[13493]

My hubby has lost almost 40 lbs since January 12th! No more snacks like chips, ice cream allowed in the house! I still bring contraband into the house! I am not watching my weight so I respect his wishes to a certain degree! I have secret stashes all over the house! Places that he would never look in! What he does know won't hurt him! I can have my cake and eat too! lol
He has stepped up his game and walks 15 k a day now. He walks 10 k first thing in the morning which takes him about 65 minutes and then does 5 k worth of laps at the local mall! He got pissed off at me cuz I was always trying to speed the walk up! Now we walk at an extreme clip!

He's hoping to be in a size 36 pants by August! He's very determined and I know that he will hit his goal!

 

[Milkman]

Good for him Lola,

At very least he now knows what can be done with willpower and determination.

I hope he can sustain it. With your help that will be much easier.

Yesterday after driving home from Battle Creek, MI, I hit the gym and did a good back and core workout.

Tonight it's legs.

Still plugging away.

 

[Clean Channel]

First run since the marathon; still recovering, so kept a nice easy pace. The uneven terrain felt good on my legs.

Snapped this nice pic of the sunrise in the forest!

 

[13493]

Good for him Lola,

At very least he now knows what can be done with willpower and determination.

I hope he can sustain it. With your help that will be much easier.

Yesterday after driving home from Battle Creek, MI, I hit the gym and did a good back and core workout.

Tonight it's legs.


Still plugging away.

When he went for bloodwork he was shocked at how crappy his numbers were! His blood sugars were off the charts! That's when the doctor said, "today is the beginning of your new life"! The doctor was very abrupt and to the point! You either change and start a new life or you die! The choice is yours!

The very next day my hubby started to clean up his act! He changed his diet totally and started walking. Within the very first year he lost 100 lbs! Because of the cancer that he was diagnosed with and the medications he was on made him extremely lethargic and he was sendentary he gained most of it back over the course of 5 years!

Milkman I am very eager to see what exercises compose your fitness regime?

I seriously need to get back into doing weights! I know I am losing muscle mass!
I can practice guitar for hours on end but getting the gym is so difficult! When I had my gym setup in my basement it was easy peasy! We sold all my Weider free weights, a Weider universal, a stairmaster and the treadmill! We are left with a recumbent bike!

 

[Milkman]

What I do is really not unusual. Because I always work out alone there are some excercises I do on apparatii as opposed to free weights just for safety.

I do a four day rotation.

Day one: Legs and core

Leg press on an inclined apparatus: 3 X 10 @ 490lbs, 1 X 10 @ 580 lbs
Squats on hack squat apparatus: 3 X 10 @ 400 lbs, 1 X 10 @ 490 lbs
Calf raises on isolation apparatus: 3 X 10 @ 180 lbs, 1 X 10 @ 225 lbs
Leg extensions on apparatus: 3 X 10 @ 195 lbs, 1 X 10 @ 205 lbs
Ham Flexors on isolation apparatus: 4 X 10 (each leg)@ 40 lbs
Lunges carrying 45 pound plate 4 X 10
Sit ups on inclined bench: 3 X 20
Crunches on apparatus: 3 X 20 @ 195 lbs
Stretch

Day two: Chest

Chest press on cable cross: 4 X 10 @ 160 lbs (80lbs per side)
Flies on cable cross: 4 X 10 @ 100 lbs (50 lbs per side)
Flies on peckl fly apparatus: 4 X 10 @ 225 lbs
Chest press on horizontal press apparatus: 3 X 10 @ 140 lbs, 1 X 10 @ 160 lbs
Stretch

Day Three: Arms and core

Curls on preacher bench seated with 80 lb curl barbell: 4 X 10
Hammer Curls on preacher bench standing with dumbells: 3 X 10 @ 30 lbs, 1 X 10 @ 35 lbs
Tricep pull downs on cable apparatus: 4 X 10 @ 80 lbs
Seated Tricep press on apparatus: 4 X 10 @ 160 lbs
More curls on isolation apparatus: 4 X 10 @ 110 lbs
Forearm/wrist grip apparatus: 4 X 60 @ ???? can't remember, but maximum on apparatus
Shoulder raises on apparatus: 4 X 10 @ 110 lbs
Same core stuff as day one.

Stretch

Day four: Back

Bent over rows with dumbells: 3 X 10 @ 65 lbs (each arm), 1 X 10 @ 70 lbs
Shrugs on apparatus: 4 X 10 front facing, 4 X 10 rear facing @ 310 lbs
Seated rows on cable apparatus: 4 X 10 @ 110 lbs
Rear flies on peck fly apparatus: 4 X 10 @ 95 lbs
Stretch

Cardio is via bike

Sometimes I mix up the core exercises, but I do core basically every other day.

I hit the gym on average 5 or 6 days a week depending on travel.

 

[13493]

Just some observations! On your leg day your not doing any isolation exercises for your hamstrings! You are doing a compound exercise when your doing you hack squats! Your hitting your gluts, quads and hamstrings! You are doing isolated exercises for the other muscles of your legs but not your hamstrings! Don't get me wrong, you have a very good routine going! What is the goal that you are trying to achieve? Muscle endurance, muscle size or strength and power? I ask this specific last question before I say anymore!

 

[Winterheim]

Just some observations! On your leg day your not doing any isolation exercises for your hamstrings! You are doing a compound exercise when your doing you hack squats! Your hitting your gluts, quads and hamstrings! You are doing isolated exercises for the other muscles of your legs but not your hamstrings! Don't get me wrong, you have a very good routine going! What is the goal that you are trying to achieve? Muscle endurance, muscle size or strength and power? I ask this specific last question before I say anymore!

This post needs more exclamation marks.

 

[Milkman]

Just some observations! On your leg day your not doing any isolation exercises for your hamstrings! You are doing a compound exercise when your doing you hack squats! Your hitting your gluts, quads and hamstrings! You are doing isolated exercises for the other muscles of your legs but not your hamstrings! Don't get me wrong, you have a very good routine going! What is the goal that you are trying to achieve? Muscle endurance, muscle size or strength and power? I ask this specific last question before I say anymore!

Sorry, I failed to add Ham flexors on an isolation apparatus. 4 X 10 (each leg) @ 40 lbs.

I'm not trying to achieve anything in particular. I just don't want to be overweight anymore and I like the way I feel and look now more than at any time in my life. Can't do much about my face or personality, but from the neck down I've never been in this kind of shape.....ever.

I guess my lack of a goal is consistent with my attitude that short terms goals in this context are misleading and less important than an overall paradigm shift.

My goal when I started ths was "From this day forward......"

That remains the case.

 

[13493]

There a different shoulder exercises that would be more beneficial to your over all shoulder strength! Just a suggestion! Just to make your shoulder girdle stronger!

 

[Milkman]

I'm sure there are.

There are a thousand ways to exercise any part of your body.

My shoulders are not my weak point.

My chest is pitifully thin. It's the frame I was born with. It's not really feasible for me to add bulk at my age though so I'm not seeking to make any big improvements.

I did that in 2010.

 

[jbealsmusic]

I had a stint as a strength trainer and trained my wife up to being a national level powerlifter. Here is a video of her last meet before she took a break:

I trained with her 2011-2013, but basically quit lifting in 2013 due to a torn ACL. I just started back into it this year and though I'm not lifting a ton of weight these days, I still hit the gym with some friends to unwind from the daily grind.

My "routine" is pretty flexible. Currently, I do a 2-day split and hit the gym 3-4 days a week. All the main work is usually pretty heavy and done with barbells or dumbbells. Assistance work can be done with whatever desired gym apparatus.

UPPER BODY
3 sets, 4-6 reps: Horizontal Push
3 sets, 4-6 reps: Horizontal Pull
3 sets, 4-6 reps: Overhead Push
3 sets, 4-6 reps: Overhead Pull
A bunch of sets, 6-12 reps: Assistance work targeting weaknesses (rear/side delts, biceps, triceps)

LOWER BODY
3 sets, 4-6 reps: Heavy Push
3 sets, 4-6 reps: Heavy Pull
A bunch of sets, 6-12 reps: Assistance work targeting weaknesses (glutes/hams, quads, "core", calves)

 

[torndownunit]

Interesting reading people's routines. I am 39 and have been working out since I was 20 with very few breaks other than injury related stuff. I have tried pretty much everything including working with multiple trainers. I have been doing pretty much strictly kettle bells and body weight work for the last year, and honestly am in the best shape of my life at this age. I can't believe it when I look in the mirror after a workout in fact. The kettle bell stuff incorporates cardio as well, and is almost inline with the HIIT stuff I used to do. It's great to have a workout that produces such great results, but also isn't really dependent on any equipment other than some bells and a chin-up bar.

The first time I did a leg specific kettle bell routine I had stiffness like I have never had from ANY type of training lol. So if anyone looks into it, watch out for that.

 

[Winterheim]

I do a five day split of the PHAT program.

D1: Heavy lower
D2: Heavy upper
D3: Rest (no cardio, no everything)
D4: Leg dominant
D5: Back, rear delts, biceps
D6: Chest, front and side delts, triceps
D7: Active rest

*cardio and core on all days thrown in

 

[jbealsmusic]

I do a five day split of the PHAT program.

Layne Norton FTW!

 

[Milkman]

Interesting reading people's routines. I am 39 and have been working out since I was 20 with very few breaks other than injury related stuff. I have tried pretty much everything including working with multiple trainers. I have been doing pretty much strictly kettle bells and body weight work for the last year, and honestly am in the best shape of my life at this age. I can't believe it when I look in the mirror after a workout in fact. The kettle bell stuff incorporates cardio as well, and is almost inline with the HIIT stuff I used to do. It's great to have a workout that produces such great results, but also isn't really dependent on any equipment other than some bells and a chin-up bar.

The first time I did a leg specific kettle bell routine I had stiffness like I have never had from ANY type of training lol. So if anyone looks into it, watch out for that.

I've seen people working out with just kettles and their body weight. I have absolutely no doubt about how effective it can be.

I'm sure most of us realize that we could get in killer shape without a gym or a single piece of equipment.

The most important single factor (I know, thank you Captain Obvious) is the will to do it.

 

[torndownunit]

I've seen people working out with just kettles and their body weight. I have absolutely no doubt about how effective it can be.

I'm sure most of us realize that we could get in killer shape without a gym or a single piece of equipment.

The most important single factor (I know, thank you Captain Obvious) is the will to do it.

I still do go to a gym even though I don't need to. I find it motivating to go. There's also the social aspect too. A lot of people ask me about my workouts because, at least at my gym, the kettle bells generally collect dust. My gym also has a little isolated yoga studio that I use a ton. I just plain don't workout as hard when doing it from home.

 

[13493]

I'm sure most of us realize that we could get in killer shape without a gym or a single piece of equipment.

One of my favorite shows is Drugs Inc.! I have watched some pretty muscular guys do their whole routine incorporating the wall and the bed in their routine. You must have to use your imagination!

 

[jbealsmusic]

I still do go to a gym even though I don't need to. I find it motivating to go. There's also the social aspect too. A lot of people ask me about my workouts because, at least at my gym, the kettle bells generally collect dust. My gym also has a little isolated yoga studio that I use a ton. I just plain don't workout as hard when doing it from home.

I'm similar, only a little further. If I didn't have friends to train with, I probably wouldn't even bother. It's just not my thing. I go to the gym to hang out with friends and blow off steam by lifting heavy things. Muscle building and strength gains are just bonuses.

 

[Clean Channel]

And another running pic. Snapped this one this morning while out for my usual Friday morning 21k run.

 

[Milkman]

Awesome pic.

I could provide a few pics of the awesome scenery I see while working out but the ladies might object.

Tonight it's arms, a nice bottle of Bordeaux, some fine herb and my sweetheart.

Happy Friday!