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I will be posting my daily workouts in this thread. My current routine consistes of a 6 day split, one muscle group per day. I try to do cardio 6 days a week.
Thursday, Apr 28
Cardio - 7 miles, .5 mile warm-up, 6 mile run, .5 mile cool down.
Pre-workout supps - L-Glutamine 5 grams, Tribulus 1000mgs, protein shake 1.5 scoops.
Back
Pull ups - 1x10, 4x8, 2x5.
Seated cable rows - 1x15 110LBS, 3x15 120LBS, 1x25 100LBS.
Wide grip lat pull downs - 4x12 110LBS.
Hyper extensions - 4x15.
Close grip chin ups - 1x8, 1x7, 1x6, 1x5.
Post work out supps - Creatine Monohydrate 5 grams, protein shake 2 scoops.

GREAT!!!!v i look forward to following your journal and progress!!
 
What are your goals?
 
tell us alittle about yourself

My major goal is to maintain my current fitness level, stay healthy and keep from injuring myself. So many people tell me that I cannot add lean muscle mass at my age. I don’t believe that, the gains come a little slower but they do come. For the last 3 months or so I have upped my protein intake to 1 to 1.5 grams per pound of body weight and increased the intensity of my workouts and I can see some improvement. I’ve gained 5 pounds and my body fat went from 10 to 8% during this period.
About me: I’m 65 years old. Grew up in Othello, WA. Spent nearly 28 years in the Navy. Retired from military service in 1992 and started driving semi-trucks. Retired from truck driving in July last year because of vision problems. Now I’m fully retired so I have plenty of time to workout and spend time with the family. I’m married to a wonderful woman, a little younger than me, and have three teenagers in the house.
   I started working out and running in my mid 20’s and kept it up until I retired from the Navy. After retiring, I stopped working out and never paid much attention to my diet. It wasn’t long before I was out of shape and overweight. I was in the self destruct mode. I made a committment to get back in shape and started lifting weights and walking/running. I have been on a regular training program for about 11 years now. Fitness has become a lift style for me.

great idea to up your protein.. You seem very dedicated and and the time to really focus on your goals!! 10%-8%!! thats amazing!
 
I look forward to following you.. you should post your daily diet to!

Workout for Friday Apr 29
Morning
Cardio; 6 miles, .5 mile warm-up, 5 mile run, .5 mile cool down.
Afternoon
Pre-workout supps - L-Glutamine 5 grams, Tribulus 1000mgs, protein shake 1.5 scoops.
Biceps
Straight bar cable curls; 1x20 50LBS warm-up, 1x12 70LBS, 1x10 80LBS, 2x6 90LBS, 1x25 50LBS.
Dumbbell hammer curls; 2x12, 1x10 35LBS, 1x15 25LBS.
Reverse curls; 1x10, 3x12 40LBS.
Lying dumbbell curls; 1x10, 1x9, 2x8 25LBS.
Straight bar cable curls; 1x25 40LBS.
Post workout supps - Creatine Monohydrate, protein shake 2 scoops.
Note:  I workout at home. All my exercises are done with a home gym, dumbbells and body weight.

wow you are fit, how long have you been a body builder??? are you pro?

I started working out in 1970, took a little vacation from 1992 to 1999 then got back into it. Been pretty serious about it ever since. NO, I’m not a pro. I have never competed and probally never will. I just enjoy working out and being fit. Thanks for your comment.

Workout for Saturday Apr 30
Morning
Cardio - 5 miles, .5 mile warm-up, 4 mile run, .5 mile cool down
Afternoon
Pre-work out supps - L-Glutamine 5 grams, Tribulus 1000mgs, protein shake 1.5 scoops
Shoulders
Shoulder press - 2x15, 2x10 60LBS
Dumbbell Arnold press - 4x12 25LBS
Bent over laterals - 4x15 25LBS
Side lateral raises - 4x12 15LBS
Upright cable rows - 4x12 60LBS, 1x20 50LBS
Traps
Shrugs - 4x15 140LBS
Post workout supps - Creatine Monohydrate 5 grams, protein shake 2 scoops

how many times do you train a week?  I love reading your workouts, its great how you are still going strong at your age, this motivates me.  who is your favorite body builder?

 Right now I’m training 6 days a week. I try to do a 6 day split for three months or so then I will back off to a 4 day split for 2 or 3 months. As you can see, the weights I use are not that heavy. I’ve found that if I try to lift heavy I have problems with injuries. Probably an age related thing. I can’t do heavy squates or dead lifts because of lower back problems. I read your profile. Your credentials are very impressive. My favorite body builder is Frank Zane.

 
Do you meal 5 minutes?? because that is 15 miles lol

 
 
I love this attitude!! so many people get fit for all the wrong reasons!! you do it because you loveit and it is your life style.. there is no off season!

llulko, 
That’s a .5 (1/2) mile warm-up and cool down,  total of 6 miles. Sheesh, I can only fantisize about 15 miles!!..lol..

Workout for Monday May 2
cardio - 9.4 miles, .5 mile warm-up, 8.4 mile run, .5 mile cooldown
Pre-workout supps - L-Glutamine 5 grams, Tribulus 1000mgs, protein shake 1.5 scoops
Legs
Half squats - 1x15 110LBS, 1x15 130LBS, 4x10 160LBS, 1x20 110LBS
Leg extensions - 4x15 90LBS
Hamstring curls - 4x15 40LBS
Calf rasises - 4x15 120LBS
Abs
Weighted decline crunches - 4x25 50LBS
Reverse crunches - 4x25
Post workout supps - Creatine Monohydrate 5 grams, protein shake 2 scoops with fruit.
I did this workout right after cardio this morning. Pretty much trashed my legs. feels good though.

 
 
why are you doing do much cardio?? i htought you wanted to build muscle??
 
DOnt you think you are burning muscle with all that cardio??

  
 
why are you doing do much cardio?? i htought you wanted to build muscle??
 
DOnt you think you are burning muscle with all that cardio??[/QUOTE]
I have been toying with the idea of running some 10K races this summer and possibly a half-marathon in the fall if my knees will hold out. So I’m kind of testing the water to see if I can handle it. There is no doubt that I’m burning a little muscle, but I have actually gained a couple of pounds in the last two months or so while still maintaining the same body fat readings. I think I will be OK if I keep my protein intake up and limit the high intensity cardio. If I start losing weight then I’ll get concerned.

That is great! A 10k!!!
 
You are smart to track your progress!
 
How do you check your body fat?
 
I guess you really have to pick one goal… 10k or build muscle unless you want to kind of maintain the muscle you have now so you can run your 10k.
 
I could only imagine that the 10k training will catch up to you and you will burn more muscle… definitely keep track! But you are VERY impressive!
 
I would take a ton of bcaa!! A ton!! Like xtend and really focus on pre and post workout nutrition.
 

 

 
 
 [/QUOTE]
I made a mistake on that web site. It’s www.freedeiting.com/tools/body_fat_calculator.htm

Workout for Tuesday May 3
Morning - Cardio - 6 miles, .5 mile warm-up, 5 mile run, .5 mile cooldown.
Afternoon
Pre-work out supps - L-Glutamine 5 grams, Tribulus 1000mgs, protein shake 1.5 scoops
Chest
Incline bench press - 1x15 120LBS, 1x12, 1x9, 1x10 140LBS
Decline bench press - 1x15, 1x14, 1x9, 1x10 140LBS, 1x18 110LBS
Decline bench press using Kris Gethin’s Dramatic Transformation Principle (DTP), 12 sets, 1x50 60LBS, 1x40, 1x30, 1x20, 1x10, 1x5, 1x5, 1x10, 1x20 50LBS, 1x30 45LBS, 1x40, 40LBS, 1x50 30LBS with a 45 second rest between each set.
Machine flies
1x8 90LBS, 2x10 80LBS, 1x12, 70LBS, 1x12 60LBS
Post workout supps - Creatine monohydrate 5 grams, protein shake 2 scoops
The link to Gethin’s DTP article is: http://www.bodybuilding.com/fun/dtp-changing-bodies-and-lives.htm
Was a killer chest workout. Should stimulate growth??

oh boy what a workout!!! i dont know how you do it!
 
That is alot!! how long does your workouts last?
 
DO  you do this back to back 6 miles and hen train?  How doyou have the energy this is amazing!

Now that I am in my senior years I’m finding I can’t lift the heavy weights like I used to so I go lighter with more volume. I don’t do that DTP workout very often, just when I want to change things up a bit.
My workouts are usually around 1 1/2 hours and very seldom back to back with my run. I try to run early in the morning and lift in the afternoon or evening.

gottcha!! If you did that everyday I would have been shocked!

Workout for Wednesday May 4
Morning - Cardio - 5 mile walk
Afternoon
Pre-workout supps - L-Glutamine 5 grams, Tribulus 1000mgs, protein shake 1.5 scoops
Triceps
Incline bench push downs - 2x15, 2x12 60LBS, 1x15 50LBS
Flared elbow push downs - 1x12, 4x15 80LBS
One arm cable reverse push downs - 1x10, 3x9 20LBS, drop sets 1x13 15LBS, 1x12 10LBS
Post workout supps - Creatine Monohydrate 5 grams, protein shake 2 scoops

Have you ever thought about doing more then one body part or hitting a lagging muscle group twice a week?

I started this 6 day split around the 1st of Apr. Up until then I was doing a 4 day split combining chest/triceps and back/biceps. I will go back to that in a few weeks. Even now, I combine those exercises when I am unable to workout 6 days. At my age I feel that working a muscle group more than once a week is too much. I may try it though.

Workout for Thursday May 5
Cardio - 5 miles
Pre-workout supps - L-Glutamine 5 grams, Tribulus 1000mgs, protein shake 1.5 scoops
Back
V-Bar pull ups - 1x5, 1x8, 2x10, 2x7, 1x6
Wide grip lat pull downs - 1x10, 3x12 110LBS, 1x50 60LBS
Post workout supps - Creatine 5 grams, protein shake 2 scoops
Workout was back-to-back with cardio this morning, Felt a little tired and lazy so I left some exercises out. Still, I feel good about the workout.

 
 
good point keep doing what you are doing!!

Workout for Friday May 6
Pre-workout supps - L-Glutamine 5 grams, Tribulus 1000mgs, protein shake 1.5 scoops
Biceps
Standing dumbbell curls - 1x20 25LBS, 1x12, 1x11, 1x10, 1x8 35LBS, 3x15 25LBS
Hammer curls - 1x8, 2x10, 1x8 35LBS
Reverse curls - 1x10 40LBS, 3x6 50LBS, 1x10 40LBS
Straight bar cable curls - 1x50, 1x25 30LBS
Dumbbell wrist curls - 3x12, 1x10 35LBS
Abs
Hanging crunches - 1x7, 1x9, 1x8, 1x7, 1x6
Post workout supps - Creatine Monohydrate 5 grams, protein shake 2 scoops with fruit
Cardio - 2 mile walk with my lovely wife
Good bicep workout. My arms actually felt like they did some work.

Workout for Saturday May 7
Morning - Cardio 5 mile run
Afternoon
Pre-workout supps - L-Glutamine 5 grams, Tribulus 1000mgs, protein shake 1.5 scoops
Shoulders
Seated dumbbell shoulder press - 1x12 25LBS, 1x7 35LBS
Standing dumbbell shoulder press - 1x10, 4x8 35LBS
Bent over raises - 4x15 25LBS
Side lateral raises - 4x10 15LBS
Machine shoulder press - 3x25 30LBS
Traps
Shrugs - 4x15 150LBS
Post workout supps - Creatine Monohydrate 5 grams, protein shake 2 scoops with fruit