Excellent post Foxy, puts everything into perspective and very eloquently expressed.
Floydy you’re well loved and admired by many on the site…and especially on this thread.
I’m sure we all hope to see you back here very soon x
For the sake of the thread and to clarify where I am at the moment, I have sent a PM to OGF. This is private of course and hopefully we will not see a repeat of my sense of humour failure again. I am sorry I have tarnished the thread.
As this sin’t anybody else’s business, I ask for no general response to this post.
Thank you. 
Had an appointment with a gym instructor tonight at 4.30pm. I have been going to the gym for a while now but I only ever tend to do cardio work. However, at the weekend I was wanting to go on the muscle work equipment to help me tone up but its such a long time since I used it I had forgotten how to use most of the equipment so I asked for an instructor to give me a refresher.
He has worked out a programme for me, the programme going like this:
Abductor - 15kg 3 x 15
Leg Curl - 15kg 3 x 15
Shoulder Press - 5kg 3 x 10
Lateral Pull Down 15kg 3 x 10
Chest Press 5kg/10kg - 3 x 10
Arm Extension - 10kg 4 x 10
Arm Curl - 5kg 3 x 10
Leg Press - 20kg 3 x 15
Leg Extension - 10kg 4 x 10
Blue Box Sit Down Stand Up - 20 x 3
Tonight because it was the first time I only did one set of each exercise.
I then did 10 minutes on the bike, 10 minutes treadmill, 10 minutes cross trainer then I did 20 lengths of the pool which took me about 25 minutes.
I’m expecting to be aching a bit in the morning, hope I can get out of bed lol.
I actually feel fabulous after my workout tonight and looking forward to getting my teeth into my new workout regime.
Floydy, watch out, you have a competitor haha. Only joking. 
Lion Queen - This is fantastic! It’s great to have a protégé to discuss likeminded exercise traits with. The exercises you began with last night are all familiar to me, indeed nearly all of them I currently do as part of my own routines 
Three sets of mainly light-ish weights over a variety of exercises is a great way to familiarise yourself. When you become more confident, and stronger on these exercises, you may do more sets/weight/reps and find it easier to do a “split” - doing similar muscle groups on specific days. I.e. the “PPL” scenario whereby you do three separate days: Push, Push and Legs. You will see above from the exercises you did yesterday which suit which description. In other words, ‘Push’ exercises consist mainly of the chest, shoulders and triceps. ‘Pull’ utilises the back and biceps, and legs are self-explanetary.
Having a PT working with you initially is essential if you’re new to this apparatus or haven’t used it for a while as you are exercising muscles which may be utilised for the first time in such a way, and you will undoubtedly be rather stiff for a few days in certain places! That is normal and means you are waking those muscles up after so long being dormant and they will become stronger once more.
I’m pretty amazed too that you were still in a fit state to perform a load of cardio as well as some swimming. There’s no let up with you is there?! :shock:
Anything I can help you with, please let m know. Good on you! 
Seconded.
Thanks all.
I’m going nowhere
Oooo, I do love seeing all these ladies on this thread! 
Lion Queen! What a fantastic workout you had! Very smart to seek out a little expertise in crafting a workout. I too, am very impressed that you followed up your strength workout with all of that cardio. I’ll be interested in hearing from you about which exercises you enjoy most and which ones seem to be most effective.
Missy, while I am one of the three people on the planet who has yet to see Game of Thrones, I am just astounded with how beautiful that part of the country is.
As it is nearly 1 AM, I am about ready to keel over after a long day, but I did squeeze in a quick round of step aerobics followed by a run on the beach at low tide. With a flat, firm running surface, a nice little sunset in the distance, I made the best of it, though the Willets, sandpipers, and plovers outraced me the entire distance. I’m still hobbling along, but the satisfaction waiting for me at the finish made it all worthwhile.v;-)
Well done, Suzie on your little jaunt around the nature trail. All adds up you know 
Othewiwse, it’s rather quiet in here of late…
My “weekend” session today was a good one. As always, I can’t stick to any given plan for more than a couple of workouts and this one saw me take a sabbatical from my usual balls-out repping-till-you-drop nonsense in favour of a near dozen of pretty standard fare sets of 5 (plus an extra one of the obligatory bigger reps of course). Loved every minute.
Friday, 13/6/18:
(All weights in kgs)
DB bench press:
10x22’s, 6x26’s, 6x30’s, 6x30’s, 3x32’s
12x18’s
Lat pulldown, underarm grip:
20x35, 10x45, 10x50, 8x60, 6x70
25x30
Single DB press (lying on bench, one DB, interlocked hands under the inner top end, push up and down – abracadabra…“The Floydy Press” of yore!)
33x50, 28x50, 24x50, 22x50, 21x50, 22x50 = 150 reps.
*I haven’t done this exercise for some time and I was quite surprised, nay, amazed at how light this 50kg weight felt. I must have gained some strength somewhere along the line as this is easily the best performance on this exercise I’ve ever done. It’s just a shame there are no dumbbells heavier than this at my gym. Only one thing for it next time: More reps per set.
Shoulder press:
10x40, 6x60, 6x70, 4x80, 3x90
20x30
Standing DB curl (slowly across chest to shoulder, paused at top):
6x14, 6x14, 6x16, 6x16, 6x18
12x12
Seated BB curl (inclined bench, lift to top and held):
10x25, 10x25, 10x25, 10x25, 10x25, 10x25,
*Lovely warm-up for the biceps for the following exercise.
E-Z preacher curl, close grip, low pull:
6x38, 6x43, 6x48, 6x53, 3x58
25x18
Cables:
Downward pull:
10x30, 10x30, 10x30, 5x35, 5x35
15x20
Hi-pull bicep ‘pose’ curls:
12x20, 12x35, 8x30, 8x35, 6x40
15x15
*I’m no big fan of cables as the plastic grips are too small for my unfeasibly big hands, but my gym now has some new rope-type ones which are much more suitable for my shovels.
Sled (horizontal) leg press:
60x120
*Just a very quick set on this as I may not make my regular Sunday session this week due to being at a festival tomorrow. We’ll see what the after-effects of that are come that morning in question.
Tricep extensions:
15x30, 15x40, 10x50, 10x60, 10x70
50x25
Time: 50 mins.
Overall today I was feeling very strong indeed, God knows why. Anyway, I can’t knock it. Still some life in these old ligaments and sinews yet!
https://image.ibb.co/cEvPWo/20180713_160719_1.jpg
Thanks for reading, now to get back to the questions thread and face the music 
Now you motivated me to go up to the gym and get on with my little programme! Good workout there lad
Thanks Lion Queen.
Have a great workout and remember, enjoy yourself whilst doing it 
I didn’t make it to the pool for my early morning swim today, not like me at all. I woke up looked at the clock and said “sod it” and went back to sleep. :twisted: 
Don’t worry about it, Roxy. We all get days like that.
I’ve actually felt great sometimes and gone to the gym only to spend about ten minutes there and gone home again.
Just imagine how much more energy you’ll have next time you go swimming after a rest.
Roxy I don’t blame you. I was the same Thursday I was so tired that although I still went out and walked, only done 2 miles, didn’t enjoy it and must have dropped my water bottle a dozen times
So I took Friday and Saturday off , both nights saw me sound asleep on the sofa by 8pm
[LQ I was feeling very inspired by your post , kudos to you :-). You and Floydy have definitely got me thinking
However it’s staying at the thinking stage a while longer
Seriously we have just this week started the summer season in work and if the last three days are any indicator of what’s ahead, just being up right at the end of a shift will be as good as it gets lol
I suffered a new torture yesterday - 250kg of onions through a bacon slicer. 4.5 hours it took. My arms are so sore today It’s a big old heavy thing and it takes both arms to push and pull and only two onions fit at a time
Still at least both arms got a work out, usually it’s only my right arm putting around 200kg of carrots , parsnip and turnip through a baton press
And all the lifting and carrying that involves
I’m thinking by the end of summer I shall have Floydy’s muscles without need of a gym lol
Back out pounding the roads tonight. Going to be interesting as the rain has set in and so far not been out in the wet but if I don’t go tonight, because I’m so tired I’m very close to the ‘sod it’
Good morning keep fitters, have we all been out ‘Doin’ our theng?’
I’m not making excuses…Well actually I am…
But on Friday afternoon I suffered an attack of the sneezes, it carried on, on and off, All Friday. Although I’ve never suffered with hay fever I guessed something had irritated my nasals. But after waking with a sore throat on Saturday (my birthday incidentally) I realised it was probably a summer cold.
After having a fab birthday yesterday, incorporating some decent walking and not suffering too much trouble with the piriformis, I rose this morning at six to a clear blue sky and temperatures hovering around 20*C. It looked like I would have a decent run albeit tough in the heat.
So I led out very cautiously indeed. My right leg (the side of the faulty piriformis) felt very tight and cumbersome, but that’s nothing new and it usually loosens off after the first mile. Today it didn’t though and I had to carry it all the way round my six mile course. Fortunately, the steady pace kept my temperature down, and after hardly breaking a sweat or getting out of breath I arrived home in a poor time but in good health.
I felt that I could have gone round again, but only at the tortoise pace I had managed the first time round…I didn’t go round again, instead I collected my drink and was satisfied that it was ‘Job Done’ for today…
Thanks Floydy for your birthday wishes on my birthday thread…
Hi
Just noticing OGF being all alone in here today. Bob, it was great to hear that your birthday went well. Those photos on that thread are superb.
At least you endured a rather sluggish run too, better than doing nothing mate, and as you say, the heat doesn’t help.
Good effort though all the same
Missy, you are throwing those spuds and onions around like there’s no tomorrow. Good exercise in itself that, why do too much more if your work is keeping you fit and active.
I haven’t trained this weekend. The festival was yesterday and we all enjoyed that, so today it was just nice to chill out. Gym tomorrow I expect, pending school run duties if needed!
Where’s Surfermom? 
I expect you’ll check back in soon, Suzie
Just a walk around the shops and a 45 minute swim today. Back to gym, swim and dog walk tomorrow
How’s the new program going, LQ?. Nice workout, Floydy, and it looks like you are making gains. Are you back to swimming, Roxy?
With a surprise round of guests popping in for a few days, just about everything but entertaining went on the back burner. While everyone was down at the beach I slipped out for a quick, short tun. The heat and humidity were so oppressive that I barely thought about Fourth Toe! I guess that’s one positive way to look at these dog days of Summer.
Hi all
Things are ticking over in here, I guess it’s the heat which keeps most of us taking things slightly easier than normal. It definitely is in my case.
I’m planning to visit the gym again tomorrow (Wednesday) as I’ve been busy with the usual afternoon duties the past couple of days - plus the festival wiped me out on Sunday, so I missed my legs session.
On the subject of the school run, from next week I won’t need to do this anymore. Apart from being the school holidays, when my granddaughter returns in September she is lucky enough to have got a place at my grandson’s school for Year 4, which she is looking forward to immensely. Coupled with that, my daughter’s boyfriend’s son will be beginning school after being in nursery (he’s 4) and he is starting at that school also.
This means that their mother is able to pick up all three kids at the same time from one place, instead of trying to get to three different buildings at the time! That’s why my wife or myself won’t be needed for the trip, and also it means my daughter’s beau will be able to do a full day’s work without interruption too.
I don’t mind picking up my granddaughter at all, in fact I’ll miss it sometimes, but this will be far more practical for all parties and I’ll still see them all often.
For myself though, it means more free time in the afternoons for household DIY etc, which I normally have to do at weekends - plus I will finally have a proper, structured routine for my gym visits
Well I can report my arms have done five miles both today and yesterday lol
Having my phone strapped to my arm so I could listen to music as I worked , it of course counted my arm movements
If only all that transferred through my body …
Went out last night for a 5 miler and struggled the whole distance. Today I’m asleep on my feet so have called off My walking partner has also struggled this week and we both feel we have been doing too much We try to slow it down but we still seem to walk full pelt we just don’t know how to stroll lol
Missy, too good about your music and arm fitness report! Do you think I could get points for painting? One of the hardest lessons of fitness for me to learn was in regards to recovery. It somehow seemed counterintuitive. Go, go, go, was my mantra, until a misread EKG reported that I had had had a heart attack which sent me like rocket to a cardiologist. While the EKG hadn’t been done properly and I was perfectly fine, my new doctor did become a great source of advice as my heart and fitness coach. He suggested that I not only become religious about taking one full day off each week, he also convinced me to reduce my running by fives mile per week. While I was sure it would turn me into walking mush and a result in an extra ten pounds, I found that I was still fit and actually felt a whole lot better. Painfully long story short, good for you for listening to your body!
Floydy, I know that you have enjoyed this special time with your granddaughter, and she will remember it well. You have been overworked for some time and I imagine that this new chunk of time will be welcomed and well-spent. 
Yet another downpour clipped my beach run to four miles, but guess what? It is with great joy that I report that Fourth Toe and I have broken up. Yes, I sent him on his way, and now only a nearly normal toe remains where once broken, irritable, moody, and immobile Fourth Toe had lodged for the last month.
Don’t mourn, fellow forum fitness friends 
, as another tale of disaster is alway just a surfboard or running spill away…but for now, blissfully:
http://www.sherv.net/cm/emo/funny/1/running-around-smiley-emoticon.gif