Hail to the Dinosaurs!
Several days ago I shared a workout used by
a 60-year old Dino -- and it was a good one!
In response, a number of older trainees have
sent in their workouts, and I'm going to share
some of them with you over the next few days.
Here's one from Gordon Blake, a 54 year old Dino
who is a retired Sgt. in the NYPD. Gordon hits
this workout twice a week on Tuesday and Friday,
and in the next week, follows a different program
with lower reps. In other words, he alternates
high rep weeks with low rep weeks:
1. Warm-up on stationary bicycle -- 10 mins
2. Squat 1 x 20
3. Light breathing pullover w/ 25 lb. DB 1 x 20
4. Bench press 2 x 10
5. Trap Bar deadlift 2 x 10
6. Weighted dips 2 x 10
7. T-bar rowing 2 x 10
8. Gut work
9. Captains of Crush grippers
That's a good, rugged program, and it's interesting to
alternate weeks of high rep workouts with weeks of low
rep workouts. That's a good way to vary your workouts,
and cover all the bases as far as strength, muscle
mass and conditioning.
Other things to note:
1. Twice a week works great for older lifters.
2. Basic, compound exercises give the most bang for the
buck.
3. Do a good general warm-up before hitting the heavy
stuff!
4. Leg and back training keeps you young!
5. Don't forget about the gut work!
6. Do things you enjoy doing. If you enjoy your training,
you're much more likely to stay with it.
7. Keep it simple.
As I noted, I'll share more workouts from older Dinos. If
you qualify as such, send an email outlining your current
program.
As always, thanks for reading and have a great day. If you
train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. For more training tips for older lifters -- and over 50
workouts especially designed for older trainees -- grab a
copy of Gray Hair and Black Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. My other books and courses are right here -- including
Dinosaur Arm Training, Dinosaur Bodyweight Training and Black
Iron: The John Davis Story:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Nothing ages a man faster than the
day he stops training." -- Brooks Kubik
