42 and back, comments on routine please...

[Resurrected]

Hi, after quite a few years of no training I've started back. I am 5' 11", 42 years, 78kg, lean body weight 61.3kg, fat weight 16.7kg (21.4%).

I wish to build up fitness levels and also muscle. I am starting back with the following routine: cv and weights(total body) twice a week and another cv session once during the week.

Example is monday 20 mins CV, Sqauts 3 sets, Dead lift 3 sets, bench press 3 sets, Bent over row 3 sets, Military press 3 sets , Barbell curls 2 sets, lying french press 2 sets.

The above routine repeated on Friday with a 40 min CV session on Wednesday.

The above routine I intend sticking with until I feel by body is ready to adapt to a split routine (probably 4 day).

I work a weird and wonderful 24 hr shift pattern wish screws up the body clock so have to adapt the above routine depending on energy levels (not as good at 42 as they were at 22!!).

Any comments on the above would be welcome.

[Tom]

whats your diet like? when do u get to eat etc bearing in mind your shifts

[James Copping]

Looks excellent. only thing I suggest is to do the CV work after training.

[Resurrected]

Hi Tom,

diet is pretty good. Only time its difficult is when on nights (mainly due to body clock out of sync). Otherwise mainly complex carbs (oats, potato, rice),chicken, salads, fruit.

Need to get back on track with training. Probably not get to my younger level (squats 190kg for 10reps). Knees would give way now I think!!! But we will see.....Well time to get some supplements in, once I've decided what to order!

[James Copping]

OMG. 190squat x10. That is incredible!! thats like 418lbs.

[Resurrected]

Used to be my favourite exercise and had very strong legs!.....But not bothered too much about how much to lift anymore.....Crikey only managing 60kg at the minute!!

[Darkh1de]

much respect man you give us young ones something to look up 2 looks gud to me mate