Post your daily exercise routine

Exercise & Fitness Exercise & Fitness: Chat / Discussions
2481

I’ve been missing for a couple of days on here, time to catch up with some posts…

Tachyon, I’m really enjoying reading about your eager and rejuvenated efforts to get back into your gym training. You’re like man possessed with your new reports from this quality gym you’ve joined.
Your weights are increasing really well and I’m not surprised you found that 60kg lift difficult - but you managed it and that shows the remarkable durability of the human body. We don’t give in. keep it going bud :cool::cool:

Sorry I’m a little late here, Lindy, but I think Bratti hits the nail on the head to be honest. If you’re wanting to train at home, DVDs are probably the best option. Perhaps buy yourself some small dumbbells, a mat and an inflatable ball too. Good luck there :023:

Nice and steady with those weights, Bratti. Everything is moderation. Those 5-10lb weights will soon be 10-15lb weights, but remember it’s not all about strength. Keeping oneself fit and well is the name of the game and those gym machines look like ideal pieces of apparatus to keep you in trim. Look at you skating…that’s awesome and something I couldn’t stand up five seconds doing!
Have a great birthday today and enjoy the band tonight :113:

No training for me during the past couple of days, a well-earned rest was called for and my body has recovered very well. I’m feeling strong and fit, despite a few beers out with my pals yesterday afternoon on a rare Sunday off.
Back at the gym today if possible after a visit to my GP about that cough I still can’t get rid of.

2482

What a pleasure to sign into the thread today to see all these fabulous photos of our resident athletes and to hear about the good progress.

Lindyloo, you might try doing a search on YouTube. There are videos like this one and others that are decent substitutes that can be modified (like doing crunches instead of planks) to work around your injuries.

It was a long walk around the campus today along with a solid hour of nine-story stair climbing. I haven’t run in a few days now, but I think that after today, I will be able to have four straight days! Crossing my fingers and laying my shoes.

Thanks to Floydy for doing such a great job responding to everyone.

Cheers from North Carolina!

2483

Nine flights of stairs continuously over an hour is incredible, Suzie. I admire your integrity there. Those quads must be seriously getting ripped!:shock: Keep at it :cool:

Wednesday 6/2/19: Tension Training (full body) 1 hour.
(All weights in kgs)

Having not trained since Friday, enjoying a few days of much-required rest, it wasn’t so easy getting back into it today, that stodgy feeling of slight nausea and bloatedness which is experienced due to lack of a routine had set in uncomfortably. This stayed with me throughout my session so I probably could only give ¾ of my best – still, I made the effort.:o

Dismissing all of that, it was time to make a start. I had come up with a short-ish routine of simply doing just one set, but that was not as straightforward as it sounds as that set would involve me pausing the reps at two or three stages as I lifted – i.e. no putting down the weight but holding it in place. Easier said than done. So it was basically a grab-bag of exercises for this trial routine, to be perfected next time I give it a whirl.

UPPER BODY
(One continuous paused set each)

Smith bench press, incline:
33x30kg

Smith shoulder press:
20x20

Chest press:
22x40

DB concentration curl:
25x10 each arm

Standing DB preacher curl:
10x20 each arm

Tricep extensions:
35x40

Pec dec:
45x30

Fly delt dec:
30x65

E-Z preacher curl:
23x28

LEGS
(Two continuous paused sets each)

Incline press:
45x150, 20x250

Sled press:
50x140, 30x200

Seated ham curls:
35x35, 17x50

Extensions:
35x40, 20x60

You notice on the legs I did two sets instead of the one, really pushing myself on the heavier weights. Next time I’ll work to a more constructive pattern and do two sets of each exercise but making sure I reach certain targets (eg. The pec dec may be devised as a paused three-set 25-15-10 reps at perhaps 30kgs, followed by a further paused 2-set, say, 12-8 reps at maybe 40kgs). This should see me reach full ‘failure point’ at the end of each set, thus loading up the muscles to the maximum effort possible. See how it goes.

Thanks for reading :cool:

2484

Today’s workout (in totals although mostly done in sets of 10, 15 or 20)…

Back Extension – 120 @ 40kg (4 sets of 30)
Stomach crunch – 120 @ 40kg (4 sets of 30)
Pull-down – 35 @ 30kg, 35 @ 40kg, 10 @ 35kg
Arm extension (triceps) – 50 @ 25kg
Pec-dec – 45 @ 30kg, 5 @ 40kg, 10 @ 35kg
Arm curl – 30 @ 20kg
Chest press – 15 @ 35kg, 30 @ 30kg
Low row – 30 @ 30kg

Ten minutes on the arm bike to cool down at end of session. Little bit of leg work but it’s quite tough with a bit of pain. My arms can do more than my legs in weight and reps, which just shows how badly my leg joints and muscles were affected by my immune system. :frowning:

2485

Very nice workouts, gentlemen!

75°F of gorgeous sunshine today! The clock was screaming a deadline of 4Pm, which was a good thing because both my legs and lungs were complaining like mad long before the four mile mark. The geography here are seemingly endless rows rolling folds of the Piedmont Plateau, so I’ll play that excuse :lol:. Oh well, I did it - even though I was slow as a snail on Sunday.

Do you know the best way to get healthy? Leave a hospital.

And that’s exactly what we are doing tomorrow!

2486

Hi Suzie.
Well from your very positive and uplifting post I’m thinking your daughter is well on the road to recovery. All that time in a hospital whilst it is there to make people better is soulo destroying and it will be such a welcome relief for you both to live a virtually normal life once again. You’ve even managed to go for a proper run outside , those stairs now confined to the grey building where they belong. I bet you won’t be sad to see the back of them!
Best wishes to your daughter and to yourself. You are such a wonderful mum :023::023:

2487

Tachyon, you’re doing fabulously well with your new training routine (I’m presuming you’re taking notes on where to beat your previous scores?), this new gym being some kind of Godsend for you - just the ticket you needed to get yourself back to fitness and then some! Well done mate :cool:

Analysing and trying to pick apart those exercise sets above, I’m unable to do so in any kind of negative way - you’re spot on with the sets and reps and you will surely be very contented with your swift progression. We all have our own capabilities in the weights stakes, but you should be rather proud of yourself with those figures bud :cool::cool:
Love the triceps and arm curl reps - 50 and 30 respectively - that’s on a par with what I’m doing. Monstrous reps! I have some competition in here and I love that! :slight_smile:

2488

I noticed the time you posted, Floydy. I hope it wasn’t trouble sleeping again?

Thanks for the praise, which was very kind. Praise indeed coming from you, too! Yes, it was a good decision to have a go at the new gym. I was worried I was putting weight on because my t-shirts are a bit snug around the arms and chest, but realised my waistline wasn’t expanding. :smiley: It’s surprising how fast muscle starts showing when the workload is increased, and whereas it took 2 or 3 hours in the old gym to feel tired, if I do an hour and a quarter to an hour and a glad I feel like I have worked quite hard. :slight_smile:

Next gym session on Saturday, and I’m looking forward to it.

2489

No trouble sleeping, Tachyon. I work nights mate. You won’t see me post in the morning very often. A year or so left then hopefully free of this nocturnal “existence” :confused:

Enjoy your session Saturday buddy.:cool:

Some more high-resistance training from me later today.

2490

Hello :039: Dare I say it, I’m back to normal!
So apart from the regular stretching which helped to get my back sorted at last, I’m running upstairs…
And yesterday walked 3-4 miles with my walking group :023:

I know it’s diddly squat compared with you lot!

2491

Great news about your recent health issues, Ruthio.
The main thing is to not dive into anything too rigorous. Take exercising easy for a while until you get back your levels back up again.:cool:
Running up (and down) the stairs is a great way to keep in shape (as Surfermom will concur) and I bet it’s great to see your walking group once again. And you don’t need to compare yourself with anyone - just do your own thing.
Well done on your perseverance :023:

2492

That’s the same attitude I have - you did it, slow though it may have been. After being unable to walk more than a few hundred yards without the pain reaching incredible levels, a year ago, I can now walk almost normally over about a mile. I take it in stages if need be, and I’ll sit on a handy wall or bench to give my legs a rest, but I get there.

I mentioned to Floydy that it is ridiculous to me that I can shift more weight and do more reps with my arms than I can do with my legs! I must bite the bullet tomorrow and start regular leg work. You have inspired me, Surfermom, and I thank you. :slight_smile:

2493

Tachyon, go easy, but do something to recharge your leg muscles. It may take time, but you’ll get the strength back there very quickly. Be careful though. Very light weights to begin with, 15-20 reps.

2494

interesting USA study on the good effects of exercise even starting at 50yrs!!

https://www.abc.net.au/radionational/programs/sporty/love-your-heart-with-exercise/10789792

2495

gummy,your ‘daily excercise’ starts with you farting as you wake up-and finishes with you scratching yer massive bum as you waddle to the toilet.

[long ol’ walk down the garden when you’ve forgotten yer crocs,innit cuz]

2496

We have an invasion here of some upside down imposters :021::104:

2497

Yep, that’s the plan, maybe just a couple of sets to start with and build up slowly. As you say, it’ll take time. :frowning:

2498

It can take as long as it takes, Tachyon. All the while, you’re increasing your fitness levels so it’s a win-win situation buddy! :cool:

2499

Saturday 9/2/19: Tension Training (full body) 1hr. 30mins.
(All weights in kgs)

Being fully recharged after a marathon 10-hour sleep yesterday, I was all set and fully ready for the gym late afternoon when my wife suddenly burst through the front door and said “Leave the gym, I’m treating you to a meal”. So with plans dashed but this appetising alternative now to the forefront I duly swapped my shorts for jeans and we headed out to the pub at the top of our road. A monster mixed grill plus apple pie and custard went down a treat over three beautiful pints of Sharps Atlantic real ale which subsequently left me slumbering in my recliner watching the very excellent Kill Bill Vol.1 for the rest of the night!

The gym was back on the cards however and I decided to do a punishing and severe assault on my ligaments with a more intense version of the tension training I performed on Wednesday. To say that this was torture is an understatement as I didn’t just do the one set paused for extra reps lie last time, I put myself through three sets. With the paused it was equivalent to six sets but retaining the strain for many of the lifts.

To give my body parts a merciful short rest, I juggled the exercises around so that the ‘push/pull/legs’ routine was mixed up leaving those respective muscles to have a short break whilst the other body parts were going through their insane pummelling.

All exercises include a few seconds pause-hold after each part-set as annotated. The third and final set is to complete failure (i.e. as many reps as I can do):

Incline leg press:
25x150 – pause – 15x150 – pause - 10x150
12x250 – pause – 8x250
7x300

Shoulder press:
20x30 – pause – 15x30 – pause – 10x30
12x40 – pause – 6x40
8x60

Sled leg press:
25x150 – pause – 15x150 – pause – 10x150
20x200 – pause – 12x200
15x200

Smith incline bench press:
20x30, 15x30, 10x30
15x40, 8x40
*On this machine I was still tired from the shoulder press, so the pauses were abandoned in favour of a few seconds rest before continuing with the remaining sets. No final heavy set either, I was just too worn out.

Fly delt dec:
20x65 – pause – 15x65 – pause – 10x65
15x80 – pause – 10x80
10x110
*Surprisingly this machine with the very heavy weights was easier to do than the previous shoulder exercises. Despite the deltoid muscles being one of the smaller muscle groups of the shoulder I have worked them extensively over the years and I find this exercise relatively easy despite the bigger ‘kilogramme-age’.

Seated ham curls:
20x35 – pause – 12x35 – pause – 10x35
10x50 – pause – 6x50
12x60

Seated row:
15x35 – pause – 10x35 – pause – 8x35
12x41 – pause – 8x41
8x59
*An extra exercise added due to the remaining ones being used. Good to do some work on the back though.

E-Z preacher curl:
15x28 – pause – 10x28 – pause – 6x28
12x38 – pause – 8x38
6x48
*Bicep work is always a strong area for me, the well-formed guns always coping with the weight they are faced with. I should have had a heavier weight on the final set tbh.

Tricep extensions:
20x40 – pause – 15x40 – pause – 10x40
15x50 – pause – 10x50
9x70

Leg extensions:
20x40 – pause – 15x40 – pause – 10x40
15x70 – pause – 8x70
10x100

This was extremely hard work. I had to use all of my willpower to complete the exercises due to the pausing of the sets – that tension on the muscles which is held before carrying on is unbearable. But that’s what builds and tones and therefore it is why the body retains its fitness and strength, a requisite for getting older.

Kill Bill Vol.2 awaits….:071:

Thanks for reading. Enjoy your evenings :cool:

2500

Today’s workout, total reps (done in sets of 10, 15 or 20 apart from stomach and back machines which are done in 30’s))

Pull-down – 60 @35kg
Leg curl – 65 @ 20kg
Leg extension – 40 @ 15kg
Stomach crunch – 90 @ 40kg
Chest press – 156 @ 30kg (Didn’t realise I’d done that many!)
Back extension – 60 @42.5kg, 30 @45kg
Tricep extensions – 80 @ 30kg
Pec deck – 15 @32.5kg, 80 @ 30kg, 15 @25kg
Arm curl – 20 @ 25kg, 10 @20kg
Low row – 40 @ 35kg
Shoulder press 30 @ 15kg

I’m very pleased as the light leg workout has gone fine, and it was nice to feel the “nouncy legs” feeling as I walked away from the machines. Haven’t felt that in a long, long time. If the legs feel OK in the morning I shall make it a regular part of the workout, but keep it as it is for a few weeks.

The App says I scored 79 out of 100, burned 396 calories in 69 minutes and "Trained like a Sportsperson, lol. Where’s my sneaky bag of microwave popcorn and my Pepsi Max as a treat!