Staying Fit after Fifty ;-)

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Thursday - May 15

Bike

05m
1.67 miles
20.00 Mi/hr

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-over BB row
1
10
10
35
35
LEGS - Back squats
1
10
10
35
35
LEGS - Deadlifts
1
10
10
35
35
LEGS - Low Back Squats
5
5
5
55
105
LEGS - Low Back Squats
5
10
10
75
75
SHOULDERS - Military BB
4
3
5
35
55
SHOULDERS - Military BB
5
10
10
35
35
SHOULDERS - Military BB
1
10
10
35
35

Sport

Crossfit
15m

Warm up: airdyne, dynamic stretching, barbell warm up
Strength: Back squats, Overhead press
Superset #1: Back squats, chin ups, bent over DB W's
Superset #2: Overhead press, banded crunches
Cool down: Return equipment

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Wednesday - May 14

Yogurt and falafel making day

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Tuesday - May 13

Bike

05m
1.67 miles
20.00 Mi/hr

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bench BB Row
5
10
10
35
35
BACK - Bent-over BB row
1
10
10
35
35
BACK - Good Mornings
1
10
10
35
35
LEGS - Back squats
1
10
10
35
35
LEGS - Deadlifts
7
5
10
55
125
LEGS - Deadlifts
5
10
10
85
85
LEGS - Romanian Deadlifts
1
10
10
35
35
SHOULDERS - Military BB
1
10
10
35
35

Sport

Crossfit
25m

Warm up: Stretches, airdyne, BB warm up
Strength: Deadlift
Superset: Deadlift and bench BB rows
Conditioning: 4 rounds of KB farmer's carry, 15 GHD sit-ups, 30 banded hamstring curls
Cool down: Return equipment.