Warm-up: 10 minutes on Stationary bike
Lifting: 3 x 10 x 250# seated leg press; 3 x 12 x 70# seated heal raise; 1 x 100 sit-ups; 2 minutes of planks (1 minute plank, 30 sec side planks each side).
Running: 4 x 75 sprints easy (60% – 75%)
Warm-down: Easy jog for 800m; 5 minutes stretch.
Warm-up: Stationary bike 20 minutes.
Lifting: 1 x 12 x 150#, 1 x 12 x 170#, 1 x 12 x 190#, 1 x 12 x 210 leg press; 5 x 10 x 130# seat pull downs; 5 x 14 x 7 x 100# seated bench press; 3 x 12 x 70# leg curls; 3 x 12 x 80#; 3 x 10 x 25# seated dumbbell press.
Warm-down: 5 minutes stretching
Warm-up: None
Weights: 3 x 21 x 40# barbell; 3 x 15 x 15# dumbell triceps; 4 x 4 x 155# bench press; 4 x 7 x 80# single arm rows; 3 x 12 x 120# standing heal raise; 4 x 10 x 50# single leg curl; 4 x 12 x 50# single leg extentions
Warm-down: 500 yards swimming in 25 yard pool
Warmup: 50m skips; 50m butt kicks; 50m sideway skips; 50m lunge; 50m side lunge; stretch.
Running: 6 x 50m strides at 50%
Jumping: 6 x 3-step hops; 10 x 3-step high jump (5’2″)
Warmdown: 400m jog
Warm-up: 20 minutes on the stationary bike; 10 minutes stretching
Lifting: 4 x 7 x 145# Lat pull-downs; 1 x 15 x 45# + 1 x 10 x 115# + 3 x 7 x 145# bench press; 3 x 21 x 40# three/seven arm curls; 4 x 12 x 50# seated heal raise; 4 x 7 x 60# single leg extensions; 3 x 7 x 50# single leg curls.
Warmdown: 6 x 50 meter strides; 10 minute stretch
Warm-up 15 minutes on the stationary bike. Stretched and short yoga stance exercise.
Lifting: 5 x 7 x 60# Leg Extentions; 5 x 7 x 60# leg curls; 3 x 15 x 110# bench press; 5 x 12 x 150# single leg press each leg; 3 x 20m lunges
Warmdown: 5 minutes stretching
Warm-up – Stationary bike for 20 minutes; stretch 10 minutes; lunges – forward, backward, diagonal, cross-overs. 20 meter skips, 20 meter side skips, 20 meters backward skips, 20 meter quick feet.
Weight training – 3 x 10 x 70# seated abdominal machine; 3 x 10 x 80# arm curl machine; 3 x 12 x 70# leg extensions; 3 x 12 x 70# seated leg curls; 3 x 12 x 45# seated toe raise; 3 x 8 x 120# seated leg press; 3 x 8 x 80# seated shoulder press.
Warmdown – 5 minute walk
Not a great landing...
Last weekend I went to the Senior Games in California and competed in 3 events. This is the first time in 33 years that I have competed in 3 events, triple jump, long jump and high jump. Surprisingly, I won all three events. It was quite an experience for “Mr. Triple Jump” but loads of fun. I am now qualified to compete next year in Houston at the National Senior Games…
The only question remains is whether I can improve my fitness so that I can be as victorious next year. I will keep you informed of my training throughout the year. It should be a fun year of training and competing. I look forward to the challenges.
Three victories!
Yesterday I was so sore I could hardly move. My wife insisted I stretch to relieve the pain. I was so tired and sore I reluctantly rejected her advice and curled up in bed. Today, however, I went to the gym and road the stationary bike for 20 minutes, stretched and did lunges for 20 minutes and lifted weights for about 30 minutes. I felt great afterards. The unfortunate problem is I had to go home and work on the computer for 6 hours and now my legs feel heavy. Oh well, I’ll shower and go to bed in hopes that everything will be back to normal tomorrow.
