The last week of May, I started on a plan to work my way up to 10 minutes of upper body strength exercises (done tabata-style). I’m narrowing it down to upper body because I do miles of walking per week carrying a backpack full of books: the legs are looking good (even added a couple of running sprints on 6/20…first in decades!). The arms and trunk, on the other hand, are not doing as well.
I use a a portable gym made from two military web belts and some handles from a band exerciser. This way I can exercise when I get to campus (or wherever).
Here is the schedule. I’m planning on two sessions per week minimum (I may ramp this up, but we’ll see).
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I use a random number generator (in Excel) to create each session in order to keep some muscle confusion (especially given the narrowed focus). Options on my list are:
- Wide rows
- Narrow rows
- High rows
- Low rows
- Wide push ups
- Narrow push ups
As of 6/21 I am keeping up with my plan with a slight glitch: last week, while finishing up class time in a doctoral course, I only did one workout (why push the cortisol levels any higher, I think). Other than that, I’m up to speed, planning on two 5×10/50 sessions this week.
As of 7/11, I am on track with the tabata counts, though I have modified the timing to 20 seconds of rest and 40 seconds of work (call me a wimp, if you will, but 40 seconds by seven sets whipped my butt last week. I’ve also switched to band and ball sets, with good mornings (see below).
- Ball overhead toss
- Ball rounds
- Band pull downs
- Band rows
- Band reverse flies
- Good Mornings
I think the front/back balance is very good – the focus is too often on the bench press, which tends to produce a kyphotic spine and hunched shoulders. I know you walk a great deal, but I think squats are pretty awesome and are catalytic to other muscular growth. Deadlifts could work too if the knees couldn’t handle squats. Maybe once a week or something.
As far as my own exercise, I’ve been doing for the last 2 1/2 weeks and am already noticing gains. There’s something organic about moving one’s own bodyweight.
You are correct on the benefit of whole body lifts. Given the current knee issue, I’ll be adding Good Mornings (wimpy dead lifts) before my Saturday long walk. I also do them in the morning if the body is having a tough time warming up.
Squats are off my list for good, unfortunately. Going lower that a few inches pops out the knee again. I may try them again in a few months, but no sooner.
Someday, I’ll be adding actual dead lifts…which means I’ll be needing a barbell and weight plates. 🙂