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OopsICroomedmypants

OopsICroomedmypants

All-Conference
Sep 29, 2022
2,014
2,732
113
OG Goat Holder said:
Please talk a little more about this……I’ve long since thought inflammation was the true enemy…..
Click to expand...
Let me say I'm not a doctor, but I'll refer you to Dr. Ken Berry, Dr. Anthony Chaffey, and Dr. Shawn Baker. All are on youtube and are on what Dr. Berry calls the Proper Human Diet (carnivore diet, which is a strict ketogenic diet). In a nutshell, sugar is the enemy and the major cause of inflammation. Grains, seed oils, and food additives are also major contributors. If you take all carbs out of your diet, fat and protein become your fuel instead of backing up in your heart, arteries, liver and stored as fat on your body. You eat as much red meat as you want and make sure you get plenty of fat. People are curing autoimmune diseases with carnivore. It is THE most anti-inflammatory way of life there is. I used to love to use Meat Church seasoning. After a week on carnivore, I put some on some grilled bacon. My stomach blew up like a balloon. Reading the label, it has MSG (monosodium glutamate), which I never realized gave me such a reaction. Below are a couple of scientific journal articles supporting this and a short video by Dr. Berry.

Ketogenic Diets and Pain - PMC

Ketogenic diets are well-established as a successful anticonvulsant therapy. Based on overlap between mechanisms postulated to underlie pain and inflammation, and mechanisms postulated to underlie therapeutic effects of ketogenic diets, recent ...
pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov
 
BTCMoonBoy

BTCMoonBoy

Sophomore
Dec 4, 2024
226
178
43
greenbean.sixpack said:
For the past year, I’ve been on the M, W, F, PPL program. Usually 1.5-2 hours each session.

What 4-5 day splits are you guys doing? I’d like to keep each session at one hour.

I’ve gotten gains, but nothing dramatic, as I’m pushing 60, I don’t expect a ton, but would like a little more hypertrophy (I’m not on TRT or any gear). I have a home gym so exercises are limited.

Whay do you guys do? Below is what ChatGPT came up with:

🔹 5-Day Home Gym Plan (Sets, Reps, Rest)

Monday – Push

1. Bench Press (barbell or dumbbell)
  • 4 sets × 6–8 reps
  • Rest: 2–3 min
2. Incline Dumbbell Press
  • 3 sets × 8–10 reps
  • Rest: 90 sec
3. Overhead Press
  • 3 sets × 6–8 reps
  • Rest: 2 min
4. Lateral Raises
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Skull Crushers or Bench Dips
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Tuesday – Pull

1. Pull-ups or Lat Pulldown
  • 4 sets × 6–10 reps
  • Rest: 2 min
2. Barbell Rows
  • 3 sets × 6–8 reps
  • Rest: 2 min
3. One-arm Dumbbell Rows
  • 3 sets × 8–10 reps
  • Rest: 90 sec
4. Rear Delt Raises (bent over)
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Dumbbell or Barbell Curls
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Wednesday – Legs

1. Squats (or Goblet Squats)

  • 4 sets × 5–8 reps
  • Rest: 2–3 min
2. Romanian Deadlifts

  • 3 sets × 8–10 reps
  • Rest: 2 min
3. Lunges / Split Squats
  • 3 sets × 10 reps each leg
  • Rest: 90 sec
4. Standing Calf Raises (holding dumbbells)
  • 4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (Planks or Hanging Knee Raises)
  • 3 sets × 30–45 sec
Thursday – Upper (Lighter / Faster Day)

👉 Keep intensity moderate—don’t go to failure

1. Incline Bench (lighter)
  • 3 sets × 10–12 reps
  • Rest: 90 sec
2. Pull-ups or Pulldown
  • 3 sets × 8–12 reps
  • Rest: 90 sec
3. Dumbbell Shoulder Press
  • 3 sets × 10 reps
  • Rest: 90 sec
4. Lateral Raises
  • 2–3 sets × 15 reps
  • Rest: 60 sec
5. Superset:
  • Curls × 12 reps
  • Triceps (skull crushers/dips) × 12 reps
    👉 3 rounds, minimal rest between exercises, 60 sec between rounds
Friday – Lower (Posterior Focus)

1. Deadlifts (or Trap Bar)
  • 3–4 sets × 4–6 reps
  • Rest: 2–3 min

2. Bulgarian Split Squats
  • 3 sets × 8–10 each leg
  • Rest: 90 sec
3. Hip Thrusts or Glute Bridges
  • 3 sets × 10–12 reps
  • Rest: 90 sec
4. Calf Raises
  • 3–4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (light)
  • 2–3 sets
Click to expand...
AI is awesome give it a try
 
greenbean.sixpack

greenbean.sixpack

All-American
Oct 6, 2012
8,871
8,178
113
My cardio is:

5 days a week - walk one mile after lunch in under 15 minutes
4 days a week - walk 1-2 miles with a weighted vest (25-35 lbs) while walking the dogs (my goal is under 17 minutes per mile).

I stopped running last year, I've been lucky as I've ran a lot since I turned 40 with no major injuries, but have decided not to press my luck on that.
 
B

biodawg

Senior
Mar 3, 2008
628
536
93
I’m 40 and do the standard PPL stuff, four days per week.

One week I’ll do Push, Pull, lighter Push, Legs
Next week will be Pull, Push, lighter Pull, Legs

Push day is usually dumbbell incline and flat bench. 3 sets to failure or near failure (5-9 reps depending on the day, dips to failure x 3 sets, chest flies 3x10-12, and then a couple of tricep exercises on machines.

Pull is mostly machine stuff, rowing, pull-downs, back flies, etc, and a couple variations of curls all to failure or near failure x 3 sets

Legs is deadlift, hack squats, calf raises, HS curls, and quad extensions, and maybe a little leg press if I’m feeling good just to work on a little depth.

Im usually at the gym about an hour or so. I’m not sure how much of this would translate to a home gym, but I’ve gotten a pretty good bit stronger doing it over the last year or so. I take the recommended dose of 5g of creatine every morning just help with some of the muscle soreness. I’m not sure how much it’s really helping, but it’s cheap, so I keep taking it. My cardio isn’t what it was 6 months ago, and is something I need to step up. Anyway, maybe you can find something in all of this rambling to pick up or whatever. Props to you, though, for still hitting the gym so hard at 60. Hope I’m still able to at that age.
 
BTCMoonBoy

BTCMoonBoy

Sophomore
Dec 4, 2024
226
178
43
greenbean.sixpack said:
My cardio is:

5 days a week - walk one mile after lunch in under 15 minutes
4 days a week - walk 1-2 miles with a weighted vest (25-35 lbs) while walking the dogs (my goal is under 17 minutes per mile).

I stopped running last year, I've been lucky as I've ran a lot since I turned 40 with no major injuries, but have decided not to press my luck on that.
Click to expand...
Press your luck —you need elevated heart rate
 
B

biodawg

Senior
Mar 3, 2008
628
536
93
BTCMoonBoy said:
Press your luck —you need elevated heart rate
Click to expand...
I can get my HR up into the low to mid 140s doing that 3-12-30 thing you see on social media. I do it 2-3 times per week (on a good week). For anyone that doesn’t know, 3 mph at 12 incline for 30 minutes on a treadmill. That’s over 75% of my age adjusted MHR. I’m not saying this to be a contrarian, just that there are ways to elevate that heart rate without running.
 
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OG Goat Holder

OG Goat Holder

Heisman
Sep 30, 2022
12,377
11,415
113
greenbean.sixpack said:
My cardio is:

5 days a week - walk one mile after lunch in under 15 minutes
4 days a week - walk 1-2 miles with a weighted vest (25-35 lbs) while walking the dogs (my goal is under 17 minutes per mile).

I stopped running last year, I've been lucky as I've ran a lot since I turned 40 with no major injuries, but have decided not to press my luck on that.
Click to expand...
I’ve long suspected that running is not as great as once thought. It’s not very natural. However I’d never tell anyone not to do it because it’s exercise and I’d rather people be running races than sitting on the couch. And some people enjoy it, so have at it.

In this context I mean long distance jogging.
 
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H

HRMSU

All-Conference
Apr 26, 2022
1,428
1,279
113
20 minute dumbbell and 30 minute Pilates in 125 degree infrared sauna using Peleton subscription. No more running but would like to add a day or two every couple weeks down the road. Also, pickleball is a very sneaky and fun calorie burn.
 
grinningmule

grinningmule

Heisman
Jul 15, 2021
3,926
13,755
113
22yardpunt said:
Brazilian Jiu Jitsu

Am in the best shape of my life - stronger leaner and unreal cardio.
Click to expand...
I'll stick to sled work, loaded carries, rucking and HIIT on the air bike. Wrestling on the ground with another dude doesn't appeal to me and wrestling with a hot chick that isn't into me would only lead to an arrest or blue balls.
 
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B

BTAMSU

Redshirt
Sep 20, 2018
5
1
3
I recommend upper body (push & pull) one day, then lower body the next. Monday-Friday.
Do some cardio on Saturday (or Sunday) and take one of the two weekend days off.
Rotate through a different set & rep scheme over a few weeks for constant change (3x12 for both upper and lower, next time 3x10, next time 4x8, then 4x6, then 5x5, increasing weight as reps go down).
Crucial for over 40: Warm up and stretch for 15 mins before lifting and cool down with stretching at the end.
Total workout about 1:15.

I am 46, active duty military, and this plan has worked very well for me over the last 20 years.

An example 2 weeks:
WEEK 1:
Monday: Upper body 3x12 (push & pull) moving from opposing lifts (bench to rows, pulldowns or pull ups to overhead presses, etc.).
Tuesday: Squats 3x12 and core/abs
Wednesday: Upper body 3x10 (push & pull)
Thursday: Deadlifts 3x12 and core/abs
Friday: Upper body 4x8 (push & pull)
Saturday: Run/bike and stretch
Sunday: Rest
WEEK 2:
Monday: Upper body 4x6 (push & pull)
Tuesday: Squats 3x10 and core/abs
Wednesday: Upper body 5x5 (push & pull)
Thursday: Deadlifts 3x10 and core/abs
Friday: Upper body 3x12 (push & pull); Start the rep cycle over for upper body
Saturday: Run/bike and stretch
Sunday: Rest
 
mike tice

mike tice

Senior
Sep 30, 2022
437
738
93
greenbean.sixpack said:
For the past year, I’ve been on the M, W, F, PPL program. Usually 1.5-2 hours each session.

What 4-5 day splits are you guys doing? I’d like to keep each session at one hour.

I’ve gotten gains, but nothing dramatic, as I’m pushing 60, I don’t expect a ton, but would like a little more hypertrophy (I’m not on TRT or any gear). I have a home gym so exercises are limited.

Whay do you guys do? Below is what ChatGPT came up with:

🔹 5-Day Home Gym Plan (Sets, Reps, Rest)

Monday – Push

1. Bench Press (barbell or dumbbell)
  • 4 sets × 6–8 reps
  • Rest: 2–3 min
2. Incline Dumbbell Press
  • 3 sets × 8–10 reps
  • Rest: 90 sec
3. Overhead Press
  • 3 sets × 6–8 reps
  • Rest: 2 min
4. Lateral Raises
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Skull Crushers or Bench Dips
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Tuesday – Pull

1. Pull-ups or Lat Pulldown
  • 4 sets × 6–10 reps
  • Rest: 2 min
2. Barbell Rows
  • 3 sets × 6–8 reps
  • Rest: 2 min
3. One-arm Dumbbell Rows
  • 3 sets × 8–10 reps
  • Rest: 90 sec
4. Rear Delt Raises (bent over)
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Dumbbell or Barbell Curls
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Wednesday – Legs

1. Squats (or Goblet Squats)

  • 4 sets × 5–8 reps
  • Rest: 2–3 min
2. Romanian Deadlifts

  • 3 sets × 8–10 reps
  • Rest: 2 min
3. Lunges / Split Squats
  • 3 sets × 10 reps each leg
  • Rest: 90 sec
4. Standing Calf Raises (holding dumbbells)
  • 4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (Planks or Hanging Knee Raises)
  • 3 sets × 30–45 sec
Thursday – Upper (Lighter / Faster Day)

👉 Keep intensity moderate—don’t go to failure

1. Incline Bench (lighter)
  • 3 sets × 10–12 reps
  • Rest: 90 sec
2. Pull-ups or Pulldown
  • 3 sets × 8–12 reps
  • Rest: 90 sec
3. Dumbbell Shoulder Press
  • 3 sets × 10 reps
  • Rest: 90 sec
4. Lateral Raises
  • 2–3 sets × 15 reps
  • Rest: 60 sec
5. Superset:
  • Curls × 12 reps
  • Triceps (skull crushers/dips) × 12 reps
    👉 3 rounds, minimal rest between exercises, 60 sec between rounds
Friday – Lower (Posterior Focus)

1. Deadlifts (or Trap Bar)
  • 3–4 sets × 4–6 reps
  • Rest: 2–3 min

2. Bulgarian Split Squats
  • 3 sets × 8–10 each leg
  • Rest: 90 sec
3. Hip Thrusts or Glute Bridges
  • 3 sets × 10–12 reps
  • Rest: 90 sec
4. Calf Raises
  • 3–4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (light)
  • 2–3 sets
Click to expand...
55 and above there just isn't enough natural Test production to get bigger. That's the way I feel about it. Your workout looks great/difficult 5 on 2 off. I blast Tren and test pretty often ( cycle on cycle off ) and can still be jacked enough for glances. But I'll probably stroke out eventually ( not even kidding ).
 
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