"Old" New Guy's Routine

[MONSTAFACE]

[cavman]

Had a busy weekend, just got around to checking this thread. Thanks for the info. I think I'll try to get the abs in after a workout a couple of times a week.

[cavman]

My goals are to get as big and strong as I can, at my age, "51" ,without hurting myself. Pretty much sculpt my body to look as good as it can.

[Ross86]

Your workout looks good overall. I wouldn't bother with the flies on chest day. They're one of those exercises that don't do anything but possibly injure you. It's a great way to stretch, but you have to have stretching in mind when you do that if that's your goal.

You might also want to increase the rep range on your calve raises. Unless you have been having good results already. Calves are one of the odd muscles that respond better to a higher range (15-20).

Post your diet too, if you don't mind. That's what will dictate your gains. Lookin good so far

[cavman]

I work 11PM to 7:30AM.
4-5 cups of coffee during the night
3AM bowl of soup or a sandwich.
5AM protien bar or some kind of snack or fruit.
7AM Protien shake and 5g creatine w/juice or in the shake.
8-9:30AM workout.
10AM Protien shake and 5g creatine w/juice.
10:30 Leftovers-Poultry or meat with pasta or potato and veggies.
11:30AM-4PM Sleep
4PM-7PM Dinner w/ the wife, something like the 10:30 deal. Low fat pudding or yogurt for desert.
7-10PM Sleep

[cavman]

I'm going to take your advice, Ross86, and drop the flies. It really sucks to get hurt and not be able to do part or all of your routines. I used to follow Max-OT Routines, warm-ups and all. They emphasize compound movements to get the most out of your time in the gym. Think I'm going to get back to that. Never stuck with it before but I think I am finally starting to make working out part of my daily routine.

[widdoes2504]

Heavy compound movements will give you the most results for your time. Good luck on meeting your goals and stay healthy.

[iron_worker]

Deads, squats, bench, M Press and maybe some rows. Thats where its at.

[cavman]

I don't do dead lifts any more. Quite a while ago, like last year or even earlier, on the 3rd set, 3rd rep, my back popped. I was upping the weight this day and probably was'nt ready, but I got 5 or 6 reps on the first 2 sets. My form seemed good. I could'nt workout for a couple months or more. It feels fine now, guess I should start doing them again. I just feel like I would never go as heavy as I should because of fear of it happening again. Would never really go to failure on sets in other words. I've been doing Lumbar Extensions or Goodmornings for the lower back instead. You can tell that they definetly don't replace Deadlifts. Guess I'll go light and increase slow until I get a feel of what I'm capable of.
I do Squats, Bench, M. Press, and Bent Over Rows. These are the
1st exercises I do on their relative body part and the ones I use to warm up for that body part.
Thanks to all for their input, this interaction makes working out more fun

[iron_worker]

Deads is a problem that way for me too. I really have to watch my form and know when to quit otherwise its pretty easy to hurt myself. Make sure you have a very tight natural arch in your back the entire time.