In this sereis of articles I am going to list each of the workout plans that Sandy and I have completed since January, 2010. My purpose is to give you food for thought concerning your own training. I know that for the 50+ years that I've been reading muscle magazines I've always looked for a workout that I could copy. When we are finished with the series you'll have a dozen real world workout plans that we've actually followed and completed over the past 18 months. Hopefully, you'll find one or more that will suit your goals.
Sandy and I almost always do the same program, exercises, sets, and reps. Only the weights change and occasionally an exercise is substituted to work around an injury.
For simplicity I will not list all of the warm-up sets. Me at 60+ and Sandy in her 40's both do quite a few warm-ups before we actually start with the scheduled work sets. For me if my working weight is 100 or less, I do at least one warm-up set. Once over 100, I might do a set of 2-5 reps every 20-50 pounds until I reach my working weight for the day. On a squat day I'd start with Goblet Squats holding a 25 lb kettlebell doing 6 reps, 35 lb for 6, and 45 lbs for 6. Then 135 on the bar for 3-5, 185 for 3; if first work set is over 225, I do a rep or 2 with 225 and then start my work sets.
Abs, Calves, Forearms
Abs are worked 3 or 4 days using a variety of exercises. Recently, old fashioned, bent-knee situps have become our favorites. I use resistance and keep the reps lower, Sandy does higher reps. We don't work calves like we used to when we were younger. Neither of us is trying to add calf-size at this point in our life. Sandy pretty much relies on her cardio for calf stimulation, while I still throw in some standing raises or donkeys occasionally. I do work forearms regularly with a Captains of Crush gripper (2 or 3 days a week generally while watching Brett Baier Report).
We almost always train 4 days a week, right after work on Tuesday (or Wednesday), and Thursday, and around 5:30 on Saturday, and Sunday. If the program lists just 3 workouts, we still train all 4 days and just do the next workout on the 4th day. We miss maybe 2 scheduled workout days during an entire 30-workout program. Sandy does cardio 5 mornings a week; I do cardio in the early evening on my off days from training. If I miss a session I'll make up for it on Saturday morning.
Diet and SupplementsQuite honestly, we don't watch our diets as much as we used to. Of course that makes proper supplements even more important for us. Heck, we're still interested in losing fat while building muscle and strength. Each workout has a particular goal and we structure our supplements in line with that goal. I'll list the 3 most important supplements that we took for each specific workout program. I'm not going into a lot of information about the why's, if you're reading this magazine you are familiar with Beverly International and can go to our website, www.beverlyinternational.com/store to read about them. I do encourage you to check out the "For More Information" section at the end of each product description on the webstore. If there is an "Educational Handout" listed, be sure to read it. It's much better when you learn about the benefits of a supplement on your own than if I just sit here and write about it.
In addition, Sandy and I both use UMP and/or Muscle Provider every day. Sandy almost always takes Lean Out, 7 Keto, and Ultra 4, while I always take Quadracarn and a Super Pak in addition to the "3 Most Important" supplements listed.
Program #1, January 1 - February 12, 2010
The plan was 4 workouts per week: Tuesday, Thursday, Saturday, Sunday and rotate the 3 workouts as they came up. We went through this series of workouts 8 times in 42 days.
We started at about 90% intensity and each time through added 2% ending at 104% or about 4% more on each exercise than we were capable of when starting the program. (Yes, we do have 1-1/4 pound Olympic plates and Platemates for the machines.)
Day 1: Legs
|Machine Leg Press
|Straight Leg Deadlift
Day 2: Chest / Back
|High Pulley Row||3x12|
Day 3: Shoulders / Arms
|High Pulley Row||3x12|
Supplement Goal: Maintain Positive Nitrogen Balance (this means to set yourself up for round the clock muscle gains) – Mass Aminos, Ultra 40 liver tabs, Quadracarn.Program #2, February 13 – April 16, 2010
4 Workouts per week as listed below. If we missed a workout, we'd just start up again where we left off. No big deal. The first two workouts were heavy days, the next two, light (same exercises, same reps but fewer sets and lighter weight than the heavy days).