My Training

Rajino2001

47 yrs old
5'10"
BMI = 26.12

Training = 4 times a week

Schedule and currents

Monday
Strict Military Press
2 x 5 warm ups

5 x 5 80 lbs
5 x 10 bench press 80 lbs
5 x 10 bent over row 100 lbs
5 x 8 Curls 60 lbs
5 x 10 skull crushers 50 lbs
5 x 10 Side laterals 20 lbs

Tuesday
low back Squat
2 x 5 warm ups

5 x 5 160 lbs
5 x 10 deadlifts 100 lbs
3 x 10 parallel hang sit ups 10 lbs
5 x abs roll out

Thusday
Bench Press
2 x 5 warm ups

5 x 5 120 lbs
5 x 5 pendley row 125lbs
5 x 10 strict military press 50 lbs
5 x 8 Curls 60 lbs
5 x 10 skull crushers 50 lbs
5 x 10 Side laterals 20 lbs

Friday
Deadlifts
2 x 5 warm ups

5 x 5 180
5 x 10 low bar Squat 105 lbs
3 x 10 parallel hang sit ups 10 lbs
5 x abs roll out

No pure cardio.

Planned to add box jumps.

Meal no specific but made sure everyday:

at least 6 boiled eggs
carbo ( oats, rice or wheat bread)
tuna (a lot)
meat (seldom)
no supplement yet

Goals

Strong, Lean / Muscular but with in range of BMI 25

After 4 years of absences from training, to able to lift again:
Squat = 300 lbs
Deadlift = 320 lbs
Bench = 200 lbs
Military Press = 130 lbs
Curl 100 lbs