I do my workout everyday and today i did it. I did some cardio like running,jogging and walking. After these exercises i did yoga. These are my most favorite exercises for fitness purpose.

Monday international chest day....

Incline Barbell Press - 4 sets
Flat Dumbell Press - 4 sets
Incline Hammer Press - 3 sets
Flat Dumbell Flye - 4 sets
x
Seated Calf Press - 5/15
Standing Calf Press - 5/12-15

Another Monday another chest massacre

Flat Bench - 5 sets/8-12
Incline Dumbell - 4 sets/8-12
Incline HammerStrength Press - 3 sets/8-12
Cable Crossflye - 4 sets/10-15
x
Overhead Dumbell Extension + Cable Pushdown - 4 supersets
x
Standing Calf Machine - 5 sets
Seated Calf Press - 5 sets

Everything you do more than 5 times is aerobics!!! If you really want to gain muscle, then lower your repeat times, to 6 - 8, because as much as 12 only burns out your muscle.

I am 6 months into a cardiac rehab program so yes, I work out 3 days a week. I have been talking to the exercise physiologist about kicking up my workouts some. I feel so much better from the exercise and it's becoming my social life.

Yep

Dead Lifts.

Somewhat recently I decided to make a change to my workout style and what I've done is shorten my time in the gym and bumped the intensity up. This has delivered quicker more noticeable results to my physique than previously.

reps range between 6 to 10 mostly 6-8
Incline Barbell Press - 4 sets/225,275,315,365
Flat Dumbell Press - 4 sets/135's,150's,165's,170's
Pec Deck Flye w/HighGrip to emphasize upper pecs - 3 sets

I train

I do jim wendlers 5/3/1 programme Boring But Big.

SUNDAY
OHP 5/3/1
OHP 5x10 @ 60% 1RM
Wide grip chins 5x10

MONDAY
Squat 5/3/1
Squat 5x10

TUESDAY
Shrugs 60K 1x50 (Increase weight when 50 reps reached)

WEDNESDAY
OHP 5/3/1 (Again - most people bench. I don't)
Kroc Rows 1x25 (Increase weight when 25 reps is met)
Weighted Dips 5x10
Chins 5x10
Conditioning - X-trainer 20 seconds on 20 seconds off top resistance all out sprints. Went from 4 sprints now at 18 sprints.

THURSDAY
Shrugs 1x50

FRIDAY
Deadlift 5/3/1
Deadlift 5x10
Weighted close grip Chins 5x10
Conditioning 20 seconds on 20 seconds off

Saturday
Shrugs 1x50

EVERDAY
Weighted Calf raises 4x25
weighted Neck harness 4x25
20K Plate Neck crunches 4x35+

I do this week in week out.

You believe that you must have down syndrome at the very least

I added the Chinese Wall squat and Hungarian squat to my workout a few months ago. Very tough. Anyone ever do those?

Every morning I walk 3 miles before breakfast
Do my squats every other day
Do mountain climbers and planks a couple times a day
Free weights everyday

Wow Alfanosgirl,you do take your workout serious.Summer cant come soon enough Ive done Hungarian squats with free weights(Dont know why they call them Hungarian,i dont see manny hungarians doin it ) every 3rd day.Now thats with other leg exercises.What you just listed up is a great workout for a lady.You get your legs and behind chiseled without being buff so i think thats great for you.Me personally,love hitting the boxing bag.Was a boxer up until 2012 so cant really shake the love for it.
I do the gym with weights and little bit cardio 3 times a week,something like mon,wed,fry and then in betwen days i have a 2 hour boxing workout.All round box workout,not just the bag.Dont spar anymore.
Gotta admire your workout ethic,great job.

Yea I don't know why they call them Hungarians either I'm not a gym type person never was. Always had my weight bench at home. Years ago I used to ride my bike 10 miles a day. Coach cheerleading and dance. Used to be in tip top shape.
You sound like you have a great workout going for you! 2 hour boxing workout now that is TOUGH. You must be in excellent shape GOOD for you!

Have any suggestions on toning up my arms? They need more toning.

Thanks,i workout 5 times a week not more than that,but it all is in the zone of health.Nothing too hard,i dont want to torture myself.That is what i would recommend to anybody,cus trainig like a pro athlete isnt good for your health at all.All in the zone of health,hope you get what i mean..?Dont know how to put it in proper english

Sure,you should do some light weights for your biceps and triceps,if you are not doing them already.Lot of reps,something like 12 to 18 repetitions.Also,i think you should do some back and middle shoulder exercises with light weights.You wont get buff,because females dont have so much testosterone as males so dont worry about that.Mix it all together,4 or 5 types of arm exercises and your good to go.Of course you dont have to do them all in one training session.

Dont know if you really need all that,iam sure you look great just like your posts are pleasent and great to read

You are so right Alex. Keeping fit is important just don't overdo it. I get exactly what you mean.

I am doing the weights for my biceps and triceps but will try to incorporate the back and shoulder exercises that you suggest into my routine. I enjoy doing yoga too. Just found a good arm yoga workout that I'm going to try. So now with the exercises you have suggested and this yoga I should be really good to go

Thanks so much.

Glad i can be of some help to you Alfano's girl.Have a good night

Hey all you super work out folks. Back in November I hit the magical number - 65. I have United Health Care supplemental insurance on top of Medicare (talk about feeling old!) One benefit I have access to a program called Silver Sneakers; a free membership to a fitness center. I've gone four times. Me and some 85 year old women. Great! A bunch of machines, treadmills and ellipticals. Good for the winter. I'll be on the road on my bike when the weather warms up. Meanwhile I'm checkin' out the old birds for potential cardio.

Excellent MaryCas. Good for you. Ha ha good luck with your cardio. A healthy man in the senior citizen world usually is hard to come by. Those women will be fighting over you.

That's the plan.

Does anyone on here use wearable tech gear to track your activity for fitness and health? I'm interested in the fitness watch but do not know which one to buy. Is it worth buying? Anyone have any suggestions?

Alfanosgirl-

download the Nike Running App, its great for tracking how long you run/walk and its free. As a matter of fact, I just got in from a 3.38 Mile run according to my Nike running App! I love it and recommend it.

Dante

I'm going to use it for my walk tomorrow and letcha know how it goes. Thanks. Great suggestion.

Thank you so much Dante. That Nike app was GREAT. It loaded up my music playlist and I was off on my walk doing my thing. The one feature I liked too was that it paused automatically when I had to stop for my dog to do his business or when I wanted to chat with the retirees for a few mins. Then it resumes automatically when you get back on track. Luv it! It said I completed my first mile in 15min14sec is that good? I have no idea.

That is really good for walking! Seriously....

Been like 10 months since I've started hitting the gym regularly. I usually go 5 times a week, around 1.5hrs a session. I start with cardio, usually 15 min treadmill for a warmup and then hit the other machines, or the lifting benches and dumbbells.
I used to be pretty overweight years ago but now I'm pretty average at around 1.80m (should be like 5'11") and 80 kilos (about 180lbs)

I would get into more detail but I doubt anybody is interested, plus I don't know the correct terminology in English for some of the gym equipment.

I gotta get back into it...Someone give me some motivation!!!

Keep up the good work!

I got some motivation here for YOU. Sexy Nurse told me that if you are working really hard and you get your heart rate up that if anything happens to you she will take care of you. So work really HARD for her. Don't give up!

Severe depression has kept me out of the gym. Maybe that sexy nurse will get me off my butt! .

Well, after a year of treating it gingerly, my right shoulder is in repaired enough so that I have started incline benches again. I am still hesitant to use much weight when doing seated militaries, so I am doing standing militaries from a different angle. My quadriceps are not responding as I'd like from my leg presses.