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Old 07-28-2011, 06:05 PM   #2326
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Insanity: The Asylum
Strength
And a Isokinator routine after. Sore.
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Old 07-28-2011, 08:33 PM   #2327
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Default Can an old guy stick his head in the door?

Before I turned 50, I did a lot of wood cutting and splitting (chainsaw and axe - none of that fancy hydraulic stuff) - 2 to 4 farmer cords a year. Additionally, I biked, hiked, did a lot of work on our house, kept up an engineering career and raised two fine sons (with the aid of my wife, of course.) After that age, these activities were no longer an option, so I switched to the gym. That was nearly 2 1/2 decades ago.

I've kept up the gym work, modifying it a bit as time went on and I grew older. Up to last year, my routine was as follows:
. 1/2 hr. on treadmill (level, walking)
. Three lower body exercises
. Four arm and shoulder exercises.

As I near 74 years of age, I find it better to split these up a bit. I still start each session with the treadmill, but do upper body one day and lower body two days later, alternating every two days (if I get there that often.)

When I was chopping wood, I had very strong arms and hands. My hands and grip are still rather phenomenal. However, I ripped the distal biceps tendon off the bone about 6 years ago and messed up my right rotator cuff three years ago. Neither was repairable. Therefore, I have had to reduce my upper body loads, but still do a better job than most.

Now, let's elaborate a bit.

Today was a lower body day.

I started with the treadmill, level, walking only (I never run), starting at 3.4 mph and working my way up in 3 minute increments, finishing with 3 minutes at 5.0 mph. That's a pretty quick walk, folks!

Then the following:

Leg press - 8 sets, 14 reps to 1 rep, increasing load:
14 reps @ 200 lb.
12 reps @ 240 lb.
10 reps @ 280 lb.
and so on,
2 reps at 440 lb.
1 rep at 480 lb.
and today, 1 rep at 500 lb., the stack limit.
(Note: this is a straight vertical lift, not a slant lift.)

Leg extension and leg curl. I use the same pattern of reps and loads for both.
Leg extension
12 reps @ 80 lb.
10 reps @ 100 lb.
8 reps @ 120 lb.
6 reps @ 140 lb.
4 reps @ 160 lb.

Leg curl
12 reps @ 80 lb.
10 reps @ 100 lb.
8 reps @ 120 lb.
6 reps @ 140 lb.
4 reps @ 160 lb.

Then after supper, Mrs Ho Ho and I did a ten mile bike ride to the coffee shop for a bit of ice cream and conversation.

I'll describe an upper body day next time.

By the way, I'm about 5'8" and 172 lb. And I still have a bit of round tummy, just like Ho Tai, for my wife to cuddle.
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Old 07-28-2011, 10:31 PM   #2328
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Quote:
Originally Posted by Ho Ho Tai View Post
Before I turned 50, I did a lot of wood cutting and splitting (chainsaw and axe - none of that fancy hydraulic stuff) - 2 to 4 farmer cords a year. Additionally, I biked, hiked, did a lot of work on our house, kept up an engineering career and raised two fine sons (with the aid of my wife, of course.) After that age, these activities were no longer an option, so I switched to the gym. That was nearly 2 1/2 decades ago.

I've kept up the gym work, modifying it a bit as time went on and I grew older. Up to last year, my routine was as follows:
. 1/2 hr. on treadmill (level, walking)
. Three lower body exercises
. Four arm and shoulder exercises.

As I near 74 years of age, I find it better to split these up a bit. I still start each session with the treadmill, but do upper body one day and lower body two days later, alternating every two days (if I get there that often.)

When I was chopping wood, I had very strong arms and hands. My hands and grip are still rather phenomenal. However, I ripped the distal biceps tendon off the bone about 6 years ago and messed up my right rotator cuff three years ago. Neither was repairable. Therefore, I have had to reduce my upper body loads, but still do a better job than most.

Now, let's elaborate a bit.

Today was a lower body day.

I started with the treadmill, level, walking only (I never run), starting at 3.4 mph and working my way up in 3 minute increments, finishing with 3 minutes at 5.0 mph. That's a pretty quick walk, folks!

Then the following:

Leg press - 8 sets, 14 reps to 1 rep, increasing load:
14 reps @ 200 lb.
12 reps @ 240 lb.
10 reps @ 280 lb.
and so on,
2 reps at 440 lb.
1 rep at 480 lb.
and today, 1 rep at 500 lb., the stack limit.
(Note: this is a straight vertical lift, not a slant lift.)

Leg extension and leg curl. I use the same pattern of reps and loads for both.
Leg extension
12 reps @ 80 lb.
10 reps @ 100 lb.
8 reps @ 120 lb.
6 reps @ 140 lb.
4 reps @ 160 lb.

Leg curl
12 reps @ 80 lb.
10 reps @ 100 lb.
8 reps @ 120 lb.
6 reps @ 140 lb.
4 reps @ 160 lb.

Then after supper, Mrs Ho Ho and I did a ten mile bike ride to the coffee shop for a bit of ice cream and conversation.

I'll describe an upper body day next time.

By the way, I'm about 5'8" and 172 lb. And I still have a bit of round tummy, just like Ho Tai, for my wife to cuddle.
Ho Ho Tai not only can you stick you head into the door of this great thread- you might as well break the door down ... what you write is very inspirational... it's about making the exercise work for you... Now do you enjoy doing work with machines, free weights 'barbells' or dumbbells? ....



Below is a Wall Chart "YORK BARBELLand DUMBBELL SYSTEM OF TRAINING" circa 1930s - some of the stuff is old school ;but, still works today


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Old 07-28-2011, 10:36 PM   #2329
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Same Ole...45 min elliptical, 30 min weight machines.
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Old 07-29-2011, 10:51 PM   #2330
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30 min. weights, 65 min. elliptical
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Old 07-31-2011, 04:09 PM   #2331
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Insanity- The Asylum
(Game Day)
Plus some isokinator work.
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Old 07-31-2011, 10:29 PM   #2332
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25 minutes weights, 60 minutes elliptical
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Old 08-01-2011, 05:52 PM   #2333
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Today's workout - with the Chest Expanders

YORK ADVANCED METHODS

1. FRONT PULL, KNUCKLES UP
2. ARCHERS MOVEMENT
3. FRONT PULL, KNUCKLES IN
4. DIAGONAL FRONT PRESS
5. FRONT PRESS
6. ONE ARM CURL
7. ONE ARM ROW
8. PULL FROM ABOVE-KNUCKLES OUT.
9. PULL FROM ABOVE-KNUCKLES IN.
10. ONE ARM PRESS –TRICEP PRESS.
11. TRICEP EXERCISE
12. NECK WORK
13. GRIP WORK

1 set 15 reps (chest expander used for exercises 1-12)
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Old 08-02-2011, 08:28 PM   #2334
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Unhappy

no workout today - just stretching....
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Old 08-08-2011, 04:18 PM   #2335
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Insanity: The Asylum
Vertical Plyo
Isokinator Work
Bas Rutten MMA workout- Thai Boxing (Three two minute rounds)
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Old 08-09-2011, 10:16 AM   #2336
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Saturday's Workout

One Dumbbell


1. Compound Movement ( Deadlift -Clean Press) 45lb Dumbbell 4X 2 reps
2 Compound Movement ( Deadlift -Clean Press) 60lb Dumbbell 4X 2 reps

movement with left then right hand



Monday's workout - with the Chest Expanders

YORK ADVANCED METHODS

1. FRONT PULL, KNUCKLES UP
2. ARCHERS MOVEMENT
3. FRONT PULL, KNUCKLES IN
4. DIAGONAL FRONT PRESS
5. FRONT PRESS
6. ONE ARM CURL
7. ONE ARM ROW
8. PULL FROM ABOVE-KNUCKLES OUT.
9. PULL FROM ABOVE-KNUCKLES IN.
10. ONE ARM PRESS –TRICEP PRESS.
11. TRICEP EXERCISE
12. BACK PRESS
13. SHOULDER SPREAD

1 set 15 reps (skipped exercise 2,11,12,13)



Tuesday another Old School Workout Today
circa York Barbell Company 1942

Most Exercises used a 50 lbs Dumbbell

1. Dumbbell Swing 10 reps
2. Alternate Dumbbell Press 15 reps
3. Chest Press with Tubing
4. One Arm Dumbbell Presses 12 reps
5. Dumbbell Shrugs 15 reps
6. Grip Work
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Last edited by tonynyc; 08-09-2011 at 10:19 AM.
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Old 08-10-2011, 09:37 AM   #2337
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went to the gym about a day ago,2 hour workout did alittle bit of everything.will probably go again today
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Old 08-10-2011, 06:30 PM   #2338
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One hour of water pilates.
OH my poor ABS!
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Old 08-10-2011, 10:01 PM   #2339
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Wednesday Workout

Odds and Ends day

Grip work for forearms
Neck exercises
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Old 08-12-2011, 10:45 PM   #2340
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Thursday- 20 min treadmill, 20 min weights, 30 min elliptical

Friday- 20 min elliptical, 20 minutes weights, 40 min treadmill.
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Old 08-14-2011, 07:59 AM   #2341
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50 minute mall walk Tuesday night

30 minutes around a craft festival yesterday- I was sweating like a pig and could hardly see even in "cooler temperatures this week"
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Old 08-14-2011, 06:16 PM   #2342
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I committed to walking 6 nights a week 3 weeks ago with my friend. The first two weeks we walked together mostly around a park a little over 1 mile in less than 30 minutes each time. Last week I was in Nova Scotia even though I didn't walk the distance we were walking the town I was in was all hills, so no matter which way I went I would eventually have to climb a hill to get back to my hotel. Back home and we walked again tonight....it felt good to get out there and walk again.
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Old 08-15-2011, 07:35 PM   #2343
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Tonight- 20 min weights, 30 min treadmill, 20 min elliptical, crunches w/ ball
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Old 08-16-2011, 01:16 PM   #2344
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Bas Rutten's MMA workout- Thai Boxing (10 two minute rounds)
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Old 08-20-2011, 12:44 AM   #2345
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Tuesday- 20 min weights, 30 min treadmill, 20 min elliptical

Friday- 30 min weights, 30 min treadmill, 20 min elliptical, stretches
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Old 08-20-2011, 04:10 PM   #2346
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Today: 20 minutes weights, 30 min treadmill, 30 minutes elliptical, 10 minutes easy stretches (this video), 10 minutes core exercises with swiss ball.
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Old 08-21-2011, 06:21 PM   #2347
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Insanity: The asylum (Speed and Agility)
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Old 08-21-2011, 10:35 PM   #2348
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Sunday- 20 min weights, 25 min treadmill, 25 minutes elliptical
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Old 08-22-2011, 03:31 PM   #2349
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Today's workout - with the Chest Expanders

YORK ADVANCED METHODS

1. FRONT PULL, KNUCKLES UP
2. ARCHERS MOVEMENT
3. FRONT PULL, KNUCKLES IN
4. DIAGONAL FRONT PRESS
5. FRONT PRESS
6. ONE ARM CURL
7. ONE ARM ROW
8. PULL FROM ABOVE-KNUCKLES OUT.
9. PULL FROM ABOVE-KNUCKLES IN.
10. ONE ARM PRESS –TRICEP PRESS.
11. NECK WORK
12. GRIP WORK

1 set 10 reps (chest expander used for exercises 1-11)
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Old 08-22-2011, 11:53 PM   #2350
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30 minutes weights, 25 min treadmill...then cut workout short b/c gym was packed and all the cardio machines were taken.
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