Dun did it anyway 
. Struggling on the way out but overall a slight improvement on last time. If I can be a little lighter on my feet each run I should get back in the swing of it in no time. Wasn’t even aware of my knee so that sure is a good sign.
Well done, MKJ:023:
It’s never easy trying to regain one’s own standard of fitness following an injury.
Keep at it bud, and you’ll soon be back to fighting strength again. No doubt about that bud:cool:
…Anyway, and while I’m in this thread I might as well post one of my gym sessions. This is reprinted from yesterday’s training journal I post on this link
https://www.muscletalk.co.uk/Floydy-My-latest-chapter-2017-All-or-nothing-m5482644.aspx
To be honest, I don’t post my workouts very often due to nobody on here having the foggiest…but here we go…
"Postponed from yesterday due to running out of time to make my weekend “real ale tasting session” (i.e. pub crawl), then walk home, eat and up again after a couple of hours for a near-slumber-free night watching consecutive episodes of The Shield because I was wide awake at 1 a.m. for three hours (that’s the night shift for yer, you never get into any sensible rhythm), I had a lovely lie in this morning. Finally awoke again late morning, a quick sarnie and offski for a legs sesh.
Not feeling tired but trying to cope with a weird dizziness throughout, I nevertheless got through quite a pleasing workout completing the whole range of my legs programme".
Saturday 15/4/17 Legs:
Incline press:
25x200
25x250
25x300
16x350
18x350
15x350
12x350
13x350
*Strength absolutely rocketing up the scale with these now. Setting the scene with warm-ups now on 200kgs just to whet the appetite. It’s also the first time I’ve done five sets of the 350 and I was sorely tempted to go for the 400 which would have been easily manageable, but decided to stick at 350kg fail set reps instead.
Standard leg press:
27x200
22x200
19x200
16x200
17x200
40x150 high reps
*Straight off with the full stack on these from now on, and staying there throughout.
Calf toe press (using above machine):
26x150
20x150
15x150
Hack squat:
6x150
6x150
6x200
6x200
*Regular sets on this today. Saving my quads for the full workout.
Extensions:
15x80
15x80
15x90
11x100
10x100
Seated ham curls:
16x60
10x70
7x70
Lying ham curls:
10x40
20x25
*Rarely do these as they don’t agree with my lower back. May keep them in for future high reps sessions but with lighter weights.
Good girls:
28x60
20x60
16x60
Bad girls:
18x60
17x60
19x60
Incline press (return for ½-way high rep finish):
50x150
Ab crunch:
20x50
20x50
20x50
10x60
10x60
Time: 1hr. 45mins.
Apart from the nauseous feeling at the beginning of my workout which I put down to being hungry more than anything (or it could have something to do some kind of latent residual hangover dregs), I was extremely happy with this performance. A shorter, interim legs session will be added mid-week.
Thanks for reading, hope the weekend is treating you well. 
You are a big guy and that is one punishing routine. Keep it going for as long as you can I say. My layoff sure shows me how you go down hill quickly without regular exercise. Aches and pains from the simplest of tasks.
It’s hard work, MKJ, but I’ve been doing this madness for a long time - and yes, it sure gets more difficult as we age.
But as you say, injuries pending, it’s always best to keep things going, however short a workout, to keep the health in check. Though the diet is as much a part of this as exercise is.
I seem to have shaken off my aches and pains from yesterday’s exertion so I’m tempted to try another today. Gonna ponder on it for a while but hopefully I will set off around 5pm for a 5 miler. Should I show an improvement I might well push for 6 miles. This will take me down to the sea and then along a makeshift track to a river and finally back home (to the car park) - a long loop.
Oh well, so much for the run. After walking around for a while I realised I hadn’t recovered as much as I thought. Just couldn’t face it.
Give it time bud. It’s the same as any from of exercise - sometimes the body needs a break to recover. I’m sure you’ll be itching to get back into it and to your usual standard very soon.
Even a five mile run would put me to shame these days. I haven’t done any sustained type of running for years!
Feeling much revived today so definitely going out. Feel quite enthusiastic about it in fact.
Dun did it. Twas far from easy. Mile to the beach which was mainly on rolling sand dunes then across to the river-mouth and back around for a total of around 6 miles.
6 pints of lager and a large shot of vodka as a reward for my effort I reckon.
Only kidding 
.
Yes
Stick to the vodka mixed with wine and fizz 
You know everything there is about me don’t you .
Can’t pull the wool over your eyes 
.
Well done Mark, but don’t let enthusiasm and a desire to get back to where you left off override common sense.
PS:- Apparently ‘Milk’ is the best thing for rehydration after exercise…
Blimey, stiff and tired this morning. Back is suffering a bit but that was because of the gardening mainly though the running didn’t help as I suffered quite a few twinges during it.
Will be concentrating on weight loss now with a view to being a little lighter each run. Got some frozen fruit defrosting in milk ready for brekkie - when I can face it that is.
Good on you Mark, and yes, I’ve noticed that weight plays a major part in the efficiency of running…Or lack of it…:-(:-(
Slowly but surely I’m getting a handle on my fitness again. It has been a very turbulent 5 years or so for me in more ways than one - kind of like a delayed mid life crises. I’ve questioned being fit at all - questioned a great many other things too which has resulted in weight gains and losses - highs and lows in other words. Hope to hell some equilibrium returns and I can become both physically and mentally fit this time around . I need to curb the excesses.
I’ve been checking out a new gym with more modern equipment than the gym I currently use, and it was quite the experience! Loads of black and chrome machines which were so complicated-looking what with all the straps, buckles and handles that I was wondering which way 'round you were supposed to sit on them, never mind working out how to actually use them. 
Still, the young man doing the induction was very good and showed me the ropes over around 30 minutes, so I’m raring to go tomorrow.
I’m so glad all the treadmills and exercise bikes have little TVs with headphone sockets built into them - I usually find those machines so boring to use. The cafe on the floor below is a nice little bonus, too.
Up down, up down, up down - then the other eyelid.
Felt better this evening. 4-5 miler and was def jogging a little easier and faster. Tell you what I had forgotten how nice a chilled lager is after hard exertion. Amber nectar of the gods for sure . Hot bath and a cold drink - bliss .
Visited the new gym for the third time this week and did 10 miles on an exercise bike, then about 40 minutes on various weight machines, then another 10 miles. I had a great bike ride on the second session, listening to loud, thumping music through my earphones with my eyes closed, enjoying the burn in my legs. Bliss. Did a warm-down on the machines lasting around 15 minutes then off for a nice refreshing coffee.
What I’m most pleased with so far is that I don’t get out of breath. I get a nice “glow” on, I can feel my blood pumping nicely and my breathing remains steady, although it is deeper than usual. At least I’m not panting through my mouth.