My Exercise

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Rucking

I started rucking ( walking with a weighted vest ) 3 days a week, starting with 26 lbs. and now I am wearing the full 35 lbs. Each session which consists of 4 laps around the block also includes 40 squats, 100 reverse sit-ups and climbing 130 steps in my house. I couldn't go up 1 flight of stairs which is 13 steps in 2022 without breathing heavily and now I can walk up and down 130 steps carrying a 35 lbs. vest.

If you are interested in starting a Rucking program I recommend the Gymnastics Power Weighted Vest as that is the vest I use and it can be be found on Amazon at the following link just below the Amazon logo.

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Gymnastics Power Weighted Vest

Weight Lifting

I use a pyramid system with heavy weights and controlled negatives. For example, my heavy bicep workout includes Preacher Curls, progressing from 115 lbs. to 145 lbs. with a focus on slow controlled movements.

Weightlifting Routine: I lift weights four days a week:

Day 1: Heavy Chest and Arms

Day 2: Heavy Back and Shoulders

Day 3: Light Chest and Arms

Day 4: Light Back and Shoulders

Bicep Flexes (50 reps)

Tricep Flexes (50 reps)

Close Hand Push-Ups (10 reps)

This high-intensity approach builds muscle and promotes fat loss.

Conclusion: I've maintained over 50 lbs. of weight loss for almost 2 years through a balanced regimen of diet, rucking and weight lifting. Even though I started this journey before retirement, these changes are achievable for anyone at any age.

I just purchased an abs stimulator ( NewPine Fitness Belt ) from Amazon which I will be using starting this week. While I Ruck, Weight Lift and do a lot of floor exercises ( Crunches, Planks, Reverse Sit-Ups etc. ) this is a product that I feel can help to improve the definition of my abs. If you would like to work on the definition of your abs this item can be found on Amazon at the following link just below the Amazon logo.

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Abs Stimulator

If you have any questions regarding my weight loss, healthy eating, weight lifting, rucking, mental attitude or anything else send me an email (Rick Doucette) at dourick@hotmail.com

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