Over 40 workout – GARAGE training

First guys and girls may the peace of our Lord be with you in 2020!

Back to business…

Been on a too long holiday, again (40 days), chilling with family at our small cottage at Pearly Beach.

Now, 40 days off from gym is not acceptable. So, I changed my single car garage at Pearly Beach into a makeshift “cheap” gym. So, this video will cover what I call the “garage gym training system”. I will go through what you need for the setup and then discuss the training program in fair detail and also give you some ideas for the road ahead.

This system is perfect for guys who want to maintain while on holiday. However, it is quite possible to build good size with this system. It is all a matter of simply how hard you want to train and how far you want to push the limits.

Good news  – I have managed to get a lifetime discount of 15% for only my followers from FNX supplements. The only catch is, you MUST ONLY order the supplements through the following link which will activate the 15% discount: https://fnx.grsm.io/gertlouw9953

Of course, I picked up some unwanted body fat while on holiday but with the system kept shape and size. Simply too much of the wrong food and red wine will do that, eish! So, this year will start with a CUTTING cycle for me. As I get older, I get more lenient on myself during holiday and vacation periods with the family. One always needs to know what is really important in life.

 

THE SETUP

I used my single garage for my gym area. So roughly it is 5.5m but 2.5m = 13.75m2

So, if u don’t have a garage then any small room/area should be sufficient. I still got lots of room to spare with my setup.

You will need the following equipment:

  1. Two Adjustable EZ bars.
  2. Adjustable dumbbell set.
  3. Stepper (optional, can be used for warmup exercises)
  4. Exercise mat.
  5. Mirror large.
  6. One adjustable bench.
  7. One straight long adjustable barbell for bench press purposes.
  8. Building blocks (for bench press stand) and 4 soft wood pieces (for bar to rest on instead of resting on the blocks which is brittle. When finished with a set I cannot just drop the bar on the cement blocks since they would break/shatter. The soft wooden piece takes even weight absorption and also helps that the bar does not roll around). But let me make one thing clear. Training with a makeshift bench press bar rest is and always will be dangerous. BE CAREFUL!
  9. Cooling fan – optional.
  10. Various loose weights for barbell and dumbbells.
  11. Broom or 1.5m stick (to be used for core training).

 

WATCH THE FOLLOWING VIDEO FOR EXERCISE TECHNIQUE/EXECUTION:

Suggested training intensity – stop 1 rep short from complete muscle failure with each set.

 

DAY 1

PRIMARY: pecs & biceps. SECONDARY: abs & calves [total of 21 sets]

So let’s assume Monday is your day 1.

Click here for printable PDF file (thanks Henk Matthee for the effort!): GERT LOUW – 5 DAY TRAINING PROGRAM

  • Three sets of 26 STANDING KNEE RAISES (warmup). Try and raise nipple high and squeeze the abs at the top position during every rep.
  • Three sets of 30 (15 per arm) ALTERNATING DUMBBELL CURL.
  • UPPER PECS. Three sets of 15 INCLINE BENCH DUMBBELL PRESS. Use various incline angle settings and do not always just stick to the one.
  • Three sets of 25 SEATED CALVE RAISES. Here I use and bench to sit on with two bricks under the front part of my foot and a EZ bar on the upper leg.
  • Three sets of 30 (15 each arm) DUMBBELL BICEP CONCENTRATION CURL. You must really squeeze the muscle at the top of the exercise. This is a great bicep peak builder, especially if you put a lot of effort in the get that squeeze at the top of the movement.
  • Three sets of 15 FLAT BENCH PRESS. I use the suicide grip to relief strain on the wrists.
  • Three sets of 26 STANDING KNEE RAISES (cooldown). Try and raise nipple high and squeeze the abs at the top position during every rep. This is a great exercise for the whole core.

 

 

DAY 2

PRIMARY: shoulders & traps SECONDARY: abs & upper legs [total of 21 sets]

This will be typically Tuesday.

  • Three sets of 26 AIR CYCLING ON MAT (warmup). Try and raise the knee to touch the opposite elbow while slightly arching back and squeeze the ab muscles at the at point of touching opposite elbow with knee.
  • Three sets of 30 (15 per arm) SIDE LATERAL DUMBBELL RAISES. Do not raise higher than head. Shoulder height is perfect.
  • Three sets of 15 SHRUGS. I use two barbells but that is simply because of my weight requirement. You can use dumbbells as well.
  • UPPER LEGS. Three sets of 20 SQUATS.
  • Three sets of 20 DUMBBELL MILITARY PRESSES. I keep my adjustable bench in upright position to support my back during the presses.
  • Three sets of 15 SHRUGS. I use two barbells but that is simply because of my weight requirement. You can use dumbbells as well.
  • Three sets of 26 AIR CYCLING ON MAT (cooldown). Try and raise the knee to touch the opposite elbow while slightly arching back and squeeze the ab muscles at the at point of touching opposite elbow with knee.

 

DAY 3

PRIMARY: back & triceps SECONDARY: upper legs & abs [total of 21 sets]

Wednesday is typically rest day, so this will be Thursday.

  • UPPER LEGS. Three sets of 20 BODYWEIGHT SQUATS (warmup).
  • Three sets of 30 (15 per arm) DUMBBELL ROWS. Squeeze the back muscle at top point of exercise.
  • Three sets of 15 TRICEP DUMBBELL KICKBACKS. Squeeze the tricep at top point of exercise.
  • Three sets of 20 STANDING OBLIQUE TWIST WITH BROOM.
  • Three sets of 15 DEADLIFTS.
  • Three sets of 15 SKULL CRUSHERS with EZ bar.
  • UPPER LEGS. Three sets of 20 BODYWEIGHT SQUATS (cooldown).

 

DAY 4

PRIMARY: upper legs and calves SECONDARY: abs [total of 21 sets]

This is typically Friday.

  • Three sets of 26 STANDING KNEE RAISES (warmup). Try and raise nipple high and squeeze the abs at the top position during every rep.
  • Three sets of 25 SEATED CALVE RAISES.
  • UPPER LEGS. Three sets of 15 SQUATS.
  • Three sets of 20 STANDING OBLIQUE TWIST WITH BROOM.
  • Three sets of 25 SEATED CALVE RAISES again.
  • UPPER LEGS. Three sets of 15 SQUATS again.
  • Three sets of 26 STANDING KNEE RAISES (cooldown). Try and raise nipple high and squeeze the abs at the top position during every rep.

 

DAY 5

Lagging muscle groups [total of 15 sets]

This is typically Saturday.

  • Identify your 3 weakest muscle groups.
  • Start with either an ABS exercise or BODYWEIGHT SQUATS as a warmup and cooldown exercise at beginning and end of the training
    • 3 sets of 20 at start and
    • 3 sets of 20 at end.
  • Do one exercise for each of the 3 identified “weak” muscle groups. Each exercise must be 3 sets with rep range between 12 -25 reps per set.

Click here for printable PDF file (thanks Henk Matthee facebook for the effort!): GERT LOUW – 5 DAY TRAINING PROGRAM

 

But as you can see, my info is free. My aim is to help people, especially older guy’s, to re-build the older body and become all they can be. This is my passion. All I ask in return is a small DONATION for those that can afford it.

Here is the link to DONATE:

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Please make a small donation to my site to help me keeping my info free and speak positively into peoples lives...

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THE WAY FORWARD

  1. The biggest change you can make to this training system is by buying a WIDE GRIP PULLUP BAR that can be screwed into the wall. 4e55bc47The WIDE GRIP PULL up is the exercise that will take your training to the next level. This program lays the groundwork, and with the Pull Ups you will ignite upper body growth, NOT just the back muscles.
  2. You might also want to consider keeping a lookout for a second-hand lower back training (extensions) exercise bench. 41pTFZ7XfxL._AC_SX425_Lower back is one of the areas not covered in above training simply due to cost involved for specialized bench.
  3. After that, you need to start getting your act together and introduce CUTTING and BUILDING phases with the correct training aspects for each phase as well as the diet system and structure and how to align it to your body and for your goals. And of-course the correct focused supplement stacks to get you to your goal. This is where my ADVANCED SYSTEM II comes in. Specifically developed for the older guy to give a complete structured step by step approach on how to put everything correctly in place. Plus, I customize it for every individual on many levels. Here I have to charge because each system takes me nearly half a day to complete and customize. You can sign-up here (or find out more): https://gertlouw.com/my-transformation-secrets/

 

I will be doing a few more technical training videos focused more specifically one just one muscle group at a time, so watch out for them.

 

Wish you all happy training!

Gert Louw

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Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, my youtube channel and spending time with family! And off course me and my son's new adventure https://mediax.photography ...and love flying my drone - DJI Phantom 4 Pro For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 13 y/o and already eager to get his 6-pack! So donations very welcome! Just click the donation button... I started my healthy living after a very close call with death at age 40. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

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