Post your daily exercise routine

Exercise & Fitness Exercise & Fitness: Chat / Discussions
1361

Swims - One day at a time buddy. keep your chin up there :slight_smile:

Surfermom - Good run the other day. Hope your folks are doing okay following those hospital visits. :slight_smile:

Anyone else doing much over the weekend training-wise?
My apologies for not being at the gym myself but they closed it for the whole Easter break, including yesterday when I was fully on for a mammoth session with bag packed and everything only to find it shut when I got there. Others had arrived too with them turning around and going home. They will have some questions to answer as the opening times on the door din’t mention any special closing times for Easter. Not impressed :mad2::019: I’ll take a look there tomorrow but I fear with it being Easter Monday they will still be closed.
What on Earth am I going to do? I’ll waste away to skin and bone! :shock:

1362

Sorry to hear about your disappointment when turning up to the gym Floydy, at least when your main form of exercise is running, your gym never closes…:cool:

Last week I managed to walk my way around twenty six miles of accumulated mileage. After managing to jog a few hundred yards yesterday with no after effects I decided to continue with some stretches of jogging on today’s five miler. After managing to jog around half and not experiencing any problems afterwards, it’s looking good, however, it takes some loosening up first thing in the mornings and sitting is still quite uncomfortable.

Thanks Cedronella, I think the time is right to test myself a little, and now go and see a physio…:wink:

Good to read about your latest run Surfermom, it must be hard to keep all the balls in the air while looking after your Mum and Dad. They have spent their whole life doing what’s best for you, and now it’s your turn to repay their love…All the best…

1363

Bob, you’re doing extremely well by being ready to jog again. The long walks are proof enough that you have some gritty determination still in that wise head of yours. Take it steady though bud :cool:

Success! :041:
Checking the gym opening times on the net it wasn’t too trustworthy, it only mentioned bank holiday opening hours, so I took a chance this afternoon and braved the torrential rain to see if I could resume my programme after a four-day break. The gym was open from 10-4, so my hour session fitted in perfectly.

I tell you what though, that the few days’ rest must have done me some good because I felt really supple and on once I got my workout underway I was feeling very strong, so I’ve tweaked my programme accordingly, as I’ll note below:

Keeping my routine at three sets, I will still do the first two (with the additional ‘failure’ reps9, adding weight where necessary, but my third set now will be with a slightly heavier weight, normally an increase of 2kg on the dumbbells or 5kg on machines, give or take the type of exercise. This final set will see me push myself to the absolute limit as it won’t add the pause reps but I will simply do as many reps as I can before I can’t lift anymore. This is a method strength athletes use often, as do bodybuilders because it adds size as well as strength. I know I’m not meant to be training like this anymore, but I think the higher reps beforehand for cardio fitness then finishing each exercise with this power set for muscle endurance will strike a good balance and keep me motivated. Don’t worry though, I will be cautious of any niggles!

So therefore because I wasn’t prepared for this type of workout, I changed my template as I went along and now at home I have updated things to note these changes from next time. With leg training, I will have to play it by ear as although my knees appear all but perfect again, I still have that worry. Tomorrow I’ll determine how to tackle the legs routine.

Until then though, here’s today’s new routine. Just a few exercises as I’m back at work tonight, but I gave it all I had regardless…

Monday, 2 Apr 18: Upper body revamp.
(Please note the slight change in layout)

DB press:
24kg: 12+2, 8+2
26kg: 10
*Added 2kg from last time, plus another 2kg for the new heavier set.

Fly dec:
65kg: 25+3, 20+3
72.5kg: 32
*Added the new set thinking it might be a struggle, but I just kept on going reaching a max of 32 reps! More weight next time.

Machine arm curls:
30kg: 20+2, 15+2
35kg: 15

Single DB press, flat bench:
44kg: 25+2, 20+2
46kg: 26
Heading towards the maximum 50kg dumbbell, which I will reach very soon.

Standing DB curl, across chest (to opposite shoulder):
14kg: 6+2, 6+2
16kg: 12
*This exercise is very good for building and defining the exterior head of the biceps. Happy with the number of reps on the third set.

DB concentration curl, alt.:
16kg: 6+1, 6+1
18kg: 9 right arm, 7 left arm
*This was very strange. Usually with these alternating curls I make sure I do the same reps on each arm. Today my left was slightly weaker for some reason and I just couldn’t push any more reps after the seven. Still not too unhappy with the weight though.

E-Z preacher curl, low pull:
33kg: 15+2, 12+2
38kg: 9
*This was quite a large increase in weight from last week. Normally people will do sets of 6-8, so I was very pleased indeed when I kept going for seventeen on the first set. The second set was much more difficult but still managed thirteen reps. Then adding a new 38kg weight and doing 9 reps was very surprising. The biceps were straining massively after this lot.

Triceps extensions:
55kg: 20+2, 15+2
60kg: 11
*I set my limit at 55kg last week, but tried the 60kg anyway and managed a pleasing eleven reps, so all was good.

Once again, forgot the ab crunches. I have now types them in bold on my template, so I shouldn’t miss them out again!

55 mins.

Very enjoyable but very hard work although I know with the way my muscles were looking and feeling afterwards, it’s done me some good. See what happens with a full session at the weekend.
Before that though there will be a legs session tomorrow.

Thanks for reading as always :slight_smile:

1364

Unfortunately things have taken a turn for the worse Floydy…:frowning:
Following yesterday’s success jogging half of the five mile walk, I woke this morning with quite a bit more pain than usual. It did subside later in the morning but the torrential rain didn’t, so I decided to go out anyway. After a swift three miles in the pouring rain and slipping and sliding my way around waterlogged lanes I arrived home cold but dry. Compliments to Mountain Warehouse for an excellent waterproof top, and Debenhams for suitable shorts. Just wet feet then.

The bad news…Almost impossible to eject myself from the armchair later on without experiencing acute bouts of pain in the buttock and lower back…:frowning:
This is turning into the longest layoff from running I’ve experienced in forty years of running. I fear that there may be no come back from this…:100:

1365

Bob, I’m very sorry to hear about this further problem. There must be some way of helping or easing an issue such as this. A couple of months ago you were pounding those roads and fields like there was no tomorrow; nobody should experience such a sudden setback as you have experienced.
But I guess that’s the way our bodies work, they tell us they have had enough without warning and it’s a hell of a blow, a shock to the system to realise that you can’t do what you used to do anymore - or perhaps for the time being.

I strongly suggest an experienced sports physio this time. Bob. They know what they are talking about far more than any NHS ‘boffin’. It may cost a bit, but if you can find a professional running or rugby physio who knows all about these injuries, it’s definitely worth the price, even if he improves your health and fitness levels so that you can at least walk without pain, the jogging may improve too in time. You never know. I saw a physio a few times in my serious training days for back pain and shoulder issues, and they worked a treat. Granted, I was much younger and the body heals much faster.

Meanwhile, don’t get too downhearted mate. Try to do some basic exercises at home, occupy your mind with other stuff such as hoovering for Mrs. Fox or pottering about in a shed or something. keep yourself as active and busy as you can buddy. Take care :slight_smile:

1366

You all will be thrilled to know that I am about to numb the minds and dull the senses with an update, but I have time for a quick beach run while the sun is setting. See? I just forced myself into running because you make me feel accountable. Thanks ever so much, lol…

Back in a bit. :smiley:

1367

Nice to see you again, Surfermom. Hope you enjoyed your break.
Take your time, S. I’ll be here all night lol :cool:
Enjoy your run :slight_smile:

1368

Floydy what good news that you managed to get your “skin and bones” through the door of the gym. I expect that they were growing tired of you pressing your hands and face against the glass and shaking the door handles trying to get in. It is always odd that gyms close when people have time off. Go figure!

I read your workout descripition and you sound like you had that spike of strength that comes with a break. I felt that same burst and consistent energy through my beach run this afternoon despite feeling pudgy and lethargic. It’s all in my head, of course…except for what is on my hips. :mrgreen:

You have been edging up there on several exercises in the last few weeks. Are you showing any sign at all of knee issues? Your progress must be very satisfying.

OGF, you came back with some steely determination! I know it must be disappointing and frustrating that after what felt like two really solid outings to be foiled again, but you are going to get better, I am sure of it. I’m with Floydy in pointing out that you were running solidly a few weeks ago. You may need some…hmmm…what’s are those words…ah, yes…“diagnosis and treatment,” but not coming back? I don’t think so. Floydy gave you some excellent advice. Here is a hug :hug:…now where are those numbers. Do you want me to call for you? :mrgreen:

1369

It’s over there, staring at me.

There it is - arms crossed and shaking it’s head.

I don’t care though, I am ignoring it. In fact, I am avoiding it to the point that I have not only been steering a wide berth around it all day, I actually kicked it off to the side a couple of feet so as to avert it’s determined gazed.

You know exactly who my nemesis is; it’s the bathroom scales and we are at total odds right now. :twisted:

While OGF claims to have gained half a stone on his cruise, I have reason to believe that I am wearing a scuba diving weight belt around my middle…:blush:

…and I blame it all on my mother.

As we have all had well-meaning, cake and meringue wielding mothers, I will spare you those details to now accost you with this report of my last Kansas run:

The weather in the middle part of the United States has two temperatures: sun-searing-hot and absolute zero. This last week it was mostly the latter. While spring had sprung a few weeks back, the last few days it was bitterly cold - now snow, just cold - which always makes it worse somehow.

Thinking of those of you who are consistently more tenacious and brave, and my lack of willpower in giving up my mother’s decadent desserts, I laced up, zipped up and tore the door open to face Mother Nature. As suspected, she had had a row with her husband or broke a tooth and decided to vent her anger on me and the pretty, but now wilting, daffodils and tulips.

Now while most people would have gone back inside and cozied up to a wood fire, I pushed on, despite burning eyes, chapping lips, and fingers growing numb. Into the wind I pushed, counting the blocks before I could exercise the difficult choice of sacrificing my back in the name of saving my nose from frostbite. When I could take no more, I would turn again and press face first into the icy gusts. This pattern I repeated for 5.75 miles until, through my weeping eyes, I could make out, in the distance, the giant cottonwood that marked the location of the house - where there was heat, and a fire, and coffee…

…and I quit. :102:

1370

Oh Surfermom, what’s life all about if you can’t indulge yourself on some gorgeous home-made sweet cakes once in a while? I know that we as “fitness athletes” are not designed to crave such delights, but sometimes that temptation cannot be put on hold, especially when your mother has taken time in baking those wonderful buns.:-p
I have this dilemma when I’m all set in my mind and revved up to visit the gym as I awake on some days, only to find that my wife has cooked me a beautiful roast or something. It simply would not be worth my continued existence on this planet of madness and frustration to turn it down :075:

But, you made it for it with a sterling run yesterday which would make you all the more determined to hit your targets, and that feeling of achievement at the end of it cannot be beat. Well done! :041:

How you feeling today, Bob. Any improvement in your flexibility and general state of mind bud? Please keep us in the picture pal and take care.

And where are the rest of you? Don’t blame the rain, wrap up in your hoodies and get walking! Reports on my desk pronto please :018:

I wasn’t feeling particularly “with it” today as I slept terribly on account of feeling increasingly depressed about my work situation but I dragged myself out regardless, despite my fatigue and my head full of angst :022:
A stupidly short mid-week legs session ensued, in fact it was so compact and straight to the point that it made me question whether it was worth doing. On reflection it was as any kind of boost is a worthwhile one and all my upgraded targets were achieved through four short exercises…

Wednesday, 4 Apr 18: Legs.
(Please note the slight change in layout)

Incline press:
150kg: 50+5, 30+5
200kg: 22
*I like this new procedure. The two initial sets with the fixed weight plus the extra ‘paused reps’ which I do slowly, then a heavier set doing as many as I possibly can to failure. It works well and I certainly feel it in my legs. I’ll keep the weight the same on these as I don’t want my knee injuries to return. These weights are heavy enough and that final set can be curtailed anytime I feel the strain becoming too great.

Seated ham curls:
40kg: 40+2, 30+2
50kg: 20
*I’ll increase the weight to 45 next time but lower the reps slightly on this. I’m too strong for this weight but I don’t want to needlessly go flat out on the reps. The final set will go up to 55kg.

Adductor:
60kg: 35+2, 25+2, 16

Abductor:
60kg: 25+2, 20+2, 16
*On these two exercises I think I’ve said previously that this is the maximum weight on the machine and no more can be added in any way, so I’m stuck with this large number of reps. The extra few pause reps do help though as I hold the whole stack paused for about five seconds before they commence, which isn’t an easy task.

30 mins.

After that little lot I felt extremely pleased that I did any exercises at all, I definitely could have stayed in bed all afternoon. But it did me good and come the weekend I’ll add the omitted sled press and extensions to make my session(s) full body workout(s). Note the “s” in brackets there. Yes, I intend to do TWO full, long workouts on Friday and Saturday this week, knocking the beer session on the head for a couple of weeks to get back to some kind of fitness :026: After my self-induced boozy events of last week! :101:

On the other subject of my night work, I’ll be thinking hard about the pros and cons, sitting down with my wife and trying to get out of our Catch-22 situation that has landed us between the rock and the hard place for the past umpteen years. Some changes must be made somehow to get back to living a normal life again :102:

Thanks all, talk soon :slight_smile:

1371

Ok, ok…I will eat the cake, enjoy it, and will live to burn off the calories another day :-D.

Floydy, while you are looking at some options that will enable you some quality of life, when this subject first came up, it was about three months ago. By my count, you have already shaved off one eighth of that time. Even if you stay on track, your goals get closer by the day.

Today I made it all of a quarter mile before the skies let loose, which would have been tolerable, but lethal bolts of lightning were close enought that I tucked tail and came home. Even so, I was able to watch the gulf turn from calm emerald waves rolling in neat patterns to the shore, to a washing maching of sloshing gray whitecaps.

In the meantime, Floydy had a successful and speedy workout, and somewhere out there Cedronella is picking up her running time and the swimmers and yoga practitioners are giving it a good go. I wonder whether or not those too young to join this forum would be surprised at the amount of activity among the over fifty set? It definitely impresses me how many people like swimfeeders are out there exercising to their ability - even when it’s tough, cold, or exhausting.

This forum is a steely lot!

1372

Thanks for asking Floydy, but yesterday was a bad day for grumbling Piriformis Muscles. Right from the word go I was feeling pain when bending or putting weight on my right leg, so I downed an Ibuprofen and decided to get my arse out for a few miles after breakfast. After preparing the perfect porridge, I set about removing the remains of the sticky mixture from the bowl and pan, and changed into suitable walking attire, but to my dismay, rain spattered the window and it grew dark with the threat of more rain to come, so emulating Surfermom’s example I quit…:frowning:

1373

With just a hint of discomfort I decided nothing would put me off stepping out for a five mile walk this morning. A fantastic sunny day was waiting for me outside, and a thousand horses, or a dodgy Piriformis would not keep me from enjoying it. There was a rumour permeating the village that due to the heavy continuous rain of the last few days, the river was in a critical state. So this would be the focus of this mornings expedition.

I strode briskly through the village enjoying the warm sun on my back. There were still one or two diversion signs posted on flooded roads, although I think the water had subsided, and now the roads were open, but the signs remained, as usually happens round here. I was headed to the path alongside the canal which would take me to the Aqueduct, where the canal passes over the river.

http://www.over50sforum.com/picture.php?albumid=1297&pictureid=11699

The grassy path was slippy after several days of rain, and was particularly treacherous where the grass had worn away and left oozy mud exposed for the careless foot to engage. It was while I was on this path though, that I had the un-resistable urge to jog. Although my shoes were sturdy walking shoes and not running shoes, I found it quite easy to maintain a reasonable pace for about half a mile or so, and the extra grip came in handy. I was soon looking at the collection of debris that had accumulated at the base of the bridge…

http://www.over50sforum.com/picture.php?albumid=1297&pictureid=11700

I’d never seen so many plastic bottles in one place before, and balls of assorted sizes bobbed up and down in the current. Although the river was high, I have seen it quite a lot higher that this, but judging by the high water marks along the banks, it was higher yesterday…

http://www.over50sforum.com/picture.php?albumid=1297&pictureid=11701

http://www.over50sforum.com/picture.php?albumid=1297&pictureid=11702

After leaving the metal walkway across the river I rejoined the canal bank and jogged the remaining half mile back to the road. After a a further jog along the road to the church, I enjoyed the peace of the country and the warm sun, and walked the remaining two miles home. Those last two miles along the quiet country roads were part of my regular running route that I had not visited in over six weeks, it felt good to be back, albeit only temporarily and slower.

Sometimes pushing to the limit with injury might seem reckless, but it’s a necessary ingredient for any runner who wants to progress, and without this desire to push to extremes I wouldn’t have done half the things I’ve done over the years.

1374

It sure was a lovely morning for your walk Foxy, nice pictures again.
So glad you feel on the mend at last. :slight_smile:

1375

Thanks Mups, but will I feel so pleased with my performance today when I can’t get out of bed tomorrow…:frowning:
Sometimes you just have to say ‘Sod the consequences’ …:cool:

1376

Well you can only wait and see what the morning brings Foxy, you may be surprisingly much better than you’re expecting, then you will know for sure you are on the mend. :slight_smile:

1377

Thanks Mups, watch this space…:wink:

1378

Well done for making yourself step out on your walk Bob, the scenery on the way was interesting … gosh that water was high in the last pic :shock:

Hope you don’t suffer too much in the morning… :slight_smile:

1379

I knew you wouldn’t stay down long, OGF. That’s the thing with runners; we are compelled move. Fast :mrgreen: I can see from that bluebird day why you were tempted to break out and jog though I am admittedly glad you intended to walk as you were able to take a camera along. I am fascinated by the system of canals. I don’t think most Americans are aware what an extensive, and over the years, important system it has been - or how much flooding must be a concern. Interesting photos!

We runners are a strange breed, with the mindset of, “Why walk when you can run!” so I can imagine the jubilation you must have felt after a successful outing.

Because I had to stay close to home today, thanks to a filling that decided to jump ship and a kind dentist who offered to see me at lunch, I opted for the sportsplex today. With a legion of groundskeepers out on their tractors mowing wide diamond patterns in the Kentucky bluegrass, I decided to run with music.

After fumbling around in the center console to locate earbuds and an old iPod that still held a charge, I set off with a pace that would put me in the dental chair on time. Happily clipping along on this bright blue day, and aside from the workers having the park to myself, I soon found myself humming and then singing to my favorite songs. Singing while running is actually a breathing challenge though I rarely do it, and never when other people are around

You see it coming, don’t you…

Just as I hit the refrain, a runner…a man about my age (whom I’ve never seen before) fit…handsome…passed me, calling out,

“Morning! You sing about as good as you run!”

I was mortified. :blush::blush::blush:

I have no other choice but to giving up singing…and running. I might even have to put my house up for sale.:roll:

1380

Bob - I think you have the right plan there. Getting out and about and spending some time exploring the local landmarks taking photos is a good way to exercise those legs without having your mind on them too much. That is secondary to enjoying that lovely scenery and will take your mind off your other issues for a while. Plus it gets you the fresh air you need too. :cool:

Suzie (to hell with trying to type ‘Surfermom’ all the time!, hope you don’t mind:024:) - You ought to find that other jogger and give him a piece of your mind - how rude of him, however jokingly - to suggest you can sing better than you can jog…then again, perhaps he’s flirting with you :007:. You never know!:lol:

Lovely to see Mups in here. More details of your own exercise routines wouldn’t go amiss though. Are you still keeping in trim, Mupsy?..:026:

To myself then, and I’m moaning again :090:

Following my last post on Wednesday whereby I was complaining of feeling out of sorts and blaming the stress on my work, I’m now wondering if it’s to do with something else. In the last few days I’ve been feeling increasingly agitated in myself, I’ll try to explain in bullet points my symptoms, which may be easier to understand than my typically erratic text speak:
• Redness and tightness feeling in the face.
• Feeling really flushed and hot.
• Feeling slightly nauseous and dizzy as if I’m about to black out; feeling disorientated.
• Getting out of breath more quickly; fatigue setting in and not sleeping too well.
• Depressed and withdrawn.
• Aversion to bright light.

That’s about the gist of it. One solution might be to cut back on coffee as this may be the cause, I don’t know. Maybe it’s sugar in foods, but I’m careful about those these days.
Also, looking up these signs on the internet (which isn’t always to be trusted), I’m wondering if I’m about to succumb to type 2 diabetes – all the symptoms are there.

However, despite not feeling to great this afternoon, I did venture to the gym to do my planned routine but I wasn’t in too good a state to do much work, resisting the heavier work in favour of a few lighter exercises. Even then, I was huffing and puffing my way through everything and feeling like I was about to pass out. Even the heat of the shower afterwards was almost too much and I had to dry myself in the open to get the steam away from me. I didn’t want to faint.:100:

A mediocre session took place anyway but I stuck to the smaller limbs, focussing on my arms as heavier weights utilising the chest and back I couldn’t face.

Friday, 6 Apr 18: Basic upper body workout:

Machine curls, both arms:
30kg: 30+2, 15+2
35kg: 12
*Made a mess of this to start with! I was looking at the weight instead of reps and ended up doing ten more than necessary. No wonder I felt knackered!

Machine reverse curls, both arms:
15kg: 12, 10
20kg: 10
*Never done these before in my life, only with a barbell (see exercise below) as it’s an exercise for the forearms despite doing upward curls (the hands are reverse around the grip, pulling up using the backs of the hands opposite to the usual palm grip. I’ll keep it in the programme but the weight needs to be heavier.

Barbell standing curl:
35kg: 8+2, 8+2
40kg: 6
*This was 5kg heavier than last time. Similar to curling two 20kg DBs but using a straight bar instead.

DB hammer curl, alt.:
14kg: 6+2, 6+2
16kg: 6

Standing DB bicep curl, alt. (across chest):
14kg: 6+2, 6+2
16kg: 8

Barbell forearm reverse curl:
15kg: 12+1, 10+3
20kg: 8

DB concentration curl, alt.:
16kg: 10+1, 8+1
18kg: 7
*Feeling really strong on these, oddly. Upped the weight from 14kg DBs and even managed the 18kg to finish. Guns looking really swole (bodybuilder’s speak, lol!)

Triceps pulldown (against backrest):
47kg: 25+3, 20+3
53kg: 16
*Time to up this weight from next week, may lower the reps.

Tricep extensions:
55kg: 20+2, 15+2
60kg: 12
*I’m going to decrease the weight by 5kg on this from next time, focussing on slower reps.

Ab crunch:
40kg: 30, 30, 30

1 hour.

All the way through this session I was feeling thoroughly out of sorts, but actually looking back on this write-up I didn’t perform too badly considering. All exercises were completed to plan with any increases able to be carried out quite well. I’d like to say I’ll be back at the gym tomorrow as I intended to be and we’ll have to see how I sleep tonight and how I feel in the morning.:o

Take care folks and have a good weekend :cool: