I am now 62 my training is 4 to 5 times a week Sun its chest worm up set then 4 sets increasing weight to reps of 7/10 and to failure doing flat incline decline and some time peck to max stretch then biceps Tues lats the same program Thurs Shoulders Dumbbell press or smith machine then laying pron incline dumbbell for post era delts seated front raises and slight bent forward medial delts fly's then bar bell shrugs to max all to 4 sets Legs on Fri or Sat depending on work as i have a lawn mowing run and doing legs on a saturday usually gives me on rest day Squats or smith machine to 6 sets dumbbell lunges 4 sets leg press then Hyper extensions
Normal Diet Magger B vita then 1 t/so of L glutamine wait 15m then Porridge no milk just add boiling water iodise salt just a good pinch and 40 gms of whey opp powder toast and honey no butter M tea tuna 200gm with chilly souse lattice muesli bar no frills chick chip
Lunch Eggs 8 yolks bread greens Pre work out 40 gm whey opp powder coffee peanut butter on bread post whey opp in cordial and amino powder Tea any thing low fat 1 hour before bed 40 gms of Evolve calcium caseinate and big tee spoon of peanut butter all natural
Nutrition (Examples of My Diet)
Normal Diet; Vit B then 1 t/spn of L glutamine wait 15m then Porridge no milk just add boiling water iodise salt just a good pinch and 40 gms of whey powder toast and honey no butter.
Morning tea tuna 200gm with sweet chilly sauce. lattice muesli bar no frills chicken chip
Lunch Eggs 8 yolks bread greens
Pre work out 40 gm whey powder coffee peanut butter on bread
Post workout whey protein in cordial and amino powder
Dinner any thing low fat 1 hour before bed 40 gms of Evolve calcium caseinate and big tsp of peanut butter all natural
Competition History
1 ST 95IFBB Mid north coas masters
95 3rd under 70 kg
2 nd NABBA /WFF five star NSW 2003
1St NABBA/WFFFive Star NSW marsters 2005
1st NABBA/WFFAustralian over 60 2005
1St Commonwealth over 60 2006NABBA/WFF
I St Universe over 60 Austria WFF 2006
ISt Southend Hemisphere G Master NABBA/WFF2007
I St NABBA/WFF over 60 Australia 2007
