Wow! Lion Queen, that’s a superb cardio session. 45 minutes plus even more when you got home as well.
Doesn’t it just feel great at the end of it, a nice hot shower and chill out time?
yes I didn’t know what I was missing these past few years being virtually cardio-free 
Well done there 
cheers mate, I haven’t been to the gym today but I have done half an hour broadway dancing with the wii fit, it was fun, I felt like a professional, watch out for me in the west end LOL
By the way, I did some leg work on my inner thighs yesterday and I can’t half tell that i used muscles I don’t normally use, I was walking like John Wayne LOL
Lol! Yes, it’s the adductor machine machine which really taxes my inner thighs. Hopefully I’ll be doing some leg work tomorrow, which would have been done today if not for some Christmas shopping!
Good man
Just watch those blue bits, Bob. Blue tits are very nice but blue bits…that can be quite painful 
…and a six-miler from you also Suzie. That looks like a bit of competition between you and Bob there. You’ll have to go for seven tomorrow
Yes, I love doing preacher curls, probably my favourite exercise
Sounds liki it was definitely worth the walk, Ruthio.
What’s up? No buses?
Bob and I were neck and neck today distance wise, though I am sure he would have left me in the dust - once again 
Still the day was warm, and tomorrow starts the big fitness competition that ends in late December. No more ice cream or the occasional glass of champagne for me 
. The next cork that pops anywhere near me will be on New Year’s Eve.
Monday 29/10/18: Legs; 45mins.
A day late with my weekly weights workout for the legs (yesterday was spent shopping and generally taking things easy, which was probably best as my legs were still a little restless from Friday’s cardio and the previous two hours on the upper body weights), but what a corker of a session it was today.
Making my way to firstly to the incline press to discover that it was broken, which was a blow as I had intended to go mega heavy on that but not to worry, I soon made up for it on the sled press instead.
(Pics included as info for others, although most of this equipment is self-explanetary. The people in the photos are not of myself by the way).
Sled press:
50x120 warm-up
20x150, 20x150, 20x150, 20x150, 20x150, 20x150
10x200, 10x200, 10x200, 10x200
50x100 high reps
*The trouble with the sled press is that the stack only goes up to 200kgs, when the incline press is virtually unlimited (my all-time best being 425kgs not so many years ago), but I made up for the lack of weight by doing many more sets instead – the multiple sets of 150 and 200 were ‘paused’ not dropped; i.e. I didn’t put the stack down but instead held the full weight in front of me for a few seconds until I carried on with the next set (if you get my drift?!).
Anyway, by the end of this lot my thighs were expanded to the point of looking like sandbags and felt very heavy and bulky as I walked to the next machine.
Seated ham curls:
20x50, 10x60, 10x60
6x70, 6x70, 5x80
25x35 high reps
*The hamstrings were already quite worked following the sled press but in the absence of the incline press (which is more suitable for the backs of the thighs than the sled), these reverse leg curls were adequate enough. Plus, I haven’t reached 80kgs on this machine for a while and that’s a boost to both ego and soul.
Leg extensions:
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRhmml3C_e6z-WrTTdhebKweb8bXVhB-500ERJcy8KDI0tWmfJD(that’s Ronaldo!)
20x50, 12x70, 8x35
6x100, 6x100, 6x100
15x100, 15x100 “bounce” sets
25x40 high reps
*Lots of work on here today as I am now convinced that my knee issues are caused not by exercise (on the contrary – it helps) but by twisting the foot as in crossing the legs below the knees: that causes a sharp pain and I now know that if I keep myself from angling my feet at awkward positions, my knees do in fact have no niggles.
So with digressing aside, I managed satisfactorily to lift the whole stack on this exercise too with no problems – although I didn’t do too many sets as my inner quads were still complaining from the amount of sled work.
The ‘bounce’ sets mentioned above were done by extending the legs as normal but then doing a number of 6-inch extended reps at the top of the movement without returning the lift to its original position to strengthen and isolate the muscles above the knees more.
Adductor:
25x60, 25x60
Abductor:
15x60, 15x60
https://www.askthetrainer.com/image-files/inner-outer-thighs.jpg(or “good girls and bad girls”)
Ab crunch:
50x30 (feet in front on foot bar)
50x30 (feet on floor)
*Different positions on this ensure the higher and lower abs are worked equally.
Looked at the clock and it was a couple of minutes shy of 45 minutes, so I returned for quick knockout blast on the sled once more, the glutton for punishment that I tend to be lol.
Sled press (finale):
100x80 high reps
*With the legs now begging for mercy, I crawled away to the shower.
There’s no getting away from still wanting to test my strength in the gym. I can’t help it, it’s the way I’ve always trained and even age won’t let me take a breather on the bodybuilding which is inbuilt inside me. But although I keep telling myself (and you folks) about me easing off a little on the heavy stuff, I’m fine with it because it’s good to keep the body strong as we get older as it helps to stave off weakness in the joints and bones.
The main thing for me is to remember to be careful with potential injuries which may happen if I don’t execute the apparatus properly…I do get a bit gung ho at times throwing caution to the wind!
But having said that, I do a good mix of cardio, light weights and heavier work which I’m feeling is about right for me as I travel headlong into my sub-Autumn years!:shock:
Thanks for reading 
How much fun that you are doing the Wii Fit, LQ! My daughter has one here at the house that she enjoys. I haven’t heard of the dancing though; I would expect that working on the steps would distract you from the workout. Have you tried it before/
Floydy, thank you for taking the time to educate the forum on some of the machines you work with. As it happens, you hit the ones that I never miss when going to the gym. They are all good regardless of height and fitness level.
With a cerulean blue sky above, a dozen laughing gulls squawked off their version of the firing gun so I start my way east into the rising sun. Cool and desert dry, it was so clear the paint schemes on the cargo and cruise ships that skimming the the horizon were in perfect focus. Happily letting my mind wander, three miles into the run, I thought about the phrase “The coast is clear,” and how applicable it was today. Aside from one man surf fishing and couple basking in the sun, there was no one anywhere. The halfway point came easy enough and the wind was at my back. It was about then that the devil in my head started reminding me that my lungs were struggling and my legs were starting to feel sluggish. My place looked a million miles away, but with a the competition starting today, I looked at my shadow (not so good) and gave it all I had.
5 miles!
Nothing wrong with five miles, Suzie and that couple ‘basking in the sun’ has me feeling jealous as I think about scraping the ice off my car tomorrow morning after work 
But reading about your adventures certainly puts me in a more relaxed mood as I begin my shift; those warm visions of idyllic scenes from your beautiful part of the world.
What does the big fitness competition entail? Plenty of running I expect? 
I’m pleased you are enjoying me posting my workouts by the way. They take me a lot of time to prepare and if people are liking the extra training information and illustated technique photos, then I’m quite happy to continue posting them. besides, apart from this thread and a quick “hello” in the mornings, that’s the sum total of my appearances on the forum for the foreseeable future.
Take care all.
45 minutes Zumba tonight, then the class I did 10 minutes working down from 10 incline each minute, then I did 10 minutes on the bike. 30 x 30 Sled press then I went for a 20 minute swim, I did 20 lengths in that time, I seem to be getting abit faster at swimming now.
omg Floydy, your stats though for sled press made me pull a shocked face :shock: When I do the sled press I can only do 30 x 30 wowee. I tried 40 and I couldn’t push it lol.
SM, I was a dancer when I was a kid so I’m quite co-ordinated and pick up steps easily. The Broadway dance game is quite fun but the graphics are a crock of you know what LOL. I’d like to invest in a Xbox one day when I have the money which will probably be never lol. Guess I’ll stick to the gym.
Lion Queen, that is some workout! 
Although you are sitting there aghast at my sled pressing, I couldn’t do a Zumba class to save my life. And I’m crap at swimming too, so along with reading about Surfermom’s and OGF’s running outings I look at your own particular brand of exercise with awestruck wonderment 
You’re doing great with the gym work. Everyone has their peaks and your work on the sled is pretty good. I am a rather different build and sex to you to be perfectly honest :cool2:
Five miles is good Surfermom…
It’s my prefered mileage these days and should leave me enough energy to bluff my way through the day…
Awesome workload Lion Queen, and so varied. I’m impressed…:shock:
Just a few words that describe this mornings five mile run:-
Cold, dry, overcast, wobbly, lethargic, submissive, fast time…Surprise…
Aha, Lion Queen! That background explains your coordination…and also why you enjoy Zumba. My former college roommate has been doing Zumba for thirty plus year and still love it.
OGF, five miles isn’t anything spectacular, bit I have discovered that it is my sweet spot; I can run that distance six days a week and not feel exhausted, overly sore, or joint-affected. Besides, it keeps me on that annual (for now) annual goal.
I have to add that keeping an eye on your pace is not a bad idea. I was reading yet another article about the benefits of maintaining reasonable speed as we age. I’ve been almost afraid to look, of late, but the watch is in the charger so…
Besides my five today, I did my daily round of step with weights, and am looking at my yoga mat across the room beckoning me to get busy with some abdominal work. So, on that one…
Nothing much to report from my end so far this week, well after Monday’s legs session that is. I’m having another week of drifting and dabbling.
The onset of the winter months always tends to make me more lethargic than usual and my best training sessions are always at the weekend when work isn’t on the agenda.
However, today I will be making an effort to do “something” at the gym, even if it’s just a few ‘warm-up’ sets to blow the cobwebs away.
Tell me about it Floydy, I’m fed up of the cold weather already. Tenerife is looking good for February… I’m sure you’ll catch up with your training soon and after a good workout everything starts to look good…
I’ve done some good stuff in the past off a week full of five milers Surfermom, we seem to forget that five miles would be a long way to somebody who doesn’t run, we tend to be a little bit complacent with distance.
These days I tend to be erring on the side of shorter runs but more of them, although I can’t get out of the habit of doing a long’ish Sunday run to keep up the stamina. So looking at my mileage for October, and it comes out at 92.8miles, which isn’t too bad considering it was made up of mainly five milers.
I also agree with you about five being a comfortable distance, and provided you don’t go at it ‘Eyeballs Out’ it leaves you with enough energy to get through the rest of the day. I also have to be mindful of my two Heart Attacks, and think about Mrs Fox and the rest of my family if I turn up me toes by running too fast or too far.
Without getting too morbid or despondent, at sixty eight my best runs are behind me now, I’ve done some good stuff, and even surprise myself when I look back at my record over the years, but I lack some of the drive I had when I was a young spunk putting some good runners behind me and posting some fast times…
I’ve never stretched or worked out in the gym, and I’m too long in the tooth to start now, but I enjoy reading about you fifty somethings putting in the graft now, and I’ll be interested to see if you’re still ‘doing it’ at sixty odd…
Which brings me seamlessly into this mornings five mile run.
A good deal warmer than of late, but very damp with the odd spot of light rain. And although it was a steady enjoyable run, I did kick up some dust and produce a decent time…
OGF, we compete with our present selves, not the ones that don’t even exist anymore. I remind myself of that when I look in the mirror . On a side note, it is a kindness of nature that our near vision fades after fifty 
.
While my near vision is shot, it was with still decent far vision that that storm force winds carried me down the beach for 2.5 miles and then acted as a wall on the way back. I am fairly confident that I looked like one of those cartoon characters that is running in place just before speeding off…only I never got up to any respectable speed.
The bad news is that my pace on the way back was the worst of the year. The good news? I think I qualified for the Olympics when I flew like a kite during the first half. Does it count if my feet never hit the ground?
Well done on your efforts yesterday, Bob and Suzie - and anyone who managed to make that all important move outdoors.
Me, I’m finding it a stuggle to get motivated at the moment which is something that happens to me for a period at the onset of each winter. I know that after a fewe days I’ll be back into it, but right now I’m feeling as sorry for myself as an old flogged horse left out in a field all day and night. It’s depressing.
What I must cease doing is promising to myself - and to you folks on here - that I’ll be training “the next day” etc.
Anyway, it’s almost the weekdn for me…watch this space!
The moon was just a silver slither trying to scamper across a clear blue Southern sky before the sun appeared and outshone it’s fading outline.
I too was caught by the sun, scampering… along the bone dry and hard baked path alongside a field of…Well it looked like tall grass!..
Frost crunched underfoot in the sheltered grassy corners of the field, as I once again joined the road and jogged down a sleepy little cul-de-sac.
I passed the time of day with a startled dog walker as he came lumbering out on a small path in the wood that joined the main path. I had soon put several yards between us, as I skipped over the carpet of dried leaves…
The bright sunlight exploded in my face as I left the wood and onto the cycle track, I was temporarily blinded and stumbled awkwardly until I reached the shadow of an adjacent house. It’s a good job I was on smooth tarmac and avoided having to practice my falling routine…Sometimes gravity can be a bitch!..
I was soon on the lane and my last mile and a half, such a fine sunny morning had brought out quite a few dog walkers, I scampered past them with a cheery good morning. I’m getting to know most of them, and the ones to give a wide birth to, most dogs are just excited to see me, just like Mrs Fox will be when I safely return home, but I doubt she will lick my face and bark uncontrollably at my arrival…One never knows though…
On failing legs, gasping lungs and an empty stomach, I staggered onto the drive and stopped the watch…After all my harping on in the last post about sensible pace adjustment and diminishing drive, I was surprised to see a years best time for this ‘well run’ route. A cool 23 seconds faster than my previous best time set in early September…
And this, following yesterday’s run, something I’ve avoided all my life…Running on two consecutive days…:surprised:
Bob - That was a fantastic run, and following one yesterday too! Amazing work, bud Just watch you don’t overdo things
Friday 2/11/18: Upper body catch-up; 1hr. 25mins.
Better late than never following my shameful attendance at the gym this week, today saw me combining both my early and mid-week sessions into one which goes some way to catch up with the training I’ve missed. Obviously my weekend strength session may have to be cancelled this week as tomorrow I’ll be doing my cardio session, but I may move my Sunday ‘legs’ workout forward to precede the cardio making a space for a heavier upper body workout on Sunday – but nothing is set in stone as I know what happens when I make promises…something happens and all my planning falls apart.
Back to today and I was a little rusty due to the absence of upper body work this week but when I got into it, this “2-in-1” session wasn’t too bad an effort after all.
DB bench press:
8x26, 8x28, 8x30
Lat pulldown, wide grip:
12x35, 12x40, 12x45
Lat pulldown, hammer bar:
8x50, 8x60, 6x70
Smith shoulder press:
6x35, 6x40, 6x45
*This isn’t too good for the neck so I’ll be dropping the weight slightly in future but upping the number of reps.
Smith flat bench press:
6x60, 2x80
15x40 high reps
*A pretty despicable performance on this benching today, I just had no power from my shoulders which were feeling tired for some reason. I’ll be working more on the standard shoulder press and dumbbell presses to build some harder muscle back in this area.
Incline chest press:
6x60, 6x70, 4x80
Seated row:
12x47, 12x53, 12x59
E-Z curl, standing:
10x28, 10x28, 10x33
Tricep extensions:
12x40, 12x50, 12x60
Bicep stack curls:
15x15, 15x15, 15x15
Tricep pushdowns, w/backrest:
10x30, 10x35, 6x40
Fly delt dec:
15x80, 15x95, 10x110
50x50 high reps
50x50 high reps (bicep setting)
*Very heavy weights on this, just for the hell of it and to see how strong my delts were (the small muscles just below the shoulders). I even surprised myself with this, although the additional high reps nearly killed me!
Seated arm curl machine, both arms:
25x25, 25x20, 25x15 high reps
*very light weights but when you’re doing multiples of 25 over three sets they tax the biceps in a very strenuous way. Hard work but they didn’t let me down and looked pretty pumped up afterwards!
Ab crunch:
25x30 (front), 25x30 (floor)
Tomorrow then, some leg work. As I mentioned earlier, I’d like to do a full leg workout followed by my usual 45 minute cardio session, but we’ll see what happens.
Thanks for reading:cool:
My daily (frequently) exercise
It burns a lot of calories lifting several cups of coffee a day and taking a nice walk