htxag09 said:

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I'd like some input on my workout schedule. Disclaimer, I've been running for 10 years or so now, never really lifted through that time. Started lifting consistently in September of 2025. I've really enjoyed seeing my progress w/ strength training, but running is still my priority. Granted I just ran my "A" race of the season so am kind of in an off season.

I run 6 days a week & do a full body workout 3 days a week, roughly 50 minutes each workout.

Monday:
Squat: 3 x 8 reps
Bench Press: 3 x 6-8
Barbell Romanian Deadlift: 3 x 8
Barbell Bent Over Row: 3 x 6-8
Kettlebell Bulgarian split squat: 3 x 8 (per side)
Triceps push down: 3 x 8
Face Pull: 3 x 8
Hanging knee raises: 3 x to failure

Wednesday:
Neutral grip pull ups: 3 x to failure
Barbell overhead press: 3 x 8
barbell/kettlebell hip thrust: 3 x 8
Barbell reverse lunge: 3 x 6 (per side/alternating)
kettlebell romanian deadlift: 3 x 6
Barbell bicep curl: 3 x 6-8
Cable/dumbell lateral raises: 3 x 8
Banded pallof press: 3 x 12-15

Friday:
Barbell deadlift: 3 x 6
Incline bench press: 3 x 6-8
wide grip lat pulldown: 3 x 8
leg press: 3 x 8
goblet squats: 3 x 8
dumbell/ez bar skull crusher: 3 x 8
standing cable row: 3 x 6 (per side)
standing cable wood chop: 3 x 10 (per side)

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Today's winner for the General Board Burrito Lottery is:

Tex117

Tex117 said:

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How old are you? If you are running (don't know how far) 6 days a week and lifting 3 days a week…. That's just an effing lot for your body. And you may not be recovering.

Also, how strong are you? That workout (generally pretty solid actually) would take my old azz quite a bit longer than 50 minutes. You pushing hard enough? Eating enough?

But hey, if you are making progress and seeing some gains, keep on rockin!

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htxag09 said:

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Tex117 said:

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How old are you? If you are running (don't know how far) 6 days a week and lifting 3 days a week…. That's just an effing lot for your body. And you may not be recovering.

Also, how strong are you? That workout (generally pretty solid actually) would take my old azz quite a bit longer than 50 minutes. You pushing hard enough? Eating enough?

But hey, if you are making progress and seeing some gains, keep on rockin!

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I'm 38.

Running about 3.5-4 hours a week. 3 or 4 of those runs are easy zone 2 runs, though. For example, this morning was 35 minutes and max HR was 125. I intentionally do my strength training on the same days as interval/tempo runs so my rest days are as light as possible.

I wouldn't say I'm the strongest...but getting stronger. Bench started around 135 in September, now doing 3 sets of 175. Squat are similar numbers. I'm usually taking 1-2 minutes between sets, depending on the workout.

As part of this, I've also been looking at overall health. I'm down about 34 pounds since July/August: 207 - 173. So have obviously been in a calorie deficit. But I'm pretty much where I'd like to be and have started to see those numbers plateau. I track all my macros and calories. Baseline goal for a day is 1750 calories, adjust based on the day (yesterday I did a 6.5 mile interval run and did strength training, I ate 2100 calories).

For the previous poster, never really realized the 2x a week RL....and don't know why. Will make some of your adjustments, I had been reading about farmers carries recently and wanted to incorporate those...just forgot about it.

I honestly never considered that I'm doing too much. I see and hear all the talk about 5-6 strength days, push/pull, leg day, etc., etc. so honestly thought I was on the light side. But good perspective and will definitely make listening to my body a priority.

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Quote:

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Once that happens, the question you will have to ask yourself is what your priorities and goals are, because that will inform your workouts going forward. If you're happy with your strength and using it to supplement a healthy lifestyle and your running, then you can keep doing what you're doing and just rotate exercises in and out as you see fit.

If you are looking to add muscle or increase your strength gains, at some point you'll have to structure the workouts differently.

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Today's winner for the General Board Burrito Lottery is:

Tex117

jtraggie99 said:

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Slow and steady progress. Hit 182.5 kg (402 lbs) this week on deadlift. First time breaking 400 in a lot of years. Not bad for 49. Also hit 175 kg (386 lbs) squat and 115 kg (253 lb) paused bench. At 6'1" and weight fluctuating between 190 - 195, I know I'm going to need to eat more and gain some weight to continue going up, but just moving slowly. Don't want to put on a lot of bad weight at my age.

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Today's winner for the General Board Burrito Lottery is:

Tex117

bigtruckguy3500 said:

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Impressive. Gives me hope. I cut back on trying to push heavier weights to avoid injury, but I think if I can be disciplined enough to not lift too much because I feel good that day, and just stick to slow progression I might still be able to continue to go up.

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jtraggie99 said:

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bigtruckguy3500 said:

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Impressive. Gives me hope. I cut back on trying to push heavier weights to avoid injury, but I think if I can be disciplined enough to not lift too much because I feel good that day, and just stick to slow progression I might still be able to continue to go up.

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I think it's just like anything else. Just have to listen to your body. I spend a lot of time building up to heavy singles. But even then, I don't every really truly go to failure on squats or deadlift. I have a pretty good feel for when enough is enough and when to back off.

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bigtruckguy3500 said:

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jtraggie99 said:

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bigtruckguy3500 said:

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Impressive. Gives me hope. I cut back on trying to push heavier weights to avoid injury, but I think if I can be disciplined enough to not lift too much because I feel good that day, and just stick to slow progression I might still be able to continue to go up.

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I think it's just like anything else. Just have to listen to your body. I spend a lot of time building up to heavy singles. But even then, I don't every really truly go to failure on squats or deadlift. I have a pretty good feel for when enough is enough and when to back off.

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Yeah, my problem has been that I listen to my body. But my body lies to me! I will feel great one day, and feel like I can through on a bunch more weight, or do a lot of more reps. I'll add maybe 50% of what I feel I can do, and then I pay for it.

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CC09LawAg said:

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bigtruckguy3500 said:

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jtraggie99 said:

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bigtruckguy3500 said:

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Impressive. Gives me hope. I cut back on trying to push heavier weights to avoid injury, but I think if I can be disciplined enough to not lift too much because I feel good that day, and just stick to slow progression I might still be able to continue to go up.

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I think it's just like anything else. Just have to listen to your body. I spend a lot of time building up to heavy singles. But even then, I don't every really truly go to failure on squats or deadlift. I have a pretty good feel for when enough is enough and when to back off.

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Yeah, my problem has been that I listen to my body. But my body lies to me! I will feel great one day, and feel like I can through on a bunch more weight, or do a lot of more reps. I'll add maybe 50% of what I feel I can do, and then I pay for it.

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What I notice a lot of times is that I feel bad, or tired and think I can't get my workout done so I'll skip or do it the next day. But on the days I'm like, "No, you have to do this even if you feel totally drained", I'm usually pleasantly surprised that I can get my workout done.

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Today's winner for the General Board Burrito Lottery is:

Tex117

CC09LawAg said:

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I think the hardest part about lifting when you're older is that hazy line between pushing yourself/discipline and listening to your body.

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ttha_aggie_09 said:

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Instead, live to fight another day.

The hard part is sifting out feel "off" and you're about to injure yourself vs just not wanting to push yourself. It's a much finer line the older I get…

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Today's winner for the General Board Burrito Lottery is:

Tex117