Deadlift Workout Routine for May 4, 2015
I have alot to say about pushing forward to get fit even after 50 and a deadlift workout routine is definitely one of the ways to make it happen. As an overview, I included in my deadlift workout routine three exercises, deadlifts, squats and today believe it or not, running.
If you are a beginner like me, I suggest that you increase your weight gradually. Again, increase your weight gradually especially when you are over 50. Duh! Your body is not what it used to be, just look at your hair color assuming that you do not have any touch of gray, and that is if you have any hair. So, you can see that the proof of the pudding is on top of your head, that is without even looking at the rest of your body.
Now that we have that out of the way, meaning that you know that you cannot and should not attempt to exercise more than you are capable and that you must be satisfied with using light weights or no weights to start.
Here was today's deadlift workout routine:
Every deadlift workout I actually begin with squats. I feel that squats are a good warm up and gets me ready for a deadlift workout. My current preference is to do 5 sets of 5 squats beginning with the 45lb barbell and going up from there. Even though this post is about deadlifting, I want to mention that it is important to hold your breath through the bottom of the squat and during your deadlift workout when lifting up the weight.
I discovered this after I strained my back last week. I was doing squats with 135 pounds which is the most that I have ever squatted and on the 5th rep when I was attempting to stand back up I felt a strain in my back which ended up lasting for over a week. So today when I began my deadlift workout with squats, I was a bit cautious. I read during the week that when you do squats, you should hold your breath through the bottom till you are just about back in your starting position. The explanation is that if you breathe normally through the bottom as I used to do, when you are attempting to stand up, if you have no breath filling out your core, then you are putting more strain on your back. So, this was news to me and if you are familiar with this subject, please comment for the rest of us.
Today I did squats with much lighter weights, I was so grateful that I still could do them cause last week I thought maybe I was done!
‘s sDeadlift Workout Routine
Squats 5 sets of 5 repetitions using first barbell only, then 65 pounds, then 70lbs and last set was with 75lbs and everything felt pretty good.
1 set of 5 reps using 135lbs
1 set of 5 reps using 145lbs
and then the surprise of the day was walking and running 2 miles. What that means is that I began to walk and after 2 minutes of walking then I did 30 seconds of a jog on the treadmill. I am not the type that usually likes to jog or run but I felt so good today after this 2 mile walk/jog that I want to do it again later. By the end of the 30 minutes, I was walking for 2 minutes and then jogging for 2 minutes.
This is a simple deadlift workout routine , squat 5 sets of 5 repetitions, deadlift with 1 warmup set of 5 reps and then one work set of 5 reps and then walk, elliptical, swim or run 2 miles.
Let me know how it works out for you.
The goal here is to get as fit as possible in body and mind one day at a time. We have 27 days left in May, let's see how much fitter we can become this month.
One more suggestion I have for the last 27 days of this month, substitute your usual bread, pasta, potatoes and rice with vegetables and drink alot more water than usual.
So if your day usually looks like:
Egg sandwich for breakfast
Tuna sandwich for lunch
Hamburger for dinner
with snicker, pizza or even a protein bar as snack, flip the script around and let it look like the following:
Vegetables with eggs in the morning, so sautee a head of broccoli, onion, garlic and mushroom with one whole egg and 3 whites.
Tuna fish salad on a bed of spinach
Meat or chicken with more vegetables like asparagus.
Eat as many vegetables and drink as much water as you can for the rest of may, lets see if we can get fit for the beach by June!