WEIGHT TRAINING SCHEDULE
I have tried to maintain a once a week schedule to maintain some type of regular weight training schedule. It is strictly a maintenance workout! I used to have some powerlifting goals and have achieved full squats of 505 lbs., bench presses of 350 lbs. and a deadlift of 496 lbs. My best competition total was on November, 1988 with 1312 lbs. total. I'm proud of some of my workout bests including squats with 3 sets (5 minutes apart) of 5 repetitions with 415 lbs. on August 25, 1988 and 3 sets (5 minutes apart) with 4 repetitions each at 435 lbs. on September 7, 1988; also, 6 repetitions with 300 lbs. for bench press in November, 1987 (plus 2 sets of 5 repetitions with 300 lbs. on November 10, 1987) and 16 reps with 235 lbs. on November 10, 1987.
Since my "freak" blood clot injury in Fall, 1989, I decided to concentrate on aerobic fitness with some maintenance weight training. My body weight has varied from 188 to 211 lbs. on my 5'9.6" frame during the last 20 years or so; the most I've ever weighed is 218 lbs. My body fat levels have ranged from 17-26%, and cholesterol to HDL ratios from 3.7 to 6.2 with total cholesterol ranging from 163 to 204. My triglyceride (96-149) and glucose (58-99) levels have been fine, and I try to remember to take my two multivitamins daily (MegaMan) with flaxseed oil (plus Microhydrin of late). I try to max on the bench press at least once a year, and have been utilizing a theraband warm-up since I've encountered right shoulder tears. I have had some injuries from weight training, but I have always felt better after every workout than I have prior to beginning the workout.
Since Hip Arthroscopy (June, 2008):
THIGH EXTENSIONS: 80-100-120-140 lbs. x 10 repetitions (machine)-4 sets
LEG PRESS: 100-160-220-280-340-400 lbs. x 10 repetitions (machine)-6 sets
LEG CURLS: 30 lbs. x 10 repetitions, 50 lbs. x 10 repetitions, 65 lbs. x 8 repetitions
Current Warm-up(at Age 56): Theraband(Green)-Shoulder Stretches (both shoulders)-Inward/Outward/Frontward/Pulls/Shrugs-45 reps each; Front Shoulder Raises-3 sets with 10-12-15 lbs. dumbells x 10 repetitions and Lying Back Shoulder Raises with 10-12-15 lbs. dumbells x 10 repetitions--about a minute in between each set
BENCH PRESS: 145 lbs. x 10; 195 lbs. x 6, 225 lbs. x 1, 265, 270, 275 lbs. x 1; 225 lbs. x 6, 7 reps (5 sets)-5 minutes rest in between sets
FLYES: 30 lbs. dumbells x 10 repetitions, 40 lbs. x 10, 50 x 10 (3 sets)-1 minute to 90 seconds rest in between sets
LAT PULLDOWNS: 120 lbs. x 10, 140 lbs. x 10, 160 lbs. x 10, 180 lbs. x 6-8 (4 sets)-1 minute to 90 seconds rest in between sets.
DIP MACHINE: 160 lbs. x 10, 220 lbs. x 8
On Occasion I'll add some or all of the following:
DUMBELL CURLS: 20 lbs. x 15 repetitions, 30 lbs. x 8-10 repetitions (2 sets)
PULL-IN ROWS: 120-140 lbs. x 8-10 repetitions (2 sets)
SIDEBENDS: 25 lbs. x 20 repetitions x 2 sets
PULLOVERS: 25 lbs. x 20 repetitions x 2 sets
FRENCH PRESS: 50 lbs. x 10, 65 lbs. x 6 repetitions (2 sets)
Overall, it is about a 2 hour workout; sometimes, I'll break it up in Lower Body-1 hour and Upper Body-1 hour.
This Spring, I plan to add significant walking to my workout plan; hopefully, 2-3 miles daily.
Date Body Fat Weight Cholesterol HDL Ratio-C:HDL Trig. Glucose Chest-Skin Fold Abdomen-Skin Fold Thigh-Skin Fold 1 or 3 Mile best time Bench Squat Deadlift

6/27/2011

1/18/2010

2/15/2009

7/29/2008

11/30/2007

11/6/2006

10/29/2005

9/2/2004

6/17/2003

21%

n/a

n/a

n/a

n/a

18.1%

17.7%

17.1%

19%

208

205

n/a

n/a

190.2

191.8

189.8

188.8

192

190

178

187

n/a

192

222

187

177

192

41

40

36

n/a

41

48

43

50

43

4.6

4.5

5.2

n/a

4.7

4.6

4.3

3.7

4.5

148

93

103

n/a

138

96

110

96

123

99

101

99

n/a

n/a

79

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

27:52

8:06/26:18

26:23

7:28/25:24

275(225x8)

275(225x7)

275(225x8)

270(225x7)

265(225x6)

265(225x6)

265(225x5)

290(225x7)

290(225x9)

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

2/4/2002 n/a 200 178 42 4.2 99 73 n/a n/a n/a 25:01:00 290 n/a n/a
10/25/2000 n/a 199 168 39 4.3 115 n/a n/a n/a n/a 25:02:00 300 n/a n/a
10/20/1999 20% 193 181 35 5.2 112 n/a n/a n/a n/a 25:17:00 300 n/a n/a
10/31/1998 n/a n/a 171 31 5.5 149 n/a n/a n/a n/a 24:47:00 310 n/a n/a
8/13/1997 17.90% 201 171 31 5.5 n/a 91 7mm 29mm 17mm 7:01/23:55 n/a n/a n/a
12/5/1996 n/a 189 n/a n/a n/a n/a n/a n/a n/a n/a 23:30 n/a n/a n/a
12/19/1995 n/a 189 204 33 6.2 n/a 58 n/a n/a n/a 24:23:00 n/a n/a n/a
9/2/1994 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 23:26 n/a n/a n/a
8/2/1993 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 24:05:00 n/a n/a n/a
11/25/1992 n/a n/a 172 31 5.5 n/a n/a n/a n/a n/a 23:43 n/a n/a n/a
9/1/1991 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a None n/a n/a n/a
9/1/1990 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a None n/a n/a n/a
5/25/1989 25.60% 210 163 32 5.1 n/a 99 n/a n/a n/a None 350 505 496
11/11/1988 n/a 210 n/a n/a n/a n/a n/a n/a n/a n/a None 350 505 496
Blood Pressure History
Date Upper-Systolic Lower-Diastolic

6/27/2011

n/a

11/6/2006

9/30/2005

122

130

110

128

72

94

80

84

1/5/2005 112 60
12/22/2004 98 64
9/2/2004 116 74
6/12/2003 120 82
11/13/2002 114 60
2/4/2002 128 84
10/25/2000 110 72
6/1/2000 100 80
9/9/1998 126 92
12/19/1995 110 82
8/26/1993 128 70
9/25/1992 112 78
Knock on wood, the blood pressure has been pretty good over the years.
Lowest Weight
Year Lowest Bodyfat Date Notes

2009

2008

2007

n/a

n/a

190.2

n/a

n/a

n/a

n/a

n/a

5/27/2007

n/a

n/a

South Beach

2006 191.8 18.10% 5/20/2006 Pruco Physical
2005 189.8 17.70% 6/4/2005 n/a
2004 188.8 17.70% 9/18/2004 n/a
2003 191.5 19.00% 2/1/2003 n/a
2002 n/a n/a n/a n/a
2001 n/a n/a n/a n/a
2000 n/a n/a n/a n/a
1999 193 n/a 10/20/1999 n/a
1998 n/a n/a n/a n/a
1997 n/a 17.90% 8/13/1997 n/a
1996 189 n/a 12/5/1996 n/a
1995 188.5 n/a 5/29/1995 Atkins
1994 n/a n/a n/a n/a
1993 n/a n/a n/a n/a
1992 n/a n/a n/a n/a
1991 n/a n/a n/a n/a
1990 n/a n/a n/a n/a
1989 n/a n/a n/a n/a
The weight has remained between 190 and 200 for the most part; over 200 becomes uncomfortable. It is better to keep my weight around 190 lbs. or less.