Post your daily exercise routine

Exercise & Fitness Exercise & Fitness: Chat / Discussions
1001

Since my last entry on here at the beginning of last week, I’ve been pretty busy with various things. I think my last planned excursion to the gym was on Thursday. Well I ditched that as I simply couldn’t be bothered, preferring instead to trawl around Hull’s old town ale houses with an old buddy. Much more fun that slogging it out in the gym. Was I feeling guilty about not exercising? Nope, not a bit. I work hard and having a few sociables was a far better way of relaxing:-p

Yesterday it was my Aunt’s funeral. A very quiet family turn-out, straight there and back really and because of my shift patterns and my body clock playing up I’d had very little sleep the night before and so it was straight to bed when I got back yesterday afternoon. My wife and myself went out for tea later on.

And so to today, and I’ve made up for my lost time at the gym with a real stonker of a workout. I love Saturday morning sessions, they’re thoroughly enjoyable and I pushed myself very hard indeed on a series of 5-set routines which saw me stay relatively light with the weights but hitting those reps until I was really forcing my muscles to explode within:shock: It’s worth it for the end results, honest!

Saturday 13 Jan 18 – Full upper body catch-up.

DB press, incline bench:
10x20, 6x24, 6x26, 6x28, 3x30, 25x20

Tricep extensions:
20x40, 15x50, 12x60, 8x70, 34x35

Shoulder press:
10x50, 10x60, 6x70, 6x80, 35x30

Single DB bench press:
20x50, 15x50, 12x50, 8x50, 32x32

Pec dec:
15x40, 15x50, 15x60, 6x70, 26x40

Machine curls, alt.:
6x30, 6x35, 6x40, 15x25

E-Z preacher curl, low pull, c/g:
8x28, 8x33, 6x38, 5x43, 29x18

Ab crunch:
20x45, 20x45, 20x45

Time: 1hr. 20mins.
Time now to chill out, have a decent meal and spend the rest of the day watching some TV, listening to some music and chatting to you guys.

All the best :slight_smile:

1002

Did I forget to mention that on Thursday’s eight mile run I had an encounter with the brown and white bad tempered dog from the farm…:shock::shock::shock:

He spotted me long before I was able to sprint off round the corner, out he came, effortlessly bounding over the gate and heading straight in my direction with slavering jaws and bared teeth he approached at lightening speed barking as he ran ( something that I’ve not been able to master)…

Not wanting to let him get behind me and remove a length of Achilles Tendon I stopped running and faced the animal. I decided to try a new approach…:cool: I knelt down and in a soft voice I invited him closer to make friends, after an initial snap at my fingers, his barking subsided and his body movements seemed less urgent. He then covered his snarling jaws and stood silently for a moment before turning away and walking slowly back to the farmyard…:-D:-D:-D…OGF…Dog whisperer…Not to be confused with that nobhead James Corden’:-p

Friday’s affair was a swift three miler along the canal towpath. I maintained a fast pace (about 70% of max) until I could run no further at that pace, I then jogged until my strength returned and repeated it several times. I arrived home devoid of energy, but satisfied. Recovery was swift and was more than capable of a trip to the cinema at Meadowhall to see ‘Darkest Hour’ A very rousing film about the events leading up to the evacuation of Dunkirk and the struggle of Winston Churchill to convince government not to capitulate to Hitler…If this film had been shown before the referendum, the majority voting for brexit would be more like 80%…:cool:

Perfect for running this morning and with no rain for the last week the roads were dry and free of ice. Quite a few degrees above freezing but in the absence of a half naked visit to the thermometer this morning I don’t know how much above. The farmyard was deserted, so no snarly dogs, but I did pass several gypsy ponies running wild on one of the backroads, they turned off into the nearest field as I approached. So after a steady and comfortable run I arrived home in decent shape and ready to deal with whatever Sunday throws at me…I could get used to this running lark…:-D:-D:-D

1003

Couple of good runs there Bob, good to see you’re getting that noisy ‘snarly’ under control. He’ll be trotting around with you soon.

Darkest Hour is a film I’d like to see myself. I must set aside an afternoon for that when I get the chance, hopefully withing the next couple of weeks. Another one is the (troubled re-shoot) story of John Paul Getty and his empire. Again, when time allows…

I reckon there’ll be a post from Surfermom during my night shift. looking forward to a report on how her Disneyworld perimeter run went. I just keep picturing our erstwhile friend jogging along like some kind of latter day Pied Pier with numerous cartoon characters in tow. I’m sure she’d be faster than most, though perhaps Speedy Gonzales or Road Runner would zoom past her on occasion. *Oops! Hang on, they’re Warner Brothers characters I think?!:shock:

Myself, and it was just a very short but productive workout for the legs today. I left the heavy weight out of proceedings completely and pushed out some intensive high repetitions instead. As long as the knees keep well oiled, that’s my prerogative for now of course…

Sunday 14 Jan 18 – Legs.

Ham curls, seated:
25x40, 12x50, 12x60, 8x65, 30x35

Incline leg press:
50x150, 50x150

Good girls:
40x50, 25x60

Bad girls:
40x50, 25x60

Horizontal sled press:
50x120

That was it today. Despite the rapid routine, my legs felt well worked, especially from the leg presses. Those last few reps were really hitting that lactic acid and I felt pretty well beaten up afterwards. A few stretches and all was well.

Time: 30 mins.

Thanks for reading :slight_smile:

1004

Delightful catching up on you workouts and running feats, Floydy and OGF!

I am reporting live (barely) from bed after four days of astronomy and Disney with my own little souvenir in the form of bronchits and a fever. First illness in years! Fun times! No matter, I will push through here in a little while and run a few miles once I will myself to get out from under all this downy warmth.

Anyhow, I did manage a couple of decent runs on my coast-to-coast excursion, but my nieces, who recorded their steps, measured us as walking over forty miles while we were at DisneyWorld. That seems about right because I have a whole new set of muslces that are sore - mostly hip flexors. It’s always surprising to me that whenever I switch sports how other muscles come into play. The pros are definitely right about mixing it up to ensure we are fit “all over”.

Enough of that. I have a date with a bottle of aspirin and my running shoes…

Have a great day all and enjoy your HEALTH :lol:.

1005

Thanks Floydy, meet my new best friend…He’s brown and white with attitude…:smiley:
I can really recommend ‘Darkest Hour’ a fascinating glimpse of history if it’s true…I came out of the cinema feeling more patriotic than usual and if this film had been shown before the referendum I’m sure that the majority voting to come out of the EU would have been more like 80%. Yes Floydy, the Paul Getty film is on our hit list too…:wink:

Sorry to hear you have been laid low with an infection Surfermom, it’s always a problem when there are large gatherings of people like schools, public transport and close contact with others on rides etc. I’ve also read that after a hard run resistance drops making you more susceptible to colds and flu. I hope your discomfort is short lived.

This mornings run was like running on an Ice rink, there were patches of serious Ice that I wouldn’t have been able to stand or walk on, surprisingly, something I discovered while a postman, providing you don’t accelerate or change direction too quick, it is possible to run on Ice without incident. Forget times though, and today’s run was exceptionally slow. Why I decided to to do the eight mile course instead of the six I’ll never know, perhaps I just love a challenge…:cool:

1006

Well, thrice I have lost this post, evidence that my head is still swimming a bit from this ridiculous sidelining fever.

Floydy, how is your family doing? You have had a rough year and I do hope that everyone is managing the loss of your aunt. It’s never easy to lose family. You also seem to be doing a good job of keeping your mind and body active. I have popped in to your music thread just briefly and am amazed at your accumulation of knowledge on the subject. Music is ever playing in my house.

As for Darkest Hour, don’t miss it. I have tremendous respect for the moral determination of the British citizens in the war, and for Churchill’s fortitude, eloquence, and prescience when it mattered most. While this is probably more appropriate for the Discussions section, it is also an unending source of frustration to me that we, the U.S., were guilty of so much foot-dragging and weak overt support when we were first approached. It was appalling, really.

Anyhow, this cold and cold snap have me running indoors for a couple of days. While I am anxioust to get out there, my good sense has me doing my version of a moderate recovery with a mere four miles, slowly placed, on the “dreadmill”. While it is a usually dull endeavor staring straight ahead or down at the amber digits announcing distance and calorie burn, today I had this lovely and rare sight. It has been a good twenty-five years since it snowed on the river:

https://preview.ibb.co/iwFF7R/Marsh_snow.jpg

1007

After Wednesday nights heavy rain while I was tucked up snug in bed, I half expected a decent run on Thursday morning with no ice! But once I left the gritted roads of the suburbs I began to slip and slide my way round a six miler. I must be going soft, because as I reached the junction I took the six mile option and it was the easiest decision I’ve ever made. I felt crap to be honest but the time turned out okay in the end, much to my surprise…:shock:

There was no doubt about the ice this morning though, all the surrounding roofs were covered in a layer of thick white frost, and the roads sparkled with a thousand diamonds. I was just glad it was only going to be a fastish three miles. I managed to stay upright all the way round, even when a couple of inquisitive dogs meandered across my path, much to the dismay of the owners. At least they were friendly, and the dogs were quite placid as well…:-p

I can imagine a time in the not too distant future when three miles will be my limit, although I’ll try to do them more often…:cool:…I hate this cold weather…:-(:-(:frowning:

It’s looking quite nippy where you are Surfermom, but I bet it’s heaven in the summer…:wink:

1008

Im an aerobics teacher, and taught 3 times a week…
but i love walking, it makes me feel so good…but since hubby illness, i cant leave him too long, so now converted my 3rd bedroom into a small gym, as i get my walking pushing hubby in his wheelchair along our beach, in the mornings , thats my first part of exercise…then i have my exercise bike, and a core exerciser, but will sneak another walk, when hubby has a nap mid afternoon… yes its bit nippy at the moment OGF…Brrrr…

1009

Sorry to hear about your husband’s illness Cosmos, I imagine it’s not easy to keep a regular fitness routine going while you are caring for your husband. It’s good to hear that you have found ways to compensate, and your Gym sounds like an excellent idea. Keep up the good work and don’t be a stranger on this thread, we all motivate each other and it’s nice to hear how everyone is progressing with their exercise…:wink:

1010

Hi, Cosmos, it’s most interesting to read about your fitness. I was a caretaker for my young daughter for years, so I understand the importance of staying physically fit…and emotionally positive…so you can remain strong in a lot of ways. Your work ethic and determination are most admirable!

I love aerobics too, setting aside time daily to do step aerobics with three pound weights. It has been a mainstay because I can do it at home and it is a good compliment to my running and surfing.

It sounds like you have quite a good setup at home and that you and your husband are making the best of your challanges. I hope that with your dedication to your exercise that you find this part of the forum interesting. We are all interested in how each other fares around here and find it encouraging. It’s nice to see you here.

1011

Now I know you all have been wondering…

Has Surfermom stopped running? Has she given up exercise in favor of lying in bed all day having given into the “not flu” and eating chocolate eclairs for the rest of her life? Has she spiraled into some January depression and run off to the Seychelles to work on her tan?

No? You haven’t wondered?

Well, I will bore the forum anyway, if for no other reason that to add to the thread and post count. Far be it from me to not do my part.

Both Florida and I have recovered from the cold and are enjoying some sun and temperatures reaching that of “room temperature.” I am testing out a new model of shoe today, which the runners on the forum will understand as something akin to buying a new car. It’s critical to transportation, it’s a long commitment, and it’s ridiculously expensive. So here we go.

Running after a few days off is a lot like getting on the scales after a long holiday. You know it’s going to be bad, but sooner or later you face the music. After a few yards I was fast off the mark, but could tell that this dumb cold had had it’s way with my stamina. Even so, I felt light, and the shoes were doing their job in providing stability giving me none of the hot spots that can happen with new shoes. With the minor goal of not causing a relapse into pneumonia, huffing and, too soon, grasping for breath, I backed of my speed and opted for distance.

Although pitiful by OGF’s standards, and probably leaving Floydy tsking me at my sluggish pace, I managed a decent five miles going round the track at the sportsplex. Though going in ovals is not generally my idea of fun, the soft track surface was quite forgiving and allowed me the option to bail out at any time. I could see my car out of the corner of my eye beckoning an early exit - which I did, but at a distance and pace that didn’t leave me slinking home in total embarrassment.

Sort of :-D.

1012

Hi Surfermom (and Bob too, the other day) :slight_smile:
Pleased to see you’re both keeping up with the running. I’m as guilty as you for not posting. In fact, I’ve had nothing to post as I haven’t been training for well over a week. Other things crop up, and as I’ve mentioned on another thread I get those winter blues and get stuck in a rut.
Tomorrow I’m definitely going to make amends and get myself to that gym.

1013

Hi

I am nowhere near as fit as you three.

My running days stopped 30 years ago, due to having my leg torn apart, I will never run again.

I was bench pressing 140 kilos until my heart surgery, now I am limited to lifting 40 kilos.

My fitness has seriously deteriorated following my spinal abscess and subsequent hospital acquired infection.

I am starting out from base, I have a modified cycle machine, only uses one leg.

The most I can manage is six minutes, but I am now up to 12 six minute periods a day, my aim is twenty.

I have a small home workout apparatus, it is quite good, got it for £50 from someone who spent a lot more on it and never used it.

I use it three times a day now, my aim is 5 times a day.

I have programmed my new smartwatch, sit in front of the laptop or TV and I get an alarm every 20 minutes, get up and walk around.

I an starting to lose weight and gaining muscle tone.

I am also losing my midriff.

My aim is to get back in my kevlar trousers I kept when I left work.

I will get there.

1014

That’s brilliant Swimmy, It’s hard to keep a good man down…:cool:
But remember that exercise is relative, having a mounting to climb requires the same effort whatever your level of fitness, so well done and keep us posted of your progress…:wink:

I’ve been having a bitch of a run just lately but Mrs Fox is waiting for me take her shopping so I’ll catch up later…:frowning:

1015

Swimmy,
I ditto what Bob says with this mate. It sounds like you’ve been through all sorts of hellish problems with your health and fitness. My apologies for being rather ignorant of your plight bud.

What is good, in fact great, is that you’re making a determined effort to get yourself back to a reasonable level of fitness. Others would crumble and fall apart with your ailments and simply give up. It does make me think about my trite negative comments about my own training when I read tales such as yours.

All I can say bud is take care of yourself, keep the lifting going, even just walking around is well worth getting off the sofa for. I love the sound of the modified weight machine too. Please keep us up to speed with your progress in here, Swims as I’m sure you can inspire others with similar issues to see if they can improve their general way of life with even a small amount of exercise.

All the best pal :slight_smile:

1016

…On the other hand, sorry to be negative with my own write-up here but I’m not in a good place. The forum antics aside, I’m just not feeling it anymore with my training right now. I know I have a problem with the seasonal gloom and I’m sure that will pass and I’ll be back to my usual self again, but for now I just can’t be bothered with very much. I am sick and tired of working nights as I have no time to do anything constructive. I just hope I can stick it out for the remaining two years until I’m in a position to move back into a normal way of life again.

I made my return to the gym this afternoon but the effort wasn’t there, nothing felt like it was going right, so I ditched the planned routine which I’m not even going to log here, and started again to settle for a very quick catch-up of fifteen exercises at one set each using light weights. However, I soon got into this very fundamental effort and we’ll see if it’s laid any foundations for a proper return.

Wednesday 24 Jan 18

Bench:
30x40

DB press, incline bench:
12x22’s

Pec dec:
26x40

Delt fly, fwd. pull:
32x50

Incline chest press:
12x40

Single DB bench raise:
30x40

Shoulder press:
12x50

Tricep extensions:
25x40

Lat pulldown, hammer bar:
25x40

Lat pulldown, c/g underarm:
15x40

Machine curls:
16x30

DB hammer curl, alt.:
6x16

DB concentration curl, alt.:
6x16

E-Z preacher curl:
20x18

Ab crunch:
30x45

Time: 35 mins.

Next time I visit the gym which will be tomorrow or Friday depending on other tasks I have at home, I’ll be making a return to some decent leg work. I must say that my knees have been feeling much better with hardly any problems of late. What that means exactly, I have no idea. Perhaps it isn’t arthritis after all. Very strange!

Thanks for reading :slight_smile:

1017

Swimmy, it’s no joke to say that you are clearly one of the toughest and most resilent people on this forum. You and Guy must have been chisled from the same oak! Your improvement is sixfold, which is more accomplished than all of us put together.

As for the Kevlar pants, that is a term for which we are unfamiliar with over here. Are we talking tight-leather-looking-rock-and-roll pants? :shock: I retired (as yet another form of duty for my community and country) my Go Go boots and mini skirts long ago :lol:.

Seriously though, you wrote, “I will get there.” There isn’t a doubt of this in my mind! So glad you are keeping us posted on your efforts.

1018

Hi, Floydy, my name is Surfermom and I will be your spotter today…

Really pleased to hear your knees are behaving, Floydy. Do you think it might be due to not going as heavy on your leg work? Or a little recovery, perhaps?

You are doing incredibly well pushing through your January-itis by keeping a foundation…but what are your goals? Something to look forward to if you achieve them? What about posting them here? I have my eye on a new technical bikini but I am not getting it if I don’t tone up the mush of the holidays and my recent cold by March 1. I’m adding speedwork three times a week, and nightly ab work in front of the TV. No TV if I am not doing some sort of stretching or exercise. No fried food, no bread :cry:. There. Now I have made my commitment cyber-stone, I will have to live up to them or take a walk of shame here on the forum :lol:.

Your are having a drought of happy chemicals. It happens to all of us this time of year because the weather and other obligations. Don’t be so hard on yourself - but yes, yes DO be hard on yourself when it comes to getting to the gym. Get sleep too. Are you really getting enough?

Two years you can do, and then you have a world of things to look forward to with your wife and family. How great is that going to be!

Cheers and endorphins!

1019

Lol! “Surfermom the Spotter”! I like that :cool: What a great post - I’m becoming more and more certain that you know me more than I know myself. Especially in my training goals and where I should be heading towards. I’m frequently at a loss these days!

My goals up until a few years ago were to feel good and look good, both traits I achieved with relative success. Over 25 years I became strong, fit and defined and kept the belly flab at a minimum. Sadly, night work put an end to all that. It was okay to begin with but age creeps up and sleep deprivation took hold. Sleep is controllable. I get around 5 hours in the morning plus two before I go into work. But with me being on my feet all night, and the added work at the gym it does take its toll.

But I just had to slow down since reaching 50 and it’s hard to succumb to those knockbacks when you’ve trained virtually all one’s adult life. Ho hum, I shall carry on at a reduced pace for fitness, enjoyment and because it’s “what I do”.

My knee situation is strange and I get can’t get my head around it. The x-ray said it was clear, but then why could I hardly walk? You mention that it could be over-exertion and I do feel it worse when I squat (crouch) down. My hamstrings and inner quads do have a lot of development and perhaps all that muscle has somehow pushed my knees out of joint. It’s possible. I’ll do some light reps on them today and see if things feel better or worse in a couple of days’ time (when the DOMS kick in!).

Hope you’re feeling better yourself though, Surfermom, and thanks again for your excellent advice :slight_smile:

1020

Hi

I think you call them Tactical Trousers, standard issue for all kinds of Enforcement Officers.

They are waterproof, flameproof up to 500 C, slash and cut resistant.

The ones I have have extra armour on the thighs and knees.

Great if you ever fancy getting in a bar fight Surfermom,:smiley: