I'm going to offer my own routine and daily activity here!
I am 52yrs old and proving everyday that age doesn't matter!
I have high blood pressure (controlled) and am a Type II.

No Excuses!!

I am currently on a 4-day/wk lifting routine + extra cardio now (cutting)...
Being I am a Type II and off my meds, my diet will be different than most but I'll offer that up as well.

Today Friday May 24th is "Day 4" - High Rep Lower Body
Here's the log from this AM:

Exercise Name1 RMLifting LogsEdit | Delete
Leg Extensions
Set 1 : 100x20
Set 2 : 100x20
Set 3 : 100x20
Set 4 : 100x20
Set 5 : 100x20
|
Seated Leg Curl
Set 1 : 70x20
Set 2 : 70x20
Set 3 : 55x20
Set 4 : 55x20
Set 5 : 55x20
|
Narrow Leg Press
Set 1 : 140x15
Set 2 : 140x15
Set 3 : 140x15
|
Dumbbell Rear Lunge
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x10
|
Bodyweight Standing Calf Raise (BW = 181)
Set 1 : 20 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Set 4 : 20 Laps/Reps
Set 5 : 20 Laps/Reps