redwoodjedi 
"To better myself in some way, either through helping another or accomplishing another personal achievement, every day."
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After a lot of trial and error and many, many mistakes, I have refined my workouts so as to not over train as I have a tendency to be over zealous; a symptom of impatience.
As of late, I have been studying a workout style of lifting known as X-reps. They are intense and painful without any worry about damage to connective tissues and joints. I am middle-aged now and so I don't need any needlessly "macho" oriented routines. I just need common sense, consistency, safety and most of all fun. Those are the definitive criteria by which I base my exercise. That and if I,m not terrified before a workout, then it is time to up the intensity and make it scary. Every time that I've started a workout and wondered if I could do it, I've always had a great workout that left me pumped, breathless and spent. Perfect. So without further adieu, here it is:
Monday, Chest, Shoulders, Tri's and Cardio
Bench Press 10 x 2 plus
Flyes 10 x 2 plus X-reps
Military Press 10 x 2 Plus X-reps
Lateral Raises 10 x 2 plus X-reps
Skull Crushers 10 x 2 plus X-reps
Bench Dips 10 x 2 plus X-reps
45 minutes of cardio at target heartrate on treadmill
Tuesday, Back, Bi's and Cardio
Pull-ups 2X to failure plus X-reps
Bent over Rows 10 x 2 plus X-reps
EZ Curls 10 x 2 plus X-reps
Seated Dumb Bell Curls 10 x 2 plus X-reps
45 minutes of cardio at target heartrate on treadmill
Wednesday, Cardio
45 minutes of cardio at target heartrate on treadmill
Thursday, Legs and Abs
Dumb Bell Squats 10 x 2 plus X-reps
Dumb Bell Lunges 10 x 2 plus X-reps
Ab Wheel rolls 2X to failure plus X-reps
Crunches 2X to failure plus X-reps
Friday, Cardio
45 minutes of cardio at target heartrate on treadmill
Saturday and Sunday, Off
That's it. Nothing fancy. I'm not competing and I am not trying to see every vein and striation I have. If that happens, that is a perk and not the sole reasoning for my exercise. I am not interested in the passing glances of those who might see. I am interested in my over-all good health and longevity. Everything else is superfluous. I exercise with quality of life in mind. Everything else is a side effect. |
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