Workouts

 

I always overtrained. Just like an alcoholic or a compulsive gambler, I felt good while I was working
out, but that good feeling left soon as I finished my workout. The workout wasn’t the problem,
me doing it every day without recuperating was. Instead of getting stronger, I got weaker.

X(yz+1): You’ll see me reference my chronic sleep deprivation a lot in this blog because of what it did to my physical and mental health. My neurological condition, (which I didn’t know I had until my mid-60’s), would pull me out of my restorative sleep cycles 35+ times an hour without me even knowing it was happening. My cortisol levels would shoot through the roof, which eventually led to calcified arteries, stents, and just recently a new aortic heart valve.

Because of what I just mentioned above, I never fully recovered from workouts, so for someone like me this video is more important than ever. Check back from time to time because I will be updating this page on a regular basis.

 
 

I fell right back into the “doing too much” mode again. Even though I’ve been given a fresh start with a new heart valve, old habits can be hard to break. Yes, I do recover much quicker, but at 73 it would still serve me much better to do less. I’m taking three days off and this coming Sunday I’ll start up again. What I plan on trying is 3 days off between workouts to get full recovery. So if I start back up on Sunday, my next workout will be on Thursday, then Monday, Friday, Tuesday, Saturday, Wednesday, and then repeat starting Sunday. If I absolutely feel the need to do something on an off day it will either be a yoga class or a walk.

I’m also packing on the pounds, not in muscle but in fat. I need to drop 15 pounds to get back to 160 pounds. I’ll see how I look and feel when I get there, (blood pressure, sleep, mirror, etc.), then see if I need to do a little more. I’ll do 3 sets of descending reps of 15, 13, and 11, with 4 to 5 reps in reserve. Remember I just got my new heart valve! Crunches will be reps of 25 to 30. I’ll be doing a full body workout with light weights and higher reps.

  • Stationary Bike: 15 minute warmup at zone 2 with a 1 minute all out interval at the 1/2 way mark.
  • Wall Squat
  • Incline or Flat Dumbbell Bench Presses
  • Pulldowns or Bent Over Dumbbell Rows
  • Bent Over Lat Raise or Face Pulls
  • EZ Tri-Press or Dumbbell Kickbacks
  • EZ Curls or Alternate Dumbell Curls
  • Crunches
 

MORE COMING SOON!

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