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Approved Log 50 year old - Training Nutrition Log

Month 1 / Week 1

Monday 01-05-25

Bench Press = 1RM = 160lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 95lbs X 5
75% X 5 = 110lbs X 5
85% X 5+ = 120lbs X 5+ 95lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 12 reps @ 40%
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12

Dummbell Row - 4 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Dumbbell overhead triceps extension
25lbs x 15
25lbs x 15
25lbs x 15
 
welcome bro
add pics of you with your face blurred out
 
Zorachus said:
Hello, new to this forum, looking forward to this website and reading the logs and articles here. Thank you for having me.

I'm in my early 50s, father of 2, I had shoulder surgery back in October, so my workouts are still lighter and just to keep me moving and in shape.
Click to expand...

Zorachus said:
Month 1 / Week 1

Monday 01-05-25

Bench Press = 1RM = 160lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 95lbs X 5
75% X 5 = 110lbs X 5
85% X 5+ = 120lbs X 5+ 95lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 12 reps @ 40%
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12

Dummbell Row - 4 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Dumbbell overhead triceps extension
25lbs x 15
25lbs x 15
25lbs x 15
Click to expand...

Zorachus said:
p
Click to expand...
u look hella good for 50 bro
lean and abs hella nice coming like a lean 6 pack from side
how do ur macro looks?
 
Zorachus said:
Month 1

Tuesday 01-06-25

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

47.5lb Squats X 12
Pushups X 14
Pullups X 7

Rest 2 minutes

47.5lb Squats X 12
Pushups X 14
Pullups X 7

Rest 2 minutes

47.5lb Squats X 12
Barbell curls 20lbs X 12
25lbs X 10
30lbs X 8 + 20lbs X 12
Click to expand...
got your squat push ups damn how man set u do?
 
Zorachus said:
Hello, new to this forum, looking forward to this website and reading the logs and articles here. Thank you for having me.

I'm in my early 50s, father of 2, I had shoulder surgery back in October, so my workouts are still lighter and just to keep me moving and in shape.
Click to expand...
@Zorachus shoulder problems are definitely an issue. I tore mine in my 30s. I am very careful about going heavy. It is a situation where you may never be able to go heavy again.
 
Month 1 / Week 1

Wednesday 01-07-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 2 )
(next month add 5lbs)
30lb X 12
30lb X 12
30lb X 12
30lb X 12
30lb X 12

Dumbbell squat 47.5lbs x 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month = slow controlled movement)
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Dumbbell squat 47.5lbs x 10

T-Bar row 3 x 12
90lbs x 12
90lbs x 12
90lbs x 12

Dumbbell squat 47.5lbs x 10
 
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Zorachus said:
Hello, new to this forum, looking forward to this website and reading the logs and articles here. Thank you for having me.

I'm in my early 50s, father of 2, I had shoulder surgery back in October, so my workouts are still lighter and just to keep me moving and in shape.
Click to expand...
Welcome to the forum
 
Zorachus said:
Hello, new to this forum, looking forward to this website and reading the logs and articles here. Thank you for having me.

I'm in my early 50s, father of 2, I had shoulder surgery back in October, so my workouts are still lighter and just to keep me moving and in shape.
Click to expand...
It will be important to juggle that shoulder issue with how you train. You can absolutely get great results training light. I can guarantee you that. @Zorachus
 
Zorachus said:
Month 1 / Week 1

Monday 01-05-25

Bench Press = 1RM = 160lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 95lbs X 5
75% X 5 = 110lbs X 5
85% X 5+ = 120lbs X 5+ 95lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 12 reps @ 40%
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12

Dummbell Row - 4 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Dumbbell overhead triceps extension
25lbs x 15
25lbs x 15
25lbs x 15
Click to expand...
Man, you are definitely the best. @Zorachus keep up the good work on this training. I like how you mix up the dumbbell bench press and dumbbell rows.
 
Zorachus said:
Month 1 / Week 1

Wednesday 01-07-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 2 )
(next month add 5lbs)
30lb X 12
30lb X 12
30lb X 12
30lb X 12
30lb X 12

Dumbbell squat 47.5lbs x 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month = slow controlled movement)
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Dumbbell squat 47.5lbs x 10

T-Bar row 3 x 12
90lbs x 12
90lbs x 12
90lbs x 12

Dumbbell squat 47.5lbs x 10
Click to expand...
@Zorachus amazing job on this. I like how you're doing 60 pounds for 12 repetitions. That's really nice and the dumbbell squats look fantastic. along with the t-bar rows
 
Zorachus said:
Hello, new to this forum, looking forward to this website and reading the logs and articles here. Thank you for having me.

I'm in my early 50s, father of 2, I had shoulder surgery back in October, so my workouts are still lighter and just to keep me moving and in shape.
Click to expand...
What kind of shoulder surgery did you have? I’m looking at having a surgery on my shoulder this year sometime.
 
Month 1 / Week 1

Friday 01-09-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 65lbs X 5
75% X 5 = 75lbs X 5
85% X 5+ = 85lbs X 5+ 65lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
 
Zorachus said:
Month 1 / Week 1

Friday 01-09-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 65lbs X 5
75% X 5 = 75lbs X 5
85% X 5+ = 85lbs X 5+ 65lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
huge volume! you better be doing huge macros
 
Month 1 / Week 2

Monday 01-12-25

Bench Press = 1RM = 160lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Rest for 2 minutes

Week 2 = 5/3/1
70% X 3 = 100lbs X 3
80% X 3 = 115lbs X 3
90% X 3+ = 130lbs X 3+ 100lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 12 reps @ 40%
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12

Dummbell Row - 4 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Dumbbell overhead triceps extension
25lbs x 15
25lbs x 15
25lbs x 15
 
Zorachus said:
Month 1 / Week 2

Monday 01-12-25

Bench Press = 1RM = 160lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Rest for 2 minutes

Week 2 = 5/3/1
70% X 3 = 100lbs X 3
80% X 3 = 115lbs X 3
90% X 3+ = 130lbs X 3+ 100lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 12 reps @ 40%
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12

Dummbell Row - 4 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Dumbbell overhead triceps extension
25lbs x 15
25lbs x 15
25lbs x 15
Click to expand...
any training pics bro?
 
Month 1 / Week 2

Wednesday 01-14-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 2 )
(next month add 5lbs)
30lb X 12
30lb X 12
30lb X 12
30lb X 12
30lb X 12

Dumbbell squat 47.5lbs x 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month = slow controlled movement)
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Dumbbell squat 47.5lbs x 10

T-Bar row 3 x 12
90lbs x 12
90lbs x 12
90lbs x 12

Dumbbell squat 47.5lbs x 10
 
Month 1 / Week 2

Friday 01-16-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
70% X 3 = 70lbs X 3
80% X 3 = 80lbs X 3
90% X 3+ = 90lbs X 3+ 70lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
 
Zorachus said:
Month 1 / Week 2

Friday 01-16-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
70% X 3 = 70lbs X 3
80% X 3 = 80lbs X 3
90% X 3+ = 90lbs X 3+ 70lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
dips you can do a lot!
 
Month 1 / Week 3

Monday 01-19-25

Bench Press = 1RM = 160lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Rest for 2 minutes

Week 2 = 5/3/1
75% X 5 = 110lbs X 5
85% X 3 = 120lbs X 3
95% X 1+ = 135lbs X 1+ 110lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 12 reps @ 40%
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12
60lbs X 12

Dummbell Row - 4 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Dumbbell overhead triceps extension
25lbs x 15
25lbs x 15
25lbs x 15
 
Month 1 / Week 3

Wednesday 01-21-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 2 )
(next month add 5lbs)
30lb X 12
30lb X 12
30lb X 12
30lb X 12
30lb X 12

Dumbbell squat 47.5lbs x 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month = slow controlled movement)
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Dumbbell squat 47.5lbs x 10

T-Bar row 3 x 12
90lbs x 12
90lbs x 12
90lbs x 12

Dumbbell squat 47.5lbs x 10
 
Month 1 / Week 3

Friday 01-23-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 75lbs X 5
85% X 3 = 85lbs X 3
95% X 1+ = 95lbs X 1+ 75lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
 
Zorachus said:
Month 1

Thursday 01-22-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

47.5lb Squats X 12
Pushups X 14
Pullups X 7

Rest 2 minutes

47.5lb Squats X 12
Pushups X 14
Pullups X 7

Rest 2 minutes

47.5lb Squats X 12
Barbell curls 20lbs X 12
25lbs X 10
30lbs X 8 + 20lbs X 12
Click to expand...

Zorachus said:
Month 1 / Week 3

Friday 01-23-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 75lbs X 5
85% X 3 = 85lbs X 3
95% X 1+ = 95lbs X 1+ 75lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
volume is really high on dips thats what 120 reps?
 
Zorachus said:
Month 1 / Week 3

Friday 01-23-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 75lbs X 5
85% X 3 = 85lbs X 3
95% X 1+ = 95lbs X 1+ 75lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
@Zorachus nice job on the dips and you got to give yourself a lot of credit for doing 20 repetitions. That is no joke.
 
Zorachus said:
Month 1 / Week 3

Friday 01-23-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 75lbs X 5
85% X 3 = 85lbs X 3
95% X 1+ = 95lbs X 1+ 75lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
Bros, overall a very good training. I like that you're hitting the warm-ups and then you transitioning to the dips and dumbbell press. Hell yeah, that's good stuff! @Zorachus
 
Zorachus said:
Month 1 / Week 3

Friday 01-23-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 75lbs X 5
85% X 3 = 85lbs X 3
95% X 1+ = 95lbs X 1+ 75lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
Why singles on the press?
 
Zorachus said:
Month 1 / Week 3

Friday 01-23-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 75lbs X 5
85% X 3 = 85lbs X 3
95% X 1+ = 95lbs X 1+ 75lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
Good job on this. I like the training that you're putting together. @Zorachus dips are really good. I worked on my dips for years and never missed a dipping session on my push day.
 
Zorachus said:
Month 1 / Week 3

Friday 01-23-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 75lbs X 5
85% X 3 = 85lbs X 3
95% X 1+ = 95lbs X 1+ 75lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
@Zorachus keep up the good work on this man. I like the different training that you're doing. The chin-ups, the finish is a good ender to the workout. Next time try doing them first and see how many you can do.
 
Zorachus said:
Month 1 / Week 3

Friday 01-23-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 75lbs X 5
85% X 3 = 85lbs X 3
95% X 1+ = 95lbs X 1+ 75lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
Good job laying out the percentage on your lifting and then you lift out the correct amount. That's good that you have a good read on what percentage works for you. @Zorachus
 
Zorachus said:
Month 1 / Week 3

Friday 01-23-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 75lbs X 5
85% X 3 = 85lbs X 3
95% X 1+ = 95lbs X 1+ 75lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
@Zorachus very nice training session man! Love seeing dips. Most people looks over those now a days
 
Zorachus said:
Month 1 / Week 3

Friday 01-23-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
75% X 5 = 75lbs X 5
85% X 3 = 85lbs X 3
95% X 1+ = 95lbs X 1+ 75lbs X 5 immediately ( first set last )

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
@Zorachus Smashed those dips bro!
 
DELOAD week

Month 1 / Week 4 DELOAD

Monday 01-26-25

Bench Press = 1RM = 160lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Rest for 2 minutes

Week 2 = DELOAD 5 X 5 @ 60%
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
60lbs X 10
60lbs X 10
60lbs X 10
60lbs X 10


Dummbell Row - 3 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10


Dumbbell overhead triceps extension
25lbs x 15
25lbs x 15
 
Zorachus said:
DELOAD week

Month 1 / Week 4 DELOAD

Monday 01-26-25

Bench Press = 1RM = 160lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Rest for 2 minutes

Week 2 = DELOAD 5 X 5 @ 60%
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
60lbs X 10
60lbs X 10
60lbs X 10
60lbs X 10


Dummbell Row - 3 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10


Dumbbell overhead triceps extension
25lbs x 15
25lbs x 15
Click to expand...
@Zorachus training volume looks good.......
 
Month 1 / Week 4

Wednesday 01-28-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 2 )
(next month add 5lbs)
30lb X 12
30lb X 12
30lb X 12
30lb X 12
30lb X 12

Dumbbell squat 47.5lbs x 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month = slow controlled movement)
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Dumbbell squat 47.5lbs x 10

T-Bar row 3 x 12
90lbs x 12
90lbs x 12
90lbs x 12

Dumbbell squat 47.5lbs x 10
 
Zorachus said:
DELOAD week

Month 1 / Week 4 DELOAD

Monday 01-26-25

Bench Press = 1RM = 160lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Rest for 2 minutes

Week 2 = DELOAD 5 X 5 @ 60%
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5
60% X 5 = 85lbs X 5

Dumbbell Bench Press - 4 sets of 10 reps @ 40%
60lbs X 10
60lbs X 10
60lbs X 10
60lbs X 10


Dummbell Row - 3 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10


Dumbbell overhead triceps extension
25lbs x 15
25lbs x 15
Click to expand...

Zorachus said:
Month 1 / Week 4

Wednesday 01-28-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 2 )
(next month add 5lbs)
30lb X 12
30lb X 12
30lb X 12
30lb X 12
30lb X 12

Dumbbell squat 47.5lbs x 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month = slow controlled movement)
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Dumbbell squat 47.5lbs x 10

T-Bar row 3 x 12
90lbs x 12
90lbs x 12
90lbs x 12

Dumbbell squat 47.5lbs x 10
Click to expand...
throw up your food too
 
Month 1 / Week 4

DELOAD

Friday 01-30-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

5 sets @ 60%
60lbs x 5
60lbs x 5
60lbs x 5
60lbs x 5
60lbs x 5

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
 
Zorachus said:
Month 1 / Week 4

DELOAD

Friday 01-30-25

OH Press = 1RM = 110lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

5 sets @ 60%
60lbs x 5
60lbs x 5
60lbs x 5
60lbs x 5
60lbs x 5

Dips = 5 x 20 ( go up 2 reps next month )
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps
Dips X 20 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
volume is high 20reps!
 
Month 1 / Week 2

Monday 02-02-25

Bench Press = 1RM = 165lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 95lbs X 5
75% X 5 = 110lbs X 5
85% X 5+ = 125lbs X 5+ 95lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 10 reps @ 40%
60lbs X 10
60lbs X 10
60lbs X 10
60lbs X 10
60lbs X 10

Dummbell Row - 4 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Dumbbell overhead triceps extension
30lbs x 15
30lbs x 15
30lbs x 15
 
Zorachus said:
Month 2

Tuesday 02-03-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Barbell curls 25lbs X 12
30lbs X 10
35lbs X 8 + 25lbs X 12
Click to expand...
squat hot leg work bro
 
Zorachus said:
Month 2

Tuesday 02-03-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Barbell curls 25lbs X 12
30lbs X 10
35lbs X 8 + 25lbs X 12
Click to expand...
@Zorachus that's a great little workout you put together on this man, and hiking with the dogs is a great way for both you to get some exercise and it's fun.
 
Zorachus said:
Month 2

Tuesday 02-03-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Barbell curls 25lbs X 12
30lbs X 10
35lbs X 8 + 25lbs X 12
Click to expand...
Bros, this is a good one that you are putting together. I like the cardio and I like that you are doing resting in between and you posting that. A lot of people don't post their rest time. @Zorachus
 
Zorachus said:
Month 2

Tuesday 02-03-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Barbell curls 25lbs X 12
30lbs X 10
35lbs X 8 + 25lbs X 12
Click to expand...
Nice that you take your dog for a little bit of a hike. I was always thinking about adopting one. @Zorachus a nice job on the squats and push-ups and pull-ups. Those are good compound lifts.
 
Ulter said:
Nice that you take your dog for a little bit of a hike. I was always thinking about adopting one. @Zorachus a nice job on the squats and push-ups and pull-ups. Those are good compound lifts.
Click to expand...

Thank you :) We have dogs ( 2 Labradors a black Lab named Midnight and a yellow Lab named Milo, both rescues )

I have a dog for 3 reasons;

-Security to bark at noises and alert us of stuff
-Exercise; we walk them at least once a day, and in nicer weather twice a day, morning and evening
-Companionship and loyal friendship and big cuddle bugs :)
 
Month 2 / Week 1

Wednesday 02-04-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
35lb X 10
35lb X 10
35lb X 10
35lb X 10
35lb X 10

Dumbbell squat 50lbs x 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month = slow controlled movement)
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

Dumbbell squat 50lbs x 10

T-Bar row 3 x 12
92.5lbs x 12
92.5lbs x 12
92.5lbs x 12

Dumbbell squat 50lbs x 10
 
Zorachus said:
Month 2

Tuesday 02-03-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Barbell curls 25lbs X 12
30lbs X 10
35lbs X 8 + 25lbs X 12
Click to expand...
@Zorachus the squats, push-ups, and pull-ups all look fantastic and I like that you're resting in between your sets. That is a good option.
 
Zorachus said:
Month 2

Tuesday 02-03-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Barbell curls 25lbs X 12
30lbs X 10
35lbs X 8 + 25lbs X 12
Click to expand...
That's cool, that's your two-minute rest in between sets. That gives your body a chance to recover a little bit but not too much time where you can still push your body. @Zorachus
 
Zorachus said:
Thank you :) We have dogs ( 2 Labradors a black Lab named Midnight and a yellow Lab named Milo, both rescues )

I have a dog for 3 reasons;

-Security to bark at noises and alert us of stuff
-Exercise; we walk them at least once a day, and in nicer weather twice a day, morning and evening
-Companionship and loyal friendship and big cuddle bugs :)
Click to expand...
Yeah we used to have one. My daughter made me get one back in the day. She wanted a dog
 
Month 2 / Week 1

Friday 02-07-26

OH Press = 1RM = 115lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 70lbs X 5
75% X 5 = 80lbs X 5
85% X 5+ = 90lbs X 5+ 70lbs X 5 immediately ( first set last )

Dips = 5 x 22 ( go up 2 reps next month )
Dips X 22 reps
Dips X 22 reps
Dips X 22 reps
Dips X 22 reps
Dips X 22 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
 
Zorachus said:
Month 2

Tuesday 02-03-26

CARDIO

Hike with the dogs = 40 minutes
30lb backpack (up weight 5lbs next month)

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Pushups X 15
Pullups X 7

Rest 2 minutes

50lb Squats X 12
Barbell curls 25lbs X 12
30lbs X 10
35lbs X 8 + 25lbs X 12
Click to expand...
@Zorachus way to get a damn good training day in!
 
Zorachus said:
Month 2 / Week 1

Friday 02-07-26

OH Press = 1RM = 115lbs

WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
65% X 5 = 70lbs X 5
75% X 5 = 80lbs X 5
85% X 5+ = 90lbs X 5+ 70lbs X 5 immediately ( first set last )

Dips = 5 x 22 ( go up 2 reps next month )
Dips X 22 reps
Dips X 22 reps
Dips X 22 reps
Dips X 22 reps
Dips X 22 reps

Dumbbell Press = 4 X 15 @ 40%
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

Chin-ups = 1 X 7 ( increase 1 rep each cycle )
7 reps
Click to expand...
@Zorachus Great work bro.....
 
Month 1 / Week 2

Monday 02-09-25

Bench Press = 1RM = 165lbs

WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Rest for 2 minutes

Week 1 = 5/3/1
70% X 3 = 105lbs X 3
80% X 3 = 120lbs X 3
90% X 3+ = 135lbs X 3+ 105lbs X 5 immediately ( first set last )

Dumbbell Bench Press - 5 sets of 10 reps @ 40%
60lbs X 10
60lbs X 10
60lbs X 10
60lbs X 10
60lbs X 10

Dummbell Row - 4 sets X 10 reps
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Dumbbell overhead triceps extension
30lbs x 15
30lbs x 15
30lbs x 15
 
Month 2 / Week 2

Wednesday 02-11-26

Walk the Labs at the park for 30minutes

Meadow Row - 5 sets of 10 reps; ( up weight month 4 )
(next month add 5lbs)
35lb X 10
35lb X 10
35lb X 10
35lb X 10
35lb X 10

Dumbbell squat 50lbs x 10

Bent over Barbbell Rows = 4 X 10 (Up weight next month = slow controlled movement)
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

Dumbbell squat 50lbs x 10

T-Bar row 3 x 12
92.5lbs x 12
92.5lbs x 12
92.5lbs x 12

Dumbbell squat 50lbs x 10
 
Thank you to all of you for the kind words of encouragement and positive comments.

I also post on another misc. forum, and they reply with stuff like stop being a weak bitch or add some real weight to your sets. Ugh, I'm in my 50s and had some big shoulder surgery several months ago, I started light since then for a reason, and taking it slow, ramping up the weight little by little each month.
 
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