Approved Log 50 year old - Training Nutrition Log

[Zorachus]

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.

 

[Zorachus]

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

 

[the_alcatraz]

welcome bro
add pics of you with your face blurred out

 

[Zorachus]

welcome bro
add pics of you with your face blurred out

p

 

[the_alcatraz]

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.

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

p

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]

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

 

[the_alcatraz]

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

got your squat push ups damn how man set u do?

 

[stevesmi]

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.

@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.

 

[Zorachus]

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

 

[SteveMobsterG]

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.

Welcome to the forum

 

[ROIDDERS]

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.

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

 

[2Thick]

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

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.

 

[Ulter]

p

You're looking good in this picture, nice and lean. And we can tell the muscles are starting to grow. Keep up the good work. @Zorachus

 

[ceo]

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

@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]

Month 1

Thursday 01-08-26

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

 

[ballin2504]

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.

What kind of shoulder surgery did you have? I’m looking at having a surgery on my shoulder this year sometime.

 

[Zorachus]

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

 

[MUSTANG_18]

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

huge volume! you better be doing huge macros

 

[Zorachus]

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

 

[the_alcatraz]

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

any training pics bro?

 

[Zorachus]

Month 1

Tuesday 01-13-26

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