Of course!
So yes, I turned 56 this week …. and yes, I had a solid week of workouts. I really good week actually.
I’m not training for anything in particular, I just happen to enjoy working out (it’s a gift) – and seeing how long I can continue my streak of exercising in some way, shape or form every day (currently up to 1,699 days).
Here’s what my week looked like:
Monday
In the home gym
Core x 50, 50, 50, 50, 50, 50 (done in-between exercise sets)
Barbell bench:
- 155 x 10, 10
- 175 x 7, 7
- 195 x 4, 4
- 175 x 7, 7
Pulley row:
- 150 x 8, 8, 8
DB presses:
- 50’s x 8, 8, 8
Super set:
- Pull-ups w/FatGripz x 8, 8, 8
- Dips x 13, 13, 13
Super set:
- Reverse grip Smith bench 135 x 10, 10, 10
- Reverse grip Smith row 135 x 7, 7, 7
Super set:
- Knees-to-elbows x 15, 15, 15
- Incline push-ups x 20, 20, 20
3.3 mile trail run
Tuesday
10 mile run
Wednesday
In the home gym
Core x 50, 50, 50, 50, 50 (done in-between exercise sets)
Super set:
- Sitting DB curls 35’s x 7, 7, 7
- Tri OH ext 110 x 10, 10, 10
Lat pull:
- 150 x 7, 7, 7
Super set:
- DB curls 35’s x 8, 8, 8
- DB skull crushers 30’s x 10, 10, 10
Landmines:
- 90 x 8, 8, 8
Super set:
- Palm curls 70 x 7, 7, 7
- Tri press w/ropes 60 x 8, 8, 8
Rear delt pull/cable:
- 35 x 7, 7, 7
Super set:
- Cable flex curl 60 x 7, 7, 7
- Tri kickbacks 25 x 5, 5, 5
Rear lat pull/cable:
- 40 x 7, 7, 7
Super set:
- Close-grip push-ups x 20, 20, 20
- Knees-to-elbows x 15, 15, 15
45:00 hike with dogs
Thursday
10.5 mile run
Friday
In the home gym
Core x 50, 50, 50 (done in-between exercise sets)
Super set:
- Quad ext 135 x 8, 8, 8
- Front zombies 30’s x 8, 8, 8
Super set:
- Ham curls 60 x 8, 8, 8
- Side zombies 25’s x 8, 8, 8
Super set:
- Reverse lunges w/55lb RAM x 8, 8, 8
- DB shrugs 70’s x 8, 8, 8
Leg press:
- 275 x 7, 7, 7
3.3 mile run
Rope climbs
Saturday
1 hour hike with the dogs
At Planet Fitness w/spouse
Core x 25, 25, 25, 25, 25 (done in-between exercise sets)
Super set:
- Pulley row 160 x 8, 8, 8
- Incline push-ups x 20, 20, 20
Super set:
- DB presses 45’s x 8, 8, 8
- Lat pull 160 x 7, 7, 7
Super set:
- Chin-ups x 7, 7, 7
- Tri dips x 10, 10, 10
Super set:
- Machine 1 lat pull x 8, 8, 8
- Machine 2 lat pull x 8, 8, 8
Super set:
- Machine 1 tri press x 8, 8, 8
- Machine 2 tri ext x 8, 8, 8
Sunday
13.1 mile run
This is a fairly typical week: weight training on M, W, F with runs or hikes on the alternate days.
The runs were a bit longer this week as I want to get a little more endurance work in.
I don’t do a lot of heavy weights, but the volume is pretty decent. I use a lot of super sets.
I think the reason I can go this hard most weeks is that I am consistent. I don’t miss a day – and most weeks are more or less the same.
What I like about my routine is that it sets me up to do almost anything I want. If I wan to sign up for a Spartan Race, I will be ready. If I want to jump in a 5k, I will be ready. If a buddy wants to do some kind of alternate workout to change things up, I will be ready.
I will be ready.
That’s a good feeling.
The other good feeling is that if I do decide to get into an event, because I am so consistent – within a few weeks or months of more intense workouts, I truly can be ready for anything.
The goal here is not to brag about my workouts – but to show you that, at 56, you can still workout hard. You can still be incredibly fit. You can still do anything you want.
Consistency, discipline – and keeping it fun. Those are all key.
Find a person, or group of people that will help you stay consistent. My #nodaysoff crew has been a real game changer.
Let me know if I can help.
