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Make this Oldman Great Again

OldManStrength

OldManStrength

VIP Member
Apr 8, 2015
980
248
#1
DAY ONE
CHEST
Warm up machine press 5 sets 15
Dumbell incline 5 sets 15
Flat bench super set with flat dumbells
10 sets of 10 each working weight
Incline dumbell flies 5 sets of 10 , 8 ,6 ,6 each set should be heavier

TRICEPTS
Dips 7 sets of 7 or failure
Incline skull crushers 3 sets 25
Rope push down 5 sets 15
Dumbell kicks backs 7 sets of 7

This new program has really made me check my ego at the door. Its all about the pump, and finishing the work.
 
OldManStrength

OldManStrength

VIP Member
Apr 8, 2015
980
248
#2
Here is the diet im following for this program..

Break fast 8 whole eggs or omelette can have spinach and lite onions . Plus 1/2 cup jasmin rice .

Meal 2: 6 oz protein 2 cup vegetable

Meal 3: 6 oz protein 1/2 cup sweet potatoe

Meal 4: 6 oz protein 1 cup vegetables 8 almonds small cup of fruit

Meal 5: 6 oz red meat 1 cup sweet potatoes 1 small romaine salad with figs of plums added

Meal 6: 2 scoops of protein powder and 2 scoops natural peanut butter ( this can be substituted for any meal in crunch time )

Please cook in olive oil

Please drink 2 6 oz cups of pure raw cranberry juice twice a day . No sugar best bought from whole food stores .
With breakfast have 6oz raw orange juice as well
 
CFM

CFM

National Irritable Bowel Syndrome Awareness Month
Mar 18, 2012
689
417
#3
OMS, your sets and reps look a lot like mine these days. Must be an Old Guy thing.
 
Lizard King

Lizard King

Administrator
Staff Member
Sep 9, 2010
11,248
2,990
#4
Buy a chicken, you will save on eggs in the long run then eat the chicken!
 
OldManStrength

OldManStrength

VIP Member
Apr 8, 2015
980
248
#5
OMS, your sets and reps look a lot like mine these days. Must be an Old Guy thing.
Yep I ve always been low rep high weight guy, but my joints hurt, and torn shoulders, and hurt back dont help. Personally i would r as there do high weight, this shit is killing me.
 
OldManStrength

OldManStrength

VIP Member
Apr 8, 2015
980
248
#6
Buy a chicken, you will save on eggs in the long run then eat the chicken!
I happen yo have 8 chickens, but being winter they are not laying right now, so im still buying 5 dozen eggs a week, and 10 lbs of chicken... lol
 
OldManStrength

OldManStrength

VIP Member
Apr 8, 2015
980
248
#7
Day 2

BACK DAY
Incline bench rows 10 sets of 10
Straight bar press down 10 sets 15
Wide bar pull downs 15 , 10 ,10 ,8 ,6
Plate loaded rows 15 , 13 ,10 ,8 ,6 ,4,4
Reverse grip pull downs 10 ,10 ,8, 8 ,6 ,4
Dumbell rows , 7,7 ,5 ,5 ,4,4
Rope cable high pulley rows 3 sets 25
Finish with 2 sets neutral handle pull downs 25

BICEPTS
Ezra curl bar curls 5 sets 25
Hammer curls 4 sets 10
Preacher curls 5 sets 25 , 15 , 10 , 10 ,8

This shit killed me today. I had no drive, and energy, but pushed through and did the work.
 
S

searay

VIP Member
Dec 20, 2017
155
81
#8
stimulate the muscle, don't anielate the muscle. your workouts are beyond anialation which is great for over training and injury...……...
 
OldManStrength

OldManStrength

VIP Member
Apr 8, 2015
980
248
#9
DAY THREE
SHOULDERS
Warmup side laterals 5 sets 15
Arnold press warm up 5 sets 10
Reverse pec dec 25 ,15 ,10 ,10 ,8 ,6
Up right rows 4 sets 10
Reverse shrugs 3 sets 10
Super set plate loaded press 10 sets 10 heavy with machine side laterals
Shrugs either dumbell or standing calf machine 4 sets 25/35
Finish with 15 pound dumbell side laterals till
 
OldManStrength

OldManStrength

VIP Member
Apr 8, 2015
980
248
#10
LEGS
Warm up 10 sets 10 leg extension
Leg press 1 plate 4 times 15
2 plates 3 times 15
3 plates 3 times 10
4 plates 3 times 10
5 plates 2 times 8
6 players 1 time 6
Machine squat 1 plate 5 times 15
2 plates 5 times 10
Lunge the room 3 times each way

Standing calf raises 5 sets 25
Seated calf raises 1 leg 5 sets 10
 
OldManStrength

OldManStrength

VIP Member
Apr 8, 2015
980
248
#11
Update

Starting week 5 right now.. Still doing the same program, getting better at finishing all my food everyday. (This is the hardest part for me). Im getting stronger even with the reps. Still doing the work, finishing the work outs, but the weights im using is getting heavier...

I started out 281lbs 4 weeks ago, Im 292lbs today, still wear 38 pants with belt, to keep them up. Ive gotten leaner in my arms, legs, and shoulders, and put on quiet a bit of size.
Im hoppen to finish this out at 300lbs.. in the next 5 weeks.
 
OldManStrength

OldManStrength

VIP Member
Apr 8, 2015
980
248
#12
So this is week 5 on this program for me. It seems like things are starting to click and work together. Stupid shit that I should have thought about, like eating 3 meals before working out, so I have enough energy to finish the work outs. Even with the tons of reps, I'm getting stronger, with the reps. My stamina is starting to increase and my body is getting use to the work. Recovery is still 4 days per body part, and lots of days, I'm taking a 2 hour nap when I get home from work.
 
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