Starting over @ 37

[wolfydude407]

Hi Folks,

I'm 37, 5'10" @ 200lbs.

Was in a good groove 5yrs ago in regards to weight training, but moved and had a few life disruptions. I have tried to start training again only to end up skipping a day here and there...which turns into a full week. No good.

I have slightly above average genetics and if I can maintain a routine I'd get in decent shape for my age and no steroids.

I decided I had stuck to a vanilla 3 day split too long as was board of it.

I am looking for a decent board to post my logs and shoot the bull about training. Hope this board is it!

My goal is fairly realistic and simple- to get back into decent shape. Instead of a pudgy 200lbs, I want to be as strong as I can be at 190lbs. All around strength and cardio fitness is what i will focus on- not mass.

My fav exercise is the deadlift. However, I have always done poorly at benching. I will switch to DB's for benching.

Here's what I will do the next month (at least):

day 1 - legs

1. squat 3 sets of 6-10 reps
2. split squat or lunge 3 x 6-10
3. stiff-legged deadlift 3 x 8-10
4. calf raise 3 x 6-10
5. back hyperextensions 3 x 8-10

day 2 - chest, triceps, abs

1. bench or dumbbell press 3 x 6-10
2. dips or assisted dips (if you can) 3 x 6-10
3. incline bench or dumbbell press
4. 3 x 6-10 lying triceps press 2 x 8-10
5. ab crunches or swissball crunches 3 x 8-10

day 3 - back, biceps

1. deadlift 3 x 6-10
2. pullups OR lat pulldowns
3. row of choice 3 x 8-10
4. biceps curl 2 x 6-10
5. back hyperextension 3 x 8-10

day 4 - shoulders, lower back

1. standing shoulder press or one-hand side press 3 x 6-10
2. power shrugs 3 x 6-10
3. lateral raises 2 x 8-10
4. ab crunches or swissball crunches 3 x 8-10

I will throw in some cardio as well on my off days.

My diet is pretty good.

Breakfast- I have some oatmeal on days I train, cottage cheese on days off, a bananna and protein shake.

MetRx protein bar (the half sized ones) mid morning

Lunch - Salad w/ spinach and a boneless/skinless chicken breast cut up with a few tablespoons of dressing.

Mid afternoon - another protein bar.

Train after work around 6PM

After workout I have some water with a scoop of Twinlabs UltaFuel and Optimum Nutrition protein powder.

Dinner: Honestly, I am lazy and have a HealthyChoice frozen dinner.

Before bed I have a cup on 2% milk, 2 scoops protein powder, and a heaping tablesppon of Fiber powder.

I've been lacking EFA's and may pick up some Udos Choice oil. I'll probably start to eat fish once a week as well.

I have a cheat day once a week. Target calories is appx 2200/day

Really, I just have to go to the gym after work even if it IS pissing rain and I'm tired.

Hope to get some cyber moral support here. Satrting new routine tomorrow and I believe I can get 'newbie gains' as I've not consistently worked out for a very long time.

Any comments/suggestions on routine or diet are appreciated.

Regards,

Dean

 

[keasbey]

welcome to the boards. i look forward to reading about how your success is going.. you might wanna swap out the 2nd protein bar with like some nuts or so because those bars are easy but really the stats on them arent amazing. are you aiming for this 190 over a certain time or for the rest of your life if possible? eitherway keep us updated.

on a side note theres a guy who goes to my gym whos 52 and is still lifting pretty heavy, he has arthritis in his knee so he cant do leg exercises besides getting on a bike but man at 52 hes in crazy shape and looks way younger then he actually is.. def. a motivator to keep lifting at older ages

 

[captainahole]

YOur still young. I started over at 47 and haven't looked back. Train heavy and eat well you'll be blown away by how quick your progress will be. YOu have a major advantage over a teen or early twenties. You have more patience and usually deeper pockets to help pay for the supplements you need to succeed.
Best of luck.

 

[6FULLMETALTRUCKIE9]

don't feel so bad Bro I just hit 39 and been trying to get back into the gym . It's been a ruff road but just look in the mirror and think about all that young tail out there looking for a man among men to break them in the right way LOL . Besides it becomes fun when your in the gym and other stop and look at you with that air of "wow I wish I could be like him". And think of it this way you have a leg up on all the newbies that will pretty much look at you like a God for advise and help from time to time depending on where you train. But the best part is when muscle memory kicks-in your going to be throwing around DB's like feathers Bro. Good luck and keep us posted on your gains.

 

[SaiBoT]

Everything looks fine, diet, routines, etc now... get your ass back in the gym and keep us updated about your progress! Good luck bro

 

[wolfydude407]

Thanks for the words of encouragement, guys. I'll be consistent this time. Picked up some Udos Choice and casein protein for night shakes.

For sure, as I make progress it's easier to stick with it. I was doing good a month ago at 195 on my way to getting an OK base then start to hit it hard:

Savannah and Tybee Island Georgia USA 7/19/2008

I'm the dude in the first 4 pics up top.

If I can get lean then I can hover around 200lbs. I just have many $1000's in fairly new business clothes that is well fitted to me.

I had testicular cancer when I was 22 so I know how fragile yet strong the body is. I've been as low at 155lbs and as fat as 240lbs. I just want to fit OK in 34 inch pants and a well fitted 44 suit.

When Fay came here it threw me off- gym clothes then crazy rain. Looks like Hannah will dump some rain on us too. As long as it's just rain and the gym is open I'll get there.

Starting tomorrow for sure. Will feel nice.

Regards,

Dean

 

[SaiBoT]

It is good to know someone who managed to beat cancer! Congrats.
By the way you look good on the pics, judging by those you will be in shape in no time at all.
Good luck

 

[wolfydude407]

Thanks. Used to live on Long Island NY. Can't wait for the weather here to be in the 70's like you guys have it.

I definitely want to focus on my arms and shoulders. I never have really, as I was more into a power lifter routine going for 1RM strength.

As I get back in shape I'll tweak the routine as needed.

 

[Blane]

Thanks. Used to live on Long Island NY. Can't wait for the weather here to be in the 70's like you guys have it.

I definitely want to focus on my arms and shoulders. I never have really, as I was more into a power lifter routine going for 1RM strength.

As I get back in shape I'll tweak the routine as needed.

Just tarted up again at 40...been back at it for 3 months now.

I dl'd yesterday. 3 sets 0f 5 reps 320lbs. no bouncing.

Your workout schedule looks good. i have one observtion. shrugs the day after dl day? my traps are usually hit real hard on dl day. my dl day is as fllows. 3sets 5 reps dl, and then bi's. i do shoulders the day after as well. but my traps are hit on dl day.

Congrats on beating cancer. a buddy of mine from long island had it when he was young also.

you never owned a martial arts dojo. did you?

 

[Black Boxster]

Never too old to start training again. I just started again after more than 10 yrs away after an injury, and I'm 44.

Schedule and diet look good,..make sure you add cardio...don't just think, " I'll through some cardio in" I do cardio, plus throw in some yoga for stretching and flexiblilty. Good luck and stay motivated!!!