Other than my family and job, my main interest is training. Running and weight training occupy my free time and much of my thoughts.
My routine changes, but right now I do a full-body weight training session every other day with running on the off days. I don’t program a rest day, as they tend to happen anyway.
I do not modify for old age. Our bodies respond to training the same way they did when we were younger; we just have to train smarter.
What’s the point?
I feel better. I look better than I would without training. I have more energy. I don’t take any medication. I can eat as much as I want without getting fat. I can play with the kids without gasping for air. I’m an unlikely target for kidnapping. And I don’t need my wife to help me open the pickle jar.
Also, I just enjoy it. After the initial suck period, you begin to look forward to training sessions. It’s a time to forget all the junk in the world, push yourself to do something difficult, and feel good when it’s over.
Below is a typical week.
Run easy 5 miles (Almost anyone can work up to five miles. Yes, even you.)
Squats: 4 x 10 *
Bench press: 4 x 8-10
Cable rows: 4 x 8-10
Shoulder press: 4 x 8-10
Dips: 4 sets (AMAP)
Seated calves: 2 x 20
Abs: 2-3 x 20-25
* I warm up with an empty bar on all barbell exercises—even on lifts on which my max is over 400 pounds. The empty bar set does not count as a set.
Run 15 x 100 yards (70-90% effort)
Trap bar deadlift: 3 x 6-8
Zercher squat or lunges: 3 x 12-15
Incline DB press: 4 x 8-10
Pull-ups: 4 sets (AMAP)
Trap bar shrugs: 4 x 10
Standing calves: 2 x 20
Abs: 2-3 x 20 – 25
Run easy 5-6 miles
Back to weight lifting session number 1.
Long, slow run.
Weight lifting session number 2.
And so on…
If I have to miss a day, I just start where I left off on the next day.
A full body routine works well for me right now for many reasons, but that’s a separate post.
I don’t go overboard on supplements because I try to eat well. I do have a whey protein shake with 5 grams of creatine and a spoon full of olive oil every day after lifting or running, but that’s it. I don’t use a pre-workout, nor do I think they are necessary or healthy (unless it’s a cup of coffee).
In the long run, my specific program doesn’t matter. What does matter is that I do something, and that I do it consistently. And that goes for you, too.
What is your current routine?
Or, if you don’t have one, what would motivate you to start training?
Why Every Man Should be Strong, Art of Manliness
Everyone Should Use Creatine, T-Nation
Full Body vs. Split Training, T-Nation
What is the Best Full-Body Workout for Muscle Gain?, Bodybuilding.com