Weightlifting for a 70 yr-old

Because of severe arthritis in both knees, my orthopedist(s) told me no squats, no lunges, that I should only bike ride or swim to strengthen my quads. I also have a "beat-up" tendon in my right shoulder (orthopedist's diagnosis), so I was told no exercise raising hand above shoulder. Given these limitations, I've come up with the routine I describe below which I do 3X week. One of my friends insists that to avoid injury I ought to lift lighter and do more reps. I disagree and think I should keep raising the weight as I am able. My goal is to retain as much strength and size as possible as I age while avoiding injury. What are your views regarding the viability of my routine and my friend's advice?

Dead lifts from mid shin 125/15X4sets (45 sec rest between sets)
Adductor (Life Fitness machine) 250/15
Abductor (Life Fitness machine) 240/15
One legged calf raise 50/15
Bent over dumbbell row 50/12X2
Dumbbell bench press 45/12, 65/12
Reverse flyes (Life Fitness machine) 85/10
Aided dips bodyweight (215 minus 60) 13 reps
Dumbbell shrugs 50 in each hand 15reps
Swiss ball crunches 20/15

Then I do a stretch for each body part, holding each stretch 30 seconds

Hey, Warrior.  Thanks for your message.  I like your plan.  It's the right one for what you are trying to do considering your physical limitations.  I might suggest a modification to your reps and weight ratio.  I like to mix up my routine with different loads: 4-6 reps (heavy weight) for muscle growth; 8-12 reps (moderate weight) for strength development; and 15-20 reps (light weights) for endurance training.  Your muscles will respond better if you change what you do during each training session.  It's also a more enjoyable workout.  I also stretch the muscle(s) I'm working on after each set, to keep them warm and fluid.

Old Navy

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

i would suggest the use of heavy weight (relative of course) and anything you can get away with that has a direct spinal load (aka barbell calf raises ect ect).  These will help a great deal with osteopenia and osteoporosis and help with bone density.  Also it would be a good idea to try and shoot for hypertrophy as you are in a current state of atrophy and muscle building is a priority.