OVER 40 MUSCLE

If you had to choose between the following supplement stacks, which would you choose and why?

1. Animal Pak

2. MuscleTech's Muscle Building Stack

3. Gaspari Nutrition

    -SuperPump 250

    -Novedex XT

    -Size On

4. Dorman Combos

I am starting to look forward to Thursday and Friday. I love to work arms and legs. I got to the gym early this morning and ran into one of my old police buddies from back in the day. He and I used to be in the SWAT unit together and patrolled in the public housing unit for years. However, we never worked out together. He has been lifting for probably 20 years or so. He is huge! I, on the other hand, have been dormant for years and still have not taken the training wheels off the EZ bar yet. Anyway, we did not exactly workout together but it was good to be in the gym with him today. Maybe we can hook up more in the future.

I really put it to the ole arms today. I did my normal arm routine and then added a finishing touch on the end for good measure. Here is the normal routine:

EZ-bar preacher curls … 12/12/8/6

Incline DB curls … 10/10/10/8

Cross-body hammer curls … 12/12/8

Rope press downs … 12/12/8

Single-arm overhead extensions … 10/10/10

After this workout, I went to the cables and hooked up a short straight bar and did drop sets on two handed curls (15/12/10/8/6/F). By the end of the workout my arms were on fire. I love that feeling.

I then hit the ab machine and back extension for a few reps. Then, it was time to go to work. Legs get a workout tomorrow.

Shoulder day! I had a good workout today. I got a late start and had to rush a little but I still think I made the best of it.  
Side DB Lat Raises … 8/8/12
Seated Bent-Over Lat Raises … 8/10/10
DB Shrugs … 15/15/15BB
Shoulder press (Smith Machine) … 15/15/10
DB Press … 8/8/10  

Because of time, I did not get to do cardio today. I am off this weekend so I am going to be able to get in some cardio on Saturday to make up for it. I  am probably going to cut back to 2-3 days per week on cardio anyway.

I was not as sore today as I thought I would be. After doing my first serious chest training in several years yesterday, I thought I would be one big sore spot. Today it was time to put my back through its paces. Here is how the morning work out went: 

T-Bar Rows … 10/10/12/12
V-Bar Cable Rows … 12/12/12/8
DB Shrugs … 15/15/15/15
Overhead Lat Pull downs … 15/15/15/15 

I had a little extra time today so I hit some cardio too. I have been doing the treadmill for my cardio but I decided to hop on the elliptical. This was my first time and I loved it … it kicked my glute … but I liked it just the same. I have worked my self up to 45 minutes on the tm with no problem. However, I was only able to do 17 mins on the elip. I attempted to do the pre-programmed (30 minute) weight loss program on it but only made it a little over half way. Oh, BTW, I will not have to work calves this week. My God what a pump.  Tomorrow I will be hitting shoulders. This is one of my most favorite areas to work.

I have a question regarding supplements. What would you suggest as a basic starter pack for a beginner. I know I’ll be doing the whey protein, multi-vitamin and creatine to start with. Here are the questions I have:

1- What should I be looking at to add to that combo?
2- Should I add anything at all the first month?
3- What would you suggest for a 3-month cycle of supps?

I saw this combo and am considering starting with it. What do you think? Any help you could provide would be appreciated. I eagerly await your input.

Friday, I hit the legs. I had the gym all to myself so I hit it hard. Here’s my routine:

 
Leg Press … 4×15

Leg Extension … 3×15*

Leg (hamstring) curls … 3×15*

Squat … 4×15 
*Leg extensions and curls were done as a superset.

 
I also incorporated sit-ups between the sets. It helps me get in a bunch of them where otherwise I would probably wouldn’t. At the end of the day I had a good sweat going and felt pretty good. I had been doing my leg workout on the Cybex machines but today I used the free weights. I could really tell the difference. I am still a little sore this morning (two days later) but it feels good.

 
Monday is chest day. Because of my early workout time, I am usually alone in the gym in the mornings. That translates to no spotter.  With my upper body being my weakness this will make chest day a little interesting. After working the chest, I’ll knock out about 20 minutes on the elliptical or the treadmill.

 
CUL8TR

Friday, December 8, 2006 - NEW WORKOUT/RECAP
Well, I have made more changes. I have finally settled in on a workout routine schedule that I can work with. I have struggled over the past few weeks, trying different routines and exercises, and now I think I have found something I can do.

Each day will work a different body part. Here is how the typical week will work.

Monday … Chest

Tuesday … Back

Wednesday … Shoulders

Thursday … Arms

Friday … Legs

With today being Friday, making it leg day, here is what I did this morning:

Leg Presses 4×15

Leg Extensions 3×15

Hamstring Curls 3×15 (decline bench style)

Squats 4×15

I would like to incorporate calf raises into the mix but we do not have a machine or workstation set up for that. Any suggestions?

Something else I have started doing (every workout) is adding some sit-ups to the mix. During my warm-up time I knock out anywhere from 30-40. Then, after each set, I knock out a set of sit-ups (15) before cycling through the set again. After the typical workout, not only have I got a good weight workout, I have knocked out roughly 100 sit-ups. Not bad for a guy who needed back surgery 4 years ago.

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