Sorry guys i know i am not 40 yet but i will be soon enough in 2 years.

Each year that passes by and now that my back pain is far better then it was i feel the urge to train more, if i miss a workout i feel bad and need to get it back some how.

I built myself a home gym in my basement with an infra red sauna, tones of free weights, bench that i can incline, flatten and do military press on, a multi station where i can do lat pulldowns, low pulley rows, triceps pushdown, leg extension and a leg press. tones of dumbells and a stairmaster.

I recently switch my training to 6 times per week so far so good taking Kre Alkalyn creatine and glutamine when i train.

My split is like this

Day 1 morning chest evening triceps

Day 2 morning back evening biceps

Day 3 shoulders

Day 4 legs

for the training i use the listen to your body principle after my 4 day cycle if my chest feels ok and not too sore i will train it again on day 5.

I don't have pre-defnined exercies, sets and reps, i go by feel, keeping my rep range between 8-12 and going for forms. I want muscle developpement not mass.

So far so good, i also do a bit of cardio into all of this.

My medical doctor refused the presciption for steroids, since my testosterone test came back postive and he said i am too young. So i will skip the steroids for now.