Mick's exercise system weekly log- What is a man but a some of all his weeks

[mickdoo]

My exercise systems weekly log
My minimum numbers to meet every week

100 pull ups
200 dips
300 situps
3hrs cardio
1 leg session usually wednesday -squat machine/leg curls

Mon/Fri- pullups/dips- I shoot for 50pullups/100 dips each upperbody day- I superset these, lately during my hour of cardio I jump off treadmill or bicycle every 10 minutes then do a quick superset then return until my hour or 90 min is complete. Everything depends on how I feel with my joints. I need at least 2 or 3 full days between all upperbody work to let my shoulders recover. I had my r-shoulder cut on once and my back 4 times. So i am careful. I mean I want to do this well into my 80's. At my old gym my hero's were the guys who came in that were 80 and 90 years old and still working out. My goal is to be one of them. I love working out and strive to hit my minimums. Today i missed, my shoulder is still sore. last week I hit weights on monday so friday I had to do the whole 100 pullups and 200 dips and can still feel it. I want full joint recovery between exercise.
current body weight is 205

these are my minimums , I add if I feel good and push the envelope. So even if I take say mon,tues,wed off, I have to bust my but to still hit my numbers.


So last week here are my numbers
125 pullups
250 dips
300 sit ups
1 leg session
1 upperbody weight session Tues
3 hours cardio
took sat/sun/mon off

[mickdoo]

Tuesday 12-5-17, got to the gym late 5:05am
Did 90 mi cardio, during first 60 I knocked out 55 pull ups/125 dips and 160 crunch machine situps/1 set of machine curls/then 30 min more cardio, great full body workout

I am at 55% for the week, I always like to be ahead of the curve. Legs tommorow, woke up late at 4am, was late to the gym, need to be there at 430am sharp

[mickdoo]

12/6/2017
At gym 430am, 110 sit ups/then trained legs
finished with 60 min cardio on bicycle / feeling good but wife is sick so it's highly probable that it hits me.

Thursday=off day

[mickdoo]

another week for the books


weekly totals
101 pull ups
201 dips
270 situps, missed 30 due to flu
2.5 hrs cardio- same here missed 30 min for flu

was literally on my arse for 3 days,must of slept like 15 hrs each day, it sucked

squeezed the dips and pull ups earlier today but will do nothing else

next weekly Lord willing I will up my situp totals to 400 total, cardio to 4 hours, maybe, I couldnt even do 1 total set up 10 reps on pull ups today so still weak,

This is my system to take me into my 60,70, and beyond

[mickdoo]

New week

90 minutes cardio-60 on stairmill/30 bicycle
150 situps on crunch machine
dumbell incline press 45,55,75,80 6-8 reps

Gym was packed
tried to do pull ups but arms were sore from yesterday so I stopped

going to split my cardio up soon, 1/2 in morning then half in pm, maybe even a nap in the afternoon, its getting cold in Idahole

its monday and I have zero pullps and zero dips
I ate a whole pumkin pie yesterday, I put the empty box back in the freezer so wife wouldnt find out

[mickdoo]

Tuesday 12-12-17
120 min cardio 60 min stair mill/60min bike
115 situps
15 min stretching

have 3.5 hours cardio/ 0 dips and 0 pull ups for week

[mickdoo]

12-12-17

Stretching today/ no exercise day

[mickdoo]

12-14-17
90 min cardio/45 min treadmill/45 min bike
54 pullups/120 dips during cardio
160 total situps on crunch machine
10 min stretching

need 46 pullups and 100 or so dips to complete week totals/ finished for today nothing else but good food and clean water

[mickdoo]

12-18-17
took 3 full days off, missed my minimums but so what, week of being sick threw me off
workout today
back to schedule
120 min cardio with 1 hr step mill,1 hr bicycle/ during 1 st hour did 130 dips/ and 51 pull ups
also completed 175 sit up on crunch machine in two sets/100 at beginning then 75 more at the end
done until wednesday

[mickdoo]

Tuesday, full day off
Wednesday 12/20/2017

legs
situps-110
65 min cardio-25 treadmill/10 min step mill/ 30 min bike

so far that is it for today on this wednesday of 12/20/2017

[mickdoo]

Thursday
12-21-2017
off today, legs are sore as hell. from now on legs/are an absolute minimum above all else. all that cardio meant nothing. The week prior to me skipping the legs I was ready to add some weight. On legs yesterday I went to only 2 plates per side and I can barely walk today. This is way unacceptable. Besides legs are the first muscle group to go on the elderly. Strong legs are important to me. So if I do anything per week it is legs first and foremost, will skip cardio or 1 upper body session if need arises due to illness or some other unfortunate event.

[mickdoo]

All minimums met on this day 12/22/2017
Weekly totals
112-pull ups
275-dips
335-sit ups
185 min cardio
legsx1

Another week for the books, taking 3 days off

[mickdoo]

12-25-2017 New week/monday xmas day

125-dips
55- pull ups
100 ball crunches

that is all

[mickdoo]

Tuesday was off
wednesday 12-27-2017

legs-added 10lbs extra each side felt good/ will go to 3 plates each side then add another set-dont want to get into adding more weight than that
120 crunch machine situps/lowest weight 10lbs/always lowest weight
60 minutes stair mill
30 minutes treadmill on incline 7-10/speed 2.5
10 pullups/20 dips

need 35 more pullups
105 dips
80 situps
1.5 hours cardio to complete week/have 4 days to do it
I forgot to do my stretching----can't forget this

[mickdoo]

12-28-2017

75 minutes treadmill
25 minutes bicycle
125 machine situps

[mickdoo]

12-29-2017 Another week for the books

weekly totals

115 pull ups
250 dips
425 crunches
190 minutes cardio
leg workout x 1
will take 2 days off back at it Monday 1/1/2018

[mickdoo]

Tuesday 1-2-2018

120 min cardio/ 90 treadmill/30 bike
60 pullups/115 dips done in first 60 min of cardio
175 situps in two sets-100/75
finished workout with legs

done for the day

[mickdoo]

1-3-2018 Wednesday

64 min cardio/20 min treadmill/20 step mill/24 bicycle
100 situps prior to cardio then 100 after=200 total

done for the day

[mickdoo]

1-4-18 Thursday
100 sit ups
75 min cardio-30 min treadmill/45 bike

done for day

[mickdoo]

I am going to add to my minimums. I will strive to do 5 hours cardio/500 crunch machine sit ups/ -same for legs and pull ups/dips-per week, maybe some arm work and traps, have to see how recovery goes. thinking of doing am/pm workouts/ not sure yet

[mickdoo]

Another week for the books
Totals
675 situps
142 pull ups
250 dips
6.31 hours total cardio
legs

[mickdoo]

New week

legs
100 sit ups
60 min bicycle

done for today

[mickdoo]

1/9/2018 Tuesday


60 min morning bicycle-recumbent
100 hammer strength crunch machine sit ups

[mickdoo]

wed=off
1/11/2018-thursday

100 sit ups
62 min treadmill
28 min bicycle
52-pull ups
101 dips
pullups/dips completed during treadmill experience

done for the day

time 4 work

[mickdoo]

Friday 1-12-2018

200 sit-ups in two sets
60 min recumbent bicycle
starting small cutbacks in food/ no cream in coffee/ cheese will be limited

[mickdoo]

Monday 1/15/2018-new week

incline dumbells 2 warm up sets
8 x 75
8x80
6x90
Superset with lat pull downs
8x160
8x180
8x200

dumbell pullovers
8x75
8x90
6x100
superset with 1 arm rows/cable cross overs
8x 75
8x90
6x100
crossovers plate 12 3 sets

100 crunches then 45 min bike

might go pm for more cardio/cooking turkey now

[mickdoo]

Monday 1/15/2018-new week

incline dumbells 2 warm up sets
8 x 75
8x80
6x90
Superset with lat pull downs
8x160
8x180
8x200

dumbell pullovers
8x75
8x90
6x100
superset with 1 arm rows/cable cross overs
8x 75
8x90
6x100
crossovers plate 12 3 sets

100 crunches then 45 min bike

might go pm for more cardio/cooking turkey now

pm-100 situps/45-min cardio-first double in years

[mickdoo]

Tuesday-1-16-2018

100 sit ups
legs-weight increased as well as sets,
45-min cardio on bicycle

[mickdoo]

Wednesday-1-17-2018

3x reverse cable crossover-rear Deltoid work/ shrugs behind back & rope upright rows-all exercises done in giant set, no rest/ finished off with 3 sets dumbell curls then 3 sets seated curls
100-situps
5-min bicycle
sauna

45 min bike-pm workout

Thursday=off day

[mickdoo]

1-19-2018 Friday- system is morphing into weight based program/ dumbells primarily with some machines for upper body/ machines for legs.

Friday- Incline dumbell
45x8-warm up
75x8
85x8
90x6
superset with lat pulldowns
120x8
140x8
160x8
180x6

pullovers superset with dumbell rows and cable crossovers for giant set
90x8
100x6
100x6

one arm rows
90x6
100x6
100x6
each arm
cable cross overs plate 12
3 sets x10

several sets of one arm curls on cross over machine/ 3 sets each arm
finished with 1 set of side lateral raises
100 sit ups in 3 sets
50
25
25
no more cardio on weight days directly after workout/ cardio in pm is ok for 45 min/
protein increased daily to at least 150 grams

Weight workout will be no longer than 45 minutes-
started at 4:30 am -ended 5:15am


pm-workout
100 sit ups
45 min bike