Thanks Floydy, you sound like you had a good session yourself…
I knew you would…
Nothing wrong with a good walk Richmond, it’s nice to look at nature in more detail than running allows…
…go easy on the coffee though…Urrgg…
Saturday 3/11/18: Arms extra (+ some legs!); 1hr. 10mins.
The scratchy routine I had for today all went to pot in the end as I realised half way through that I was too ambitious with my game plan mentioned briefly yesterday.
I started the day by going with Mrs. Floyd to a pleasant and picturesque town up the road from us named Beverley to take her car in for its service. While we were there we decided to have breakfast at the Wetherspoons hotel in the town, which was rather nice and filling, then went around the market and shops. Of course I had decided to partake in a large breakfast, two coffees and snacks on my return home and pottered around the house until it had all ‘settled’.
By three o’clock I felt ready enough to visit the gym but found myself struggling somewhat with my elaborate programme for today which I had written down as a three-part routine. That routine was to begin with a ‘top-up’ session just for the arms, which were mostly neglected yesterday in favour of chest, delt and shoulder work and which would more or less complete some of this weekend’s ‘strength’ session that I had missed out. That all went very well and some hard work was done, but then I went for a full legs session which became too much after a couple of exercises as I was feeling rather queasy:078:, so the rest of that routine is now put on hold and I’ll finish it tomorrow along with a full cardio routine. Jeez, the things we take on sometimes without thinking about the after-effects!
Here’s today’s session:
Arms
Arm curl, alt. (stack machine), warm-up:
15x25
Pinwheel curls, standing, alt.:
6x15, 6x15, 6x15 (no rest between sets)
Bicep curls, standing, alt.:
6x16, 6x16, 6x16 (no rest between sets)
Standing preacher curl, alt. (over bench):
7x20, 6x22
Barbell curl, seated:
10x35, 10x35
E-Z preacher curl, close-grip:
15x30.5, 15x30.5, 15x30.5, 15x30.5
10x40.5
25x18 high reps
*Biceps totally fried but nicely swollen by now, so gave them a rest.
Barbell forearm reverse curl:
12x15, 12x15
*I do very little forearm work as the muscles are worked during all other upper body routines, but decided on a couple of light lifts today.
Tricep extensions:
40x40 high reps
Fly delt dec (bicep ‘pull’ setting):
20x95
Legs (Part 1):
Incline press:
25x150
20x200
12x250, 12x250
25x150 high reps
Seated ham curls:
12x50, 10x60, 6x70, 4x80
25x35 high reps
Sled press:
25x120
Left it all there as I was cream crackered and couldn’t put any more effort in. It’s pointless training when you’re tired so tomorrow I’ll continue exactly where I have left this workout with the bulk of my sled pressing, extensions and the good girls/bad girls stuff. Plus…Cardio! 
Thanks for reading 
Sometimes things don’t always go to plan Floydy, but at least you tried…
I love Beverley Floydy, we usually go at Christmas when all the decorations are up, and last year I walked it from North Ferriby to Beverley, not in the winter though…
An almost perfect morning for running, overcast and mild, with a gentle breeze rustling the trees and hedgerows. It doesn’t seem to matter how tired the body is, if you feel good and pace it right, eight miles is just a cinch…Sunday? Bring it on…
Well done on your walk today Bob and great photos too from Beverley 
That’s a bit of hike!
With that inviting scenery, Richmond, I would walking every chance I got. Good for you!
I do love the internet for following along with everyone’s adventures. What a beautiful market town Floydy! Connecting the dots, I can see how you might have not been feeling tip-top going at it hard after a day of epicurean fun. Glad you are better.
Thanks to Google maps, I could generally see your route to Beverly, OGF. It looks like it was a spectacular day and the town cathedral must have been an inviting site as you drew near. 
I don’t know about you, but I am always sore after a long walk, having worked muscles differently than my running. In the same way that running affords one a different perspective compared to driving, the same can be said for walking when compared to running…
But it was running I did, fast and furiously yesterday combining a little work and pleasure. It was the end of the homecoming for the US Navy’s Blue Angels after a season of shows around the country. Several of our friends decided to take our boats out like a suburban armada and join the crowd for the show that is better seen by water than over the field.
With shoes and socks held above the water, I was dropped off at knee level to wade to shore where I ran the length of the beach and caught up with everyone who had moored just off the point six-ish miles away. Not wanting to miss any of the acrobatic feats, I ran like a cheetah (ok, more like an aged house cat) so I could once again, with shoes and socks overhead, wade to the boat where we picnicked and watch the team roar over our heads. It was great fun, and such a big deal to many that they camped along the shoreline, and climbed the dunes early in the day to watch the show.
I just can’t figure out why everyone wanted me to sit aft 
.
https://preview.ibb.co/nfxZyL/IMG-0920.jpg
https://preview.ibb.co/hfoJQ0/IMG-0922.jpg
https://preview.ibb.co/kAguyL/IMG-0935.jpg
https://preview.ibb.co/jmabCf/IMG-0946.jpg
https://preview.ibb.co/nrX1dL/IMG-0975.jpg
Five more miles but absolutely shot it down with a Mexican dinner afterwards that probably shot my cholesterol through the roof.
That’s ok. Man cannot live on asparagus alone .
Surfermom, and any other interested parties, before I continue, I’d like to point out that I completed a report on the Beverley walk I described in an earlier post, and posted it in ‘Bob’s Bits’ if you need some bedtime reading…
Well done on the five mile run Surfermom, but runners can usually eat what they like without too much bother…
Since my Heart Attack in 2004 I did loads of research on Cholesterol, its effects on the body, and its composition. Turns out that the Liver is responsible for the production of Cholesterol and what we eat has very little effect on its appearance in the blood, less than 10%…So the Mexican would have had little effect…
It’s strange that you should mention nutrition and diet this morning because after an unusually swift and enjoyable five mile run in the fog, I realised that my energy levels were rather high, and it could be down to what I ate last night…
There is a story attached to this theory that you and other keep fitters might find interesting which I will explain when time permits…
I lost a whole post so I threw my hands up in the air and went to bed last night. When it vaporized, I had the same feeling one gets when approaching the climax of a great story and the phone rings or a server comes up and asks if you need anything
The remarkable system that provides us the cholesterol all that our cells need to function, and even serves as a repair (as is the case with arterial plaque), is fascinating because it is provided in triplicate - liver, intestines, and diet. Unfortunately, I come from a family whose cholesterol manufacturing would make China jealous :roll:, so I am ever having to watch the 25% or so that I can control.
it was such a good day to get out there and run yesterday, and i have an excellent turtle and the hare story…but will have to share it later in the day.
Let’s just say that it involved a younger coach I know who teaches at the local high school - and I ended up unsure as to whether or not I should have hugged him or throttle him 
:hug:
Apologies for my absence in here this week but with no training to report I’ve been waiting until I actually had something interesting to post.
Before I get to a little speech, I must say Suzie, that your photographs of all those boats coming back into shore and the aircraft formation above are beautifully shot. They really do highlight a lovely part of the world and you are very fortunate to reside there.
Both of your mentions about cholesterol are interesting. I guess it’s the old adage of “a bit of everything but in moderation” and too much cholestrol isn’t too great the same as sugar, fat and salt. But we, as keep-fitters do have the advantage that we work off most of our misdemeanors unlike others who may simply plonk themselves in front of a TV all day long. Each to their own.
And talking of inactivity, on the gym side of things I have been slowing down at quite an alarming rate these past two weeks. I’m talking about during the working week, not at the weekends where I really do ‘go for it’ as you are aware.
Basically I have come to the stage where being extemely busy at work gives me more than enough exercise each night at the moment. We are in the process of expanding with the company with another building which is twice the size of the existing one (about as big as a football stadium) and we as the night shift are physically transferring stock around to all different areas of the building in time for the completion of the new one next year.
True, a lot of it is forklift work, but most of my job entails the stock control side of things and I manually handling large cases of workboots, gloves and all manner of tools and construction equipment, not to mention being on my feet all night walking upwards of eight miles each shift.
What I’m gradually realising is that with my gym work on top of all that it’s no wonder I get so tired all the time. I was thinking it was my age, diet and maybe feeling unwell but being realistic about things the reason for my wanting to take things easy during the afternoons is because I simply need some rest. I’m run down, exhausted and something has to give. I am physically in very good shape and the gym stuff, although I love it, is just wearing me out.
So with that, unless I manage a short session mid-week, all of my sessions from now on will be at the weekends, with cardio taking precedence over heavy lifting - which to be honest isn’t necessary. I do plenty of that at work.
These past two weeks and especially these last few days have seen me regaining some inner energy at home. I’m actually enjoying my time off from training getting out and about and seeing more of my wife. I have more zest and vigour and I feel invigorated in a way that I haven’t been feeling for years. Keeping tabs on my diet is essential but my weight is stable and I am simply feeling happier within myself for once. All is good
Good post Floydy, sometimes your body dictates the terms, but if you’re owt’ like me, things will take on a whole new perspective in perhaps a week or two’s time…
Managed to complete my five a day this morning in decent weather and a not too shabby time…Off to book a cruise now…
You’re right bud. Time to sit back, have a rethink and decide where I’m heading with all this training lark. I see myself going seriously cutting down a lot more on the weights and I’ve been working out a routine accordingly this afternoon.
A short session mid-week then a bigger one at the weekend plus cardio and legs workouts. Can’t be bothered with anything too strenuous anymore 
Another cruise Bob? Where to this time mate? 
…
Saw your post via my phone email before the edit, Ruthio. Quite handy sometimes 
No worries
I thought it best to close my PM facility. I don’t do behind the scenes gossip anymore
Me neither, very wise, but thanks, so pleased you saw the message xx
That’s it for a while…x
Hope you are ok, Ruthio xo.
Floydy, sometimes work gets in the way of life…and more importantly, workouts. One of the benefits of being older is that we see the bigger picture - a few missed workouts aren’t worth beating ourselves up. It sounds like your work has taken an interesting and challenging turn, which I m sure you are enjoying.
OGF, another fine run for you, and a “meh” one for me. The weather is perfect, I am in no pain, nothing is stiff, I just didn’t put it all out there. That means that I, Surfermom am 100% guilty as charged for being apathetic today. Bad me. I did get 5.5 in, so it’s not a tragedy, just nothing to write home about.
http://www.sherv.net/cm/emoticons/hand-gestures/facepalm-gesture-smiley-emoticon.gif
Yep, work almost over for the week and an extra day off for me this Sunday. Some new work routines happening but nothing tremendously exciting. When I finish nights now that will deinitely be a turning point but until then it’s just another job.
Training-wise though Suzie, you’re spot on. I’m happy now fitting in what I can but it’s no longer my priority in life. Having free time to do as I please is far more important and I’m now enjoying that change. 
Nice run again for you today though. Nothing wrong with 5.5 miles at all - perhaps I’ll get that far on the treadmill this weekend who knows?
Well I went to the gym today. The place was rammed. I was there all of ten minutes, did a couple of exercises and went home again. No interest there.