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20-05-2018, 03:58 PM
1551

Re: Post your daily exercise routine

After a short nap late this morning (I need to sleep in advance sometimes on a Sunday as I’m back at work on the night!) I knocked back a pint of orange squash down in one and devoured a small Kit Kat and packed my gym bag.

A beautiful day, with the windows down in my car it took me exactly the length of time it took Boston’s ‘More Than A Feeling’ to play right through (4:40) I was at the House of Iron feeling in a great mood to blast and smash some weights.

With only 11 days to go until I fly away to Tenerife, I have put the weekend ‘strength’ exercise routine on hold until I return to focus fully on highly energetic high reps in order to get myself as fit and flab-free as possible. Two sets, the second performed to failure in most cases and that will keep the muscles hard and pumped for my hols. We’ve got to have a little vanity in our lives lol.

As I mentioned briefly in my last post, Sunday is usually solely a legs session, but I will now be adding another 16 sets (8 exercises) from my weekly programme to ensure extra gainzzz.


Sunday, 20 May 18: High reps.
(All weights in kgs)

Legs

Incline press:
50x150, 25x200

Sled press:
100x100, 40x120
*Nothing better than two exercises with a combined 215 reps to get the legs pumping away. Exhausting, yes but it gets one in the mood to want more and 100 non-stop reps at 100kgs is some going I guess with the end result of the quads looking like they would burst!

Seated ham curls:
30x40, 25x50

Abductor:
30x60, 20x60

Adductor:
30x60, 20x60


Upper body

DB press:
20x18, 16x20

E-Z preacher curl, close grip:
25x23, 20x28

E-Z preacher curl, wide grip:
25x18, 10x23

Tricep extensions:
50x30, 20x40

Bicep pumps (curl bar):
50x10, 20x15

Tricep pumps (curl bar):
75x12.5, 30x15
*Very light weights but doing 75 reps feels like you’re pushing a ton by the end of this exercises. With the bicep pumps beforehand, my arms looked like they’d doubled in width after that little lot, biceps peaking like cricket balls! Sadly, they don’t stay like that for long!

Machine curls:
25x25, 15x30

Ab crunch:
50x30, 30x35


55mins.


I absolutely loved all of that and it’s just great to feel energised after yesterday’s slaughterous session. Went home and washed the car followed by some time outside soaking up the rays. Back at the gym tomorrow.

Thanks all
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20-05-2018, 05:04 PM
1552

Re: Post your daily exercise routine

Floydy, haven't you heard? Parental edicts don't apply to grandparents, as they have executive privilege! You two go right on enjoying that rare and special time together.

Now as for a little social time, it's central to health and the good life. I would be the last to to have anything negative about your getting together with your friends! As it happens a few friends stopped by for tapas and wine last night. Before I knew it, two of my neighbors had joined us and were chatting until the wee hours. It's all about balance - though I can't say my staying up until two (jarring my usual sleep cycle), was probably good for my overall fitness .

Thirty degrees here at eleven and climbing, so I missed the opportunity for an early run. I don't mind running in the heat, but my body's air conditioning system is not a fan. Sunset it is!

Great job on that workout and with your reps...but I became totally distracted with your mention of Tenerife. How nice for you and your wife! I know you've been needing and looking forward to this trip, so I hope it affords you plenty of relaxation and diversion. Teide is one of the best spots in the world for astronomy, and it has the world's largest solar telescope program. Oooh, now I've let my mind wander and made myself envious

Enough of bending this topic too hard to the right. There is just a little surf, so I'm off to paddle out for a few waves, spend a little time on more mundane things and try to get to the horizon before the sun does.

Let's hear some reports around the forum fitness world
Have a find day, everyone. .
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20-05-2018, 05:15 PM
1553

Re: Post your daily exercise routine

Hi Suzie
Yes it's always nice to spend time with my granddaughter. She is the product of my stepdaughter (one of them), so without ever having any children of my own it's been great watching the little one grow up. Her mother is in her early thirties now and I only saw her from when she was about 11, so it's really good seeing and spending time with someone from birth. I love it.

Tenerife is our destination yet again, just the two of us this time, but the whole family are going again in September so that will be nice once more. But that will be the fourth time in less than three years, so I think I'll be all Tenerife'd out by then and needing to go elsewhere next year. Mount Teide looks spectacular but I had a dizzy spell a few years ago on the Greek island of Kos when we went very high up in a cable car and I had problems with altitude, so I can't risk it happening again. Still, there are many other things to do there

A time with friends for you then last night, it's always great to enjoy some social time isn't it? Enjoy the surf today In that roasting heat (!), it's time for my pre-shift sleep - if at all possible!

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21-05-2018, 08:53 PM
1554

Re: Post your daily exercise routine

Ok so I got some trainers, just had to make do with tk max and found a pair that felt very supportive and cushioned. When I checked them out online they are actually designed for road running so they will do

Went out there this evening, two miles, fast ( for me ) pace - 25 mins

Knees are suffering

I know my back and legs will be sore tomorrow but I intend to do the same again, and its not flat, Northern Ireland doesn't do flat

Hopefully won't take me too long to manage to do that distance without feeling so puffed and I can up the distance. I have a five mile circuit marked out and hope to be able to do that easily before I do it for the charity event on the 30th June
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21-05-2018, 09:16 PM
1555

Re: Post your daily exercise routine

Hi, Missy! I'm so excited that you found some shoes and made a good go of it. I had to laugh at your observations about the Northing Irelandmterrain. Around here, I have to drive to find any sort of hill, and it's so flat that many of us run over bridges to get any kind of hill training. Now I know where I need to visit .

That was a very long outing for your first time out! You really don't have to go so far in the beginning, but wow! Even a mile is impressive for a beginning walker. If you are continuing to have knee trouble, you might pull back just a little and give your legs some time to adapt. If you started at one and added a tenth of a mile every day or every other day, you'll be fine.

Excited for you! Well done!

In the meantime, since you are conditioning, you might want to make sure that you are putting your feet up in the evenings and even applying a little ice just to retard any swelling or inflammation until your body adapts.
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21-05-2018, 09:31 PM
1556

Re: Post your daily exercise routine

It's been a surfing extravaganza around here the last few days with light winds and emerald green water that deepens into cobalt towards the horizon. Perfect weather and surf conditions fell on Sunday, which is always locals day at the beach, bringing surfers out by the dozens. We had plenty of fun, took our turn in the lineup, and have no bruise or bumps from bad falls.

My username here is derived from the kids in the lineup, who are usually competing for waves, frequently yielding one my way in deference to the old lady in the lineup as they shout, "This one is yours, Surfermom!" And do I ever concentrate on surfing those just right; after all I am representing the OFFers.

Today is a repeat of yesterday, but responsibilities called making me a landlubber all morning. Never fear, I've done enough editing, cleaning, calculations, tutoring, and dog walking to free up a solid hour and some for a nice run before the sun sets. I have to admit to struggling right now as the humidity levels are climbing faster than my ability to adapt to them, but this too shall pass. I'll check in later...
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21-05-2018, 09:53 PM
1557

Re: Post your daily exercise routine

We have great surf here as well as hills So come on over anytime

Whilst I am a couch potato, sport is very much part of life here. I work with a 70 year old who thinks nothing of doing 50 mile cycles. Indeed our roads are either full of tractors or on Sundays, full of cyclists.
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