I decided to share the routine I put together for a member of the forum.
It's a shared document. I want also to link videos with the correct execution technique for each exercise I propose. From time to time you may happen to see something written in Italian, it's because sometimes I just need to take a quick note or to write down a reminder.
It's very similar to the routine I am following.
That a beautiful document and very well written. Im still working my way through it but THANK YOU VERY MUCH!!!
You are welcome! 😊
I used to work out quite a bit but got out of it in my early 40’s when i needed it most with my sit down network analyst job. My wife has got me back into it recently (last few months. We work out side in our culdesac with a neighbor every day for a half hour. They do sprint eights while i am focusing on glutes and core and most days and mixing up band work utilizing my car as anchor points. I am gearing up for heavier lifting on my stagnant Nautalist NS700 and heavier dumbells. I am also going to start hitting my heavy bag again soon. I am not a couch potato and for the last 15 years until recently have been maintaining a family 100 acre fallow farm 90 acres of large hardwoods forest which i basically do lumberjack work. I got to weak on 1 year of ADT and got tired of pulling ticks off me and worrying about catching Lymes again. Not a pleasant experience. So my life is now suburbs and puppyhood with a large garden. If i can stay on BAT i can see myself getting back into exploring the Maine/NH woods again with my camera and ATV and my full grown pitty.
always respect a nautilus machine!!! Work out bro! And let Nina take care of your aerobics! I have three dogs: Jacky, Luigi and Mario, and the latter is 9 months old…quite challenging young guy. I will not write how many cats we have because you would think that darolutamide passed the blood-brain-sanity barrier in my head!! 😂😂 well, it’s nice to live in the countryside!
Max this is fantastic! I skimmed through guide to exercise for men with metastatic prostate cancer, just for about 5 minutes now, and have saved it. I noticed a bunch of things that took me quite a while to learn and there they are in your document! Plus lots more.
For some reasons I stopped exercise about 4 months ago and I need to get back to it and here's my guide!
Interestingly if one goes looking for guides, one is overwhelmed and everybody has a little bit different of an idea and some ideas are just stupid are not practical or with the wrong emphasis etc. But from this forum and from someone I have grown to trust this document strikes a fantastic balance. A a lot of work too! Very much appreciated!
The underlying idea is….move!! 😀😀
Good info Max, thank you.
I'll share a HIIT routine I've learned since I've been training with a former professional boxer.
20 min warmup: start with 10 min straight jumping rope, then 10yd sprints x10, 20yd bear crawl x4, 10yd bunny hop x4, series of five pushup variations-- 100 reps total, series of five down/up variations - 100 total.
30 min boxing: 2 mins shadow box, then sparring with series of 2-4 punch combos, leading up to 5-punch combos, including jab, hook, uppercut, right/left cross, then machine gun combos (5x10, 2x25, 1x50), finish with 3 minutes heavy bag.
10 min core: various combos of mat drills, mountain climber, etc, finish with leg extension hold with 10lb weight on feet for 1 min.
I may have missed it but I'll ask. Do you suggest a workout every day? Every other day?
Remember, Only on days that end in Y.
Good Luck, Good Health and Good Humor.
j-o-h-n
I actually work out double on days I order double scoops. Usually on those same days that end in Y.
J-o-h-n,
You appreciate a good smile .
Did you hear about the alcoholic who was so drunk from Scotch Whiskey - When he was cremated - It took the fire department two days to put out the fire ?
Have a great day .
Hi! Heavy workouts never two days in a row even if on different muscle groups. Nowadays I make an exception for my legs because it really takes some effort to feel them “worked out”. I do some standard work, mainly squats on day 1 and on day 2 I move more toward lactic acid, using time under tension with slow squats with a weighted vest and hiit with rowing machine followed by lungs. In total I make sure do do 5-6 days per week following my program, and two free days for active recovery. This week I am mad like hell because I hurt my back squatting so it will be one or two weeks of light workouts!
You need to take your own advice and listen to your body. Over the years I have had to stop dead lifts and squats because they were to hard on my back and knees. At almost 80 the last thing I needed was back and knee issues.
Yes, no more 250 lbs squats…apart from cancer, I am not a kid anymore. But it’s not that, the truth is I kept going the following days because one I started mo ing the pain disappeared….then came back the next morning, worse…
I've been following Max's doc for a few months and it's been great in improving my fitness and my mood. Thank you so much for this!🙏
Max, thank for the valuable information. My dad always said if you say you" know it all " you give up the right to learn anything new. I'm 82 ,love working out but still like workout advice. I printed it out and plan it as a study guide. JJ
great post Max
I have been using the Body by Science workout recommended by Mateo Beach.
I am definitely getting stronger measured by the increase of weight I can now move. It’s all done on machines. The essence of it is to take your muscles to failure and then try to hold it for 10 seconds and repeat only once per week.
They claim it takes about 12 days to break a muscle down and rebuild it. I do it every seven days to keep it simple.
Thanks Max!
Fantastic work! Thanks! I am a believer and doer of both cardio and weights. In the beginning part on your "why" I humble would suggest adding the mental aspects of exercise. To me it is a great deal of the meaning and effect of exercise that it makes me feel healthy, strong, active, alert and on top of things. And there are scientific evidence also on that. Again, thanks for your ongoing input!
A really excellent work you've produced here! I'm hoping that reading it will help me. Do I actually have to do all this work? Is reading it enough?
If you read it while running yes!
Wow! What a fabulous and well written document. Thank you for sharing it. I will be incorporating many of these elements into my routine.
Great input! That should really help a novice get started. Thanks for sharing. I forwarded it onto a friend who is a couch potato with prostate cancer. Maybe it will motivate him but not holding my breath.
Thanks for posting this. The wide variety of responses reminds us how popular the topic is, and that there are literally an infinite number of approaches.
As I always like to say, the best program is the one you’ll do consistently 😀
Love the warmup instruction to do body weight squats with (essentially)your butt touching the floor. Many will say their knees are ‘bad’ and won’t allow it. In actuality, the majority of them could eliminate their knee pain by doing (or working up to doing) deep squats regularly.
Lest I get attacked by the bad knee people, I’ll add the same disclaimer as you: not medical advice!
Thank you Max!
Thanks, Max. I like how it's written-- a style that works for me.
timely - just last night in the gym while doing work I thought about this.
Even though our test is down, with a calorie surplus we should still be able to build muscle?
I feel pretty much the same with weights as before diagnosis, but the body sure doesnt respond same.
I honestly don't know. I have lost. For the first 3 months within ADT I did 3-4 reps with 130Kg (around 287 lbs says my phone!), now my max is 3-4 reps with 90Kg, but I must say it has been stable for many months now. It's basically the only measure of my remaining strength I am sure of because I am too lazy to unload the barbell 
You could help your recovery with creatine, don't put too much faith into it in terms of muscular mass, it tends to make you look bigger but does not stronger because it retains water, but it should speed up recovery. I do not take it at the moment as I am waiting for a study to be completed (should be in few months), it's about a possible creatine and bone metastasis interaction.
yeah fair point. I know another member mentioned SARMS to me once before too - I did research at the time but don't really recall what i found out.
I have found one study if I remember correctly it said they increase muscle mass but not strength (but not water either) but again, you can take them at your own risk because they selectively activate muscle AR receptors so that the little testosterone you still have, will go there and make muscles grow. But potential side effects and interactions with prostate cancer are being investigated still, there is also some clinical trial going on because if they limit themselves to muscles, they could actually be helpful!
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