05-05-2018, 11:36 AM
1494
Re: Post your daily exercise routine
Originally Posted by
OldGreyFox
->
You're right about the physio, the body can only do so much healing by itself and sometimes needs a helping hand from a professional and Kevin seem to know his stuff....For the next couple of hours it felt brilliant, but as evening descended it started to stiffen up. He said it would take a few days to settle down and that is the reason why I booked a session with him on a Thursday. I can have a couple of days off running until Sunday then take it for a spin over my six miler. He believes it will take at least one more session, so I'll be back next week for round two....
You're doing great with this,
Bob. I told you a physio was the best method and you've gone for it. Well done bud, keep on running as Steve Winwood advised in the 1960's...
And I tell you what mate, if I look like you do in that photo when I'm in my late 60's, I'll be very happy indeed. You have no wrinkles and look as fit as anything!
Originally Posted by
Surfermom
->
Floydy, while you are correct that I don't fully understand all the nuances of your lifting routine, I do see the macro changes in your high rep program and the order and time in which you have built your program. As long as you are feeling fit and strong, as you described, stay with it!
And on the subject of recovery days, there is some suggestion that as we grow older, we may need to go from one to two days back to back to give our bodies a full opportunity to recover and build muscles. Could you have that level or self-discipline
not to exercise for two days in a row? I am not sure that I could for very long...
Thanks
Suzie.
I list my routine in the vague hope that there may be someone else who has lifted weights in a serious way to myself pop in here someday. Does everybody chuck it before 50 I wonder?
It's actually looking that way as I left a number of bodybuilding forums over the past couple of years and now I don't belong to any at all due to nobody being in my age bracket. What are they like? Lightweights all!!
This is the only forum I post on full stop now, so I'll keep it going for my own motivation and diary purposes, if nothing else I guess!
- - - - - - - - - -
As mentioned on Thursday (I think it was), I was about to travel to the gym again yesterday to do a light ‘top-up’ session on the arms.
I postponed this for two reasons:
(a) I had to stay indoors and wait until a joiner rectified our blowing and flapping drive fence. That has now been replaced by a brand new one set in concrete (like I should have done last year!) and is an excellent piece of craftsmanship.
(b) Following my intense double session the previous day my chest (‘pecs’, if you prefer) ached like crazy. I put that down to the new ‘tricep pump’ exercises I’m doing which do involve the lower chest more than regular extensions which I’m used to. However I was right as rain (or sunshine?) again this morning and I hit the gym at the unearthly time of 8am! Pecs fully recovered and with a nice new rippled area forming to boot.
Where was I? Oh yes, an arms-only session. 50 minutes of high rep intensive muscle bursting energy for the guns and girders…
Saturday, 5 May 18: Arms – intensive reps:
(All weights in kgs)
Machine arm curls:
10x25 both arms
5x25 each arm
10x25 both arms
5x25 each arm
*Nice to alternate this for a change. No rest between sets – kept the arms pumping all the way for a great warm-up exercise.
Lat pulldown, underarm grip:
25x40
Standing DB hammer curl, alt:
8x16, 8x16
Standing bicep curls, across chest, alt:
6x16, 6x16
Seated concentration curl, alt:
6x18, 6x18
Standing preacher curl (over top of bench), alt:
6x20, 6x20
*Haven’t done these in a long time. I used to lift 16kg dumbbells but they were far too light today and increased them to 20’s instead. Must be getting somewhere!
Barbell curl, standing:
15x25, 15x25
E-Z preacher curl, close grip:
25x23, 25x23
E-Z preacher curl, wide grip:
15x23, 15x23
*This caused my biceps to end of screaming for mercy, but I continued against the wishes of my tortured arms. All worth it for the end result.
Barbell forearm reverse curls:
12x15, 12x15
Tricep pumps:
50x20
*A different stance from Thursday’s killer effort as I leaned in towards the machine more causing less stress on the pecs.
Bicep pumps:
25x15
Tricep extensions:
40x30
Ab crunch:
50x35
Machine curls (again, to finish):
50x20
50 mins.
There’s no need to use heavy weights when you’re going flat out with very little rest. This really tested my strength and endurance, keeps me fit and very pumped up and is a great alternative to cardio.
Hell, I wish there was somebody else into bodybuilding on here!
This afternoon I'm meeting a friend (Daffy) for a few beers in the old town of Hull. My four hours of freedom per week
Thanks for reading, have a lovely weekend all