Re: Post your daily exercise routine

Fear not Suzie - I'll lead us into temptation today. Session below...

The big gym, Tachyon?


Christmas Training Programme Day 1
Sunday 16/12/18: Arms only, intensive (7’s)
1hr. 20mins.
(All weights in kilogrammes)

After last night’s terrific Aussie Floyd concert and waking up during the night as always (because of still being in night shift mode at weekends), I finally turned back into bed again this morning at 5a.m. and couldn’t believe my eyes when I awoke at 2.10pm this afternoon! I can’t blame the beer either as I only had two pints and a cup of tea at the gig, it’s probably a catch-up from all the erratic slumber I’ve been experiencing during my coughing fits – which, touch wood, seem to be abating at last.

Anyway, it wasn’t a great start to my Christmas training routine as I had planned to do an extensive workout featuring a great arms and legs programme. In the end I stuck at concentrating in a very intensive manner on just the arms (the legs part will not be forgotten however and will be added to Tuesday’s light session instead) as there wasn’t time to do legs as well me being back at work tonight.

To my training routine of today and it features a workout I used to do years ago when I fully up to scratch with my bodybuilding.
Six exercises of seven sets starting at a light weight and moving up the weights until a climax of a very height maximum lift in Set No.5. Then a couple of lighter sets to take me back down the scale to minimum again.
It’s a great system which I wish I’d remembered more recently as it really does shock the muscles when lifting right through such a varied range of weights. I end up feeling and looking like I’ve had a seriously awesome workout session.
This is how it went.


DB bench press:
10x22, 10x26, 8x32, 5x34, 3x36
8x28, 12x20

Biceps curl (machine version, both arms together):
12x25, 12x30, 12x35, 10x40, 8x50
12x30, 20x20

Barbell forearm reverse curl:
12x10, 10x15, 12x15, 8x20, 4x25
12x15, 18x10

Fly delt dec (arms outstretched at shoulder height; pulling inwards):
20x65, 15x80, 12x95, 10x110, 12x117.5
18x72.5, 27x50
*I was extremely happy with my performance on this apparatus today. I’ve never pulled 117.5kgs with my arms on this before. Some weight for just enabling the deltoid and bicep muscles, and twelve reps at that! Very pleased.

E-Z curl, preacher bench (seated):
15x23, 12x28, 10x38, 8x43, 5x55.5
12x28, 25x18
*Maximum of 55.5kg is very near a personal best for me and in a strength session I could have reached 60+ I reckon. That workout comes later during this Christmas programme where I’ll give it everything I’ve got.

Tricep extensions:
20x30, 15x40, 12x50, 10x60, 8x75
15x40, 25x25


One of the best workouts I’ve had for ages, I really love doing this type of training.
As you can see above, the first line of these sets increases the weight over five sets to culminate in a max lift. The second line goes back down to stack to a very light finish. Normally, i.e. if I’m doing a session for strength-based training I lift much heavier weights but in this context of so many sets, that would be impossible. It’s just as effective for endurance and stamina though. I have another one of these sessions planned later on in my Christmas schedule featuring slightly different exercises and construction.

Tomorrow (Monday) I have to clean the house along with doing about a month’s worth of ironing – Mrs. Floyd at Christmas is a beast to be reckoned with!!


Thanks for reading

Re: Post your daily exercise routine

One of the best things about being a runner is that your outdoor gym never closes, it's available twenty four seven, 365 days a year.....Of course nobody wants to run at midnight - although when competing in ultra runs it must be endured - but there is something wonderful and unique about running through the night.

Another advantage is waking up early on a Sunday morning, setting off in the dark and watching the day unfold before your very eyes. Something I would never had enjoyed had I not been a runner.

There are some things that are not welcomed, after leaving the village for the solitude of the countryside this morning, it soon became apparent that traction was going to be a problem. Patches of Ice left me flailing around like Bambi.

Thankfully there were some good bits and I was able to stay upright for the whole eight miles, although it was hard going and the time was slow, It keeps me honest.....

Re: Post your daily exercise routine

Tachyon, that's a shame about the closures, but it's a definite indication of how dedicated you are to your workout routine! How many days a week are you working out now?

Floydy, that was some nice arm work there after a big day out. I hope you made a mention of it to some of the younger set. Not so much as to let them know you still have it in you as to model to them that fitness can still be maintained in middle and later life. No excuses, right !

I have yet to see any tribute concerts, but I hear good things about them, and I do know how much you love your music. I forgot to tell you that John Waite introduced himself to me when I was in Chicago in late November. It took me a few seconds for it to register who he was. Nice conversation.

Speaking of no excuses, you are so right, OGF. It is both the benefit and curse that if you are a runner you can manage wherever you are - even on a cruise ship! Have you ever written about your ultra marathon experiences? That would make for a fascinating read. Ooooo, ice. Not good. I have a friend who uses those micro spikes that can be strapped around running shoes. Is it ever that bad that those might be beneficial?

While wondering whether or not Ruthio had ever made it out of her dressing gown, I finally willed myself out of my own to pile on the running gear this morning. My favorite running socks have separated at a seam, so I hope Santa is reading.

While the sun promised some seasonable warmth, the north wind would have nothing to do with it. With my breath taken away as I stepped out of the car, I had to work fast to put Lazy Me back into the farthest reaches of my consciousness. Today's defense was reminding myself that since the dress that I planned to wear to an upcoming party happened to be exactly the same size it was last year. Mental images of seams bursting got me moving...

Truth be told, what's hanging in the closet isn't nearly as motivating as anticipating the freedom and satisfaction that comes with every mile- and did I ever feel alive ! Gasping to get my breathing settled, pushing my hair out of my face when the crosswinds hit, fighting chilly ears, and struggling to get past that first two miles when I hit my stride, Lazy Me kept trying to chat. "No ma'am, not today," I argued back.

With every temptation to cut the run short, back off on speed, or skip a sprint, I pushed harder, faster, more determined. One mile turned into two...and then three....and in no time, my watch read 5.5. Yes!

Take that, Lazy Me!

As I climbed with satisfaction back into the car, I figured that with continued discipline to skip the confections, the dress would work out just fine after all. But it was just then that I caught a glimpse my wind-destroyed hair in the rearview mirror and started thinking that I might just be wasting my time

Re: Post your daily exercise routine

Bob, Suzie - I do adore reading your posts, especially when you have the freedom of being outdoors and taking in all the sights and sounds of nature. perhaps one day I'll venture out doing that sort of thing once more. It's just the pressure on my knees and maybe the ankles that put me off - 16.5 stones is a heavy weight for the feet to put up with all the time, even more so if they are pounding the ground.

For now, I'll stick to my weights, although I really must keep my cardio up - it's just a problem that the weekends are always taken up with getting back to reality after working nights all week. But I do have two cardio sessions enclosed within my Christmas training plan, so they are mandatory and will be carried out!

John Waite - yes, I remember him Suzie. The Babys, right? Not very big over here I'm afraid but I liked his 1984 single 'Missing You'.

And the youngsters (students mostly) in the gym. I tend to do my own thing but sometimes there are some of them watching me and I see them emulating my workouts and have given some advice. They are often pleased for this and it's good to know that they will exercise properly and hopefully stay free from injury

Re: Post your daily exercise routine

Thanks Floydy it warms my heart to know that someone enjoys my ramblings..
I was watching 'Pointless' earlier and there was a bloke on there who dwarfed everyone else, Alexander Armstrong asked the bloke (who obviously worked out in the gym) how much time per week he spent in the gym, and he replied 18 hours... 'well that's nothing' I thought But will you still be doing that when you're in your fifties like our Floydy......

Nice running Surfermom, I've had runs like that myself...Being dragged kicking and screaming out of the door......But get that first mile out of the way and you're glad you made the effort....

I should have run my five mile route on Sunday because it would have been Ice free along the main roads and down the lane. Ice doesn't seem to be a problem on the trails....The roads out in the country are like glass though.....Those micro spikes sound like a great idea though Surfermom, I'll pay a visit to my specialist running shop see if I can track them down....

I don't think I would rouse enough support for my ramblings of ultra distance adventures...Although I wouldn't mind leaving something behind for my daughter to remember her Dad....

Re: Post your daily exercise routine

Floydy, the great outdoors will be out there when you retire. Besides I am a firm believer that if we are to remain active, we have to do what we love. Since what I love freezes my toes and forces me into loathesome neoprene this time of year, running surpasses anything I would rather do.

And though running the rounded rectangle is not my favorite, it did allow my daughter to walk, while we soaked up the delicious Florida sunshine this afternoon. Though feathery cirrus clouds blunted a little of that heat, we warmed up in in no time, peeling off layers until we were in shorts and running tanks. It was a glorious day.

Though I do love solace of running solo, it was thoroughly enjoyable sharing the track with so many different people today. When we arrived, a retiree was making his way around with a walking stick, blasting Mahler from some unseen device, while two high school girls giggled their way around for a mile before launching into some speedwork. Soon, a young college-age guy joined us for a mile or two before wandering off.

With my daughter in lane one, and me moving through the others sequentially, people came and people went. A woman clearly on work break walked a mile talking to someone on the phone, while a group of boys threw the football in the grassy center. Seemingly everyone was enjoying this rare January day.

24 laps around the track.

There will be a redux of todays outing tomorrow - unless I decide to take up ice skating like some of the members here .

Re: Post your daily exercise routine

That sounds brilliant Surfermom and a running track is just what our village needs....If I build one do you think 'They will come?'
Seriously, my nearest track is five miles away a t'other side of town and I could probably have run ten miles in the time it would take to navigate through all the early morning traffic....

It would be good socially for the neighbourhood though, there are plenty of local runners/walkers around here, and it would make a great place to socialise, or even have a kick about....
Blimey! Ark at me.....'Socialise!'...

Moving swiftly on....It's Tuesday, therefore young Foxy can be found treading the highways and byways around South Yorkshire getting his fix of exercise....

As we approach the shortest day of the year I set off in complete darkness, and although I could hear my running shoes squelching through mud and puddles I arrived home relatively clean.

Around 10*C and a warmish breeze, the clouds hung like mistletoe from a black angry sky waiting to deposit it's contents of freezing rain on to our favourite Yorkshire runner... Half naked and skipping over small ponds that had developed overnight on the muddy lane, I managed to avoid the downpour which occured during my hot shower....

It's so dark here (11:30am) that I've had to write this with the light on....
A very satisfactory five miles, but not as good as Surfermom's 10K...

Re: Post your daily exercise routine

I love reading about your exploits, the two of you (don't read that the wrong way) What a contrast in settings though!
Bob in complete darkness, windy wet muddy weather and our Suzie lapping up the glorious sunshine and feng shui of it all.
But the thing is, you're both enjoying what you do and I take my hat off to you both for continuing this madness we call physical fitness. I'm just happy that my mindset at the moment means we have (not forgetting Tachyon, Ruthio and others) a great little thread going on here. Wonderful stuff!

As for me, it was....
Christmas Training Programme Day 2
Tuesday 18/12/18: Legs (7’s); upper body, light.
55mins.
(All weights in kilogrammes)

Part two of my 9-session Christmas bonanza at the gym and it was following a similar routine as Sunday but on the legs. Seven sets going up the stack to reach a maximum then down again with a couple of light sets to finish. As leg training doesn’t take too long, six quick high reps exercises on the upper body were carried out too (different exercises from Sunday’s session).


Sled press:
25x120, 25x140, 20x160, 20x180, 15x200
20x150, 30x100

Seated hamstring curls:
25x40, 15x50, 12x60, 10x70, 5x75
15x50, 25x35

Adductor:
25x60, 20x60, 15x60, 12x60, 10x60
15x50, 25x40

Abductor:
20x60, 18x60, 15x60, 12x60, 10x60
15x50, 25x40

Extensions:
20x60, 15x70, 10x85, 8x100, 6x100
20x50, 25x35

I couldn’t get on the incline press at all which was a pity as that’s where the really heavy weight can be pressed. No matter, the five exercises above were more than adequate for a decent leg workout.


Upper body high reps

Shoulder press: 25x30
Barbell bench press, close-grip: 25x30
Chest press: 25x35
Lat pulldown, hammer bar: 25x35
Seated row: 25x35
DB Pinwheel curls, standing, alt.: 12x10


As with Sunday’s upper body workout, I’m loving these 7-setters, they really hit the spot. Tomorrow, a full-on heavyweight ‘strength’ session with just a handful of exercises, concentrating more on a multi-set, increasing weight, low rep method.


Thanks for reading

Re: Post your daily exercise routine

It's such a pleasure to visit a thread where there is no aggro Floydy....You certainly did well when you kicked started this topic off.... Good on yer Floydy....

Re: Post your daily exercise routine

It's really odd, Bob, because looking back to the start of the thread just now I supplied one post then disappeared for six months. Can't figure that out at all!?

Yes, it's a good thread and as you say, there's no aggro like in some of the other threads. Except when I'm in turmoil with my own head that is lol.
We all have that one common bond: Keeping ourselves fit and healthy and it's good but it's also a shame that not more members keep active. I do realise some people are not well enough though.