My Workouts
I’m not an expert or a licensed trainer, so always do your own research. That said, I’ve been following some kind of workout routine since my high school sports days. I started with the “Bigger, Stronger, Faster” program during the offseason (1981–1985), and later, in the military, I began learning more about muscle nutrition and proper form to maximize muscle growth. From 1990 to 1995, I studied Tae Kwon Do and focused more on running for endurance and overall health. Over the years, I’ve dabbled in many forms of training, but I didn’t truly understand the importance of a clean diet until 2008. That’s when I realized that just because something is legal to put in food doesn’t mean it’s good for you.
In my prime, I was 5’10” and around 210 to 215 lbs. Today, I’m weighing in at 192 lbs. After my third hernia surgery in 2013, I decided I didn’t need to lift a car anymore—just stay healthy and strong.
Now at 57, I hit the gym about four times a week, sometimes more. I isolate different upper body muscle groups on separate days and dedicate one day to legs. Every workout starts with at least 10 minutes of fast walking and 10 minutes in the sauna. I always lift with proper form, aiming for 8 to 12 reps per set. If I can’t control the weight without swinging, I drop it down. I typically shoot for 10 to 12 reps to build endurance and avoid injury from going too heavy.
On upper body days, I target big muscle groups first, then smaller ones, and I rest about 90 seconds between sets—not too short to limit recovery, and not too long to waste time. I no longer run due to back and knee issues, but I do use the stationary bike or elliptical for 30 minutes. I don’t do a lot of core-specific work but stretch at least three times a week.
Here’s a basic breakdown of my weekly workout:
Day 1 – Chest & Biceps
- 10 minutes sauna (warm up)
- 10 minutes fast walking on treadmill
- Chest: 3 sets flat bench, 3 sets chest fly machine, 3 sets cable crossovers
- Biceps: 3 sets preacher curls or bicep machine, 3 sets seated bicep curls (each arm), 3 sets reverse curls (also work forearms)
Day 2 – Legs
- 10 minutes sauna
- 10 minutes fast walk
- Legs: 3 sets leg press, 3 sets leg curls, 3 sets reverse leg curls, 3 sets calf raises
Day 3 – Back & Triceps
- 10 minutes sauna
- 10 minutes fast walk
- Back: 3 sets rear delt machine, 3 sets lat pulldowns, 3 sets low cable row
- Triceps: 3 sets tricep machine, 3 sets cable tricep pulldowns, 3 sets overhead extensions
Day 4 – Cardio Focus
- 10 minutes sauna
- 20–30 minutes on bike or elliptical
Day 5 – Shoulders & Forearms
- 10 minutes sauna
- 10 minutes fast walking
- Shoulders: 3 sets shoulder press machine, 3 sets Arnold presses, 3 sets upright rows
- Optional forearms (also done on bicep day): 3 sets reverse curls, 3 sets wrist curls, grip training with hand gripper at home
I aim to get through this full routine each week, and if I miss a day, I just pick up where I left off. I rotate exercises periodically to prevent plateaus and keep things fresh. This routine works for me, and I feel stronger now than I have in years.
My Top 3 Fitness Rules:
- Eat clean and get protein within two hours of your workout.
- Use proper form and technique—make every rep count.
- Rest muscle groups for at least two days before working them again to support recovery and growth.
There are many of these exercise routines you can lookup, but here’s a link that isn’t selling you anything and can get you started. Weight Training Exercises