I don’t do any formal training. But I do exercise daily. I walk. Quite a lot. Around ten miles a day. I suppose that’s not bad for someone in their seventies.
I did two things when retirement was pending. Got a camera and a dog. They both get me out - in all weathers. And I lost about 10kg.
Well I’m back from my hols and I’ve been around the forum a little since Friday, though I’ve waited until now to post on this thread, needing something of value to talk about…i.e. I haven’t done any training yet.
That will get back into gear this afternoon as I have a new session planned, together with new goals I’ve been thinking about whilst I’ve been away.
Talk later, but I’ll leave you with a couple of holiday snaps for now:
https://image.ibb.co/mFNY7o/20180608_111139.jpghttps://image.ibb.co/naNY7o/20180604_182258_1.jpg
Awwww…Nice photos Floydy, and welcome back…
Isn’t Amity Island where ‘Jaws’ was supposed to reside?
That Great White Shark would’ve hit the jackpot with you Floydy…:-D…Plenty to gnaw on…:shock: Either that, or you would have thrown him out of the water…
Anyway, it’s good to see you back…
I’ve managed to walk and jog round twenty miles this week, culminating in this mornings exceptional effort where I ran about ninety percent, and the further I went, the more flexible I became. I don’t normally exercise on consecutive days, but with nice weather yesterday morning I couldn’t resist the urge to skip round my five mile route. I expected my piriformis muscle to be painful this morning, and would have been satisfied to just walk, but after the first mile I was surprised to find only slight discomfort and could easily run through the pain. I’ll give it another go on Tuesday…
It’s good to see Annie, Cedronella and Besoeker posting on the thread.
All that work will certainly keep you flexible Annie, and you’ll have something to show for it at the end…Perhaps when your work is done you might channel your energy into some Yoga…
Always good to see a fellow runner on this thread Cedronella, and when I was a postman it would have been an honour to run with you, despite your red face and unkempt hair… I hope you enjoyed your Brunch, doesn’t running make you hungry…Don’t anyone believe that you lose weight by running…
http://www.over50sforum.com/picture.php?albumid=1297&pictureid=11985
That’s impressive walking Besoeker, although I haven’t got a dog, I consider a camera to be amongst the most important accessory to take with you on a long walk…Together with; Raincoat, and Mars Bar…
Do you walk the same route each day Besoeker? Or do you vary your walks? It would be nice to see a photo or two from your excursions, or perhaps a description…Fifty miles a week at seventy is some going, I would have to go back a few years since I was doing those sorts of distances…Keep up the good work…
Yes, I thought I was looking at a different thread when I tuned back in here yesterday. New people posting which is great but I was wondering if it’s because I was away!..anyway, it’s great to be back. Tenerife was lovely and we had a nice, relaxing time. I did a lot of walking but no other exercise except a brief swim in the pool
Bob – great to see that you especially are getting back into the swing of things again mate. Like the postie pic too!
That shark would try to bite into me and break its teeth!!
Oh, and in my avatar I’m actually wearing another Jaws-related t-shirt “Quint’s Shark Fishing Excursions”, although my crossed arms cover the design. My all-time favourite film, incidentally.
And Suzie – you seem to have had a great time too. Love the pic of the island there:004:
A very quick jaunt to the gym today because the weather’s so nice and I’ll catch up properly at the gym tomorrow. For what it’s worth, here’s my very brief routine from today’s effort:
Sunday, 10 June ‘18: Quick catch-up:
(All weights in kgs)
Machine arm curls:
25x25
DB press:
16x22
Smith shoulder press (upright bench):
12x30, 6x40, 6x40
Smith flat bench press:
25x20, 10x50, 6x60
Lat pulldown, underarm:
25x40, 12x60, 6x70
Seated row:
25x41
Chest press:
25x40
Time 30 mins.
That’s a start anyway.
I mentioned earlier about some new goals, and the main one is to lose some weight off of my belly. I’m not especially bloated as the pics show above and my abs are strong underneath, but I’m going to try to trim down a little and that will mostly consist of reviewing my night time pack-up contents. From when I go back all I will be taking with me will be two wraps (chicken or tuna) and drinking a couple of small espressos. Nothing else. No biscuits, crisps, snacks, yohurt, fruit. Nothing. A mug of tea when I get home in the morning with cereal, that’s it.
Training-wise, I’ll still be doing my usual four days per week, but these should be more rigidly fixed from now on. The plan is to stay as lean and as fit as possible and also retaining my form too until it comes to the inevitable age vs. muscle scenario, i.e. naturally wasting away, which will be nothing short of a harrowing thing to witness.:shock:
To note my weight, as of today I tip the scales at 16st.12lbs, a shade under 17 stones. I am of muscular build but I’m thinking I can still get my weight down to under 16.5 stone which should see any excess fat lost. Anything less than 16 stone and I’ll be worried though.
Here’s the plan for each day:
Monday
1-hour session which will include moderate weights plus some high reps training.
Tuesday
Rest day. School run.
Wednesday
As Monday but using different exercises, which gives the previous body parts time to relax.
Thursday
Rest day.
Friday
My intensive session – heavy weights, but with even greater weights like I used to do just to see if I can still push myself in that direction. That will increase size again, but I’ll be doing lots of high reps too which will keep the bulk or ‘mass’ down and keep me lean.
I have the school run, but I can train afterwards.
Saturday
A planned rest day after Friday’s heavy work, but I may try to fit in a little cardio work, perhaps three short 10-minute blasts using the treadmill, cross-trainer and rowing machines. My usual social Saturday afternoon out too, but I’ll keep an eye on the beer!
Sunday
Legs. There will be some brief leg training on my two ‘moderate’ days, although that will just be a quick burst on the sled press to keep the knees active. Otherwise, today will be my usual five exercises, but adding some weight occasionally too.
So those are the plans. At least four times per week with a mixture of high and low weight, fast and slow routines. Coupled with a revised diet, fingers crossed we’ll see some changes for the better.
Thanks for reading 
Lovely pictures Floydy and Foxy!
Good for you getting motivated so quickly Floydy.
I’m supplementing my swims with long power walks now too
My legs have never been so strong!
Well done, Rhian…just saw your lovely legs in the pic about clothing colours.
Great to see you’re exercising regularly 
Thanks:lol:
I went swimming this morning, I did 15 minutes swim then 45 minutes aqua aerobics which was great fun. I’m about to go on a walk right now with my dog, I’m aiming for the 10,000 steps, I’ve got an app but I don’t know if its accurate enough so I/m going to buy a fitbit when I can afford one. I’d count my steps myself but I keep losing track!
Great pics Floydy
Thanks Lion Queen 
Fifteen minutes swim is about all I did on my whole holiday lol:cool:
How far is 10,000 steps roughly?
I did just over 5,000 just now with the dog and it took me 45 minutes and according to my app it said I had walked 3.71km. I haven’t reached anywhere near the 10,000, oh well, there is always tomorrow 
Thank you kindly.
I have very good, comfortable walking boots. Did 3000 miles in the first pair.
We take different routes and go to different places.
Here is one:
http://i.imgur.com/nMvXAJK.jpg
He .is contented
Assuming you take a one metre step, 10,000 steps equates to 10k or 6.2 miles. Stepometers are grossly inaccurate, so the distance would vary considerably. I used one on my regular post round and got different readings every day…
GPS are the best way of keeping track of distance travelled but are expensive. Before GPS I measured all my running courses on my bike with a bike computer, still far cheaper than a GPS, and since checking them recently with my Garmin, I was surprised how accurate the bike computer was…:shock:
A ‘FitBit’ is the ideal way of keeping track of your exercising Lion Queen, but don’t get bogged down in the detail…
As a general ‘Rule of Thumb’ if I walk non-stop for an hour, it comes out about three miles…Twenty minutes per mile…And that’s a far more accurate calculation than a stepometer!
Bob, Lion Queen - thanks for the info. I reckon I walk umpteen miles during my night shift around a warehouse the size of your regular B&Q, though I’m not counting my steps as yet
Besoeker - Nice to see a new face in here too. Like the photo
I’m about to hit the gym for an earlier session than normal today, as I’m back at work tonight and I’ll need to get some rest before I go in. It’s never easy starting again after a weekend, never mind a holiday! 
I agree with Floydy Rhian, your legs look lovely…
Walking is only second to swimming for good all round exercise that your body will benefit from in the long term…(see what I did there…Teacher…term) anyway, there are so many brilliant places to walk in North Wales Mrs Fox would have a hard time getting me to do any work if I lived there…
That path is so inviting Besoeker, and it’s making me want to put on my walking shoes and get out into the country…Unfortunately, it’s going to be another hectic day working in the house…Very difficult when the sun is shining…
A couple of years back I purchased a pair of John Merrill walking shoes/trainers, they were a tad expensive, but they’ve certainly earned their keep, and I would have gone through probably two or three pair of cheaper shoes, so as they are completing their last few miles now, I shall certainly buy another pair…Good walking Besoeker…
A nice little session this morning from my new programme. You’ll see that the emphasis is on high reps for Monday (and Wednesday with its different exercises) and I pushed myself hard to reach my projected targets.
Monday, 11 June ‘18
(All weights in kgs)
DB bench press:
12x22, 12x22, 12x22
Lat pulldown, hammer bar:
50x35 high reps
Seated row:
50x35 high reps
Pec dec:
50x35 high reps
Fly dec:
25x65, 25x72.5
*I doubled my usual weight for these but still went for high reps, which was extremely hard work.
E-Z preacher curl, close grip:
10x28, 10x28, 10x28
6x38, 6x38, 6x38
*Lots of bicep work on this today. Staying with three sets I then added a further 10kgs and did another three. Virtually little rest inbetween sets meant my arms were screaming by the end of this exercise.
E-Z preacher curl, wide grip:
25x18 high reps
Tricep extensions:
10x40, 10x50, 10x60, 10x70, 6x80, 6x90 full stack
50x30 high reps
*A mammoth effort on this also. Six sets, the final one pushing the full stack of weight and leaving room for a big set of high reps to end with.
Machine single arm curls:
Left: 20x25
Right: 20x25
*Normally I’d do both arms together but this was a test of strength just to see how much I can lift with each arm doing near high reps. A pleasing result.
Sled leg press:
100x120
*Extremely difficult as I added a firther 20kg to this machine but with no let up on the number of reps. I did need to pause for a second whilst lifting though I did not put the weight down at all.
Concentration curl, alt:
6x20, 6x20
Ab crunch:
50x35 high reps
Time 1hr. 5mins.
Happy with all that. It was exhausting but it was very muggy in the gym today and I was sweating buckets all the way through. No fixed weights and I can pick and choose what I lift and how many reps I perform each week I do this session.
Talk later.
I.m bad today all i.ve done since work is sit on my backside
Thank you Floydy.
He really is a lovely beast. We got him from a rescue centre at about a year old. We got him - he got us. We put the effort in. He rewarded us tenfold. He walks me a lot and has been with me through thick and thin.
And such a gentle temperament. Grandson restraining him.
Hello! So lovely to check in to discover you all have been so busy! I have read every word, perused the very nice photos, and am excited for you all. A special welcome to Besoeker! Glad to have you join the thread, though it has been so long since I posted that I feel like a new member, myself. 
.
While running has fallen behind hiking and surfing these last two weeks,…I have managed to run along the coastline several times, especially along this particular path that I enjoyed immensely. It’s a good thing too, as the dining her has been sinfully decadent and abundant. Taken before a long, slow six-miler (a click on the photo should yield a higher resolution).
Hi Suzie! Wonderful to see you back again. It looks like you had a great vacation, and got plenty of exercise in too.
Yes, it’s always great to see some newbies in here isn’t it?
