We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
Misery loves company. I hope to inspire readers towards my exercise program so you can share the pain with us.
My Fridays are just for calisthenics (it's never the same things, but it's always some form of "kick the sh-t out of you morning" at 5 am):
- 3 minutes Elliptical wake-up warm-up - 3 sets of medium-weight bench press, third dropped set to muscle failure, alternating with 3 types of high step-ups (this is to weaken me for the rest of the hour) - 3 sets of heavy ball smashes alternating with squats - 3 sets of hand/arm step-ups in plank position (not sure what they are called but my damaged shoulder can't do ordinary push-ups) alternating with heavy ball burpees (like Burners) - 2 sets of lunges with light weights alternating with 2 sets of one-sided kettlebell walks
That's it. One hour. I felt a little faint a few times, and out of breath often. Good stuff. The goal of calisthenics is to use your body with max intensity, not to build strength but to improve endurance, posture, agility, and cardio. If that sounds like a warm-up, then you don't know how many reps I do in each set.
After that, coffee, sausage, toast, and eggs at the diner with my Bible pals. Stress and challenge in all areas of life build American strength. That's Life in America,where all citizens strive constantly for physical, moral, spiritual, intellectual, relational, artistic, and financial improvement and uplift! What else is there to do?
Tomorrow is my 3 day/wk cardio-fat-burner day, first thing in the morning. That will be this simple routine, under 60 mins:
10 min intervals on elliptical 70 calf-lifts 1 1/2 min elbow plank 5 min stair machine 50 calf lift 1 min straight-arm plank 20 min inclined treadmill intervals - fast walk intervals 50 calf lift 1 min straight-arm plank 5 min stair machine fast
That's it. No breaks. I will shorten the calf thing with weights. The stair is a killer for me. Can't do 10 min on it at one shot. (As I explained before, Mon and Weds are for upper, back, and lower body heavy weight work plus pull-ups, pull-downs, dips, rows, one-arm and dumbell presses, etc) I am almost 6 months into this darn program now and showing some progress. Thank God for Sunday - day of rest and recovery before dead lift Monday.
We are blessed with a smart, savvy, knowledgeable, attentive trainer who really knows his physiology. Without him and accountability to him, this would not work at all. And I have a "partner" - Mrs. BD.
Good friend has been a gym rat for 30 years. He's had 2 hip replacements, left shoulder replaced, right knee replaced. Says the place looks like a rehab facility these days. He now regrets what he's done to his body.
Please elaborate regarding your elliptical and treadmill intervals and what you mean by "fast" for the stair machine (a real heart rate riser if ever there was one).
When you say 10 minute intervals do you mean each interval is 10 minutes or you have some number of minutes per interval that lasts a total of 10 minutes. Not that such things are particularly comparable machine to machine but what what resistance and height of step do you use? I call my intervals "climbs". They start at resistance 9 and cross ramp 9 and increase resistance each minute for 6 minutes to resistance 14. Cross ramp only increases every two minutes because too much of it seems to wreck my hips. Rinse and repeat 4 times then work long (6 minutes) cool down to bring heart rate back down to 140s. Since I'm working on getting legs ready to ski 8 straight days in January with few if any ski days prior, I will increase start and end points for resistance every 2-3 weeks depending on progress and joint pain (I am sailing up on 60 very rapidly and avoid worsening joint pain at all costs).
Similar for the stairs. Start at 65 (s/m) and increase each minute for 6 minutes to max of 90. Rinse and repeat one time. This will no increase since I know it causes me knee issues if I go any faster. Quite the cardio though. Can barely climb down after that.
Treadmill routine is longer but not as intense. Pushing grade and speed beyond 7% and 4 MPH over severe weeks starts causing problems with feet and oft broken ankles.
Can't lift heavy weights unless I want to make my shoulders unusable for weeks. Just pump hand weights on treadmill and exercise bike at lower revs. Exercise bike is also a series of "climbs" with various increases in resistance going up until I can barely breathe anymore.
At a younger age I used to docalisthenics (I was into martial arts at the time) very vigorously. It was very good for losing and then keeping weight down. Then came Knucklehead with the baby carriage and the mortgage and the career and I lost track of them. I pretend to do them sometimes now but really hate it. Almost as much as I hate running which I refuse to even pretend to do anymore.