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Nashtide is gonna lean bulk...
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<blockquote data-quote="DragonBits" data-source="post: 149476" data-attributes="member: 18023"><p>What do you all think about my routine / goals?</p><p></p><p>I go to the gym on average every other day during the month. Days I don’t go to the gym I might bike, mow the lawn, recover from the previous day, run outside, shovel a lot of snow, whatever. </p><p></p><p>In the gym I either focus on increasing strength or cardio and always do stretching afterward.</p><p></p><p>1) My cardio goal is to be able to run for 5 miles, I would like to be able to bike a 100 miles. Right now I am up to 2.3 miles running.</p><p></p><p>2) My informal strength goal is to be able to lift the full set of weight plates on wherever machine I am using. A few machines I can do that now, like seated dip, calf, leg press. Informal goal because I don’t really have to get to the full weight set, some of the machines I am up to 50%, some 60%. Lat pull down is hard to do because I am pulling more weight than I weigh, at 140 lbs. if I try and pull down more than 160 lbs., I do a chin up instead of a pull down. That machine has independent arms, so I could only do left and right arm separately. I have gotten up to 210 lbs. on the fly machine, it tops out at 300 lbs., but I need to be careful of straining my rotator cuff and surrounding tendons, so I don’t really try and push it on that machine. Likely I will never make it to the full weight stack on the fly machine.</p><p></p><p>Sometimes I use free weights, but mostly dumbbells or bench presses, and not that often.</p><p></p><p>The last few months I do the same sort of routine when using weights. Say my one rep max is 80 lbs., I start 5-6 reps at 40 lbs., then 50 lbs., then 70 lbs., then 80 lbs., resting for at least 1 min between reps. But the last heaviest set, after I am done with however many I can do, I rest 5-10 seconds and do 50% of the max, in that example I would do 40 lbs. with 15-20 reps, however many I can do, It’s hard to do the last set with light weights.</p><p></p><p>Abs I usually do last, most of the time I do ab crunches on a bench similar to the Signature Series Ab Crunch Bench. I do say 70 crunches, go drink some water, do another 70. Maybe I get up to 90 on one set. Sometimes I do a captain’s chair with weights, using the same routine I use for weights. Sometimes I use the ab torso twist machine,</p><p></p><p>As far as age impact, it seems that most affects me in regards to recovery time. If I spent an hour on the treadmill, 1% incline running 2.3 miles and walking 3.5 mph between 1 mile runs, then go home and mow the lawn, I can get wiped out for the rest of the day, and can’t really repeat it the next day. I used to be able to do treadmill work every day, now it’s every other day.</p><p></p><p>For me, the warm up with lighter weights is important, like with an incline press, at first my muscles hurt a little, so starting out light gets them warmed up and warns them to be ready for something heavier. </p><p></p><p>Any thoughts on goals and what I am doing?</p></blockquote><p></p>
[QUOTE="DragonBits, post: 149476, member: 18023"] What do you all think about my routine / goals? I go to the gym on average every other day during the month. Days I don’t go to the gym I might bike, mow the lawn, recover from the previous day, run outside, shovel a lot of snow, whatever. In the gym I either focus on increasing strength or cardio and always do stretching afterward. 1) My cardio goal is to be able to run for 5 miles, I would like to be able to bike a 100 miles. Right now I am up to 2.3 miles running. 2) My informal strength goal is to be able to lift the full set of weight plates on wherever machine I am using. A few machines I can do that now, like seated dip, calf, leg press. Informal goal because I don’t really have to get to the full weight set, some of the machines I am up to 50%, some 60%. Lat pull down is hard to do because I am pulling more weight than I weigh, at 140 lbs. if I try and pull down more than 160 lbs., I do a chin up instead of a pull down. That machine has independent arms, so I could only do left and right arm separately. I have gotten up to 210 lbs. on the fly machine, it tops out at 300 lbs., but I need to be careful of straining my rotator cuff and surrounding tendons, so I don’t really try and push it on that machine. Likely I will never make it to the full weight stack on the fly machine. Sometimes I use free weights, but mostly dumbbells or bench presses, and not that often. The last few months I do the same sort of routine when using weights. Say my one rep max is 80 lbs., I start 5-6 reps at 40 lbs., then 50 lbs., then 70 lbs., then 80 lbs., resting for at least 1 min between reps. But the last heaviest set, after I am done with however many I can do, I rest 5-10 seconds and do 50% of the max, in that example I would do 40 lbs. with 15-20 reps, however many I can do, It’s hard to do the last set with light weights. Abs I usually do last, most of the time I do ab crunches on a bench similar to the Signature Series Ab Crunch Bench. I do say 70 crunches, go drink some water, do another 70. Maybe I get up to 90 on one set. Sometimes I do a captain’s chair with weights, using the same routine I use for weights. Sometimes I use the ab torso twist machine, As far as age impact, it seems that most affects me in regards to recovery time. If I spent an hour on the treadmill, 1% incline running 2.3 miles and walking 3.5 mph between 1 mile runs, then go home and mow the lawn, I can get wiped out for the rest of the day, and can’t really repeat it the next day. I used to be able to do treadmill work every day, now it’s every other day. For me, the warm up with lighter weights is important, like with an incline press, at first my muscles hurt a little, so starting out light gets them warmed up and warns them to be ready for something heavier. Any thoughts on goals and what I am doing? [/QUOTE]
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Nashtide is gonna lean bulk...
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