Specific exercise for each muscle group, reps, what days etc

Thanks

I just run, sometimes ride a bike with the wife. Over the years I have done the weight lifting thing, but after all my broken bones that's starting to take a toll on me. I'll stick to running and body weight excercises only. I'm not trying to impress anybody anymore. Endurance is more useful than being swole for our line of work

Until the bypass surgery I was going to Planet Fitness, I would do 40 reps on each of the machines, about 10 of them, and about 10 minutes on the stationary bike. I wasn't using the heavy weights, 30 pounds was enough for me. I wasn't trying to build muscle mass or anything, just building up my stamina. I was doing this 3 or 4 times a week. My cardiologist said that going to gym is one of the reasons I made it through the bypass surgery.

I do about 30 minutes on the elliptical every morning. When I'm on the road, I usually do about 2 miles on the treadmill at the hotel workout center. I like to mix in a 2-2.5 mile run through the neighborhood once a week or so as well.

Work, drink beer, eat, sleep.....

I've gained over 20 lbs in the last year.....work schedule is too erratic for any kind of work out schedule....add a 2 hour commute for this past year and its virtually impossible....

If you have a facebook, there are a few guys who aren't big roided up muscle heads that give some quality tips. Bob Thompson training and Jim Stoppani.

I change my routine up so often it would be hard to post everything I do. Ive learned some new exercises from the 2 guys I mentioned. They aren't anything crazy just changing the angle or throwing in a super set with arms.

The only reason not to have some sort of exercise program is being lazy. Rationalizing your own thoughts to convince yourself that you do not have the time is just lying to yourself.

Monday Swim 1500m
Tuesday Track speed intervals 7-9 miles
Wednesday 5 mile social pace
Thursday 7-10 miles social pace
Friday rest or 750 swim
Saturday LSD 10-15 miles or race
Sunday ride 35-60 miles or race

M-F evenings 30 min stretch/strengthening

That's the truth.

I do a typical split routine. Nothing crazy just try to stay in shape

Run three miles a day, will be 61 in April.

You need some weight training in your life. But it's awesome your that dedicated.

99% of the worlds population would benefit tremendously by doing this...

http://stronglifts.com

Pretty bad arthritis in knees, shoulders, hips & ankles.
In my mid 50's and did zero exercise until about 6 months ago decided better
get moving or soon be unable to.

I've progressed to 3 days a week 1st thing in the am:
9 min fast walk with ankle wts 3 lbs ea, 5 lb dumbbell ea hand.
28 to 30 pushups.
30 squats with 10 lb dumbbell ea hand pulled up to shoulders ea time.
20 - 25 curls in squat position then 5 or so more squats with wts.
This takes less than 20 minutes plus cool down.

I realize this is comparatively very little but the personal benefits have so far
been a real blessing. Pain levels are reduced tremendously and mobility
increased dramatically. My quality of life has been enhanced, I feel better than I have in years.

I guess I just want to encourage everyone that it's never
too late and there really is time!

This is my chest routine
@60-75 % of max

Bench
15,12,10,10,fail

Incline
15,15,15,10,fail

Decline
10,10,10,10,fail

Pek deck Flys
20,20,20,20,fail

Reverse machine fly
20,20,20,20,fail

Legs
Bike 15-20 warm up

Squats 10,8,8,6@ max

Leg press
Single leg 10,10,10,10x 2
Both legs 15,12,10,10@ max

Leg ext
15,15,15,15

Leg curls
15,15,15,15

Then fall down on the floor cuz I can't stand up

This week it moving 2800lbs of rock by hand approximately 100 feet uphill. Next week will be digging out an area approximately 10x30 feet x 4 inches deep and then digging a trench for French drain. Remove all that first again by hand, and then unload it and spread it at FIL's place. Then following week another 2800lbs. The rock will continue for about the next 15 weeks, equal amounts every week. Then a 2 week vacation and upon return I begin building a 16x20 cedar pergola. I have up my gum memebership because all my yard work keeps me busy enough.

After all the yard work is done, it will be time to starts prepping for the hunting season. If I feel ambitious, another 12-15 loads or rock for the front flowerbeds. Once that all done, prob sell the place and start all over

crossfit 4-6 times a week, slows down a bit during hunting season.

for anyone interested, this mornings workout:

warm up-800m run, 80 air squats, 4mins of jump rope

strength
12min even/odd

-5 back squats on even minutes

-30 double unders or 60 singles with jump rope on odd mins

I just did singles on the rope and went 185-185-225-275-315-365 on the squats.

workout
14min AMRAP (as many reps as possible)

-5 push press @155lbs, its like a shoulder press but you can use your legs to help pop it up

-10 deadlift @155lbs

-15 toes to bar, hang from a pull up bar and use your core to raise your legs and touch your toes on the bar

finished with 170 reps, 10 toes to bar short of 6 rounds.

45 minute kettle bell/tabata Mon - Thur morning and then again a couple times a week in the evening. I have found the tabata workout to be the best thing for me and what I'm trying to accomplish. Stamina without a Dad bod.

Also follow BJ Gaddour through FB, Twitter, and Men's Fitness. He does allot of body weight exercises that are designed to burn fat and create lean muscle. You should give him a follow.

wake up... coffee... feed... go to work... water... come home...feed... mow... beer.... sleep... 6days a week

bragger.

I am naturally, uh, stocky, if I don't workout I tend to swell up like a tick.

Stocky huh

that's what my momma always called me