Senior needs help with my work outs.
- Thread starter mddolson
- Start date
mddolson
0
50lbs/208 lbs is my target.
At the wedding 2 weeks ago, I received a lot of positive comments, & a few (my mother in particular) stated I had lost enough.
For now I am concentrating on holding 208 lbs. I am changing my routine dropping all cardio on Tuesday & Thursdays and adding more weight/strength training.
I wouldn't mind putting on a few lbs, but in muscle mass!
I need to tighten up my lower abdomen, under arms (triceps)
At the wedding 2 weeks ago, I received a lot of positive comments, & a few (my mother in particular) stated I had lost enough.
For now I am concentrating on holding 208 lbs. I am changing my routine dropping all cardio on Tuesday & Thursdays and adding more weight/strength training.
I wouldn't mind putting on a few lbs, but in muscle mass!
I need to tighten up my lower abdomen, under arms (triceps)
mddolson
0
Last night's cardio was 40 minutes on the stair climber.
125 flights at 60-68 steps/minute. HR peaked at 150 bpm at 25 minutes, so I slowed to 60 steps/min.
550 cal burned.(from the machine)
My (3rd) fit bit died last weekend.
Looking at MPOW IP67 tracker, anybody with any experience with them?
At $40 Cdn & have same features as FB charge HR ($175) & waterproof to a meter looks too good?.
125 flights at 60-68 steps/minute. HR peaked at 150 bpm at 25 minutes, so I slowed to 60 steps/min.
550 cal burned.(from the machine)
My (3rd) fit bit died last weekend.
Looking at MPOW IP67 tracker, anybody with any experience with them?
At $40 Cdn & have same features as FB charge HR ($175) & waterproof to a meter looks too good?.
mddolson
0
Not really, they're just not made to last. (Fibit Charge HR)
My first one failed at 15 months, they offered m $30 off new one.
I bought the next one $50 (2nd hand) & it failed at 11 months (it was reportedly 3 month old when I bought it).
My wife's first one failed within one year, they replaced it. The 2nd one failed just outside the year warranty period, they offered $30 discount on new one.
We found a used one for $50 about 10 months ago, it's still running.
At $175 cdn new they are not a good investment.
Same features but at a fraction of price ($40 dcn) & 18 month warranty, I've narrowed my search to three fitness trackers:
Mpow IP67
Aneken IP67
Xiaomi Mi Band2
My first one failed at 15 months, they offered m $30 off new one.
I bought the next one $50 (2nd hand) & it failed at 11 months (it was reportedly 3 month old when I bought it).
My wife's first one failed within one year, they replaced it. The 2nd one failed just outside the year warranty period, they offered $30 discount on new one.
We found a used one for $50 about 10 months ago, it's still running.
At $175 cdn new they are not a good investment.
Same features but at a fraction of price ($40 dcn) & 18 month warranty, I've narrowed my search to three fitness trackers:
Mpow IP67
Aneken IP67
Xiaomi Mi Band2
mddolson
0
I've been staying between 208 & 210 lbs. (95 kg) for a month.
My legs are in pretty good shape, so I'd now like to focus on increasing my upper body strength & muscle mass. (chest, back shoulders, arms).
Looking for some advise of sets/reps & what lifts to do.
I gravitate towards compound rather than isolation lifts. (but open to suggestions)
I'm thinking to continue cardio on Mon, Wed & Fri & focus on weights Tuesdays & Thursday . (previously I did 50/50 light cardio & weights on these 2 days.)
My legs are in pretty good shape, so I'd now like to focus on increasing my upper body strength & muscle mass. (chest, back shoulders, arms).
Looking for some advise of sets/reps & what lifts to do.
I gravitate towards compound rather than isolation lifts. (but open to suggestions)
I'm thinking to continue cardio on Mon, Wed & Fri & focus on weights Tuesdays & Thursday . (previously I did 50/50 light cardio & weights on these 2 days.)
mddolson
0
Monday's work out: hit the stair climber on a mission. Climb the CN tower =144 flights.
started at pace of 75 steps per minute, at 15 -20 minutes my heart rate was 150 bpm.
I slowed the pace to 60 steps per minutes.
At 35 minutes I hit the cool down button, pretty close to the target.
After 5 more minutes I hit 148 flights of stairs. & 600 calories! Yah!!!
started at pace of 75 steps per minute, at 15 -20 minutes my heart rate was 150 bpm.
I slowed the pace to 60 steps per minutes.
At 35 minutes I hit the cool down button, pretty close to the target.
After 5 more minutes I hit 148 flights of stairs. & 600 calories! Yah!!!
mddolson
0
Took last week off, needed to be home early as we had a number of maintenance issues resolve.
Started up this week's schedule: Mon: cardio (elliptical) Tuesday weights (heavy) , Wed : cardio (stair climber),
Thursday : weight (light, active ) Friday: HIIT cardio (Arc trainer).
I plan to rotate the cardio equipment days depending on mood & how I my body feels.
On the fitness tracker search have narrowed down to 3,
Amazfit Bip, Amazfit Cor, & Garmin Vivosmart HR.
All under $100.
Leaning towards Amazfit Bip, waterproof to 150ft means I can wear it swimming/diving.
Would appreciate any feedback from anyone with experience with any of these 3.
Started up this week's schedule: Mon: cardio (elliptical) Tuesday weights (heavy) , Wed : cardio (stair climber),
Thursday : weight (light, active ) Friday: HIIT cardio (Arc trainer).
I plan to rotate the cardio equipment days depending on mood & how I my body feels.
On the fitness tracker search have narrowed down to 3,
Amazfit Bip, Amazfit Cor, & Garmin Vivosmart HR.
All under $100.
Leaning towards Amazfit Bip, waterproof to 150ft means I can wear it swimming/diving.
Would appreciate any feedback from anyone with experience with any of these 3.
mddolson
0
Changing up my workouts. After an hour session with my trainer.
A year of cutting has dropped my weight 50 lbs, but I have loose skin under my triceps & below my navel.
Looking to increase my strength & muscle mass.
Still keeping 3 days cardio & 2 strength training.
On strength days changing from straight sets to pyramid sets.
(15,15,10, 5): 15 reps (low easy warm up), 15 rep (start wt), 10 reps (start +15 lbs), 5 reps (start + 30 lbs).
I'm still zeroing in on my max loads, so if I finish the last set of 5 with some reserve, I try another set of 5 at +45 lbs)
Once we have my sweets spots, then next week we add 5 lbs to the start load. & then 5 lbs the next week.
We drop back week 4, & 5 making a wave or ripple pattern over next 12 weeks or so.
A year of cutting has dropped my weight 50 lbs, but I have loose skin under my triceps & below my navel.
Looking to increase my strength & muscle mass.
Still keeping 3 days cardio & 2 strength training.
On strength days changing from straight sets to pyramid sets.
(15,15,10, 5): 15 reps (low easy warm up), 15 rep (start wt), 10 reps (start +15 lbs), 5 reps (start + 30 lbs).
I'm still zeroing in on my max loads, so if I finish the last set of 5 with some reserve, I try another set of 5 at +45 lbs)
Once we have my sweets spots, then next week we add 5 lbs to the start load. & then 5 lbs the next week.
We drop back week 4, & 5 making a wave or ripple pattern over next 12 weeks or so.
mddolson
0
My weight nights are Monday & Thursdays, Cardio on Tues & Wed & Friday.
I've had two weight sessions now following (15,15,10, 5): 15 reps (warm up), 15 rep (start wt), 10 reps (start +15 lbs), 5 reps (start + 30 lbs).
Monday's work out:
Chest press: 70 lbs x 15, 100 lb x 15, 115 x 6, 130 x 2 (will hold at this level till I can complete 15,15,10, 5)
Seated Row: 70 x 15, 120 x 15, 135 x 10, 150 x 5, will repeat Thurs , & add 5 lbs next week.
Triceps dips: 100 x15, 160 x 15, 175 x 10, 190 x 5, repeat Thurs .& add....
Lat Bar (wide gripe): 70 x15, 130 x 15, 145 x 10, 160 x 5, repeat Thurs & add...
Abs mach: 100 x 15, 130 x 15, 145 x 15, 160 x15
Seated Leg Press: 100 x 15, 195 x 15, 210 x10, 235x 5
Seated Leg Curl: 50 x 15, 70 x 15, 85 x10, 100 x 5.
Followed by stretching & cool down.
On cardio nights I do some Biceps & triceps curls. (nothing strenuous)
I've had two weight sessions now following (15,15,10, 5): 15 reps (warm up), 15 rep (start wt), 10 reps (start +15 lbs), 5 reps (start + 30 lbs).
Monday's work out:
Chest press: 70 lbs x 15, 100 lb x 15, 115 x 6, 130 x 2 (will hold at this level till I can complete 15,15,10, 5)
Seated Row: 70 x 15, 120 x 15, 135 x 10, 150 x 5, will repeat Thurs , & add 5 lbs next week.
Triceps dips: 100 x15, 160 x 15, 175 x 10, 190 x 5, repeat Thurs .& add....
Lat Bar (wide gripe): 70 x15, 130 x 15, 145 x 10, 160 x 5, repeat Thurs & add...
Abs mach: 100 x 15, 130 x 15, 145 x 15, 160 x15
Seated Leg Press: 100 x 15, 195 x 15, 210 x10, 235x 5
Seated Leg Curl: 50 x 15, 70 x 15, 85 x10, 100 x 5.
Followed by stretching & cool down.
On cardio nights I do some Biceps & triceps curls. (nothing strenuous)
mddolson
0
I'm writing this down so I can wrap my mind around the progression.
Based on my starting wt (not warm up), example Lat Bar above 130 x 15, 145 x 10, 160 x 5
If I complete all sets in good form , then week 2 I add 5 lbs to start wt.
If I do not complete all the sets then I keep the wt the same in week two.
Week 5: I drop back to week 2, week 9 drop back to week 6 etc (= 4 weeks add 5lbs, then drop 10...)
week no: 1, 2, 3, 4, 5, 6, 7, 8 , 9, 10, 11, 12
start wt: 130, 135 140, 145, 135 , 140, 145, 150, 140, 145, 150, 155
If I read this correctly my lat bar will increase 25 lbs in 3 months. (assuming all goes as planned) & the top end (185 x 5 reps).
So, to the experts: Is this realistic or over optimistic? Obviously there would be delays since there are weeksI'm sure I won't get all sets, like my chest press was in my last entree.
Based on my starting wt (not warm up), example Lat Bar above 130 x 15, 145 x 10, 160 x 5
If I complete all sets in good form , then week 2 I add 5 lbs to start wt.
If I do not complete all the sets then I keep the wt the same in week two.
Week 5: I drop back to week 2, week 9 drop back to week 6 etc (= 4 weeks add 5lbs, then drop 10...)
week no: 1, 2, 3, 4, 5, 6, 7, 8 , 9, 10, 11, 12
start wt: 130, 135 140, 145, 135 , 140, 145, 150, 140, 145, 150, 155
If I read this correctly my lat bar will increase 25 lbs in 3 months. (assuming all goes as planned) & the top end (185 x 5 reps).
So, to the experts: Is this realistic or over optimistic? Obviously there would be delays since there are weeksI'm sure I won't get all sets, like my chest press was in my last entree.
