Post your daily exercise routine

Exercise & Fitness Exercise & Fitness: Chat / Discussions
1561

Hoping that Floydy made it to the gym today and the rest of you had weather good enough to find yourselves in pools, gyms, or the great outdoors. It was the scene of a late run on the beach road this afternoon, four miles, and though no records were broken today. I felt like I had scored a victory over myself because all I wanted to do after surfing was stretch out and read a good book.

The tropical depression a few hundred miles away in the gulf is churning up dream sets of waves - shoulder high and transparent with the lush hue of emeralds. I suppose it’s no accident that this area is called the Emerald Coast .

In the mind of a twenty-year-old, it seems like too much effort to gather the board, leashes, towels, sunscreen and the other accoutrements and drag them across a sandy beach. However, once my daughter saw the surf, she was digging around in search of a bikini and her favorite surfboard.

It’s always funny to see the faces of people when I am carrying my surfboard to paddle out. As I am not exactly a spring chicken (though I have skin like one these days:roll:), I can see their wheels grinding, “Is she really going out in that water?” “She couldn’t possibly surf.”“How OLD is she?” It’s really funny to see. Used to their predictable reactions after all these years, we waxed the boards, paddled out through a fairly rough current parallel to the shore, and then found our way just past the breakers.

In that perfect temperature, with the rays swimming by, the little bait fish at our feet, and the pelicans flying high we surfed, and surfed, and surfed. The number of waves we caught to the shore were in the dozens.

I think I really was, as it was coined long ago by the surfing community, “blissed out” having found myself doing my favorite thing with one of the most miraculous human beings on the planet.

As we caught the last set, talking about technique and how the waves were behaving (lumpy faces with a slight cross-current), I hoped that a long, long time from now she would remember these days and tell her children and grandchildren how once we surfed the green waves on perfect summer days.

1562

Oh Suzie, you need to put those feelings of age way into the very back of your mind. I’m sure that you certainly don’t feel your age, and whilst the younger sect of surfers may be a little more adept at riding the highest waves, you could show them who’s boss with technique and staying power no doubt.
I’m sure they’re only doing their own thing and not looking at you anyway, except in admiration and for inspiration.

Your daughter is surely an inspiration too with her serious medical issues hopefully in the past now. It’s wonderful that she can now take you on and spend her time surfing and running with you. It must make you feel so proud of her, and of yourself too for helping her overcome her illness.

I’m not feeling so bad today because it was noticed that I was given the incorrect medication for my ears. I was given a solution which was meant to be for an EYE complaint instead of an ear medication! No wonder I now have an infection!! I saw the pharmacist and they apologised profusely and now I have the correct ear drops. The dizziness has subsided and although I’m still getting earache, I feel that later today I should visit the gym for my weekend session - an intensive high reps effort. We shall see.

Take care :slight_smile:

1563

Good to hear you are getting the correct medication Floydy, I hope you get some relief soon and good luck with your visit to the gym later…:wink:

You certainly know how to make a Yorkshireman jealous Surfermom, that warm sea and decent weather sounds like paradise to me while I’m stuck up a ladder painting the ceiling…:-(…After all this work I guess I’m owed plenty of walking and hopefully, running time in the not too distant future…:cool:

Speaking of which…Yesterday I found time to meander around my five mile running course, although only a walk it felt good to be out, and the start of my return to fitness…:smiley:

1564

My gosh, Floydy, that was a bad deal about you drops. That must have been miserable wondering why you weren’t getting any improvement. If you can start hearing through your eyes, let us know.

Haha, no, I’m not at all down about my age, never have been (aside from that short spell of so wanting children before age 35). In fact, I’m perfectly contented with my age because I suppose I am doing the very best I can to stay reasonably fit and health.

However, I have been reintroduced to all of my fine rib muscles, lats, and triceps after surfing all day yesterday. Apparently they spent the winter hibernating in the Seychelles, and are back making all sorts of demands - stretch there, rub here - ridiculously high maintenance, they are.

Thank you especially for your kind words about my daughter. You are right, I thank my stars every day for her recovery and bask in pride for this exceptional person that she is. It won’t be long before she is launched into a life of her own (nothing could make me happier for her), so I am cherishing these days we have together.

OGF! Way to go! Your determination is something else, and it must have felt so freeing to be outdoors and have some alone time. Truly happy for you. No rush though, you’ve put yourself through the ringer, and rumor has it that your piriformis is talking revolution so…

The gulf, who is a temptress of the worst sort, ever pulling me away from responsibilities, is mercifully flat this morning. After I manage to go pull some materials from the local university, I am off for a rare breakfast out with friends. Thankfully we can’t get a full English breakfast here (who ever heard of beans before noon?:lol:) or I would have to be carted down the trails rather than running them later today - six miles is the plan.

1565

Hope you enjoyed your breakfast, Suzie. Sounds great, and it’s a good job your don’t get a “Full English”. That surfboard would surely sink!

Nice to see you in her again, Bob too. Take it nice and steady though bud…the fields and running shoes will wait until you are 100% fit again, and you will be.

I attempted a bit of training today, but my right ear is still giving me some hassle, i.e. I can’t hear a bloody thing!
I know the drops are working though as I have no pain now, just full of liquid, so all being well I’ll continue my session (which I’ve half written down, but will post the whole lot) in the morning.

Just finally finished my albums thread, so I’m a happy bunny. My wife has her husband back! :0

(Sorry, on my phone there, smilies don’t work)

1566

Hopefully another few days of medication will put your ears right, enabling you to get in a full workout, Floydy. Somehow with the weekend here, you will find plenty to do to keep you busy.

I forwent several preferred activities late yesterday (meaning fun), in favor of battening down the hatches and stowing all the outdoor plant containers, sporting equipment and furniture in anticipation of tropical storm Alberto, bearing down just as I am trying to get out of town. While all that lifting and shifting is probably a good thing, tricking my muscles into working in a whole new way, I’ll be happy to get this over I can squeeze in a long, relaxing run later in the day. For another 48 hours we should have sunshine with scattered thunderstorms before this fellow makes landfall, so I should be able to manage six.

And now that I’ve stated it, I have to do it, or I have to face the Forum Walk of Shame. :lol:

http://www.sherv.net/cm/emo/funny/1/running-around-smiley-emoticon.gif

1567

Just checking in to say I was true to my word, but I ended up running half of it in a downpour. Fun times!

More in the morning…

1568

I like that Surfermom…‘The Forum Walk of Shame’ and it’s just how I see it, once you’ve committed your intentions on the forum, it should be as good as done…No excuses!..:018:

So it was with this in mind when I set out first thing this morning and walked and jogged my way round a five mile route mostly in the country. My Piriformis was a little niggly but managed to jog and walk through it. It felt good to be up on my toes occasionally, and although early, the warm sun on my back and the distant heat haze my me realise what had been lacking in my life…:cool:

After a good hot shower and a bowl of ‘Bob’s Refreshing Porridge’ the stiffness had made life a bit tedious, losing the ability to bend, but Ibuprofen to the rescue and I consider it a small price to pay if it restores my mobillity in time for Tuesdays effort…;-)…Now, where’s me stick…:100:

1569

Bob - Good show mate on your walk-jog efforts today. With some more physio and your sheer willpower I know you’ll be back pounding those fields before you know it :023:

Suzie - I used to love running in the rain, keeps one cool and fresh, although the feet do get a little soggy. Nice work there :cool:

I missed my session yesterday and it’s now time to really catch up as this will be my biggest session before I fly away next Friday, save for a proposed last minute effort on Thursday. So I’ll be putting in a mammoth session today.
I have sorted out a very mixed, near 2-hour routine with many high reps but also adding a few heavier sets too and I’m about to hit the gym right now. Wish me luck…talk later with a write-up :slight_smile:

1570

Are you sitting comfortably?:smiley:

For the sake of wanting to make my diary on here a complete journal, I’m going to post the aborted session I did on Friday, rather than thrown away my notes – after all it is a training record and every little helps. So it’s two posts in one today…


Friday, 25 May 18: High reps.
(All weights in kgs)

DB press:
20x20, 12x24

Pec dec:
25x30, 25x35

Fly dec:
30x57.5, 30x65

Tricep pulldown w/underarm attachment, wide grip:
25x20, 20x25

Chest press:
30x30, 20x40

Tricep extensions:
50x35, 10x50

E-Z preacher curl, close grip:
25x23, 15x28

E-Z preacher curl, wide grip:
20x18, 10x23

Barbell preacher curl:
10x30

E-Z preacher curl, close grip (heavy):
6x38, 6x48

Machine curls:
25x25

45 mins.

In hindsight, when I look back at that now, it’s not such a bad workout. I think that because it was meant to be weekend “heavy” session instead of the high reps workout it turned out to be made me rather disillusioned at my performance. However, today was something else entirely….

:026:

Yesterday I made the most of the beautiful weather and me and just one of my buddies decided to go to a town called Beverley for our Saturday afternoon drink, instead of our usual jaunt around Hull’s city centre. Some lovely pubs and we soaked up the sun whilst we tasted the various real ales. But drinking in the afternoon sunshine has its drawbacks and I awoke this morning feeling very dehydrated. It wasn’t that I had that much to drink, it was the hot weather and its after effects. After two full pints of orange squash and a hearty breakfast I went back to bed for a full four hours waking again at eleven feeling full of beans (literally). After a lovely refreshing shower I was ready to hit the gym at 1.30pm and began my workout.
To say it was the workout of my life was an understatement. Eighteen exercises and over two hours of intense lightweight high repping with plenty of heavy lifting too resulting in some serious muscle torture. My usual 2-3 sets were increased to four in most cases and I went through virtually every exercise I could think of, bar the legs which I’ll be doing tomorrow. Read on:

Sunday, 27 May 18: Full upper body blast:
(All weights in kgs)

Smith flat bench (quick warm-up):
25x20

Smith shoulder press
12x30, 8x35, 5x40

DB press:
16x22, 12x24, 8x26, 12x18

Lat pulldown, underarm grip:
25x40, 20x40, 12x50, 25x35

Seated row:
25x41, 20x47, 15x53, 25x35

Pec dec:
25x30, 20x40, 15x50, 20x30

Fly dec:
25x67.5, 25x72.5, 20x80

Chest press:
25x40, 20x50, 10x60

Barbell curl, standing:
15x30, 12x35, 6x40, 25x15

Barbell forearm reverse curl:
15x15, 10x15, 8x20

E-Z preacher curl, close grip:
20x33, 12x38, 7x43, 6x48, 4x53, 1x60.5
15x30.5, 25x18
E-Z preacher curl, wide grip:
20x18
*A hell of a lot of work on this which took me half an hour, really building up the biceps. The 60.5kg lift was only one rep, but it’s proof that my strength isn’t faltering in the arms at least.

Single DB press:
40x50, 25x50, 20x50, 15x50
= 100 reps total.
*A total of 100 reps using the heaviest dumbbell in the rack.

Tricep pumps:
70x15

Bicep pumps:
50x10
*Repping that much with ultra-light weights but not pausing at all takes some doing but it’s all very much worthwhile for the end result.

High-pull bicep cable curls:
10x20, 10x25, 6x30, 6x35, 20x15
*It’s been a long time since I did these. Standing with arms outstretched with cable pulleys and bringing them inwards in a double bicep pose sort of manoeuvre.

Tricep extensions:
30x40, 10x50, 8x60, 20x35

Machine arm curls:
25x25, 15x35, 6x40, 20x20

Ab crunch:
50x40, 50x30

Time 2hr. 20mins.

Despite it being extremely hot in the gym today - I drank three full pints of water during my training – I kept on going but paced myself, enjoying up to a couple of minutes’ rest between sets or exercises. Though sometimes I just carried on instead. Feeling and looking really pumped up, I went home and relaxed on the garden swing with a beer (but just the one this time – my reward!)

I go away this coming Friday, so that was a workout which was very much needed as part of my ‘holiday preparation’. As I said, it will be a legs session tomorrow in which I’ll be extending the workout to hopefully go a little heavier, plus I’ll also be adding even more high reps to the proceedings too.
That will leave three days which I’ll try to use for the gym, leaving just one rest day probably on Wednesday. I’m a little late catching up, but after today’s effort I feel that is a week’s worth of exercise done anyway. Fifty-three years old? I was the last to leave that gym today, outlasting everybody who came and went!

Thanks for reading, hope you’re enjoying the weekend.:cool:

1571

Nothing like starting a holiday with the workout of your life, Floydy!:041::038::023: That was a long list of exercises you did with what sounds to me like heavy ( you would probably say moderate) weights with a lot of reps. I would have been numb and dragging my knuckles on the ground after that much arm work, Floydy! What will you do on your break to keep up your fitness? It’s always so good to hear when forum members have been out having a well-deserved good time and even better when the weather cooperates.

OGF! What a joy it was to open this thread and find that you had been exercising! What did you think of that strange place where the air moves, green things grow everywhere, and a warming bright orb hangs above your head? If you aren’t sure, allow me to introduce you to “Outdoors”. I think you will enjoy each other immensely.:049: :lol:.

It does become something we need, this getting outside. I think our minds and bodies respond to it, raining all those happy chemicals into our brains. Having taken a hiatus after knee surgery years ago, going cold turkey (or tofu, as the case may be) on my running was like withdrawal - affecting my sleep patterns, eating, and general sense of well-being. I often refer to doing something outdoors as my “drug of choice.” An inexpensive one too, I might add.

What a day here! Between the approaching storm system, and trying to get out of town before the winds pick up tomorrow has had me running around all day cleaning with one hand and tossing things into suitcases with another. That said, I was able to put in a speedy little four miler before getting organized.

While I am not much of a worrier, this is my true confession: I admit to this strange anxiety just prior to a vacation that I am going to leave my running shoes behind. It would be a crisis of the first order.:frowning:

Looking forward to theses volunteering efforts that there will be plenty of opportunities for hiking, surfing, and running volcanic fields (dormant). There’s nothing like the incline a volcanic ridge for the hill work that I have been craving for so long. It should be less humid, so the excuses will be nil.

Now my problem is that I have to avoid all those coconut drinks and beans, because of Floydy’s reports of dehydration and other problems…:lol:.

What is a woman to do? :smiley:

(Must pack shoes, must pack shoes, must pack…)

1572

How do you know when you’re getting old?
Because some young ‘Whippersnapper’ thinks they can teach their grandmother (or grandfather) how to suck eggs…:069:

AND…because the old geezer keeps referring back to times gone by (the ‘Good’ old days) So for the second part of the exercise…:024:

When I was an engineer…bla bla bla…stuck inside a factory for eight or ten hours a day, longingly gazing out of the window or big roly door, wishing I was out there…:frowning:

The weekend came and I was like a coiled spring and couldn’t wait to motor off to some wild and remote part of the country to run, walk or cycle until the sun set…:cool:…and sometimes beyond…:wink: There was no going back for me, so when I was made redundant I became a courier and travelled the world…New York, Paris, Rome and Yorkshire…Mainly Yorkshire though…:smiley: And apart from the parcels, my running kit was a permanent fixture in my van…They even had their own shelf!..:surprised:

After that I took a job with ‘Royal Mail’ and delivered the post, trudging the streets of Ackworth and Featherstone, wondering why I had not done this earlier in my career…:102:

So thank you Surfermom, for bringing to my attention the wonders that lay outside my door, you cheeky mare…:-D:-D:-D

Floydy…:039: What a mammoth workout, but while I’m in a sort of reflective mood, I might be able to throw some light on your superhuman effort.
I attended my Mum’s retirement party some years ago, and because I was nominated as the driver I was destined for an evening of drinking Coca Cola. I must have downed about the same amount as you (your two pints of Orange Squash) and you would have received a similar amount of sugar.

Next morning was Sunday, and a scheduled long run of fifteen miles. Well I ran out of my socks…:shock: and set a personal best for that course which still stands to this day…I repeated the coke trick many times after that, all with similar results, and set some very good times for the marathon and half marathon.

The big breakfast would have also played its part. Strange how foods, and combinations of foods can produce amazing results. The fats in the big breakfast would have prevented the sugars in the squash from transferring directly into your bloodstream and thereby producing a more longer lasting energy release…

1573

A fantastic description of your holiday plans, Suzie, although it sounds more like a ‘working vacation’ with you getting involved in all manner of outdoors pursuits. Whatever, it looks a great fun time and I’m sure you’ll enjoy it :004:

My fitness holiday plans? =Nil. I intend to relax totally. A year on nights and all that pounding myself silly in the gym…no, I’ll be taking it really easy. Bit of swimming and exploring the island perhaps but that will be all. I’ve done my bit I think. :cool:

Very true with the orange and breakfast intake, Bob. It’s an inexpensive alternative to vast amounts of pre-workout formulas which I used to purchase each month, along with protein shakes and many other fitness supplements - a total waste of money when you can beans and eggs and two pints of Tesco squash instead!

Love your description of you pre-retirement adventures, i.e. work. I didn’t know what you used to do for a living, but I’m extremely pleased that it turns out you were a postman/courier and that you worked for a living like myself, not sat behind a desk in a pinstriped suit like my boring next door neighbour does counting other people’s money. Nice one bud :023:
Physio tomorrow is it? Let us know how it goes apl :slight_smile:

Me, I won’t be doing my legs session today, I need a bloody rest after yesterday’s slaughterous session. True, it was upper body, but I’m simply wiped out! And I’m back at work tonight too, so time to chill in the garden for a couple of hours I think trying to get some kind of ‘base tan’ for my hols. Definitely do the session tomorrow though.

Take care all…Lion Queen, Ruthio, Mups etc…where are you ladies? :confused2:

1574

Well gang, no sooner had I finished writing up my last post that I felt an enormous wave of guilt flow over me telling me that I should have done my planned legs session today and not be a lazy b-----d and lounge around in the garden, so I went to the gym and put in another mother of a session…

Monday, 28 May 18: Legs:
(All weights in kgs)

Incline press:
60x150, 40x200, 20x250, 50x100

Sled press:
100x120, 30x150, 20x200, 50x100

*On those two main exercises I more or less doubled my usual session with the reps, plus I added some extra weight too, which I had already written down beforehand - no way did I think I would accomplish it though. How I managed all that I do not know, but my legs were going up and down like pistons today somehow! Sometimes I would pause briefly, but I never dropped the weight – just a couple of breaths and I was off again.

Seated ham curls:
30x40, 20x50, 10x60, 25x35

Adductor:
30x60, 20x60, 15x60

Abductor:
30x60, 20x60, 15x60

Time 35 mins.

It’s amazing what you can do in little over half an hour. Surprisingly, despite sweating buckets I felt okay after all that; a little wobbly on my legs due to the sudden extra weight I was carrying, but the legs felt good and I returned home and to my subsequent idea of sitting in the sun.

1575

Do you realise Floydy; You’ve used enough energy over the last week or so, to light a small town…:115::115::115:…Wish I was young again…;-)…Well perhaps not! There was bad times as well as the good…:cool:

Speaking of ‘Bad Times’ On Sunday’s little jaunt where I walked five miles with a smidgen of jogging, I managed to complete the route in 78 minutes…:-(…and then required assistance to remove my running shoes due to my inability to bend down without breaking the pain of glass that seemed to be tucked under the back of my shorts.

Well!..This morning I repeated the process and managed to stick a whole lot more jogging into the mix, which produced the heady time of 71 minutes…:038:
I even was able to bend without too much discomfort while washing the dog muck off my shoe that I’d inadvertently stepped into somewhere on route…:expressionless:

1576

Slowly but surely you’re getting there, Bob. Persevere mate and I’m sure with some more physio that percentage of walking vs. running will change places.
Can you remove your shoes with your other foot, i.e. without bending down? And maybe you could simply kick your socks off too?! :048:

No training for me today, I need a rest.
Last night at work I must have walked at least ten miles around the warehouse. I was working upstairs and walking back and forth with a roller cage relocating stock and after yesterday’s killer legs session I really didn’t need the extra exercise - but on the other hand, it seemed to loosen me up a little, so it served as great cardio, however tedious it all was.

Tomorrow will be my final gym session before I fly away on Friday. On Thursday I’ll be too busy, plus there’s no way I’m training the day before I go on holiday. I’ve done that before and I’ve been in agony stiffening up on the plane.
So I have a workout planned which will be three sets and should take about an hour and a half. Pretty strenuous but it won’t almost finish me off like the weekend’s workouts nearly did.

Talk later :slight_smile:

1577

Reading and checking in, sitting in an a Los Angeles airport waiting to board the flight to Hawai’i. Jealous of those workouts and outdoor time while all I seem to be doing you sit, sit, sit. I did find a nice gym in the hotell which gave me the opportunity to burn off a few miles on an elliptical. Hopefully I’ll be catching up with a lot of hiking in the next two weeks. Great job you two! Good news that you felt better yesterday, OGF! Enjoy your holiday, Floydy! Next repor soon…[ATTACH]6067.vB[/ATTACH]

1578

Just back from a wonderful week away at Centre Parcs Forest Longleat.
Lots of swimming and lots of walking!
Oh, and walked at least three miles last night there and back to Rolling Stones concert :-D:-D:-D

1579

Wow! Two more going away/come back off their hol’s.:cool:

Suzie - Have a fantastic time in Hawaii. Don’t train too hard - you’re meant to be relaxing :004:
Ruthio - Centerparcs is different. It’s geared towards being active. Glad you had a great time…and you saw The Stones too!! Amazing :035:

1580

My final session before my holiday and I made it shorter than initially planned. I do still have to work tonight for the last time and a heavy session would render me zombiefied later, so I just did the basics.

Wednesday, 30 May 18:
(All weights in kgs)

DB press:
20x20, 9x26, 14x16

Smith shoulder press (bench 60:
10x30, 6x40, 15x20
*An almost upright position with the bench ensures the work is done by the shoulders and delt muscles, rather than the chest.

Smith chest press, flat bench, close grip:
20x30, 10x40, 20x25
*With the close grip and with the bench positioned further back, I was pushing up from virtually the upper waist area. This works the lower chest muscles rather than the upper chest.

Chest press:
20x40, 10x60, 15x35
*Seated pushing the bars out in front at head height, this is a good all-rounder for the chest and inner shoulder muscles, along with the triceps.

E-Z preacher curl, close grip:
20x28, 8x38
20x18 wide grip
*The close grip builds the inner ‘belly’ of the bicep, whereas the wider grip extends the top ‘peak’.

Machine arm curls:
25x25, 10x35, 15x20

Tricep extensions:
25x40, 8x60, 20x35

Tricep pumps:
30x15

Bicep pumps:
30x15

Ab crunch:
50x35
*If my abs aren’t showing enough now for my hol’s they never will be. There is some vague definition there!:expressionless:

Seated ham curls:
25x40

Sled press:
25x150
*Rather moderate leg exercises to finish off with today. They are still in shock from Monday’s effort!

Time 45 mins.

That will do, I’m pleasantly satisfied with my progress and the work I’ve put in for my holiday “physique”. I’m not looking too badly out of shape.:cool:
I have lost some belly flab and I’m more toned all round with the arms and legs in particularly good nick. I’m certainly more in shape than I was 12 months ago on my last vacation.

Suzie, Bod and everyone else who resides in here from time to time thanks for your support and I’ll be back pumping the iron once more come the middle of June.

Woohoo!!! No more work for nearly two whole weeks!:026::026::026:

Take care and keep yourselves fit and healthy. I won’t be…that’s all on hold until I get back :cool2: