I've cut down to 1 mile and added some intervals (starting today). Legs are a bit tired, but other than that I survived.

Also have added some dips to work my triceps (just using a chair).

How are you guys doing?

I'm still working out 6 days a week. Mon and Thru I do 50 minutes of strength building. Tue and Fri are 30 minutes of intervals on the Treadmill. Wed is a slow 40 minutes on the recumbent bike and Sat is 50 minutes of Yoga.

I revised my strength routine quite a bit. I have had to back off a bit on the things that hit the shoulders hard, and I changed the ratio so that I am working the upper back a bit harder than my chest. I wear a heart monitor to make sure that I don't loaf and I move to the next exercise when my heart rate drops to 110 BPM (70% of max for me at 65). Several of these exercises will shoot the reart rate up to 150, but it drops like a rock afterwards. My current routine is: One set of each of the following exercises in the following order.

Start with Farmer's Walk using moderately heavy dumbbells climbing up and down the stairs until my heart rate hits 140 or better.

Pushups (but not to failure anymore)

Inverted Rows, also known as reverse pushups (I can only do 7 of these before my form falls apart.)

Dumbbell (DB) Lunges set of 10

DB Overhead press set of 10

Chinups (Honest ones) set of 7 (Not to failure anymore)

Cable Flys

DB Goblet Squats (A form of the front squat)

Hanging Leg Lifts

Glut Hamstring Pushbacks (Using a Machine)

Cable Woodchopper (Great core movement)

Dumbbell Stiff Legged Deadlifts (Emphasis on the stretch)

Decline DB Press (Emphasis on the triceps)

Cable Hip Abductions (OK, I know that this is typically a woman's exercise, but I am getting ready to go hiking and the muscles on the outside of my hips get murdered when climbing hills.)

Back Extensions using a light weight for added resistance.

Calf raises using a machine.

Cable Internal and External Rotator Cuff Exercise. (I need to strengthed the stabilizer muscles)

Finish with Stretching

Typically I burn about 510 Calories with this 50 minute routine.

My wife has been ill and I am now working two jobs during the week. I walk with her when she is feeling up to it. I have been lifting one day a week and experimenting with SuperSlow workouts. So far I am losing weight (about 6 pounds) and gaining strength. when time allows I'll see about heading back to traditional workouts.

O43