https://i.postimg.cc/Rhpv8wDy/drama-queen-cards073-large-Exercise.png
A nice and steady 50-minute workout today. However, ‘nice and steady’ doesn’t necessarily mean I didn’t work at it. The weights were moderate but the extra reps after pausing took a bit of sweat and toil to achieve. All adds up though.
Sunday 7 July 2019 50mins.
(All weights in kgs)
DB press, incline bench:
12x22’s, 10x25’s +3, 8x28’s +2, 6x32’s +1
*With the triceps now stronger and finding this exercise much easier to handle I’ll be lowering the reps and increasing weight from next time.
E-Z curl, standing (paused sets):
6x28 – pause - 6x28 – pause - 6x28 – pause - 6x28
*Imagine lifting 15 bags of sugar on a bar and without dropping it, pause for one second and then do the same lift another three times? Well that’s what paused sets are all about. The biceps are tortured by the end and out like balloons!
DB curl (across chest diagonally), alt., continuous:
6x14 – pause – 6x14
4x16 – pause - 4x16
E-Z preacher curl, seated:
15x28, 12x33 +2, 10x38 +1, 6x43 +1
Tricep extensions (paused sets):
10x35 – pause – 10x35 – pause – 10x35 – pause 10x35
*As with the standing E-Z curl exercise, no let up with the weight, I just carried on pausing to pump the blood into the arms. Works a treat!
Calf press:
25x100, 20x120 +5, 15x140 +5, 12x160 +6, 20x100
*My only leg exercise today. A full session later in the week. The calves are important to keep built up right now as it’s the weather for wearing shorts!
Concentration curl, alt:
6x16
High-pull bicep cable curls:
12x25, 8x30 +2, 6x35 +2, 4x40 +2
*The biceps couldn’t take any more after today’s session, they were pumped up to the max so I left it there.
No training now until Wednesday because Monday and Tuesday are taken up by haircut and dental appointments respectively.
Thanks for reading.
Phew, after a heck of a fortnight I managed to get back into the gym! My mother has been a bit poorly and I had one of my sons staying over with me as well so family obligations took priority. It was a “back to the grindstone” workout so I was pleased it went as well as I did. I burnt 580 calories and shifted 35,785 kilos during the time I was there and, for the first time, I managed more leg work than I did upper body and core combined! I shifted 18,735 kilos with my knackered legs… well, evidently not quite as knackered as they were, lol.
I could have done more upper body and core, like I usually do, but was enjoying the novelty of enjoying a leg workout. That said, the pulley weights and doing some arm work using the other bits of gear are creeping into the workouts more, and they don’t have a monitoring system built into them. Any work on those goes unrecorded. Last month’s chestiness saw me drop to 4th place in the top 20 for weight lifted that month, but I’m happy with that, really. Time to work harder this month! 
Hi mate. Sorry your mother isn’t too good. They need some looking after, probably against their wishes and pride but that’s what we are there for. best wishes to her 
I’ve only just seen your post here as it’s really quiet what with the others away at the moment and myself only managing the odd scant workout due to commitments and time.
That leg workout of yours is looking good. I do remember when you started at your old ‘little gym’ that you said your legs were pretty hopeless due to knee trouble and that you were lifting more with your upper body. Now you’re seeing a big difference after the perseverance is truly paying off. Good man Some monster figures there too on the accumulative weight and reps. Keep it up pal.
I dearly want to get to the gym myself today for a legs session but I fear I’ll be really tired when I wake up and to be honest I really do need a lie in. Yesterday and Monday I had about five hours each day because of a haircut and the dentist respectively. We’ll see how I feel later. Take care mate
Tachyon, it sounds like you hardly hit a bump in the road after your family obligations. I do hope your mother is getting along well. Like you I have been away to take care of my mom, so much so that I’ve been away from the computer for days.
Good workout there, Floydy. I’ll be back at doing some exercises devoted to triceps later today as I never want to lose the ability to hop up on a surfboard!
After a drive across the southeastern part of the U.S., complete with intermittent thunderstorms, summer traffic, the Mississippi River above full flood stage, and crop fields lushly green, I am back home. Nothing inspires me to want to run than being behind the wheel of the car for fifteen hours. What doesn’t inspire me is a full on Florida sun driving the temperatures above the 32ºC, so though I have already done step aerobics this morning, I’ll run late today and check back later.
Happy to be back!
Nice to have you back, Surfermom. 
I made it to the gym today and after the last session where I worked on the legs (52% leg work!) I concentrated on chest and arms this time. I really am starting to enjoy the pulley cable weights, surprisingly. According to the gym log 47% of the workout was devoted to upper body and arms and I shifted 16,900 kilos of weight in the process. Trunk (26%) and leg work (27%) added together was a further 18,975 kilos in total.
I have to put the cable pulley weights workout into the system manually as curls because the new equipment doesn’t contain a key system to record the work done. Some of the other work I do has no real equivalent to enter it as, so I just have to omit those from the system altogether. I now have that pleasant “itch” in my arm muscles which means I did some good work. It’s a long time since I had that sensation! Breathing was nice and regular and even the damn dry cough didn’t pop up to annoy me - thank the gods!
Good luck all, and may all your exercise be “in the zone”.
Double good news with a cough-free workout and your muscles reminding you of your hard work, Tachyon. You deserve a pat on the back for pushing through those exercises that work for you even though they aren’t recordable That’s a man with his head in the right place! 
The guy who trims the palm trees popped by this afternoon, so in getting distracted talking about all things trees, it was after seven this evening before I looked at the time and realized that if I didn’t get myself into gear in short order, the run was going to be a no go. With keys, shoes, and sunglasses flying, I had to abandon every other pretty place for the sportsplex, where enough softball games were underway that even if the sun set, I could still squeeze in a few miles. That I did.
A tropical storm in the gulf is currently sending occasional rain bands our way, and most delightfully, cool wind gusts that have the trees rustling and clouds marching their way across a blue, blue sky.
By the time the sun slipped behind the giant tufts of pink cotton this evening, my watch had clicked off three miles. It was a beautiful distraction. Though the breeze had me looking like I had been tumbled in a clothes dryer, I brushed it aside repeatedly so I could navigate the scattered holes in the turf that had formed from the floods early last month and were now camouflaged by the lush St. Augustine grass. Hoping and weaving I was able to push through three more miles.
Six miles altogether, no twisted ankles, a fabulous sense of accomplishment, and really, really bad hair.
It’s good to be back.
http://www.sherv.net/cm/emo/funny/1/running-around-smiley-emoticon.gif
Thanks Floydy. I’m glad you’re still getting your workouts, as I know they’ll help you relax after all your night shifts. It’s surprising how the legs are shaping up all things considered. I just read an article where a doctor said that exercise is the best painkiller and generally speaking I agree with him/her based on personal experience. Gently does it in the early days though, eh!
My mum seems to be recovering from her debilitating nausea, touch wood. She’s been walking my brother’s dog a couple of times a day and trying to build back up to her normal walks. That’s always a good sign. 
Take care mate and keep up the good work!
Early start
While I don’t exercise daily always begin my day with a light warm up and then a series of stretches.
When I was young I was very suptle and extremely flexible and I don’t wish to lose that any time soon, as I believe it goes a long way to helping me get thru the day
Thanks for this, Tachyon
My workouts have been rather sparse of late. The weather is too nice to be thrashing it out at the gym; I’ve just been enjoying relaxing out in the garden with a book in the afternoons and oddly, I haven’t missed the gym one bit. I’m busy and active at work though I intend to do some training today, pending if my wife wants me to take her out for some air. We’ll see.
Good news on your mother, that’s nice to see. Every little bit of exercise helps and walking the dog will be very pleasurable not only for the walk but it will keep her happy too and take her mind off her illness for a while.
You’ve been training very hard as usual, it’s good to read your posts as always. You are really racking up those figures too. Getting stronger and fitter as each session passes. Well done mate
And it’s great to have you back in these pages too, Suzie. Six miles of pure joy by the sounds of it there.
Hope all’s well with your daughter, btw :hug:
That’s what it’s all about, Kowhaigirl. Keeping yourself fit and supple will ensure that those joints, ligaments and muscles stay in good shape.
Nice to see you in our little thread here, you are among good company with your exercise notes here.
Good to hear from everyone! I’m just now back from a dinner party, but my meal and wine had to be earned with a decent run late this afternoon.
The hurricane to the west moved through this morning, but by this afternoon, Mother Nature had swapped out fierce winds and thunderstorms with dead still air and heat and humidity from the oppressive low pressure. I knew it was going to be rough - which turned out to be the understatement of the year! It was nearly 100% humidity and 37ºC.
The first quarter mile is ever hard for me, heart and lungs pounding until they synchronize, until the two-mile mark when it comes much easier. Today, towering tails of clouds from the giant circulation were a fantastic distraction. I splashed my way through soggy grass and watching for a bloom of toads that had come up over the flooded levee.
I was all but melted into a puddle, but my time was not bad, and best of all, I survived!
For miles, every inch hard-earned.
Looking forward to the Sunday report, good luck, all!
Here today, gone tomorrow lol 
I find something similar happens in the gym, too. It’s sometimes about 30 minutes before everything seems easier somehow and the heart and lungs sort of cooperate with each other. 
It’s a very enjoyable sensation.
I just wish I got the scenic views that you do when I train, as of course I am indoors, but the view outside the windows is completely urban. I love the descriptions you write, concerning what you can see around you, and I also love the descriptions by OGF, too. One of these days I’ll be able to run a little bit. My legs are much stronger but it’s as if my body has forgotten how to run! My legs feel stilted and awkward if I trot for a bus, and it feels anything but instinctive or natural. 
It has just struck me, as I type, that maybe a treadmill might be worth trying, building up a bit of practice in being able to trot/jog properly. Hmmm, I shall give that some thought!
Take care, all, and good luck in your training, whatever it is you do.
Another nice session yesterday, slightly less arm work but core and lower body about the same as I did on Thursday. The arms were feeling it after the bigger workout I did then, so my arm work totalled 14,810kg yesterday whereas on Thursday I did roughly 2,000+kg more.
I only burnt 650 calories though, which was also a little less than I did the last session. Normally Saturday is my “big” workout, so I had better get cracking this coming week! I’d love to break my record of 910 calories so no more slacking!
Suzie - I agree wholeheartedly with Tachyon. Your descriptive posts are always great to read. The effort you put into this outing via the oncoming hurricane is awesome. Many would fail at the first mile I’m sure. Hope it doesn’t get too bad this time out there.
Tachyon - You mention like I’m always mentioning the humdrum surroundings of our lifestyle stuck in a hot, sweaty gym. Suzie and Bob’s outdoor activities really do put us to shame in the scenic stakes. I’m sure you will eventually be able to jog a little around your urban area if not venture out into the countryside if it’s nearby. Me? I’m just both lazy about running and it’s the time factor. Hopefully soon there will be an end to my night shifts and I can resume my life.
Sunday 14 July 2019: Legs. 40 mins.
(All weights in kgs)
It’s been a while since my last full legs session and today wasn’t much different. With other things to think about such as my wife being ill, the weather being lovely and my being back at work tonight I really wasn’t in the mood not to mention the boring chore of writing all this out. However, my conscience got the better of me and I put in a pretty decent if shortened session using two key pieces of apparatus. The rest will be done during the week when it can be fitted in.
Sled press:
25x120, 25x140, 25x160, 20x180, 20x200
Then back down the stack reversing the set weights:
15x200, 15x180, 20x160, 25x140, 30x120
Seated ham curl:
25x35, 15x45, 12x55, 8x65, 8x75
Like the sled, back down the stack:
10x60, 14x50, 20x40, 25x35, 30x30
20x150 Incline press half-way high reps to finish.
The incline press, extensions, calf press, lying ham curl, adductor and abductor will be done next workout.
Thanks for reading.
Tachyon, you must be starving after that calorie burn! Impressive. Your mention of core has reminded me that now that surf season is here, I really do need to incorporate more abdominal work into the course of the day.
Floydy, any workout is better than none, just getting out there keeps the momentum going…but, hey, what is this? Ten sets from 120-200? That would have destroyed me. No, I take that back, I wouldn’t be able to get the blasted thing to even move 
Nice job.
I ran only four today. A line of thunderstorms with lethal bolts of lightning cut the whole thing short. It would be a shame to be struck dead before I got to Italy…so…
I quit. 
Hello from somewhere in the Irish sea, I’m sorry to have neglected this thread while I’ve been cruising around but poor internet connections have made it very difficult to post, especially photos, so I’ve restricted my activity on the forum to reports in the travel section. I’ve now found this comfortable little hideaway in the library and while I tap the keys, Mrs fox can peruse the bookshelves…
I’ve not been slacking while cruising, in fact, my last run on dry land was in Southampton the day before we sailed. Having run here on several occasions on the morning of a cruise I reprised a well trodden route out by the bridge, something in the order of five miles.
Along came the Oriana and a surprisingly good running course with a synthetic grass all weather circuit of the upper deck (13) So at Six in the morning with the fresh sea air in my face and a rolling sea adding to variations in undulation, every other day I have completed 30 laps, and at two minutes per lap, it comes out at one hour of running and just over five miles.
Although yesterday wasn’t supposed to be a run day, it was my 69th birthday, so what better way to celebrate ones birthday than with a thirty lap traverse of that desolate deck…Just one other runner fleetingly seen on most sessions, with a brief good morning uttered in the chilly morning air.
Although I’ve not been posting in this thread, I always follow progress and are motivated by your efforts…Well done everyone…see you soon…
Smashing post Bob, and I’m so glad you’re enjoying your break. Running with that sea air coming at you must be a wonderful experience and a change too from your usual route and the farmer’s dog I trust you had a great birthday too
Suzie - Four miles is nothing to be sniffed at. I can’t envisage running in that heat like you do, it’s a pretty awesome challenge which you manage very successfully. Well done
Thanks for the motivation too. Every little helps when my head’s full of life’s personal issues. I went to the gym this afternoon but only for a very quick blast on the bench and pec/fly machines so I won’t bother writing it up. All went okay though and it puts me in good stead for later in the week when I’m due some heavier work, plus the rest of my legs workout.