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3121

Two days of rest was most welcome and this final part of my 4-day programme really showed the benefits of taking a short break. I couldn’t believe the power reserves I had accumulated today whilst doing the remainder of my chosen exercises. :shock:
The late session of my week is always the most productive because I have no time restraints. Almost two hours of heavy work, pushing myself as far as I could go. Great fun, if this kind of beasting is your idea of “fun” that is…

Workout #4: Friday 2 August 2019 1hr.45mins.
(All weights in kgs)

Chest press (up-down):
15x50, 12x60, 10x70, 8x80
12x60, 25x40

E-Z preacher curl, seated:
8x38, 6x43, 4x48
4x53 +2, 4x58 +2, 3x60.25 +1
15x28 +5, 12x28 +5, 20x18
*This was the best performance I have achieved on this favourite piece of apparatus for many years. I just couldn’t believe how much I had in the tank. It’s virtually all bicep work lifting the bar with increasingly heavier weight and to reach over 60kgs and then do a few extra reps on top of that baffled me as to how my arms were coping with it!:017: Furthermore, I then went back down the weight range with three moderately lighter sets, still of post-10 reps. The arms were looking pretty swole by the end of this! :104:

Single DB raise (laying on bench, hands interlocked under inner top of the weight, push up and down) (100 reps total target):
50x50, 30x50, 20x50, 10x50 = 100 reps.
*An on-the-spot additional exercise to my template saw me reintroduce this excellent triceps/delts exercise. Like the E-Z bar exercise above, my strength seemed to be rocketing today. 40 reps of 50kgs straight off baffled me!

Hi-pull bicep cable curl:
12x25, 8x30, 6x35, 4x40
15x20
*With my biceps in such a pumped up state I changed my planned concentration curls exercise to the high ‘double bicep’ cables machine instead to do some serious tension training on the guns, pausing at the top of each rep for a couple of seconds. It’s a piece of apparatus which always gets a few glances from the posers and pulling inwards 40kgs at height is no mean feat! I like to show the bicep boys how it’s done properly :081:

Tricep extensions (paused):
15x40 – pause - 15x40 – pause - 10x40 – pause - 10x40
10x50 +5, 8x60 +5
*I’ve done the tricep extensions before this week but it was a straightforward “up-down the stack” method. This time it was more a ‘tension training’ effort.

Arm curl (machine), both arms simultaneously:
20x20
*A second go on this machine this week but using both arms together this time, not alternately. Just the one set as the workout finally caught up with me and my arms just ‘crashed out’ lol! :100:

Ab crunch (up-down):
25x30, 25x35, 25x40
25x35, 25x30, 25x25
*I’ll never match Tachyon’s million reps per session, but these are a nice way to end a good afternoon’s workout nonetheless! :cool:

LEGS

[B]Seated ham curl /B:
25x40, 15x50, 10x60, 6x80, 4x80 +1
12x60, 15x50, 20x40, 25x35, 20x30
*Again, I just kept on adding more and more sets. Nothing could stop me today!

Lying (prone) ham curl:
20x20, 15x25, 10x32.5, 6x40 +1, 3x47.5
*A personal best with the last set there. A week of intensive leg training has paid off handsomely!

A very productive week though it was hard-going. Normally the four days will be spread out more but I’m away this weekend, so I had to cram it all in. It was a good call resting for two days after the three consecutive sessions though.
Next week, the same format but with new targets for the weight and reps.

Have a great weekend all :cool:

3122

Floydy
the only curl I do is getting into bed and curling up. Does that count?

Sorry but you might as well told all that to the moon as it means absolutely nothing to most of us

3123

Maybe I should stop posting in here if it’s all a bit pointless. Sorry Realspeed but some people do see my posts are beneficial. Tachyon for one.

3124

Nice stuff there Floydy! :slight_smile: Like you, the end of the week session - Saturday afternoon for me - is the one I can spend most time on, and I do enjoy the extra time I can spend in there. With luck and some determination I am hoping to up some of the weights I do tomorrow. The up/down method of lifting weights is something I enjoy now, and I do it on the chest press and the pec deck. The arms are getting better, lol.

One odd thing is that on stomach crunches I tend to stick to 50kg for reps of 30, yet the back extension (sort of the reverse of a crunch) I can do the max stack of 67.5kg for 30 reps at a time. I do 4 or 5 sets of reps each through the session, but didn’t think I had particularly good back muscles, but there you go. I must have evolved for a strong back and a small brain, lol.

It’s nice that I now know some of the people who go to the gym to train, and the three men and three women I have met are very nice. We socialize a bit in between our gym routines. It gives an added bit of pleasure going there, and we encourage each other whenever we happen to see each other. It does make a difference! :slight_smile:

3125

It makes sense to me though. :slight_smile: The terminology Floydy uses is what people who use gyms for weight training are used to hearing every day. It’s nice to compare how we are doing!

3126

Same could be said of most of the specialised threads on the forum realspeed, it’s one of the reasons I don’t go into the gardening or basket weaving threads…:wink:
Keep them coming Floydy and Tachyon, I read and enjoy them…:cool:

3127

Thanks buddy, us fitness freaks must stand together against the fridge raiders of the world :cool:

3128

Great day at the gym, in which everything seemed to go smoothly and “in the zone”. I love gym sessions like that. Total weight lifted was 85,635 kilos and 1,294 calories was burnt in the process, with the session rated by the gym data system as 94/100 for effort.

The weights given below (I think I copied them all over from the computer) are just straight totals…
Shoulder press: 60x15kg
Leg Curl: 20x30kg, 20x35kg
Leg extension: 40x30kg
Hip abduction: 180x35kg
Hip adduction: 165x35kg
Chest press: 95x50kg
Stomach crunch: 120x55kg (upped the weight 5kg)
Back extension: 120x67½ kg (max weight on that machine stack)
Pec deck: 20x30kg, 20x35kg, 15x40kg, 15x45kg, 100x50kg
Leg sled: 225x120kg
Pull down: 80x50kg
Cable/pulley: 90x9kg, 60x14kg, 100x18kg (assorted curls & triceps, alternating the arms)

I’ll have to keep this up as I am feeling great and - staggeringly - I have the showings of a 6-pack appearing, lol. It amuses me no end to see it, unimpressive though it is, as I can remember being in my 48" waist trousers 3 or 4 years ago. :smiley:

Good luck with the training guys and gals!

3129

This is absolutely fantastic, Tachyon. You’re coming on in massive leaps and bounds with all this now!!:023::026::038:
Those totals and gains are truly inspiring (Realspeed - take note pal…you can do this too!). Just for interest, on average how many sets do some of these exercises equate to? Do you rest much between the sets also?
I particular commend you on the leg work, an area you found very difficult to begin with. You show that IT CAN BE DONE. Brilliant! :cool:

A six-pack can be achieved at any age because the muscle is always there, it’s the diet that mainly is the cause of whether or not a six-pack becomes visible. I have a very well-developed midrift but my weakness is the beer at the weekends and the abs tend to get covered up again by Sunday lol!

Again, this is great work buddy! :041: Next one Tuesday I guess? :cool:

3130

After a very enjoyable weekend in Grimsby (!) meeting up with an old RAF pal and sampling some very pleasant ales, I was back home this afternoon.

I am now off work all next week taken primarily because I want to spend some more time writing away for new jobs. I’ll also be seeing the grandkids a little more and having a few days out and about with Mrs. F.

However, I will also be fitting in some hassle-free time at the gym with no time restrictions, so I am planning to do a DOUBLE session from my new routine tomorrow (Monday). I already have the figures updated from last week and I’ll be trying to better each exercise’s target. Should be good fun! :confused:

3131

Thanks big guy. :slight_smile: With the arms I do 2 sets of 20 usually (12 to 15 if I am struggling by the end of the session) and I rest for 10 seconds between sets. After my two sets I change straight away to another machine and get cracking as soon as I am seated.

Crunches and back extensions I do a set of 30 on each machine, then swap to arm or leg machines. No rest in between other than getting over to the machine.

Leg work I do sets of 30 on leg sled, hip adduction and hip abduction, doing 2 sets on each of those at a time with a 10 second break between them. Sometimes, if my legs aren’t tired, I do 4 sets of 30 on the leg sled, with a 10 second break between them. I am still building the leg muscle groups up but they’re not doing too bad. I love it when I can do the 120 x 120kg on the leg sled because that alone adds up to 14,400kg lifted all by itself, which equates to 14 Imperial tons so a website conversion tells me, lol. (I’m not sure I believe that!)

Usually, yes, but I have my annual health review on Tuesday, so I might have to cram that session in on an already busy Monday. Prior engagements are the curse of the weightlifting classes, as I’m sure you’ll agree. :smiley:

3132

Great set/reps routine actually. I’ve done these 1-2 sets of bigger reps occasionally myself, mainly for the additional ‘high reps’ session I sometimes throw in, but prefer a more traditional 3-6 set routine. Like you though, I have minimal rest in between sets as it’s best not to let your muscles cool down too much.

Yes it’s a P.I.T.A. when our gym plans go to pot because of appointments, commitments etc. Your training tomorrow may be harder in some areas mate, but you’ll soon get back on track again I’m certain of it :cool:

3133

It boggles me that at my gym some people rest a lot between sets, even if they are only doing a set of 10. The screens on the machines give a 60 second timer and quite a lot of people use between 30 seconds to the full 60 seconds to have a rest. That’s if they aren’t fiddling with their damn phones for even longer than 60 seconds, which about 50% of the “younger” people do. They may simply be doing what they are told at induction to the gym though, as I recall a friend of mine saying the staff had told her to do sets of 10 and always rest for 60 seconds on the weight machines.

At a slight tangent, I also see some people in their twenties to late thirties lifting less than I am and doing less reps, which also boggles me. They should be leaving me in the dust!! They’re in their prime, for gawd’s sake, and I’m a knackered old geezer with a damaged heart, iffy knees and regular chemo medication. :smiley: Well, as Arnie says in Terminator: Genysis, he’s “old, but not obsolete”!

3134

Brilliant! Yes mate, the ones that amuse me are those who sit in front of the free weights on a bench staring motionless at themselves just sitting there doing nothing at all. They look like they are gazing into their own eyes. It’s really odd!

3135

OMG, yes, I see those too! They do it the most in the long wall mirror in front of the dumbbell area of the gym, sitting on a bench (there are 3 of them) and staring blankly into the mirror for ages between sets. :smiley: That’s the main reason I use the cable/pulley weights, because all 3 benches are usually occupied.

3136

It’s so good to have to time off work and after sorting out some job applications and also making it known to my pension provider what my plans are I then hit the gym for a fantastic double session: Days 1&2 combined. Some of the ‘extra’ reps were discarded but I made it up by adding extra weight. All my exercises had been updated with revised figures and all of my new targets were reached.

Workout Day 1&2 (DOUBLE SESSION): Monday 5 August 2019 2hr.35mins.
(All weights in kgs)

UPPER BODY

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

Seated row:
15x41, 12x47, 10x53, 6x59 +4

DB press, 15° incline bench:
10x24’s (48kg), 8x28’s (56), 6x32’s (64), 4x36’s +1 (68)

E-Z curl, standing (paused):
6x28 – pause - 6x28 – pause - 6x28 – pause - 6x28 +2

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

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

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

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

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

Seated Low Row, single arm alt.:
12x 60, 10x80, 8x90, 6x100 +1

Fly delt dec:
20x65, 15x80, 12x95, 10x110 +6

Tricep extensions:
25x40, 15x50 +10, 12x60 +8, 8x70 +6 +4

[B]Arm curl /B, alt.:
15x25, 10x30, 8x35, 6x40 +2

LEGS

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

Feet high to low:
12x200, 18x180, 25x160, 28x140, 30x120

Calf press (using sled. Pushing with toes from bottom of plate, not from the quads):
25x100, 20x120, 15x140, 12x160 +2
20x100

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

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

[B]Extensions /B:
25x40, 15x60, 12x80, 10x90, 8x100 +3,
15x100 ‘bounce’ reps
10x60, 25x35, 6x100
4x100 +10 ‘flex’ reps

Ab crunch:
50x30

Exhausting work but I accomplished my goals and that only proves that not only can I still do this madness without too much trouble, I’m also gaining strength once more. I’m even more pleased with myself that I can easily outlast all of the youngsters at my gym too. Lightweights all!:lol:
Next session mid-week.

Thanks for reading :cool:

3137

Good stuff there Floydy, and I am particularly impressed with the single arm low row, tricep extensions and ALL of the leg work. It’s mean of me but it IS very satisfying to beat the youngsters, isn’t it, lol.

You also cleared up for me how you do a calf press on the leg sled, I.E. with toes at the bottom of the plate when you push! I have been wondering how the screen on the leg sled had two options of leg press and calf press. I’ve only been doing a leg press because I’m thick. :smiley:

I did manage to squeeze the gym in today, and surprised myself with a 3hr 6min workout. The time seemed to fly by and everything was smooth as silk on the machines. Heart and lungs were having no trouble and I wasn’t ever out of breath, even though I have no rest breaks between the machines.

I’m sitting scarfing down some fish in between typing and am going to have some strawberries for afters as a treat, as I couldn’t fit lunch in and I only got back home at 6:30pm having been out since 10am. I burnt a lot of calories, too, so I am really going to enjoy my late evening meal, lol. I’ll do a summary of today’s session a bit later. :slight_smile:

3138

Right, thoroughly enjoyed my late meal, and here’s the breakdown of today’s session. The data system has been acting up for people today and it has been missing sets of reps off the system, which is annoying. Accordingly, I have made the weight totals below as accurate as I can… I hope they fix the damn thing soon. :smiley:

According to the wonky data reported by the machines and recorded on the central console the workout was rated as 98/100, 1519 calories burnt, 107,195kg lifted in total. My new record in all categories! I even managed to walk 5 miles in my travels today, too. I’ll sleep tonight. :smiley:

(Arm reps are usually in 20’s, leg reps and stomach/back are in a mix of 20’s and 30’s…)
Stomach crunch: 90x45kg, 60x50kg, 60x55kg
Back extension: 180x67.5kg
Pec deck: 10x30kg, 10x40kg, 10x45kg, 40x50kg
Hip abduction: 120x40kg
Hip adduction: 100x35kg
Chest press: 30x30kg, 20x35kg, 10x40kg, 5x45kg, 20x50kg (up/downs)
Leg sled: 455x120kg
Shoulder press: 60x15kg
Leg curl: 20x30kg
Leg extension: 20x30kg
Pulldown: 80x50kg
Cable/Pulley: 180x14kg, 80x23kg (mixture of muscle groups)
Low row: 40x50kg

I had a really good time on the leg sled and the shoulder press. The knees seem ok with the workout, although my legs are quite tired now. The shoulder press was pain-free in my left shoulder for a change, so I was able to do more reps than I usually do. Hope that continues!

Best of luck in your training endeavours, lads and lasses!

3139

Stunning work, Tachyon. It just proves that human endurance will always win over computer glitches. Apart from if you’re a student that is…they have no stamina do they bud?!:lol:

yes, I much prefer using the sled for calf presses (remember to only push the weight with the toes though - if you can see the calf muscles working instead of any of the thigh ones are, that means you’re doing it correctly. :023:

Thanks for the praise by the way, it means a lot and quite honestly keeps me motivated in doing this crazy stuff week after week as I go greyer by the minute!

Are you using a laying down version of the shoulder press, or a seated ‘upright’ one on a different machine mate? I tend to use the Smith machine nowadays because the bench is adjustable. A 60° incline is about right :slight_smile:

Let’s keep the flag flying for the oldies matey! :cool:

So it’s no training as I mentioned tomorrow (Tuesday). I’m taking all of the grandkids to one of those indoor fun places. Fun it may be for them…it will probably knacker me out more than they get! :confused:

3140

Well this should be interesting. It’s looking like an evening gym session, something I haven’t done for years due to normally being at work later.
It will be very busy but most of my exercises (Day 3 routine) involve free weights so hopefully there won’t be much waiting around for apparatus.

My reasons for this late session?
Me and Mrs. Floydy have been out for the day and stopped off on the way home at a pub in Beverley called The Angel for fish and chips (and a pint) so I need to let it settle down a bit!
I’m determined to go to the gym though, so watch this space for my write-up later :cool: