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Senior needs help with my work outs.

Discussion in 'Weight Loss Through Exercise' started by mddolson, Nov 1, 2017.

  1. mddolson

    mddolson New Member

    Joined:
    Aug 11, 2008
    Messages:
    58
    Location:
    Belleville, Ontario, Canada
    I joined a gym this summer. I'm 63 male, 5 ft 11 & over weight. I was 260 lbs, but it's down to 246 lbs now.
    I have been focusing on cardio work outs, for past two months. I've had a total knee replacement so no running or squats!
    I use an elliptical or arc trainer for my cardio sessions.
    Mon-Wed -Friday are my cardio-days. Fridays I change up the cardio with a HIIT session on elliptical.
    I'm doing 40 minutes, & about 700 calories burn per session.
    For past month Tues & Thurs are strength training days.
    I'm doing 3 sets of 8 reps.
    Lat Bar Pull Down 150 lbs
    Bench press : 150 lbs
    Seated Row : 150 lbs
    Over head Press: 150 lbs
    Seated Leg Press: 200 lbs
    Back Flexing machine: 125 lbs 25 reps
    Upper ab crunch machine: 3x 10 & 125 lbs.

    I have had some history of lower back strain so I'm staying away from Dead lifts for the time being.
    My goal is to improve my overall health, trim the fat primarily, preserve & improve my strength & muscle mass.
    I am not sure at my age what gains in strength or muscle mass are reasonable.
    I do not seem to be making any gains with my strength, ie cannot get more reps or higher weight.
    I could use some help? Should I try higher weight, less reps?
     
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  3. mddolson

    mddolson New Member

    Joined:
    Aug 11, 2008
    Messages:
    58
    Location:
    Belleville, Ontario, Canada
    I forgot to add, my target weight is 230 lbs. The reps above are not to failure, but are close, have maybe 1-2 more reps left.
     
  4. mddolson

    mddolson New Member

    Joined:
    Aug 11, 2008
    Messages:
    58
    Location:
    Belleville, Ontario, Canada
    Well whatever I'm doing, it's working. Last November (black Friday my wife & I finally upgrade our cell phones to smart phones) we added the MyFitnessPal app to our iphones. Tracking our calorie intake is easy with it & I track my workouts with a Fitbit.
    I have decided to ignore any strength gains until I reach, my new target weight of 225 lbs.
    This week I weighed in at 234 lbs. So I'm just 9 lbs from my new target.
     
  5. Trusylver

    Trusylver Super Moderator

    Joined:
    Nov 9, 2005
    Messages:
    6,448
    Location:
    Gympie, Queensland, Australia
    firstly, well done on your loss so far :) the strength training you have been doing will have minimised muscle loss and maximised fat loss while in a calorie deficit which is great !

    reps and sets will depend a lot on your goals, strength gains require low reps higher weight and is ideal for maintaining muscle while dieting to drop fat. To build muscle mass you need higher reps with slightly lower weight.
     
  6. mddolson

    mddolson New Member

    Joined:
    Aug 11, 2008
    Messages:
    58
    Location:
    Belleville, Ontario, Canada
    I'm trying to keep things from getting too boring.
    As I stated in my OP I've had a TKR (total knee replacement) which eliminates running, due to the impact.
    However, I can walk freely up to about 3 mph pace.
    So I have added Incline walking to my cardio repertoire.
    I have found I can get my HR up to 140 bpm, by inclining the treadmill up to 13-14° and maintaining a pace of 2.7 mph.
    My current routine is as follows:
    Monday: 45 minutes: Incline walking
    Tuesdays : chest press, lat bar, seated row, o'head press, 20 min cardio on elliptical.
    Wednesday: 45 minutes on arc trainer.
    Thursday: Seated Leg Press, Back Flexing machine, Upper ab crunch machine, 20 min cardio on elliptical.
    Friday: 20 min straight cardio, followed by 20 min HIIT cardio on elliptical.
    weekends: rest.
    I log my work outs & calorie intake using my Fitbit Charge HR & MyFitnessPal app on my iPhone.
    I maintain a 600 to 1000 calorie deficit each day, weekdays. Pretty much zero on weekends.
     
  7. mddolson

    mddolson New Member

    Joined:
    Aug 11, 2008
    Messages:
    58
    Location:
    Belleville, Ontario, Canada
    BTW: Thanks for the comments Trusylver.
     

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