Starting over age 65
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Author:  danw34 [ Sat Apr 07, 2012 2:31 pm ]
Post subject:  Starting over age 65

Just turned 65. Found out I have prostate vancer and surgery is set for May 20th. Doctor told me to lose 30+ pounds ( I was 248). Started Atkins diet and now at 233. Bought a road bike and ride 5 days a week and lift 3-4 times a week (more like a body builder). At 65 , I can still bench 225 for 10 reps. Upper body strength is not a problem. I leg press 405 for 4 sets of 10 reps. Biggest problem is weight. If I can get down to 195, I will consider runnuing the 100-200 again. I miss the competitive juices I once had. Riding the bike gets me going again. Every segment is measued and timed when I ride. I always finish with a 1/2 mile driven ride...head down and going for it. Hopng to make this a journal to my surgery and then continue to competition. Any additional thoughts and comments would be appreciated. I'm on a journey to next indoor season.

Author:  danw34 [ Sun Apr 08, 2012 5:20 pm ]
Post subject:  Re: Starting over age 65

Road 6.3 miles today in 32:23 minutes. Felt easy, weight was 234 this am.

Author:  danw34 [ Mon Apr 09, 2012 5:53 pm ]
Post subject:  Re: Starting over age 65

5 miles on the bike in 21:58. Rode after I lifted.

Lifts - Bench press 4x12@165 with 30 sec rest
Incline DB press 4x10@40s with 30 sec rest
Leg Press 4x12@270 w/ 10 sec rest in the extende position.
RDLs 4x8@80,90, 100,100 w/ 30 sec rest
Leg Press 4x10@290,310,330,350 w/ 30 sec rest

Felt pretty good on the ride after lifting, really drove the last 1/2 mile hard. Feel that I'm getting stronger in my legs. If my knees hold up, I will try some easy running on the treadmill next week.

Author:  danw34 [ Wed Apr 11, 2012 5:37 pm ]
Post subject:  Re: Starting over age 65

Yesterday = rest

Wed. 4/11 - rode 7.1 time trial in 30:03. Felt strong and could have gone faster. The bike is my cardio strength.

Lat Pulls - 6x10@ 120
Chest Supported Rows w/ DBs 3x10@ 40

Author:  danw34 [ Thu Apr 12, 2012 5:03 pm ]
Post subject:  Re: Starting over age 65

Tired today.

Rode 4.1 miles in 19:58. Easy ride, then walked 1.5 miles.

Diet was screwed up the last 2 days, maybe that's why I feel the way I do. Will get back to clean eating tomorrow and see how I feel. Strength training tomorrow.

Author:  danw34 [ Fri Apr 13, 2012 7:22 pm ]
Post subject:  Re: Starting over age 65

Easy ride for about 2 miles for warm up.

Sumo Squats w/ DB Press 25# 4x10 w/ 1 min rest.
Lat pulls 3x15 @ 105#

7.7 Bike ride in 33:08.

Felt strong today. The lifting w/ the Squat Presses was taxing. The bike ride was steady and strong, even w/ the wind. Felt strong. Good day.

Author:  danw34 [ Sun Apr 15, 2012 4:42 pm ]
Post subject:  Re: Starting over age 65

Sat. rest

Sunday - AM - 8.5 miles mon the bike in 32:28. Felt strong, legs felt great. Plus yhe saddle is getting easier to ride longer.
PM - 2 miles walking easily in 37 minutes. Legs still feel good.

Weight is holding about the same 233-234. I may be eating more than I should to loss the weight. Cut back today and will see how I feel tomorrow. Still need to eat enough to maintain the workouts. Any suggestions would help.

Author:  danw34 [ Mon Apr 16, 2012 5:18 pm ]
Post subject:  Re: Starting over age 65

Lost a pound this AM, down to 232. Played gilf today....terrible but fun.

Today's workout
Bench Press - 8x135, 8x180,195,210
DB Incl Press - 3x8x45
Machine Flys - 3x8x105
Seated Military Press 25x40....this was hard, took 3 sets to finish
Tricep Push Downs 2x10x75
Core strength.

5.3 miles on the bike with a 4.1 Time Trial in 16:42. This was my best time by 38 seconds. Legs are starting to feel better and stronger. I'm not as tired as before and shaky legged after the ride. Keep thinking about trying the treadmill, but I still need to work on general strength and fitness. When I start running , I'm thinking maybe only 2-3 times/week.

Author:  danw34 [ Tue Apr 17, 2012 5:23 pm ]
Post subject:  Re: Starting over age 65

Lat Pulls - 8x105, 3x8x120
Chest Supported Rows - 4x8x45
Bi/Hammer Curls - 10x10x25, 8x8x30
Core Ab Work

7.7 mile ride in 32 minutes. Felt strong and easy. Didn't really push until the last 1/2 mile. Could have riden alot faster. Felt very fluid during the ride, first time it felt this easy.

Author:  danw34 [ Wed Apr 18, 2012 5:04 pm ]
Post subject:  Re: Starting over age 65

Weighed in this morning at 230.4. A new low. Weight has been coming off the last few days after being stalled for several days.

Rode for 6.9 miles in a very steady 30:16. Felt strong and didn't feel that I had to push to maintain at any time. Legs starting to feel pretty good, breathing is no problem.

Lifted after the ride.
Leg Press - 4x12x250 w/ 10 sec rest
RDLs - 2x8x90, 2x8x100 w/ 30 sec. rest
Leg Press - 4x8x310 w/ 10 sec. rest
Single Leg Curls - 3x8x35 alt. legs w/ no rest between
Core Ab Work

Felt like I'm getting stonger and faster on the bike as well as holding up on the strentgh training. Not losing strength while losing weight. Did cheat a little today as I had a protein frappe w/ 3 shots of expresso. That was great. Had a few peanut butter pretzels too. Back to clean eating tomorrow.

Author:  danw34 [ Thu Apr 19, 2012 5:24 pm ]
Post subject:  Re: Starting over age 65

Today I broke up the cycling and stregth training into AM/PM

AM - Rode 6.4 miles in 28:41. Legs were tired and a bit sore from yesterdays leg workout. It was a steady ride and felt much stronger at the end. Didn't push to hard as I wanted to recover.

PM - Strentgh Training
Bench Press - 10x135, 3x12x180
Machine Flys - 3x12x90
Incline DB Press - 3x12x40
Trcep Push Downs - 3x10x75
Shoulder Press 25x35 ( Took 2 sets to finish)
Push Ups -3x10

Overall, a good day. Tired and a bit sore, my back is tight, Hope I can recover for tomorrow.
Any thoughts on my general conditioning program?

By the way, I hung in at 230 this morning. Hope it continues down.

Author:  danw34 [ Fri Apr 20, 2012 2:02 pm ]
Post subject:  Re: Starting over age 65

This AMs weight read 227.8. Felt great that it would drop like that considering that I ate more then usual including a great PB sandwich.

Strength Training
Lat Pulls - 8x105, 4x12x120
Bent DB Rows - 4x12x45s
Chest Supported Rows DBs - 4x10x40s
DB Bi/Hammer Curls - 8x8x30s, 8x8x25s
Machine Curls - 2x10x50

Rode 7.7 miles in 34:46. I was tired and it was hard to finish the ride. Didn't help that the wind seemed to blow in my face the whole way. Finished the ride and then did Core Abs.
Tough day. Tomorrow it's suppose to rain heavily and I don't think I will be able to ride. It's a leg day, so maybe I'll rest some.

Author:  danw34 [ Sun Apr 22, 2012 11:32 am ]
Post subject:  Re: Starting over age 65

Saturday - Rest

Sunday - Strength Training
Leg Press - 4x10x270 w/ 10 sec. rest between sets
RDLs - 8x90, 3x8x100
Leg Press - 8x330, 350, 370, 390 w 30 sec. rest between sets

Ride 5.1 miles in 22:42. Very windy 15-25 miles per hour. Was like riding up a wall with the wind in my face.
Walked 2 miles in 33:57.

Felt pretty good today after a rest day. My weight still at 229 this am. The big drop a couple of days ago seems to evened out. If I feel good, I may walk again tonight.

Author:  danw34 [ Mon Apr 23, 2012 4:48 pm ]
Post subject:  Re: Starting over age 65

Walked an additional 2 miles last night. took my time and finished in 38 minutes.

Today - Strength Training
Bench Press - 8x135, 8x180, 195, 210, 225. Took about 1 1/2-2 min. rest in between sets.
Incl. DB Press- 4x10x50s
Machine Flys - 4x8x110
Shoulder Press (PTA - Pain, Torture, Agony) - 25x45 - took 4 sets to finish.
Tri Push Downs - 4x8x75
Push Ups - 3x15 Core Abs

Rode the bike for 5.3 miles in 22:43. Wind was a factor, again in the 15-25 mph range. Riding into the wind was difficult. Had to gear down and just get through it. Riding with the wind was fast and too short a recovery time.

Walked 1.5 miles after dinner in 26:52.

Overall, I felt strong today in the weight room. The cardio was just getting through it.

Author:  danw34 [ Tue Apr 24, 2012 4:32 pm ]
Post subject:  Re: Starting over age 65

Felt strong today, so I worked out twice.

AM - Rode 6.1 miles in 26:23, really pushed the last 1/2 mile. Really felt strong.

PM - Strength Training
Lat Pulls - 8x105,120,135/ 2x6x150, 165/ 8x120
Bent DB Rows 6x8x45s
Machine Curls - 2x10x60/ 2x10x50
Hammer Curls - 2x10x25

Rode this evening a total of 4.7 miles with 3.5 in a Time Trail in 15:04. Again, I felt really strong even into the wind. Pushed the last 1/2 mile and could have gone faster. Happy with the last couple of days training. The test for me is my wife and I are going on vacation on Thursday and I hope that I can continue training. Not taking the bike, but hope to do more than play Will find a health club and do what I can.

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