If you missed my #1 post, these are a series of five exercise routines to be done each week, one/day. I followed these routines prior to competing in the National Senior Basketball Championships this June in Houston and found them to be invaluable in getting me conditioned to compete against the best in the country.
The links to videos that show proper form often times have strong guys/gals pulling/pushing more weight than you and I can/should try to handle. My recommendation is to start each exercise with almost no weight. Get the feel of the exercise and increase your weight until you can do the exercise without losing your form and hit the recommended number of reps.
These workouts, I refer to as my Colorado Workouts, were designed by my nephew, Robbie, and his Dad. Robbie is a senior in college majoring in sports physiology who 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’ll post each workout separately, this week being “back”. Each will have some links to videos that show proper form. 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
- 4-5 sets of wide grip chins (I have always had trouble doing full range chin ups. I use the “cheater bar” in my gym.Link to Cheater Bar Video
- 4 sets bent over row reverse grip: http://www.youtube.com/watch?v=zMXOsgFUN0o&feature=related
- 4 sets bent over row machine: http://www.fitness-equipment.com/acatalog/Fitness_Equipment_Row___Seated_Independent_Back_Row_525.html
- 4 sets seated cable rows: http://www.youtube.com/watch?v=-ykUDTcpuJE
- 4 sets close grip cable pull downs: http://www.youtube.com/watch?v=QMVrP-7FP18
- 4 sets wide grip lat pull downs: http://www.youtube.com/watch?v=JEb-dwU3VF4
- 4 sets pullovers: http://fitbie.msn.com/exercise/standing-cable-pullover-men
Once again, one great feature of these routines is that you can start with as little weight as you need to hit the desired number of repetitions. Each of the above sets should hit 15 reps each set.
Vinnie Rua- Founder, Christopher’s Custom