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July 29, 2010, 04:45:56 pm |
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V I S I T I R O N A G E . U S
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Topic: Training in your 60's (Read 11839 times)
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Frank Capallupo
Ironage Champion
Olympia Level
 Offline
Gender: 
Posts: 920
Natural Born Ironager
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Today is the first day back to the gym after being sick (bad cold) since Sat. evening. I felt good almost 100% so I did a light workout as follows:
Warm up: 3x50 crunch sit ups.
Wide ballet squats: 3x12.
Narrow stance squats: 3x12
Leg ext: 3x15
Leg curls: 3x15
Calf raises: 5x20
Rode the bike for 10 minutes.
Breakfast: A bowl of Hi Pro Kashi cereal with skim milk and a cup of coffee.
During my workout, I drank a quart of water mixed with an envelope of Emergen-C.
After my workout: Whey pro shake with water.
Lunch: A bowl of chicken soup and 4 slices of provolone cheese and one banana.
Dinner: A large round steak, small baked potato and spinach.
Before bed: Another Emergen-C drink and a pure pro. bar.
Pumping again,
Frank 
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Terry Strand
Olympia Level
Offline
Posts: 1658
Old School...
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Frankie, if you post another photo of your progress when you get a chance I'll take it and show Gajda and Seno and the guys.
Glad you're over your cold....it would have killed a lesser man.
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george egermayer
Guest
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Frank,
Glad you are on the mend!
You are a true champ!
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 920
Natural Born Ironager
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Today I was feeling real good since getting over a real bad cold 
I warmed up with crunch sit ups: 3x60. Then I did one long set of ab vacuums.
Wide grip pull ups: 4x12 reps.
Close grip V pulls: 5x15-10 reps.
T bar rows: 5x12-10 reps
Pec dec flys: 5 x20-8 reps
Inc. DB presses: 5x15-10 reps
Seated lateral raises: 5x12-6 reps.
Curls over the bench: 5x15-10 reps.
DB inc. curls: 5x12-8 reps.
Dips with weight: 5x12-8 reps.
Rode the bike for 10 minutes.
Breakfast: A 40 g. whey hi pro shake blended with water, frozen fruit, oatmeal and two oz. of mangosten.
Lunch: 6 hard boiled eggs (Mostly whites and two yokes) mixed with light mayo, sliced tomatoes and a glass of skim milk.
Snack: A cup of coffee and a Met RX hi pro bar.
Dinner: 1/2 lb. grilled round steak, mixed fresh veggies and one small baked potato and a glass of red wine.
Before bed: Sugar free jello
Pumping hard,
Frank
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virgil
Olympia Level
Offline
Posts: 309
I love YaBB 1G - SP1!
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I just wanna eat my cake....nice Pumping Iron referance!!
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 920
Natural Born Ironager
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Yesterday, I trained chest shoulders and biceps with my son and we not only had a great workout, we had fun doing so. We did drop sets and forced reps until we could no longer pump the muscle worked.
Today, I worked legs alone to the tune of 8 sets of squats, 5 sets of hacks and 3 sets of leg ext. Followed by 4 sets of leg curls and 8 sets of heavy calf raises.
Pumping hard,
Frank
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 920
Natural Born Ironager
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I have been so busy this past week with the remodeling in my family room and buying a big screen TV. That being said, I have not posted my daily workouts/diet. However, rest assured that I have not missed any workouts. I will be back..........with daily postings next week
Always pumping,
Frank
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 920
Natural Born Ironager
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Today was leg day:
Warm up: 3x60 crunch sit ups.
Wides squats, toes pointed out: 5x10-12 reps.
Narrow squats, heels together: 5x10 reps.
Leg ext: 4x10-12 reps
Leg curls: 3x15 reps.
Standing calf raises: 6x10-20 reps.
Rode the bike for 15 minutes.
Breakfast: Oatmeal with raisins and raw almonds and one cup of coffee.
During my workout, whey pro mixed with water.
Lunch: 2 natural PP&J on wheat and a large glass of skim milk.
Snack: 3 hard boiled eggs (one yolk) and one small glass of skim milk.
Dinner: Small grilled round steak, spanich salad and a small sweet potato.
Before bed: Small bowl of toasted O's with skim milk.
Pumping hard,
Frank
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 920
Natural Born Ironager
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Another great workout day for Back and Arms:
Warm up: 3x60 rep crunches
Wide pull ups: 5x10 reps.
Pull downs to front: 5x15-10 reps.
Pull ups b.h. neck: 5x15-12 reps.
Curls over the bench: 5x15-8 reps
Alt. seated d.b. curls: 5x12-8 reps
Pulley tri ext. 6x 30-15 reps.
Breakfast: 6 scrambled eggs (2 yolks), a matzzo cracker and one cup of coffee.
During workout: Muscle milk shake made with water.....I sip this in between sets.
Lunch: 2 natural PP&J on whole wheat, small glass of skim milk.
Dinner: 2 veggi cheese burgers on buns with lettace and tomato and ice tea.
Snack: Cottage cheese with a sliced banana.
Pumping hard,
Frank
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 920
Natural Born Ironager
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A super Chest and shoulder workout:
Warm up: Lying leg raises, 3x60 reps.
Inc. bb bench press: 5x15-8 reps.
Flat db. bench presses: 5x12-8 reps
Flat flyes: 5x12-10 reps.
DB lateral raises up and down the rack: 5x15,12,10 and 8 reps each set.
Seated db. presses: 5x12-10 reps.
Breakfast: Bowl of hi pro Kashi cereal with some dried fruit and skim milk....One cup of coffee.
During workout: Muscle Milk hi pro mixed with water.
Lunch: Egg white French toast a glass of skim milk and a banana.
Dinner: 2 baked chicken breasts, steamed spinach and some plain pasta......One can of diet Pepsi.
Snack: Cottage cheese with fruit.
Pumping hard,
Frank
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 920
Natural Born Ironager
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Today was Quads and Calves:
Warm up: Lying leg raises, 3x60 reps.
Leg presses: 5x20-10 reps...........Note, each rep is performed with a full range of motion.
Hack squats: 5x12-8 reps.
Leg curls: 3x20 reps.
Deadlifts: 3x10 reps.
Standing calf raises: 5x20-15 reps.
Breakfast: Oatmeal and raw almonds, mixed with skim milk and one cup of coffee.
During workout: Whey pro mixed with apple cider.
Lunch: 2 PP&J on whole wheat and a glass of skim milk. (note, I buy the natural peanut butter and I pour out the oil that is on the top).
Snack: 1/2 cup of walnuts and a whey pro shake made with water.
Dinner: Steak, black beans and a spinach salad.
Before bed: Not sure right now as I am very full 
Pumping hard,
Frank
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 920
Natural Born Ironager
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Today's workout: Back and biceps
Warm up: Crunch sit ups: 3x60 reps
Wide grip pull ups: 5x10 reps.
Clode grip V bar pulls: 5x15-10 reps.
T bar rows: 3x10 reps
Curls over the bench using the curling bar: 5x15-8 reps.
Alt db curls: 5x12-8 reps.
Seated bb curls: 3x10-6 reps.
Breakfast: Scrambled egg whites (4), one slice of dry toast and coffee.
During workout: Whey pro mixed with water.
Lunch: 6 oz cottage cheese and one banana.
Snack: 1/2 cup of raw almonds and small glass of skim milk.
Dinner: Two chicken breasts, fresh green beans steamed and sliced tomato......Diet Pepsi.
Before bed: One apple topped with peanut butter.
Always pumping,
Frank
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 920
Natural Born Ironager
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Today was a day of rest and a wonderful pasta dinner
Tomorrow is chest and shoulders.
Always pumping,
Frank
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of those!" But... I always resist. Sometimes I buy a chocolate Power Bar and chocolate peanut butter Tiger's Milk Bar and while I'm scarfing them down I pretend they are Hershey Bars!
