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March 11, 2010, 02:07:16 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 7664 times)
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Frank Capallupo
Ironage Champion
Olympia Level
 Offline
Gender: 
Posts: 593
Natural Born Ironager
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Today was chest and shoulders:
Warm up: Sit ups, 3x60 reps.
Incline db bench press: 7x15-6 reps
Pec dec flyes: 5x20-8 reps.
Seated lateral raises: 8x20-10 reps.
Presses bh neck: 5x10-6 reps
breakfast: Cream of wheat cooked in skim milk and whey pro mixed in and one cup of coffee.
Lunch: One grilled chicken breast over a salad of various greens and tomato's. I use a little olive oil and vinager for a dressing...Water to drink with lemon.
Snack: Hi pro whey shake made with skim milk and a banana.
Dinner: 6 egg white and cheese omelette, mixed with spinach. 1/2 cup cottage cheese with sliced peaches. I drank a cup of coffee.
Before bed: One PP&Jam sandwich on wheat and small glass of skim milk.
Pumping hard,
Frank 
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 593
Natural Born Ironager
|
Today was a hard core leg workout:
Warm up: Incline sit ups. 3x60 reps holding a 5 lbs. plate on my forehead.
Leg ext: 5x20 -10 reps.
Free bar squats full squats: 8x12-6 reps.....example last set was with 315 lbs.
Leg curls: 3x20 reps.
Calf raises 10x20-10 reps.
Breakfast: Oatmeal mixed with skim milk and blue berry yogurt.........One cup of coffee.
Lunch: 2 PP&J sandwiches on whole wheat and a large glass of skim milk.
Snack: A whey hi pro shake made with skim milk and one banana.
Dinner: 1/2 lbs. hamburger grilled with a slice of Swiss cheese, home made cole slaw and a baked potato.
Before bed: One PP&J sandwich on whole wheat and a small glass of skim milk.
Pumping hard,
Frank
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 593
Natural Born Ironager
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About a week ago, I injured my elbow doing skull crushers with a pair of 50# DB. That being said, I have some swelling and after seeing the doctor yesterday, I was told to lay off of any tricep movements for a week. Thus I have changed my routine around to follow his advise.
Today, the entire upper body as follows:
Warm up: Incline sit ups, 4x75-50 reps.
Pec dec: 10x20-8 reps
Pull downs: 10x20-10 reps
Seated lateral raises: 10x20-8 reps.
Machine curls over the bench: 10x20-8 reps.
Breakfast: Oatmeal mixed in skim milk with 10 raw almonds and a cup of coffee.
During workout: Whey pro mixed with water (50 gr.).
Lunch: 6 egg whites scrambled with a slice of cheese and one piece of dry wheat toast, small glass of skim milk.
Snack: Whey hi pro shake mixed with frozen banana and skim milk.
Dinner: Two pork loin chops grilled, cole slaw and green beans. Drank crystal light.
Snack: Cottage cheese mixed with some dry fruit.
Pumping hard,
Frank
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 593
Natural Born Ironager
|
Today was another leg day:
Warm up: Incline sit ups: 1x100, 1x50 and 1x25.
Leg press: 6x20-10 reps
Leg ext: 5x20-10 reps.
Hacks: 5x15-10 reps.
Leg curls: 2x20 reps.
Calf raises: 6x20-10 reps.
Breakfast: Kashi hi pro cereal with skim milk and one cup of coffee.
During workout: Whey hi pro mixed with water.
Lunch: 2 PP&J on whole wheat and a glass of skim milk.
Snack: Whey hi pro shake made with skim milk and a banana.
Dinner: Chicken stir fry with lots of fresh veggi's, brown rice and ice tea.
Snack: Bowl of oatmeal and skim milk.
Pumping hard,
Frank
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Frank Capallupo
Ironage Champion
Olympia Level
Offline
Gender:
Posts: 593
Natural Born Ironager
|
Here is a brief update: I am still working out around the injured elbow. Most of the pain is gone and I am sure that by next week, I should be as good as new. That being said, I have been hitting my legs very hard. I have been traing them three times per week as follows:
5 sets of leg presses: 25-10 reps adding more weights to each set.
5 sets of front squats: 12-6 reps adding weight to each set and going very deep.
5 sets of hacks: 15-10 reps adding weight to each set and feet close together.
5 sets of leg curls: 20 reps each set.
10 sets of calf raises: 30-10 reps going very heavy with always a good stretch bottom and top.
Working around the injured elbow as follows: Using this routine three times per week:
10 sets of pec deck: 20-8 reps adding weight every two sets.
10 sets of pull downs: 20-10 reps adding weight every two sets and using a full range of motion.
10 sets of lateral raises: 20-8 reps increasing weight every two sets.
10 sets of light but very high rep bb seated curls: 20 -15 reps.
Everyday: Incline sit ups 3 sets 100 reps each set, holding a 5# plate on my forehead.
I will continue with this routine for one month.....I would rather be safe than sorry, besides I see some improvements.
Pumping hard,
Frank 
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