Am I missing anything??

[eatliftrest]

Ok all. Not really a journal but as suggested by Maximus this a breakdown of where I’m at what I’m doing. W/outs do change a bit every few months to avoid boredom.

Stats: Age 48 Height 1.8 Weight 79. bf 15

Probs. Knees are knackered

Goals: Be in the best nick of my life at 60 weighing 90+

Meals:

1. ½ cup oats with 50gms whey pp and a piece of fruit + multi vit, trib, glucosamine

2. 2 whole eggs & 4 whites scrambled

3. 50gm pp shake in 100 mls trim/100mls water with glutamine

4. 250gms chicken, kumara, salad

5. pre w/o shake same as #3

6. post w/o shake same again + dextrose

7. cottage cheese on rice thins + juice/creatine

8. 250 gms steak or fish with rice or pasta, salad or veges + fish oil, trib, glucosamine

9. pp shake same as #3 + zma + vit C

Workouts: 10-ish reps a set. All 4th sets to failure, other than squats & L/press, on account of the knees.

Mon

4 sets db flat press

4 sets db incline pr

4 sets db decline pr

4 sets db flat flys

Tues

4 sets ezy curls

4 sets seated db curls

4 sets reverse bb curls

4 sets squats

4 sets leg press

Wed

4 sets seated bb press

4 sets seated db pr

4 sets db flys

4 sets db front flys

Thur

4 sets dips (1 set with weight)

4 sets skull crushers

4 sets standing ext

4 sets bench dips with weight

4 sets seated leg curls

Fri

4 sets chins

4 sets seated rows

4 sets seated cable rows

4 sets bent over rows

3 times a week 5 x 20 rep sit ups, leg raises, etc. Some with weight

p.s If you think I’ve forgotten to list the cardio you’re wrong. There isn’t any :pfft: