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Exercise & Fitness Exercise & Fitness: Chat / Discussions
3101

It is a fine thing go come across an interesting person who left a lasting mark, so I thank you for the introduction to Capability Brown. Hopefully I’ll be able to enjoy his labors one day! He is not unlike our Fredrick Law Olmsted a few generations after Brown, designed Central Park, but I digress…

I am sure all of outdoor Yorkshire was pleased to have you back home, and I am sure you were just as happy. Not a bad way to start back! There’s always a few intrepid athletes on cruises who have to have their “fix” :lol:. I’ll heed your advice and start early, but no too early…this is vacation, after all ;-).

We had a cold-ish front come through this morning that opened the skies and left us puddle-flooded, but by this afternoon the skies were crystal clear and the humidity had actually dropped. That tells you something when the moisture in the air is lower after a rain than before it! :shock:

My daughter joined me today, and as it is Sunday, we had the forest trails to ourselves. With only the cicadas, a few lizards, and squirrel or two to encourage us with their songs and rustling of leave, we ran a light four miles with a really fast time. With that little victory, we rewarded ourselves with a pitcher or lemonade tea on the dock. Fun day!:smiley:

3102

Being on a guilt trip I thought I’d better make an appearance in the thread. It’s very interesting reading about your exploits, new trainers and continuing sterling efforts with your running and gym training, respectively. Well done all :026:

The part I don’t actually feel so guilty about is not actually training myself. I have done nothing for over a week and I’m not even bothered about it. I work hard, I’m enjoying the sunny weather outdoors and that is essential for my wellbeing due to my nocturnal working hours, so be it. I’ll be back at the gym when the weather gets cooler like I always do.

Because I’m not rying to fit everything in to my three hour slot of freedom time per day, I’m feeling much more content with life as I’m relaxed, and that is such a great feeling.
My wife is doing well too, I have been starting to make inquiries about possible employment changes and it’s now less than three months until I can clear my 20-year old debt problem.
Life is looking sweet at long last.

Keep it going folks, I’m sure I’ll be joining you all again in here within a week or so :cool:

3103

Floydy! I am actually proud of you for taking a break. Even Olympic athletes take lengthy breaks for physical and mental recovery. If part of that mental break is stepping away from the fitness threads for a while - good for you :hug:.

I am delighted to hear your wife is doing better and it it’s been hard and dedicated work to get yourself to the place in which you had options on where and when you wanted to work.

Enjoy the summer and recuperate away!

The weights aren’t going anywhere :mrgreen::023:.

3104

It’s good to hear from you Floydy…And I’m glad things are finally working out for you and Mrs Floydysaurus…:038:

I looked old Freddy up Surfermom, and he did some outstanding stuff during his life, not least of which was Central Park which has probably set the standard for all future cities…:smiley:
‘A pitcher of lemonade tea on the dock’…Sounds like something out of a Tom Sawyer story…:wink: Idyllic…‘Miss Daisy’s Lemonade Tea’ and a slice of ‘Key Lime Pie’…

Oh yes!..back to today’s effort…Five hot dusty miles under a blazing sun!..and afterwards…Sitting under the pigeon loft with a mug of Sweet Yorkshire tea and a Bakewell Tart…:cool:

PS:- I hope Mrs Fox doesn’t mind me calling her a ‘Tart’…[SIZE=“1”]runs for cover![/SIZE]

3105

A nice gym session yesterday, not as good as the best one I had recently, but even with the air-con on the gym is pretty humid. I found it quite energy-sapping! How you amazing runners do it I’ll never know. :smiley:

Even feeling drained a bit I mnaged a score of 90/100, burnt 1024 calories and lifted 67,790kg, with the leg workout continuing to surpass the arm and body workout totals combined, being 51% of the workout. I’m sure the datakey system missed out some crunches and back extensions, though, as other people were noticing the key system was a bit glitchy. Still, as long as the leg workouts are at 120kg on the leg sled I’m happy anyway.

Take care all and watch out for those heat levels! :slight_smile:

3106

Glad to see you all fighting the heat and humidity Florida style! Well done!

It’s actually cooler today as showers in the night knocked down the heat.

This is a short entry as I am off on vacation. You can bet that I will remain true to the cause (and honestly so I can enjoy the pizza, pasta, and wine), and will report in when I can.

Wishing you all well!

3107

At the minute I’ve got as far as 3 exercise sessions a week for 30 mins each usually early morning. Now I have the exercise bike I try and hop on it for 10 mins here and there at least once a day.

Got a comfy gel seat and some virtual cycling DVD’s coming this week so hope to building up my time on that next week and trying aiming to do 5 days a week exercise (on 2 days 30 mins kettlebells, 1 day 30 mins wii fit/yoga, 2 days 30 mins cycling) with a couple of rest days, plus trying to walk round the house and garden as much as I can manage with rollator with leg weights on to help build calf muscles.

3108

Wow, this heat is a killer, even in a nice air-conditioned gym! Still, a nice steady session yesterday, scoring 92/100, 1161 calories burnt and 77,410kg lifted. That doesn’t include some work on the cable/pulley weights which doesn’t get recorded on the training app’s console.

I am getting carried away with the leg work, strangely, and the leg work accounted for 61% of the workout. If I’d been told that 6 months ago I would have laughed! It must be the novelty. :slight_smile: I’ve just beaten the total I lifted in May, when I topped the chart in the gym for most weight lifted, and I have 3 or 4 sessions left to go in this month, so I am pleased with that regardless.

Training on Saturday, if the heat hasn’t melted me! Have fun, whatever your form of training is. :slight_smile:

3109

Floydy where are you!
PM box out of order! X

3110

Hi all, would you mind if I reply to your posts and your exercise outings when I’m at work later please?..just a it pushed for time :confused:

Making my return having sorted my all-too-fragile life out lol, I spent the best part of this morning devising a new training template. What I have arrived at is a fixed 4-day (numbered) programme which splits my entire range of exercises in a do-able order which I will fit into each week. I will adjust each exercise’s reps and weight each time for the next week’s session.
Every session will be full body, upper and legs mixed but no exercise will be done twice per week, slight variations will occur.
Training days may vary depending on commitments etc but the training will still be carried out one way or another to fulfil the respective routines. You will see how this works out as I go along.
Typing the routine out just one will enable me to save time each week by simply copying and pasting each session, changing figures slightly where adjustments are made.

As my first of these sessions has fallen on a Sunday, normally there wouldn’t be such a long workout as I have work tonight, but ho hum I’ll ride with it. I’m sure I’ll be okay later on!

Workout #1: Sunday 28 July 2019 1hr.30mins.
(All weights in kgs)

Horizontal ‘sled’ press:
Feet low to high:
25x120, 20x150, 18x170, 15x190
12x200 +3, +3, +3, +3, +3, +3

Feet high to low:
12x200, 18x180, 25x160, 20x140, 40x120

*An exhaustive return after over three weeks away from the gym! I was on this first machine over twenty minutes – luckily the gym wasn’t very busy today.
You will notice that the foot positions vary on the uphill back down to downhill as the weights change from higher to lower. This ensures that all of the muscles from the hamstrings, side quads, inner knee quads and glutes experience a full workout. Well pumped up!

Calf press (using sled. Pushing with toes from bottom of plate, not from the quads):
25x100, 20x120, 15x140, 12x160 +5
20x100

Lat pulldown (hammer attachment):
15x35, 10x50 +3, 8x60+2, 6x70+1

Seated row:
15x41, 12x47 +3, 10x53 +2, 6x59 +1

Pec dec:
20x40, 15x45 +3, 12x50 +2, 8x60 +1

DB preacher curl (leaning forward over bench), alternate arms:
10x14, 8x16 +3, 6x18 +2, 4x20 +1

DB concentration curl, alt:
8x14, 6x16 +3, 5x18 +2, 4x20 +1

*You will notice from the above few exercises that I have utilised my previous ‘extra few reps’ system (i.e. ‘tension training’), pausing after the set and pushing out 3,2, or 1 more rep on each set. This enables the muscles to contract and therefore become firmer.

Standing E-Z curl (paused):
6x28 – pause - 6x28 – pause - 6x28 – pause - 6x28
*Without putting down the barbell I paused for breath for a couple of seconds after each set then carried on. This is extremely difficult but creates a huge effectiveness in the biceps. Not easy though!

Tricep extensions:
25x40, 15x50 +3, 12x60 +2, 8x70 +1
*I need to add more of the extra reps to this exercise next time to feel any benefit. Either that or increase the weight to suit my strength. We’ll see next time.

All well and good but fit to collapse! My other three sessions this week will have to run consecutively as from Thursday and next weekend I will be unavailable (I’ll explain then). Some heavy work in the gym this week to come this week then!

Thanks for reading :cool:

3111

Bob, Suzie - Great to hear you are both doing well with the running, even in this absurd heat. Imagine the calories burned off too. Good work as always :cool:

3112

Excellent progress, Susan. I was wondering how you were getting along with the bike and leg weights. Are you noticing any difference in your calf strength yet? :cool:

3113

Tachyon, you’re becoming a monster in the gym now! I imagine as well as your fitness levels getting much better, you are getting stronger too and therefore buildin some well-earned muscle to boot. It’s not just muscle that will grow and show, it’s the more useful addition of being stronger in the bones too - the hips, lower back and knee joints will all benefit from your wonderful willpower and dedication.
Keep at it buddy! :026:
Your leg strength is going fantastically well especially. 120kgs and all those power reps! Good man.

3114

Hi.
Day two of my new programme and ten different exercises to yesterday’s ‘comeback’. All went well and I left the gym feeling rejuvenated and refreshed. Same format as before then, here we go…

Workout Day 2: Monday 29 July 2019 1hr.10mins.
(All weights in kgs)

DB press, 15° incline bench:
10x24’s (48kg), 8x28’s +3 (56), 6x32’s +2 (64), 4x34’s +1 (68)
*Notice I’ve added the total weight of both dumbbells. I’m rather pleased with the weight I’m pushing solely from the triceps.

Bicep stack curl, standing:
15x15, 10x20 +3, 8x25 +2, 6x30 +1

Triceps pulldown, close grip bar:
15x25, 12x30 +3, 10x35 +2, 6x40 +1

Single arm Low row, alt. arms:
12x60, 12x70 +3, 10x80 +2, 6x90 +1

Fly delt dec:
20x65, 12x80 +3, 10x95 +2, 8x110 +1

Arm curl (machine), alt.:
15x25, 10x30 +3, 8x35 +2, 6x40 +1

LEGS

[B]Extensions /B:
25x40, 20x50, 12x60, 10x70, 10x80, 8x90
8x100 +3
15x100 ‘bounce’ reps
10x60, 25x35, 3x100
*A good variety of different methods within the one exercise on this. The ‘bounce’ reps are lifting the full stack of 100kgs to the top of the movement and simply ‘flexing’ the quads by lifting the weight for 2-3 inches each time. A killer! The final three reps which took place after the weight was right down to 35kg was a total shock for the muscles also, which is always a good plan of action.

Adductor:
25x50, 20x55 +3, 12x60 +2, 10x60 +1

Abductor:
25x50, 20x55 +3, 12x60 +2, 10x60 +1

Loved every minute of that despite the pain and torture involved. This routine is going really well. Tomorrow, another variety of exercises to perform including some very heavy incline leg press work. Stay tuned.

Thank you for reading as always :cool:

3115

Golly, it’s quiet in here…:069: Hope everybody is okay :slight_smile:

Continuing with my new programme, here are the exercises I carried out today. Same format as before and as usual, minor adjustments will be made for next week.

Workout #3: Tuesday 30 July 2019 1hr.05mins.
(All weights in kgs)

Smith shoulder press, 60° incline bench:
12x30, 8x35 +3, 6x40 +2, 5x45 +1

Smith flat bench press:
10x50, 8x60 +3, 4x70
*I abandoned this exercise after the second set because it simply doesn’t give me any benefit. I’ve always hated bench pressing sbut to keep the main technique similar I’ll be tweaking this one to a ‘paused’ set method from next week.

Lat pulldown, underarm close grip:
15x35, 10x45 +3, 8x55 +2, 6x60 +1

Standing DB curl, alt. (diagonally across chest, swap over):
8x14 – pause - 8x14
5x16 – pause – 5x16
*Done by standing with a dumbbell and instead of conventionally curling it towards the shoulder it is lifted towards the opposite shoulder instead. The other hand supports the elbow and then a quick swap of the hands to exercise the other arm without pausing. This is effective for the outer biceps more than the front ‘belly’ of the muscle. I’ll add a third set using the 18kg dumbbell from next week.

Barbell curl, standing (paused):
6x25 – pause - 6x25 – pause - 6x25 – pause - 6x25
*A standard fixed bar with 25kg of weight. Holding in the paused position at the top for a couple of seconds, then continue the lift.

Triceps pulldown, standing, reversed underarm grip:
20x10, 12x15 +3, 10x20 +2, 8x25 +1
*A different method which is done by using upturned palms of the hands rather than the usual overhand pushdown. This is very good for the mid-triceps muscles. As this was fairly new to me I found the weight too low and will be increasing each set by 5kg next week.

LEGS

Incline press #1:
20x160, 12x230 +3, 8x270 +3
6x320 +2, +2, +2
*This was like a crash course in leg building. Four very heavy sets with pretty extreme increases in weight in between the sets. Only four quick sets but knackering!

Incline press #2 (paused sets):
20x130 – pause – 15x130 – pause – 12x130 +3, +3
*Going very deep on the paused extras, this ensures the tops of the thighs are especially worked hard.
50x130 ½-way fast reps

Another thoroughly enjoyable but exhausting session. The final workout of the week will be tomorrow which will see the remainder of my standard exercises being done.

Thanks for reading :cool:

3116

Hi Floydy, nice to have you back! It’s been quiet because of the holidays, I think. Some interesting variants on curls there I’ll have to have a go at. I’ve found I enjoy the cable/pulley weights for curl-type exercises, but the DB sounds like something I’d enjoy. :slight_smile:

Today and Saturday just gone went nicely, and today made the 5th session in a row where I have burnt just over 1,000 calories. I’m going to try and make sure future sessions are the same, gods help me. :smiley:

Thanks to starting to do leg work now, I lifted a total of 590,972kg in July (30% upper body, 20% trunk/core and 50% legs) which is a huge difference when compared to the 91,245kg I lifted in January, when I first started. Slow, steady work has worked out well for me, and playing it safe meant I didn’t do anything silly and injure myself in the process! I’m looking forward to next month now. :slight_smile:

3117

Good to see you still ‘pounding the poundage’ Tachyon, those figures are hugely impressive. Well done :023:

Yes mate, dumbbells have always been the most effective way to train the arms (plus chest, back, triceps, most areas in fact). There are just so many methods of utilising them; even changing hand positions works different areas of the same muscles and that’s what you see in some of bigger bodybuilders who seem to have muscles on top of muscles. It’s the variation of using the same weights that does it. But there is also barbell, E-Z bar, olympic bar and the cables too. As you mention, you have been using cable training to your advantage.
They have always been a bugbear with me unfortunately. They are superb to train with effectively but being tall I find that a lot of the apparatus is too ‘confined’ with the cables being positioned too close together to work well for me. I really only do the high pull bicep curls now with those and even then I can’t always get my stance right. I’ve never been too good at coordination anyway, hating football!

Anyway, keep it going matey. I’m looking forward to yor plans for August. Do you have a programme or ‘template’ worked out yet, with goals and targets? Might be a good idea? :cool:

3118

My final workout of the week will take place today (Friday) after a couple of sorely needed rest days. Watch this space this afternoon for all the gory details of my intrepid encounter.

3119

I hope you were feeling OK Floydy, and that you just felt like a couple of rest days? Nothing aching I hope? For me, a couple of rest days is always good. There are times I’d like to go to the gym every day, but I find my muscles need time to settle down after a session, so I always have at least one rest day between visits to the gym.

I hadn’t considered the problems a tall person might have with the cable/pulley weights, but at 5’ 7" tall I’m in the average height range so they always seemed fine for me when I started using them. As you say, there are so many ways to use them with the arms that you can get every muscle going. I noticed they must be giving me some results as my left shoulder isn’t as stiff as it used to be, and it has less niggling pain when I use the shoulder press. I normally find it so uncomfortable that I often just do one set of 20x15kg and leave it at that, but yesterday I did five sets. The first three were just single reps, but the last two were consecutive. Another small milestone! :slight_smile:

3120

Same here with running Tachyon, there are times when I could go out every day, but by and large I have stuck to my strict rule of running every other day, that is until now…:confused:
Because I no longer do a ‘long’ run on Sunday’s I feel so guilty and so have put an extra Friday five mile run following my Thursday five…I’ve lost count of the number of runners I know who ran every day and no longer run.

Incidentally, this morning’s run went like clockwork, so now I’m winding down…:smiley:
A restday tomorrow…:015:
Nice workout yesterday Tachyon, still progressing I see…:038: