Re: Post your daily exercise routine

Great news about your recent health issues, Ruthio.
The main thing is to not dive into anything too rigorous. Take exercising easy for a while until you get back your levels back up again.
Running up (and down) the stairs is a great way to keep in shape (as Surfermom will concur) and I bet it's great to see your walking group once again. And you don't need to compare yourself with anyone - just do your own thing.
Well done on your perseverance

Re: Post your daily exercise routine

That's the same attitude I have - you did it, slow though it may have been. After being unable to walk more than a few hundred yards without the pain reaching incredible levels, a year ago, I can now walk almost normally over about a mile. I take it in stages if need be, and I'll sit on a handy wall or bench to give my legs a rest, but I get there.

I mentioned to Floydy that it is ridiculous to me that I can shift more weight and do more reps with my arms than I can do with my legs! I must bite the bullet tomorrow and start regular leg work. You have inspired me, Surfermom, and I thank you.

Re: Post your daily exercise routine

Tachyon, go easy, but do something to recharge your leg muscles. It may take time, but you'll get the strength back there very quickly. Be careful though. Very light weights to begin with, 15-20 reps.

Re: Post your daily exercise routine

interesting USA study on the good effects of exercise even starting at 50yrs!!

https://www.abc.net.au/radionational...rcise/10789792

Re: Post your daily exercise routine

gummy,your 'daily excercise' starts with you farting as you wake up-and finishes with you scratching yer massive bum as you waddle to the toilet.

[long ol' walk down the garden when you've forgotten yer crocs,innit cuz]

Re: Post your daily exercise routine

We have an invasion here of some upside down imposters

Re: Post your daily exercise routine

Yep, that's the plan, maybe just a couple of sets to start with and build up slowly. As you say, it'll take time.

Re: Post your daily exercise routine

It can take as long as it takes, Tachyon. All the while, you're increasing your fitness levels so it's a win-win situation buddy!

Re: Post your daily exercise routine

Saturday 9/2/19: Tension Training (full body) 1hr. 30mins.
(All weights in kgs)

Being fully recharged after a marathon 10-hour sleep yesterday, I was all set and fully ready for the gym late afternoon when my wife suddenly burst through the front door and said “Leave the gym, I’m treating you to a meal”. So with plans dashed but this appetising alternative now to the forefront I duly swapped my shorts for jeans and we headed out to the pub at the top of our road. A monster mixed grill plus apple pie and custard went down a treat over three beautiful pints of Sharps Atlantic real ale which subsequently left me slumbering in my recliner watching the very excellent Kill Bill Vol.1 for the rest of the night!

The gym was back on the cards however and I decided to do a punishing and severe assault on my ligaments with a more intense version of the tension training I performed on Wednesday. To say that this was torture is an understatement as I didn’t just do the one set paused for extra reps lie last time, I put myself through three sets. With the paused it was equivalent to six sets but retaining the strain for many of the lifts.

To give my body parts a merciful short rest, I juggled the exercises around so that the ‘push/pull/legs’ routine was mixed up leaving those respective muscles to have a short break whilst the other body parts were going through their insane pummelling.

All exercises include a few seconds pause-hold after each part-set as annotated. The third and final set is to complete failure (i.e. as many reps as I can do):


Incline leg press:
25x150 – pause – 15x150 – pause - 10x150
12x250 – pause – 8x250
7x300

Shoulder press:
20x30 – pause – 15x30 – pause – 10x30
12x40 – pause – 6x40
8x60

Sled leg press:
25x150 – pause – 15x150 – pause – 10x150
20x200 – pause – 12x200
15x200

Smith incline bench press:
20x30, 15x30, 10x30
15x40, 8x40
*On this machine I was still tired from the shoulder press, so the pauses were abandoned in favour of a few seconds rest before continuing with the remaining sets. No final heavy set either, I was just too worn out.

Fly delt dec:
20x65 – pause – 15x65 – pause – 10x65
15x80 – pause – 10x80
10x110
*Surprisingly this machine with the very heavy weights was easier to do than the previous shoulder exercises. Despite the deltoid muscles being one of the smaller muscle groups of the shoulder I have worked them extensively over the years and I find this exercise relatively easy despite the bigger ‘kilogramme-age’.

Seated ham curls:
20x35 – pause – 12x35 – pause – 10x35
10x50 – pause – 6x50
12x60

Seated row:
15x35 – pause – 10x35 – pause – 8x35
12x41 – pause – 8x41
8x59
*An extra exercise added due to the remaining ones being used. Good to do some work on the back though.

E-Z preacher curl:
15x28 – pause – 10x28 – pause – 6x28
12x38 – pause – 8x38
6x48
*Bicep work is always a strong area for me, the well-formed guns always coping with the weight they are faced with. I should have had a heavier weight on the final set tbh.

Tricep extensions:
20x40 – pause – 15x40 – pause – 10x40
15x50 – pause – 10x50
9x70

Leg extensions:
20x40 – pause – 15x40 – pause – 10x40
15x70 – pause – 8x70
10x100


This was extremely hard work. I had to use all of my willpower to complete the exercises due to the pausing of the sets – that tension on the muscles which is held before carrying on is unbearable. But that’s what builds and tones and therefore it is why the body retains its fitness and strength, a requisite for getting older.

Kill Bill Vol.2 awaits….


Thanks for reading. Enjoy your evenings

Re: Post your daily exercise routine

Today's workout, total reps (done in sets of 10, 15 or 20 apart from stomach and back machines which are done in 30's))

Pull-down -- 60 @35kg
Leg curl -- 65 @ 20kg
Leg extension -- 40 @ 15kg
Stomach crunch -- 90 @ 40kg
Chest press -- 156 @ 30kg (Didn't realise I'd done that many!)
Back extension -- 60 @42.5kg, 30 @45kg
Tricep extensions -- 80 @ 30kg
Pec deck -- 15 @32.5kg, 80 @ 30kg, 15 @25kg
Arm curl -- 20 @ 25kg, 10 @20kg
Low row -- 40 @ 35kg
Shoulder press 30 @ 15kg

I'm very pleased as the light leg workout has gone fine, and it was nice to feel the "nouncy legs" feeling as I walked away from the machines. Haven't felt that in a long, long time. If the legs feel OK in the morning I shall make it a regular part of the workout, but keep it as it is for a few weeks.

The App says I scored 79 out of 100, burned 396 calories in 69 minutes and "Trained like a Sportsperson, lol. Where's my sneaky bag of microwave popcorn and my Pepsi Max as a treat!