As I near the ripe old age of 39 and with about 95 days before I return from Iraq, I've been thinking of changing my workouts around a bit..
That of course means I need to define my goals..
Over the course of this deployment my bench has gone from 265 to 301, my push press from 175 to 220 (couldn't get 225!) and my dead from 345 to 405. My body fat has dropped as well though I'm not sure where I started. I'm about 15% right now.
For the next 90 days I'd like drop my fat to at least 12% ( diet is tough here as food choices are often limited), maintain some of the strength, improve my 2 mile run, increase work capacity, and include some soft tissue/mobility work...should be easy, right?
My current schedule looks like this:
Sunday-- AM Fasted walk
PM Bench/ Row 3 sets of 6 with a heavy single between each set
Dum bench/ lat pull down 3X8
Decline lying tricep dum ext/ hammer curls 5X5
Monday-- AM 4 rounds of 8MPH running for 1 minute followed by 2 minutes at 6.5MPH
PM Squat 3 sets of 6 with heavy singles between each set
GM's/ box jump super set
Tue-- AM Fasted Walk
Wen-- AM 4 rounds of 8MPH running for 1 minute followed by 2 minutes at 6.5MPH
PM Push Press/ Weighted Chin ups
Decline bench/ t-rows
Tri pushdowns/ Cable curls
Med ball throws
Thur- AM Fasted Walk
PM Deadlift work up to 2 sets of triples. 2 sets of doubles and a bunch of singles.. I'm very random with this workout..
Back raises/ Abs
1 mile sprint
Fri- AM 2 mile run
I "throw in" mobility work prior to most workouts which is usually DeFrancos stuff..