A couple of you may find this of interest.
SOME BACKGROUND
I started lifting
weights when I was 50 - 1995.
I started running when I was 54 - 1999.
I started running when I was 54 - 1999.
I have done both off
and on, or one or the other since then.
There have been
periods when I did neither.
The lapses have mostly been dictated by my job situation.
I have never stopped doing either of them because I did not enjoy them.
The lapses have mostly been dictated by my job situation.
I have never stopped doing either of them because I did not enjoy them.
I stopped doing
weight workouts and running when I took a job as a janitor in 2012.
I found that, while
the work was relatively easy, there was a lot of walking and plenty
of pushing mops and large brooms for eight hours a night.
The initial effect
the new job had on me was to make me tired.
I did not believe I
could do both, so I stopped working out and running.
THE PROGRESSION IN
2016
When my job hours
changed in January 2016, I immediately began doing my weight workouts
and running again.
I assumed that I
would not be as strong as I was when I stopped doing weight workouts,
but I was surprised how weak I was.
Understand that I
was doing weight lifting to maintain my strength rather than to build
muscle, as I was trying to do when I was younger.
At my age (71) there is little hope of gaining any muscle mass.
The battle is to hang on to what little I have remaining.
At my age (71) there is little hope of gaining any muscle mass.
The battle is to hang on to what little I have remaining.
These exercises were
selected because they require little set-up, use my bodyweight for
resistance, and are compound/full range movements.
Because pull-ups are
so difficult for me, I can do only a few.
This causes my biceps to receive a smaller amount of reps compared to my triceps and other areas.
This causes my biceps to receive a smaller amount of reps compared to my triceps and other areas.
So I added standing
barbell curls to give some added work volume for my arms.
My point of
reference was what I was doing in my last weight workout in February
2016.
My last workout was
as follows:
Crunch 30
repetitions
Pull-up 6.5
Push-up 12
Standing Heel
raise 60
Standing barbell
curl 16 x 40 pounds
I count a half a
repetition or incomplete movement as a half a rep for more accurate
statistical analysis of my work load.
My first workout in
April 2016 after I quit my job was as follows:
Crunch 30
Pull-up 4
Push-up 6
Standing Heel
raise 50
Standing barbell
curl 16 x 40 pounds
Squat (no extra
weight) 20
PUSH-UPS
I was surprised by
my poor push-up performance, which had fallen to almost half in just
two months.
The next workout, the following day, I did 10.
The next workout, the following day, I did 10.
The following week I
was up to 12 and stayed there for about a month.
Then in May I did
14.
Two weeks later I
did 16.
In July, I felt like
I could do more, so I began doing two sets of each exercise.
The first two-set
session I did 14 and 10 reps of push-ups.
I bounced around
between 14 and 16 reps on the first set and 12 and 15 on the second
set for the next three weeks.
Then on August 18 I
did 18 push-ups on the first set and 16 on the second set.
I fluctuated between
18 and 12 for the two sets for the next eight weeks or so.
Then on September 23
I did 20 push-ups on the first set and 16 on the second set.
Since then my
push-ups have varied between 18 and 14 repetitions for the two sets.
On October 26 it did
20 reps on my first set, then 17 and 14.
An average reduction
as the muscles fatigue.
STANDING BARBELL
CURLS
Standing barbell
curls demonstrate another interesting progression.
I started doing them
to provide a better balance of work volume for my arms.
They are one of my
weakest areas.
In February I did
one set of 16 with 40 pounds in my last workout before stopping for
six weeks.
When I restarted my weight workouts in April I did 15 reps with 40 pounds – almost no loss of strength.
When I restarted my weight workouts in April I did 15 reps with 40 pounds – almost no loss of strength.
The next day I did
17 reps with 40 pounds.
The following week I
completed 18 reps.
The following week I
did 20.
Two days later I did
21.
A month later –
June - I did 22 reps.
The following month
I completed 23 reps with the 40 pound weight.
At the end of July I
started doing two sets of each exercise.
My reps dropped to
21 for the first set and to 17 for the second – same weight both
sets.
By the beginning of
August my reps were holding at 20 – 21 for both sets.
The first week in
September I increased my weight to 50 pounds.
I did 15 reps the
first set and 11.5 for the second, an expected decrease.
The following week I
was doing 14 and 14 reps.
In October first set
reps increased to 16 and second set reps stayed at 14.
OTHER EXERCISES
In September I
decided to add some variety to my exercises.
I replaced push-ups with bench dips and pull-ups with bent barbell rows using 135 pounds in the Wednesday workout.
I replaced push-ups with bench dips and pull-ups with bent barbell rows using 135 pounds in the Wednesday workout.
My first workout
with these new exercises produced the following:
BB Bent Row 20 x
135, 20 x 135
Bench dip 24 reps,
22 reps (partial bodyweight = 110 pounds)
This change in
exercises has had the effect of improving my push-ups a little.
Push -ups are
holding at around 18 and 16 reps.
Bench dips are up to 26 and 24 reps.
At this rate I will be doing 30 reps soon.
Bench dips are up to 26 and 24 reps.
At this rate I will be doing 30 reps soon.
Since I prefer to hold my high rep exercises to a maximum of about 20, I may have to consider replacing bench dips with parallel bar dips.
Which has the effect
of increasing the weight, which will decrease the reps.
I do not like parallel bar dips as much because they seem to not work the chest as much and work the triceps more, because of the angles of the range of motion involved.
I do not like parallel bar dips as much because they seem to not work the chest as much and work the triceps more, because of the angles of the range of motion involved.
But the variation
will be useful in rounding out my “development” - such as it is.
As of mid-October
2016 I have increased my sets to three per exercise.
The downside of
increasing the number of sets is it takes more time – about 15 more
minutes per session with these exercises.
After just a couple
of three-set workouts, I am surprised at how easily my system has
accommodated the increased work volume.
I do not feel tired, and only slightly sore a day or two after the workouts.
I do not feel tired, and only slightly sore a day or two after the workouts.
The downside is this
added volume may make it easier to overtrain.
I will have to watch
my reps.
If my reps begin to
drop, it is an indicator that I am overtrained and need to take some
days off.
To be continued…..
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