Month: September 2024

Monday is push day and I was back at it. I was able to hit 78 intensity minutes per my Garmin watch. That’s slightly better than last Monday where I hit 75. Garmin sets my intensity minute goal to 150 each week and I usually hit that by Tuesday and sometimes Wednesday each week. I normally get between 400 and 500 intensity minutes each week.

I started by running a 400M warmup and doing some chest stretching with the bands. After that I hit the bench press. Started at 135 pounds and built up to 255 pounds. My goal is to hit 300 pounds and I believe this will take quite a while especially given my age of 60 years old.

Next I did shoulder press with dumbbells. This is a 12-10-8-6-12-12 routine. I start with 50 pounds for 12 reps, then 60 pounds for 10 reps, 70 pounds for 8 reps, and 80 pounds for 6 reps. I then drop to 50 pounds and actually did 24 straight reps. This is with hardly any rest in between sets. Just long enough to switch weights and get set.

After should press I then did skull crushers with the bar. This is also a 12-10-8-6-12-12 routine. 55 pounds for 12, 65 pounds for 10, 75 pounds for 8, 85 pounds for 6 reps. I then just used the bar of 45 pounds for 24 reps and I did an additional 5 reps of close grip press.

After about a 2 minute break and getting everything set up I did a 20 minute AMRAP. This includes a 400M run followed by 15 pushups with perfect pushup, 10 dips on dip station, and 40 cable crunches with heaviest band I have. I completed 4 rounds with 30 seconds to spare so I did an additional 10 reps of cable crunch. At one point I was really winded. I think it was on the third rounds and I had to walk a little bit during my 400M run. It was seriously humid and muggy again this morning. I really cannot wait until it cools down in the mornings.

I am happy I got it done and I am feeling it. After my workout I made a smoothie that consisted of 1/4 oatmeal, heaping tablespoon of dry peanut butter, heaping tablespoon of protein powder, heaping tablespoon of fat free Greek vanilla yogurt, and a teaspoon of creatine. This is my normal after workout meal and breakfast. I also drank a shot of Master Tonic and a shot of unfiltered olive oil. This holds me over for quite a while in the morning. I do try to eat small meals several times a day to boost my metabolism. However, I am undisciplined with nutrition and am working to overcome this. Anyway, have a great day!

Due to travel this week, I had to adjust my fitness schedule. There has also been a delay in getting a blog post published.

Thursday’s are typically a run day for 3.5 – 5 miles. Since I was at a hotel there wasn’t a good place to run so I worked out in the gym. There was only dumbbells available so I went through several circuits with various exercises and was able to work up a pretty good seat over about 25 minutes. It was non stop with little rest. This involved shoulders, arms, and abs.

Since we left early Friday to head back on a very long drive I didn’t do my normal Friday workout. I performed my Friday workout on Saturday. This is a pull day. I started with deadlift with a hex bar working up to 260 pounds. Next I did 3 sets of hex bar shrugs at 170 pounds and 3 sets of hex bar rows at 120 pounds.

After that I did 3 sets of Good Mornings with 165 pounds followed by Farmers carry 70 steps with 120 pounds on the hex bar. This is done consecutive. Next, I did a 20 minute AMRAP HiiT routine involving a 400m run, max pull ups, and 60 hammer curls with 15 pounds on each dumbbell. Overall not too bad and was able to get through it. Total workout was about 55 minutes.

Sunday will be a rest day but I will be doing yard work which I will get some steps in and some physical labor. Starting Monday, I will repeat and continue to work. Have great day!