My Exercise Program

randomlychad  —  January 9, 2015 — 6 Comments

For the past six months, I’ve been exercising. Exercising harder than I ever have in my life. Unlike my wife, whose goal is to be trim and fit, I’m looking to add lean muscle mass. My hope is that, after reaching what I feel is an appropriate weight, to cut fat. Being that I’m 45 it’s proving somewhat difficult to shrink my midsection. Where just a few years ago I was able to drop forty pounds just by doing low carb, it’s not proving quite as easy this time. Although admittedly I previously didn’t include rigorous strength training in my fitness regimen.

The long and short of it is that while I’m not gaining weight, I’m not losing it either. I chalk this up to muscle being denser than fat (that’s what he said). 😉

Here’s what I’ve been doing for the past several months:

Peak 8 high intensity interval training for cardio on Mondays, Wednesdays, and Fridays. This includes a three-minute warmup, followed by a thirty-second sprint, followed by a ninety-second walk. The sprint is repeated seven more times (for a total of eight). I cool down until my heart rate is back in the 120s. Out of the twenty-two-and-a-half minutes spent on the bike/elliptical only four total minutes is spent sprinting. Thus I only spend a little more than an hour doing cardio every week.


My Tuesday and Thursday weight training regimen includes:

Dead lifts: 300lbs lifted 10 reps x 3

Unassisted pull-ups: 25 reps x 2

Squats: 300-320lbs: 25 reps x 2

Bench press: 200-230lbs: 10 reps x 3, or 25 reps x 2


My Saturday workouts inlcude:

Dead lifts: 300-320lbs: 10 reps x 3, or 5 reps x 3

Bench press as above

Tricep cable pull-downs: 15 reps x 3

Bicep arm curl machine: 70-80lbs, 10 reps x 3-4

Hammer bicep curls (rope handle), 140-155lbs, 15 reps x 3

Straight arm pull-downs (for the back): 15 reps x 3

Hammer machine double crunches (for abs): 75lbs, 50 reps x 2

Spinal rotation (for erector spinae, obliques, and abs): 140lbs, 15 reps x 2/each side

Caveat lector: if you are going to try these exercises, please do your due diligence, and research them online. Read up, and watch YouTube videos. Proper form is key (and is the grammar of weight training if you will) . Bad form can hurt you. Please be advised that if you try these exercises, I’m not a doctor, or a personal trainer; I’m not recommending them, rather just reporting what’s worked for me. You are on your own. Any liability for injury rests solely with you.

Thanks for reading!

What does your exercise program look like?

Comments

comments

randomlychad

Posts Twitter Facebook

Christ-follower, husband, dad, blogger, reader, writer, movie buff, introvert, desert-dweller, omnivore, gym rat. May, or may not, have a burgeoning collection of Darth Vader t-shirts. Can usually be found drinking protein shakes, playing with daughter, working out with his son, or hanging out with his wife. Makes a living playing with computers. Subscribe to RandomlyChad by Email

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 2,962 other subscribers

  • Nice! I’ve been doing boot camps for the past year or so.
    That’s a lot of running, cardio, boxing etc. It’s pretty cool.

    How do you find your exercise makes you *feel* though?
    Like, I’ve found the mental gains -- feeling better about myself, feeling fitter, more confident, etc -- have been much more valuable than any physical changes -- which have been minimal anyway.

    • For the most part, yes, the gains are more volitional, e.g., I can do this. That, and I feel “off” if I don’t go to the gym.

  • I’ve been at the gym every day so far in 2015. My typical workout consists of running 3.5 miles, biking 4.0 miles, and walking 1.0 miles. Once I drop a few more pounds, I will start adding some lifting.

    • Awesome, Jon! Keep up the good work! Btw, working out has really ‘stretched’ me. 🙂

  • Michelle

    My exercise regime consists of walking the dog 20-40 mins 4-6 times a week (used to be longer, but knee surgery and pneumonia put paid to that, hope to build it up again) and getting in the ocean and surfing or swimming when I can -- dependent upon the weather and waves of course. I’m not as fit as I’d like to be, but I’ve also just started getting on the exercise bike during the week as well, so hopefully…..

    • Michelle, thanks for your comment. I think the important thing is that you’re getting up and moving. It all takes time. As my wife frequently tells me, listen to your body.