Longevity Routine: Push Day

[thelion2005]

I thought I would share the routines I am doing for "longevity". Exercise without injury is critical to maintaining health as we age.

These exercises seem best for my body in that they:
- Provide me with a maintained, if not increased size ...
- Do not cause me pain in the joint areas ...
- Keep the body in a firm and toned condition with a classic form, rather than the "sags".

I have a top weight I usually do not go beyond. Periodically I may have a day where I do 6 sets of 4 reps just to run the weight up a bit.

I need to avoid injuries so all exercises are done in strict, slow form.

All days begin with 15 minutes on a reclining bike. The tension is set to climb from the lowest setting to the highest over that time period.

All days end with 10 minutes of full body flexibility exercises. I pre-stretch the muscles involved in an exercise for a count of about 10 before doing the exercise. I may hit it again during sets.

Chest:
Flat Bench, 3 X 8-6 (250)
Incline BB Press, 3 X 8-6 (200)
Decline DB flys, 3 X 8 (60)

Delts:
Behind neck press, 3 X 8-6 (150)
Upright rows, 3 X 8-6 (150)
One arm DB side laterals, 3 X 8 (60)
Rear delt laterals, 3 X 8 (60)

Neck:
4 direction raises, 3 X 12 (50)

Triceps:
V handle pushdowns, 3 X 8-6 (125)
Close grip bench press, 3 X 8-6 (180)
Flat lockouts, palms facing, 3 X 8 (140)

I will follow this Posting with Leg Day, Pull Day and finally diet and supplements.

It is my goal to fight the aging process all I can.

 

[galaxy]

Are u lifting intensely? Like to failure?

 

[thelion2005]

Are u lifting intensely? Like to failure?

No ... I go about 90% ... I could do maybe 2 more reps on the final set.

I was doing failure and beyond one time and just kept getting injured. I think my mind was driving my body too far. Some of the injuries scared the h out me ... like a potential torn biceps doing curls or torm hams doing standing ham curls.

Since the original posting, I've let the weights move up a bit ... 5 pounds, 10 pounds. Going super heavy is beyond my reach now. I need to get the most out of the high 200's.