Well, now that I have a more permanent home and set routine, I've started hitting the gym nearly every day.

What I'm needing is a more set routine or plan for working out. Right now I do variations of:

* Bench press (flat, incline, decline)
* Lat pull
* Side bends
* Low row
* Bridges
* Curls
* Triceps extensions
* Knee raises
* Dips
* Chest flys

Any other suggestions/recommendations?

The hardest part is working my gym routine into our regular PT schedule. It's supposed to be runs on Monday/Wednesday/Friday and muscle failure (a set of different exercises) on Tuesday. Thursday is an off day.

Thanks for any advice.

quote:

Originally posted by LKS:
Well, now that I have a more permanent home and set routine, I've started hitting the gym nearly every day.

What I'm needing is a more set routine or plan for working out. Right now I do variations of:

* Bench press (flat, incline, decline)
* Lat pull
* Side bends
* Low row
* Bridges
* Curls
* Triceps extensions
* Knee raises
* Dips
* Chest flys

Any other suggestions/recommendations?

The hardest part is working my gym routine into our regular PT schedule. It's supposed to be runs on Monday/Wednesday/Friday and muscle failure (a set of different exercises) on Tuesday. Thursday is an off day.

Thanks for any advice.

You need to add some lower body stuff. We all generally tend to hate squats and lunges, and we get told that any form of a deadlift is "bad" for us, but these three movements are among the most important. You don't really need to go heavy either.

If you can do them, substitute chinups for curls and lat pulls. Also, pushups are generally a better movement for most of us, and unless you can do 3 sets of pushups with your feet elevated, you don't really need to do bench presses. You might be calling them something different, but be sure to have some seated rows and/or inverted rows (sometimes called reverse pushups) to strengthed the upper back so that you don't get a muscle imbalance.

Happy working out. Most of the rest of your workout looks functional.

quote:

Originally posted by Pecos:

quote:

Originally posted by LKS:
Well, now that I have a more permanent home and set routine, I've started hitting the gym nearly every day.

What I'm needing is a more set routine or plan for working out. Right now I do variations of:

* Bench press (flat, incline, decline)
* Lat pull
* Side bends
* Low row
* Bridges
* Curls
* Triceps extensions
* Knee raises
* Dips
* Chest flys

Any other suggestions/recommendations?

The hardest part is working my gym routine into our regular PT schedule. It's supposed to be runs on Monday/Wednesday/Friday and muscle failure (a set of different exercises) on Tuesday. Thursday is an off day.

Thanks for any advice.

You need to add some lower body stuff. We all generally tend to hate squats and lunges, and we get told that any form of a deadlift is "bad" for us, but these three movements are among the most important. You don't really need to go heavy either.

If you can do them, substitute chinups for curls and lat pulls. Also, pushups are generally a better movement for most of us, and unless you can do 3 sets of pushups with your feet elevated, you don't really need to do bench presses. You might be calling them something different, but be sure to have some seated rows and/or inverted rows (sometimes called reverse pushups) to strengthed the upper back so that you don't get a muscle imbalance.

Happy working out. Most of the rest of your workout looks functional.

I have added seated rows (and the occational inverted rows) as well. I can only do a couple pullups (at best), but am working on that.

As for lower body - we run so much that I've not done much weights-wise with that area.

I've joined a gym, something I thought I'd never do. I normally use the elliptical or the recumbent bike. However, I have started including more "traditional" weightlifting. I've been using the Body for Life routines as a guideline. I can't afford the supplements, but the routines are good.

Jon

quote:

Originally posted by Over43:
I've joined a gym, something I thought I'd never do. I normally use the elliptical or the recumbent bike. However, I have started including more "traditional" weightlifting. I've been using the Body for Life routines as a guideline. I can't afford the supplements, but the routines are good.

Jon

Don't worry about the supplements, they are a minor player. Eat right, workout hard and get adequate rest.

I've tried ellipticals before, and really didn't like them. I didn't feel that I accomplished anything with them.

I've looked at BfL as well, but have been too cheap to buy any of the books.

Check out the "Curlups" on this page. I've been doing them, and they are tougher than they look. Make sure to keep your head from curling toward your chest.

I do push-ups, situps, dips off a chair I just can't get into a gym routine, never could. I walk about 2 miles everyday at lunch. I cut down my calorie intake. At 41 and a desk job now the " love handles", as my wife refers to them, are getting wider. I have a copy of the weight free workout from Men's health. Any input would be appreciated.

I've worked out on a regular basis since 1979. Now that I am retired, I have even more time available. Right now my weekly routine of structured exercise looks like this:
Mon: 50 minutes of total body strength building with free weights.
Tues: 50 minutes of Power Yoga.
Wed: 5 to 8 mile hike in the woods over moderately rough terain.
Thru: 30 minutes swim
Fri: 50 minutes of weightlifting.
Sat: 50 minutes of Power Yoga.

I also get in 2 to 10 hours of yardwork every week with some of it being strenous work.

My wife logs as much or more time working out as I do. I have to keep up. I also have a younger 60 year old brother who still lifts heavy (ie. 3 sets of 8 reps of 325 Lbs squats). I stick with higher reps and moderate weight.

I really do believe that getting enough exercise is critical to your health. I also believe in a wide variety of exercises as being much more beneficial than any single exercise.

They say that humans generally find a way to do those things that are most important to them. I don't want to get down on you guys, but you are at a age where slacking off will hurt you later.

OK, I'll get down off my soapbox now!

I have added Yoga to my weekly routines, but not the Power Yoga thing.

I generally do some yoga to try to wind down for the day before I hit the sack. I found a nice book on it at Barnes and Noble on the sale rack - it's one that is a tent style so that you can read it while doing the exercises. Think I paid $6 for it.

quote:

Originally posted by LKS:
I've tried ellipticals before, and really didn't like them. I didn't feel that I accomplished anything with them.

I've looked at BfL as well, but have been too cheap to buy any of the books.

Check out the "Curlups" on this page. I've been doing them, and they are tougher than they look. Make sure to keep your head from curling toward your chest.

You can get the BFL routines on-line at www.bodyforlife.com. I picked up a book at a used book store for $2 I think.

Jon

quote:

Originally posted by Over43:

quote:

Originally posted by LKS:
I've tried ellipticals before, and really didn't like them. I didn't feel that I accomplished anything with them.

I've looked at BfL as well, but have been too cheap to buy any of the books.

Check out the "Curlups" on this page. I've been doing them, and they are tougher than they look. Make sure to keep your head from curling toward your chest.

You can get the BFL routines on-line at www.bodyforlife.com. I picked up a book at a used book store for $2 I think.

Jon

$2? That might be fine if your name is Rockefeller, but for the rest of us...

i have started doing two 15 minute sessions of cardio alternating with two sessions of weights. it takes away the boredom i usually get while doing the cardio. (no hot women usually to gawk at while doing this stuff)

Drive to the gym
Change read the paper while on the bike

Study martial arts twice a week. Does that count?

Just trying to drown out the spam.