My routines are fairly simple, and focus on muscular endurance.

Today I did an upper body workout:

150 pullups - starting at 10 per set. less as I go along but finishing still doing 4-5 per set.

200 pushups - on 6" blocks, slow, wide grip, deep. Starting with 15 per set, down to 9-10 per set at the end.

200 shoulder shrugs - 35lb dumbells, starting 20 per set, finishing 10-12 per set.




My leg routine has been simple too:

150 sumo squats - 35lb dumbells, starting at 15 per set, slow and deliberate (bad back).

200 calf raises - on 6" blocks, starting 30 per set, finishing about 20 per set.



I alternate upper/lower body. The push-ups tone the core pretty well. Usually get in 5-6 workouts per week.


Some days I'll vary the upper workout with dumbell bench presses, tricep bombers. Get in some treadmill now and then.