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  1. #1
    JP1
    JP1 is offline Newb
    Join Date
    Dec 2007
    Posts
    6

    68 yr old female bodybuilder-definitely not a senior

    Wasn't sure where to post, hope this is it.
    My plan is to get really ripped by the time I am 70. I have found a couple of role models so I know it can be done.
    I have been working out for almost a year and see muscle definition coming on. Had a hip fracture setback last June and couldn,t walk for two months. That slowed my progress a little but I expect this coming year to be a big progress year.

    This looks like a great place to share info and ask questions.
    JP

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  3. #2
    Phate89 is offline Bond Boy
    Join Date
    Aug 2007
    Location
    Southern California
    Posts
    3,902
    Welcome to the site JP. 68 is quite a remarkable age to still be lifting, but if you see the progress and accomplishments some of the younger members like chillen have made at 46, then that proves that age is not a factor. I'm sure your quite an inspiration to those in their late 50's or 60's that anything is possible

    How about some more details about your diet and training?

    Again, welcome.

  4. #3
    Chillen is offline Banned
    Join Date
    May 2007
    Posts
    1,831
    What is your current diet and training plan?

    Welcome to the finest internet forum on the planet!

    We can help: together as a team we have all the tools necessary to make your dream come true........



    Best wishes in all that you set out to do in your goals and in life:



    Chillen

  5. #4
    JP1
    JP1 is offline Newb
    Join Date
    Dec 2007
    Posts
    6

    Training and Diet details

    I do mostly free weights with some machines. Have been doing 3 heavy workouts/week - legs one day, back day & chest day. Now I plan to up that to 6 days/wk to allow for two complete workouts for each muscle group.

    I am adding cardio for endurance, firmness and to drop weight. I only have to drop 10lbs.

    My diet needs the most work, I need to make clean eating a daily thing and up my protein.

    I love walking lunges as part of leg workout and was doing 50 of them with no weight earlier this year before hip fracture. Last week for the first time after surgery, I was able to do them again as part of my leg workout. Did 3 sets of 12.

    Don't think of my workouts as different just because I am older. It may just take me a little longer to get the full body of muscle I want.

  6. #5
    Phate89 is offline Bond Boy
    Join Date
    Aug 2007
    Location
    Southern California
    Posts
    3,902
    What kind of exercises are you doing
    Any squats, deadlifts, rows, or other basic compounds?

    Instead of doing a 3 day split twice a week, have you thought of doing a full body workout 3x a week instead?

  7. #6
    JP1
    JP1 is offline Newb
    Join Date
    Dec 2007
    Posts
    6

    Current routines

    legs:
    squats -3 sets of 15, last set with 10lb weights
    Walking lunges currently 3 sets of 12
    leg presses on press machine
    quad and hamstring machines - 3 sets as much weight as I can handle.
    stepups - 3 sets currently with no weight
    hamstring curls - 3 sets of 15 with as much weight as possible to failure
    close grip hamstring work with 15lb weights

    I do a similar amount of work for all upper body muscles. I so back to back exercises for about the first 40 min until I am pretty exausted and then switch to 3 sets of 15 concentrating on a single muscle to finish out the hour.

  8. #7
    Phate89 is offline Bond Boy
    Join Date
    Aug 2007
    Location
    Southern California
    Posts
    3,902
    You want your muscles to achieve hypertrophy and grow right, have you thought of lowering the reps and increasing weight?

  9. #8
    JP1
    JP1 is offline Newb
    Join Date
    Dec 2007
    Posts
    6
    I am getting really great growth with my current 3 sets, 12 to 15 reps.
    I keep increasing the weight to my max and that is causing the growth I want.
    I may go down in reps later when I get a full core of muscle on me but since I want to fully shape my muscles and not make them as large as possible, I will have to experiment I guess.

    Thanks for your input, this time around is a permanent commitment for me and there is not a big community of female bodybuilders my age to check with. Pioneering a new path has always excited me so I'm up for the challenge.

    Thanks again

  10. #9
    CobaltSSGuy is offline Warming Up
    Join Date
    Sep 2008
    Location
    WI
    Posts
    84
    First off, welcome! Secondly, i'm very impressed, and applaud you for having the drive that you do.

  11. #10
    seniormuscle is offline In Orientation
    Join Date
    Dec 2008
    Location
    Kansas
    Posts
    1

    Don't let anyone discourage you

    I'm 65 in a few weeks. I'm in the best shape of my life. I lift heavier than most young people. Moreover, the average woman our age can't even lift ten pounds! I admire your ambition and motivation and if I can support you in any way, let me know.

    Susanna

  12. #11
    cbolding is offline First Set
    Join Date
    Sep 2006
    Location
    Austin, TX
    Posts
    198
    Welcome! I look forward to seeing your progress!

  13. #12
    i_love_muscle is offline Pleasantly Perverted
    Join Date
    Jun 2008
    Location
    Perv Parlor
    Posts
    2,741
    Considering the OP hasn't posted for a year, I wouldn't hold my breath ...

  14. #13
    LMV
    LMV is offline In Orientation
    Join Date
    Jan 2009
    Location
    Calgary, AB
    Posts
    1
    Hello JP1! You are an inspiration, and I will be following your lead. I just googled to find bodybuilding for senior women in Calgary and I found you! I am a 57 yr. old female and I'm looking for help in chosing a fitness club and getting my muscles toned up. Where do you work out? LMV

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