Bob is a 65 year old retired school teacher who has weight trained for approximately nine years.  He describes his routine as fairly intense for his age bracket.  His primary goal in lifting weights is to tone and firm his muscles and to maintain a strong and healthy physique. 
 

Fitness Goals:

"Maintain my current level of fitness which at my age is not easy - possibly to be able to do this with less time spent."
 

Other Physical Activities or Sporting Disciplines: 

 Brisk walk of 3 miles every day.  Bob notes that he was a scuba instructor, an excellent swimmer but doesn't do much of it any more.  He used to run long distances including 5 marathons but finds running too hard on the knees now.  He was a sprinter as a teen. 
 

Nutrition:

 "I try to eat a low fat diet with a lot of vegetables cooked and raw and just love fruits.   I eat a lot of chicken and turkey, not as much fish as I should - not much red meat.   Breakfast consists of cold cereal with one percent milk, banana, no fat yogurt orange juice, coffee (black) and half a bagel.  Lunch:  half a sandwich, glass of V8 juice and a banana and some other fruit.  Supper:  meat (usually chicken) potatoes or rice or pasta, vegetables or a salad.  I have to have something sweet for dessert and enjoy herbal tea in the evening.  I often snack on red licorice or fruit."
 

Supplementation: 

 3  x  900 mg Glucosamine and Chondroitin Sulfate, 3  x  60 mg Ginkgo Biloba, 3  x  160 mg Saw Palmetto, 1 x 81 mg coated aspirin, 1 x  500 mg calcium, 1  x 400 IU Vitamin E, Every Second Day - 1  x 1000mg Vitamin C and 1  multivitamin (Kirkland Formula Forte  Senior)
 

Hobbies and Special Interests:

 Bob notes, "I was an avid scuba diver, becoming an instructor as a hobby.  I read a lot and play cards on the Internet.  Both my wife and I are avid gardeners."
 

Reason for Participating in the Study:

"I have been at a standstill for quite a while with my weight training program and maybe it will help me make some gains."
 

Weightlifting:

Bob trains one body part a day, i.e, legs one day, shoulders the other, back one day, chest the other and arms one day plus abs a couple of times a week.  His schedule involves three days on and a day off and two days on followed by a day off. 
 

Exercise

Day 1 Chest

Flat Bench Press

Inclined Bench Press

Declined Bench Press

Flys Incline or Flat

Machine Press

Day 2 Alternate Biceps and Triceps

Easy Bar Bicep & Lying Tricep, Extensions using Easy Curl Bar

Incline Dumbbell Curls alternating with

Tricep Pull Downs on Machine

Preacher Bench Easybar Curls alternating with

Close Grip Presses for Triceps

Machine Bicep Curl alternating with

Back Tricep Curls

Day 3 Back

Wide Grip Pulldowns Lat Machine

Narrow Grip Pulldowns Lat Machine

T Bar Machine in Gym

Back Machine in Gym

Day 4 Legs

Squat on Smith machine

Leg Presses

Machine Leg Extensions

Lunges on Smith Machine

Machine Leg Curls

Seated Calf Raises

Day 5 Shoulders

Military Press on Smith Machine

Front Dumbbell Raises

Lying down Cable Lateral

Seated Lateral Raises

Straight Arm Pulldowns on Lat Machine

Shrugs

Health and Fitness Background by Bob Klem: 

During my career as a school teacher I never went to a gym to pump iron.  I relied on swimming and then long distance running to keep in shape and I dabbled in the martial arts.  Five marathons were completed and the swimming lead to Scuba diving where I became an instructor.

When I retired and had more time on my hand I visited the Fitness Connection, liked what I saw and was given a beginner's program to follow.   This was about 10 years ago.  In the first few years gains were frequent and my program quickly advanced from the beginner stage to the  intermediate to advance level I find myself at now.  Of course at my age advances now   come much more slowly if at all.  My goal is maintain the level of fitness I have now for as long as possible and thus ensure a high quality of retired life.  Going to the gym to lift weights is now a habit like brushing my teeth.

I have been lucky and not experienced any major set-backs since I started lifting other than  an occasional pulled muscle or usual stiffness.  I don't run anymore but take a 3 mile brisk walk every morning.

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