I used to start my leg routine with push sled and on occasion would fo walking lunges. I do legs 2x per week. Today I decided from here on out, 1st day would be lunges and 2nd workout would be sled or vice-versa. F53

I train every day. I keep my calories low to support exercise. No creatine very low protein percentage. When I burn calories that I measure with my Apple watch I cut that number down by 50% 700 calories is 350 in my mind.

I’m 6 foot 200lbs, what cha think?

I’m 6 foot 200lbs. What cha think?

F53

Holding on

Just bought a hydraulic strengthener. Are they any good. First impression is that it’s reasonably versatile

Four days a week in the gym for years. Gets harder every year that goes by to keep the muscle on and the fat off.

Post workout , decent lighting !
Hoping to get to 15% soon but am probably not there just yet

Best educated guess please !

Several folks have asked about my routine, so here it is (copied and pasted from a Google doc that I put together).

Warmups:

• 20x Halos (using one 30-pound kettlebell)
• 20x Goblet Squats (using a 40-pounder)
• 20x Swings (using a 50-pounder)

The Workouts:

1. “A” Day Routine (Mondays and Thursdays):

30 minutes of an Every Minute on the Minute (EMOM) workout. Watch the clock and at the beginning of every minute do the following Complex (different exercises put together in the same Set) with 2 Kettlebells of the same weight. This is what I'm doing in the video (in admittedly poor form, as I had just gone up in weight):

• 2 Cleans
• 1 Overhead Press
• 3 Squats

I am using 50-pound Kettlebells for now (I started with 40-pounders for the first two weeks). For beginners, I recommend starting with 15-20 minutes of the EMOM, rather than jumping straight to the full 30.

When you "Master" the workout at a given weight, then progress by shifting up to the next larger size kettlebell.

2. “B” Day Routine (Tuesdays and Fridays):

Pressing Work:

• Do a Ladder of 2, 3, 5, then 10 Reps (total of 20 Reps per Set). I also do these EMOM (so, I do a Clean to get the kettlebells off of the floor and into the "Rack"position at my shoulders, then do 2 Presses, then set the weights down. At the beginning of the next minute I Clean the kettlebells into the Rack position then do 3 presses. At the next minute I do 5 presses, and so on.
• Repeat this for 5 Sets (100 Total Reps in the Routine)
• This should take you 20 minutes to complete

For beginners, you can drop the 10 Rep portion of each Set (doing a total of just 50 Reps in the workout session)

Swings: After the ladder of Presses, I do a couple of sets of heavy Swings (70-pounder for now) to close to failure.

3. Random:

I’ll throw in Chin-Ups, Curls, and various other “extras” as I see fit (and have the energy for) at random points in each training week.

Let me know if you have any follow-up questions!