OT - Older Gym Bros

OG Goat Holder said:

Please talk a little more about this……I’ve long since thought inflammation was the true enemy…..

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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.

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

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AI is awesome give it a try

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.

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.

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Press your luck —you need elevated heart rate

BTCMoonBoy said:

Press your luck —you need elevated heart rate

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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.

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.

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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.

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.

jethreauxdawg said:

I’m trying to figure out what the second J is.

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Brazilian Jiu Jitsu

Am in the best shape of my life - stronger leaner and unreal cardio.

22yardpunt said:

Brazilian Jiu Jitsu

Am in the best shape of my life - stronger leaner and unreal cardio.

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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.

thedoubledeuce said:

Don't mind me. I'm just the cleaner in a blue jumpsuit. Sorry for the bothering.

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Here, hold mop.

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

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

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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 ).

OG Goat Holder said:

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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I’d say you’re wrong about it being overrated. You’d be right if you said people can’t just run and not workout with weights or cross train. The biggest problem for runners is preventing injury. Most know they need to lift weights and cross train as a preventative measure but the ones I know still don’t do it. Other than HIIT or swimming all out with intervals, I can’t think of another way to burn calories as effectively as running.

DerHntr said:

I’d say you’re wrong about it being overrated. You’d be right if you said people can’t just run and not workout with weights or cross train. The biggest problem for runners is preventing injury. Most know they need to lift weights and cross train as a preventative measure but the ones I know still don’t do it. Other than HIIT or swimming all out with intervals, I can’t think of another way to burn calories as effectively as running.

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Agree about calories. But it comes with a lot of knees and hips, like you said. There’s a sweet spot.

To me you need to either choose a runner ‘look’ or a strong look. Hard to do both for most people. Once you make that choice you can effectively do either one.

Weights can 17 you up if you do them wrong too. I’m a good example of stupid lifting in my teens and twenties.

grinningmule said:

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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You can certainly look at it that way. If you are into physical activity, I think you owe it to yourself to go take a few classes just to see. People that practice BJJ are often really into it, so that might tell you something. Plus there’s usually nice camaraderie with the other guys in the gym, so it’s not just you rolling with some dude. You roll for 5 minutes or whatever then talk about it, share tips, etc. I really like the “live action” component of it - you are ******* locked in mentally during rounds, no mind wandering like when lifting or running.

greenbean.sixpack said:

my shoulders are far too fragile for BJJ, but I wish I had gotten into it at a younger age and I think it is great to get your kids in it.

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Aside from it being fantastic physical activity, after you soar a few rounds with an upper belt you realize just how completely pathetic you are v a trained fighter. I don’t think BJJ is the end all be all defense system that many make it out to be, but damn it is a feeling getting twisted up in the early days. A lot of people think they are badass but that is only against someone that has not been trained.

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)

Click to expand...

M--Legs--squats, deadlifts, leg presses, extensions, hamstring curls, and calf raises on a leg press machine. Some light arms--rope cable pushdowns and over head rope extensions. Bicep preacher curls and hoist curls.

T--chest/lat day: either (alternate weeks) flat bench and dumbbell flies or incline and decline bench and flies. Lat cable pulldowns and rows; hoist pulldowns and rows; then rotate upper and lower lat targeted stuff. Calf extensions.

W--Triceps/shoulders: Behind the head seated dumbbell extensions, seated dumbbell extensions; heavy dumbbell extensions (both hands); cable pushdown with curl bar--overhand and underhand; cable lateral delt raises; cable rope standing rear delt isolation; hoist lateral shoulder raise, standing cable rear delt extensions and standing front delt extensions; tricep "punch" extensions using a hammer lat machine; rear delt jerks using a squat bar; incline seated tricep dumbbell extensions. Maybe calf raises.

Th--Biceps/forearms/traps: Start with squats, like 90% of heavier leg day. Lighter dead lifts with trap extension at the top. Standing bicep compound row/curl at squat rack; standing reverse forearm curls with same weight at squat rack. Bicep preacher curls. Seated dumbbell curls. Seated outer head forearm curl. Cable trap raise/extensions. Cable pushdown/curl for forearms with straight bar. Standing dumbbell shrugs. Standing dumbbell forearm curls.

Age: 54. I can do each one of those in a little over an hour. Try to do 30s rest between sets. I've done this basic combination for the past 5 years, but have been doing different combinations of muscle groups using most of these exercises for the past 30.