Thanks Mags, Surfermom and Mups you’ve warmed me cockles…
With just one armchair left to dismantle and dispose of I should be finished today…Just a strip light to install in the garage of darkness…Friends Ay’…A woman on her own is easy prey for the unscrupulous workman…She does make exceedingly good tea though…
So that’s my exercise for today…Oh…Did I forget about the visit to Tesco with Mrs Fox this morning…She can do all the heavy lifting…Strong as an ox she is (and looks like one)…
Tsk, tsk, tsk. After that remark, I hope she’s doing some heavy lifting, alright…http://www.sherv.net/cm/emoticons/money/credit-cards-smiley-emoticon.gif
And that’s another thing - you can leave your warm cockles out of this young man! 
Bob - With all that pushing and shoving, just be careful bud. Don’t forget to rest up for a while. Using different muscles than what you’re used to will take its toll. But all credit to you for returning here with such a positive attitude. We all know you can and will get back to that old foxy form very soon:cool:
With the rest of the week off work as a two-day holiday (initially planned for DIY around the house, although I may shelve that until Easter) I’m not back at work until Sunday night, so no clock watching at the gym, which is a God-given blessing for a change.
Today then, with no time limit to worry about, I had a “free day” to do whatever I pleased training-wise, so I decided to see what I could still manage to lift as a complete balls-out strength session for the arms. I wasn’t disappointed.
Wednesday, 21 Feb 18:
Arms
Machine bicep curls (warm-up):
25x25, 20x25, 15x25
Tricep extensions - Part 1: Heavy (up the stack):
40x25, 20x35, 15x45, 12x50, 10x60, 8x70
30x20 high reps
*Felt great to be still able to go to the max on this stack machine and then finish with some high reps.
DB press, 15° incline bench:
12x20, 12x20, 12x20
*No weight increases on this exercise today. Saving myself for later.
E-Z bar preacher curls - Part 1: Heavy, slow reps:
10x28, 10x38, 6x48, 2x53
15x30.5
*It’s been a long time since I lifted 53kg on a bar by just curling the arms. Just goes to show that my usual high reps/light weights failure sets keep the power there when it’s required.
Single DB press:
20x42, 20x46, 20x50
Triceps pulldown:
35x41, 25x47, 15x53
Concentration curl, alt.:
8x16, 8x16, 8x16
High pull cable curls:
14x20, 14x25, 14x30, 8x35
*Haven’t done these in ages. Standing with arms stretched out to the sides and pulling inwards to the head with biceps.
E-Z bar preacher curls - Part 2: 85° low pull pad incline, close grip on bar:
26x23, 22x23, 12x23
*Really worked my arms to the max on these by doing as many reps as possible until I couldn’t do anymore, then held the bar by pausing at the top and forcing another couple of reps out on each set causing a tremendous strain on those guns!
E-Z bar preacher curls – Part 3: 45° standard pad incline, wide grip on bar:
15x18, 12x18, 10x18
*You can see by the tiny amount of reps on this pifflingly miniscule weight that my arms were just about destroyed by now!
Tricep extensions - Part 2: Standard reps:
25x40, 20x40, 15x40
Time: 1hr. 35mins.
It’s been a while since I performed that much work solely for the arms and they coped with it all really well as I pushed myself to the limit on some of the very heavy weights, my biceps and triceps pumped up stupidly. Yeah, I guess I’ll never get out of the habit (and I’m sorry about the silly ‘bro’ gym language I use from time to time in my write-ups, again it’s just a habit!). But I was very pleased with all that and it’s a good foundation builder for my weekend upper body session.
Thanks for reading 
Hells Bells Floydy, you’ve lifted some weight on that session…:shock:
If I’ve run one and a half times around the world in my career, I bet you’ve actually lifted it…Outstanding Floydy…
I managed to walk about ¾ of a mile back from the surgery (blood test) this morning.
How Ive got the cheek to post it here I really dont know 
Well that beats my demolition of an armchair Ruthio…It was a cushy job too…
Armchairs and walks to doctors’ offices count in my book!
Very nice of you OGF to help your friend! Many a neighbor has earned a chocolate meringue or key lime pie as windfall over the years for the generosity of managing something that I either wasn’t strong enough to do or just too unskilled to manage. While it is much easier for me to offer help than accept it, I very much enjoy being part of a neighborhood in which we lend a hand and keep an eye out for each other. It sounds like you are fortunate to live similarly.
Ruthio, even by walking to your appointment, you managed more than most do these days, so good for you. I hope your health is improving! From the looks of your posts, you are!
Floydy, wow, that was some workout. I have to tell you that most of us women don’t put that kind of work into our arms but I am no less impressed. I try really hard not to develop my trapezius muscles because I don’t much care for the way it makes me look, but I have to keep my shoulders and triceps strong for the surfboard paddling which is more tiring than it looks. Stay with it, but please don’t tempt the fates going too heavy! We already have too many of us on the bench right now :-(.
Skipping a lengthy run today for my daughter’s infusions and appointments, tomorrow holds a little more promise with both the surf and sun reports looking .
Be sure to watch the web cams in my area. If you see what appears to be a seal or walrus wrestling around and flailing in the sand, do not call Florida Fish and Wildlife with a stranding report. It is only me trying to put a wetsuit on.
It is not pretty sight.
Thanks Bob. My arms feel like they’re ready to fall off right now as I can’t even raise them from the armchair, except to sip my Famous Grouse.:shock:
Yes, I avoided any traps work, and I agree with you that women with big traps and lats don’t really float my boat, never mind a surfboard! But it’s good to do a little bit of everything to keep the balance right and all the muscles in proportion.
Back to my regular reps training next time.
Best wishes to your daughter. Is she going on okay with her treatment at the moment? 
Time to run in for the night. Long day tomorrow shopping and doing some DIY (possibly).
Good night all
It was a bit like surfing in a washing machine today, but surfing it was, and I am one happy person for having frozen everything top to toe to get a few waves in.
Every year it gets a little harder to pop up and today was more fun than any one person deserves but also a reminder that there are a few more rings around my tree than there used to be:lol:.
Challenge 1: Getting past the shorebreak. The waves come in quickly and break hard. This is the most dangerous place in surfing when the surf is big. You have to deal with slamming surf and side currents in a very shallow area. Getting past the shorebreak involves bracing your legs against the current and pushing away from the shore with your board.
Challenge 2: Inside surf (near the shore). The waves break in fast intervals. You hop on your board belly-down and paddle with all your might, most especially the moments immediately after a wave breaks. Not doing so means you will be pushed back to towards the shore, losing ground. This is where I can get knocked around and provide a fair amount of entertainment for people on shore. There are days in which some people just can’t get past this inside section. This is called being "rejected."http://www.pic4ever.com/images/4fvgdaq_th.gif
Challenge 3. Getting to the outside: To surf well, you have to paddle into the wave and pop up just as the wave breaks. This means you need to get past where the large waves are breaking, which is called the outside. Ideally, you never want to stand up in the frothy whitewater. If you are on a longboard (two or more feet longer than you are tall), it takes timing, but you essentially paddle over the top of the large waves to get to the outside. If you have a shortboard and you have the strength, you “duck” dive by digging the nose under the breaking wave and using your knee to push yourself and the entire board under the oncoming wave and pop out of the back of it.
Challenge 4: Timing the waves. Once you are on the outside, you typically sit on your board, catch your breath, relax for a minute, and sometimes chat with others surfers, always facing the horizon, and watching for the biggest wave in an oncoming set. This is pure heaven.
As that perfect wave approaches a few dozen yards away, you turn, move into a prone position, and paddle as fast as you can. The idea is to be in position to where the highest portion of the lip will break (learned with experience), and you moving at high speed as the wave breaks.
You pop up on two feet in a crouch position, stand up and use your feet to drop or fall into the steepest part of the wave, springing up and using your feet and board so the fins and rails (side of the board) catch the wave and you are surfing, ready to make carves and turns.
It’s all much better when your feet aren’t frozen and when you actually accomplish each of these steps. Ooo, that water was cold today. http://www.pic4ever.com/images/2023.gif
I caught some really fun waves this morning, and fell off or missed enough to be surfed out and blissed out despite the big bruise on my shin and self-esteem. More surfing tomorrow…
http://www.sherv.net/cm/emoticons/olympics/surfing-smiley-emoticon.gif
Love that description about how to surf, Surfermom. I understand in the UK there is quite a following involving the surfing sect but because of our very haphazard climate, the sport is nowhere near the level of expertise which you will be favouring. We don’t have those types of waves for instance and our coastal areas around the UK vary greatly according to the current in each “resort”.
I know it’s a big event down at the South coast around Cornwall and Devon, and I’ve even seen a surfing club up North about thirty miles from where I am in a seaside town called Bridlington, so I guess it’s a bigger sport in the UK than I realise tbh.
Well done on your albeit icy return to the surf today though. I bet you were happy to get out of the chilly water, dried off and warmed up with a nice mug of coffee
Yes Surfermom, I can only echo Floydy’s appreciation of a surfing lesson extremely well written. In fact, so well written I shall dismantle some sturdy flooring board and make my way down to the canal this very afternoon…Better known as ‘Entry Level’ surf…
If only… ‘WARNING’ this post contains scenes of gratuitous moaning…
My back seems to have taken a turn for the worse. Sitting or standing in a fixed position for more than five minutes makes it extremely painful to move in any direction. Standing from a sitting position produces a stab of pain I can only imagine is similar to childberth, according to Mrs Fox who describes me as ‘A Wuss’…
Fortunately, after years of Ultra-distance running I am no stranger to pain and will persevere for a couple more days yet before seeking professional help…
The pain and stiffness seems to have radiated away from the Piriformis Muscle and more into the Lumbar region, I do believe I could walk or even run if I tried, but with Lactic Acid still leaching from the muscles and then producing stiffness I believe my best option is to allow the muscles to settle down before attempting any form of exercise or stretching. That includes surfing on the canal…for now…
Foxy I recommend a Sports Physio
^ More later, OGF, but this!
Get on with it or Ruthio and I will be coming’ round to deliver you ourselves.
I’ll bring a large board for you to lie on, and we can just slide you into the back of the van.
http://www.sherv.net/cm/emoticons/sick/stretcher-smiley-emoticon.gif
While this might sound like a relaxing option, you might want to go yourself. There is the potential for much bossiness en route 
.
Bob, you’ve obviously strained your back from helping your friend the other day with all that lifting. You should have been resting to be honest, but I know it’s hard to say no to somebody and have to let them down.
You need to rest and get yourself to a physio pronto bud. Be told now
Well, if there’s a ‘wuss’ around today it’s definitely me.
We had a nice meal at my local pub yesterday evening and all through it I was sitting under the air conditioning and I awoke this morning with one hell of a stiff neck, which is still bloody painful. I really wanted to train today, but I can’t even turn my head without moving my whole body to the right.
Driving isn’t the best of things to so either as I’m relying on swivelling my eyeballs so far to the right that they feel like they’re revolving around the back of my head.
So it’s a night indoors babysitting tonight and with plenty of Voltarol on my neck. Hopefully by the morning I’ll be fit enough to visit the house of iron once more:cry:
Too right Surfermom!
[SIZE=“1”]Pssst…what he doesnt know is my masseuse skills are second to none, so Ill bring along my portable couch with me…believe you me once I get stuck into that soft tissue with my fists and elbows…:shock::shock:[/SIZE]
You two are just encourageable…
And I have read the small print Ruthio!..:surprised:
Floydy, I just don’t know why people use air conditioning at this time of year. A very good fish restaurant we regularly visit has it running all year so seating must be chosen with care… Hope your neck is feeling better tomorrow.
Thanks for your concern Ruthio and Surfermom, but you wouldn’t massage a broken arm while it’s still repairing itself would you…
You’d wait until it healed and then see the physio to regain suppleness and flexibility…
I might be wrong…and just in case I am, I’ll go and see my physio guy next week if it’s no better on Monday…
I’m sick of looking like ‘Billy’ on Coronation Street…(that won’t mean anything to Surfermom)…Briefly: He’s a fallen vicar who wandered on to the dark side and was chucked over a cliff by his accusers which left him almost crippled and racked with pain and is now hooked on painkillers and has to use sticks to walk…:shock:…Anyway, you get the idea…
Once you are on the mend, no longer looking like Billy, and want suppleness and flexibility, you might want to consider the pole dancing thread in General Discussions…
…
But hold the phone, you just had an opportunity to have Ruthio’s restorative massages… and passed?
That’s ok, the rest of the forum is now queuing up.
