Post your daily exercise routine

Exercise & Fitness Exercise & Fitness: Chat / Discussions
1521

BB forearm rev. curl
http://bodybuilding-wizard.com/wp-content/uploads/2015/08/reverse-barbell-curls-forearms-1.jpg

Single DB press
https://healthfitnessandmassage.files.wordpress.com/2012/10/straight-arm-dumbbell-pullover-across-bench-pectorals-and-rib-cage.jpg?w=750

Tricep pumps/pushdowns
http://4fitness.bg/Files/Images/Article/Cache/580_232_tritsepsovo-razgavane-na-skripets-cable-pull-downs-.jpg

Bicep pumps/pull-ups
https://i.ebayimg.com/images/g/JGUAAOSwmmxW4lXu/s-l300.jpg

Double bicep cable curls (must get these back into my programme!)
http://www.robrichesfitness.com/wp-content/uploads/2014/12/High-Cable-Bicep-Curls_End-300x200.jpg

Ab crunch
https://cdn3.volusion.com/aqyor.dadrn/v/vspfiles/photos/Pro1abs-3.jpg?1509551205

1522

Legs:

Incline press
http://rasmedical.com/wp-content/uploads/2013/11/403.jpg

Sled ‘horizontal’ press:
http://cdn3.bigcommerce.com/s-qv814o/products/1586/images/1183/a207915127967630a4106a_l__67309.1415654210.600.600.jpg?c=2

Seated ham curls:
https://qph.fs.quoracdn.net/main-qimg-02d9364e2376cf23c62744f7be40b134-c

Extensions: (not doing these at present)
http://enterthepit.com/wp-content/uploads/2014/08/Leg-Extension-257x300.jpg

Adductor & Abductor (“good girls/bad girls”)
http://www.panattasport.com/resources/products/1FE093/esercizio.jpg

1523

I’m holding the fort for a while here, so here goes with another thrashing…

When Mrs. Floyd is working at her Tesco job and I’ve had enough of posting albums what do you do? You go to the gym for a workout. My first full legs workout for about three weeks took place today and anticipating a struggle I commenced with my slaughter. In the event I was finding it easy, so I added a lot more reps to get the quickest, most effective 20-minute session done in a long time.

Sunday, 13 May 18: Legs.
(All weights in kgs)

Sled press:
100x100
*A mammoth start to proceedings! Pumping the quads up well for the rest of the workout.

Seated ham curls:
25x40, 20x50, 15x60, 40x30

Adductor:
25x60, 25x60

Abductor:
25x60, 25x60

Incline press:
50x150, 25x200

20mins.

Sounds like nothing doesn’t it? But when you look at it, there’s a lot of weight shifted and I came away feeling strong and refreshed, which is what it’s all about really.

Thanks for reading :slight_smile:

1524

Hiya, Floydy!

I’ll reply properly here in a bit, but your photos are most informative to those on the forum who might want to try some new exercises but have no idea what you are talking about…

I know you are busy, but you should separate these out into its own thread.

Almost all of these could be done with modifications at home, with as little as one pound weights.

Great post!

1525

Yo Suzie! :cool:
Nice to see you back, hope you’re fit and well in sunny Florida :004:

Great idea actually to copy those videos. There are a lot of them but I’ll get to work on that as soon as I can.

1526

Hi guys

Ive signed myself up for a 5 mile fun run on the 30th June

Im a couch spud :frowning:

I know I won’t get running it, but Im aiming for a very fast walk

I don’t know what Im asking tbh, I just want to be able to do it with out killing myself

Im 10lb over weigh, have high BP, Osteoarthritis and Peripheral neuropathy

Advice please, even if its just on a pair of trainers that won’t break the bank

1527

How wonderful, Missy! You will feel great just training, and you’ll be able to do this!

A few suggestions:

  1. Get fitted for the right shoes. The right shoes will not only be comfortable and help your performance - they are critical to ensuring that you aren’t injured from improper support, causing you to walk in bad form.

Don’t be intimidated by being fitted: Tell the person fitting you what your goals are, how often you will be walking, and any physical issues that might affect your stride.

If you don’t have a store near you, let me know and we can talk through some shoe attributes.

Buy good socks.

  1. Don’t go out there and try a 5K right off the mark. Go out there and walk a comfortable amount at a good pace and then measure your distance and time. This will be your baseline. Each time you go out, try to add a little to the distance and pick up the pace. You might try adding a tenth of a mile each time you go out.

  2. Some days just try doing walking sprints in which you try to walk quickly for a minute, and then walk slowly for a minute to give yourself a chance to recover. You might do this a couple of times per weeks. This speed training will build up your overall distance speed.

  3. Stretch both before and after you walk. Do a web search for good ideas on this.

  4. Take one to two days off per week to recover.

  5. The week of the 5K only do a very light walk the two days prior to your event.

  6. Listen to your body. There is a difference between muscle soreness - which is typically good, and pain that is injurious - like blisters forming or back trouble.

1528

Hi

In response to Surfermom, my exercise bike is an upright one, the left pedal is fixed.

I was at Clinic this morning, I have to be picked up and driven there and back because I cannot drive afterwards.

We have a new Physio/Nurse.

She has very different ideas.

We went for a walk around a local lake, a beautiful sunny day and then sat down for a coffee.

She sure does know how to motivate people.

Next week we are doing walking football, or soccer as you would call it.

I am the fittest of the bunch, but she really is inspirational.

1529

Swimfeeders, whatever motivates you,or in your case “who,” is a good thing! :wink:

That’s interesting to read about your bike and their ability to immobilize one of the pedals. That alone is worth the trip to your physical therapist. Slow and steady wins the race, and getting strength back in your other leg means you are well on your way to gaining back your overall strength.

Floydy, thanks for the cross posted thread. Now you have something to refer to when people are curious about a particular exercise.

Thanks too for the well-wishes. Strangely enough, I think being fit overall is what enables me to drive the fifteen hours cross country and back.

It feels so good to be home, and I am itching to go run, but pop up thunderstorms are over the area, so I have to wait for them to dissipate so I can put a few miles on my running shoes. Normally running in the rain wouldn’t bother me much, but this little cell is grumbling with thunder…and where there is thunder…:-D.

1530

Alrighty.

Two things will inspire one to burst into seven miles of near sprinting:

  1. Sitting all day in a car.
  2. Being chased by a bear.

Thankfully the Ursidae were nowhere to be found, but all that driving - whew! I just about needed the Jaws of Life to wrench me out of the car after 950 miles, and after a list of errands as long as most children’s Christmas lists, I was laced up and read to go at noon.

Even though the rumbling skies didn’t settle down until near sunset, I was not going to be dissuaded and spent most of the afternoon pressing my nose against the windows, stretching, looking up to the sky, and checking the radar for the first chance to bolt (bad pun).

At exactly five o’clock I was on the trail savoring the earthy, grassy aromas and the sweet pungent scent of jasmine and honeysuckle. Gosh it felt good to run, and on one of those rare days in which absolutely nothing ached, hurt, or fussed, I opened my stride and ran like a kid Boy…did it feel great! :cool:

Thanks to endorphins, or perspective, I had this overwhelming sense of gratitude to still be moving on this planet.:smiley:

And that is when it happened - as it so often does:

I tripped.

I didn’t fall, but in front of a a half dozen young softball players, I stumbled, and in trying to regain my balance, flailed my arms about like a windmill, staggered and teetered on the edge of complete humiliation.

After what felt like twenty minutes and what felt like a half mile, I finally recovered, moving right along like a pro :roll:…never, ever looking back at those teenagers who were probably staring slack-jawed and giggling. :blush:

Well, now they have a story to tell…

and I have told mine.

Seven miles and a healthy dose of ego adjustment. Life is good :-D.

1531

Oh, the difference a day makes! :frowning:

While I ran like an eight-year-old heading for lunch recess two days ago, yesterday I prepared to run feeling every second of my fifty-something years.

Sore in just about every place that a muscle attaches to bone :cry:, I faced yesterday’s run trying to push aside any hope that I would be beating my own pacing records while knowing that nothing loosens up the soreness like - moving. :cool:

So out in the garden, after a quick walking/jogging warm-up, I stretched, bent, landed, twisted, and contorted until I was loose as a goose and ready to go, keys in hand off to the trails.

In this humid climate, it takes very little sea breeze to lift the moisture high enough for little cells of thunderstorms to pop up a few miles inland in the late afternoons. With their imposing wall of gray, letting loose the occasional lightning strike and roll of thunder, it crossed my mind that despite being “attitudinally challenged at 5’ 4”), I would make an excellent lightning rod. Unfortunately, my To Do list is still long, forcing me to choose the trail of responsibility - the cloudless beach.

The shoreline is a great choice when the tides are low and the surface is firm, but recent hot weather and a lot of foot traffic left me staring ahead at three miles of loose and lumpy sand :shock:. Sigh. Best not to look, just go.

For five miles, with a tight back (what’s with this forum theme?), I kept my eyes down, determined not to repeat my acrobatic antics from the day before, or otherwise land myself in the office of an orthopoedist. Hot, slow, and turtle-like, I made my way past the sea oats, over the crests of small dunes, and around tourists lazing with books and beverages.

Why am I torturing myself? Oh, yes, that’s right…artisan bread, pasta, and the ability to drag myself vertical on a surfboard. Go…puff, puff…go…

Before I knew it, with sand in my running shoes, drenched hair, and a ridiculously slow time on my running watch…I stretched, stretched…:023:

And then sat watching the surf - ebb and flow, ebb and flow.

At least I didn’t fall :lol:.

1532

You’re all very busy!! :023:

I’ve resumed my weekly congenial three mile walk.

And yesterday I went for a swim!
First one since two lots of surgery …the last time was last October and I hadn’t swum since the previous June due to surgery (lumpectomy)and I managed 26 lengths.
Yesterday was the first time since surgery next to my eye (bcc removal) I managed 24 lengths so I must try to go more often now I’m free from the surgeon’s grasp!

I found it difficult to get my breathing right for the first 10 lengths and it seemed easier after that.

1533

Ruthio!

I am so thrilled for you! That is some kind of resiliency to have come back from those surgeries, and then push through SO many laps on your first outing.

What a victory! :027:

:-D:048::mini::038::026:

1534

Ah but if only…Although not a competitor these days I religiously read the exceptional tales of those that are running on sun kissed beaches, swimming in municipal pools, or lifting the equivalent weight of my SUV…I salute you all…

1535

“If only” will come 'round soon enough, OGF. The present finds you running a marathon, just of different sort, which is something you do very, very well.

1536

Well I guess I had my sole few days on this thread last weekend when I went flat out with three sessions. This week hasn’t been the case.
I’ve had to fit in three school runs due to various family upheavals (which is not for the forum) and with that happening at 3pm each afternoon there is no time for training, so I need to catch up. When that will be who knows…but I have my holiday happening in less than three weeks now, so I need to buff up, tone up and belly in sooner or later lol!

Suzie - sounding great still with the running, even though it sounds like it’s been a bit of a slog this week. And those thunderstorms can’t help much! Whatever, I know you’re doing some form of exercising - you are compelled to (bit like myself on a good day!) :slight_smile:

Ruthio - You’re doing fantastic, girl. 26 lengths is more than I can swim in five year’s worth of holidays!! Fantastic effort.
You’ve really taken on board those walking trips now too and met some new friends as a bonus too, so keep that going. Great stuff! :slight_smile:

Nice to see you pop in, Bob. I can see you returning sometime soon as a regular in here again with your tales of cross-country jogging and avoiding farmyard hounds! Sort the kitchen, sort the physio and you’re nearly there bud :slight_smile:

1537

Aaaawwww thanks so much for the encouragement, Supermom, Floydy and Foxy, it’s a great thread this :023::023:

And I am in awe of your achievements!!

1538

You’re doing very well, Ruthio.
And thanks for noting our achievements. I’m quite proud of my superbly honed and toned muscular physique actually :mrgreen:

1539

Whew, that was hard getting around Floydy’s big head to read all these posts and report in. :lol: :lol: :lol:

Ruthio, i’t so good to have your around, and I am in agreement about how enjoyable this thread is.

A slog indeed, Floydy, and I am just back from running in humidity and heat so high that I’m fairly sure that I swam rather than ran. After a dealing with a few mundane, personally bureaucratic tasks, this afternoon will find me on my little yellow surfboard gliding my way across a few hip high waves that some faraway Caribbean storm system has left behind.

Coincidentally, I’m also off on a little adventure of my own near the end of the month. That means shaving off three pounds and running every day but one between now and then. The last thing I plan to do is say no to all that Pacific Ring cuisine!

Anyway, I know you must be greatly looking forward to your time off - and you most certainly need and deserve it.

OGF has his physical therapy today…hope Kevin does his magic! I think I’m going to refer to it as his “spa” day :mrgreen:.

1540

Hello Floyd, just found your topic,i jog about 4x a week,i used to go to the gym,but then decided to buy a home gym,i have a twist and shape,5 minute pro shaper,i also lift weights,…i am so glad i keep fit,the benefits are enormous, …but i also have to watch what i eat.