This is the final in a series of 5 workouts to be done once each/week. The other exercises are listed on my blog “SPORTS” if you use the “search” function. These exercises are what I refer to as my “Colorado workouts” and were developed by my nephew, Robbie Terwilliger and his Dad, Bob. Robbie recently graduated, studied sports physiology and competes in all natural body building events.
The key to the Colorado workouts is that one can use as light a weight as they need to achieve the number of reps recommended. Form and reps are the key to success.
Robbie provided me with five workouts to be done each week. One per day with two days off or for a good cardio burn…run, basketball, elliptical, or my favorite…the old-fashioned stair master…the one with the treads. This routine works five separate muscle groups once/week. The groups are: shoulders, back, arms, chest, legs.
I’ve posted each workout separately, and finish this week with “Legs”. A great website that should provide good tutorials if you are unsure of an exercise is Link to Exercise Guide
Before starting, I also have found that it is advisable to invest in a good protein shake and if older like I, a drink with some L-Glutamine for muscle recovery. Again, my nephew, who studies this as his major in college, recommended Max Muscle’s IsoExtreme. It is mixed with water, tastes like a gatorade product, and helps to provide some energy during the workout and really helps with post-workout crashing. I purchase mine from a distributor in Connecticut who doesn’t charge for shipping and gives you the second tub at 50% off. If you are working out 5 x’s per week, this is a very attractive price structure. Robbie recommended I take one scoop with 8-10 oz. of water 1 hour before a workout and 2 scoops with water immediately after a workout. Link to Connecticut Max Muscle Dealer Website
My leg workout is a little more intense owing to my goal which is to get in the best shape I can for competing at the national level in basketball for seniors. If you don’t have any sport-oriented goal that requires extra work on the legs, reduce the reps from my recommended level to 15-25. Your legs are the strongest muscles you have, so to really get a burn, I find I need more reps than for my arms, chest, back, and shoulders.
- 6 sets leg extensions with 50 reps-15-20 second breaks
- 4 sets Squats on smith machine with weight to hit 25 reps. Super set with calf raises with same weight. Do 25 reps minimum or do hold up 5/hold down 5 and do 10-15
- 4 sets seated leg presses on any machine with weight to hit 50 reps. Super set with single leg sitting calf raises with weight to do 25 reps.
- 4 sets reverse lunges with weight in each hand (dumbbells) to do 15-20 each leg. In between do seated wall presses for 20-30 seconds. No real break between changes.
I have no ACL in one knee. To isolate my leg muscles and make sure my stronger leg isn’t compensating for my leg sans the ACL, I do my leg extensions and leg presses with single leg. Obviously, I use much lighter weights, but find that it truly isolates your muscles.
After each workout, I stretch. In a separate blog, I discuss my stretching routine.
Please feel free to ask any questions you may have. I’ll do my best to answer or reach out to my nephew if your question is over my head. I hope this series of blogs is found helpful.
Vinnie Rua- Founder, Christopher’s Custom