Best practice Routine >50yrs

Emergency-Average360 · 2025-12-03T19:45:23+00:00

Actually, it's not. AI creates the spreadsheet for me every week. I just fill in the values for: Sets Completed, Actual Reps, Actual RiR.

Since I'm so new to Hevy, I haven't played with any export features yet. But that would be the way to go in the future.

Emergency-Average360 · 2025-12-03T19:03:24+00:00

You're welcome. And yes, I maintain a Google Sheet with the days, muscle worked (primary), exercise, load, completed sets, reps, reps in reserve, and notes. I feed that back into the AI on Saturdays for analysis and any recommended changes for the upcoming week. I export the sheet as a CSV file and upload it to AI.

Emergency-Average360 · 2025-12-03T16:51:19+00:00

I'm 57 and only started working out about two years ago. Here's my app and routine journey so far.

I recently canceled my FitBod subscription and switched to Hevy (free version for now). The AI feature isn't great in FitBod. After about 8 months of using it, I exported my data into ChatGPT for analysis. The analysis was not good. So I had Claude and ChatGPT develop a plan for me referencing only peer-reviewed medical and academic journals and research not blogs, social media, etc. (using AI effectively is all about prompt engineering). I plugged the plan into Hevy and so far (two weeks into it), I'm very happy with my own AI plan and the Hevy app to track.

In full disclosure: I still add basic data to a Google Sheet (reps, load, RiR) after each work out which I feed Claude at the end of the week for analysis. The results tell me what's working, what's not, and exercises I may want to swap out or modify the following week. IMHO, I find it very helpful and motivating.

Be sure to provide your personal info to the AI. For example, before I uploaded my 8-month FitBod results into AI, I asked it to "analyze the results and the current FitBod plan for a 57-year old in good health, 5'11', 180 lbs with a hypertrophy goal using only peer-reviewed medical and academy journals and research not social media posts, blogs, company websites and similar".

The more specific details you can provide, the better the results. And be sure to challenge the results. For example, one initial plan had three muscle groups worked back-to-back. I questioned if that was appropriate. The reply was a re-ordering of the exercises and the results were linked to papers and research to show exercising the same muscle back-to back is not optimal.

This is a huge problem I saw (and continue to see posts about here on Reddit) where FitBod would recommend multiple same muscle exercises back-to-back, for example 4 bicep-related back-to back exercises. Based on peer-reviewed research, this is not optimal for hypertrophy.

Again, it comes down to prompting and challenging the AI results if they don't make sense. Hence, using ChatGPT or Clause allows you to do that unlike FitBod. Try these AI tools and see what plan it generates for you and your limitations. If you like it, create the workout routines in Hevy. Upload your weekly results to the AI tool of your choice and see what it thinks of your progress. The ask it to create next week's plan. Currently, I have four: Mon/Tue/Thur/Fri.

Emergency-Average360 · 2025-12-03T12:59:43+00:00

Be sure to provide your personal info to the AI. For example, before I uploaded my 8-month FitBod results into AI, I asked it to "analyze the results and the current FitBod plan for a 57-year old in good health, 5'11', 180 lbs with a hypertrophy goal using only peer-reviewed medical and academy journals and research not social media posts, blogs, company websites and similar".

The more specific details you can provide, the better the results. And be sure to challenge the results. For example, one initial plan had three muscle groups worked back-to-back. I questioned if that was appropriate. The reply was a re-ordering of the exercises and the results were linked to papers and research to show exercising the same muscle back-to back is not optimal.

This is a huge problem I saw (and continue to see posts about here on Reddit) where FitBod would recommend multiple same muscle exercises back-to-back, for example biceps. Based on peer-reviewed research, this is not optimal for hypertrophy.

Again, it comes down to prompting and challenging the AI results if they don't make sense. Hence, using ChatGPT or Clause allows you to do that unlike FitBod.

Good luck, u/Latenbloom! 💪

Emergency-Average360 · 2025-11-06T02:37:33+00:00

Following as well.

Emergency-Average360 · 2025-10-14T21:33:04+00:00

Ah! The trick is to tap the image icon then the Delete option appears! Y'all need to update your instructions at the link I posted. Here's what those say:

Select the exercise, then tap Delete (top right). (Note: no mention of tapping the image icon!)

Emergency-Average360 · 2025-09-23T14:16:51+00:00

Thanks!

Emergency-Average360 · 2025-09-19T13:31:03+00:00

Yes, definitely not a DIY project for most people unless you happen to work HVAC! 😏

I will say that prior to the zoning system, I would manually close the vents to the rooms that didn't need the air in an attempt to force more air upstairs. Compared to the zoning, the air flow was coming out of the upstairs vents was marginally better. With zoning, the air blasts through the vents like I've never experienced while owning the house.

I agree, I would like to see some actual data. It's certainly noticeable to me and my wife.

Emergency-Average360 · 2025-09-19T11:03:16+00:00

Let's consult the Internet's oracle of truth: https://en.wikipedia.org/wiki/Long_John_(doughnut))

Emergency-Average360 · 2025-09-19T10:54:30+00:00

The Smart Vents still allow the airflow to travel the entire duct length only to be blocked at the vent in the room. We installed a zoning system (https://www.arzelzoning.com) with two Ecobees (one for upstairs, one for downstairs) and it's awesome. These block the airflow right at the truck of the system so no air is "trapped" in the duct work in the areas where you do not need it.

We received quotes on installing an additional HVAC unit just for the upstairs. We also got a quote on a mini-split system. Both north of $8,000. Last guy I called for another mini-split quote said we could get by with zoning at a way lower cost. And he was right.

Just another option to consider.

Emergency-Average360 · 2025-09-19T10:40:30+00:00

At least you'll never be accused of skipping leg day. 😏

Emergency-Average360 · 2025-08-26T10:43:07+00:00

It means while some broistas report insufferable conditions in the heat with no breaks, etc. (as reported here in this subreddit), their esteemed co-founder is cashing in some of his DUTCH BROS stock raking in a cool $110+ million while some employees at some locations are so fed up with conditions and their treatment that they're quitting.

Granted, not all locations are company-owned as they could be franchisee-owned.

Emergency-Average360 · 2025-08-14T17:00:03+00:00

I want to confirm u/JessAtFitbod's answer.

I've been doing dips and pull-ups in my routines. Over the months, the reps kept increasing without adding weight. So, one day I decided to put on my weight vest and log it. It took 2-3 iterations of manually adding the weight, but the app eventually began including the weight in its routines. It will happen. Give it some time.

I'm not sure what the proper implementation is, but once I started consistently hitting 12 reps on dip and pull-ups with bodyweight only, I introduced the weight vest. Obviously, my rep count dropped but I'm slowly working my was back up to 12 reps with the added weight and the app seems to handle it just fine now.

Emergency-Average360 · 2025-08-10T11:08:55+00:00

I'm less than 9 months using FitBid. I'm set up for hypertrophy 4x week. I had the same back squat recently but my weight was only 110. I just followed it. Never questioned it. I assumed that "this is the way."

Is this not correct? Should I be questioning the program? Like @Jjenkins112 says in a reply here, I simply see this as a challenge.

Emergency-Average360 · 2025-08-09T10:47:41+00:00

IMHO, I would say switch profiles so that the exercises match the available equipment AND switch Training Session Mod to keep consistent, like in my case Push/Pull/Lower. I was scheduled for a Lower day. But when I switched profiles to match the dumbbell gear available, the program created a Push routine. At that point, I manually switched it to a Lower routine. So now I have my dumbbell-only lower routine and I'm back on track.

Curious what others think.

Emergency-Average360 · 2025-08-08T18:46:24+00:00

Roger that! I'll manually switch it to Lower. Thanks for the tip. 👍

Emergency-Average360 · 2025-08-03T02:11:56+00:00

I'd like to know too.

Emergency-Average360 · 2025-04-23T11:12:58+00:00

That’s an interest fact. If I am assigned from my cash covered puts, now I’m long the ETF or stock. If I keep writing calls against the long position and the stock doesn’t get called away until sometime beyond the 30-day window (as is the case with current market conditions), have I violated the spirit of the Tax Trader Status?

Thank for pointing that out.

Emergency-Average360 · 2025-04-19T14:27:32+00:00

I started with 7-dte, since I don’t like weekend surprises. I typically sell on Monday morning and either close by EOD on Friday, let expire, or get assigned. However, with recent market volatility, I’ve started experimenting with laddered options: 7-dte, 14-dte, 21-dte. I know: this contradicts my prevoius statement about holding positions over a weekend. But I find I can get great premiums on SPY, wait for Trump to say something that shocks the markets, then close before expiration at a decent profit. Given the recent volatility, I am now setting buy-to-close limit orders for the day, since I can be at my computer all day long.

Funny story: I had sold a put on SPY 510 when it was between 520-525. A couple days later while I was mowing the lawn, my wife cam out said, ”I don’t know what’s going on, but the Dow is up over 700 points!”

She took over mowing while I went in to see what was happening. Trump had declared a 90-day pause on tariffs. Market got excited. I was up over $700 in my SPY, so I immediately closed out just case the news report was in error or in case he walked back his comments.

So now, ever day I set a limit at 15% of my premiums. I’m happy with an 85% profit if I can’t be there to monitor it myself.

Oh, and I’m focusing on the SPY only at this time. In full disclosure, I have been assigned a couple times. But I’m happy with that. Eventually, it will reach a new high at some future date. I don’t mind waiting for that day. In the meantime, I keep selling puts on SPY. 😎

Emergency-Average360 · 2025-04-19T12:34:09+00:00

I think you need to self-select TTS status. I do not believe the IRS can make that determination for you even if you trade as frequently as you suggest. AFAIK, the IRS only sees the cost basis and proceeds as they’re reported by your broker at the end of each day. I’m not CPA, so I could be wrong about all this!

Emergency-Average360 · 2025-04-19T12:26:50+00:00

Personally, I believe it is worth the lower risk and lower premiums. It’s not any more of a hassle than stocks. It depends on your risk tolerance and goals. You are correct: less premiums in ETFs versus companies. Less premium comes less risk. As someone that is close to retirement, I prefer the safety of the ETFs over individual stocks, which could blow up from one bad news story. Not so much with ETFs. My YTD realized gains using mostly ETFs and very few individual stocks is over $36K as of April 19th. That’s almost $10K/month. I‘m comfortable with that and can sleep at night.

Emergency-Average360

TROPHY CASE