“Train to keep what matters, not to chase what’s gone.“
That’s the lens I use to structure my strength and conditioning routine. I’m not training for the beach and I’m not trying to outlift my 25-year-old self. I’m training to keep the strength, mobility, and capacity that lets me live well for now and for twenty years from now.
With that guidepost in mind, this is my personal daily workout regimen. Each daily routine is something I can finish in about 45 minutes, never more than an hour. It’s built for my age, my conditioning level, and the current realities of my body. I mean, I’m older, but I’m not old, so I try to challenge myself with a bias toward injury prevention. These rotating simple exercises, if performed with consistency and discipline, yield a strong upper body and a decent cardiovascular base, despite a left knee plagued with osteoarthritis. Every movement is here for a reason: safe for my joints, worth the effort, and sustainable for the long haul. Try it yourself, you’ll be amazed at how quick you can get it done, and how quick you will see results!
Strength & Conditioning Rotation
**Perform Any 5 Exercises Per Session**Upper Body – Push (Chest / Shoulders / Triceps)
- Bench Press – 3×8 @ 225, 235, 245 lbs
- Military Barbell Press (standing, slow tempo) – 3×8 @ 95 lbs
- Curl → Twist into Overhead Press – 3×8 @ 25 lbs dumbbells
- Tricep Cable Pushdowns – 3×8 @ 60 lbs
- Skullcrushers EZ bar – 3×8 @ 60lbs
- Dumbell Overhead Press (seated, slow tempo) – 3×8 @ 50 lbs dumbells
- Farmer’s Carry (Hex Bar) – 3×5 laps, 135–165 lbs, rest 60–90 sec
- Pallof Press – 3×12/side, moderate weight
Upper Body – Pull (Back / Biceps / Shoulder Health)
- Pull-Ups – 3×10 @ bodyweight, sets at beginning, middle, and end of workout
- Seated Cable Row – 3×8 @ 120 lbs
- Lat Pulldown – 3×8 @ 120 lbs
- EZ Curl Bar – 3×8 @ 75 lbs
- Face Pulls – 3×12–15, light/moderate weight, elbows high
- Cable Reverse Flies – 3×8 @ 110 lbs
- Dips – 3×10 BW
- Suitcase Carry (Dumbbell) – 3×5 laps per side, 70–90 lbs
- Hanging Knee Raises – 3×12–15 controlled reps
Lower Body – Legs / Posterior Chain / Core
- Hex Bar Deadlift – 3×8 @ 135 to 185 lbs (protect the knees and lowerback!)
- Platform Step-Up – 3×10 for each leg
- Shallow Goblet Squat – 3×8–10, 45–60° knee bend
- Calf Raises/Negatives – 3×10 each ankle
- Hex Bar Romanian Dead Lift – 3×8 up to body weight
- Glute Bridge or Hip Thrust – 3×10–12, 2-sec hold at top
- Cable Pull Throughs – 3×8, 4 sec hold at top
- Rack Carry (Dumbbell) – 3×4–5 laps, 35–45 lbs per hand
- Plate Carry Finisher (rotate weekly: farmer’s, bear hug, overhead) – 3×4–5 laps
Conditioning & Recovery
- Walking: 30–60 min on non-strength days, mix of flat and light hills.
- Cycling: 45–90 min on non-strength days, using e-assist only for steep climbs or knee protection.
- Active Recovery: Light stretching, hip mobility, and posture drills as needed.
Rotation:
- Cycle through Push → Pull → Legs, inserting walking/cycling between or after lifting days as energy allows.
- Keep sessions ~45 minutes.
- Maintain slow, controlled form — no ego lifting.
- Travel days are active recovery only.