Getting better everyday! 54 years old!

JohnJuan

Well-known member
DIET TODAY:
- 10 egg whites with 2 cups steamed basmati rice
- 5 protein/oat shakes in water
- each drink also get 2 grams fish oil, 2 grams MCT oil, 1 gram Krill oil, 1 gram taurine, 500mg magnesium (3 times today), 1 vitamin/mineral (3 times today)

BICEPS, TRICEPS, DELTS, TRAPS:

I did all giant sets of random order of the following:

BICEPS:
- dumbbell drag curls both arms same time
- alternating dumbbell curls
- dumbbell hammer curls
- standing band curls together
- alternating seated band curls
- reverse grip band curls

TRICEPS:
- one arm band pushdowns overhand
- one arm band pushdowns reverse grip
- one arm band pushdowns hammer grip
- lying one arm dumbbell extensions
- dumbbell kickbacks
- band kickbacks

DELTS:
- dumbbell lateral raises
- bent dumbbell raises
- band lateral raises
- band up in the front, over to the side, down, up at the side, over to the front, down in the front.

TRAPS:
- dumbbell shrugs
 

JohnJuan

Well-known member
LEG DAY: (it hurt!)

- 4 sets dumbbell lunges
- 4 sets dumbbell squats touching the dumbbells to the ground behind my feet so it’s all quads and it burns.
- 4 sets dumbbell stiff legged deadlifts
- 4 sets regular dumbbell deadlifts
- 4 sets standing dumbbell calf raises, one legged calf raises without weight, and both legs calf raises without weight.
 

JohnJuan

Well-known member
BACK:

  • 4 sets bent dumbbell rows both arms
  • 4 sets one arm barbell rows
  • 4 sets bent reverse grip barbell rows
  • 4 sets standing band rows both arms
  • 4 sets seated band rows both arms
  • 4 sets seated band narrow grip pull downs
  • 4 sets standing reverse grip band rows
  • 4 sets one arm reverse grip band rows
  • 4 sets one arm hammer grip band rows
 

JohnJuan

Well-known member
10 egg whites, 2 cups steamed basmati rice, water, beef and chicken bullion cubes, garlic and onion powder, hot sauce.
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JohnJuan

Well-known member
CHEST:
- 3 sets flat dumbbell flies
- 3 sets barbell pullovers
- 5 sets band flies up high, down low, middle pec
- 3 sets feet elevated push-ups
- 2 sets push-ups wide hands
- 2 sets push-ups narrow hands

CARDIO:
- 40 minutes on the bike level 11.
 

JohnJuan

Well-known member
BICEPS/TRICEPS:

SUPERSET #1:

- 3 sets alternating dumbbell curls
- 3 sets lying one arm triceps extensions

SUPERSET #2:
- 3 sets dumbbell hammer curls
- 3 sets dumbbell triceps kickbacks

GIANT SET #3:
- 3 sets barbell curls
- 3 sets skull crushers
- 3 sets narrow grip barbell presses

GIANT SET #4:
- 3 sets one arm triceps band pushdowns reverse grip
- 3 sets one arm triceps band pushdowns overhand grip
- 3 sets one arm triceps band pushdowns hammer grip
- 3 sets band curls
- 3 sets hammer grip band curls
- 3 sets reverse grip band curls

CARDIO:
- 45 minutes on the bike level 11.
 

GainzBandit

Well-known member
@Nanay79 here's some great workouts.
Most of us split like this. We all very a little bit, but for the most part its 1 day biceps, triceps, shoulders. Day 2 legs, glutes abs, day 3 chest, back and traps.
Some split even more, and some less. Finding what works best for you will take time. But this is a great place to start
 

JohnJuan

Well-known member
DELTS/TRAPS:

GIANT SET #1:

(5 sets of the following)
- lateral dumbbell raises
- bent lateral dumbbell raises
- front dumbbell raises palms down
- front dumbbell raises hammer grip
- dumbbell raises in between front and side

GIANT SET #2:
(5 sets of the following)
- band raises up at the side, over to the front, down in the front, up in the front, over to the side, down at the side.
- bent dumbbell raises
- dumbbell shrugs straight up, rotated backwards, and rotated forwards.

CARDIO:
- 20 minutes on the bike level 11.
 

JohnJuan

Well-known member
Leg day. I got to try out my new device that attaches a dumbbell to the bottom of my shoe for leg curls and leg extensions. It works incredibly well! This was the first time I’ve done lying leg curls since I tore my hamstring doing them a year ago. I tore my ham 3 times in one year and swore I done with isolated hamstring exercises. It went well today even though each rep scared the puss out of me waiting for a “rip.”

LEGS:
- 4 sets dumbbell lunges
- 5 sets one legged dumbbell extensions
- 3 sets lying dumbbell leg curls
- 4 sets dumbbell squats
- 4 sets dumbbell deadlifts
- 4 sets stiff legged dumbbell deadlifts
- 3 sets barbell split squats
- 4 sets dumbbell standing calf raises
- 4 sets one single leg calf raises no weight
- 4 sets both legs calf raises no weight

CARDIO:
- 23 minutes on the bike at level 13.

MEALS:
4 protein/oat shakes and 1 meal consisting of 6 egg whites, 5 ounces 99/1 extra lean ground turkey breast, 2 cups rice, hot sauce, garlic and onion powder.
23246BD9-9A1F-48B5-84DC-7BCFB61EF5B3.jpeg
 

GainzBandit

Well-known member
Yeah I've been looking at those... monkey feet. The only thing I can't really do with my home gym stuff is hamstring curls.
I've tried using a band... but the bands just don't stay in place
 

JohnJuan

Well-known member
Yeah I've been looking at those... monkey feet. The only thing I can't really do with my home gym stuff is hamstring curls.
I've tried using a band... but the bands just don't stay in place
I got the knockoff version of monkey feet. It’s under $20 for two instead of $70 for the original monkey feet.
 

JohnJuan

Well-known member
BACK:
- 4 sets one arm reverse grip band rows supersetted with 4 sets one arm hammer grip band rows
- 4 sets seated band rows supersetted with 4 sets standing band rows
- 4 sets seated narrow grip band pulldowns supersetted 4 sets with standing reverse grip band rows
- 4 sets one arm barbell rows
- 4 sets bent reverse grip barbell rows
 

JohnJuan

Well-known member
CHEST:
- 7 sets push-ups various hand positions
- 4 sets feet elevated pushups
- 5 sets band flies; up high, down low, and middle position

CARDIO:
- 45 minutes on the bike at level 11.
 
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