2024 was mostly a year of doing bodybuilding training with relatively light weights while maintaining my bodyweight at around 185 to 190 lbs. Losing weight earlier in the year really impacted my training. I had to abandon my PR every week strategy, since I couldn't lift anywhere near as much weight as I had been. Throughout the year, I kept my weight loss, although my weight has been creeping upward after the holidays. Being lighter and moving without soreness became more important than doing a deadlift with 405 lbs for 9 reps, for example. For 2025, I'd like to slowly add back some weight and see if I can't start lifting a little heavier. At 39 years old (turning 40 this year!) I know I can still get stronger; I just have to balance the demands of heavy training with middle-age and a physically-demanding lifestyle. We got a puppy last August, which turned out to be a German Shorthaired Pointer in disguise. She's a very active dog that demands multiple walks every day, so I've been doing a lot of walking.
This is my current routine, which I just started a couple weeks ago. It's a bodybuilding/powerlifting split, with plenty of exercise variation and a few heavier lifting days. If I miss a day, I'll just do it the next day.
Sunday: Upperbody hypertrophy
Incline DB press 2x12
Overhand chins 2x10
Chest supported rows 2x12
Curl movement 2x12
Triceps movement 2x12
Monday: Lowerbody hypertrophy/shoulders
High bar squat 3x10 (pyramid progression)
Good mornings 2x12
Abs (crunches or knee raises) 2x12
Side laterals 2x10-12
Upright rows 2x10-12
Tuesday: Light bench/upperbody hypertrophy
Bench Press 3x10 (pyramid progression)
Underhand chins 2x10
Inverted rows 2x10
Curl movement 2x10-12
Triceps movement 2x10-12
Wednesday: Heavier lower body day/shoulders
Low bar squat 4x5 pyramid progression
Deadlift 3x5 pyramid progression
Abs 2x12
Side laterals 2x10-12
Upright rows 2x10-12
Thursday: Heavier Bench Press/upperbody hypertrophy
Bench Press 4x5 pyramid progression
BB rows 3x10-12
Biceps movements 4x10-12
Triceps movements 4x10-12
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