Dsher10’s BodyBlog

Talk about frustrating! Just as I was getting into my routine I am forced to delay things at least a month due to back and stressed tendon problems.  I think I attacked my workout program a bit too energetically too fast. I forget I’m still not 25! The back issue has been around a while, and I hope it’s on the mend. The problem is not serious, but can be painful if overstressed. It should be curable by chiropractic. But I am to stay off the weights for three to four weeks. My tendonitis (it’s in my right arm joint, at a bicep insertion - painful for just about any kind of arm work) may take longer to heal. I plan to have a sports physician look at it this week. I can still do cardio, which will continue to build my endurance. Then I should be able to get even more out of my workouts when I start back… as soon as possible!

I’m into my third week with my trainer, and three weeks away from my 63rd birthday. Her plan is to "lean me up" first, to make me a "lean fighting’ machine" and build up my endurance prior to any heavy lifting strength training. To that end I am using lighter weights with higher reps.

I am on a split routine. I do cardio on Mon, Wed, and Thurs, consisting of at least an hour (i.e., 30-minutes on the bike and 30-minutes on the treadmill). I have already noticed a significant improvement in my endurance levels. Tuesday is back/bi’s and Friday is chest/tri’s. I work in some leg on either day.

The workouts are strenuous; I had no idea using light weights for high sets/reps (to failure) could burn me out so! It makes me feel like a wimp, though my trainer says I am strong, doing well, and that a lot of 50-year olds couldn’t do what I am doing (at least it makes me feel better.

All exercises are done for four sets x 10-15, sometimes even 20 reps. Routines vary, but usually include some of the following:

BACK/BICEPS
Lat pulldowns
Wide grip pullups
Narrow grip pullups
Standing bicep curls (EZ curl bar)
Preacher curls
Dumbbell curls
Dumbbell hammer curls
Machine rows (back presently prevents me from doing bent-over rows)
Partial deadlifts

CHEST/TRICEPS
Flat benches
Hammer bench presses
Hammer upper chest presses
Hammer overhead presses
Dumbbell flies with triceps press

LEGS
Leg extensions
Lunges
Leg presses

As to results so far, I have lost five pounds and I feel trimmer and firmer. I can even see more muscle definition! My wife has noticed that also. Plus, I get through each workout a little less exhausted than the last time. Regardless of the pain and strain, I am becoming addicted to the workouts and look forward to each one. I plan to just keep on truckin’, following my trainer’s lead, and watch what happens!