Question on weight training

General discussions about getting and staying fit that don't relate directly to your indoor rower

Question on weight training

Postby Nick » September 8th, 2016, 9:46 am

My doc - really likes that my primary exercise is rowing on the concept 2. In addition to the erg I do a good bit of weight training as well as walking.

The good doctor, whom I suspect is a bit of jock himself, wants me to concentrate my weight training on the mastoids, traps, lats, and pecs.

He has suggested 5 sets of 20 reps at weight considerably lighter than my single rep max - which is not that great anyway.

As background, I'm 77 years old - with COPD (thank you Marlboro Man!) - haven't smoked in 20 years. Not on supplemental oxygen or any other meds and the pulmonologist is pleased with my lab numbers. I already do - in addition to rowing - the following lifts - chest press, seated rows, modified pull-down (have to watch the rotator cuff tear), bicep curls, tricep kick backs and pushdowns, push-ups, lots of leg and back exercises.

I welcome any suggestions for additional lifts.

Thanks in advance - Nick
Last edited by Citroen on September 8th, 2016, 11:30 am, edited 1 time in total.
Reason: Fixed the wall of text
Nick
Paddler
 
Posts: 25
Joined: November 21st, 2015, 10:15 am

Re: Question on weight training

Postby remisture » September 8th, 2016, 2:13 pm

Throw in some squats, deadlifts and power cleans.
Image
173 cm, 100 kg :oops:, '85 model

Training log | Instagram
User avatar
remisture
5k Poster
 
Posts: 560
Joined: September 23rd, 2015, 8:03 am
Location: Bergen, Norway

Re: Question on weight training

Postby Gammmmo » September 8th, 2016, 3:43 pm

Huge respect for the OP @ 77 years old! Well done fella....
45M, 5'11", 71kg, ex bike time trialler, SBs - 18:06(5K), 8108m(30mins), 37:18(10K), 15826m(1hr), 1:21:41(HM)
Targets: sub 18(5K), sub 37(10K), >8150m
PBs: 6:44(2K), 18:02(5K), 8120m(30mins), 37:18(10K), 15826m(1hr), 1:21:41(HM)

Erg on!
User avatar
Gammmmo
6k Poster
 
Posts: 704
Joined: March 26th, 2016, 1:12 pm

Re: Question on weight training

Postby Nick » September 8th, 2016, 5:04 pm

Thanks remistr and gammmmo for the suggestions and attaboy! Been working out religiously for almost 60 years - started in the army and never looked back. I can't really imagine life without some sort of exercise. It's a pity the way folks just let their bodies fall apart.
Nick
Paddler
 
Posts: 25
Joined: November 21st, 2015, 10:15 am

Re: Question on weight training

Postby Anth_F » September 10th, 2016, 3:44 pm

It's because it is simply very easy for people to careless and let their bodies fall apart and live on very poor yet very tasty unhealthy food diets (i've been there several times in my life) + hence 75% of the worlds population is overweight.

Keeping motivated to do daily or regular exercise with longevity can sometimes be a much harder challenge than the actual working out.


Fair play to you though :wink:
Male, 39, 5'10, 75kg (Started rowing on June 9th 2016)

PB's (500m)1:36.3 (2k)7:23.2 (5k)19:38.4 (6k)23:58.8 (30:00)7518

2014 model E

Rest in peace Christina Grimmie 1994-2016. Heaven gained another angel
User avatar
Anth_F
10k Poster
 
Posts: 1204
Joined: June 29th, 2016, 11:59 am
Location: United Kingdom

Re: Question on weight training

Postby Eric308 » September 10th, 2016, 6:51 pm

Nick...good job! I'm 71 and do approximately the same weight training program. I also do a some "pec deck" exercises...you know, kind of like a "fly" machine. The only cardio I can do is the C2 as I've had two knee replacements (opposite knees) and a horrible quad tendon rupture a couple of years ago. The C2 is all one needs anyway....I do a few stairmaster reps as well. Luckily I was never a Marlboro man, so my lungs are great. Lots of swimming background helps. Nice to hear you are happily making progress. I look forward to my daily work-outs and have been actively rowing for 20 years. Best wishes! Eric
User avatar
Eric308
500m Poster
 
Posts: 53
Joined: February 22nd, 2007, 8:24 pm
Location: Madison, WI


Return to Health & Fitness

Who is online

Users browsing this forum: Yahoo [Bot] and 2 guests