Thanks Dutch, and everyone else. I see guys my age that have probably never touched a weight or probably even exercised showing signs of sarcopenia. Creatine does work well. High levels of fitness can be maintained at age, but exercise and its application in a manner that befits an aging metabolism have to be used. I cant imagine working a part once a week and getting or maintaining musculature. I have read that a break of more than 48 hrs, diminishes returns. 3x weekly has been my mainstay for decades. Tried a split routine, but really didnt see much of a difference. Dutchman, if youre reading this I was wondering if you could post your routine, a split eod as you mentioned sounds feasible.
These are my workouts the last (workout) week including today:
Back/Shoulders
Warmup with a little 15lber doing several sets of 12 for each RC. (Done before every workout)
Pullups: 2 sets of parallel grip and 2 wide grip 20 reps E (each)
Seated Machine Pulldowns: 1X6 E @ 200/220/240
Seated Machine Shoulder Presses 1X8 E @ 100/110/120
Smith Machine Rack Deadlifts: 1X5@ 150/190/240/280/320/370/420, 1 X2 @ 460 (I allow 10lbs for the bar)
Smith Machine Front Shrugs: 2X10 @ 210
" " Rear " 2X10 @ 150
Tris/Bis
Weighted DIPs: Bodyweight 1X25, 45 lbs 1X15, 75 lbs 1X12, 90 lbs, 2X12
Smith Machine Close Grip Triceps Extensions 1X5 @ 150/190/240/260, 1X4 @ 280
EasyBar Skull Crushers 1X8 @ 70/80/90/100, 1X7 @110
DB Pullovers (Elbows in) 5X10 @ 90
Easy Bar Curls 1X8 60/70/80/90
Seated Curls 3X10 @ 35
Legs
Warmup: 3X15 deep knee bends
*****Poppers In: 1X10 @ 170/180/190
*****Poppers Out 1X10 @ 180/190/200
Machine Leg Raises 1X10 @ 110/120/130, 1X7 @140
Machine Leg Curls 1X10 @ 100/110/120
Smith Machine Squats (ATG ie. well below parallel) 1X5 @ 150/190/240/260, 1X4 @280
Machine Toe Raises 3X15 @ 255
Chest
Weighted DIPs: Bodyweight 1X25, 45 lbs 1X15, 75 lbs 1X12, 90 lbs, 2X12 (Lean Forward more)
Bench Press: 1X8 @ 135/185/205, 8X8 @215
Flys: 1X8 @ 50/60/70
DB BP: 1X10 @70/80
Decline BP: 1X8 @ 135/185/225, 1X10 @225 (DIPs and BP simply exhaust me, just like on Arm day!)
Knowbull I know it's not much weight compared to the big young studs around here but it is a solid attempt to build and maintain strength as I enter my 70s in less than 3 months. With my great tan and wearing a string workout shirt I get a ton of questions and admirers so that really cranks up my ego and motivates the heck out of me to do my best. Again though, this takes 1hr 15 to 1hr 30 because of the recovery time I allow myself. Hopes this helps a bit, I think it is the first time I have ever posted my complete workout schedule. Tear it up guys LOL!