Getting back on the horse.

[Wizbang]

Hi. I have much to learn/relearn and figured joining this board would be beneficial as I have lurked for a bit and have enjoyed reading.

Wizbang here, I am a 41/M, 6'1 191lbs and recently got back into bodybuilding/weight training after a long (some may say too long) absence and a major health event, a heart attack, a couple years back. I am reading and learning again about training especially as it relates to folks over 40 and how I can incorporate new things into my routine while trying to 1) preserve my joints, 2) not have another HA and 3) improve my overall health/shape and add lean mass (in no particular order). I tend to be science focused and read literature/studies.

I have been getting at it again for ~6months now doing a two day a week training split (upper once/lower once) and cardio 4x a week and trying to find what works best for me and continue to gain strength and mass. I will hopefully not annoy everyone here with stupid questions but I apologize in advance and will try to search before I open my mouth.

Please feel free to critique anything and everything. My diet consists of a lot of vegetables/whole grain, lean meats (chicken/turkey/fish), some soy protein sources such as tofu and TVP. Mycoprotein Quorn and dairy. I've been able to drop my LDL almost 150 points so far and lost 25lbs of what seems like mostly fat in my first 6 months back through calculated caloric intake vs expenditure.

Currently I take the following supplements:

1. 2g Fish Oil ED (720mg EPA/ 480 DHA)
2. 100mg Rhodiola Rosea Extract (5 days/2 off)
3. Vitamin D 400iu ED
4. Creatine Monohydrate 3.5g ED
5. Zinc 20mg and Magnesium 300mg ED PM
6. Whey Protein Powder 30g 2x/day

(also take some hypertension and hyperlipidemia pharm but don't think you care about all that)

Workout Routine is as follows:

Upper:
Lat Pulldown 3x5
Underhand Bicep Pulldown 3x5
EZ Bar reverse curl 3x5
Bench Press 3x5
Pec Deck 3x5
Shrugs 3x5
Assisted Dips 3x5

Lower:
Leg Extensions 3x5
Seated Leg Press 3x5
Hack Squat 3x5
Roman Chair 3x5
(don't currently train calves as they tend to be strong with very little input)

Look forward to learning more. Thank you for coming to my TED talk.
-Wiz

 

[snake]

Welcome brother. That's a pretty good introduction you gave. If I may ask, did they give you any information about your heart attack? You had it at a pretty young age.

As for the workout, I would change a few things but we can talk about that later.

You'll enjoy the crowd here. There's quite a few of us that are on the back nine.

 

[Rickt]

Under 40 for a major heart problem sure puts you on an unsteady platform. But it isn't over. It has just begun.

My first sugestion is do what your cardiologist suggests to the letter. Don't alter a thing they suggest. If you choose to add extra make sure they approve.

If the fuel pump in your 56 dodge is a little sus don't take it to a drag meet. It will blow up at half track.

So I think you need to change to a three or four day split. Two days a week is maintaince at best. However don't over do things. Four times a week at half an hour each is better than twice a week at an hour each.

Sorry if I miss read what you meant. But don't ignore blood pressure problems. Manage your stress. Reduce your salt and increase magnesium and potassium along with keeping with your regular meds.

You got a second chance at this. Don't take your eye off the ball. Getting another 40 years with your family is more important than 18 inch arms.

Do what is necessary to continue running the ball forward. Don't get side tracked or lazy or the game is lost.
Great to have you here.

 

[Wizbang]

Welcome brother. That's a pretty good introduction you gave. If I may ask, did they give you any information about your heart attack? You had it at a pretty young age.

As for the workout, I would change a few things but we can talk about that later.

You'll enjoy the crowd here. There's quite a few of us that are on the back nine.

Yep 36, was the youngest guy in the cardiac ward. Docs have chalked it up to Hypertension and Hyperlipidemia but admit that I only had 100% blockage of the one vessel and no surrounding plaque build up when scoped so they're a bit stumped usually there is accumulation elsewhere.

 

[Wizbang]

Under 40 for a major heart problem sure puts you on an unsteady platform. But it isn't over. It has just begun.

My first sugestion is do what your cardiologist suggests to the letter. Don't alter a thing they suggest. If you choose to add extra make sure they approve.

If the fuel pump in your 56 dodge is a little sus don't take it to a drag meet. It will blow up at half track.

So I think you need to change to a three or four day split. Two days a week is maintaince at best. However don't over do things. Four times a week at half an hour each is better than twice a week at an hour each.

Sorry if I miss read what you meant. But don't ignore blood pressure problems. Manage your stress. Reduce your salt and increase magnesium and potassium along with keeping with your regular meds.

You got a second chance at this. Don't take your eye off the ball. Getting another 40 years with your family is more important than 18 inch arms.

Do what is necessary to continue running the ball forward. Don't get side tracked or lazy or the game is lost.
Great to have you here.

Thank you! I run everything I do including supplements (just got approval for the Creatine 2 weeks ago) through my cardiologist. He has suggested I add some muscle because I am still in a good space to put it on/strength well ahead of the geriatric years.

My BP is currently 117/80 +/- 5 and LDL <120 thanks to an ACE inhibitor and PCSK9 Inhibitor so I am doing "amazingly well" according to doc. I included Rhodiola into my regiment and it has had a pretty good effect on my stress, that one is a big work in progress for me...stress reduction, I am a huge stress ball most of the time. I walk daily, trying to find more ways to destress is a must.

Salt is kept pretty low and definitely looking into better Mg/K balance.

Open to all recommendations and help, very much appreciate it!

 

[CJ]

Welcome to the Underground!

 

[Berserker_D]

Solid intro! Welcome to the Underground

 

[EZrancher]

Good for you for taking your life back what a terrifying experience but I'm glad this hasn't scared you out of doing the very thing that will help sustain your health welcome

 

[Big-paul]

Welcome. I'm new here too but I think there are some cool cats here.