I have been on a health craze journey since February of 2023.
Monday:
Ride my bicycle (20–35 miles) or pool at the YMCA.
Weight lifting: T, & TH
- Stairmaster- 330 steps. 5 minutes.
- Seated leg press- 300 lbs. 3×8.
- Seated leg curl– 100 lbs. 3×8.
- Hip thrusts- 185 lbs. 3×8.
- Sit-ups– 3×18. +7
- 2x bball swings– 25 lbs. 3×8.
- Right Shoulder– 40 lbs. 3×8.
- Other shoulder – 15 3×8.
- 2X Step ups-1×20.
- 2X sidestep – 1×20.
- Torso rotations– 125 lbs. 3×8.
- Calf extensions- 220 lbs. 3×8.
- Hip abduction- 240 lbs. 3×8.
Wednesday:
Spin class at the YMCA for 45 minutes. Then pool or ride my bike in public or I go workout at Planet Fitness (PF). I do a quick workout of:
- Sit-ups – 3×15.
- 2X step ups-1×20.
- 2X sidestepping-1×20. The
- Torso rotation- 3×8. 110 pounds.
- Floor exercises.
Friday: spin class at YMCA. 45 minutes. Then I either swim out bikerun . (20-35 miles).or go out
Saturday- weather and body permitting I ride my bike furthest 25-40 miles.
Sunday’s workout:
Stairmaster- for 5 minutes.
- Seated leg press– 210 lbs. 2×20.
- Seated leg curl- 90 lbs. 2×20. Bub
- Hip thrusts– 135 lbs. 2×20.
- Reverse sit ups- 3×17 +4
- 2X baseball swings– 20 lbs 2×20.
- Right shoulder-25 lbs. 2×20.
- Other shoulder- 10 lbs 2×20.
- 2X Torso rotation– 95 lbs 2×20.
- 2X step ups – 1×20.
- 2X sidestepping– 1× 20.
- Hip abduction– 175 lbs. 2×20.
- Calf extensions-140 lbs 2×20.
- Floor exercises.
Here is my schedule in PDF form.
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