New Circuit I Recently Started

[PEP-PATRIOT]

Now I have been pushing iron for all my life but now that im 53yrs old I cant do it like I used to all the time so periodically switch to bodyweight workouts and lighter, higher rep weights exercises

So this is one ive just started....

Bodyweight squats-- 40 reps
Walking lunges--10 each leg
Push-ups-- 40 reps
Close Grip BP-- 30 reps
Behind Back Bench Dips-30 reps
Pull Ups-- 10 reps
Dumbbell rows--10 each arm
Crunches-- 50 reps
Plank: 15 seconds

 

[PEP-PATRIOT]

Oh yeah, forgot to add that I run thru this circuit 3-4 times depending on how I feel that day after work and I sometimes exchange the exercises for different ones as I see fit or need to.

 

[Mack]

The plank would destroy me ..... lol

I’m 49 so I can relate

The success comes from accepting and realizing limitations as we get older and adapting and being creative to continue on in a positive and healthy manner

 

[PEP-PATRIOT]

The plank would destroy me ..... lol

I’m 49 so I can relate

The success comes from accepting and realizing limitations as we get older and adapting and being creative to continue on in a positive and healthy manner

Yes sir.Its always about changing up and adapting to where we are at any given time.

Thanks for the reply my brother.

 

[PEP-PATRIOT]

So last night I ran thru the circuit 4 times but was feeling xtra strong so I added upright rows, alternating dumb curls and shoulder presses.

So im skipping all upper body tonight after work but still doing legs and abs.

 

[PEP-PATRIOT]

Well I didnt get home last night till 9:45 so I wasnt able to work out but thats ok.Tonight im gonna CRUSH IT!!!

 

[PEP-PATRIOT]

Another good workout.except my left ham was hurting me right behind my knee so I skipped legs today.But upper body and abs I killed em!!!

 

[PEP-PATRIOT]

Alright so things are really going great for me lately.Really getting great workouts in with this circuit even though im running thru it anywhere from 30-45 minutes.Thats even with hitting it 4 times.

I continue to add exercises to the circuit which is a great thing and my recovery time is non existant lately.I blast thru it like nothing and pumped for more.Im loving it.

Now the crazy part now is ive actually been doing it EVERY DAY.Before it was EOD but lately its ED and still working full time 6 days a week.Im 53 mind you so this makes me HARD EXCITED that I can do it and not feel burned out.YET.I know it cant last and will have to slow it down eventually but always let my body decide that.When I start to feel it, im going easier.

 

[valetudo8080]

tHANKS fOR tHE uPDATE

 

[PEP-PATRIOT]

tHANKS fOR tHE uPDATE

No problem.Thanks for checking out my thread and for the reply.

 

[PEP-PATRIOT]

Just got done another good workout.Not great, but good.Lol.So my left ham was super tight again today so I skipped legs again but upper body was great.

So tonight I went 4 rounds and did...
Push Ups-- 50 reps
Close Grip BP-- 30 reps
Bench Dips-- 40 reps
Dumb French Press-- 20 reps
Curls-- 15 reps
Hammer Curls-- 8 reps each arm
Concentration Curls-- 8 reps each arm
Upright Rows-- 15 reps
Military Presses-- 12 reps
Dumb Lateral Raises-- 15 reps each arm
Crunches-- 50 reps
Leg Raises-- 30 reps
Planks-- 30 seconds

 

[PEP-PATRIOT]

Taking the day off to go to the Casino's with my beautiful wife.

 

[PEP-PATRIOT]

Tonights workout was just running at the park with the dog for an hour.Got him and me a workout.

 

[PEP-PATRIOT]

Last nights workout went well.All legs for 4 rounds.

Jumping Squats-- 15 reps
Lunges-- 15 each leg
Leg Ext-- 25 reps
Leg Curls- 25 reps
Close Stance Squats-- 20 reps
Stiff leg Deads-- 20 reps

 

[Bolan]

Don't let age be a barrier, I started training @ 14 yrs old, started gear at 22-23ish... Never been off since... I'm 54 265@ 8%BF and thinking now Covid restrictions are not as bad.. I just may try for my card 1 more time.

If you didn't know how old you are, how old would you be?

I still feel 18.

 

[PEP-PATRIOT]

Don't let age be a barrier, I started training @ 14 yrs old, started gear at 22-23ish... Never been off since... I'm 54 265@ 8%BF and thinking now Covid restrictions are not as bad.. I just may try for my card 1 more time.

If you didn't know how old you are, how old would you be?

I still feel 18.

Thanks for the reply brother.Great to hear another older dog still at it!! Im not quitting anytime soon!! As long as I can keep goin, im going to.

Im 53 and yep, feel half my age.Most times.Lol

 

[PEP-PATRIOT]

Ok, I skipped my workout last night.Didnt get home till about 8:30 so by the time I ate and let it digest a bit it was 9:30. Too beat at that point.With the heat and crazy busy at work, it drained me.

TONIGHT is gonna be MAKE UP WORKOUT THOUGH!!!

 

[PEP-PATRIOT]

Killed it tonight.Left work early so I made sure I had time and energy for it.

4 Runs thru the circuit tonight.No rest between exercises.1 minute rest between circuits.

Push Ups-- 30 reps
Close Grip Bench-- 30 reps
Bench Tri Dips-- 40 reps
Seated Dumb Tri Ext-- 15 reps
EZ Curls-- 20 reps
Dumb Hammer Curls- 10 reps each arm
Upright Rows-- 20 reps
Bent Over Rows-- 25 reps
Crunches-- 30 reps
Bent Knee Leg Raises-- 20 reps

 

[PEP-PATRIOT]

Last night was lower body and abs but I felt strong so threw in a couple sets of Preacher Curls, Upright rows and bent over rows!! Couldnt help it.

BW Squats-- 4 sets of 40 reps
Lunges-- 4 sets of 15 reps each leg
Bench Step Ups-- 4 sets of 15 reps each leg
Jumping Squats-- 4 sets of 15 reps
Crunches-- 4 sets of 50 reps
Twisting Bent Knee Leg Raises-- 4 sets of 15 reps each leg

Preacher Curls-- 2 sets of 20 reps
Upright Rows-- 2 sets of 15 reps
Bent over rows-- 2 sets of 20 reps.

 

[PEP-PATRIOT]

Just got dont a great fuckin workout!!! Nice when I domt have to work all day then go to workout.Lol

Push Ups-- 4 sets of 50 reps
Close Grip Bench-- 4 sets of 15 reps
Bench Tri Dips-- 4 sets of 40 reps
Dumb Tri Press-- 4 sets of 15 reps
EZ Curls-- 4 sets of 15 reps
Upright Rows-- 4 sets of 15 reps
Dumb Front Raises-- 4 sets of 20 reps
Dumb Hammer Curls-- 4 sets of 15 reps each arm
Preacher Curls-- 4 sets of 15 reps
Incline Push Ups-- 4 sets of 20 reps
Decline Push Ups-- 4 sets of 10 reps
Crunches-- 4 sets of 50 reps