Old Fogies Club: What was your workout today?

19.3 mile bike ride - hills rolling to steep

60 minutes walking.

10 minutes on exercise bike (2.8 miles).

12,000+ steps................

Incline press x 4, Machine flyes x 4, bench press x 4, Low cable crossovers x 4.

Scott triceps press-downs x 4, Hammer machine reverse grip dips x4, , cable overhead triceps extension x 4, dumbbell skull crushers x 4. All sets above done with weight added progressively.

Vertical chair knee raise x3, torso rotation machine x 3.

Ended workout with 20 minutes in the sauna.

Various stretches, and 3 cycle of 12 reps of various exercises; e.g., crunches, pushups, squats, planks, light weight work.

12,000+ steps................

Last evening
5 mile run

30 minute Senior Strength Class

20 minutes on exercise bike (5.6 miles).


15,000+ steps................

Seated Military Press x3 Upright row x4 dumbbell lateral raise x 4, standing dumbbell press pinky up x 4, incline lateral raise x4 (weight added progressively for each set). Followed by vertical chair knee raise x4, torso rotation machine x 4.

Finish off with 20 minutes in the sauna.

rode my bike this morning for 30 minutes.

20 minutes walking. Just to pick up some cannoli.

Various stretches, and 3 cycle of 12 reps of various exercises; e.g., crunches, pushups, squats, planks, light weight work.

13,000+ steps................

25:00 pool crawl

Worst 8 minutes of my week. One workout a week, but it's absolutely awful

http://bodybyscience.net.

5 lifts - to failure - no rest between.... sleep and eat like crazy after.

And yet, way safer than any other weightlifting I've done. 4 years and no injuries... steady gains... it works!

Gym tonight. Missed last 2 days because of work, so need to get back!

20 minutes on exercise bike (5.6 miles).


16,000+ steps................

Hammer rows x4, wide grip pull downs x4, seated long cable rows x4, Close grip reverse pull downs x 4 (all progressive weight).

Incline dumbbell curl x 4(progressive), preacher curls x4(progressive), Scott Curls x4 (progressive) Behind Head Cable Curl x4 (progressive) hammer Curls x4 (progressive)

Ended workout with 20 minutes in the sauna.

90 minutes walking up hill