NOW THAT I HAVE YOUR ATTENTION! Email me now with your feedback. Share your physical fitness program with me. Or let me help YOU begin a program designed just for YOU. This is FREE! |
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Tom Rivers is a middle age man who has been running for about fifteen years. On August 26, 1988, before going out for his evening run, he asked himself, "I wonder how many days I can go without missing a day?" On August 26, 2001 he completed 12 years in his running streak and is well into his 14th year as of THIS date. Tom is 5'10" tall and weights about 148 pounds. Besides running he began a strict vitamin regimen about 5 years ago. A list of his daily vitamin and minerals intake is listed below on this page. In March of 1999 Tom began a schedule of exercises, both isometric and with free weights. He continues this daily schedule. A list of exercises is also printed on this page. Tom Rivers invites a discussion of his physical fitness regimen on the message board below. Please take the time to write your comments. If you leave your email address or web page address, Tom will personally answer each message. If you are a man over 40 who would like advice from Tom, or suggestions on how to begin or enhance your physical fitness program please email tom at tomj@aug.com. As a layman he will assess your needs and make suggestions based on his successful fitness program. Last year Tom joined a health and fitness club. However after about 4 months of attending and using their equipment he found that he could accomplish the same results at home and for much less! This is not to say that some guys don't NEED the club. However, DISCIPLINE is the key word. As in his running, the free weight and isometric exercises must be performed regularly. |
TOM'S VITAMIN REGIMEN Men's One A Day Multivitamin/Multimineral Supplement Vitamin E - 400 IU Vitamin C - 1000 mg Vitamin B-12 1000 mg Subliminal DHEA - 25 mg Ginkgo Biloba Complex Ginkgo Bikoba extract (leaf) 40 mg Ginkgo Biloba (leaf) 400 mg Herbal complex Blend 280 mg Siberian Ginseng (Eleuthero)(root) Bilberry Extract 4:1 (fruit) Tom takes all of the above twice daily except for the One A Day Multivitamin which he takes "once a day," and the DHEA whcih he takes once a day. He takes Echinacea 400mg as needed when he has a wound that needs to heal or cold, flu, infection, etc. |
TOM'S EXERCISE SCHEDULE All of these at least once a day....twice if possible Crunches 190 (2 sets) Crunches with legs lifted 190 (2 sets) Pushups between 2 chairs 90 (2 sets) Isometric hand pulls 90 Side dumbbell lifts (10 lbs each) 90 Front alternate dumbbell lifts (10 lbs each) 120 The following use barbell (40 lbs) Curls 27 (2 sets) Presses 42 (2 sets) Press behind head 42 (2 sets) Lifts palms down (lift from waist to shoulder) 65 Floor Pushups 55 (2 sets) |
NOW THAT I HAVE YOUR ATTENTION! Email me now with your feedback. Share your physical fitness program with me. Or let me help YOU begin a program designed just for YOU. This is FREE! |
TOM'S PHYSICAL FITNESS PAGE |
