My First Workout After Turning 40

[Jeet Kune Do]

Ran this morning for about 4 miles by starting at 6 mph and increasing by .5 mph per 5 minutes until I got to 30 mins, topping out at 8.5 mph. 1 percent grade. Took a nap after client sessions, then got ready to train this afternoon.

--General warmup

--Shadow boxed 3 x 3 min rounds boxing only, then 3 x 3 mins with elbows and knees (not the KF poster!). Emphasis on footwork and quick combos. 30 sec rest between.

--Burpees 3 x 10 reps with ten lb med ball. Focus on quality and explosiveness.

--Medicine Ball Overhead Toss/Catch with 50 lb ball. 3 x 10 reps.

--Medicine Ball Straight Out Holds (5 count) 3 x 6 reps with 30 lb ball.

--Weighted Situps (25 lb plate) 2 x 50 reps.

--Russian Twists with 25 lb plate. 3 x 25 reps.

--Speed Situps. 2 x 25 as fast as possible with good form.

--Walking Lunges 3 sets without straightening legs during.

--Forearm Dumbbell Twists. Dumbbell handle with 10 weight at one end. 3 x 10-12 reps.

--Ab Wheel. 2 x 10 reps with 20 lb weight vest. From knees first set, from toes last two sets.

--Cooldown and Stretching.

About 60 mins total. Not too bad for a old guy who just turned 40 yesterday.

With respect,

Sohan

Happy Birthday, although its probably too late now, but anyway, I am going to train even when i am 60 or 70, I will train until I die, thats the way I am, never give up

[Sohan]

Happy Birthday, although its probably too late now, but anyway, I am going to train even when i am 60 or 70, I will train until I die, thats the way I am, never give up

That's the only way to go.

We have a guy that teaches gymnastics where I do karate who is 78 years old and can still do handstand pushups and backflips, and has a grip like a vise. He is my inspiration.

With respect,

Sohan

[bushido_man96]

Happy Birthday, although its probably too late now, but anyway, I am going to train even when i am 60 or 70, I will train until I die, thats the way I am, never give up

That's the only way to go.

We have a guy that teaches gymnastics where I do karate who is 78 years old and can still do handstand pushups and backflips, and has a grip like a vise. He is my inspiration.

With respect,

Sohan

Wow!! That is something else! I hope I can still kick when I am 60.

[Tokkan]

Ran this morning for about 4 miles by starting at 6 mph and increasing by .5 mph per 5 minutes until I got to 30 mins, topping out at 8.5 mph. 1 percent grade. Took a nap after client sessions, then got ready to train this afternoon.

--General warmup

--Shadow boxed 3 x 3 min rounds boxing only, then 3 x 3 mins with elbows and knees (not the KF poster!). Emphasis on footwork and quick combos. 30 sec rest between.

--Burpees 3 x 10 reps with ten lb med ball. Focus on quality and explosiveness.

--Medicine Ball Overhead Toss/Catch with 50 lb ball. 3 x 10 reps.

--Medicine Ball Straight Out Holds (5 count) 3 x 6 reps with 30 lb ball.

--Weighted Situps (25 lb plate) 2 x 50 reps.

--Russian Twists with 25 lb plate. 3 x 25 reps.

--Speed Situps. 2 x 25 as fast as possible with good form.

--Walking Lunges 3 sets without straightening legs during.

--Forearm Dumbbell Twists. Dumbbell handle with 10 weight at one end. 3 x 10-12 reps.

--Ab Wheel. 2 x 10 reps with 20 lb weight vest. From knees first set, from toes last two sets.

--Cooldown and Stretching.

About 60 mins total. Not too bad for a old guy who just turned 40 yesterday.

With respect,

Sohan

Recent research shows that the difference between a 20 yr old and a 65 yr old is:

15% less endurance

3% less strength.

Not a lot of difference considering.

I am 50 and am fitter, faster and stronger than I was at age 20.

[Sohan]

Ran this morning for about 4 miles by starting at 6 mph and increasing by .5 mph per 5 minutes until I got to 30 mins, topping out at 8.5 mph. 1 percent grade. Took a nap after client sessions, then got ready to train this afternoon.

--General warmup

--Shadow boxed 3 x 3 min rounds boxing only, then 3 x 3 mins with elbows and knees (not the KF poster!). Emphasis on footwork and quick combos. 30 sec rest between.

--Burpees 3 x 10 reps with ten lb med ball. Focus on quality and explosiveness.

--Medicine Ball Overhead Toss/Catch with 50 lb ball. 3 x 10 reps.

--Medicine Ball Straight Out Holds (5 count) 3 x 6 reps with 30 lb ball.

--Weighted Situps (25 lb plate) 2 x 50 reps.

--Russian Twists with 25 lb plate. 3 x 25 reps.

--Speed Situps. 2 x 25 as fast as possible with good form.

--Walking Lunges 3 sets without straightening legs during.

--Forearm Dumbbell Twists. Dumbbell handle with 10 weight at one end. 3 x 10-12 reps.

--Ab Wheel. 2 x 10 reps with 20 lb weight vest. From knees first set, from toes last two sets.

--Cooldown and Stretching.

About 60 mins total. Not too bad for a old guy who just turned 40 yesterday.

With respect,

Sohan

Recent research shows that the difference between a 20 yr old and a 65 yr old is:

15% less endurance

3% less strength.

Not a lot of difference considering.

I am 50 and am fitter, faster and stronger than I was at age 20.

Your numbers are a bit off, though I applaud your training ethic. According to the NSCA, strength gains have been found to decline approximately 1-1.5% per YEAR from age 30 to age 70, where even a more dramatic decrease occurs (Meltzer, Med & Sci in Sports & Exerc, vol. 26, 1994). Maximal oxygen intake, a measure of aerobic capacity, decreases approximately 10% per decade from age 25 to 65 (Shepard, Physical Activity and Aging, 1988).

Keep in mind, that though you might be fitter than at 20, your potential for peak performance is considerably less. Meaning that, if you trained the way you do today back at age 20, your best performances would be considerably higher than they are today.

With respect,

Sohan

[baronbvp]

I'm 45. You guys are making me tired. I'm going to Starbucks.

[bushido_man96]

I'm 45. You guys are making me tired. I'm going to Starbucks.

Don't give in!!

[baronbvp]

Sohan, how do you do burpees with a medicine ball?

(And WHY?)

[bushido_man96]

Sohan, how do you do burpees with a medicine ball?

(And WHY?)

I think you hold the medicine ball, go down to the squat position, but the ball down, then do the thrust and the push up, then grab the ball, stand and jump up with it, and then start all over. It adds resistance, and another action, so why not?

[baronbvp]

Umm...dude...because it hurts...