30-04-2019, 03:23 PM
2832
Re: Post your daily exercise routine
Originally Posted by
Surfermom
->
Floydy, you need to get Mrs. Floydy right on that back problem after a hot bath has loosened up your muscles some
. Your running plans sound just right. If you make them a treat by trying different spots and not going distances that make you miserable, you will probably find yourself addicted in a few months. You do weights, have added cardio, is your neck telling you that flexibility training is next?
Alrighty, good people, the shores of the Gulf of Mexico await. If you see what appears to be a small beached whale on some beach cam, it's merely me having collapsed from inability
.
Good luck with the run,
Suzie, I reckon if I had beautiful shores and views to run alongside of I'd be out there like a shot.
Yes, it looks like a short 'park run' this coming weekend for now and I'm very much looking forward to it. I'm not built particularly too well for running as my legs as very heavily-muscled, but if rugby players can do it, there's no reason why I can't give it a bash!
Also, my neck and lower back have eased greatly today and I'm back rockin' and rollin' once more...
Originally Posted by
OldGreyFox
->
After a bit of a wobbly start I started to settle down about halfway round and finished with a flourish.
Good man. Always great to see you hitting those tried and tested tracks,
Bob. Keep on running bud!
Tachyon - how's the inner thighs today mate? bet they scream a little!
- - - - - - - - - -
Tuesday 30/4/19: Legs. 1hr.20mins.
My workout today shouldn’t have been anywhere near the mother of all gym sessions like it turned out to be; During my night shift I suddenly became enormously tired about 4.30am and hit the wall. That’s what tedious work does to you! In the even, I was in bed by 6.45am but up five hours later feeling fresh as a daisy (whatever that means). The only thing for it was to get showered and my bag sorted and get myself to the gym before I had second thoughts. Commencing a legs workout at 12.40pm, it ended up one of the best I’ve done in a very long time.
Sticking with a combined formulae of strength training over five increasing sets, halfway reversing the weight to ‘ease’ back down again to a 25-rep high rep finish on each exercise, I amalgamated some bodybuilding-style tension-pause to fully pump out the quads and calves, pausing at the hardest point of the set and squeezing out several more reps.
Despite sweating like an old wild boar and fighting for my breath, I submitted the obligatory stretches throughout and performed each set with minimal rest, keeping the legs fully charged. What an enjoyable afternoon! Gotta make the most of it because my legs will be dead later on at work.
Such is life as a fitness guru – you take the rough with the smooth and deal with it!
(All weights in kgs)
Incline press:
Feet low on plate -
20x150, 15x200
10x250
+3,
5x300 +2
Feet high on plate –
8x250
+3, 10x200
+4, 13x150
+5
25x100
Seated ham curl:
20x40, 15x50
12x60
+3, 14x50
+5
25x35
Sled press (alternating feet positions):
20x150, 15x180
10x200
+4, 10x150
+5
25x120
Calf press (toes, using sled):
20x100, 15x120
15x140
+3, 15x110
+7
25x80
Extensions:
20x50, 15x80
10x100
+2, 10x60
+4
25x40
Lying (prone) ham curl:
20x25, 15x32.5
6x40
+1, 12x25
+3
25x20
Incline press extra:
10x150 –
pause - 10x150 –
pause - 10x150 –
pause - 10x150
Adductor:
20x50, 15x55
12x60
+6, 12x50
+3
25x40
Abductor:
20x45, 15x50
12x55
+2, 20x45
+2
25x35
Absolutely loved it!
I'll do this all again next week.
Next session will be for the upper body later in the week followed by the run in a park of my choice at the weekend.
Thanks for reading