Post your daily exercise routine

Exercise & Fitness Exercise & Fitness: Chat / Discussions
2961

Hi Suzie.
Yeah I know :o I do tend to train in fits and starts at the moment but the only reason (apart from making the most of the occasion sunny day sat out in the garden) is that old bugbear of mine: Time. Working nights restricts me and it also means I do need to plan my sessions so I am not to tired for my oncoming shift later that day. That is why I go full whack at the weekends with my training.

I’d love to train outside but the climate here is nothing like yours and I can’t simply dive into the surf…and stair climbing outdoors I’m not familiar with tbh.

But I have made a change to my leg training by moving the sled presses to earlier in the week, tagged on at the end of the early upper body routine, which should make it easier and more worthwhile. Having said all that though, I must say (even myself) that I’m in very good shape with my legs and the knee issues are benifitting from the extra work, so it’s all quite do-able.

I have also now devised a new template which is fundamentally just a list of all my exercises. This means I can simply select anything I like, including some I haven’t done for ages, from the template. There are no set reps or sets. I can do a variety of different methods of training all within one session.
That should free up the anxiety I get trying to fit every routine into a set amount of time.

Thanks very much for your continued appreciation and ideas though. They are always welcomed :cool:

2962

Hi mate.
It’s always kind of exciting wondering what new stuff they are going to place around the gym. I remember my my gym changed from Fitness First to JD Gym and there were lots of large cardboard boxes all around the place with ends opened and members looking in trying to see what was inside. It was like Christmas!

Good to see you using the exercise bike, they are always good exercise. Just make sure the seat is at the right height though as you could suffer with a bad lower back if it’s too high. I spent many years road racing and all that hunched up riding took its toll in the end, It’s only through training specially with certain equipment that my back has got better in the last few years. I had to abandon deadlifts and squats though as they are now not worth the risk doing anymore - still I make it up with the heavy work on the leg machines instead.

Keep up the good work Tachyon, and let us know about these new machines as soon as you get acquainted with them :cool:

2963

Hi, Tachyon, big holiday here too, so I understand.

That was most interesting to read about the stationary cycling. I had the same experience. I was a little surprised at how tight my knees were and how they loosened up after while I think it’s a good idea to start on a manual setting and have an easy go of it at first. After all, we really don’t know how we are doing … until the next day :lol:. Hope you had a fine time with your grandkids!

2964

This is short and sweet as it is almost ten in the evening and I have to be up at five to make another pilgrimage to the great medical center to the north. I did get in four miles after a hectic day. My pace wasn’t too hot, but I felt strong when running after a series of days in which I had to mentally chastise myself for feeling weak. I sometimes wonder what causes those kind of fluctuations from one day to the next.

Go forth and multipl… Oh, that’s not right. We’re past all that.
Go forth and move! :smiley:

2965

We get tired mentally, Suzie, with lots on our minds, plus work, home life’s essentials to sort, immediate plans…and it drains us. The body is a strange and complex entity and unless we are feeling chilled and cool with everything, having things on our mind does cause setbacks. Does that make sense?

Wishing you yet another stress free journey hopefully in the morning. Your daughter is such a lucky young lady to deserve a mum as loving as you. Have a good trip, hope all goes well. :cool:

2966

Back on track today. Do you all have deer or yellow flies? They are in abundance this year, and while I am sure they have an importance in the food web, they have decided that I am their number one food source :twisted: Actually, the females need a protein source for their eggs to develop, but is sure feels like I’m breakfast…

With that in mind, after a full body coat of DEET, I made my way to the trails with the goal of stretching out my aching body from having been folded up like a taco for most of yesterday’s drive While seemingly all of the tourists in three states are here, few were to be found - probably off enjoying coffee overlooking the gulf or sleeping off hangovers :lol:.

With the insects, searing sun, and all the humidity in the entire gulf coast enveloping me like a hot, wet veil, I slogged my way through a five mile run. Loose as a goose and buzzy from the exhaustion, I’m now sipping iced tea and watching the tourists wander out to the beach weighted down with chairs and umbrellas, ready to bake in the sun and catch up on their summer reading. How I love summer! :cool:

2967

Sounds like a tough five miler Surfermom, I had quite a hard five miler myself this morning, no flies but fairly high humidity for round here (60%) and a strange warm wind, a check of the thermometer after returning home revealed 20*C at just seven in the morning…

A drive down to Southampton in the morning which is about two hundred miles…Nothing like the kind of distance that you cover Surfermom, but still strenuous for and old Yorkshireman…

Pick up the ship on Saturday afternoon and then a week of decadence while gazing at some stunning scenery…Problem is, when I see a mountain I want to climb it…Bon Voyage for now…:038:

2968

Have a fabulous time, OGF! We will be looking forward to reports in Bob’s Bits. Don’t risk those mountains though, it might be just a tad chilly swimming across those fjords from the ship just to get to one!

2969

I had a lovely time, thanks. :slight_smile: Lots of cuddles for grandad, which I love.

I managed 20 minutes on the exercise bike yesterday and could feel that pleasant burn you get when you know you have made muscles work. :slight_smile: Funny thing was that I couldn’t do my stomach crunches because my thighs protested when I braced my feet under the padded bar and did a crunch. I only managed a couple of sets of 50kg, whereas I usually do five sets of 50kg. That will improve though as I get more leg muscle back. :smiley:

I’ll see how it goes tomorrow. Good luck all!

2970

Nice work on the bike, Tachyon, and do I ever know that burn. What I wasn’t used to when I started back was how winded it made me. It’s a whole different way or working those leg muscles, and as we are all finding as we get older is that legs and lungs have a contentious marriage. I don’t think that I ever thought about leg work and windedness when I was younger :069:.

I surfed for about thirty minutes this morning before the god of lightning chased me ashore, but that left plenty of time for a little work before running myself ragged later tonight. With the Italy trip coming up, I’m doing my best to knock off some pre-vacation pounds so I can eat gloriously on the trip.

Six miles at sunset-thirty. No I’ve dun gone and said it, there’s nothing to do but…

Go!
http://www.sherv.net/cm/emo/happy/bliss-smiley-emoticon.gif

2971

A strange line of storms hugging the coast had me sulking about waiting for the skies to clear, so when the first sunbeam broke through the kitchen window, I launched myself out of here like my hair was on fire.
http://www.sherv.net/cm/emoticons/fighting/hair-fire.gif
My daughter went with me and is getting stronger by the minute, so much so that she passed me and was a full 2 tenths of a mile ahead of me by the time we completed the 5.25 loop. Nothing could make me happier than to have come in last place today.

Good grief, though; at seven this evening it was still 89 F with 84% humidity.

Go, go, go!

2972

Hi

I would not have been out there exercising.

I have not been able to run or surf for over 30 years.

I would have been out there fishing however.

I cannot run, the damage is too great.

I can however punch a 4oz lead 140 yards out into the surf and catch my meal.

2973

Made it to the gym on Saturday, and we’re all still looking forward to the new machines arriving soon. I hope they get some to replace the tricep and bicep machines they took away as I really miss those.

Leg Curl: 80 x 30kg
Leg Extension: 80 x 30kg
Hip Adduction: 110 x 30kg, 30 x 25kg
Hip Abduction: 150 x 30kg
Stomach Crunch: 120 x 50kg
Back Extension: 120 x 50kg
Pulldown: 40 x 50kg, 60 x 60
Shoulder Press: 40 x 15kg
Low Row: 80 x 50kg, 20 x 45kg (using this more because of lack of bicep/tricep machines)
Chest Press: 60 x 50kg
Pec Deck: 60 x 40kg, 15 x 45kg
Exercise bike was 15 minutes and even that short workout burnt 80 calories!

The gym machine system records how much weight was shifted and does monthly totals, and when I looked I had lifted 443,522.5Kg and burnt 7665 calories last month. :smiley: The weight sounds better than it really is, as just by pressing 50kg 20 times I mean that’s 1,000Kg right there, and that’s nothing, really. I bet Floydy could move a small planet in the same time period!!

Good luck with health and happy training, whatever kind you do! :slight_smile:

2974

Suzie - Your daughter is coming on leaps and bounds by the sounds of it, even beating run there. That’s so good to hear, she’s doing so well :cool:

Tachyon - What another excellent session mate! And no, I think I’d probably struggle to keep with you at the moment even on lighter weights than I’m used to. But with my holiday next week, perhaps I can use my late week’s session to do a blast of high reps. yes, I’ll go for it! That sheer volume is amazing by the way :023:

Swimmy - Nothing wrong with fishing bud, a hobby which would probably suit me when I retire. I’d like nothing more than standing in the middle of a river on a warm summer’s day. Good on you :cool:

Bob - Hope the cruise is going well mate. I don’t know how big the ship is…maybe they have a running track around the deck? If not, it’s time to relax :slight_smile:

Back again after a week off once more. I have other issues and the gym has little opportunity for me at present, simply making me even more tired.
But – I thoroughly enjoyed my workout today. I performed a very simple, “weight trainer’s rule book” of a routine by doing three sets of everything with the same light weight for each set, mixing push and pull to give the relative triceps and biceps a bit of a break in between exercises. Nice and slow, plenty of rest.

Sunday 2 June 2019: Upper body. 2 hours.

(All weights in kgs)

Smith press, 60° incline:
10x40, 10x40, 10x40

Smith press, flat bench:
10x40, 10x40, 10x40

Arm curl, alt.:
10x30, 10x30, 10x30

Lat pulldown, underarm grip:
10x40, 10x40, 10x40

E-Z preacher curl:
10x38, 10x38, 10x38

Chest press:
10x60, 10x60, 10x60

Stack machine bicep curls, standing:
10x20, 10x20, 10x20

DB concentration curl, alt.:
10x14, 10x14, 10x14

Tricep push downs, close grip:
10x25, 10x25, 10x25

Tricep push downs, reach:
10x15, 10x15, 10x15

DB preacher curl, standing (over bench), alt.:
10x18, 10x18, 10x18

Pec dec:
Tricep push downs, close grip:
10x50, 10x50, 10x50

DB press, incline bench:
10x22’s, 10x22’s, 10x22’s

Hi-pull bicep cable curls:
10x25, 10x25, 10x25

Tricep extensions:
10x40, 10x40, 10x40

Seated row:
10x47, 10x47, 10x47

Barbell curl, standing:
10x25, 10x25, 10x25

Incline chest press:
10x50, 10x50, 10x50

Low row, alt.:
10x75, 10x75, 10x75

Ab crunch:
10x50, 10x50, 10x50

DB preacher curl, seated, alt.:
10x16, arms exhausted!

My next session will be Wednesday for the legs as tomorrow I have a haircut at 3pm which allows me no time either before or after (bad planning there!) and on Tuesday I need to take my wife to hospital for a routine scan following her cancer op two years ago.

Thanks for reading.:cool:

2975

Swimfeeders, if you are casting that far offshore try not to hook any mermaids on surfboards :lol:. You have paid your dues and no one would begrudge your efforts, Swimfeeders, your goals should be about getting back to as full health as possible so you can go see Guy or get him back home. That’s plenty!

Tachyon, that’s a whopping amount of weight, and a very tough workout. I envy you and Floydy being able to use the bicep machines. They are scaled too big for me, so I have to settle for small free weights.

Floydy, it had to feel good to be back in the gym again, though it sounds like you have your hands full, and both you and your wife must be looking forward to a break. Heartfelt congratulations to both of you and good luck on the scan!

It is wicked hot and humid here on the gulf coast of Florida, so I postponed running until an hour in which I found myself underneath a spectacular sunset of purple clouds framed by a flaming scarlet sky. The downside to waiting that long is that the scant breeze disappears with the equalizing pressure, and I can’t slow down for fear of being stuck out there in the dark. The good news is that I ran my very fastest pace of the year, even with an additional half mile. 5.5 miles and a cool shower.

:smiley:

2976

Hi

Thank you both Floydy and Surfermom for your kind comments.

It is however a triumph of training over physical ability.

Yesterday, to cheer myself up I smashed a piece of 4x2.

I am starting from scratch again after my recent episode.

My aim today is to walk 40 yards to the bottom of the garden and then 40 yards back.

If I manage that, I will be happy.

2977

Suzie - Brilliant work on the fastest run so far this year, that’s a fantastic achievement :023:

Realspeed - Keep that motivation going bud. Setting yourself goals is a surefire method to reach your targets. :cool:

Monday 3 June 2019: Legs. 50 mins.

Unusually for a Monday I woke up feeling nicely refreshed at 12.30pm this afternoon and with my haircut appointment not being until 3pm I decided to fit in an unplanned legs session which would have taken place too late on Wednesday instead. Changing my routine to something a little shorter with less weight, the workout was nevertheless quite strenuous throughout because of the tension training involved, plus some paused work too.

(All weights in kgs)

Incline press:
Feet low on plate (quads/knees) -
15x150 – pause – 10x150 – pause – 5x150
5x250 +4, +3, +2, +1

Feet high on plate (hams/glutes)–
15x150 – pause – 10x150 – pause – 5x150
5x250 +4, +3, +2, +1

Extensions:
15x50 – pause – 10x50 – pause – 5x50
10x80 – pause – 8x80 – pause – 6x80
15x100 +5, +4, +3, +2, +1

Seated ham curl:
15x50 – pause – 10x50 – pause – 5x50
5x70 +4, +3, +2, +1

Sled press (alternating feet positions):
20x150 – pause – 20x150 – pause – 20x150

Calf press:
25x120 +10

Adductor:
20x60

Abductor:
20x60

Ab crunch:
10x40 – pause - 10x40 – pause - 10x40 – pause - 10x40 – pause - 10x40

Far more difficult than it looks on paper, this took every ounce of my energy and power to keep the momentum going; it’s the pause-holds which take the full weight of the poundage that really tests the strength, but it’s worth it. I think!

I now have two more sessions planned this week and because I’m on holiday all next week I intend to do a couple of very light, very high rep workouts. Something along the lines of what Tachyon is doing. These sessions will be fitted in later in the week.

Thanks for reading.:cool:

2978

That looks good, Floydy - how do those pauses work exactly? For example, the ham curl… Do you do 15 x 50Kg, pause on the last one while bearing the weight, then after the pause do you continue again? I’m trying to picture it so I can try with the weights I use. :slight_smile:

2979

Yes mate, that’s exactly it. Do the set and hold the weight for a couple of seconds then carry on by adding another few reps. This actually builds and strengthens the muscles in a very effective way.

The other variation is like the reps I did on the sled press: Three sets of 20 reps but not dropping the weight inbetween sets. That is torture but it certainly works.

I’m actually thinking about doing some of your routine for my high rep sessions later this week. Tons of reps, light weights. It’s great as an alternative method of cardio.

Keep up the good work bud :cool:

2980

Excellent - I’ll have a go tomorrow. You keep up the good work too. :slight_smile: