After I had turned 61 - I decided to go back to the gym and resume my weight training, I told myself that If I didn't go back now and finish I would probably never finish. In the early summer I devised a plan that would take into account the fact that I was now 61, but at the same time start the laying of a solid foundation of health and muscle growth that would stay.
Because it had been over 2 years since I had been in the gym - my first workout was 20 minutes with me doing just the basic lifts of:
Bench press for the chest, curls for the bicep, tricep extensions for the tricep, leg presses, and rowing for the back.
I started with light weights and did 1 set of 10 reps each. The most important item for me was getting my endurance back and building the intramusculture strength which would lead to the muscluture strength.
The difference between intramusculture and muscluture is - intramusculture is the building up of each muscle fibre thereby making the entire muscle grow steady, thereby insuring the entire muscle would grow steadly and the size/strength would last.
In time as my endurance and strength grew so did the length of my workouts and the adding of different lifts. After I had been lifting for a year I could see changes in my physical appearance and measurments changed. When I started lifting my waist was 42" and my shoulders were 38" - after 2 years my waist was down to 38" and my shoulders were 48".
Continuing on and as I added more weight, I noticed that my leg press was going up and up - when it reached 300 lbs I just said 'didn't think I would be able to do that' - when the leg press reached 400 lbs - I just stared at that weight and said - as a senior I have done what I felt I would never be able to do. I would eventually do a leg press of 750 lbs - then I twisted my right knee and had to take a couple months off - am regaining my strength and building total back up.
Eventually for a senior my leg ext's would be 170 lbs and my lats/back muscle would be rowing 170 lbs, with my two arms machine curling 70 lbs, and single arms dumbelling 35 lbs.
My workout was: leg press, Roman chair sit ups, bench press, leg ext, tricep pushdown, leg curl, curls, tricep, machine lat rowing, dumbell behind neck tricep ext, wrist rolls. Let me emphasis here that I did not advance till I had and 'ok' from my body And my 'Heart' - and I took a full 5 minutes rest between each lift.
If I as a Senior can accomplish this at age 65 - then there is no excuse for anybody not being able to do some form of exercise - and attain some form of strength.
Another site that I want to mention is: http://getfitover40.tv - this site is aimed at the over 40 crowd and I do blog for this site.
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