I had a suggestion all typed out but didn't hit submit. I'm fat and in not that great of shape so it seems a bit wrong for me to hand out workout advice. That said here goes...
If you haven't lifted for 20yrs I'd suggest you start with bodyweight exercises, especially pushup, pullups, squats, situps, and lunges.
Next I would start on barbell work. Do you have access to "free weights"? I'm not a fan of strength machines. It probably would not be a bad idea to get with a trainer/coach to help you with form on the more typical barbell and olympic lifts. Squats, deadlifts, cleans, presses, etc should be the foundation. Mechanics first, Consistency second, and Intensity third. Though I haven't read it, others here of often suggested the Starting Strength books by Mark Rippetoe. He now also has a website: http://startingstrength.com/index.php/site#.VQBKheE9l_A
I was still pretty sore from Monday but still got a decent workout tonight.
Back squats: Warmup-225x8, 265x8 for 3 sets, 245x8 for 2 sets after. Legs fried. Benchpress-175x8 for 3 sets Did a couple sets of power cleans with 185 after working on my form a little bit but my wrist started giving me some schit so I called it good. Still can't convince myself to drop under the weight so it needs quite a bit of work.
Did a few miles with the new pack loaded up and new boots. Feels better every time out. The snow's gone for the most part and some of the grasses are already greening up.
Is that the new pack you are talking about, or did you buy another one recently?
Pilgs, the pack is the new version of the Kifaru Timberline 1 on a Duplex frame. I like it so far but I've only had 50 lbs in it. It seems very stout, and I like the addition of pockets vs the Longhunter pack.
Thanks. Right now I'm looking at the Paradox, Stone Glacier, and Kifaru. It's a tough decision, especially when they cost what they do. I'm hoping I'll be able to order a few different packs and try them all on with a little weight to help make the decision.
When you are dead, you don't know that you are dead. It's difficult only for the others....It is the same when you are stupid
Friday squats 2 sets of 15 with 225, 2 sets of 8 cleans with 185
Saturday ran a mile at 7.5 mph, rested 5min, and ran another
Today snatched three sets of 5 with 135, front squats 2 sets of 12 with 185, standing press 3 sets of 6 with 135, then a chin/dip pyramid starting at 8 chins and 3 dips and ending with 3 chins and 8 dips.
Need suggestions please. I hit cardio on a regular basis, 4 to 5 mornings a week, 140 AHR for 30 minutes (42 years old). Haven't lifted a weigh in 20 years. Have intentions of starting a 30 minute weight workout at lunch on Mon - Fri (will still do the morning cardio). I can extend it to 45 minutes if need be, but would prefer to keep it closer to 30 minutes.
Any suggestions on routine/program for such?
Might want to look into the WWE Power Series:Triple H DVD, just picked it up this week. Pretty well done DVD lifts are well explained and the workouts are short and to the point. Just requires a couple sets of dumbbells. I was kind of skeptical but I figured for $8 from Amazon, what the hell...I've been pleasantly surprised so far.
Mauser Rescue Society Founder, President, and Chairman
I don't always shoot Mausers, but when I do...I prefer VZ-24s.
Standing press 10 at 65lb, then peddle on bike for one minute fast. Rest one minute and repeat 10 times.
Wednesday:
3.2mile with 40lb pack
Some machine where you sit and pull weight 10x100lbs get it done as fast as you can.
Chinups: 40 total. Max was 11 at one time, then a bunch of between 6-8. Catch you breath and pull again.
Box step ups.
Today:
Squats with progressing weight up to 185 x 10, then BP with progression up to 145lbs x 10. Rest 1 minute, repeat times 10.
Max chinups then cycle fast for 1 minute. Catch breath and repeat x 5.
Hip is still funky, but they are finally getting serious about what is going on. Going in for some nerve tests on Monday. 400mg Motrin makes things alright for now.
