Anyone here have a physical workout routine?

sipowicz said:

Just running. 3 times a week I tell my wife she is putting on weight. I'm up to 18 miles a week

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sipowicz said:

Actually, I do take 3 spin classes a week in the morning at my local Y. Amazing how many hot moms are in those classes. ��

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ChuckS1 said:

I'm 60 (God, really? I don't feel that old) and I run 4 miles a day, weekends off, at the gym. Treadmill with ESPN on the TV, elevation at 3 and working on a 8:30 minute mile pace, but most days it's closer to 8:45. Goal is to get to a sub 9:00 mile 10k in the spring.

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snubbyfan said:

We've been going to the YMCA three times a week.
On Tuesday and Friday, we start the day with a workout on the rowing machines to warm up then forty five minutes at spin class.
Then it's time to hit the weights. Not sure how long but we do get a really good workout. Working every body part.
After that we ride the stationary bikes for a while.
Then it's off to the warm pool for water aerobics. My wife's been a substitute water aerobics instructor so we just do our own thing using their equipment.
Before we leave we spend some time in the steam room.

On Sundays it's the same routine except there's no spin class.

Both of our goals isn't so much weight loss as a change in body composition.
Since I've been lifting heavier, my weight's gone up a bit and my belt's loosened a bit.

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American1776 said:

I caught the iron bug very early in life; in middle school. My father was a very big and strong guy, and he competed in powerlifting. I emulated him growing up, and have been a devoted lifter the whole time (I am now in my 30's). I, too, compete in powerlifting competitions, and I hold a state record in the bench press in my drug-free division. Even to this day at the age of 69, my dad still lifts.

If your goal is to build muscle, your best bet is to train for strength. Granted, you'll see lots of drug-assisted bodybuilders doing high reps. Do not emulate the genetically gifted and drug assisted 'freaks'. Their training methods do not apply to us.

Get on a basic program of 3 days per week. Focus on basic compound movements. Over the years, colleagues and friends have asked me to give them a lifting program, since I was always the 'biggest strongest guy they knew'. So, here it is:

Monday, Weds. Friday.
1) Leg press or Barbell Squat
2) Overhead Press
3) Lat pulldown
4)Bench press
5)Calf raise
6) Barbell Curl

Do not add any exercises. This workout should take no more than 60-70 minutes to complete. Each exercise, do 2-3 sets. Keep the reps in the 6-10 range. Build up your numbers to a double-bodyweight '***-to-grass' barbell squat and a 1.5 times bodyweight bench press. Then you'll be on the way to some very good muscle size and strength. My personal best bench press was in August of 2009. I weighed 165 lbs and I bench pressed 330 lbs., for a legitimate double bodyweight bench press. I currently weigh 180 lbs and bench press 340 lbs.

Diet: You need to eat at least 3-4 sound meals a day. Nothing fancy, just make sure to get protein carbs and fats. The easiest way to turn your diet anabolic is to consume a 'shake' 3 times per day, one of which should be consumed immediatly after your workout. It's important on training days to consume this type of shake IMMEDIATELY AFTER TRAINING. Here's the recipe:
8 ounces of juice or milk
4 raw eggs
tablespoon of honey
20 grams of whey protein powder.

You can have this drink for breakfast, again 2-3 hours after lunch, and then again about 30 mins before bed. EVERYDAY. Yes, that's a dozen raw eggs per day. I've been doing this, and the results are significant. The raw eggs are important, they really do make a huge difference.

Weight lifting is a life long journey. Results will typically be very good the first year, then after that, you'll have to tweak things slightly to get additional gains.

Good luck.

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the ringo kid said:

Heh heh, I already need to buy new clothes. My newest three pair of sweats are so loose now, that even tying them up as tight as I can, I'm constantly pulling them up. These are so tight the waistband is rumpled and can't contract any more. I have sweats I bought several months ago, I bought those to fit tight to possibly give me incentive to do something about my weight--didnt happen like planned. All of these are also loose and if I walk with two rolls of quarters in my pocket, I have to keep a hand ready to hold them up. All my tight t-shirts, are now like wearing tents. I just special ordered some from: The Mountain.

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the ringo kid said:

You forgot, Consume copious amounts of potato chips before grabbing for a bag of candy.

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Donn said:

Used to. Twice a day, six days a week. Cardio in the A.M. Weights at night after work. Was a competitive power lifter. Over trained, didn't let the little hurts heal. So today, both shoulders are full of arthritis, so's one knee. Everything hurts. Benched 500 pounds back in the day, now it takes two hands to put a gallon of milk in the fridge. Training's fine, just don't get carried away.

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johngalt said:

There is lots of good advice here on lifting. I'll add that I have found that interval workouts (high intensity short duration, like sprints) is more effective than low intensity long duration, for example long walks. I like spinning classes because you get the intensity without the beating that running inflicts.

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snubbyfan said:

That's the thing. Before my motor nerve problem started, I was very active. After, with all the tests, treatments and reduction in activity level, I went from trim and fit to big and squishy.
I've got lotsa clothes that fit again.
Recently, after punching the 10th hole, I decided to retire my fat belt.
Now my goals to be fittest, gimpy Injun I can be.

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Chuck24 said:

Don't eat chips. At my age I have to look out for my health. Plus these days too hard to find chips that actually taste like potatoes.

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Skeptic 9c said:

At the moment I'm doing whatever the therapist says. But soon I will be on my own and needing a close gym at reasonable price.
Geoff
Who notes this getting old stuff is getting old.

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bettis1 said:

We joined our Sports Club 32 years ago when it was just an architect's dream. Since then we have religiously worked out 5 days a week for 50-60 minutes each day. MWF we do treadmill (since we can no longer run) and TT we do free weights and machines. The Club is a part of the Four Seasons Hotel so the facilities and machines are top flight.

We get up at 3:30am each week day, have a cup of coffee, morning constitutional, read the Upper Room, check email, and head for the Club. We developed that habit back when we were both in health care and had to get to work before 7:00. We've kept it up and I'd guess that we are the only retired couple around who's alarm goes off that early. The Club doesn't officially open until 5:30 but security lets us in the backdoor at 5:00. There are anywhere from 5 to a dozen regulars there before it opens. Everyone there is serious with their routine...don't have to work around the "princesses" with their tennis bracelets and yoga pants. After workout, we head out to a good breakfast, do the necessary chores to keep body and soul together and then try to grab a short nap in the afternoon. Bed comes by 9:00 if we can avoid some social obligation.

I had one rotator cuff repair years ago but now all joints, ligaments, muscles function as designed. My weight hasn't varied from 175-180 in decades. Must be in a zone for me since I join the ranks of the Octogenarians in less than a month.

Bob

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johngalt said:

Be careful of the whey protein. It causes digestion problems with a large number of people. I'm not sure if it is an allergy or something else. I can only take it for a little while before it starts upsetting my stomache.

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Mickey D said:

Physical routine? Only when the wife gets outta line. Jab Jab, left, right, uppercut.

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