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Old Timer Strong
One of the things I have noticed as an Old Timer is that gains just don't come like they did 43 years ago when I first hit the iron. 2020 was probably the toughest year for maintaining. In fact, I didn't maintain. Perhaps it was due to the COVID shut down of my gym and the three months trying to secure iron to build out my own gym, but I saw a substantial decrease in strength this year. A year ago, I was repping 225 on the bench for 17 to 18 reps. Today I do good to get 8 reps with 225 (a far cry from college days when I could do 27 reps).
But the home gym is now fully functional with everything I need to get back in shape. Spent the summer just getting my mind acclimated to home workouts, but now I can't imagine ever going back to the gym. I can listen to my own music which is usually epic soundtracks by composer Hans Zimmer. I can easily get in two a days if I want to without the travel time and the best part is my wife is now lifting.
What used to be a sure thing in my 20s, 30s and even 40s no longer gives the same results, but after keeping meticulous records with the FITLIST app for the past two months, I have finally landed on a plan that is working. It is based on 300 total reps per workout. The goal is to complete the routine in under 60 minutes. Iron days on Sunday, Tuesday, Thursday, and Saturday with brief HITT routines on the Airbike Monday, Wednesday and Friday. The HITT is Tabata format with no more than 10 sprints of 20 seconds with 40 seconds of slow pace for total of 10 minutes.
The Iron workout is based on an A Week and a B Week. As follows:
But the home gym is now fully functional with everything I need to get back in shape. Spent the summer just getting my mind acclimated to home workouts, but now I can't imagine ever going back to the gym. I can listen to my own music which is usually epic soundtracks by composer Hans Zimmer. I can easily get in two a days if I want to without the travel time and the best part is my wife is now lifting.
What used to be a sure thing in my 20s, 30s and even 40s no longer gives the same results, but after keeping meticulous records with the FITLIST app for the past two months, I have finally landed on a plan that is working. It is based on 300 total reps per workout. The goal is to complete the routine in under 60 minutes. Iron days on Sunday, Tuesday, Thursday, and Saturday with brief HITT routines on the Airbike Monday, Wednesday and Friday. The HITT is Tabata format with no more than 10 sprints of 20 seconds with 40 seconds of slow pace for total of 10 minutes.
The Iron workout is based on an A Week and a B Week. As follows:
A WEEK
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A Week Sunday is Chest, Shoulders, Triceps, and Traps. Chest gets a total of 90 reps from 3 different exercises. For chest I use heavy weight that allows a 6 to 8 reps per set. When I can get 30 reps completed in 3 sets I increase the weight on the next workout.
For shoulders the goal is 2 sets of 15 per shoulder exercise. All sets to failure. Triceps are done in the 8 to 12 range to 30 total reps and for traps I use a weight that allows me to complete 20 per set with a 3 second hold at the top of the movement. I finish off with TRX rollouts for abs. |
Bench Press 30 total reps
Incline Bench 30 total reps Flyes 30 total reps Rear Lateral 30 total reps Laterals 30 total reps One Arm Triceps Extenstions 30 total reps Nosebreakers 30 total reps BB Shrugs 60 total reps TRX Rollout 30 total reps |
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A Week Tuesday is a full body workout with 30 total reps for 10 exercises. The rep range is 6 to 12 for all exercises with a goal of 3 sets per exercise. When exercise can be completed in 3 sets I increase the weight.
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Pull ups 30 total reps
Bench Press 30 total reps Squat 30 total reps Romanian Deadlift 30 total reps Arnolds 30 total reps Barbell Curl 30 total reps Close Grip Press 30 total reps DB Shrug 30 total reps TRX Rollout 30 total reps Hip Thrust 30 total reps |
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A Week Thursday is another full bodyworkout, similar to A Week Tuesday with a few different exercises. Again the goal is 6 to 12 reps per set.
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Pull ups 30 total reps
Dumbbell Bench 30 total reps Goblet Squat 30 total reps Romanian Deadlift 30 total reps Front Raises 30 total reps Concentration Curls 30 total reps Nosebreakers 30 total reps Upright Rows 30 total reps Hanging Tuck 30 total reps Hip Thrust 30 total reps |
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A Week Saturday is Back, Leg and Biceps day. For pull-ups once I can get to 30 reps in 2 sets I will add weighted pull ups.
Deadlifts are heavy up to 420 pounds so the reps are never more than 6. Typically 6+5+4 for total of 15 reps. For legs and Arms when the 30 reps can be completed in 2 sets I increase the weights for the next training which will be two weeks later. |
Pull up 30 total reps
Trap Deadlift 15 total reps Bent Over Row 15 total reps TRX Inverted Rows 30 total reps Squat 30 total reps Reverse Lunge 30 total reps Goblet Squat 30 total reps Romanian Deadlift 30 total reps Hammer Curl 30 total reps Incline Curl 30 total reps Hip Thrust 30 total reps |
All training days are 300 total reps. Monday Wednesday and Friday is HITT day. But I do allow a one day break from everything. So sometimes it is Monday or maybe the next week it is Wednesday or Friday. This is to give me one day of rest and also takes into account that sometimes I am on the road and can't get the training in.
B Week
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B Week Sunday is Chest, Shoulders, and Traps. All sets are are 15 to 20 reps. The weight is lighter so all sets should be weight that will take each set to failure or close as possible to it. For Chest when I can complete the exercise in three sets I add weight.
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Bench Press 60 total reps
Incline Press 60 total reps Arnolds 30 total reps Laterals 30 total reps Front Raises 30 total reps BB Shrugs 30 total reps DB Shrugs 30 total reps Upright Rows 30 total reps |
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B Week Tuesday is Back and Legs in the 8 to 15 rep range. Squats are typically 5 sets. When I get to 4 sets I add more weight the next time I train with this workout 2 weeks later.
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Pull ups 30
Trap Deadlift 30 DB Pull Overs 30 TRX Rows 30 Squat 50 Reverse Lunge 50 Goblet Squat 30 Romanian 50 |
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B Week Thursday is Arm day with a total of 150 reps for biceps and 150 reps for triceps. Typically, in the past I never did more than 60 reps for arms in a workout. But this is my only direct arm day for B Week.
Reps are in the 15 to 20 rep range with all sets to failure since the weight is lighter. The forth superset of TRX Curls and TRX Triceps Extensions are a back up as needed to get the total 150 reps per muscle. In the past I have always used heavy weight in the 6 to 10 rep range. I decided to go lighter to stave off joint pain in the elbow. Additionally, I did this routine this morning (Christmas Eve 2020) and my arms pumped measured 18 3/4. A quarter inch bigger than usual. I did have to utilze the forth superset for 39 reps on biceps and 6 on Triceps. When I get to where the forth superset is not needed than I go up in weight on all exercises. |
Superset Arms Hammer Curls with Reverse Grip Bench Press
3 supersets of 15 to 20 reps Superset Barbell Curls with 2 Arm DB Extensions 3 supersets of 15 to 20 reps Superset Incline DB Curls with Bench Dips 3 supersets of 15 to 20 Superset TRX Curls with TRX Triceps Extensions as needed to get to 150 reps |
Again as with A Week, for B Week I do the HITT M/W/F with one day being a floater for a rest day. At the end of B Week I go back to A Week and do it all over again. Workouts are all under 60 mintues, I am seeing improvements, and I feel great.
So there you have it. 300 reps per workout for a total of 1200 reps for the week. Over a two week period two workouts are full body and one is a super intense arm day.
So there you have it. 300 reps per workout for a total of 1200 reps for the week. Over a two week period two workouts are full body and one is a super intense arm day.
The only other thing you should think about is KNOW YOUR WHY. I have been lifting for nearly 44 years. For the past 15 years my why has been my family. I love working out with my boys. They encourage me and everytime we are able to train together I see improvements whether it is another rep on bench or a 20 pound increase on squats.
Actual Workouts
December 29, 2020 A Week Tuesday Full body
All exercises 30 reps
Notes
December 28, 2020 Tabata HITT on Airbike
December 27, 2020 - A Week Sunday Chest Shoulders Triceps
Today was a reset day after several days of holiday overfeeding that resulted in 10 lb weight gain. Typically I would have done Bench Press heavy in the the 6 to 8 rep range. Today I went high reps on just about all exercises.
Adustments for the next time I do this routine in 2 weeks will be:
Goal is to get into a weight range that will take a total of 9 sets to complete all chest exercises (3 for Bench, 3 for Incline, 3 for Flyes)
TOTAL reps for Chest is set at 90 for this workout.
All exercises 30 reps
- Pull ups Reps 9, 6, 4, 4, 4, 3 for total of 30 reps
- Bench Press 205 lbs for 14, 11, 5 reps
- Deep Squats 145 lbs 13, 9, 8
- Romanian Deadlifts 150 lbs for 12 and 10 reps. 165 lbs for 8
- Arnolds 50 lb dumbbells for 17 and 13 reps
- Curl 80 lbs for 12, 10, 8
- Nosebreakers Warm up with 62 lbs 8, 80 lbs for 10 and 8 reps
- Dumbbell Shrugs 42 lbs 18 reps, 50 lbs 12 reps
- TRX Rollout 18 and 12 reps
- Glute Raises 80 lbs for 2 sets of 15
Notes
- Keep working on pull ups to get to 30 reps in 3 sets instead of 6.
- All other exercises were completed in 2 to 3 sets so I will increase weight on all by 10 pounds the next time I do this routine in 2 weeks.
December 28, 2020 Tabata HITT on Airbike
- 3 minute warm up
- 4 Tabata cycles 13 sprints followed by 40 sec slow
- 4 minute cool down
- total time 9:51 distance 2.9 miles
December 27, 2020 - A Week Sunday Chest Shoulders Triceps
Today was a reset day after several days of holiday overfeeding that resulted in 10 lb weight gain. Typically I would have done Bench Press heavy in the the 6 to 8 rep range. Today I went high reps on just about all exercises.
- Bench Press 1 set with 150 lbs for 30 reps
- Incline Bench Press 2 sets with 150 lbs 17 reps first set, two minute rest then 13 more reps for set 2
- Dumbbell Flyes 50 lbs x 10, 42 lbs x 12, 42 lbs x 10 reps
- Strict Side Laterals 2 sets 17 lbs x 18 reps, 17 lbs x 12 reps
- Bent Over Laterals 3 sets 17 lbs x 12-10-8 reps
- One Arm Triceps Extensions 27 lbs x 16, 37 lbs x 5, 27 lbs x 9
- DB Nosebreakers 84 lbs 5, 50 lbs x 13, 50 lbs x 12
- Barbell Shrugs to Tababto timer 45 sec of work 1 min of rest between sets with 135 lbs for 19, 12, 13, and 16 reps
- TRX AB Rollouts 30 reps
Adustments for the next time I do this routine in 2 weeks will be:
- Bench Press 185 lbs
- Incline Press 165 lbs
- All Dumbbell Flyes will be with 50 pounds
Goal is to get into a weight range that will take a total of 9 sets to complete all chest exercises (3 for Bench, 3 for Incline, 3 for Flyes)
TOTAL reps for Chest is set at 90 for this workout.
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If you are Veteran or First Responder I would love to workout with you sometime at my home gym in Sharpsburg. We are stronger together!
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As with any plan if you are just getting started be kind to yourself. Push it but don't over do it. And be sure to consult your doctor before starting a workout routine.