The Natural

Discussion in 'Training Logs' started by The Natural, Sep 11, 2019.

  1. The Natural

    The Natural

    Messages:
    7
    Likes Received:
    7
    Brief description: male, 54 from Norway. Have trained on and off since I was 14-15, really regret not being consistent. Could make up excuses for it, but no point now. 178 cm and 85 kg.

    Not training and seeing muscles shrink is not fun and no option for me, so have now been at it regularly since January 2nd. I suddenly had a back prolapse in 2015 and felt it ever since, but training with weights really helps and it's not such a big issue anymore. Must be careful with the selection of exercises though. Aside from that I am painfree which is wonderful because I had pain in my delts for many years until a chiropractor in Crimea fixed it, like 7 years ago.

    Now I train 3-4 times a week and it's wonderful. I make consistent strength gains, still increase reps or weight on every session which is such an inspiration. Size also slowly increase, 2 cm. on upper arm since January. Stepped it up a notch recently with a clean diet and no alcohol for the past 50 days :-) I set myself short-term goals based on what I've done before. I've keep my training diaries since 1985 to compare with where I'm at now.

    3-way split. Will occasionally write down here, when there's some new improvements, but not every workout as that's too tedious.

    7. september:

    1. Full squat: 45 kg. x8 (first and real careful because of my back prolapse)
    2. Thigh Extensions: 27,5 kg. x 12,11,10,9
    3. Leg Curls: 17,5 kg. x 12,11,10,9
    4. Toe Raises in Machine: 127,5 kg. x 20,20,20,20,20,20
    5. Front Pulldowns: 40 kg. x 14,13,12,11
    6. Cable Rows: 55 kg. x 11,10,9,8
    7. Barbell Wrist Curls: 37,5 kg. x 12,10,7

    9. september:

    1. Lying Rotator Cuff: 2 kg. x 25,25
    2. On Bench Rotator Cuff: 2 kg. x 12,12
    3. Barbell Bench Press: 85 kg. x 6,5,4
    4. Barbell Bench Press: 65 kg. x 12,11,10
    5. Dumbell Side Laterals: 10 kg. x 12,11,10,9
    6. Bent over Dumbell Side Laterals: 7,5 kg. x 14,13,12,11

    11. september:

    1. Lying Barbell Curl & Press: 46 kg. x 8,7,6,6
    2. Triceps Pushdowns: 30 kg. x 10,9,8,7
    3. Incline Dumbell Curls:
    25 kg. x 4, 22,5 kg. x 6, 20 kg. x 8,7, 17,5 kg. x 10,9, 15 kg. x 12,11, 12,5 kg. x 14,13
     
    BustaNutt, Simon and huntingground like this.


  2. The Natural

    The Natural

    Messages:
    7
    Likes Received:
    7
    I did the workout with legs on Monday. Just did a slight change in going from one to three sets of squats with 47,5 kg. And on the Toe Raises in Machine exercise I stuck with about the same weight, but instead of doing 20 reps rapidly I did 12 reps slowly. The effects of this slight change was anything but slight as I had some intense DOMS in both thighs and calves, which I haven't had for months. I take that as a good sign.

    Otherwise, still some small improvements on some exercises, a little more weight here and a rep more there. When I feel I reach a sticking point I will start using creatine and ribose. I've had positive effects of creatine years ago, so I expect the same will hold true now.
    I did the triceps & biceps workout today and it's still wonderful. Triceps no problem, but I've always struggled and got virtually no pump when working biceps. The workout I'm doing now however, with 10 sets of Incline Dumbell Curls is working very well and gives me a good pump, so I will stick with that. Same weights as last time there, a little increases on the triceps exercises.

    Eating is a chore for me, but I've gone from 3 to 4 meals per day. Eating 12 eggs per day and supplementing with whey protein. Bodyweight of 84 kg. in the morning. I'm not defined by any means but not too fat either. Upper arm up to 42 cm cold and 43 cm pumped. Have included a few sets of forearm work as they didn't respond like in the past not needing direct work. Added 1/2 cm. but would like to see another 1 1/2 cm sometime down the line.

    Every autumn I go for a routine medical check and have blood tests done. Will do that soon. Important to watch the PSA levels (prostate) at my age, but also vitamin/mineral status and some others they check for. I have previously been a bit low in B12 (not a meat lover), possibly folate and vitamin D, so I take supplements for these.
     
    BustaNutt likes this.
  3. Mr mac

    Mr mac TM Health & Safety officer Top Contributor

    Messages:
    5,080
    Likes Received:
    6,084
    Training Log:
    Click Here
    Hi welcome
     
    The Natural likes this.
  4. BustaNutt

    BustaNutt Mr NUTTivator Full Member

    Messages:
    187
    Likes Received:
    215
    Nice.
     
    The Natural likes this.
  5. The Natural

    The Natural

    Messages:
    7
    Likes Received:
    7
    My workouts are going quite well and progress in every workout.
    From yesterdays workout, November 29:

    1. Lying Rotator Cuff: 2 kg. x 25,25
    2. On Bench Rotator Cuff: 2 kg. x 12,12
    3. Barbell Bench Press: 95 kg. x 6,5,4
    4. Barbell Bench Press: 75 kg. x 10,9,8
    5. Dumbell Side Laterals: 12,5 kg. x 10,9,8,7
    6. Bent over Dumbell Side Laterals: 12,5 kg. x 10,9,8,8
     
  6. The Natural

    The Natural

    Messages:
    7
    Likes Received:
    7
    I have been training regularly since first of January, except for 4 weeks off during the summer vacation.
    My goal is to match my former best and then to exceed that. I have selected a couple og exercises and noted my former best and on the incline dumbell curls I'm about as strong as ever.
    On the barbell bench press I still have a way to go to match myself when I was 36. However with thighs I'm way off. I was never very strong in the squats, but because of my back prolapse I won't go very heavy, but increase slowly and well within my capacity and keeping the form. Always preferred full squats. I do a couple of sets as it's a very effective exercise and every progress there too is something that makes me happy.

    I also want to look as good as possible (who doesn't?). I am now very close to a measurement of 43 cm (17") cold, upper arms. When I started this training year my arms had atrofied to just 39,5 cm which is a big difference. Short term goal get them up to 43 cm cold and then shoot for additional 1/2 cm's. Forearm is 34 cm cold and I have a way to go to my former 35,5 cm.
    Delts have always been a weak point, but I feel some improvements now as I only do lateral raises. No presses as that would be too much as I do heavy bench presses that tax delts as well.