Request Training Routine Input

BEJ · 10-08-2004, 10:29 AM

I'm 61 and have been training for many years. I'm having trouble deciding on a suitable goal and routine. Can someone provide a realistic goal and basic routine, including exercises/sets/reps that will help me maintain a healthy body ??

P.S. I can still stiff D/L and squat 405 lbs. for three reps, but I don't have the desire to continue the "heavy" weights considering the possibility of injury. Am I being paranoid about the injury aspect of weightlifting (I've had a couple of "Mickey Mouse" injuries over the past two years, but nothing serious) ?? TIA for any help.

John

**P-funk** · 10-08-2004, 01:18 PM

How is your overall health? if you don't want to lift heavy weights and work on strength then work on endurance, or overall conditioning.....there are many different things that you can do besides push heavy doubles or triples. What kind of training routine do you use now?

BEJ · 10-08-2004, 04:45 PM

Thanks for the reply. I'm looking for what is the "best" type of routine for someone my age. I can't seem to find any research to use for guidance. Right now, my overall health is excellent. My routine is four days a week, M,T, off, Th, F, where I do the same workout M, Th & T, F. I switched from a three day, whole body routine about a month ago. Here's what I do now.

Ten minutes of stationary bike to warm-up before each workout.

Monday, Thursday I do lower body;
3 sets 12-15 squat, LP, hack, etc.
2 sets 8-12 leg ex
3 sets 12-15 stiff d/l
2 sets 8-12 leg curl
3 sets calves
1 set hang cleans
2-3 sets abs

Tuesday, Friday - upper body;
3 sets 12-15 bench or machine press (chest)
3 sets 12-15 back (chins, row, etc.)
2 sets 12-15 superset side lateral, front raise, bentover lateral)
1 set military press
2 sets 12-15 bicep curl
2 sets 12-15 tricep pushdown
2 sets wrist curl
2-3 sets abs

Appreciate any input or suggestions you may have. I moved from sets of 3-5 reps about two months ago. After I moved to four days a week, I started losing weight. Thanks again for the help/suggestions.

John

BEJ · 10-10-2004, 03:07 PM

Will someone take a minute to answer my inquiry ?? TIA

Du · 10-10-2004, 03:09 PM

Im no pro - But it really looks good to me. With proper form and caution, injuries should be pretty difficult to come across.

Duncans Donuts · 10-10-2004, 04:05 PM

Get a physical. If everything is in order, weight training is the #1 thing you can do to maintain health in older years ... especially if you do everything with good form and don't bite off more than you can chew.

Tough Old Man · 10-11-2004, 11:11 PM

Welcome to the board older then me. At 52 I'm going for broke and trying to bulk to 300 lbs. My ? to you is why so many rep's. When i first got back into this a few months ago i started out with a lot of rep's. I found this to inflame a lot of my joints. So now I've cut back the rep's to 4-8 with more sets and found the joint problems are fading away.

10-08-2004, 01:18 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	How is your overall health? if you don't want to lift heavy weights and work on strength then work on endurance, or overall conditioning.....there are many different things that you can do besides push heavy doubles or triples. What kind of training routine do you use now?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-10-2004, 03:09 PM	#5
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	Im no pro - But it really looks good to me. With proper form and caution, injuries should be pretty difficult to come across.
	My IronMag Journal

10-10-2004, 04:05 PM	#6
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Get a physical. If everything is in order, weight training is the #1 thing you can do to maintain health in older years ... especially if you do everything with good form and don't bite off more than you can chew.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Here is a good writing that some of you might enjoy!	Prince	Training	17	10-10-2005 01:49 PM
7 Common Training Mistakes	ballast	Training	19	10-09-2004 07:08 PM
Training Routine in need of HELP????!!!!!	rjr5353	Training	3	06-23-2004 02:01 PM
Training Routine Help	Light Warzan	Training	5	07-07-2001 09:49 PM
One set or Three??	ZONE	Training	2	06-13-2001 01:35 PM

10-08-2004, 10:29 AM	#1
BEJ Registered User Join Date: Oct 2004 Location: AZ Posts: 3	Request Training Routine Input I'm 61 and have been training for many years. I'm having trouble deciding on a suitable goal and routine. Can someone provide a realistic goal and basic routine, including exercises/sets/reps that will help me maintain a healthy body ?? P.S. I can still stiff D/L and squat 405 lbs. for three reps, but I don't have the desire to continue the "heavy" weights considering the possibility of injury. Am I being paranoid about the injury aspect of weightlifting (I've had a couple of "Mickey Mouse" injuries over the past two years, but nothing serious) ?? TIA for any help. John

10-08-2004, 04:45 PM	#3
BEJ Registered User Join Date: Oct 2004 Location: AZ Posts: 3	Thanks for the reply. I'm looking for what is the "best" type of routine for someone my age. I can't seem to find any research to use for guidance. Right now, my overall health is excellent. My routine is four days a week, M,T, off, Th, F, where I do the same workout M, Th & T, F. I switched from a three day, whole body routine about a month ago. Here's what I do now. Ten minutes of stationary bike to warm-up before each workout. Monday, Thursday I do lower body; 3 sets 12-15 squat, LP, hack, etc. 2 sets 8-12 leg ex 3 sets 12-15 stiff d/l 2 sets 8-12 leg curl 3 sets calves 1 set hang cleans 2-3 sets abs Tuesday, Friday - upper body; 3 sets 12-15 bench or machine press (chest) 3 sets 12-15 back (chins, row, etc.) 2 sets 12-15 superset side lateral, front raise, bentover lateral) 1 set military press 2 sets 12-15 bicep curl 2 sets 12-15 tricep pushdown 2 sets wrist curl 2-3 sets abs Appreciate any input or suggestions you may have. I moved from sets of 3-5 reps about two months ago. After I moved to four days a week, I started losing weight. Thanks again for the help/suggestions. John

10-10-2004, 03:07 PM	#4
BEJ Registered User Join Date: Oct 2004 Location: AZ Posts: 3	Will someone take a minute to answer my inquiry ?? TIA

10-11-2004, 11:11 PM	#7
Tough Old Man Canine club CEO Join Date: Sep 2004 Location: baja calif, Mexico Posts: 6,933 Photos: 1	Welcome to the board older then me. At 52 I'm going for broke and trying to bulk to 300 lbs. My ? to you is why so many rep's. When i first got back into this a few months ago i started out with a lot of rep's. I found this to inflame a lot of my joints. So now I've cut back the rep's to 4-8 with more sets and found the joint problems are fading away.