What exercise have you done today?

Trade said:
The last time I did this workout on March 4th I was able to do all 12 of the singles with 75KG. That was before I started this low carb Atkins like diet. Today my 8th lift was so hard I was afraid to try another one at that weight without a spoter. So I droped it 2.5 KG for the last 4. This low carb diet is still sapping my energy. :(
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About ten years ago, when I was still peppy, I tried the South Beach Diet which is an Atkins derivative. I had been walking two miles a day, but after about five days on the diet, I only got a half mile and had to sit down on the curb and wait for someone to come and get me. I was that weak and dizzy. I think it dehydrates you.

You push yourself so hard! I imagine you probably need to eat and drink more to keep up with that intense program.
 
againstthegrain said:
After I read that schedule I had to take the day off to rest!


I'm not a 'gym rat', body builder, nutritionist, or anything close so I don't have any programing or special food knowledge, but the lifts/wt/#reps you choose leaves me scratching my head ?!? 1 hour and 24 mins of rest, plus lifting time?........1 type of lift a day?

I did look at your guide and his guiding principles, but I fail to understand it or why you decided on using it. I've never seen anyone do anything remotely like that in the decades I've been training at various gyms.
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I don't know how you get 1 hr and 24 minutes of rest? The whole workout today just took an hour. As for the Prilipin method I posted, That's just guidelines.



I've looked at lots of different routines and in the end just came up with one of mine own. And I change every now and then too.
 
My math is off. lol
Trade said:
I don't know how you get 1 hr and 24 minutes of rest?
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Part of the reason I registered here was to learn about how other seniors trained. We have a number of older super athletes around to pattern off of, but I'm not one of them.

I think you said you train for explosiveness; do you have sport(s) that require explosiveness?
 
againstthegrain said:
My math is off. lol

Part of the reason I registered here was to learn about how other seniors trained. We have a number of older super athletes around to pattern off of, but I'm not one of them.

I think you said you train for explosiveness; do you have sport(s) that require explosiveness?
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Explosiveness? lol! I'm just trying to slow down the ageing process.

Never did any sports. I did go out for football once in High School. Made it through spring practice but never came back in the fall. Too lazy. Not to mention I wasn't any good at it. Coach wanted to make me a pulling guard. So when they called my number I was supposed to pull either left or right depending and be the lead blocker for the running back. But I was so slow that every time we ran that play in practice I ended up behind the running back instead of in front. lol!
 
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Here's a couple workouts from this week that my trainer designs. They change every 3 weeks. My goal is basically to slow aging, the same as yours. I alpine ski and play golf so no matter what exercise it is it's beneficial. I try to supplement this w Zone 1/2 cardio on off days. Notably my workout partner is a woman that's close to 20 years older than me, and weighs 100lbs less and she does the same workout albeit w less weight.

3 sets of each group.

Workout A
Goblet Squats x10 - 30lb
Bridges x10 - 30lb

Lateral Shoulder Raises with band x10
Seated Rotation Alternating Shoulder Presses x10 - 10lb
Bent Over Back Flys x10 - 7.5lb

Sliding Bear Plank x14
Russian Twists x20 - 20lb
Plank Reach with Slides under your hands x14

Step ups to reverse lunges x8
Slam Ball x10 - 14lb
TRX Squat Rows x10

Workout B
Full Plank with side steps x20
Single Arm Chest Presses on ground x10 - 40lb
Sliding Hamstring Curls x10

Hanging Leg Raises x12
Assisted Pull Ups x8 - 135lb
Pendulum Lunges x6

Step Ups with bicep curls to overhead presses x8 - 7.5lb
Trx Plank Rollouts to tricep extensions x10
Bosu Single Leg Sliding Mountain Climbers x12
 
Dead lifts. Sets at 5 minute intervals

60 KG X 4
72.5 KG X 3
85 KG X 2
97.5 KG X 1

I don't do much in the way of dead lifts as I have spinal stenosis.
 

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