbs)
    5.4.5

    Dips +20kg (44lbs)
    6.6.8

    Swiss bar rows (narrow grip) 50kg (110lbs)
    9.9.9

    Overhead press 45kg (99lbs)
    8.7.6

    Shrugs 50kg (110lbs)
    12
    55kg (121lbs)
    10.9
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  20. #20
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    Few changes as I now have an adjustable bench and some squat stands. Weight of bar not included.

    Rack chins 40kg (88lbs)
    5.5.5
    Felt awkward using a barbell and bench with the feet higher. Going to reduce the weight to 25kg (55lbs) next week and work from there.

    Bench press (narrower grip) 90kg (198lbs)
    7
    92.5kg (204lbs)
    5.5

    Rope rows 85kg (187lbs)
    9.8.7

    Seated triceps extensions/barbell curls
    40kg (88lbs)/27.5kg (61lbs)
    8/8. 7/6. 8/8

    Lateral raises 15kg (33lbs)
    12
    17.5kg (38.5lbs)
    8.10
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    Dropping shrugs due to doing power cleans and snatch pulls with my leg and Sprint training. May also drop lateral raises.

    Pull ups +5kg (11lbs)
    6.5.5

    Dips +22.5kg (49.5lbs)
    5.5.6

    Swiss bar rows 55kg (121lbs)
    6.6.7

    Overhead press 50kg (110lbs)
    5.5.5
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    Not the best session, had the worst sleep in a long while, and the humidity is about 1000000%. Everything felt a lot heavier than it should.

    Rack chins +40kg (88lbs)
    5.5.5

    Bench press 92.5kg (204lbs)
    5.5.5

    Rope rows 87.5kg (193lbs)
    6.6.6

    Triceps extensions/curls 40kg (88lbs)/30kg (66lbs)

    6/6.6/6.9/6

    Lat raises 17.5kg (38.5lbs)
    12.
    20kg (44lbs)
    8.8
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    Yesterday:

    Pull ups +5kg (11lbs)
    7.5.
    Assist with weighted negative
    8

    Dips +22.5kg (49lbs)
    8
    +25kg (55lbs)
    5.5

    Swiss bar rows 55kg (121lbs)
    9
    57.5kg (127lbs)
    6.6

    Shoulder press 50kg (110lbs)
    6.5.5

    Weight of bar not included.
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    Terrible session. Bsides fasting for 27 hours until last night for Tisha B'Av, waking up as 3:45am, than having an ambulance out at 4:30am for what turned out to be a bad panic attack which I took for an asthma attack, and not eating, I have a pulled right triceps which only became apparent when I started triceps extensions.

    Anyway, some changes:
    I have now weighed the bars so am including that in the weight used.
    I have changed the volume and frequency of upper body work to allow more time for track work.

    Pull ups done between sets of first pressing movement (including warm ups), staying away from failure:
    +10kg (22lbs) 2.2.2.2.2
    +5kg (11lbs) 3.3.3

    Bench press 95kg (209lbs)
    4.3.3.3 triceps felt weak, very unhappy

    Swiss bar rows 75kg (166lbs)
    9
    80kg (176lbs)
    6.6.6

    Triceps extensions 45kg (99lbs)
    8 could feel pain in right triceps
    40 (88lbs)
    4 stopped training.
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    I'm not sure whether to continue with overhead triceps extensions. They do not feel good, so will switch to either a triceps pressdown (using a thick rope over the pull up bar), or a dumbbell press of some kind (floor, incline, etc).
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    After explaining my new plan in some detail to a lifter friend, he told me "so it's a like a modified Westside for skinny b******s?"
    Had never heard of it, so did some reading and decided it's right for me with a few personal tweaks similar to what is working from my design.

    Close-grip bench up to heavy triple 97.5kg (215lbs). In hindsight, I think I could have got a fourth in.
    Between each rising bench set pull ups + 10kg
    3.2.2.3.2.2.2
    Dumbbell flat bench 68kg (139lbs)
    10.10.10
    Swissbar rows 80kg (176lbs)
    8.7.6.6

    Oddly able to hit a higher weight on close grip than regular grip bench. Suppose after being a weightlifter for years, my pecs are lacking in strength relative to shoulders and triceps.
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