Thought I would represent the guys and post my work out.

cheers

Michael
Cape Town
South Africa

Upper Body Heavy
25-30Jan2010 x2 sessions Mon&Fri

Chest
Incline dumbbell press
1. weight x 12reps x 1set
rest 1 min
2. weight +?kg x 10reps x 1set (add ?kg, to previous weight depending on your ability)
rest 1 min
3. weight +?kg x 8reps x 1 set (add ?kg, to previous weight depending on your ability)
rest 1 min
4. weight +?kg x 6reps x 1 set (add ?kg, to previous weight depending on your ability)
rest 1 min
Bench Press 5. weight @2 x 12 reps x 2 sets no rest in between sets
rest 2min

Triceps
Close grip push down
1. weight x 12reps x 1set
rest 1 min
2. weight +?kg x 10reps x 1set (add ?kg, to previous weight depending on your ability)
rest 1 min
3. weight +?kg x 8reps x 1 set (add ?kg, to previous weight depending on your ability)
rest 1 min
4. weight +?kg x 6reps x 1 set (add ?kg, to previous weight depending on your ability)
rest 1 min
Seated Dumbbell extensions
5. weight @2 x 12 reps x 2 sets no rest between sets
Rest 2 minutes

Shoulders
Bent over raises
1. weight x 12reps x 1set
rest 1 min

2. weight +?kg x 10reps x 1set (add ?kg, to previous weight depending on your ability)
rest 1 min

3. weight +?kg x 8reps x 1 set (add ?kg, to previous weight depending on your ability)
rest 1 min

4. weight +?kg x 6reps x 1 set (add ?kg, to previous weight depending on your ability)
rest 1 min

Seated Push ups 5. weight @2 x 12 reps x 2 sets no rest between sets
Rest 2 minutes

Back
Wide Grip pull down
1. weight x 12reps x 1set
rest 1 min
2. weight +?kg x 10reps x 1set (add ?kg, to previous weight depending on your ability)
rest 1 min

3. weight +?kg x 8reps x 1 set (add ?kg, to previous weight depending on your ability)
rest 1 min

4. weight +?kg x 6reps x 1 set (add ?kg, to previous weight depending on your ability)
rest 1 min
Rows
5. weight @2 x 12 reps x 2 sets no rest between sets
Rest 2 minutes

Biceps
Incline dumbbell curls
1. weight x 12reps x 1set
rest 1 min

2. weight +?kg x 10reps x 1set (add ?kg, to previous weight depending on your ability)
rest 1 min

3. weight +?kg x 8reps x 1 set (add ?kg, to previous weight depending on your ability);
rest 1 min
4. weight +?kg x 6reps x 1 set (add ?kg, to previous weight depending on your ability)
rest 1 min

Preacher Curls
5. weight @2 x 12 reps x 2 sets no rest between sets
Rest 2 minutes

I haven’t put in the weights that I use because I find that people tend to compare and compete (especially guys) and they sell themselves short if they are stronger than what I am and the weaker ones become demoralised. The mentally strong and people with great self esteem, who are in the minority, use both positive and negative to spur them on to greater heights.

just how long did you go without replacing your shoes? I know guys that do barefoot running. Are you sure there isn’t something more fundamental going on than just worn shoes? I trust you’ve seen your doctor?

thanks for sharing, that looks like a good one!

I just started working out, so this will sound very light weight to you. But I was huffin and puffin, so I’m good.

My workout this morning:
Warm-up – run on treadmill med-fast 4 mins and then do some upper body stretches (cause I’m gettin old.)

Circuit – 3 sets each, 1.5 min rest between sets
reverse lunges: 3lb x 12 reps
one arm dumbbell row: 12lb x 12 reps/arm
squat press: 12lbs x 10 reps
pull-ups: 12 assisted
bench press: 13lbs x 12 reps
step-up: 0lbs x 12 reps
2 arm dumbbell swing: 15lbs x 15 reps

Abs:
Lying Leg thrusts: 2sets x 7
reverse crunch: 2sets x 7
hanging knee tuck: 2sets x 7
alternating crunch: 1set x 15
bench crunc: 1seet x 15
Stretch!

Lastly, like you I am a runner. Well, now I “was” a runner. I’ve had massive foot problems of late, all due to shoes that needed replacing and I just didn’t get to it in time. You and I are about the same age, so make sure you change up your shoes OFTEN! I am now trying to be a swimmer which is hell, but I’m starting to like it.

Breakdancers are like Mountain Climbers except you twist your body so your foot lands near the opposite hand, not the same hand. they’re GREAT for heartrate and core!!

:-)

Lying leg curls super set straight leg db dead lifts
4 sets 12.5k x 12 on curls
And 2x 7.5k dbs x 12

Donkey calf raises
4 sets of 25 with John sitting on my back (92K)

2 rounds of tabata thrusters-squat w/shoulder press out the top (4 minutes each round…20 seconds on 10 seconds rest) w/5Kdumbbells 2 minute rest between the 4 minute rounds

Abs
2 sets
vertical knee raises-straight legs x 10
crab crunches-legs in air shooting feet to ceiling x 24
bicycles x 20

there ya go!

Apart from basic warm-up which consisted to 100 sit-ups and 200 rope-jumps, I went to play. Anyways, I am back now and sipping a refreshing protein shake. The shoulders take a beating and are a bit sore. But still this is my workout plan for now

Shoulder bar (sitting)front presses
total weight
15lbs X 12 reps
20lbs X 15 reps
25lbs X 15 reps

30 second rest

Shoulder back presses
Repeat same weight

Standing Dumbbell presses

20lbs X 10
10 second rest
4 sets

Triceps and biceps but with constant weight – 20 lbs. Around 6 pm i’m off to play tennis which is pretty tiring!

This year, I have moved towards a different workout pattern. Very slowly but steadily the progression is towards endurance rather than mass. I also travel on my bike a lot. That is a mode of travel unless I have a meeting to attend which is when the car comes out. LOL.

Well, there you go. Have a great weekend. Cheers :-)