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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: CalorieKing on August 26, 2025, 05:22:37 PM
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gonna try and keep a log from now til my 60th (Jan 28). Training as hard as when I was 30 as my goal is to achieve condition and strength of when I was that age. Only difference is back then I was on steroids, now, no steroids but I will take ostarine as I had really good result from it. Other than that its just creatine and truckloads of protein
legs
squats, RDL's , leg press, hip thing machine (no clue what its called), leg extensions, a stack of calf raises
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Nothin but a longggggg walktoday
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Go for it.
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chins, chest supported t bar rows, shrugs, wide grip lat pulldown type machine (not standard cable). face pulls
preacher curls, hammer curls, hi cable curls
core, stretches, foam rolling
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gonna try and keep a log from now til my 60th (Jan 28). Training as hard as when I was 30 as my goal is to achieve condition and strength of when I was that age. Only difference is back then I was on steroids, now, no steroids but I will take ostarine as I had really good result from it. Other than that its just creatine and truckloads of protein
legs
squats, RDL's , leg press, hip thing machine (no clue what its called), leg extensions, a stack of calf raises
;)
(https://i.pinimg.com/originals/ee/db/16/eedb16310d1e1f842ca54d0270eace15.jpg)
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;)
(https://i.pinimg.com/originals/ee/db/16/eedb16310d1e1f842ca54d0270eace15.jpg)
I will do iro, just for you (and me)
Just an hour of incline tradmill today
Project 60...best physical and mental shape ever by 60
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bench 6 sets, incline hammer 4 sets, pec deck 4 sets, military press superset with laterals, 4 sets, rear delts 4 sets, behind head dumbell for tris 3 sets, kickbacks 3 sets, over head rope extensions 3 sets,....a bunch of foam rolling and planks
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Leg Press 5 sets; RDL 5 sets, Smith Squats feet forward 3 sets; walking lunges 2 sets; hip machine thingy 4 sets; a shitload of calves
Leg Press I did gruesomely slow and ultra deep, super tough. RDLs I go heavy and as low as 5 reps I feel its really helping me out in various areas including lower back, glutes and hams
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todays workout---sit on deck, eat 400 grams of protein and smoke giant cigar
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wide grip chins 4 sets, hammer strength row 4 sets, last one triple drop,..hammer strength lat pulldown 4 sets last one triple drop, 5 sets db shrugs, 3 sets close grip pulldown, 2 sets facepulls, 2 sets barbell curl, 3 sets some machine arm curl all sets triple drop,..3 sets db hammer curls, 3 sets light single cable curl
everything today was in the higher rep range, 12-15
30 minutes high tension stationary bike
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oatmeal with protein powder and 2 eggs
protein shake
chicken andbeef on brown rice and veggies (EDO)
protein bar
chicken breast 2 pieces of carbonaut seeded bread
protein shake
50 grams protein of ground beef sometimes with a salad
protein bar
4 whole eggs 3 whites cheese omelette
maybe another protein shake
l carnitine preworkout
electrolytes/creatine during workout
15 grams creatine spread out
also, fish oil, mct oil, olive oil
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Hour of cardio incline treadmill and high tension bike
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Incline hammer strength 5 sets...flat db press 4 sets...machine press 3 sets...cable crossover 3 sets........countertop tris 4 sets...kickbacks 4 sets...1 arm pushdowns 4 sets...40 min hi tension bike
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Oz sees all.
Keep it up.
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crazy leg workout, best in 20 years
warmup bike
squats 5 sets
RDL with db's 4 sets
horizontal leg press 4 sets
hamstring curl 4 sets
hip machine thing 4 sets
cooled down on bike, too gassed to do calves
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3 sets chins with dead hangs
6 sets rack pulls
3 sets wide grip pull downs
3 sets hammer strength row
2 sets one arm pulldowns
3 sets db shrugs
8 sets of random light bicep work
Rack pulled 405 7 times from below knees not bad for a drug free old geezer
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Following along!
Go for it Josh.......you`re looking great and I like the way you design your workouts.
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Following along!
Thanks champ...i can only hope to be half as good as you
1 hour cardio...incline treadmill 30 highhh tension bike 30
Go for it Josh.......you`re looking great and I like the way you design your workouts.
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I suck at quoting apparently
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incline smith 6 sets
pec deck 4 sets
dips 3 sets
laterals supersetted with rear delts 5 sets
an absolute pile of tricep pushdowns til i couldnt anymore
thats it for today
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Just 20 minutes incline tread and 20 min HIIT high tension sprints on bike
And i ate a brownie...cheaterrrrr
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im taking 2 days off, im pooped
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im taking 2 days off, im pooped
Smart.
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Josh`s week of training:
Quads + Calves:
Leg Press :
1 plate per side - 50 reps
2 plates per side - 25 reps
3 plates - 20 reps
4 plates - 12-15
5 plates - 10-12
Leg Extensions - 4 sets of 12 - 15 reps.....1 minute rest between sets get off machine after each set
Squats - 1 set with 185 pounds to failure.....go deep,and really push for reps with good form.
Leg Curls - 5 sets - 20,15,12,10,8......add weight each set.....use whichever machine you prefer.......I have no clue what you have available.
Calf Raises..........do a standing set if available Super-Set with a set of leg press calf raises or rotary calf raises......if not possible do them seperately.......4 sets each until failure,followed by half reps until it kills you.
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Chest:
DB Inclines - 4 X 12,10,8,10 (pyramid up in wt. each set,then reduce wt. on last set)
DB Flyes - 4 X 15,12,10,8 (constant weight......1 minutes rest tops between sets)
Crossovers - 3 X 20 (constant weight......1 minutes rest tops between sets)
the reps are just goals.....go as heavy as you can on each set for the reps you are gunning for......if you don`t get all the reps it`s cool.....just push hard to try to get them but never at the expense of form.
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Back:
V-Bar Lat Pulldowns - (Use the type of handle that most people use on seated cable rows) 4 X 12,10,8,15.....pyramid up in weight,then drop back down on the last set.....get a full stretch and squeeze at the bottom for a second......arch your back a bit and try to pull to the chest area.
Seated Machine Rows - 4 X 10- 12 with a constant weight.......one minutes rest between sets...........if you have access to one,the machine should have a pad that your chest goes on while being seated.
Straight -Arm Pulldowns - Elbows slightly bent,bring bar down to the quads if possible.....keep knees bent a bit also and step back from the machine as this will allow a better stretch at the top of the exercise.
Dumbell Shrugs - 3 X 20 (constant weight,keep dumbells at arms length in front of the body,not on the side of the legs.....let them hang a bit with a slight bend forward........a minutes rest between sets,then hit the treadmill.
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Shoulders:
Tri-Set:
Triple Drop Laterals - grab the 10 pounders,the 15`s and the 20`s.......line them up on a bench in front of you................10 pounders - 20 reps,15 pounders-15 reps,20 pounders-12 reps.....repeat this for 3 total sets just aiming for as many reps as you can get with each pair of DB`s......rest only 1 minute between tri-sets.......you`ll love me later! LOL ;)
Bent-Over Laterals - 3 X 20,15,12......try to pull with the rear delt.....on the last set do as many partial reps that you can stand.
Face-Pulls - 2 sets to failure.....use a rope handle and picture the back of our arms being on pads and push those "pads" backwards......in other words don`t just yank them to your face.........try to establish a mind/muscle connection.............. ...on everything!!
Seated Machine Press - 1 X 20.......sit facing the machine instead of resting your back on the pad.
CARDIO = 1 hour
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Arms :
Super-Set # 1:
Seated Alternate DB Curls - 4 X 12,10,8,10 (pyramid up in wt. then back down on last set)
Lying DB Extensions - 4 X 20,15,12,10 (pyramid up in wt. then back down on last set)
Super-Set # 2:
E-Z Bar Curls - 3 X 10 (constant weight)
Seated triceps Extensions - 3 X 10 - 12 (use the same EZ-Bar)
Pressdowns - 1 set on lat machine....not the crossover unit go for 30-40 reps just as a burnout..........keep form good on all exercises.
Super-Set # 3:
Wrist Curls - 3 X failure on every set.......constant weight.......go for a deep painful burn
Reverse Wrist Curls - 3 X failure (use an empty EZ-Curl Bar and rest forearms on legs with wrists/hands completely hanging from knee area and get a full ROM).......high reps......look for pain here also.
No rest at all between any of the Super-Sets.......for example do the Alternate Curls,then drop the bells grab another pair that should be by your feet ahead of time for Lying DB Extensions grab `em and go............rinse wash,repeat........between sets get your heavier dumbells ready.
Cardio.........one hour !!
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12-09-25
Squats - warm up really good, then do 225 for 4 sets of as many reps per set as you can get.
Leg Press - 4 sets of 3 plates per side,25 reps per set
Leg Extensions - 3 sets of 12-15
Walking Lunges - up and back = 1 set.........do 2 sets
Leg Curls - 3 X failure
DB RDL - 3 x 12
Calves - 6 sets .....your choice
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(https://usagif.com/wp-content/uploads/gif-nodding-23.gif)
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Josh`s Chest Workout - 12-11-25
Thanks bro Nat !! ;)
DB Pullovers - 4 X 15,12,10,12 (lay lengthwise on the bench..... try not to involve the triceps too much if possible)
Seated Hammer Rows - 4 X 12 (constant weight 90 seconds rest....pull with the upper back before arms come in play)
Cable Rows - 3 X 12 (constant weight 90 seconds rest....pull with the upper back before arms come in play)
Pulldowns Behind Neck- 3 X 12 (sit facing away from the machine........legs unbraced, and pull to just ear level....squeeze the back muscles get a good stretch at the top....60 seconds rest)
Hyperextensions - 3 X failure
Cardio
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Josh`s Chest Workout - 12-11-25
Seated Bench Press on Machine- 4 X 12,10,8,15 (pyramid up in weight,down again on last set)
Smith Inclines or DB Inclines - 3 X 12-10,8 constant weight....60 seconds rest)
DB Flyes - 3 X 15,12,10 (pyramid up in weight)
Cardio
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12-15-25
Josh is training hard !!
Superset
Barbell Curls - 4 X 12,10,8,10
Skullcrushers - 4 X 20,12,10,12
Superset
Machine Preacher Curls - 3 X 12,10,8
Db Extensions Behind Head -3 X 12,10,10
Superset
Concentraion Curls - 2 X 10-12
Pressdowns - 2 X 15
Superset
Wrist Curls - 3 X failure
Revese Wrist Curls - 3 X failure