Current Physical Attributes:
Gender: Male
Age: 52
Weight: 218 lbs.
Body Fat: 22.4%
Height: 70”
Chest: 50”
Waist: 38.25”
Arms: 16.75”
Shoulders: 54”
Forearms: 13.75”
Neck: 17.25”
Hips: 42”
Thighs: 24.25”
Calves: 16.25”

Nutritional Main attributes:
Caloric intake varies but is nominally 1,500 calories on non-workout days and around 2,200 on workout days. Protein varies but I try for 170 grams on non-workout days and 300+ on workout days. Carbohydrates I try to be around 100 grams as a target. Fats I try to be under 50 grams target.

Supplements:
Coffee mixed with Whey Isolate Plus Elite Series Protein as a pre-workout drink;
Other Daily Supplements: Vitamins – GNC Mega Men Performance and Vitality, 1 packet; GNC - DHEA 100 Timed Release; Spring Valley - Calcium 600mg With Vitamin D, 3 tablets; Nature's Bounty - 1200mg Fish Oil / Omega Rapid Release Liquid Softgel, 1 softgels; Spring Valley Natural Super B-Complex - Energy Metabolism, 3 tablet; Simply Right - Slow Release Iron, 1 pill; Nature Made - Vitamin D 2000 I.U., 1 tablet; Muscletech - Whey Isolate Plus Elite Series Protein (Decadent Chocolate); Protein Bar-pure Protein - High Protein Chocolate Peanut

Training Routine:
This is my total body target routine for three days a week (typically: Monday, Thursday, and Saturday). I do a total body three days a week due to my life's time constraints. You may notice it is mostly machines. The reason being is I am pushing my body with as much weight as I can but I don't have a workout partner for spotting. The routine typically takes about 3.5 hours to complete. The plank is what I term a Superman Plank with feet on a platform and arms fully extended with TRX bands (body parallel to the floor). Roto Torso is a seated rotational torso machine that I do both right at 70 degrees and left at 70 degrees for three sets each. Although I have a 30 second rest between sets in the routine I have on my Jefit Application, I try not to use all of that. My typical rest is more like 20 seconds between sets and 60-80 seconds between exercises (re-rack weights, clean equipment, and setup next exercise). Cardio (treadmill) is the last thing done for 30 minutes with a 10-15% incline at about 3.8-4.0 mph for about 30 minutes.

Monday 8/5/13 Results:

Bicep Curl Machine (each arm individually switching right-left throughout)
Set 1: 207.5x10
Set 2: 207.5x10
Set 3: 207.5x10

Preacher Curl Machine
Set 1: 140.0x10
Set 2: 140.0x10
Set 3: 140.0x9

Twisting Standing Dumbbell Curl
Set 1: 45.0x10
Set 2: 45.0x10
Set 3: 45.0x10

Machine Triceps Extension
Set 1: 215.0x10
Set 2: 215.0x9
Set 3: 215.0x8

Triceps Pushdown - Rope
Set 1: 100.0x10
Set 2: 100.0x10
Set 3: 100.0x10

Dips (fully clothed/equipped weight prior to workout)
Set 1: 225.0x12
Set 2: 225.0x10
Set 3: 225.0x10

One Arm Seated Dumbbell Wrist Curl
Set 1: 40.0x12
Set 2: 40.0x10
Set 3: 40.0x10

One Arm Seated Reverse Dumbbell Wrist Curl
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x10

Machine Deltoid Raise

Set 1: 190.0x10
Set 2: 190.0x10
Set 3: 190.0x9

Butterfly (full weight of machine+)
Set 1: 305.0x10
Set 2: 305.0x10
Set 3: 305.0x10

Iso Lateral Wide Pull-down
Set 1: 380.0x10
Set 2: 380.0x10
Set 3: 380.0x9

Leverage Chest Press
Set 1: 400.0x10
Set 2: 400.0x10
Set 3: 400.0x6

Machine Shoulder Press
Set 1: 224.0x10
Set 2: 224.0x9
Set 3: 224.0x8

Leverage Iso Row
Set 1: 360.0x10
Set 2: 360.0x8
Set 3: 360.0x8

Weight Plate Shrugs (on shrug/lunge machine, weight on each side)
Set 1: 171.0x10
Set 2: 171.0x9
Set 3: 171.0x8

Abdominal Crunch Machine (full weight of machine+)
Set 1: 220.0x10
Set 2: 220.0x10
Set 3: 220.0x9

Rotary Torso
Set 1: 200.0x10
Set 2: 200.0x10
Set 3: 200.0x9

Back Extension Machine (full weight of machine+)
Set 1: 315.0x10
Set 2: 315.0x10
Set 3: 315.0x10

Decline Crunch
Set 1: 10 Reps
Set 2: 10 Reps
Set 3: 8 Reps

Decline Oblique Crunch
Set 1: 10 Reps
Set 2: 9 Reps
Set 3: 8 Reps

Leg Press (free weight seated machine)
Set 1: 617.0x10
Set 2: 617.0x 9
Set 3: 617.0x 8

Calf Press on Leg Press
Set 1: 617.0x10
Set 2: 617.0x 9
Set 3: 617.0x 8

Superman Plank (platform & TRX bands)
Set 1: 00:00:00
Set 2: 00:00:00
Set 3: 00:00:00

Cardio – Treadmill
Distance: 1.9 miles, Speed: 3.8+ mph, Incline: 10%, Duration: 00:30:00 (HH:MM:SS), Calories Burned: 331.0