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Spin bike 25 mins
treadmill uphill 10 mins
elliptical 10 mins
rowing machine 10 mins
4 x 12 on four resistance machines
4 x 12 for 9 different dumbbell routines
Awesome day in a 90F+ gym with no ac - increased all my weights today. I felt strong!
Job/walk intervals, increased jog time to 5 min w/ 1 min walk (2 months ago started at 1:1 intervals) 30m
pullups - I LOVE pullups
1-arm db rows
lat pull down close grip
sled pull/push - new PR , total 280 lbs. This was after one of my male friends of similar vintage said he could not let a girl beat him. I needed an extra push, motivation, so I challenged him to a competition. He did good. I thought he was going to beat me. We were both happy at 255 and really did not want to increase the weight, but he gave up. So I added another 25 lb plate to the stack. Did it. Shaking afterwards. But I feel good...now
Great Job . I am doing OK now, the time my legs have been defected have proven useful for arm exercises. Arms have built up quite well now . Here is my routine for the past few weeks:
Bicep Curls
Crunches with weights
Bench Press
Lat Pull downs (Up to 145 lb now )
Vertical Traction.
Location: The High Desert of the American Southwest
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yesterday was chest & back day at Planet Fitness. Today is cardio day: gonna jog/walk for an hour, at 5200 ft. altitude, with hills, 90 degree heat. should get the juices flowing and burn about 600 cals.
I am doing OK now, the time my legs have been defected have proven useful for arm exercises. Arms have built up quite well now .
Lat Pull downs (Up to 145 lb now )
And thanks for your words of inspiration.
Hey Adi, great to hear from you! So glad you are still online. Way to go on the lat pull-downs.
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Yesterday, quick 500m row warmup, then primal movement for an hour.
Today, increased all weights again.
spin bike x 30m
double kb deadlifts
slow stepups
double kb squats
hip bridge off bench
kb swing ladder
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, total 280 lbs. This was after one of my male friends of similar vintage said he could not let a girl beat him. I needed an extra push, motivation, so I challenged him to a competition. He did good. I thought he was going to beat me. We were both happy at 255 and really did not want to increase the weight, but he gave up. So I added another 25 lb plate to the stack. Did it. Shaking afterwards. But I feel good...now 
. Here is my routine for the past few weeks: