Re: Post your daily exercise routine

Yay! Went to the gym after a crappy session last Saturday (15,100kg lifted) after my totals dropping all last week. I still felt crap on Tuesday and Thursday so I didn't go, but today I managed 43,050kg lifted in total and felt much better, although the dry chesty cough was hanging around still. Reps listed below are totals, usually done in sets of 15 or 20 at a time.

Pec Deck: 70 x 45kg, 20 x 50kg, 40 x 40kg
Hip Adduction: 210 x 30kg
Hip Abduction: 410 x 30kg
Stomach Crunch: 90 x 50kg
Back Extension: 60 x 52½kg, 30 x 50kg (accidentally left the 2½kg block on)
Chest Press: 40 x 45kg, 25 x 50kg
Pull Down: 40 x 50kg
Shoulder Press: 40 x 15kg
Leg Sled 60 x 80kg

I did more on some of the leg exercises than I usually do, and for the first time shifted more weight with leg exercises than I did with arm and chest exercises. I really enjoyed it, and it's about time I pushed the legs a bit more.

I did about half an hour on the new machinery, which isn't connected to the data log system, so I did some curls and tricep work on there. I also used the straps where you lean backwards (I think I was around 40° but it feels weird to do that still) and do reclining pullups until the strap handles touch your ribs. I did around 100 of those and can really feel it!

I'm a much happier Tachyon having got that session done. Good luck all, whatever your chosen exercise. You go, Floydy!! You'll be moving a small planetoid in the gym this week, I bet.

Re: Post your daily exercise routine

Tachyon, a monster workout there buddy! Great to see you enjoying the leg work more too. It's a surefire sign that you're getting much stronger and that will certainly be beneficial for your overall health. Well done mate!


Slimming down my routines from now on (unless I have a lot of free time on a Saturday), I believe a shorter, more concise and intensive session won’t hit the energy levels as much and tire me out for my night shift. I can still get a decent amount of work into my training without having the stress of watching the clock. Today was mainly using dumbbells for the arms with a quick ‘top-up’ blast on the legs.


Sunday 23 June 2019 50mins.
(All weights in kgs)

Standing DB curl, alt. (diagonally across chest):
6x14 – pause – 6x14
6x14 – pause – 6x14
*Doing bicep curls like this whereby the movement isn’t done as in a regular curl i.e. straight up and down, but moves across to the opposite shoulder creates a higher contraction on the lifting arm making the biceps work harder with more tension on them. This in turn makes the biceps harder and more defined, pushing out the exterior peak.

DB concentration curl, seated, alt.:
8x14, 6x16 +2, 6x18 +1, 4x20 +1
*The “+” number being the extra reps done after a pause on the initial fixed reps.

Standing DB preacher curl, alt.:
10x16, 8x18 +2, 6x20 +2, 4x22 +1
*The extra reps were especially difficult to do on these sets because unlike the concentration curl exercise where I paused the movement at the top contracting the bicep, I held the weight at full arm stretch and curled back up. Not an easy method but it is very effective.

Triceps extensions:
25x40, 15x50 +10, 12x60 +6, 10x70 +4
*The seated machine is a favourite of mine for doing these and I do this exercise every session. What was different about it today was that the extra reps were done by leaning forward and pushing back on the arms of the machine as opposed to doing the reps sitting flush with the backrest. I really felt the work being done on the ‘centre ridge’ of the triceps. I’ll probably always do this exercise like this from now on.

Leg incline press:
20x120 – pause - 15x120 – 10x120 +2, +2

Sled press:
10x150 – pause – 10x150 – pause – 10x150 – pause – 10x150 – p – 10x150

Calf press:
25x100, 20x120 +5, 15x140 +5, 12x160 +3
*All of these reps done very slowly really tension up the calves as I did each rep. You have to watch you don’t pull a muscle this way and not go too deep in with the toe position when you press. Did using the sled press at the base of the plate pushing with the toes only, not the thighs.

Arm curl (machine), alt.:
15x25 quick finish.


Next session will probably be on Wednesday. Tomorrow I‘m meeting up with my sister for a coffee and a catch-up chat and on Tuesday it’s the second appointment with the ENT specialist for another suction of my ears.


Thanks for reading

Re: Post your daily exercise routine

I certainly felt the ache in my backside this morning when I sat up to get out of bed, lol. It didn't affect me when I was in bed, but I was hobbling comically until I got moving. I had a 3 mile walk to loosen things up and it seems to have done the trick.

I am SO tired after a workout when I have this annoying chesty cough I have to snooze for an hour around 4 or 5pm. I'd be a zombie all night after your mammoth sessions!


This was one of my favourite machines, as was the curl machine, and they were the two that they removed to make room for the new stuff. I still miss them badly and haven't really come across anything that focusses on the triceps and biceps as well as those machines did. I'm not used to loose weights these days I suppose, sigh.

All the best Floydy!!

Re: Post your daily exercise routine

Always do a few stretching exercises after training your legs especially, Tachyon. All I do is hold on to the back of one of the pieces of apparatus and squat down then push my knees as far forward as I can, holding the position for about 10 seconds after each set. It seems to do the trick, although a good walk is just as effective. I'm on my feet most of the night anyway, so I generally walk it off anyway

Surely they could have left the arm curl and triceps extension machines in your gym mate. They don't take up much space and are two of the more essential pieces of kit in the gym. Odd that really

Have you got access to the standing stack machines at all. You could do similar exercises using the bar attachment to push down and pull up, or attach cables or a rope to the spring clips instead. You'd be amazed at how many different exercises you can do with this apparatus.

Re: Post your daily exercise routine

There are a couple of standing stack points and I do use them, but they feel somehow unnatural after always using machines. I'll get used to them eventually I suppose.

Re: Post your daily exercise routine

It's been a busy week here at Foxy's palace, booking trips and making preparations for next week's Iceland cruise...Just Mrs Fox and me this time and a much smaller ship..... My first visit to Ireland also as we sail past Killibegs on the outward and Dublin and Cork on the return....Lock up your daughters Jem, Foxy will be stepping ashore!...

But down to business....
After equaling my years best time on Thursday.... I broke out my racing shoes on Friday and knocked fifteen seconds off yesterday's run, making it the fastest time for the year over five miles...

No records yesterday (Sunday) but in near perfect weather conditions I produced a very comfortable eight mile run with a not too shabby time either...

Re: Post your daily exercise routine

That's brilliant OGF! Breaking a record with a lovely cruise the following week to bask in the achievement and treat yourself. I hope you and Mrs. Fox have a wonderful time!

Re: Post your daily exercise routine

Back home after yet another 1,000 mile drive and eyeing my running shoes across the room. It will be a late run this evening with the thermometer reading 94°F/35°C on the thermometer.

Pleased to see that no one is giving in...on the thread...on their fitness...

Don't forget to take the steamer trunk, OGF. That's me, tucked inside ready for the Golden Circle.

More later....

Re: Post your daily exercise routine

I reckon we could find you a place to stowaway Surfermom and I could bring you food, and early in the mornings before anyone has woken up, we could go for a run around the deck together....

Re: Post your daily exercise routine

Thanks Tachyon, the cruise is Mrs Fox's Birthday present but it turns out that it's my birthday while we are away....We always wanted to cruise on the P&O ship Oriana but she is being decommissioned in August so it was our last chance, hence Iceland....Brrrrrrr I'd much rather have done the Med.....