AM Strength/ PM Metabolic

AM Strength
  Smith Squats 5x8
  DB Deadlift 5x8
  DB Pushpress 4x6
  Underhand Latpull 4x8
  Depth Pushup 4x max on 1 min rest

PM Metabolic
  8x 50 Yard Hills w/ 50 lb Sandbag (walking)
  3x15 Burpees
 

Total Body Strength

Front Squat 5x5
Dips 5x10
Dumbbell Deadlift 5x5
Underhand Pulldown 4x8
Leg Ext 3x12
Dumbbell Press 4x8
Hyperexentions 3x15
Dumbbell curl 3x8

Leg Training

Smith Squat(I know, stfu) 5x10
Deadlift(ok, happy?) 5x10
Single Leg Ext 3x15
Hyperextion 3x15

Hi rep total body recovery workout

Front Squat 3x15
Push Press 3x15
Deadlift 3x15
Incline Bench 3x15
Underhand Lat Pulldown 3x15
Stepups w/Dumbbells 3x20
Cheat Hi Pulls 3x15

Leg Training

Body weight squats x 30

Front Squats 5x5
Straight Leg DB Deadlift 3x15
Stepups 3x20
Leg Curls 3x12
Leg Ext 3x12
Reverse Lunges 3x20

Metabolic Workout

5 rounds - 30 seconds jump rope/10 depth pushups
2min rest
4 rounds -15 body row/20 reverse lunges
2 min rest
3rounds - 10 clean & press/ 15 ab v-ups

Basic Strengh Workout/ Metabolic Workout

AM
Front Squat 5x5
Incline Bench 5x5
Dumbbell Deadlift 5x5
DB Shoulder Press 5x5
Lat Pulldown 5x5

PM
5 rounds
     30 stepups/20 body rows/10 Pushups
4 rounds
     15 ab v-ups/20 reverse lunges/10 wall ball

5 rounds
    30 seconds jump rope

Metabolic workout

Dumbbell thrusters -  5sets x10 reps - 30 second rest
20 stepups/10 Pushups - 5 sets - 30 seconds rest
12 Body Rows/ 20 reverse lunges - 5 sets - 30 second rest
Jump rope - 5 x 30 seconds - 30 seconds rest

Total body strength

All exercises 5 sets x 5reps
       Increase or decrease weight from set to set as necessary

 Front Squat
 Incline BB Press
 Pull-ups -assisted if necessary
 DB Pushpress

Upper Body Strengh

Dips 4 x max
Underhand Lat Pulls 4 x 8
Machine Shoulder Press 3 x 8
High Pulls 3 x 8
Depth Pushups 3 x max
DB Curls  triple drop set

Threshold/Aerobic Combo

50 Yard Hill Repeats x8
3 Mile  Speed Hike

WHITEY WORKOUT 2

Wall ball squats 1x20
Alternating reverse lunges 2x20
Box stepups 2x20

TRX Body Rows 2x20
TRX Pushups 2x15
Cable Lat Pulldowns 2x12
Dumbbell Press 2x12 - finish with 1x15 clocks
Single Calve Raise 2x max

Dumbbell Curls 2x12
Triceps Cable Ext 2x12

The “Whitey” Workout

Total Body Workout

Wall/Ball Squats 3sets x 15reps

            Moderate stance

            Narrows stance

            Wide stance

Hamstring Ball Rollups 3 sets x 12 reps

            Keep hips elevating during roll up

TRX Alternating Reverse Lunges 2 sets x 20 reps

TRX Single Leg Squats 2 sets x 20 reps

TRX Rows 2x15

TRX Chestpress 2x15

Underhand Cable Pulldowns 2x12

Dumbbell Shoulder Press 2x10

Dumbbell Curls 2x12

Single Calve Raises 2x15 each leg

     

Push-up Drill

Setup:  elevate feet about 1 foot on riser, use perfect push-up device or 3 inch risers for hands, allowing extra depth...

Workout:  5 sets to failure on 30 seconds rest....

The reps will drop off quickly from set to set, but you may find the reps actually may stay the same or increase on the last 2 sets....

For kicks, try starting with a moderate hand width and widen about 1 inch each set.....

This hurts....

Total body strength workout

Superset following pairs
   Hack squat/DB deadlifts 5sets x 10 reps
   Incline DB Press/UH lat pull down 5x8
   Leg Ext/Leg curl  3x10

Hang Clean & Push Press 5x5
 

Power/Conditioning Complex Workout

using same weight on Olympic bar - do 5 rounds of following complex - rest 2 minutes between rounds:

 5 hang cleans
 5 push presses
 10 deadlifts

Controlling intensity

ok.......between the a-fib and bouts of tachycardia, I have found heart rate monitors to be unreliable, rendering wildly inaccurate and meaningless readings...........new method.......I have found that if I periodically count my respiration rate per minute I can control my intensity and stay in a mild aerobic zone that my age and condition requires.........first I have established a consistent deep breathing techinique that requires nasal inhalation and combined nasal and mouth exhalation.......for this method to work I never get into a situation where I am gasping or shallow breathing.......having established this teqnique, I limit my respiration rate(breathes per minute) to 14..........after a few days of practice I don't even need a watch, or to even count.......the rhythm and depth of breath is easily recognizable.......okay.....so how does one improve without pushing the envelope?.......well, the working theory is that repeated training bouts maintaining these parameters results in gradual increase in cardiac efficiency, resulting in improved performance at the same perceived and quantified( 14 breaths per minute) effort level........practical for someone training to be a world beater?........nope......usable for a 60+ hanger-onner with cardiac issues?.....we'll find out......annnnnnnd out

Try again......

almost forgot I had this blog.......now that I'm training people again at "The Gym" in Pinetop, AZ, I may as well us this forum to share ideas in fitness and related areas......you can still forget about punctuation and sentence structure.......just gonna get to the point....

Personally, I have just gone through a series of cardiac tests/evaluations........still demonstrate a-fib at all times, with a dose of mitral valve prop lapse thrown in for good measure........I have modified (read backed off) on my training intensity and volume.......after much reading and experimenting I have concluded that extended aerobic training - 2 hours plus - is not beneficial for me......any possibly for many people over 40......read the book "The Haywire Heart" for an explanation of this.......years ago I started questioning the idea of the multi-hour training sessions at 75-80% threshold that are endemic in the endurance sport world......I began to refer to this method as training in the "gray area" or "plow horse" training......my doubts were intuitive and observational.........however, these doubts in the efficacy and healthfulness of this type of training seem to be borne out by research and have been brought to light by authors such as Phil Maffetone and Mark Sisson......if you get a chance, read their books and find their blogs.......even if you don't agree with all their ideas you will undoubtedly come away with valuable knowledge......out