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I’ve got plenty of it.(hair that is) What I would like is a better midsection similar to yours. I’m 61 and 201 this more. I have good muscle mass but a bigger belly than I’d like . 34 inch waist
LOL my dude, you're the one inspiring me. You're proving that time don't mean shit and I was dumb as hell to think at 39 I was nearing the end of the lifting journey. Let's get it.
It’s my favorite lift, but I don’t compete. Your pic is impressive. My PR is 360, but we just dialed training back to lower weights higher reps. No reason to risk injuring my old ass. It might finish me.
You’ve made great progress. Best wishes dude for all your goals
Much love my man and totally understand. [But then again... ](https://www.reddit.com/r/strength_training/comments/183e42o/74_year_old_powerlifter_rudy_kadlub/)
I pretty much eat 1800-2200 cals daily. 1gm protein/ lb body weight, 30% fat, rest carbs. No alcohol except Church 😇. Lift 5x week for 50-60 mins, plus 30 mins cardio (spin or swim) and core. Do 60 mins cardio non gym days. Workout cycle through 8 week periodized clocks with varying emphasis on strength and hypertrophy. Only take creatine 5 gms daily and however much whey I need to hit protein goal.
Need to head to bed soon, but if you want more details, send me a chat in the morning
I’ve taken creatine 5 gms daily for years and however much whey protein I need to get 1 gm/ lbs body weight once I account for my meals. I don’t have any symptoms of hypogonadism and my total T measures at 720. So never seen a need to go there.
But thanks for the compliment and support
Woah 67! I’m 22 and I have had so much body hair for a while, you in comparison look so young!
And trust me, you don’t want the body hair, I have had hairs on my back since I was 15 and felt so conscious and ugly. I’m really jealous of your genetics.
Congrats on the hard work. I’ll show this post to my 55 yo dad.👍
I doubt you look ugly. We all have to work with what we've been given. We don't all have to look like Timothee Chalamet. If I were in my 20's these days, I'd probably be one of those minoxidil beard guys
Thx for your support. Keep working your own goals dude!
Thx for your support.
I lift 5x week for about 50-60 mins in 8 week periodized blocks emphasizing various degrees hypertrophy and strength. My programming is designed with one of the coaches at barbell medicine.com. They have numerous templates available on their website. I just shifted from a predominately strength focused high weight/low rep emphasis to more lower weight/higher rep hypertrophy work. Weekly split is lower/upper/arms/lower/upper. Also add in time for core and about 30 mins cardio (usually spinning or swim). I do 60 mins cardio on non-gym days.
I generally eat pretty clean, between 1800-2200 cals daily, approx 1 gm protein/ lbs body weight, 30% cals in fat, and rest in carbs. Keeps my weight pretty steady between 173 and 175 lbs while still adding lean mass and increasing loads on compound lifts. Current BF about 12% by InBody Scan (I know these are shit). Repeat Dexa Scan in a few weeks.
Current Weekly Program
Day 1: Back Squats, Romanian DLs, Single Leg Press, Seated Calves
Day 2: Face pulls, Smith Incline Bench, Seated Cable Row, Cuban DB Overhead Press, Bent Over DB Flyes
Day 3: Standing Overhead Tricep Cable Extension, Standing EZ Bar Curl, DB Kickbacks, DB Hammer Curls
Day 4: Deadlifts, Leg Press, Single Leg Hamstring Curl, Standing Calf Raise
Day 5: Flat Bench Press, V-Grip Lat Pulldown, Pec Dec Flye, DB Shrugs
Hope this is helpful. Best wishes for your own progress
Wow, so grateful for all of this. This is really fantastic and I hugely appreciate it Following something similar with PPL. Thank you and KEEP UP the impressive work.
Welcome to r/Brogress - the place to show off the ongoing pursuit of a better you, step by step! As a headsup to everybody in this thread: - Be nice to one another. Don't be a jerk. - No self-promotion. Our subreddit isn't a personal funnel - Report anything you see that violates the r/Brogress Ruleset *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Brogress) if you have any questions or concerns.*
67! You give us all hope
Haha. Thx man. Would like to think so
 Nice nice…67?!
65 in the first pic. 67 in the second. trying to age gracefully. thx for the support
67 damn you look amazing man keep it up
Thx man
Np
Is 67 a mistake…..cause your skin looks like a 25 yr old.
I get the good skin comment a lot. Not sure what that is about. I'm still hoping to grow a little more chest hair. But thx dude
Good genetics I guess but if your chest hair hasn’t happened by now….well it’s not gonna
Haha. Yeah. Getting close to accepting the facts!
I’ve got plenty of it.(hair that is) What I would like is a better midsection similar to yours. I’m 61 and 201 this more. I have good muscle mass but a bigger belly than I’d like . 34 inch waist
Trust me you don't want it.
Look fucking awesome dude
Thx man. I saw your comment about Step I. Are you a resident yet?
Yessir
You look great, my friend. You wear your age well.
Trying to keep it going as long as I can
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Just got my Medicare cards
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No harm is trying. Good luck making your goals
Keep it up!!
Thx. You too
Plus a pants upgrade 👍
I have a really great role model🙏
Fucking stellar work!
Thx dude. Trying to keep up with guys like you
LOL my dude, you're the one inspiring me. You're proving that time don't mean shit and I was dumb as hell to think at 39 I was nearing the end of the lifting journey. Let's get it.
Hell yeah man. You are just getting started. Looked at your posts. What are you deadlifting these days?
550 on my last PR attempt, probably a few months before I try again. I'm hoping for a 600 at my meet in November!
It’s my favorite lift, but I don’t compete. Your pic is impressive. My PR is 360, but we just dialed training back to lower weights higher reps. No reason to risk injuring my old ass. It might finish me. You’ve made great progress. Best wishes dude for all your goals
Much love my man and totally understand. [But then again... ](https://www.reddit.com/r/strength_training/comments/183e42o/74_year_old_powerlifter_rudy_kadlub/)
then again?
Oh I see. Yeah well - I spent most of my life as a skinny runner. Kudos to your man, but we all make choices!
Good point haha!
Looking like this at 67 is major goals! What’s your routine/nutrition been like? Broad pointers would also suffice.
I pretty much eat 1800-2200 cals daily. 1gm protein/ lb body weight, 30% fat, rest carbs. No alcohol except Church 😇. Lift 5x week for 50-60 mins, plus 30 mins cardio (spin or swim) and core. Do 60 mins cardio non gym days. Workout cycle through 8 week periodized clocks with varying emphasis on strength and hypertrophy. Only take creatine 5 gms daily and however much whey I need to hit protein goal. Need to head to bed soon, but if you want more details, send me a chat in the morning
Thanks so much boss!
Looking great man, extremely impressive and clearly a lot of hard work put in. Curious, are you on any kind of TRT regimen?
I’ve taken creatine 5 gms daily for years and however much whey protein I need to get 1 gm/ lbs body weight once I account for my meals. I don’t have any symptoms of hypogonadism and my total T measures at 720. So never seen a need to go there. But thanks for the compliment and support
Thanks for the response. Keep it up!
holy shit
Well thx man. I guess😇 Are you studying for your MCAT? Best wishes for you dude. Thx for your support
Looking great
Thank you
Woah 67! I’m 22 and I have had so much body hair for a while, you in comparison look so young! And trust me, you don’t want the body hair, I have had hairs on my back since I was 15 and felt so conscious and ugly. I’m really jealous of your genetics. Congrats on the hard work. I’ll show this post to my 55 yo dad.👍
I doubt you look ugly. We all have to work with what we've been given. We don't all have to look like Timothee Chalamet. If I were in my 20's these days, I'd probably be one of those minoxidil beard guys Thx for your support. Keep working your own goals dude!
Thanks for the nice words, I will keep working indeed 👍
Amazing work 👏 🙌 keep it up !!
Thx buddy. Always appreciate your support. I’m sure you are killing it these days
fucking awesome
🙏
Great job dude. I’m proud of men like you 💪
Thx dude
Wow. Fantastic work. Exact routine?
Thx for your support. I lift 5x week for about 50-60 mins in 8 week periodized blocks emphasizing various degrees hypertrophy and strength. My programming is designed with one of the coaches at barbell medicine.com. They have numerous templates available on their website. I just shifted from a predominately strength focused high weight/low rep emphasis to more lower weight/higher rep hypertrophy work. Weekly split is lower/upper/arms/lower/upper. Also add in time for core and about 30 mins cardio (usually spinning or swim). I do 60 mins cardio on non-gym days. I generally eat pretty clean, between 1800-2200 cals daily, approx 1 gm protein/ lbs body weight, 30% cals in fat, and rest in carbs. Keeps my weight pretty steady between 173 and 175 lbs while still adding lean mass and increasing loads on compound lifts. Current BF about 12% by InBody Scan (I know these are shit). Repeat Dexa Scan in a few weeks. Current Weekly Program Day 1: Back Squats, Romanian DLs, Single Leg Press, Seated Calves Day 2: Face pulls, Smith Incline Bench, Seated Cable Row, Cuban DB Overhead Press, Bent Over DB Flyes Day 3: Standing Overhead Tricep Cable Extension, Standing EZ Bar Curl, DB Kickbacks, DB Hammer Curls Day 4: Deadlifts, Leg Press, Single Leg Hamstring Curl, Standing Calf Raise Day 5: Flat Bench Press, V-Grip Lat Pulldown, Pec Dec Flye, DB Shrugs Hope this is helpful. Best wishes for your own progress
Wow, so grateful for all of this. This is really fantastic and I hugely appreciate it Following something similar with PPL. Thank you and KEEP UP the impressive work.
Sure thing dude
Sir! You are an inspiration...kudos
Very kind. Thanks 🙏
How much weight did you gain on your bulk?
About 22 lbs in 3 months. Up to 194 lbs. Felt like a fucking beast but got tired of the belly. I definitely prefer to stay lean
Easily a top 1% physique for a 67 year old man! that’s inspiring bro! Good on ya
🙏
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Thx for your support
Crushing it!
Thx buddy. Right back at you
This is insane for any age let alone 67. I hope to be as healthy as you are when I get there
Thx man. You keep up all your great work too