My whole adult years have been full of trial and error. I tried three times to build a happy marriage, but ended always in a divorce. Maybe it was me that difficult party – I do not exactly know.
In the last 40 years I have tried to get financial freedom. No way – I am living in a small rented flat with my tiny pension. That’s why I have here a store and a donation widget. Please, use them.
I have used a lot of time since the 1960s to build a healthy and strong body. I lost everything in 1999 because of Myeloma Multiplex (bone marrow cancer). Now I do not want to make many time-consuming efforts anymore. I’ll train every third day with my own modified 20-40 minute Heavy Duty training.
My weight training is divided into three workouts:
1. Chest, shoulders and triceps
2. Back, biceps and forearms
3. Thighs, calves and abs
I keep my muscles under the continuous tension and use the tempo: lowering 4-6 (or 15-30) and lifting 1-3 (or 15-30) seconds. The rests between exercises are so that my pulse and breathing go clearly down.
WORKOUT 1 (Monday 18. November)
WARM-UP (about 5 minutes)
WEIGHTS (about 35 minutes)
Warm-up. Dumbbell Lateral Raise (10 reps)
Warm-up. Dumbbell Rear Lateral Raise (10 reps)
Warm-up. EZ Bar French Press (10 reps)
COOL-DOWN (about 5 minutes)
- Static Stretching
- Pilates rollouts for upper back and shoulders