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Monday Workout

I taught a 45 minute step class this afternoon.

#aerobics #step aerobics #cardio #workout #fitness class

Sunday Workout

Feeling tired, so went a bit easier.

Wide grip pull down 170 lbs X 8 X 3 sets

Dumbbell pullover 80 lbs X 8 X 3 sets

T bar row 90 lbs X 10 X 3 sets

Straight bar triceps push down 130 lbs X 10 X 3 sets

Reverse pec deck fly 105 lbs X 10 X 4 sets

E-Z barbell biceps preacher curl 70 lbs X 10 X 2 sets (left elbow hurting)

Rope triceps push down 70 X 10 X 3 sets

2 minutes of crunches & oblique crunches

No chest or shoulder work. four weeks until my rotator cuff surgery.

#bodybuilding #fitness #weight training #dumbbells #pulley machine #lats #deltoids #torn rotator cuff #torn supraspinatus #old guy fitness #fit over 60 #fit over 50 #fit after 60 #fit after 50

Friday Workout

Dumbbell Row 85 lbs X 12 X 3 sets

Dumbbell pullover 80 lbs X 10 X 3 sets

Wide grip pull down 170 lbs X 8 X 3 sets

Rope triceps push down 90 lbs X 10 X 4 sets

Reverse pec deck fly 105 lbs X 10 X 3 sets

EZ bar biceps curl 70 lbs X 10 X 2 sets

My left elbow has tendonitis on the inner aspect, so fewer curls and less triceps work today. I really felt flat after the workouts on Wednesday and Thursday. I may do an easy ride on the trainer tomorrow or just rest. Sunday will be a 90 minute bike session of over/unders.

#weight training #bodybuilding #fit over 60 #fit over 50 #fit after 50 #fit after 60 #biceps #triceps #lats #trapezius #old guy fitness

Thursday’s Workout

Trainer Road - Geiger

613 calories burnt in 1 hour.

#indoor cycling #trainer road #Training peaks #strava #interval training #cycling #power tap #cardio #intervals

Wednesday workouts

Afternoon weight routine:

Wide grip pull down 140 lbs X 10 X 1 set

Pull up Bodyweight (170 lbs) + 5 lbs dumbbell 10 X 3 sets

Dumbbell pullover 80 lbs X 10 X 3 sets

T-bar row 115 lbs X 8 X 3sets

Straight bar triceps pushdown 130 lbs X 10 X 3

Pec deck rear delt fly 95 lbs X 10 X 3 sets

Rope triceps pushdown 75 lbs X 10 X 3 sets

E-Z bar preacher curl 70 lbs X 10 X 2 (left elbow still sore)

Evening Aerobics Class:

I instructed a 1 hour low impact aerobics mixed with weights and abs class.

#fitness #aerobics #low impact aerobics #bodybuilding #weight training #lats #deltoids #triceps #biceps #older adult fitness #fit over 60

Tunnabora was ridden by willie53 on Sunday, February 26, 2017. Duration 01:00:00 - kJ(Cal) 585 - TSS 77 - NP 176 - IF 0.88 - FTP 201

Link to Sunday’s Workout. I find these sub threshold intervals fairly easy on the heart and lungs, but they leave my legs very tired.

#indoor cycling #cycling #intervals #interval training #trainer road #Training peaks #strava

Monday’s Workouts

I instructed a 45 min lunchtime step class.

Weight workout (some exercises less resistance, more reps today)

Dumbbell row 80 lbs X 16 X 3 sets

Pullover 75 lbs X 10 X 3 sets

Wide Grip Pull Down 140 lbs X 16 X 3

Rev Pec Deck Fly 95 lbs X 10 X 4

E-Z Barbell Preacher Curl 70 lbs X 8 X 2 Sets (left elbow hurting)

Straight bar triceps push down 130 lbs X 12 X 3 sets

Leg Press 360 lbs X 10 X 3 sets

Leg Extension 150 lbs X 10 X 2 sets

Laying hamstring curl 50 lbs X 10 X 3 sets

Single leg bridge bodyweight X 10 X 3 sets

#bodybuilding #fitness routine #fit over 60 #fit over 50 #weight training #old guy fitness #lats #quads #glutes #hamstrings #biceps #triceps

Today’s Workout

T-bar row 115 lbs X 10 X 3 sets

Dumbbell pullover 75 lbs X 12 X 3 sets

Wide Pull down 160 lbs X 10 X 4 sets

Straight bar triceps push down 130 lbs X 10 X 3 sets

E-Z Barbell preacher curls 60 lbs X 10 X 3 sets (left elbow hurting)

Rope triceps push down 75 lbs X 10 X 3 sets

Reverse pec deck fly 95 lbs X 10 X 4 sets

Dumbbell shrug 70 lbs X 10 X 3 sets

Leg Press 270 lbs X 10 X 3 sets (quads tired from yesterday)

Seated leg ext. 150 lbs X 10 X 3 sets

Laying ham curls 60 lbs X 10 X 3 sets

30 deg incline sit ups 10 reps X 3 sets

Again no shoulder or chest work due to a torn supraspinatus.

After workout nutrition: 1 scoop protein powder, 4 oz cantelope, 2 table spoons Greek yogurt, 6 oz water, all blended in a smoothie.

#workout #bodybuilding #muscle #weight training #fitness #resistance training #lats #deltoids #quads #hamstrings #fit over 60 #fit over 50 #older adult fitness #biceps #triceps #torn supraspinatus #torn rotator cuff #ulsterman

Today’s workout: 90 minutes on the trainer. I found the high cadence training harder than in previous years. It’s either the effect of aging, or possibly due to the fact that I’ve become more muscular in the past 8 months from a 3 times a week weight training regimen.

#trainer road #Training peaks #strava #indoor cycling #cycling #interval training #sweet spot training #cardio #kurt kinetic #trek #pinarello #devinci

Wednesday Workout

Pulldown 165 lbs X 10 X 4 sets

Dumbbell Pullover 75 lbs X 10 X 4 sets

Dumbbell Row 90 lbs X 10 X 4 sets

Straight Bar Triceps Pushdown 130 lbs X10 X 3 sets

E-Z Bar Biceps Preacher Curls 60 lbs X 10 X 5 sets

Reverse Pec Deck Fly 90 lbs X 12 X 4 sets

Rope Triceps Pushdown 65 lbs X 10 X 4

Dumbbell Shrugs 65 lbs X 12 X 3 sets

No abs today

No chest or shoulders until supraspinatus surgery is completed.

Post workout nutrition:

Wholewheat wrap, 6 oz chicken breast, red & green peppers, lettuce.

1 bottle high protein Boost meal replacement

1 can Modelo Negro beer

Tuesday Cycle Workout. Trainer Road - Carson

this was the second workout of the day. I instructed a lunchtime muscle conditioning class for 45 minutes with multiple sets of squats, lunges, sumo squats, bent over rows, biceps curls, triceps kickbacks, shoulder presses, chest presses, chest flyes, upright rows, bridges, crunches.