MsPhysique
New member
Age: 52 | Height: 5'6" | Weight: 76 kg
Calories: 2100 (160g Protein | 250g Carbs | 60g Fat)
Hey everyone,
I decided to start a training log to track my progress and hopefully get some valuable feedback along the way. I’m focused on building muscle and improving strength. I’ve been training consistently, and I’d love to hear any tips or experiences from others, especially from women who are in a similar age group. Here’s what I’ve been working on lately.
Shoulders:
- Hammer Strength Machine Shoulder Press
- 10 x 10 | 10 x 15 | 10 x 20 | 10 x 22.5 | 10 x 25 | 10 x 27.5 | 10 x 20
(I increase weight as I go, aiming for muscle fatigue without compromising form.)
- Dumbbell Incline Rear Delt Row
- 10 x 5 | 10 x 10 | 10 x 10 | 10 x 10 | 10 x 10 | 10 x 10
(This movement really helps isolate the rear delts and improve shoulder stability.)
- Seated Dumbbell Lateral Raise
- 10 x 3 | 10 x 5 | 10 x 5 | 10 x 5 | 10 x 5 | 10 x 5
(I focus on controlled movements here to hit the medial deltoid.)
- Incline Dumbbell Front Raise
- 10 x 2 | 10 x 2 | 10 x 2 | 10 x 2 | 10 x 2
(I’m using lighter weights for this to focus on form and activation of the front delts.)
Quads:
- Hammer Strength Leg Press
- 10 x 20 | 10 x 40 | 10 x 60 | 10 x 80 | 12 x 100 | 12 x 100 | 12 x 100 | 12 x 100 | 12 x 100 | 12 x 100 | 12 x 100
(I’m progressively overloading the machine with sets of high reps to build endurance and strength in my quads.)
Glutes:
- Hip Ab/Adduction Machine
- 12 x 21 | 12 x 28 | 12 x 35 | 12 x 42 | 12 x 42 | 12 x 42 | 12 x 42 | 12 x 42 | 12 x 42
(I use this for targeted glute and hip abductor work, which is essential for shaping the lower body.)
Training Focus:
- The primary goal is muscle building, especially focusing on upper body strength and hypertrophy, while maintaining a lean physique.
- I’m progressively increasing weights where possible, and aiming for hypertrophy by hitting different rep ranges and focusing on form.
I’d love to hear from others, particularly women in their 40s and 50s, about how they structure their training, any tips for muscle growth, or how they manage recovery. If anyone has insights into optimizing training for longevity or dealing with recovery at our age, feel free to share!
Calories: 2100 (160g Protein | 250g Carbs | 60g Fat)
Hey everyone,
I decided to start a training log to track my progress and hopefully get some valuable feedback along the way. I’m focused on building muscle and improving strength. I’ve been training consistently, and I’d love to hear any tips or experiences from others, especially from women who are in a similar age group. Here’s what I’ve been working on lately.
Shoulders:
- Hammer Strength Machine Shoulder Press
- 10 x 10 | 10 x 15 | 10 x 20 | 10 x 22.5 | 10 x 25 | 10 x 27.5 | 10 x 20
(I increase weight as I go, aiming for muscle fatigue without compromising form.)
- Dumbbell Incline Rear Delt Row
- 10 x 5 | 10 x 10 | 10 x 10 | 10 x 10 | 10 x 10 | 10 x 10
(This movement really helps isolate the rear delts and improve shoulder stability.)
- Seated Dumbbell Lateral Raise
- 10 x 3 | 10 x 5 | 10 x 5 | 10 x 5 | 10 x 5 | 10 x 5
(I focus on controlled movements here to hit the medial deltoid.)
- Incline Dumbbell Front Raise
- 10 x 2 | 10 x 2 | 10 x 2 | 10 x 2 | 10 x 2
(I’m using lighter weights for this to focus on form and activation of the front delts.)
Quads:
- Hammer Strength Leg Press
- 10 x 20 | 10 x 40 | 10 x 60 | 10 x 80 | 12 x 100 | 12 x 100 | 12 x 100 | 12 x 100 | 12 x 100 | 12 x 100 | 12 x 100
(I’m progressively overloading the machine with sets of high reps to build endurance and strength in my quads.)
Glutes:
- Hip Ab/Adduction Machine
- 12 x 21 | 12 x 28 | 12 x 35 | 12 x 42 | 12 x 42 | 12 x 42 | 12 x 42 | 12 x 42 | 12 x 42
(I use this for targeted glute and hip abductor work, which is essential for shaping the lower body.)
Training Focus:
- The primary goal is muscle building, especially focusing on upper body strength and hypertrophy, while maintaining a lean physique.
- I’m progressively increasing weights where possible, and aiming for hypertrophy by hitting different rep ranges and focusing on form.
I’d love to hear from others, particularly women in their 40s and 50s, about how they structure their training, any tips for muscle growth, or how they manage recovery. If anyone has insights into optimizing training for longevity or dealing with recovery at our age, feel free to share!
