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Floydy
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Hull, UK
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13-01-2018, 02:38 PM
1001

Re: Post your daily exercise routine

Since my last entry on here at the beginning of last week, I've been pretty busy with various things. I think my last planned excursion to the gym was on Thursday. Well I ditched that as I simply couldn't be bothered, preferring instead to trawl around Hull's old town ale houses with an old buddy. Much more fun that slogging it out in the gym. Was I feeling guilty about not exercising? Nope, not a bit. I work hard and having a few sociables was a far better way of relaxing

Yesterday it was my Aunt's funeral. A very quiet family turn-out, straight there and back really and because of my shift patterns and my body clock playing up I'd had very little sleep the night before and so it was straight to bed when I got back yesterday afternoon. My wife and myself went out for tea later on.

And so to today, and I've made up for my lost time at the gym with a real stonker of a workout. I love Saturday morning sessions, they're thoroughly enjoyable and I pushed myself very hard indeed on a series of 5-set routines which saw me stay relatively light with the weights but hitting those reps until I was really forcing my muscles to explode within It's worth it for the end results, honest!

Saturday 13 Jan 18 – Full upper body catch-up.

DB press, incline bench:
10x20, 6x24, 6x26, 6x28, 3x30, 25x20

Tricep extensions:
20x40, 15x50, 12x60, 8x70, 34x35

Shoulder press:
10x50, 10x60, 6x70, 6x80, 35x30

Single DB bench press:
20x50, 15x50, 12x50, 8x50, 32x32

Pec dec:
15x40, 15x50, 15x60, 6x70, 26x40

Machine curls, alt.:
6x30, 6x35, 6x40, 15x25

E-Z preacher curl, low pull, c/g:
8x28, 8x33, 6x38, 5x43, 29x18

Ab crunch:
20x45, 20x45, 20x45

Time: 1hr. 20mins.
Time now to chill out, have a decent meal and spend the rest of the day watching some TV, listening to some music and chatting to you guys.

All the best
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14-01-2018, 02:03 PM
1002

Re: Post your daily exercise routine

Did I forget to mention that on Thursday's eight mile run I had an encounter with the brown and white bad tempered dog from the farm......

He spotted me long before I was able to sprint off round the corner, out he came, effortlessly bounding over the gate and heading straight in my direction with slavering jaws and bared teeth he approached at lightening speed barking as he ran ( something that I've not been able to master)....

Not wanting to let him get behind me and remove a length of Achilles Tendon I stopped running and faced the animal. I decided to try a new approach... I knelt down and in a soft voice I invited him closer to make friends, after an initial snap at my fingers, his barking subsided and his body movements seemed less urgent. He then covered his snarling jaws and stood silently for a moment before turning away and walking slowly back to the farmyard.........OGF.....Dog whisperer......Not to be confused with that nobhead James Corden'

Friday's affair was a swift three miler along the canal towpath. I maintained a fast pace (about 70% of max) until I could run no further at that pace, I then jogged until my strength returned and repeated it several times. I arrived home devoid of energy, but satisfied. Recovery was swift and was more than capable of a trip to the cinema at Meadowhall to see 'Darkest Hour' A very rousing film about the events leading up to the evacuation of Dunkirk and the struggle of Winston Churchill to convince government not to capitulate to Hitler......If this film had been shown before the referendum, the majority voting for brexit would be more like 80%....

Perfect for running this morning and with no rain for the last week the roads were dry and free of ice. Quite a few degrees above freezing but in the absence of a half naked visit to the thermometer this morning I don't know how much above. The farmyard was deserted, so no snarly dogs, but I did pass several gypsy ponies running wild on one of the backroads, they turned off into the nearest field as I approached. So after a steady and comfortable run I arrived home in decent shape and ready to deal with whatever Sunday throws at me....I could get used to this running lark....
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Floydy
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Hull, UK
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14-01-2018, 04:11 PM
1003

Re: Post your daily exercise routine

Couple of good runs there Bob, good to see you're getting that noisy 'snarly' under control. He'll be trotting around with you soon.

Darkest Hour is a film I'd like to see myself. I must set aside an afternoon for that when I get the chance, hopefully withing the next couple of weeks. Another one is the (troubled re-shoot) story of John Paul Getty and his empire. Again, when time allows....

I reckon there'll be a post from Surfermom during my night shift. looking forward to a report on how her Disneyworld perimeter run went. I just keep picturing our erstwhile friend jogging along like some kind of latter day Pied Pier with numerous cartoon characters in tow. I'm sure she'd be faster than most, though perhaps Speedy Gonzales or Road Runner would zoom past her on occasion. *Oops! Hang on, they're Warner Brothers characters I think?!

Myself, and it was just a very short but productive workout for the legs today. I left the heavy weight out of proceedings completely and pushed out some intensive high repetitions instead. As long as the knees keep well oiled, that’s my prerogative for now of course…

Sunday 14 Jan 18 – Legs.

Ham curls, seated:
25x40, 12x50, 12x60, 8x65, 30x35

Incline leg press:
50x150, 50x150

Good girls:
40x50, 25x60

Bad girls:
40x50, 25x60

Horizontal sled press:
50x120

That was it today. Despite the rapid routine, my legs felt well worked, especially from the leg presses. Those last few reps were really hitting that lactic acid and I felt pretty well beaten up afterwards. A few stretches and all was well.

Time: 30 mins.

Thanks for reading
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