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?