62 Year Old Progress Log

[62Young]

Saturday March 28, 2026

Onward and forward! With a lot of inspiration from many of you here at ASF
and excellent guidance, a good deal of progress has been made on my
journey to a leaner, more muscular and fitter version of myself. Thank you.
I’ll continue to log my workouts/diet/macros and everything necessary and
relevant to this journey in the coming days and weeks. My goal is to look
even better: leaner, more muscular and be as fit and feel as well as I have
felt all the days since I started this journey.

Age 62 Years
5’11"
182.4Ibs. (Fasted).

January 23. 205 Ibs.


Today, March 28. 182.4 Ibs.


Cycle:

Test C. 100mg/wk. ED.
Mast P. 60mg/wk. ED
Gh. 3ius ED.

Supplements:

Multivitamin
CoQ10
D3
K2
Mag G.
NAC

Diet/Macros:

Training Day.

Calories: 2500
Protein: 250
Carbs: 225
Fat:-50

Rest Day Macros

Calories: 2000
Protein: 225-250
Carbs: 125
Fat:-50

Training Today: Lower Hamstring Focus

Leg Press 3x 10-12
Stiff Leg Dead Lift DB: 3x 10-12
Reverse Hack Squat: 3x 10-12
Sumo Squat: 3x 15-20
Leg Extension: 2x 12-15
Standing Calf Raise: 3x 15-20
Bent Over DB Delt Raise 2x 12-15
Leg Lift 2x 20+
Standing Cable Crunch 2x 20+

Thank You ASF.

 

[62Young]

Sunday

Rest Day

Cardio: 30 Minute Tread Walk 1% Incline.


Steps: 6496.

Cycle:
Test C. 100mg/wk. ED.
Mast P. 60mg/wk. ED
Gh. 3ius ED.

Supplements:
Multivitamin
CoQ10
D3
K2
Mag G.
NAC
Creatine

Diet/Macros:
Protein: 233.5g.
Carbs: 120.5
Fat: 39.8g.

*Some meals from the day.

Breakfast: 80z. Turky Breast/1/2 Cup Jasmine Rice.


2nd Meal: 3 Egg Whites-i Whole Egg Scrambled/1 Yellow
Pepper.


Lunch: 8oz. Eye Round Beef/3oz. Broccoli.

Thank You ASF.

 

[Halfi]

Nice man. You have come a long way in just a few months

 

[Meetketchup]

Let’s go!

 

[62Young]

Nice man. You have come a long way in just a few months

Thank you, brother. Great coaching and inspiration from guys like you.

 

[Startingover]

Pretty significant change 62.
Especially lower abs!!
Nice work thus far man!!

 

[62Young]

Pretty significant change 62.
Especially lower abs!!
Nice work thus far man!!

Thank you, brother! Another jacked old(er) guy who inspires me every day.

 

[Ness8430]

Heck yeah! Let's go!

 

[Meetketchup]

Guy is serious as a heart attack and off to an awesome start. Didn't take long to get dialed in with everything. This is going to be fun.

 

[TommyJam]

Nice work Man. Following.

 

[62Young]

Monday A.M.

*Well rested this morning, thank the gods!


Fasted Cardio: 30 Minute Jog/Walk 1% Incline.

*Needed that. Have some juice now. A lot of work to do today.

Steps: 5859.

Breakfast.

8oz. Sea Scallops/1 Grtanny Smith Apple/i Cup Blueberries.

Protein: 38.55g.
Carbs: 45g.
Fat: .8g.

*Let’s get it done!

 

[Ryandenzy]

Well done!

 

[62Young]

Monday P.M.

*Another productive day. I’m ready for bed.

Training: Monday Upper Push

Lateral Side Cable Delt Raise 3x 12-15
30% Incline Press Machine 3x 10-12
Flat Chest DB Press 3x 10-12
Dual Cable Fly Shoulder Height 2x 10-12
Dual Arm Lat Pull Down Elbows Close 3x 10-12 w/1 Rest/Pause Set. (At last working set).
Chest Supported DB Rows Elbows Close 3x 10-12 w1 Rest/Pause Set.
Chest Supported DB Rows Elbows Wide 3x10-12 w1 Rest/Pause Set.
Standing Dual Bayesion Cable Curls 4x 12-15
Overhead Triceps Cable Extension 4x 12-15
Leg Lifts 2x 20+
Standing Cable Crunch 2x 20+

*Love that little intensifier we added to lats. Was jacky jack jacked!

*This guy arrived by freight during my workout. FTR Rack. I have to
assemble it tomorrow.


Steps: 19091. (Front yard clean up this morning.)

Cycle:
Test C. 100mg/wk. ED.
Mast P. 60mg/wk. ED
Gh. 3ius ED.

Supplements:
Multivitamin
CoQ10
D3
K2
Mag G.
NAC
Creatine
Fish Oil

Diet/Macros:
Protein: 248g.
Carbs: 222.5g.
Fat: 28.35g.

*Some meals from the day.

2nd Meal: 8oz. Turkey Breast/1/2 Cup Jasmine Rice/1 Date.

Preworkout: 8oz. Eye Round/3oz. Broccoli/1/2 Cup Jasmine
Rice.

PostWorkout: 8oz. Chicken Breast/1/2 Cup Jasmine Rice/
1/2 Date.

Thank You, Coach @Meetketchup for this life-changing
program and thank you ASF.

 

[Bullseye Forever]

The food looks so good

 

[62Young]

The food looks so good

Delicious.

 

[Bullseye Forever]

Do you cook all your own food ?