Can I get some input on my workout plan, fellas?
45 years old. On TRT for 1 year. No cycles. TRT put 15 lbs in me in a few months.
5'9", 200 lbs (was 185 last year), 17" arms (okay...16 without a pump), 35" waist, probably 18% BF (can see top abs sometimes). Been lifting for over 30 years. Got my first bench and Olympic bar at 10. I focused on legs throughout early years. 405 squat for reps at 16, best 40 yard in my school, standing long jump 8'8". I had no arms until my 30s. So, I focus more on my upper body right now.
My goals are health and aesthetics. Strength would be great, but I mostly want my wife to drool over me. I can carry a grown man down a flight of stairs in bunker gear, so I'm strong enough for an old guy to do my job, but I'm no beast.
I take creatine, TRT (TT at 800 right now, fT over top of range), Adex, vitamins, 2 scoops whey per day. 5 eggs/ egg whites with spinach and lean ham for breakfast. Protein shake with skim milk twice a day for snacks. Lunch is usually a chicken wrap or chicken salad. Dinner is usually fish or chicken with green beans or broccoli. I eat out (cheat) a couple days a week too. Usually cheeseburgers and Tex mex. Drink a little whisky most nights before bed. Bad habit. No sugary sweets or pop.
I have done dozens of routines over the years. I grew up reading BB mags in the 80s and using those routines. At this point, my workout is simply what I enjoy doing. I got lost with all of the different fads and just started doing what I want. It's probably time for a change. Feel free to rip me a new one. I'm basically an idiot who like to injure himself for fun, so I deserve it.
Work everything 7 times per months. Almost twice per week.
Day 1: upper body (1.5 hours, see below)
Day 2: cardio (run 1.5-2 miles)
Day 3: legs/sprint
Repeat.
I do all my upper body in the same day because I enjoy it and it's easy to remember what I'm doing.
I try to work antagonistic sets (kind of). I feel like it saves time and I get a better pump.
Upper body routine:
6 sets: Pull ups (6 reps bodyweight x 4, 4 reps with 25 lbs x2); DB overhead press (pair of 55s, 6 sets of 10-12)
5 sets: DB Bench (8-12 reps with 100s) and bent over row (75-90 lb x 8-12)
3 sets: 35 lb x 8-12 standing hammer curls; 25 lb x 12-15 delt fly.
5 sets: concentration curls 35-45 lbs x 6-12; 30 push-ups (wide, normal, diamond).
Incline press and bench fly both tear up my shoulders, so they are no longer in my program.
What should I change?
45 years old. On TRT for 1 year. No cycles. TRT put 15 lbs in me in a few months.
5'9", 200 lbs (was 185 last year), 17" arms (okay...16 without a pump), 35" waist, probably 18% BF (can see top abs sometimes). Been lifting for over 30 years. Got my first bench and Olympic bar at 10. I focused on legs throughout early years. 405 squat for reps at 16, best 40 yard in my school, standing long jump 8'8". I had no arms until my 30s. So, I focus more on my upper body right now.
My goals are health and aesthetics. Strength would be great, but I mostly want my wife to drool over me. I can carry a grown man down a flight of stairs in bunker gear, so I'm strong enough for an old guy to do my job, but I'm no beast.
I take creatine, TRT (TT at 800 right now, fT over top of range), Adex, vitamins, 2 scoops whey per day. 5 eggs/ egg whites with spinach and lean ham for breakfast. Protein shake with skim milk twice a day for snacks. Lunch is usually a chicken wrap or chicken salad. Dinner is usually fish or chicken with green beans or broccoli. I eat out (cheat) a couple days a week too. Usually cheeseburgers and Tex mex. Drink a little whisky most nights before bed. Bad habit. No sugary sweets or pop.
I have done dozens of routines over the years. I grew up reading BB mags in the 80s and using those routines. At this point, my workout is simply what I enjoy doing. I got lost with all of the different fads and just started doing what I want. It's probably time for a change. Feel free to rip me a new one. I'm basically an idiot who like to injure himself for fun, so I deserve it.
Work everything 7 times per months. Almost twice per week.
Day 1: upper body (1.5 hours, see below)
Day 2: cardio (run 1.5-2 miles)
Day 3: legs/sprint
Repeat.
I do all my upper body in the same day because I enjoy it and it's easy to remember what I'm doing.
I try to work antagonistic sets (kind of). I feel like it saves time and I get a better pump.
Upper body routine:
6 sets: Pull ups (6 reps bodyweight x 4, 4 reps with 25 lbs x2); DB overhead press (pair of 55s, 6 sets of 10-12)
5 sets: DB Bench (8-12 reps with 100s) and bent over row (75-90 lb x 8-12)
3 sets: 35 lb x 8-12 standing hammer curls; 25 lb x 12-15 delt fly.
5 sets: concentration curls 35-45 lbs x 6-12; 30 push-ups (wide, normal, diamond).
Incline press and bench fly both tear up my shoulders, so they are no longer in my program.
What should I change?
