Sounds good Nom, getting the mind right and finding the enthusiasm is the first step (something that seems to be lacking with some of the posters on here recently…:-()…Good on yer…
Please keep us up-to-date with your progress…
Bob mate, you seriously misunderstand me. I’m not saying take it easy and put our feet up. I’m suggesting that rest is as good as training and that we need to have that balance in order to progress with our goals safely and without injury. You of all people should understand that bud 
While I’m here, and this is no reflection on Bob’s post above (although that didn’t make me too pleased), it’s time to cease posting my whole in depth write-ups from now on. They are not of interest to many and they take so long to write out.
Whilst I enjoy reading all your tales of exercise very much, they are geared mainly towards running and I’m easily by myself with my own methods of exercise and apart from it giving me some motivation to put my efforts into print, this forum doesn’t suit my needs in this department.
It takes so much time to itemise each and every single rep, set and I’ve now rejoined my last bodybuilding forum to speak with like-minded people on this subject.
The trouble is that over there what I’m doing exercise-wise isn’t based around strength lifts and the exercises that go hand in hand with that anymore, I’ve done all that. So it’s a vicious circle. On there I’m too old; On here I’m too young!
Don’t worry though, I’ll still be on this thread regularly, and in particular after a training session, but I’ll only be making some brief notes. As you were. 
Well excuse me OGF :-p
I was out there last night, 3 mile in 30 mins :-p
Plus I have signed up for a 12 mile cliff walk for charity :-p :-p
And this is no mamby pamby stroll, this one is hard work, proper walking gear required, support teams in place - the works. Its apparently gruelling and you need a doctors OK
Its not until September and seeing how I go I might decide to do the 18 miles
Your decision of course Floydy and I have to respect that
However I do have to say I do read them and as a newbie to any sort of exercise I find them interesting to read and looking at those diagrams have shown me what you are actually doing and have got me interested in perhaps giving the gym a try during the winter months.
Im never going to be a runner, my knees have put paid to that plus tendonitis in both feet. I don’t like swimming as Im petrified of putting my face in water so thats why so far its only been walking and some cycling
Ok, ok…okaaaaaay, coach!
Message heard loud and clear.
No more fussing, whining, moaning, groaning, delaying…or air conditioning for me.
Sheesh.
Full report on the evening news…
(Btw, I’ve an idea who winner should be…I just don’t think my laser pointer that reaches that far, or into dens for that matter. http://www.sherv.net/cm/emo/laughing/laughing-dog-smiley-emoticon.gif)
Go for it, Missy. And even though I’m only here in cyberspace I’ll help you where I can with any advice you need. Fire away. 
Cheeky Mare…:-D:-D:-D
Anyway, when is Lisa Andersen going to join us on here…Now that’s what I call a surfer…:shock::shock::shock:
I bet she doesn’t run though…
Just got home from the gym. I did 30 minutes interval training on treadmill, slow walk/brisk walk/power walk then went for a 20 minutes swim. I feel fabulous, healthy and fit, I’ve still quite a bit of weight to lose and all this exercise is helping tremendously.
Nom, that’s truly great news to hear that you are so close to having your wound healed. I imagine it has been a long and challenging road to get to this point, and I can only imagine how good it will be to get back into the water. What a good idea to pick up archery again! You must be chomping at the bit to get back into these sports. I’m really happy for you! 
Missy, I opened your link and have to say that that looks like some of the most spectacular landscape I have ever seen! I’d give an eye tooth to do that challenge! It’s a very impressive route from what I read about it, and I admire you for taking this on Either distance you choose would be impressive! Are you going to train into this event a little bit?
Floydy, while I read every entry and imagine each exercise and set, the nuances between what is heavy for you and not is beyond me - it all sounds like a phenomenal amount of weight and reps. In the spirit of our collective ignorance around her as for the nuances of your workouts, I completely understand why you are changing your posting style, given the amount of time it takes.
OGF, for all the grief I give you, yes your running does inspire and give cause for those of us behind you (in more ways that one) to stay with it.
Now I must confess…
Those steps you heard? That was me running behind you.:shock:
Haha, kidding of course, but you do have a mystery on your hands! I once had that same sensation spanning several days and it turned out it was my foot falls echoing from behind - though I never figured out what the sound was bouncing off of…
Mysteries all around, it seems.
LQ, I can just imagine your workout and swimming outing. Are you starting to see some progress from your workouts? Walking and swimming is as good of a combination as I can think of for burning off some calories and getting a respectable amount of cardiac training.
As promised, while most people were having dinner, the late afternoon and setting sun found me at the sportsplex, determined to surpass my paltry 5K from the day before. I tried really hard not to think about the wall of 33 degrees and 65% humidity that would hit as soon as I opened the car door.
I have to say that there is nothing like coming back from an injury to make one absolutely grateful to be able to put one foot in front of the other. The older I get, overcoming these little setbacks feels like a reprieve - as if I have somehow managed a stolen victory from fate. So, with eyes cast downward to avoid any roots or toe-stubbing obstacles, I put in a nice little 3.75 staring at the blue fescue at my feet before Fourth Toe announced, “ENOUGH.” No argument from me!
http://www.sherv.net/cm/emo/funny/1/running-around-smiley-emoticon.gif
Thanks Lion Queen and Suzie for your support in requesting I keep my write-ups going. You win folks, I guess I can find time somehow. Plus, it keeps the motivation going if I continue my write-ups. Let’s just hope a certain person doesn’t get on a strangely out-of-character sarcasm high when the word “rest” is mentioned…it’s all part of the training; trust me, I know how this works! I sometimes feel my own advice to some folk is wasted but whatever…
A pleasantly near-vacant gym today and I was free to spend more time on some pieces of equipment than I would normally, so I decided on upping the weights a touch instead of my more commonplace routine of high reps all the time. Nothing wrong in testing the strength occasionally.
Tuesday, 10/6/18:
(All weights in kgs)
Tricep extensions:
20x40, 12x50, 12x60, 8x70
Fly dec:
20x80, 20x87.5, 20x95, 12x102.5
*It’s rare that I enjoy this piece of kit which is usually used for the back. For me, I prefer seated front and using it as kind of ‘pec dec’ but with arms outstretched, pulling inwards. I surpassed my expectations with the weight today using a combination of the delts and biceps to amass a personal best of 102.5kgs. Dunno where that all came from tbh!
DB bench press:
10x26’s, 6x30’s
Smith flat bench press:
8x50, 6x70, 2x80
40x30 close grip
Smith shoulder press, 60°, wide grip:
10x30, 6x40, 5x50, 12x25
*I don’t believe I’ve ever done this variation of a shoulder press on the Smith machine before, a very wide grip. Worked pretty well actually.
Chest press, low seat:
12x50, 12x60, 12x70
*Positioning the seat as low as possible instead of the normal higher setting enables the higher pecs and delts to get a more substantial workout.
Rope pulldown:
15x25, 20x15
Time: 50 mins.
Thanks for reading. I need a rest
It wasn’t ‘Sarcasm’ Floydy, it was Banter…A bit of tongue in cheek humour…I’m sorry you took it to heart, I shall be more careful in future who I direct my mischievous side to…
I think I may have thrown some light on the mysterious footsteps Surfermom…
That particular stretch of road lies under a canopy of trees, the sap from the leaves makes the road sticky, and what sounded like approaching footsteps were actually my own, as my shoes were sticking to the road…Hence they stopped when I did. Derrrrrrrr!..
Missy…I was only joking…Yes?..So now having being put in my place by Floydy, and cutting myself a rather large slice of ‘Humble Pie’ on to this morning’s run…
Amazing how much easier running is (even in hot weather) when the sun is diffused by a thin layer of cloud. So a steady pace produced a very comfortable run, which left more than enough energy to take my place amongst the country’s army of DIY’ers…
I just feel a tad sad after all the support I’ve given you over the past few difficult months, Bob. Not just about your running and your injury, but I’ve offered my kind words when you had your personal issues too.
Call it banter if you wish, but your words were ill advised. You perhaps should have read your post back before you submitted it. Go back and read it again and you will realise that your jibe about having too much rest does not apply to me, or anyone else in this thread.
I hope I can trust you to be more careful in choosing your words in future, as it would be a shame if your rather trite and unfounded outbursts continue.
I can take banter very well indeed, but I don’t suffer turncoata easily. True colours, etc.
Very sad about this bud. I need to know I can trust people though.
OGF, I never took offence, hence the pokey out tongue
Fast hill walk tonight, 5 miles, hills all the way
Last week it took us 1hr 50, this week 1hr 25
Was a lot cooler though this evening which helped
SurfermonThe walk we are doing takes in some of the most beautiful place in the world. If you google the causeway coast you will see why. And if you watch Game of Thrones you will already know why
We will do some practice, as obviously we are used to road walking and this is going to be a whole new ball game, needing hiking shoes for a start as well as full cover up - won’t get away with shorts and tee shirts. Ive ambled parts of it over the years, but seriously just strolls and nothing at all taxing
Floydy don’t be a nut case, you’re totally misunderstanding Foxy’s post, he was teasing ALL those on here…read it again!!
Talk about over reacting…Calm down son…
For what it’s worth, I haven’t noticed any sarcasm on this thread at all, only friendly banter which I think is good between friends/colleagues.
Maybe this hot weather is getting the better of us 
It’s best if I leave this thread for a while.
See my point though can’t you, Bob? Basically it’s a matter of being called lazy, and that is untrue. Ignorance of my particular brand of training on your part mate, that’s all. An apology would be welcome.
Floydy, my comments were meant in jest, and they were not directed at you personally and I’m sorry if you thought they were. I have the greatest respect for you, and all the hard work you put into your training, the same as we all do on here. Our respective forms of exercise are as individual and unique as our circumstances and are tailored around our lifestyles. Therefore I would never criticise or advise on anyone else’s exercise regime.
Holding a job down (especially nights) and still maintaining a high level of fitness is so difficult, I was also in the same situation as you for many years, and it is testament to your resolution and dedication, and as such, you are the last person I would identify as being lazy. I hope we can put this unfortunate episode behind us and continue to contribute to this very successful thread. I apologise for any unintentional hurt caused …