11-29-2019, 11:27 AM
Motorcycles are heavy. Riders need to have enough physical strength to handle them. Also, riding places a lot of strain on the arms, shoulders, and upper back.
At 57, I finally decided to get myself into better shape. Usually for me that means dieting. This time, I decided to try weight lifting to improve my fitness for riding and just for life in general.
Thankfully, my son is extremely well-educated in lifting and has started competing at the amateur level. He spent time teaching me how to do some of the lifts and created a program to get me started. For the last month, I've been doing a 1-hour workout three days a week as follows:
Monday - Push Exercises[ul] [li]Barbell Bench Press 4 sets 6 reps (heavy)[/li] [li]Dumbbell Shoulder Press 4 sets 8 reps (heavy)[/li] [li]Dumbbell Bench Press 3 sets 10 reps (intermediate)[/li] [li]Lateral Raises 3 sets 12 reps (light, optional)[/li] [li]Tricep Pushdown 2 sets 12 reps (light, optional)
[/li][/ul]
Tuesday - Pull Exercises[ul] [li]Barbell Row 4 sets 8 reps (heavy)[/li] [li]Dumbbell Row (knee on bench) 4 sets 10 reps (intermediate_[/li] [li]Lat Pulldown (chair) 3 sets 10 reps (intermediate)[/li] [li]Cable Row (chair) 3 sets 8 reps (intermediate)[/li] [li]Bicep Curl 2 sets 8 reps (light, optional)
[/li][/ul]
Friday - Leg Exercises[ul] [li]Squat 4 sets 6 reps (heavy)[/li] [li]Squat - Intermediate 2 sets 10 reps (intermediate)[/li] [li]Deadlift (heavy)[/li] [li]Romanian Deadlift (intermediate)
[/li][/ul]
I'm keeping a log of my progress, and it's amazing! I'm surprising myself by lifting weights that would have scared me the first week that I started. I'm gaining confidence and really starting to enjoy the activity and the results. I can tell my grip strength is improving as well.
I found some really good training videos at [url=https://barbell-logic.com/content/]barbell-logic.com that give you detailed pointers on how to perform various lifts correctly so that you are safe and don't injure yourself. Another good one for a quick review is [url=https://exrx.net/Lists/Directory]ExRx.net.
At 57, I finally decided to get myself into better shape. Usually for me that means dieting. This time, I decided to try weight lifting to improve my fitness for riding and just for life in general.
Thankfully, my son is extremely well-educated in lifting and has started competing at the amateur level. He spent time teaching me how to do some of the lifts and created a program to get me started. For the last month, I've been doing a 1-hour workout three days a week as follows:
Monday - Push Exercises[ul] [li]Barbell Bench Press 4 sets 6 reps (heavy)[/li] [li]Dumbbell Shoulder Press 4 sets 8 reps (heavy)[/li] [li]Dumbbell Bench Press 3 sets 10 reps (intermediate)[/li] [li]Lateral Raises 3 sets 12 reps (light, optional)[/li] [li]Tricep Pushdown 2 sets 12 reps (light, optional)
[/li][/ul]
Tuesday - Pull Exercises[ul] [li]Barbell Row 4 sets 8 reps (heavy)[/li] [li]Dumbbell Row (knee on bench) 4 sets 10 reps (intermediate_[/li] [li]Lat Pulldown (chair) 3 sets 10 reps (intermediate)[/li] [li]Cable Row (chair) 3 sets 8 reps (intermediate)[/li] [li]Bicep Curl 2 sets 8 reps (light, optional)
[/li][/ul]
Friday - Leg Exercises[ul] [li]Squat 4 sets 6 reps (heavy)[/li] [li]Squat - Intermediate 2 sets 10 reps (intermediate)[/li] [li]Deadlift (heavy)[/li] [li]Romanian Deadlift (intermediate)
[/li][/ul]
I'm keeping a log of my progress, and it's amazing! I'm surprising myself by lifting weights that would have scared me the first week that I started. I'm gaining confidence and really starting to enjoy the activity and the results. I can tell my grip strength is improving as well.
I found some really good training videos at [url=https://barbell-logic.com/content/]barbell-logic.com that give you detailed pointers on how to perform various lifts correctly so that you are safe and don't injure yourself. Another good one for a quick review is [url=https://exrx.net/Lists/Directory]ExRx.net.