I am over 40 and following the following workout for increased testosterone and good cardio.. Can you guys comment on whether you think its good.

Monday , Thurs
Full body weights
3sets x8 reps -- 9 exercises 80% multijoint 1 min RI
Squats
lunges
Bench Press
Upright rows
Calfs
Seated row
Lat pulldown
Bicep curl
Triceps pressdown
Decline situps

Tues /Sat
20-25 min sprints 1 min on 2 min walk, repeat till time is up

All other days rest

Will I develop good amounts of muscle on this program and increase my testosterone while keeping decent cardio?

I lift 25 lb dumbells ,, I can go higher but my joints pay the price as I'm 175 lbs 5'8" already and over 40.

If you think this workout needs to be modified or know ways to make it better for my goals of increased testosterone, more muscle, better cardio let me know.

I have been doing it for 2 weeks after training for months with weights but I find I was getting overtrained doing 3x10 reps. So I'm changing it to 3x8 reps. Less work might be better for me. Over the course of 9 exercises that's over 50 less reps on many big movements.. That keeps my workout time for weights around 30 min.

My sex drive has hit an all time low.. I have no libido.. I take test cream androgel.. It worked first few weeks then libido vanished. I also have poor self body image when I have a gut so I need to lose it to feel better as depressed mood doesn't help libido at all. I need to lose 1-2 inches on my stomach and increase muscles throughout body. I need to feel recovered so I need energy training in there.. When I just do weights i'm like dead tired with no energy and lethargic despite eating good and plentiful.

Its not about weight.. I don't mind losing weight.. But I want to keep or increase muscle while doing it or my test levels will plummet even more.

I've had them checked out and they are in the normal range though at the low end.

Am I overtraining? What do you think? If you have suggestions please advise.. I have terrible joints.. 5x5 etc doesn't work for me.

Define eating good and plentiful.

What kind of carbs.

Organic vegetables and fruits?

How much protein are you eating?

Good fat intake? Coconut oil or other mcts?

Im over 40 as well.

Youre smart to do leg work since that will work the larger muscles and help with testosterone.

I do a lot of pullups and chinups in place of machine work. More body weight excercises since its easier on the joints. I also do a round of tabata kettle bell swings 3 times a week balanced around my hockey game schedule.

Diet plays a huge part in this and my body notices when i dont eat right.

(12-26-2013 12:00 AM)paradigmshift Wrote:  Define eating good and plentiful.

What kind of carbs.

Organic vegetables and fruits?

How much protein are you eating?

Good fat intake? Coconut oil or other mcts?

Im over 40 as well.

Youre smart to do leg work since that will work the larger muscles and help with testosterone.

I do a lot of pullups and chinups in place of machine work. More body weight excercises since its easier on the joints. I also do a round of tabata kettle bell swings 3 times a week balanced around my hockey game schedule.

Diet plays a huge part in this and my body notices when i dont eat right.

I eat about 80-100 gm protein a day.. I try not to consume too much because I don't want to gain more mass I want to burn bodyfat as i'm overweight while preserving muscle and still staying anabolic.

I eat fruits and vegetables but not necessarily organic.


Fat intake is around 30%.

I eat 3 whole boiled eggs every morning for breakfast, as well as consume protein shakes, eat meat once a week, eat veal once a week, eat chicken breast 2x week, eat healthy cooked pepporoni pizza once a week, and a small serving of whole wheat pasta every week. I eat salads everyday. Greek salad, garden salads etc.

I think I have two major problems and they are not diet.. They are exercise and sleep. Both are effect by my age and illness. I take meds for anxiety and depression and have insomnia.. I wake at 3-4 am some mornings after sleeping at only 11 or 12 pm. I feel until I can't go past 5 hrs of sleep and into 7 or so my testosterone will be low no matter what type of diet or exercise program I choose.

Also when it comes to exercise I think I am overtraining.. I'll get a boost in libido and it last an hour or two and then the next day i'm doing sprinting and its all gone.. overtrained and tired.

I think I need a more relaxed program than the one above that doesn't put so many catabolic hormones into my regimen.

I am thinking

Mon: Legs (Squat, Lunge, Calf raise, situp) 3x8-10 reps 1 min RI

Wed: Chest Back ( Incline press, flyes , seated row, lat pulldown, situp) 3x8-10 reps 1 min ri

Fri: Shouders arms (Upright rows, biceps curls, triceps pressdown , situp) 3x 8-10 reps 1 min ri

Weights with 25 lbs dumbells.. Anything more and I get joint pain.

Walking 30-60 min most days of the week.. To beat depression and anxiety and help with sleep I am thinking a brisk walk to/in the mall near where I live everyday. It won't make me catabolic and will not destroy muscle by overtraining.. It will also help me sleep better and improve circulation throughout the body. It will also improve mood. Libido is dead with depression..You can't be depressed and have a good libido.

To beat insomnia I read one should count the hours they currenty sleep (for me that is 5 a night) and calculate a time you want to wake up everyday.. So say 6 am.. Then force yourself to sleep at 1 am so I get those 5 hours and force my body to wake up at6 everyday.. Once it is used to waking up at 6 everyday, then go to bed at 12:30 am then 12 am then 11:30 pm until I can get 7 or more hours a night and still wake up at 6.. I read this from a book on anxiety stress and insomnia.. I am going to try to implement it.

My sex drive as you'd imagine is dead right now.. I am over 40 and have sleep, health, and overtraining issues. I am trying to regenerate my body slowly.

I do take a supplement called zma at nighttime for better sleep too.

25 lb dumbells are pretty light if youre trying to boost testosterone.

What did your doctor say about your joints.

I would try eating more organic

How did you arrive at that protein amount. It sounds a bit low.

(12-26-2013 7:15 PM)paradigmshift Wrote:  25 lb dumbells are pretty light if youre trying to boost testosterone.

What did your doctor say about your joints.

I would try eating more organic

How did you arrive at that protein amount. It sounds a bit low.

Well I weigh 175 lbs at a height of 5'7"

So 25 dumbells means i'm squatting the bodyweight of a 225 lb man. To me any more than 25 lbs for 3x10 and my back and knees pay for it.. Destroyed them when I was younger squatting 400 lbs for 4x10 and deadlifting 225 lbs for 4x10 for years as an amateur bodybuilder. I also did gracie juijitsu for 10 years in a true NHB environment and almost had my neck broken several times not to mention my arms and back... I am lucky I got out of my 20's in one piece without being crippled.

The only way I can handle more weight is if I go lower reps. Like 5-6. Still that is more weight on a bad back.. Something that could keep me out of commission for good if I push myself without thinking.

I heard for weight loss while maintaining muscle a 170 lbs man needs about 90-100 gm per day whose moderately active.. I do not spend hours and hours bodybuilding like I used to , nor lift tremendous weights. I want to lean up while increasing testosterone as I hear test increase as you reach a good weight too and become lean not just by putting on muscle and bulking.

Upon Terry's advice I am taking MSM now for the joints.. Perhaps in 2 months I will be much better in joints and able to handle heavier weights once the msm kicks in.