Oh I love it as a warm up and for Bulgarian split squats - but when one shoulder goes bad it gets dicey holding it over your head…#bornin78butdroveitalittletoohard 😀

I started this week off with the Pull 1 workout.

As a seasoned trainer, I understand the importance of strategically pushing my limits.

Did a little of that in this one.

#borninfiftynine

A-Jay

 

I completed the Leg 2 workout today.

It's not difficult to believe that this training is routinely pretty rugged physically & mentally.

However, this one turned out to require an extra level of intestinal fortitude the whole way through.

#borninfiftynine

A-Jay

After a dynamite day on the water yesterday,

I was back in the home gym for the Push 2 workout.

Today's training included drop sets, which were performed

after the final working set was completed. 

#borninfiftynine

A-Jay

 

Pull 2 workout today.

It's a satisfying feeling when I'm ready for it, and I was today.

There is no doubt that the benefits of this lifestyle

bleed into every other aspect of my life.

#borninfiftynine

A-Jay

Completed Legs 1 workout today.

I believe this video speaks for itself.

#borninfiftynine

A-Jay

After a rain-shortened day on the water yesterday, I was back in the home gym today for a Push 1 workout. I've been able to gradually increase both resistance and volume since switching to this most recent training regimen. I really like that and it's something that keeps me motivated to live cleanly and prepare for the next training day. So far, 66 is treating me well.

#borninfiftynine

A-Jay

A-Jay,

 

Update on my training regimen. I've mostly stuck with the same routine I've worked on since the start of June, with a few minor tweaks. While my tolerance for high volume has increased substantially, I am noticing that to get noticeable week-by-week improvement in strength, I must hit the same "muscle group" twice in a week. The legs/chest/back/arms and shoulders split has been effective for me to hit high volume and ensure I deliberately train every muscle, but for strength, I need to increase the frequency of my training. How would you best recommend I achieve this? Some folks have already mentioned that I am focusing too much on introducing deep tears into muscles in my workouts, when I should be focused on introducing smaller tears, but more frequent. I can simply rotate which muscle group I train twice week-by-week and make progress monthly, but I can’t help but wonder if there is a better way to achieve this. I would say my primary goal for training right now is strength, but I don’t want to neglect many accessory lifts. Hope to hear from you. I still rotate in a HIIT day with some runs here and there.

4 hours ago, Gutierrez said:

A-Jay,

 

Update on my training regimen. I've mostly stuck with the same routine I've worked on since the start of June, with a few minor tweaks. While my tolerance for high volume has increased substantially, I am noticing that to get noticeable week-by-week improvement in strength, I must hit the same "muscle group" twice in a week. The legs/chest/back/arms and shoulders split has been effective for me to hit high volume and ensure I deliberately train every muscle, but for strength, I need to increase the frequency of my training. How would you best recommend I achieve this? Some folks have already mentioned that I am focusing too much on introducing deep tears into muscles in my workouts, when I should be focused on introducing smaller tears, but more frequent. I can simply rotate which muscle group I train twice week-by-week and make progress monthly, but I can’t help but wonder if there is a better way to achieve this. I would say my primary goal for training right now is strength, but I don’t want to neglect many accessory lifts. Hope to hear from you. I still rotate in a HIIT day with some runs here and there.

 

First off, super glad to hear you're back in the gym and making it happen.

Here are some initial thoughts:

I cannot say exactly what will work for you and your objectives.

Training programs are like medicine—taking mine might not help you and vice versa. 

Best results for me, regardless of the objective, have always come when I trained instinctively

and performed what was best for me, and not someone else. 

That said, here are some very basic thoughts that I subscribe to that help me.

I do not use the calendar and a 7-day week as a manner in which to develop my programs.

It's just Day 1, Day 2, and so on. 

I don't care whether it's a Thursday or a Saturday. 

The days of the week are virtually meaningless to my training and especially the recovery.

In order for me to get "stronger," I must eat more.

There is no way around it.

I cannot make the wall bigger without adding more bricks.

And if I want to maintain that strength, I need to keep training hard & feeding it; otherwise, it will fade away.

As far as training frequency goes, I can't offer actionable advice without knowing what you are doing now. So the exercises, the number of working sets, the frequency, and the number of scheduled off days are what I'm looking for. 

You can either just go ahead and post it here or send me a PM

and we can dive somewhat deeper into this. 

Finally, I will tell you that I do prefer to be fit for life.

Training for constant improvement over the long haul for me

has been a lifelong journey.

There's been plenty of ups and downs, but not putting a time limit on whatever my goals are

has proven the safest route for me. 

It took me close to 40 years of 'trying' all types of training methods and programs to get to this point.  And I'm still learning; especially as my humanness changes with age. 

Train Smart

A-Jay

 

 

4 hours ago, A-Jay said:

So the exercises, the number of working sets, the frequency, and the number of scheduled off days are what I'm looking for. 

You can either just go ahead and post it here or send me a PM

Working on posting it to you in a PM

Pull 1 workout today.

Completed the scheduled working sets and ended each movement with a drop set.

Emptied the tank a bit on this one.

Accordingly, I'll be taking two off days

to enjoy the rest of this holiday weekend.

Stay Safe.

#borninfiftynine

A-Jay

I began my September routine with a Leg 2 Workout.

Step Back Lunges, Cable Sissy Squats, and Single Leg Calf Raises,

and ended with Hanging Knee Raises.

Basic but effective.

#bornififtynine

A-Jay

I had my annual physical yesterday. 

Dr. Vinny Boombatz conducted a thorough examination

and provided me with a clean bill of health.

He did use the word "freak," and I'm hoping that was a compliment.

Either way, Push 2 workout today.

Chests, shoulders, and triceps were all pretty busy in this one.

#borninfiftynine

A-Jay

After a windy, wet, and mostly wild day on the water yesterday,

I was back in the home gym this morning.

Completed the Pull 2 workout as scheduled.

#borninfiftynine

A-Jay

At a little over 3 months into the current training plan, I’ve hit a Bench Press PR - finally clearing 225lb with a clean, easy press - and experienced improvement in many other lifts. Made some tweaks to the plan with @A-Jay’s input. This past weekend, a former trainer filmed and critiqued my deadlift form. He found at least 3 issues. Should get a clinic this Saturday to improve that. So far, so good. 

I have to start getting psyched up for these leg workouts at least a day in advance.

They are always pretty brutal and this one was no exception.

#borninfiftynine

A-Jay

It's way better to be the oldest guy in the gym

rather than the youngest guy in the nursing home.

Just saying.

#borninfiftynine

A-Jay

Pull 1 workout today.

Self-discipline is a gift that keeps on giving.

#borninfiftynine

A-Jay

Push 2 workout today.  

It seems there are no shortcuts to getting and staying physically fit.

Just one long, steep, and challenging road.

#borninfiftynine

 

A-Jay

Pull 2 workout today.

I might take 2 days off after this one.

We'll see how my recovery goes.

#borninfiftynine

A-Jay

 

After a couple of marathon days on the water,

I'm about to step back into the home gym for the first time in 4 days.

That hasn't been the norm but a man's got to fish when he can.

I am taking this opportunity to switch back to the 4-day split routine,

where each workout serves as its own total body flush.

There is some acclimation expected (insert soreness).

I used to training with a mutant of a man whose favorite line was,

"Muscle soreness is just weakness leaving your body."

Occasionally I laughed—most times I just grunted. 

If I don't pass out, I'll post some video.

A-Jay

I'm back at it.  

Felt pretty good.

A-Jay

Day 2 Workout for this one.

I felt like I had plenty of energy during my training.

Adding the 'bands' to my apparatus increases time under tension.

I like it.

#borninfiftynine

A-Jay

Workout Day 3 for this one.

We each have the option to align ourselves with either good or bad habits in life.

It seems beneficial habits add up just as fast as the detrimental ones.

But oftentimes the benefits of the good ones take a while to realize.

Where the bad habits might be a little 'easier.'

The shortcut is the long way.

And the long way is a shortcut.

#borninfiftynine

A-Jay

Nice work good sir. I actually did some push ups and paddled 4 miles yesterday, I typically get enough exercise at work and outside after work in summer but days are getting shorter and I get bored in the dark haha. Grass is getting crispy and pushing a 20” lawnmower is my normal workout