Shaping Up and Staying in Shape After 60

This is a topic in which I engage daily but, in which, I have no real expertise. I like candy, doughnuts, cookies, and love ice cream -- so this is tough. Exercise is a pretty much a daily part of my life. With luck, this blog will be both a journal and reflection that will be fairly personal in the collection of what activities were involved in the daily exercise (maybe eating).

Basic Exercise Philosophy -- Exercise is a daily decision; it is not a habit!

May 29 -- continuing to use, as I have for about two years, the Bill Phillips Body for Life workout template. Tuesday was an upper body day.
5:15 a.m. -- opportunity for a great walk. A bird I had not heard recently returned and that was a great way to be welcomed to the morning. The walk is about four miles and I finish in about 15 minutes a mile for a regular daily walk. (Truth is the opportunity for a walk is there just about every morning -- I just don't always avail myself of the opportunity.)

5:15 p.m. -- took the opportunity to go to the Y for an upper body workout.
Chest workout == dumbbell press set of 12reps at 70 pounds
== four sets with 55 pounds 12, 10, 8, 10
== one set of 12 reps of a chest fly with 35lb dumbells
Shoulder Workout
shoulder front raise with 12 reps at 20lb dumbbell
Shoulder shrugs at barbell with four plates of 45 -- 12 reps
Shoulder front raise with 12 reps at 20lb dumbell
Shrugs with barbell of four plates 45 but only 10 reps
Shoulder lift with 25lb dumbells and 12 reps
Shrugs with barbell two plates of 45 -- 12 reps

Back workout -- machine
three sets of 12 reps at 140
one set of 12 reps at 155
one set of 12 reps at 170
Row-puller 10 reps at 250

Tricept workout
pull down set of 10 reps at 150
pull down set of 10 reps at 140
pull down set of 12 reps at 130
pull down set of 12 reps at 120
one set of bench head bangers of 12 reps at 70 lbs
Two sets of bench head bangers of 12 reps at 55 lbs

Bicept
one set of 12 reps with 45 on each side
one set of 10 reps with 50 on each side
one set of 12 reps with 45 on each side
seated curl - one set of 12 reps at 30lb dumbbells

Attended Toastmaster Meeting following the lifting

May 30
6:10 a.m. bike riding and the distance was approximately eight miles maybe nine

Eating -- strawberries, peaches, banana nut muffin and some jelleybeans by 2 p.m.