Weight Training Routine for Dave Taylor

WEIGHT TRAINING SCHEDULE I've adjustment my weight training schedule to twice weekly in an effort to maintain my muscle mass as the aging process reduces it. It is strictly a maintenance workout! I used to have some powerlifting goals and have achieved full squats of 505 lbs., bench presses of 350 lbs. and a deadlift of 496 lbs. My best competition total was on November, 1988 with 1312 lbs. total. I'm proud of some of my workout bests including squats with 3 sets (5 minutes apart) of 5 repetitions with 415 lbs. on August 25, 1988 and 3 sets (5 minutes apart) with 4 repetitions each at 435 lbs. on September 7, 1988; also, 6 repetitions with 300 lbs. for bench press in November, 1987 (plus 2 sets of 5 repetitions with 300 lbs. on November 10, 1987) and 16 reps with 235 lbs. on November 10, 1987. Since my "freak" blood clot injury in Fall, 1989, I decided to concentrate on aerobic fitness with some maintenance weight training. My body weight has varied from 188 to 211 lbs. on my 5'9.6" frame during the last 30 years or so; the most I've ever weighed is 218 lbs. My body fat levels have ranged from 17-26%, and cholesterol to HDL ratios from 3.7 to 6.2 with total cholesterol ranging from 163 to 204. My triglyceride (96-149) and glucose (58-99) levels have been fine, and I try to remember to take my two multivitamins daily (MegaMan), glucosamine, and extra vitamin D. I try to max on the bench press every 8 days, and have been utilizing a theraband warm-up since I've encountered right shoulder tears. I have had some injuries from weight training, but I have always felt better after every workout than I have prior to beginning the workout. Since Hip Arthroscopy (June, 2008): THIGH EXTENSIONS: 50-70 lbs. x 10 repetitions/90 x 8, and 110 x 6-4 sets ADDUCTOR/ABDUCTOR: 50-70-90-110-130-150 lbs. x 10 repetitions (machine)-6 sets LEG CURLS: 35 lbs. x 10 repetitions, 50 lbs. x 7-8 repetitions-2 sets Current Warm-up(at Age 61): Theraband(Green)-Shoulder Stretches (both shoulders)-Inward/Outward/Frontward/Pulls/Shrugs-50 reps each; Front Shoulder Raises-3 sets with 10-12-15 lbs. dumbells x 10 repetitions and Lying Back Shoulder Raises with 10-12-15 lbs. dumbells x 10 repetitions--about a minute in between each set BENCH PRESS: 145 lbs. x 10; 195 lbs. x 6, 225 lbs. x 1, 275 lbs. x 1; 225 lbs. x 6-8, 205 lbs. x 8-10 reps (6 sets)-5 minutes rest in between sets FLYES: 40 lbs. dumbells x 10 repetitions, 50 lbs. x 10, 60 x 10, 70 x 7-8 (4 sets)-90 seconds rest in between sets LAT PULLDOWNS: 100 lbs. x 10, 120 lbs. x 10, 140 lbs. x 10, 160 lbs. x 8 (4 sets)-90 seconds rest in between sets. PULL-IN ROWS: 70 lbs. x 10 repetitions, 105 lbs. x 8 (2 sets) DUMBELL CURLS: 20 lbs. x 15 repetitions, 30 lbs. x 10 repetitions. 50 lbs. x 6 reps (3 sets) FRENCH PRESS: 50 lbs. x 10, 60 lbs. x 6-8 repetitions (2 sets) Overall, it is about a 90 minute workout twice per week, every 4 days

Date

Body Fat

Weight

Cholesterol

HDL

Ratio-C:HDL

Trig.

Glucose

Chest-Skin Fold

Abdomen-Skin Fold

Thigh-Skin Fold

1 or 3 Mile best time

Bench

Squat

Deadlift

8/28/2012

6/27/2011

1/18/2010

2/15/2009

7/29/2008

11/30/2007

11/6/2006

10/29/2005

9/2/2004

6/17/2003

19%

21%

n/a

18.1%

17.7%

17.1%

19%

207

208

205

n/a

190.2

191.8

189.8

188.8

192

184

190

178

187

n/a

192

222

187

177

192

n/a

4.1

4.6

4.5

5.2

n/a

4.7

4.6

4.3

3.7

4.5

111

148

103

n/a

138

110

123

101

n/a

27:52

8:06/26:18

26:23

7:28/25:24

275(225x8)

275(225x7)

275(225x8)

270(225x7)

265(225x6)

265(225x5)

290(225x7)

290(225x9)

n/a

2/4/2002

n/a

200

178

4.2

n/a

25:01:00

290

n/a

10/25/2000

n/a

199

168

4.3

115

n/a

25:02:00

300

n/a

10/20/1999

20%

193

181

5.2

112

n/a

25:17:00

300

n/a

10/31/1998

n/a

171

5.5

149

n/a

24:47:00

310

n/a

8/13/1997

17.90%

201

171

5.5

n/a

7mm

29mm

17mm

7:01/23:55

n/a

12/5/1996

n/a

189

n/a

23:30

n/a

12/19/1995

n/a

189

204

6.2

n/a

24:23:00

n/a

9/2/1994

n/a

23:26

n/a

8/2/1993

n/a

24:05:00

n/a

11/25/1992

n/a

172

5.5

n/a

23:43

n/a

9/1/1991

n/a

None

n/a

9/1/1990

n/a

None

n/a

5/25/1989

25.60%

210

163

5.1

n/a

None

350

505

496

11/11/1988

n/a

210

n/a

None

350

505

496

Blood Pressure History

Date	Upper-Systolic	Lower-Diastolic
8/28/2012 6/27/2011 n/a 11/6/2006 9/30/2005	120 122 130 110 128	76 72 94 80 84
1/5/2005	112	60
12/22/2004	98	64
9/2/2004	116	74
6/12/2003	120	82
11/13/2002	114	60
2/4/2002	128	84
10/25/2000	110	72
6/1/2000	100	80
9/9/1998	126	92
12/19/1995	110	82
8/26/1993	128	70
9/25/1992	112	78

Knock on wood, the blood pressure has been pretty good over the years. Lowest Weight

Year	Lowest	Bodyfat	Date	Notes
2018 201? 2012 2009 2008 2007	185.8 183.9 202 n/a n/a 190.2	n/a n/a 18% n/a n/a n/a	9/2/2018 n/a 7/2012 n/a n/a 5/27/2007	n/a n/a n/a n/a n/a South Beach
2006	191.8	18.10%	5/20/2006	Pruco Physical
2005	189.8	17.70%	6/4/2005	n/a
2004	188.8	17.70%	9/18/2004	n/a
2003	191.5	19.00%	2/1/2003	n/a
2002	n/a	n/a	n/a	n/a
2001	n/a	n/a	n/a	n/a
2000	n/a	n/a	n/a	n/a
1999	193	n/a	10/20/1999	n/a
1998	n/a	n/a	n/a	n/a
1997	n/a	17.90%	8/13/1997	n/a
1996	189	n/a	12/5/1996	n/a
1995	188.5	n/a	5/29/1995	Atkins
1994	n/a	n/a	n/a	n/a
1993	n/a	n/a	n/a	n/a
1992	n/a	n/a	n/a	n/a
1991	n/a	n/a	n/a	n/a
1990	n/a	n/a	n/a	n/a
1989	n/a	n/a	n/a	n/a

The weight has remained between 190 and 200 for the most part; over 200 becomes uncomfortable. It is better to keep my weight around 190 lbs. or less.