Wednesday January 30, 2008: Chest, Biceps.

Started at 10:58 am.

• Pushups: 65, 35, 30, 30, 25, 25, 25, 25 = 255 total (slowing pushups down, more controlled)
• DB Curls - 27 lbs each: 12, 10, 8, 8, 7 = 45
• BB Curls - 80 lbs: 5, 4, 4, 4, 4 = 20 (80 lbs instead of 70)
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-30
• Stationary Bike: 10 minutes, 2 miles.

Finished at 11:59 am.

Sunday, January 27/2008: Lats

Started at 12:55 pm. All rest intervals of 1 minute unless otherwise noted.

• Bent-over BB Rows (80 lbs): 12, 12, 12, 12, 10, 10
• Wide Grip Chins: 10, 7+3, 4+4, 3+4, 3+3 (forearms giving out, possibly due to increased reps with bent-over rows)
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-30
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 1:59 pm.

Thursday January 24, 2008: Stationary Bike

Started at 10:30 am.

• Stationary Bike for 60 minutes, 12.3 miles
• Stretch out

Finished at 11:20 am.

Wednesday January 23, 2008: Delts

Started at 10:14 am. All rest intervals of 1 minute unless otherwise noted.

• Clean & Press- 80 lbs: 10, 10, 9, 8, 8 = 45
• Seated DB shoulder press - 27 lbs each: 12, 10, 9, 8, 7 = 46
• Lateral raises - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf raises: 35-10-30 = 75 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 km, 0 miles)

Finished at 11:06 am.

Monday January 21, 2008: Chest

Started at 12:34 pm.

• Pushups: 60, 35, 30, 30, 25, 25, 25, 25 = 255 total (slowing pushups down, more controlled)
• DB Curls - 27 lbs each: 12, 10, 8, 8, 7 = 45
• BB Curls - 80 lbs: 5, 4, 4, 4, 4 = 20 (80 lbs instead of 70)
• Good Mornings: 15, 15
• Jacks: 50
• Calf Raises: 35-10-25
• Stationary Bike: 20 minutes, 4 miles.

Finished at 1:51 pm.

Sunday January 20, 2008: Lats

Started at 11:41 am. All rest intervals of 1 minute unless otherwise noted.

• Bent-over BB Rows (80 lbs): 12, 12, 10, 9, 8, 8
• Wide Grip Chins: 10, 7+2, 5+3, 4+3, 4+3
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-25
• Stationary Bike for 15 minutes (3 miles)

Finished around 12:38 pm.

Friday January 18, 2008: Stationary Bike

Started at 10:57 am.

• Stationary Bike for 60 minutes, 12.3 miles
• Stretch out

Finished at 12:03 pm.

My Current Training Routine

As stated in a previous post, I try to train around a 5 day rotation:

Day 1:

• Lats (latissimus dorsi) - Bent-over Rows OR Horizontal Pull-ups, Chins (overhand grip), DB Rows
• Lower Back - Good Mornings
• Abs - Jacks
• Calves - Standing Calf Raises
• Legs/Cardio - Stationary Bike - depending on energy level

Day 2:

• Chest (Pectorals) - Push-ups (with bars to increase range of motion)
• Biceps - DB Curls, BB Curls (heavy)
• Lower Back - Good Mornings
• Abs - Jacks
• Calves - Standing Calf Raises
• Legs/Cardio - Stationary Bike - depending on energy level

Day 3:

• Full Body - Clean & Press
• Delts - Seated DB Shoulder Press, Lateral Raises, Reverse Flys
• Lower Back - Good Mornings
• Abs - Jacks
• Calves - Standing Calf Raises
• Legs/Cardio - Stationary Bike - depending on energy level

Day 4:

• Cardio/Legs - Stationary Bike for approximately 60 minutes

Day 5:

• Off

You may have noticed that I don't directly weight-train my triceps or quads. My triceps have always been fast gainers, and between the push-ups, clean & press and shoulder press, I feel they're being trained effectively. As for my quadriceps, again between the clean & press and the stationary bike, they appear to be trained adequately. Also, as I said, I *try* to keep to the 5 day rotation, but unfortunately there are often many more days off in-between active days. If you look at the dates of my training journal this week, I already had an unscheduled day off yesterday, and so far I haven't hit the bike today.

Subsequent posts will break down each day and exercise.

OK, now to try to psyche-up for an hour on the bike.

No Gym Required

Of course, if you are looking to train for any "high performance" sports, there's really no substitute for joining a good gym. The equipment, the staff resources, the inspiration of your fellow enthusiasts, and just the general atmosphere all help to push athletes to peak fitness levels. When I was young and full of beans I trained at real muscle-freak gym, and there's no doubt that my physique and strength levels increased at a much quicker rate than if I had been a member of a less intense (read 'social visit hour in training gear') gym or had attempted to train at home. I was still actively involved in judo at the time, and I had very different goals for my levels of strength, endurance and general fitness.

However, now that I'm an old fart, my goals are to continue to be as healthy as possible and to look as good as I can for my age (who's kiddin' who, most people work-out more for aesthetic reasons than health reasons, and I'm no different). Due to the number of years I spent in the gym with people with a great deal of knowledge, I think I've been able to develop my own home training system that, while not as effective as a good gym, is still quite intense, and therefore effective. If I wasn't so shy, I'd post pics of myself, but at this point I just can't do it. ;)

Currently the only equipment I use consists of the following:

• Barbell (standard home BB, around 20 lb bar)
• Dumbells
• Two different types of chinning bars (a later post will explain why the need for two)
• Chair (any old utility type) for shoulder press
• Chair (comfy chair with padded armrests) for good mornings
• Stationary bike (air resistance, arm action)

My next purchase will be a set of Power Blocks!

I've used this blog as my training journal for some time now (a training journal is a necessity in my opinion), and now I thought I'd add blog entries on my training routine itself, as well as general posts about staying in shape. The next few posts will outline the rotating 5 day weekly schedule and each of the exercises.

Tuesday January 15, 2008: Delts.

Started at 10:44 am. All rest intervals of 1 minute unless otherwise noted.

• Clean & Press- 80 lbs: 10, 9, 8, 8, 7 = 42
• Seated DB shoulder press - 27 lbs each: 10, 10, 9, 7.5, 6 = 42
• Lateral raises - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf raises: 35-10-25 = 90 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 km, 0 miles)

Finished at 11:30 pm.

Monday January 14, 2008: Chest, biceps.

Started at 11:01 am.

• Pushups: 60, 35, 30, 25, 25, 25, 20, 20 = 240 total (slowing pushups down, more controlled)
• DB Curls - 27 lbs each: 10, 10, 8, 8, 6 = 42
• BB Curls - 80 lbs: 4, 4, 4, 4, 4 = 20 (80 lbs instead of 70)
• Good Mornings: 15, 15
• Jacks: 50
• Calf Raises: 35-10-25
• Stationary Bike: 15 minutes, 3 miles.

Finished at 12:07 pm.

Friday January 11, 2008: Lats

Started at 11:35 am. All rest intervals of 1 minute unless otherwise noted.

• Bent-over BB Rows (80 lbs): 12, 11, 10, 9, 8, 8
• Wide Grip Chins: 10, 8+1, 5+3, 4+3, 4+3
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 15, 15
• Jacks: 50
• Calf Raises: 35-10-25
• Stationary Bike for 15 minutes (3.1 miles)

Finished around 12:24 pm.

Sunday January 6, 2008: Delts

Started at 12:08 pm. All rest intervals of 1 minute unless otherwise noted.

• Clean & Press- 80 lbs: 10, 9, 8, 8, 7 = 42
• Seated DB shoulder press - 27 lbs each: 10, 10, 9, 8, 6 = 42
• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 16, 14, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 16, 16
• Jacks: 50
• Calf raises: 30-10-25 = 90 (double-single-double, no rest)
• Stationary Bike for 10 minutes (3.2 km, 2 miles)

Finished at 1:00 pm.

Friday January 4, 2008: Chest, biceps, etc.

Started at 10:48 am.

• Pushups: 60, 35, 25, 25, 23, 22, 20, 20 = 230 total (slowing pushups down, more controlled) - Chest (pecs, pectorals)
• DB Curls - 27 lbs each: 10, 10, 8, 8, 6 = 42 - Biceps
• BB Curls - 80 lbs: 5, 4, 4, 3, 3 = 19 (80 lbs instead of 70) - Biceps
• Good Mornings: 15, 15 - Lower Back
• Jacks: 50 - Abs, Abdominals
• Calf Raises: 35-10-25
• Stationary Bike: 10 minutes, 2 miles.

Finished at 11:51 am.