29 Aug 2015 - Back, triceps, abs

This morning I performed the following for three sets

Front pulldowns

Barbell rows

Incline dumbbell rows

Low rope cable rows

Back pulldowns 

Rear raise machine

Push downs

Bent over cable extensions

Dip machine

Triceps extension machine

One arm dumbbell extensions

Hanging leg raises 

Decline sit-ups 

Lying leg raises 

27 Aug 2015 Workout- Shoulders, arms

This morning I performed the following workout

Shoulder presses 4 sets

Side raises 3 sets

Incline rear raises 3 sets 

Push downs 4 sets 

Overhead cable extensions 3 sets

Dip machine 3 sets

DB curls 3 sets 

Machine curls 3 sets

Concentration curls 3 sets 

  

24 August Workout-chest, abs

This morning I performed chest and ab workout. 

Incline press machine 4 sets

Flye machine 4 sets

Upright press machine 2 sets 

Pec dec machine 4 sets

Crunches 4x20

Leg raises 3x20 

23 August Workout

Today I trained back and delta

All exercises was performed for three sets. 

Face-ins

Upper row machine

Cable low rows

Stiff arm pulldowns 

Machine rows

Back pulldowns

Side raise machine 

Reverse fly machine

Dumbbell side raises

Cable side raises

Shoulder presses

Front raise 

One arm felt press machine 

Lower back machine

Cable crunches

Bench knee-ins 

22 August Workout - Arms

This morning I focused on arms. 

Rope pushdowns 5 sets

Dips 3 sets

Dips reverse grip 3 sets 

Tricep extension machine 3 sets

Kickbacks 3 sets

Incline db curls 3 sets

Cable curls 3 sets

Curl machine 3 sets

Concentration curls 3 sets

After the workout I performed some abs exercise. 

Shoulders, triceps, calves, and abs

This morning I performed the following exercises for three sets each:

Dumbbell shoulder press

Upright rows

Dumbbell side raises

Reverse flye machine

Machine dips

Machine tricep extensions

V-bar push downs 

Standing calf raises 

Seated calf raises

Machine crunches

In the future I should start maintaining a log to track progress. 

18 August 2015 - Chest, arms, and abs

Went to the gym at 500 am. This was a short but intense workout. Very good workout. 

Incline hammer press 4 sets

Flye machine 2 sets

Bent over tricep extensions 3 sets

Dip machine 3 sets 

One arm extensions 2 sets

Machine preacher curls 4 sets

Concentration sets 2 sets

Rope curls 1 set

Bench knee-ins 3 sets

Decline sit-ups 2 sets

Hyper extensions 1 set

16 August 2015 - Upper body workout

This morning I had a good upper body workout. I trained pretty light performing three sets of 10 reps for each exercise. Rest was under one minute. 

Back pulldowns

Front pulldowns

Stiff arm dumbbell kickbacks

Low cable rows with rope

Reverse flye machine 

Cable cross-overs

Pec dec flyes

Upper chest press

Upright flye machine

Dumbbell presses

Side cable raises 2 sets

Side raise machine 2 sets

Shoulder press machine one arm 2 sets

Cable curls

One arm machine curls

Cable pushdows/bent over tricep extensions with rope

Reverse pushdowns

Ball crunches

This workout lasts a little over one hour. I am still weak from my sinus infection but slowly getting better. 

15 August 2015 Workout Arms

Despite fighting a sinus infection this morning I managed to get to the gym to train arms. Below is the workout I did.

Close grip bench press smith machine 3 sets

Dip machine 3 sets

Bent over cable extension (rope) 3 sets

Push down 3 sets

One arm machine curls 3 sets

Incline dumbbell curls 3 sets

Machine preacher curls 3 sets

This was an easy workout. I maintained rest periods under one minute. Total amount of training was 40 minutes. Felt sluggish due to illness. Hopefully tommorow I am able to train upper body. 

13 Aug 2015 Workout – chest, shoulders, triceps, abs

This morning I performed a chest, shoulder, and triceps workout I used in the early 90's

Incline chest press machine 20/8/8

Hammer strength dip machine 3 x12-15
Incline dumbbell flyes 3 x 12
Cable cross overs 3 x 20
Dumbbell pullovers 3 x 10
Machine Press 4 x 12
Upright Rows 3 x 12-15
Side raise machine 3 x 15
Rear dumbbell laterals facing down on incline bench 3 x 12
Triceps pushdowns 4 x 20-12
Cable French press 4 x 15-10
Dumbbell kickbacks facing down on incline bench 3 x 12
Bench knee-ins 3 x 15
Cable crunches 3 x 15
Lying leg raises 3 x 15

Rest between sets was short. Workout lasted under 1.5 hours.

11 Aug 2015 Workout - Arms, Shoulders, and lower abs

I decided not to train last night due to being exhausted and allergies. I went to bed early. Despite cobwebs in my head I was able to make it to the gym early before going to work. I decided to bomb my arms first before my shoulders. Below is this morning's workout.

Triceps extension machine 5 x 10
Machine dips 3 x 15
Overhead triceps cable extensions 4 x 10
Triceps pushdowns 4 x 10
Machine curls 5 x 15-10
Preacher machine curls 4 x 10
Overhead machine curls 3 x 10
Overhead cable curls (behind head) on pulldown machine 3 x 10
Seated side raises machines 4 x 10
Dumbbell upright rows 3 x 8-10
Machine Shoulder Presses 4 x 10
Front dumbbell raises 3 x 8-10
Rear pec-dec machine 3 x 10
Lying leg raises 3 x 15
Bench knee-ins 2 x 15

Rest between sets was maintained at 40 seconds or less. Despite feeling below 100% I enjoyed this workout, it was fast and it hit the muscle from all angles.

8 Aug 2015 Workout - Back and Biceps

This afternoon I trained back and biceps. Below is the workout I performed:

Front pulldowns 20/9/5
Dumbbell pullovers 3 x 12
Stiff-arm pulldowns with rope 20/9/5
Cable rows with rope attachment 3 x 12
Barbell rows 4 x 10
Hammer dumbbell curls 20/8/5
Incline curls 3 x 8
Overhead cable curls on pulldown machine  2 x 9

This workout was completed under one hour, this is due to keeping rest between sets under one minute (mostly 35 seconds).

7 Aug 2015 Workout – Chest, Shoulders, Triceps, and Abs

It is rare that I train at night; I usually train early morning 5 am on the weekdays prior to going to work. On weekends I strive to hit the gym at 7 am. Last night I went to the gym at 8 pm, good thing is a Friday night thus I don’t have to wakeup early in the morning. Below is the workout I performed:

Upright chest press machine 20/9/6
Flyes on a low incline 20/9/6
Pec-deck machine 2 x 8
Shoulder press machine 20/9/6
Cable side raises 2 x 8
Side raise machine 2 x 8 (strong contraction on top of movement)
Hammer strength dips 20/9/6
Bent-over cable push-outs 3 x 8
One arm dumbbell kickbacks 20/9/8

After this workout I decided to perform some additional training. Below are the rest of the exercises I performed:

Seated calf raises 4 x 10
Standing calf raises 3 x 12
Hyperextensions 4 x 10
Cable crunches 3 sets
Incline leg raises 3 sets
Bench knee-ins 3 sets

After the weight training session I walked on the treadmill for 20 minutes. Overall workout was well with the exception of elbow pain due to a bone spur in my left elbow. As for the upright press machine I may be performing sets with higher reps so my elbow does not hurt as much.

Welcome

The purpose of this blog is to record my workouts and to provide inspiration for those inspiring bodybuilders who are over 50 years old. I use the term “bodybuilder “ as a person who seeks to attain muscular development to improve their quality of life. I first started working out when I was 15 years old when I happen to look at a Muscle and Power magazine in 1977. This was also the same time Pumping Iron came out. In the future I will post my experiences in the wonderful journey.  My goal is to impress you the reader you can build an inspiring physique after 50. It is never too late!