ExcelMale
Menu
Home
What's new
Latest activity
Forums
New posts
Search forums
What's new
New posts
Latest activity
Videos
Lab Tests
Doctor Finder
Buy Books
About Us
Men’s Health Coaching
Log in
Register
What's new
Search
Search
Search titles only
By:
New posts
Search forums
Menu
Log in
Register
Navigation
Install the app
Install
More options
Contact us
Close Menu
Forums
General Health & Fitness
Workouts & Routines
Workout Routine & Supplements
JavaScript is disabled. For a better experience, please enable JavaScript in your browser before proceeding.
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an
alternative browser
.
Reply to thread
Message
<blockquote data-quote="psaufan" data-source="post: 95319" data-attributes="member: 15079"><p>I'd welcome some feedback and suggestion on my work-out routine and supplementation.</p><p></p><p>I am 51 years old and I weigh 175 lbs...always had a runner's build. I herniated a disc in my lower back six years ago and cannot run anymore. No surgery on disc...rehabilitated with non-surgical measures and am now 95%, though limited in some things as I'll detail below. I was 155 lbs when I started TRT three years ago. I started working out with weights and am now 175 lbs, so I have gained some muscle and definition. I want to make sure I am getting a bang for my buck with my workout routine and supplementation. I do enjoy working out...it is relaxing and somewhat somewhat like meditation for me in that it forces a mental focus. I am a business owner, so my mind is usually racing in 20 different directions, so my workout time actually slows me down, if that makes sense.</p><p></p><p>Because of my back, I struggle hold any type of heavy weight above the injured disc (L5-S1), though I can do some exercises that entail doing so. So, I cannot do the following: squats, dead-lifts, leg press (though I can do leg lifts).</p><p></p><p>Here is my routine, which alternates every other day:</p><p></p><p>Day 1 - Chest and Arms: bench press, curls, inclined bench press, inclined chest flys, tricep pushdowns, knee raises...three sets of 10 reps each</p><p></p><p>Day 2 - Back and Legs: lat pull downs, skull crushers, bent over row with dumbbells, shoulder shrugs with dumbbells, planks...three sets of 10 reps each</p><p></p><p>I take one day a week off from my workout to rest.</p><p></p><p>Supplementation:</p><p></p><p>Pre-Workout: one scoop of Vintage Blast, which is a nitric oxide booster</p><p></p><p>Post-workout: one scoop of GNC Wheybolic Extreme protein powder mixed with one scoop of GNC Pro Performance Casein protein powder, which, combined is right at 50g protein.</p><p></p><p>Two eggs, two slices of bacon and coffee for breakfast...a salad for either lunch or supper...chicken, fish or steak for the other meal.</p><p></p><p>One hour before bed: another protein shake of one scoop whey protein and one scoop casein protein powders.</p><p></p><p>Questions:</p><p></p><p>(1) is the workout routine good?</p><p>(2) Do I need to take the one day a week off?</p><p>(3) Do I still supplement the protein powder on non-workout days?</p><p>(4) Eat heavy proteins all day? Carbs? I have no clue...</p><p></p><p>I travel three days a week, so 1/2 my workouts are in hotel fitness centers, whose quality varies. Also, it can be hard to eat well when traveling and spending a lot of time in airports. I'm not looking to be Johnny Atlas, but I want to see results from my efforts and I like the definition, as does the wife.</p><p></p><p>I've rambled much here...please feel free to offer tips and suggestions on any of the above.</p></blockquote><p></p>
[QUOTE="psaufan, post: 95319, member: 15079"] I'd welcome some feedback and suggestion on my work-out routine and supplementation. I am 51 years old and I weigh 175 lbs...always had a runner's build. I herniated a disc in my lower back six years ago and cannot run anymore. No surgery on disc...rehabilitated with non-surgical measures and am now 95%, though limited in some things as I'll detail below. I was 155 lbs when I started TRT three years ago. I started working out with weights and am now 175 lbs, so I have gained some muscle and definition. I want to make sure I am getting a bang for my buck with my workout routine and supplementation. I do enjoy working out...it is relaxing and somewhat somewhat like meditation for me in that it forces a mental focus. I am a business owner, so my mind is usually racing in 20 different directions, so my workout time actually slows me down, if that makes sense. Because of my back, I struggle hold any type of heavy weight above the injured disc (L5-S1), though I can do some exercises that entail doing so. So, I cannot do the following: squats, dead-lifts, leg press (though I can do leg lifts). Here is my routine, which alternates every other day: Day 1 - Chest and Arms: bench press, curls, inclined bench press, inclined chest flys, tricep pushdowns, knee raises...three sets of 10 reps each Day 2 - Back and Legs: lat pull downs, skull crushers, bent over row with dumbbells, shoulder shrugs with dumbbells, planks...three sets of 10 reps each I take one day a week off from my workout to rest. Supplementation: Pre-Workout: one scoop of Vintage Blast, which is a nitric oxide booster Post-workout: one scoop of GNC Wheybolic Extreme protein powder mixed with one scoop of GNC Pro Performance Casein protein powder, which, combined is right at 50g protein. Two eggs, two slices of bacon and coffee for breakfast...a salad for either lunch or supper...chicken, fish or steak for the other meal. One hour before bed: another protein shake of one scoop whey protein and one scoop casein protein powders. Questions: (1) is the workout routine good? (2) Do I need to take the one day a week off? (3) Do I still supplement the protein powder on non-workout days? (4) Eat heavy proteins all day? Carbs? I have no clue... I travel three days a week, so 1/2 my workouts are in hotel fitness centers, whose quality varies. Also, it can be hard to eat well when traveling and spending a lot of time in airports. I'm not looking to be Johnny Atlas, but I want to see results from my efforts and I like the definition, as does the wife. I've rambled much here...please feel free to offer tips and suggestions on any of the above. [/QUOTE]
Insert quotes…
Verification
Post reply
Share this page
Facebook
Twitter
Reddit
Pinterest
Tumblr
WhatsApp
Email
Share
Link
Sponsors
Forums
General Health & Fitness
Workouts & Routines
Workout Routine & Supplements
This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.
Accept
Learn more…
Top