As of this morning I'm 180lbs and 5'11. My best no bullshit bodyfat guess is probably 11-12%.
I used to weigh 187 at around 8% which I could maintain pretty easily.
I used to train 3 days a week - Mon/Wed/Fri - a push/pull split which I'd reverse the following week. Usually heavy (for me) - 2-3 worksets per exercise 8-12 reps. My best benching was with 120lb dumbells and I was dipping with 130lbs (eventually gave them away and did flyes instead). Chins with 35lbs, bent over rows (strict) - 170lbs max, squats with 3 plates.....nothing extra special but it always seemed to work well for me.
Since going lighter I've kept the same split but now I'm doing 5 sets of 15-20 with 80's (and decreasing the weight each set if I need to -which seems to be more and more often lately) , 4 sets of 15 flyes with 50's or 55's, 6 sets of 12 chins without weight, bent over rows 4 sets of 15 with 110lbs, squatting with 2 plates (I may go a little heavier depending on my energy levels)...
Arms have been put on the backburner until I can shift this elbow pain. Same with my shoulders - I do a few sets of laterals but no pressing lately.
I don't rest much between sets at all. A minute would be unusual.
I will admit, my back seems to be responding well to the lighter higher load. Nothing else though.
That's about it. I don't eat much but I never have.
good stuff and training galain,,,some good heavy training there in past rows/presses ..
i'm 46
5'7 or 5'8 lol..180-190 depends winter/super summer shape never go past 10pct,,right now slight bulk look for me,,usually 8pct ish abs always in total or close
train 4 days mon/wed/thurs/sat or sun if i work saturdays...if i have ex time i do a pump day in home gym setup too so thn its 5 days always 4 tho.
competed in 90's as a middlewight
i get on strong days db chest presses 85/90 some good reps/flyes inc/ flat 50/60's still
db curls bi's 45/50's on strong days usually 40's is right tempo/pump sometimes u have to show off lol..
legs i am very strong 405 for 8 -10 wrapped/belt,leg presses 7-8 plates per side/hacks up to 6 plates per side.
back bent over rows up to 245 and i'm still getting 8-10 reps/chins sets of 12 bodyweight easy/back im strong as well up to 90/100 on db rows
delts i do pump work works for me same as tri's,,,shrugs i get up to 315
eating 4/5 times a day i graze small amounts.. good on protein /mod carbs /some fats ..i portion
zero cardio.....
this pic was last week...