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Floydy
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10-05-2018, 03:52 PM
1511

Re: Post your daily exercise routine

Firstly, Bob - nice to see you back where you belong mate (PM)

Back again as planned (sort of anyway, a day early). The sunburn is subsiding but my God, the shower after my workout today was a trifle hot. Just hope I don’t blister over my peeling skin!

Catching up big time in the gym today with both my weekly Monday and Wednesday workouts rolled into one, lengthy session. High reps galore and it felt absolutely fantastic all the way through. The pain was intense, the failure repping really did get that lactic burn heating up and the resulting feel and look of my efforts was definitely worth the torture…

Thursday, 10 May 18: Monday/Wednesday high reps catch-up:
(All weights in kgs; high reps at end of each set in most cases)

Lat pulldown, underarm grip:
25x40, 20x40, 12x50

Seated row:
20x41, 15x41, 15x47

DB press:
15x22, 12x22, 8x24, 16x18

Tricep extensions:
25x40, 20x40, 15x50, 25x25

Chest press, stack machine version:
25x40, 20x40, 15x50, 25x25

Tricep pulldown, underarm, wide grip:
20x20, 15x20, 12x25
*This was a new exercise never done before. I saw a PT showing a girl this one and as they finished I did some work on it. Because of the hands being placed underneath the bar and pulling the bar down instead of the usual pushing down, it works different muscles of the triceps in particular the larger ones at the back of the arms. I need to adjust the weight and reps but it’s a nice exercise which I’ll keep in my programme.

Pec dec:
20x35, 20x35, 15x45, 40x25

Fly dec:
25x65, 20x65, 20x72.5
*Bigger weights are used on this as the difference between this and the above pec dec machine is that whereas the pec dec uses mostly the shoulder to push inwards, most of the effort on the fly dec is utilising the delts and especially the biceps, which are one of my better formed areas so the heavier weight is required.

E-Z bar preacher curl, close grip, low pull:
20x28, 15x28, 12x33, 25x18

E-Z bar preacher curl, wide grip:
20x23, 15x23, 12x28, 20x18
*With the amount of reps on these two exercises with very little rest in between sets, my arms were begging for mercy at the end!

Tricep pumps:
70x15

Bicep pumps:
50x10
*I’m really enjoying these recently added exercises. They are a culmination and a sort of “top-up” exercise to take my training beyond what is usual.

Ab crunch:
50x35, 50x30
*Added a set this time.


1hr. 20mins.


Loved all that! Even though this is geared towards light weights, the failure sets do tax the muscles a great deal and I complete the session looking pretty well pumped up to prove it. I had virtually no rest in between sets, other than to walk to the next exercise or move the stack pins. I’ll adjust my weights accordingly for next week.
Because of this unusually hard work during the working week, my normal Friday heavy weights session will be done on Saturday. No plans to go out this weekend, so I can spend some time on a full 2-hour session.

I’m definitely looking okay for my holiday in three weeks’ time now, just keeping the belly at bay and making sure I keep to the high rep training which is my kind of cardio burning.


Thanks for reading
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11-05-2018, 04:39 AM
1512

Re: Post your daily exercise routine

Hi, Floydy. A late night check in from me. Are you "a-peeling" yet . If not you will be. I am truly glad the worst of your sunburn is over. Are you getting excited about your holiday? Are you going to let us in on your plans or destination?

Here, it's been a long, full day of wrestling with the earth to prepare the gardens and prepare for a late afternoon picnic on the lake.

After swinging a pick axe into the solid clay for most of the morning, I talked to a professor about assessing the soil tomorrow. Any time I work with my hands in the dirt, my mind wanders to the pioneers in the U.S. who settled in the west, clearing and farming the land by hand in many cases. The little blisters I have on my palms make me mindful of the hardships and demanding physical work it took to open up these western lands.

This afternoon I traded my garden gloves for an apron to bake a pair of baguettes and prepare a pasta salad. In other words, all that hard work was cancelled out with a blitz of carbs this evening.

Running with earbuds is something I typically prefer, mostly because I like to be keenly focused on the world around me. That connection with nature along with the escape of the civilized world for a solid hour makes running like a drug that brings on a tremendous sense of peace and well being.

However, I had to run with earbuds yesterday being preoccupied with the concerns of someone we all know and love who is going through a tough time right now. I know he is away to deal with matters far more important, but I do so wish him well.

Tomorrow I am off for an eight mile run, more gardening, and then some introduction to soil analysis, I am nothing if not dull as....well.....dirt!

Sleep well and have a good start.
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12-05-2018, 12:34 AM
1513

Re: Post your daily exercise routine

Originally Posted by Surfermom ->
Hi, Floydy.
...
Running with earbuds is something I typically prefer, mostly because I like to be keenly focused on the world around me. That connection with nature along with the escape of the civilized world for a solid hour makes running like a drug that brings on a tremendous sense of peace and well being.

However, I had to run with earbuds yesterday being preoccupied with the concerns of someone we all know and love who is going through a tough time right now. I know he is away to deal with matters far more important, but I do so wish him well.

Tomorrow I am off for an eight mile run, more gardening, and then some introduction to soil analysis, I am nothing if not dull as....well.....dirt!

Sleep well and have a good start.
Did I ACTUALLY type this? Aaaaagh! No! No! No!

Thou shalt not run with earbuds. It's the fourth of the Runners Commandments - and I am a be-liev-er!

Eight miles. First time in a long time and now I am enjoying a good turn of events today under shady maples with an ice cold glass of champagne. Life is good ...but rarely with earbuds.
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12-05-2018, 06:25 AM
1514

Re: Post your daily exercise routine

Originally Posted by Surfermom ->
Did I ACTUALLY type this? Aaaaagh! No! No! No!

Thou shalt not run with earbuds. It's the fourth of the Runners Commandments - and I am a be-liev-er!

Eight miles. First time in a long time and now I am enjoying a good turn of events today under shady maples with an ice cold glass of champagne. Life is good ...but rarely with earbuds.
I knew what you meant Surfermom.....

I can spot a 'Believer' a mile away......

Lemmy hear you say .....YEAAAAAAAA!....
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12-05-2018, 07:30 AM
1515

Re: Post your daily exercise routine

Hi

My exercise regime at the moment.

I cannot run or jog, a legacy of my injuries.

I cannot swim at the moment because of my malignant ear infection.

I have been laid up because of numerous infections, hospital acquired, and have lost muscle mass in my legs, the injured one in particular.

I can walk uphill, but not downhill, the result of my injury.

I can walk on flat surfaces but not on uneven ones.

My blood pressure has shot up because of lack of exercise.

The Steroids have caused weight gain, which further limits my abilities on my damaged leg.

All is not lost.

I am using my adapted exercise bike, getting my fitness level up and my blood pressure down.

I am building up the muscles in my damaged leg, a long slow process.

My weight has come down from over 14 stone to 13 Stone 6lb.

I need to get down to 12 stone 12lb, my fighting weight.

I will do it and I will build up enough muscle mass to go trekking again.
Floydy
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12-05-2018, 08:04 AM
1516

Re: Post your daily exercise routine

Swims, you turned it around in your post above though mate.
The positives are outweighing the negatives and that's an important step: to realise that those goals are achievable. Good luck with your progress

Bob - Good to see you back mate. Take baby steps...

Suzie - Having an "earbud moment" doesn't matter, we all say odd things from time to time. Me more so than most.
Keep on running...and surfing!

Having no plans today to socialise, I'll be at the gym today for my weekly strength session - aiming for a 2-hour blast today pending what Mrs. Floydysaurus wants me to do otherwise. Dunno, haven't seen her this morning yet!

Enjoy your day all
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12-05-2018, 02:54 PM
1517

Re: Post your daily exercise routine

Swim feeders, you are doing a phenomenal job with your metaphorical and literal uphill climb!

That bike sounds like just the right equipment to get your leg muscles going while doing a little cardio work too. Is this a recumbent or upright bike?

Well done on the weight loss too. You sound happy and determined. Keep us apprised!
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12-05-2018, 04:31 PM
1518

Re: Post your daily exercise routine

With Mrs. Floyd taking the grandkids to ballet class today and with no Post-It note left for me to tackle, I had plenty of time to do what I pleased. So I posted several albums on my boring thread and got ready for the gym.

Today was my strength session, which is a pseudonym for “retaining strength whilst keeping the body toned via heavier weights”, in non-bodybuilding terms.
(In bodybuilding terms it would sound something like “Getting jacked, hunched and massed” lol). On with the show then…


Saturday, 12 May 18: Strength (low weights with slow, controlled lifts):
(All weights in kgs; some high rep sets)

Tricep overhead forward pulls, flat bench:
10x28
*Ha! Not a particularly good start. Someone had left a tricep bar near a bench and I attempted to do some lying ‘behind head’ raises. I remembered as I was doing them that the reason I don’t anymore is because it pulls on my lower back when it gets arched. Did one set then ditched it lol.

DB press:
8x26, 8x28, 5x28

Incline chest press:
8x60, 5x70, 5x80, 3x85

Smith flat bench press:
8x60, 5x60, 5x60

Lat pulldown, hammer bar:
8x50, 8x60, 5x70, 5x80

Barbell curl, standing:
8x35, 8x35, 5x40, 5x40

Barbell forearm reverse curl, standing:
8x15, 8x20, 5x25
*I noticed my forearms becoming bigger over the past few weeks, so I attempted to curl a little more. In the event I ended up reaching 25kg with this exercise with ease.

Machine arm curls, both arms:
8x40, 8x40, 8x45, 5x50
30x20 high reps

Single DB press (lying flat bench, above raise):
30x50, 30x50, 25x50, 15x50 = 100 reps.
25x36 high reps (inclined bench)

Tricep extensions:
12x50, 12x60, 8x70
50x25 high reps

E-Z preacher curl:
8x38, 8x43, 5x48, 4x53, 3x58, 3x60.5
25x23 high reps, close grip
25x23 high reps, wide grip
*Never before have I managed to lift 60kgs by just using the biceps curled with a bar. In my bodybuilding days I didn’t actually do a lot of “supplementary work” such as these exercises; i.e. It was more a case of doing deadlifts, overhead lists, squats and bench pressing, which is typical strongman stuff. The physique side of it came later which is more diet-based and lifting continuously middle-range weights to highlight the muscles with definition and “getting ripped” etc.
So to lift post-60kg today felt amazing, and three reps at that. It does show that I’ve worked harder these past few weeks in this area to focus more on muscle definition again whilst going to failure on many sets…this in turn builds bigger, harder muscles without the mass of water retention associated with extreme bodybuilding.

Tricep pumps:
60x20 high reps

Bicep pumps:
40x12.5 high reps

Ab crunch:
50x35, 50x30

*Looking at the clock I had done 1hr. 45mins so far but I was still feeling good and wanted to reach a couple of hours today, so I carried on:


Seated concentration curl, alt.:
6x18, 6x18

Machine arm curls, alt.:
25x15 high reps

Tricep pumps:
50x15

Bicep pumps:
40x10
*As it was the second time on these above exercises today, my arms were pretty well fried and pumped up too much to attempt too many reps, so I lowered the weight a little.

2hrs. 05mins.


A thoroughly good workout. I’m getting stronger again but without the bulk that I used to when I was bodybuilding. The strength is built now making my muscles harder and with more defined shape instead and because I’m not putting on weight I’m feeling really fit as well at the moment. I’ll keep this training up as long as I’m able, but it’s going very well and there’s no reason I can’t carry on with this until I get to the stage where my body will be naturally losing muscle…and that will be hard to take!

Thanks for reading, hope your weekend is going well.
Floydy
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12-05-2018, 05:23 PM
1519

Re: Post your daily exercise routine

Over the next few posts I'll be posting some images of the exercises I currently use at the gym. I thought it was high time some of my "jargon" was explained via pics. Sorry, but Floydy isn't in any of the photos!
Some apparatus may be slightly different to the ones I use, but you get the idea!

DB press, incline bench


Smith flat bench press


Lat p/d, (also with underarm and hammer bar grip)


Seated row


Low row:


Chest press (machine)


Incline chest press


Pec dec


Fly dec
Floydy
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12-05-2018, 05:25 PM
1520

Re: Post your daily exercise routine

Tricep pulldown


Tricep extensions


BB curl, standing


Concentration curl (here’s Arnie doing it!)


DB preacher curl


Machine curls


E-Z preacher curl, low pull, close grip


E-Z preacher curl, wide grip
 
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