jonrock
Caneguru
Rock-a-hula
Posts: 972
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Post by jonrock on Mar 17, 2023 0:14:26 GMT
Good answers, Michael. The neck workout, particularly the Anderson rolls, are interesting. I look forward to you posting the hand workout.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Mar 17, 2023 23:03:20 GMT
I would like some constructive criticism or opinions on something. I think it was MBS got me reading/listening to these two guys. I read they separate weight training, cardio, and VO2 Max training. If I'm wrong what I understood from them, sorry. Just my though as a working man, I don't really have the time they say to train. I started listening from around 2:18:00 to about 2:40:00 They talk about training for an over 50 male. From my understanding they say when Your 50 years to around 60 You should train hypertrophy because You start to lose muscle after 50? Also they say in Your 60's You try to maintain. They older guys here and the younger guys, What are Your thoughts/opinions/experience on this subject? peterattiamd.com/laynenorton2/
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Post by mr potatohead on Mar 18, 2023 13:15:07 GMT
I'm into this video about 22 minutes, but have not yet heard what you're talking about @ 2:18 - 2:40. It's interesting though, but a bit hard for me to follow and @ 3+ hours it will take me some time to listen to all of it.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Mar 19, 2023 13:22:40 GMT
3-19-23:
4 Circuits:
1) Pushups 15 2) BW Squats 15 3) DB Overhead Press 15 4) DB Bentover Rows 15 5) DB Skull Crushers 15 6) DB Bicep Curls 15
Notes: All exercises done almost full range of motion. So I will say they were partial range because I stopped a little before lock out and the bottom position. I work my hands/forearms/fingers 1 to 3 times a week depending what I feel like doing. If I feel like just working my hands The things I use are from Iron Mind. They are as follows: Expand You Hands, Dexterity Balls, (I don't feel like looking at them so this is a guess) Heavier Dexterity balls 3kg each. I'd probably be writing for ever if I told You what I do with all of these because it could be totally random. Also for my fingers/grip I do hangs and Super Slow Finger Tip Pushups. The finger tip pushups are the only thing I do super slow because everything else hurts doing this. I do one rep starting in the up position holding 10 seconds, then I lower slow for 10 seconds, then I hold the bottom position for 10 seconds, then I push up for 10 seconds, and lastly I hold the top for 10 seconds.
Another thing I like to work sometimes is pinch grip with 2 weight plates. I just hold them for as long as I can for each hand. For forearms/grip I like doing leverage bar exercises. I have the Iron Mind Heavy Hammer II Leverage Bar but I really like using the Mace I got for leverage bar exercises. It's hard to explain these so if I find a video I will post it. I also may do wrist curls and reverse wrist curls. I don't do all this at one time, I just do whatever I feel like doing.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Mar 20, 2023 10:57:11 GMT
3-20-23: 6 Circuits:
1) Jumping Jacks 30 reps 2) Plank Up Downs 10 reps 3) Jog in Place 30 seconds 4) Air Bike Crunches 20 reps 5) Butt Kicks 60 reps 6) Rotating Side Planks 10
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moxohol
Caneguru
Biohacker
Quod tu es, ego fui. Quod ego sum, tu eris.
Posts: 3,381
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Post by moxohol on Mar 20, 2023 22:04:44 GMT
Yes I train at home in my basement. At least ur not living in mom’s basement.
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moxohol
Caneguru
Biohacker
Quod tu es, ego fui. Quod ego sum, tu eris.
Posts: 3,381
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Post by moxohol on Mar 20, 2023 22:34:19 GMT
I would like some constructive criticism or opinions on something. I think it was MBS got me reading/listening to these two guys. I read they separate weight training, cardio, and VO2 Max training. If I'm wrong what I understood from them, sorry. Just my though as a working man, I don't really have the time they say to train. I started listening from around 2:18:00 to about 2:40:00 They talk about training for an over 50 male. From my understanding they say when Your 50 years to around 60 You should train hypertrophy because You start to lose muscle after 50? Also they say in Your 60's You try to maintain. They older guys here and the younger guys, What are Your thoughts/opinions/experience on this subject? peterattiamd.com/laynenorton2/ Introduce recovery or feeder workouts for 50+ guys & consider aspirin or beet juice to increase NO. Viagra is just around the corner. mTOR as a Key Regulator in Maintaining Skeletal Muscle Mass www.ncbi.nlm.nih.gov/pmc/articles/PMC5650960/Older People Must Work Out More to Keep Muscles www.webmd.com/fitness-exercise/news/20110708/older-people-must-work-out-more-to-keep-muscles
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jonrock
Caneguru
Rock-a-hula
Posts: 972
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Post by jonrock on Mar 21, 2023 7:18:07 GMT
3-19-23: 4 Circuits: 1) Pushups 15 2) BW Squats 15 3) DB Overhead Press 15 4) DB Bentover Rows 15 5) DB Skull Crushers 15 6) DB Bicep Curls 15 Notes: All exercises done almost full range of motion. So I will say they were partial range because I stopped a little before lock out and the bottom position. I work my hands/forearms/fingers 1 to 3 times a week depending what I feel like doing. If I feel like just working my hands The things I use are from Iron Mind. They are as follows: Expand You Hands, Dexterity Balls, (I don't feel like looking at them so this is a guess) Heavier Dexterity balls 3kg each. I'd probably be writing for ever if I told You what I do with all of these because it could be totally random. Also for my fingers/grip I do hangs and Super Slow Finger Tip Pushups. The finger tip pushups are the only thing I do super slow because everything else hurts doing this. I do one rep starting in the up position holding 10 seconds, then I lower slow for 10 seconds, then I hold the bottom position for 10 seconds, then I push up for 10 seconds, and lastly I hold the top for 10 seconds. Another thing I like to work sometimes is pinch grip with 2 weight plates. I just hold them for as long as I can for each hand. For forearms/grip I like doing leverage bar exercises. I have the Iron Mind Heavy Hammer II Leverage Bar but I really like using the Mace I got for leverage bar exercises. It's hard to explain these so if I find a video I will post it. I also may do wrist curls and reverse wrist curls. I don't do all this at one time, I just do whatever I feel like doing. You do lots of exercises to strengthen the hands, wrist and fingers, do you have a favourite?
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Mar 21, 2023 22:01:25 GMT
3-21-23: 4 Circuits:
1)Tricep Band Pushdowns 15 reps 2) Band Pulldowns 15 reps 3) Reverse BW Alternating Lunges 15 per side 4) Band Curls 15 reps 5) DB Floor Chest Flys 15 reps 6) Band Face Pulls 15 reps
Notes: Jonrock I like all the exercises. I like variety with my training. I don't do all these exercises at one sitting. I may just use the Expand You Hands and Dexterity Balls while I'm sitting relaxing after work. Or I may just do leverage bar exercises like I did today after work.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Mar 22, 2023 10:48:29 GMT
3-22-23: 6 Circuits:
1) Jog in Place 30 seconds 2) Scissor Kicks 10 per side 3) Jumping Jacks 30 4) Air Bike Crunches 10 per side 5) Mountain Climbers 10 per side 6) Reverse Planks 30 seconds
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Mar 23, 2023 10:44:52 GMT
3-23-23: 4 Circuits:
1) Incline DB Bench 15 reps 2) Barbell Curls 15 reps 3) Goblet Squats 15 reps 4) Bench Dips 15 reps 5) Seated Band Rows 15 reps 6) DB Side Laterals 15
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Nov 18, 2023 23:38:24 GMT
I know most here would probably disagree with what Geoff says in this video but I find it works for me. I never really enjoyed straight up cardio. I always liked his information.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Nov 19, 2023 20:16:31 GMT
11-19-23:
20 minutes
1) One Arm KB Snatches 24kg 3 reps/per arm, 16 sets/per side, 32 total sets 96 total reps
2a) Stability Ball Rollouts 2X10 2b) KB Suitcase Carry 100ft/side
Notes: I'm using my 10 rep max. I'm using auto regulation for my rest periods. I don't want fatigue but my heart rate will stay elevated. I felt good after this.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Nov 20, 2023 21:30:50 GMT
11-20-23:
29:36 minutes
1a) Double KB Clean & Press 24kg, 1 rep X 32 sets 1b) Double KB Front Squat 24kg, 1 rep X 32 sets
After: 2a) Band Paloff Press 2x10 2b) Reverse Bench Hyperextension 2x20
Notes: I'm using my 5 rep max for the Double KB Press. This is an experiment I did not finish months ago. I'm training 4 days a week. Two days on , one day off, two days on, two days off, then repeat. These will be my main exercises without using any bodybuilding exercises. I will be doing stomach and oblique exercises on the 4 days. Also just stuff that feels good like hanging, McGill back exercises, etc... I want to see what happens to my body when I don't work body parts. I wasn't going to post my workouts but I want to have them documented plus I did promise Bruce I would keep my training logs updated.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Nov 22, 2023 20:28:22 GMT
11-22-23:
20 minutes
1) One Arm KB Snatches 24kg 2 & 4 reps/per arm, 9 sets/per side, 18 total sets 108 total reps
2a) Stability Ball Rollouts 2X10 2b) Band Palloff Press with Iso hold 2X5
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