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.