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I am 47, do not perform deadlifts, but I do incorporate Romanian Deadlifts every week. I work legs twice per cycle. I have worked thru, and around every type of minor injury you can develop.
For me...

I recommend for you @ 459# cardio, low intensity, 3 times per week. After about a month, add weight training and ab work the other 3 days per week. You need to workout 5-6 days per week minimum to...

3/28/2012 Weds

Legs on Tuesday:
Squats: For whatever reason, the last couple of leg workouts I haven't had the strength that I normally have. I am not sure if it is due to some of the different...

3/26/2012 Monday

Arms & Calves:
Standing Dumbbell Curls:
35# x 12, 40# x 12, 45# x 12 (2 sets)
Barbell Curls:
95# x 10 (3 sets)
Dumbbell Concentration Curls:
40# x 12; 45# x 12; 45#, 40#,...

3/25/2012 Sunday

I did not do a good job of logging my journal last week. Having said that, I will not offer any excuses for not logging my workout. I did workout.
Arms were Monday, Legs were...

3/18/2012 Sunday

SHOULDERS:
Hammer Military:
After thorough warmup; weight is per side
90# x 12
100# x 12
115# x 8
120# x 6 (2 sets)
Arnold Dumbbell Press:

3/17/2012 Saturday

BACK:
Closegrip Pulldowns:
after warming up thoroughly
160# x 8
200# x 6
240# x 6
T-Rows:
90# x 12

3/15/2012 Thursday

Wow-what a busy week. With the time change, the wife and I did some trail walking Tuesday night and, oh boy, did I feel it. After running sprints Monday night, squats on Tuesday...

3/13/2012 Tuesday

I should have titled my journal "Quest for fitness". That probably would have been a more fitting title for me. I will always follow more of a bodybuilding style of weight...

3/10/2012 Saturday

Friday was abs only. In a hotel as Friday we had a sales meeting. So I did 300 reps for abs.

Saturday: Back & Biceps

Closegrip Pulldowns supersetted with Pullups:
160# x...

3/8/2012 Thursday

Chest & Triceps:
Benchpress:
135# wu, 185# x 12, 205# x 10, 225# x 8, 235# x 6 (2 sets)
Hammer Inclines: (weight per arm)
90# x 12, 115# x 10 (2 sets)
Dumbbell Flys:
50#...

Good job on the DL. Keep it going; I know when the knees feel good I go and go and go. It's a shame the joints have to go.

3/8/2012 Thursday

Weds was Cardio and Abs.

Thursday-Chest & Tris
Benchpress:
135# wu, 185# x 12, 205# x 10, 225# x 8, 235# x 6 (2 sets)
Hammer Inclines: (# per arm)
90# x 12, 115# x 8 (2...

3/3/2012 Saturday:
Back and Chest:
Wide Pulldowns:
140# x 12, 160# x 10, 200# x 6 (2 sets)
Dumbbell Rows:
90# x 12 (2 sets), 100# x 10, 110# x 10
Low Cable Pullbacks:
180# x 12, 200# x 10 (2...

3/3/2012 Saturday
I gotta say, this past Thursday's Leg workout, I wasn't feeling it, if you know what I mean. The right knee was hurting, and the right knee was still hurting last night as we went...

2/27/2012 Monday:
Shoulders:
Hammer Military:70# x 15, 80# x12, 90# x 12, 100# x 10 (2 sets)
Arnold Seated Military Press: 50# x 10 (3 sets)
Front Dumbbell Laterals: 30# x 12, 35# x 10, 40# x 10...

I did not like the taste at all. Assault did, however, work pretty well for me, as far as pre workout formulas go. I have not taken since originally trying it though, simply because the I thought the...

Sunday 2/27/2012

Friday's Leg Workout:
Barbell Squats
lots of warmup including 135# x 12 for a couple of sets.
225# x 12
245# x 12
275# x 12
295# x 10
315# x 6

Friday 2/25/2012

TGIF!!!
I have been extremely busy with my job. This is why often from Tues-Thurs, there are no journal entries. I have a big day today at work, but it's all good.
Today is leg...

Thursday 2/24/2012

From Weds: shoulders and arms:
Hammer Military Press:
45# x 15 (warm up), 70# x 15, 80# x 12, 90# x 10 (2 sets)
Arnold Dumbbell Press:
50# x 12 (3 sets)
Front Laterals:...