Oldtimer1

[oldtimer1]

What's holding you back from running a 5k?
You run twice as far often.
It's just a contest with yourself as no one cares a whit how fast a 65 year old runs.
You should do it before further health issues make it impossible.
I can't do it due to knee issues but you can.

Of course I could run a 5K. Maybe you don't know much about running but it's the time and not the distance. Anyone and even people that don't run in general can run for a 5K that is 3.2 miles. I just have my pride and don't want to run slow. It's a competitive race even the typical charity ones. I just ran a 5K race in July this summer with my son. Came in fourth in my age group.  I won't mention the time because it's pretty pathetic. My daughter watching the race said I was in the top one third of the entire race. The guy who came in 2nd in the race overall was my age and ran three sub 6 minute miles. Set  a treadmill to 10.3 MPH to get an idea how fast this old man did it. Yes, every one that trains  at our age is in a contest with them self. I know what I was capable of a mere 10-15 years ago and it hurts my ego to run so slow. Amazingly I can still sprint fairly well, lol. If only the races were 60 yards long.

[oldtimer1]

Still training but not logging here. The summer was filled with doing a lot of running. Mainly 5-6 miles at a pop. It has made me really weak. Leg day and deadlifts suffer the most. I recently cut down to 3 miles when I run and I don't know if it's the recuperation with running shorter distances but I am seeing improvement instead of being stalled out.

 Decided to get my leg strength back I'm just lowering the weight and doing a gradual build up. Basic 101 type stuff. Surprisingly I liked how I looked with the lean runner body just wish I had the muscle I lost. Working on it. I did my deadlifts today with weight 65lbs lighter than I was using two years ago. It felt good to get the reps in and not fail trying to get a goal rep number. So sore I'm having trouble getting my  socks on. 

[IroNat]

Of course I could run a 5K. Maybe you don't know much about running but it's the time and not the distance. Anyone and even people that don't run in general can run for a 5K that is 3.2 miles. I just have my pride and don't want to run slow. It's a competitive race even the typical charity ones. I just ran a 5K race in July this summer with my son. Came in fourth in my age group.  I won't mention the time because it's pretty pathetic. My daughter watching the race said I was in the top one third of the entire race. The guy who came in 2nd in the race overall was my age and ran three sub 6 minute miles. Set  a treadmill to 10.3 MPH to get an idea how fast this old man did it. Yes, every one that trains  at our age is in a contest with them self. I know what I was capable of a mere 10-15 years ago and it hurts my ego to run so slow. Amazingly I can still sprint fairly well, lol. If only the races were 60 yards long.

Running races is about time?  Really?
i thought a running race was about how much you can bench press. 
No kidding it's about time but you're 65 so who gives a crap?
You're lucky you can still run at all.
Have you ever had knee injuries?  That's rare at 65.
Nobody cares how fast a 65 year old runs so just have fun.
You don't want to run slow?  You're 65, bro. 
Hey, you can be the fastest runner at the Senior Center. 
Nobody cares.
Why do you always compare yourself at 65 with what you did at 20 or 40?
Those days are long gone.
At this point you are lucky you can get out there and run.
However, if you really want to excel at the Senior Center 5k you would have to concentrate on running 5ks.  Specialize.  That's probably what the winner of the race you entered does.
You'd have to seriously train for the 5k.
How would you train for it?  Squats?  Deadlifts?  Dumbbell incline presses?  Swim? 

[oldtimer1]

Running races is about time?  Really?
i thought a running race was about how much you can bench press. 
No kidding it's about time but you're 65 so who gives a crap?
You're lucky you can still run at all.
Have you ever had knee injuries?  That's rare at 65.
Nobody cares how fast a 65 year old runs so just have fun.
You don't want to run slow?  You're 65, bro. 
Hey, you can be the fastest runner at the Senior Center. 
Nobody cares.
Why do you always compare yourself at 65 with what you did at 20 or 40?
Those days are long gone.
At this point you are lucky you can get out there and run.
However, if you really want to excel at the Senior Center 5k you would have to concentrate on running 5ks.  Specialize.  That's probably what the winner of the race you entered does.
You'd have to seriously train for the 5k.
How would you train for it?  Squats?  Deadlifts?  Dumbbell incline presses?  Swim?

I guess you're not a competitive person regarding athletics. Who says, I'm in my mid 60's I'm going to take it easy except a loser that says nobody cares what a 65 year old does?  When you train are you just casually going through the motions?

 I don't specialize because I try to be hybrid athlete. That's what I'm interested in. Even when I was a college sprinter I lifted weights hard. When I competed in powerlifting as a 17 year old I specialized but that was one of the few times I did. I wouldn't feel good about a big lifts if I couldn't run a good mile. On the same token I wouldn't want to be a fast runner without being good in weight room shape. I would like to train with you some day.  We live close enough.  You could give me some advices.

[IroNat]

Do they have sprint races at the Senior Center? 

You were a sprinter when young so why not compete in old man sprinting?

Go with your strength. 

[SweetDaddySiki]

^^^^
    Too funny!

[oldtimer1]

Chest and arms:

Feeling very weak from training for the 5K I just competed in.  I trained very little in the weight room for a month. 

Bench press 2 x 6 then 1 x 1
Incline barbell bench 2 x 6
Flies 2 x 10
Weighted dips 2 x 8

V handle triceps pushdowns 2 x 12
EZ curl triceps extensions while seated 2x8
Reverse  grip single arm using a D handle triceps extension 2 x 10 (all three triceps exercises I felt very weak)

Barbell curls 2x10
Alternate 2x 8
Drag dumbbell curl 2x 12
Con curl 1 x 12

Wrist curl 2 x 20
Reverse 2 x 20
Ivanko gripper 2 x 20

Incline situp 1 x 25
Incline leg raise while lifting hips 1 x 14

Felt good to be in the weight room again.  Doing a three way split for now. Day one: Chest and arms. 
Day two: Legs and day three back/shoulders.

Tomorrow will be a five mile run. 

[oldtimer1]

Ran 5.2 miles after a quarter mile warm up. After the run I did 4 x 110 yard sprints. Strange thing happens when I do sprints after a long run. The first is slow and the second one I'm back in the groove. By the third I was flying. Came home and hit the heavy bag for two rounds. I didn't set the world on fire with my five mile run. I purposely held back. I will start picking it up the pace soon.

Second day of the diet.  I hate diets. I want to eat what I want when I want it. Using the lose it free app again. It works like magic when I stick to it. Just frustrating logging everything I eat and having to measure or weigh stuff sometimes.

Tomorrow is a leg day in the weight room. A good thing the weights are adjustable cause my legs are shot.

[oldtimer1]

Do they have sprint races at the Senior Center? 

You were a sprinter when young so why not compete in old man sprinting?

Go with your strength. 

The reason I won't is because of the fast old guys like the one pictured would blow me away.

[IroNat]

The reason I won't is because of the fast old guys like the one pictured would blow me away.

I doubt that.

Why are you dieting?  Aren't you under 170?

Why train legs tomorrow when you ran today?

[Donny]

I doubt that.

Why are you dieting?  Aren't you under 170?

Why train legs tomorrow when you ran today?

When i was running regularly it was more my lower back that i had a problem with after a heavy leg day (mostly squats & stiff legged deads)  so i suspect thatīs why he runs a day before training legs.

[oldtimer1]

I doubt that.

Why are you dieting?  Aren't you under 170?

Why train legs tomorrow when you ran today?

I try to lift a day and run a day.  For awhile I was trying to do both on the same day and it was too much. Dieting because I want to be athletically lean.  Most wrestlers, MMA guys, boxers and sprinters at 5'8" are under 165lbs with a few exceptions. My goal is to train to be a hybrid athlete. A much different goal than the majority on this board.

Many guys are delusional about the way they look. They look in the mirror and think they see an in shape handsome guy looking back, lol.  The truth is unless you're on steroids no one else sees what the typical guy sees in the mirror. Being muscular lean is truly a rarity as we age. I can out sprint most high school football players in a 40 yard race at nearly 66. What's giving me trouble is endurance, running something like a 5K. Very disappointed with my distance speed though a very limited percentage of people in my age bracket could keep up with me. I'm working on it. The small 5K I ran in last week I beat all a the 50 and over runners. Four young women though beat be bad in the race and that is not acceptable to me.

I try to stay in both worlds of running and lifting. One thing for sure. The running groups has less assholes and in general more intelligent and civil people. Bodybuilding attracts insecure lowlifes. I come here for the laughs and to talk about training. It's becoming more and more less fun lately. 

[Donny]

I try to lift a day and run a day.  For awhile I was trying to do both on the same day and it was too much. Dieting because I want to be athletically lean.  Most wrestlers, MMA guys, boxers and sprinters at 5'8" are under 165lbs with a few exceptions. My goal is to train to be a hybrid athlete. A much different goal than the majority on this board.

Many guys are delusional about the way they look. They look in the mirror and think they see an in shape handsome guy looking back, lol.  The truth is unless you're on steroids, the truth is no one else sees what you see. Being muscular lean is truly a rarity as we age.

I would say doing as much running as you do & being muscular is rare. Given also your method of training ..sporadic & mainly 1 set training.

[oldtimer1]

I would say doing as much running as you do & being muscular is rare. Given also your method of training ..sporadic & mainly 1 set training.

My training is sporadic? I lifted less trying to increase my running for a 5K. Now that it's over I'm putting a greater priority with lifting.  I have been training hard for over 50 years. I worked in a job where you couldn't be considered for promotion unless you took a yearly physical test the included a 1.5 timed run, push ups, sit ups and a fat level calipers among other requirements. Had to actually fight in a ring to prior to being considered to be in the Outfit. Had to do a physical fitness test yearly for 25 years.

 Just because I don't keep up this log doesn't mean I'm not training. Other than illness or an operation I can't think of a week I haven't worked out in for many decades. Last summer I was very sick and didn't train for around five weeks.   I'm in remission and I'm feeling pretty good. Training with one set to failure after a warm up set is brutal training.

One thing I'm convinced of is that fans of bodybuilding have a warped perception of what an athletic body should look like. They see a soccer player or a middle distance runner that is lean thinking they wouldn't want to look like that. When in reality the bodybuilding fan is a chubby mess.

[IroNat]

When i was running regularly it was more my lower back that i had a problem with after a heavy leg day (mostly squats & stiff legged deads)  so i suspect thatīs why he runs a day before training legs.

I think he'd be wiser to to rest the day after blowing out his legs, or do some light recovery like easy walking.

>

"Tomorrow is a leg day in the weight room. A good thing the weights are adjustable cause my legs are shot."

[IroNat]

My training is sporadic? I have been training hard for over 50 years. I worked in a job where you couldn't be considered for promotion unless you took a yearly physical test the included a 1.5 timed run, push ups, sit ups and a fat level calipers among other requirements. Had to actually fight in a ring to prior to being considered to be in the Outfit. Had to do a physical fitness test yearly for 25 years.

 Just because I don't keep up this log doesn't mean I'm not training. Other than illness or an operation I can't think of a week I haven't worked out in for many decades. Last summer I was very sick and didn't train for around five weeks.   I'm in remission and I'm feeling pretty good. Training with one set to failure after a warm up set is brutal training.

One thing I'm convinced of is that fans of bodybuilding have a warped perception of what an athletic body should look like. They see a soccer player or a middle distance runner that is lean thinking they wouldn't want to look like that. When in reality the bodybuilding fan is a chubby mess.

Now you are 65 though so what you did 40 years ago is only nostalgia.

[Donny]

My training is sporadic? I have been training hard for over 50 years. I worked in a job where you couldn't be considered for promotion unless you took a yearly physical test the included a 1.5 timed run, push ups, sit ups and a fat level calipers among other requirements. Had to actually fight in a ring to prior to being considered to be in the Outfit. Had to do that yearly for 25 years.

 Just because I don't keep up this log doesn't mean I'm not training. Other than illness or an operation I can't think of a week I haven't worked out in for many decades. Last summer I was very sick and didn't train for around five weeks.   I'm in remission and I'm feeling pretty good. Training with one set to failure after a warm up set is brutal training.

One thing I'm convinced of is that fans of bodybuilding have a warped perception of what an athletic body should look like. They see a soccer player or a middle distance runner that is lean thinking they wouldn't want to look like that. When in reality the bodybuilding fan is a chubby mess.

I was not refering to your years gone by as a policeman but your posts on here.
you do tend to have regular periods of irregularity in your training.
concentrating on cardio then volume weight training then back to Mentzer type stuff.
periods of frustration & then starting again.
Like a dog chasing its tail really.
Iīm certain that if you just stuck to one solid weight training programme & cut down the running you would look & feel better.
Running depletes hormones & most long distance runners look old & weak.

[oldtimer1]

I was not refering to your years gone by as a policeman but your posts on here.
you do tend to have regular periods of irregularity in your training.
concentrating on cardio then volume weight training then back to Mentzer type stuff.
periods of frustration & then starting again.
Like a dog chasing its tail really.
Iīm certain that if you just stuck to one solid weight training programme & cut down the running you would look & feel better.
Running depletes hormones & most long distance runners look old & weak.

Donny, I appreciate your input but I'm not taking advice from you.  I was a policeman but I spent 25 years after that in a career I won't talk about here. I still carried a gun as I do now. For 40 years I'm always armed when I leave my house.

[Donny]

Donny, I appreciate your input but I'm not taking advice from you.  I was a policeman but I spent 25 years after that in a career I won't talk about here. I still carried a gun as I do now. For 40 years I'm always armed when I leave my house.

you do not need to take my advice & i feel no offence 

[oldtimer1]

Leg day:  No warm up sets listed. Only work sets.  I really pushed it.

Leg press 2 x 12 (I do leg presses deep like Gary Leonard the AAU Mr. America winner. I feel it hits the legs harder and you don't need the weight of a Buick like those doing quarter leg presses)

Machine squats 2x10  (These are brutal. I kind of  have given up on barbell squats for me. I used two plates a side and I guess with the weight of the structure I was using something over 225lbs but it's meaningless to compare barbell squats to machine squats. It feels more like a front squat in the mechanics of how my body moves through a rep with the machine I have.

Stiff dead 2 x 6  (I stand on a block and I try to get a good stretch.)

Leg Extension 2 x 20

Seated leg curl 2 x 15

High box step ups 1 x 10  (No push off with the non working leg.  Legs were shot at this point. I was lucky to get 10 reps per leg)

Hanging leg raises 1 x 27
Hip ups on back 1 x 34 (Lie on back. Raise legs toward ceiling and push toward the ceiling raising the hips each rep)

Standing calf 2x 15
Seated calf 2 x 15
Tib work 1 x 25

Four way neck machine 2 x 30 a side (The neck might be the easiest body part to develop.  It has a huge blood supply and responds to high reps. I couldn't imagine training the neck with heavy weights and low reps. Fucking up your neck will put you in a world of hurt. An example of this is the incredible pain my wife had in her arm. She was crying for six months. It was also almost useless.  She saw so many doctors who all had different opinions. One put her on a a nerve medicine. It wasn't until she saw a neuro surgeon who accurately diagnosed her. He did an MRI of her neck and he showed me the film on his computer. Even I could see the spine damage. She use to be a gymnast and maybe in old age the spine just collapse. He said the nerve controlling her one arm was being crunched. He did robotic surgery on her spine removing the cushions in between vertebra and replaced it with rubber. Then he built a metal cage holding every thing in place and drilled it to her cervical spine.  The pain was gone and her arm functioned in less than a week.  The moral to the story as it relates to me with training is that you don't want to fuck up your spine. For neck training I use very high reps. 

[IroNat]

Wow, your wife's situation was awful.  Glad she is doing better.

Are you getting enough recovery time between strenuous sessions?

[oldtimer1]

Wow, your wife's situation was awful.  Glad she is doing better.

Are you getting enough recovery time between strenuous sessions?

Thanks for saying that about my wife. She is out of pain.  Her arm works again. I think the six months of chronic pain destroyed her health. She just sat doing nothing and not moving.


Regarding recovery probably not, but that's my personality. The leg workout today was a killer.

I'm getting to a point where I think trying to lift heavy might not be a good idea for a senior. Let me explain my views.  There are different strengths. Many fixate on what their  one rep max should be. Others focus on how fast they can complete X amount of weight for say 5 sets of 12. I call that strength endurance. There are different ratios of how you combine it whether more toward absolute strength or strength endurance.

  An example of strength endurance on the far range could be body weight trainers. Dedicated bodyweight trainers are great athletes and have impressive physiques.  The point of what I wrote is I'm beginning to think an aging athlete should be gravitating away from absolute strength and more toward strength endurance. With a new goal there is so much room for growth. If you been training 30-40 plus years you're not going to seeing a sudden increase in personal records for one rep maxes or even low set training with what is heavy weights for you.

[IroNat]

Thanks for saying that about my wife. She is out of pain.  Her arm works again. I think the six months of chronic pain destroyed her health. She just sat doing nothing and not moving.


Regarding recovery probably not, but that's my personality. The leg workout today was a killer.

I'm getting to a point where I think trying to lift heavy might not be a good idea for a senior. Let me explain my views.  There are different strengths. Many fixate on what their  one rep max should be. Others focus on how fast they can complete X amount of weight for say 5 sets of 12. I call that strength endurance. There are different ratios of how you combine it whether more toward absolute strength or strength endurance.

  An example of strength endurance on the far range could be body weight trainers. Dedicated bodyweight trainers are great athletes and have impressive physiques.  The point of what I wrote is I'm beginning to think an aging athlete should be gravitating away from absolute strength and more toward strength endurance. With a new goal there is so much room for growth. If you been training 30-40 plus years you're not going to seeing a sudden increase in personal records for one rep maxes or even low set training with what is heavy weights for you.

As long as you have some way of measuring progress.

Whatever you consider as progress.

[oldtimer1]

Maybe I will start this logging again.  Ran 6.5 miles yesterday with marathon runners. They left me in the dust but I kept up with a few of the fellow slugs.  Ran 9 something minute miles.  Felt like I was dying, lol.

Today was chest and arms:  No warm ups shown.

Bench press 2 x 6 1 x 1  ( so weak and skinny.)
Incline bar bench 2 x 6
Flat flies 2 x 10
Push ups 2 x max (One regular and one with perfect push up handles.)

Triceps pulley push down with a straight bar 2x10
Single dumbbell using two hands for tricep extensions 2x12
Decline dumbbell triceps extensions 2 x 18
Reverse grip single arm triceps push down 2 x 12 (Used a D shaped handle)

Barbell curl 2 x 10
Alternate dumbbell curl 2 x 8
Two arm dumbbell drag curls 2 x 12
Concentration curls 2 x 12

Wrist curls 2 x 25
Wrist extensions 2 x 20
Ivanko gripper 2 x 20

Incline sit up 1 x 25
Incline leg raise 1 x max

I know I'm training too much but I'm two pounds away from my goal.  166lbs and my goal was 164lbs.  Maybe I will change my goal after I reach that.  I think a week or two I should be there.