My 2019 Workouts – Part 5

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Although it is on 16th May my 70th birthday, I try to keep myself physically active. It means doing some kind a workout every day. The shortest ones are my evening stretchings (10-15 minutes) and longest, my weight workouts (about 2 hours).

I try to improve, or at least maintain, my condition with these:

  • full body (9 muscle groups) workouts and triple sets workouts (chest + back + thighs): improve muscle power and mass
  • outdoor biking and walking: improve cardio endudance
  • stretching (see this and this) and relaxing: improve flexibility
  • intermittent fasting (fasting 6 p.m. – 10 a.m.): improves hormonal functions and fat loss

This is my calendar for May 2019:

  • 29.04  Full Body A1 (see this)
  • 30.04  Off
  • 01.05  Outdoor Aerobic (60-90 minutes)
  • 02.05  Stretching and Relaxation (about 30 + 30 minutes)
  • 03.05  Triple Sets C2 (see below)
  • 04.05  Off
  • 05.05  Outdoor Aerobic
  • 06.05  Stretching and Relaxation
  • 07.05  Full Body B3 (see this)
  • 08.05  Off
  • 09.05  Outdoor Aerobic
  • 10.05  Stretching and Relaxation
  • 11.05  Triple Sets D1 (see below)
  • 12.05  Off
  • 13.05  Outdoor Aerobic
  • 14.05  Stretching and Relaxation
  • 15.05  Full Body A2
  • 16.05  Off
  • 17.05  Outdoor Aerobic
  • 18.05  Stretching and Relaxation
  • 19.05  Triple Sets C3
  • 20.05  Off
  • 21.05  Outdoor Aerobic
  • 22.05  Stretching and Relaxation
  • 23.05  Full Body B1
  • 24.05  Off
  • 25.05  Outdoor Aerobic
  • 26.05  Stretching and Relaxation
  • 27.05  Triple Sets D2
  • 28.05  Off
  • 29.05  Outdoor Aerobic
  • 30.05  Stretching and Relaxation
  • 31.05  Full Body A3

Weight Workout C

I do two triple sets groups with one exercise for each three muscle groups and alternate their sequence in this workout C, too.

C1 1. Chest 2. Back 3. Thighs
C2 1. Back 2. Thighs 3. Chest
C3 1. Thighs 2. Chest 3. Back

Warm-up (about 8 minutes)

  • light elliptical trainer
  • dynamic stretching
  • pilates rollouts for upper back and shoulders
  • rollouts with a high-roller for hamstrings

Weight Training (about 1 hour 30 minutes)

TS 1 (warm-up 1 x 10 / max 3 x 5-8 reps / rest between sets 2-4 minutes)

TS 2 (warm-up 1 x 10 / max 3 x 5-8 reps / rest between sets 2-4 minutes)

Cool-down (about 8 minutes)

  • light spinning
  • static stretching
  • pilates rollouts for upper back and shoulders
  • rollouts with a high-roller for hamstrings

The whole workout takes about 1 hour 45 minutes.

Weight Workout D

I do two triple sets groups with one exercise for each three muscle groups and alternate their sequence in this workout D, too.

D1 1. Chest 2. Back 3. Thighs
D2 1. Back 2. Thighs 3. Chest
D3 1. Thighs 2. Chest 3. Back

Warm-up (about 8 minutes)

  • light elliptical trainer
  • dynamic stretching
  • pilates rollouts for upper back and shoulders
  • rollouts with a high-roller for hamstrings

Weight Training (about 1 hour 20 minutes)

TS 1 (warm-up 1 x 10 / max 3 x 8-10 reps / rest between sets 2-3 minutes)

TS 2 (warm-up 1 x 10 / max 3 x 8-10 reps / rest between sets 2-3 minutes)

Cool-down (about 8 minutes)

  • light spinning
  • static stretching
  • pilates rollouts for upper back and shoulders
  • rollouts with a high-roller for hamstrings

The whole workout takes about 1 hour 35 minutes.

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My Sissy Squat Bench

 

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