Re: Post your daily exercise routine

Surfermom, Bob. Kind words above, thank you
With the absence of work over the past few days my knee has had time to recuperate slightly - I think it's the stairs at work that aggravate the 'injury'. Surfermom – Reading about the meniscus, which you mentioned recently, does seem to be very close to my problem. Hopefully I’ll get the x-ray very soon and then I will know exactly how to progress theronin.

I've been busy with various Christmas chores, visits and last-minute socialising (hic!) since Thursday but going to the gym today to catch up for a pretty intensive (for me lately) workout to see me right over Christmas. I'll be taking things easy on the knees, mind.

Strange about your "below par" run today, Bob...too many early mince pies perhaps? Only joking. I’m sure you’ll make up for it next time around.

I’ll be posting my latest session later today and forward my seasonal greeting to you both. Until then, have a nice day and no rushing around with those last minute chores!

Re: Post your daily exercise routine

Just a mini all-round pre-Christmas top-up today, my last chance until next Wednesday. I increased the weights quite considerably today in order to regain some strength on the upper body now, so I should return to my previous form within the next month or so.


Sunday 24/12/17

PUSH

DB press, 15° bench:
12x20
8x24
6x26
5x28

Shoulder press:
6x60
6x80
3x90
15x40

Tricep extensions:
16x50
12x60
6x70
12x40


PULL

Lat pulldown, underarm close grip:
12x40
12x40
12x40
12x50

E-Z bar preacher curl:
10x28
6x38


LEGS

Incline press:
25x150 (+10kg)

Horizontal Sled press:
25x150 (+10kg)

Ham curls, seated:
25x45 (+5)

Good girls:
25x55 (+5kg)

Bad girls:
25x55 (+5kg)

Ab crunch:
25x50


Time: 45 mins.

It was a good call I think to go much heavier, especially on the DB and shoulder presses. My top half was looking quite thin and I need to bulk that up a touch. Arms are feeling strong and looking pretty chunky again, so all’s going well there too.

On the legs you may notice I’ve decided to keep the reps at 25 reps for each exercise. Now that my knees are coping okay with the weight, I’m adding some poundage instead. It’s a bit of both worlds really – the reps are still high but with a little more weight added each time.


Other stuff
That’s it now until the middle of next week when I’ll be returning with an all-cardio session, just to kill off the Christmas extravagances. It’s ages since I did any real cardio, so it will be a pretty gruelling effort no doubt.

Thanks for reading and also for your support this year. Wishing you and your families all the best for Christmas and the new year

Re: Post your daily exercise routine

Enjoying reading about your latest workout Floydy! Even better, it sounds like it is going to be an enjoyable Christmas at your house. Well done, you!

I am out the door for a quick and cold four miles before chaos rules the day, all in good fun though. In high spirits here and wishing you the same!

Re: Post your daily exercise routine

Thanks Surfermom
Have a good run and take care now

Re: Post your daily exercise routine

Good workout Floydy, nice to see the festive period is not interfering with your training..... Same here.......Although I hung about the house until it got light this morning, at eight I braved the elements and stumbled round an eight mile extravaganza...

Not as mild as of late with the Mercury dropping to a cool 4 degrees C, and although it wasn't icey the wind chill made it feel much colder than it actually was. I'm still getting out in me shorts (raises a few eyebrows) but am looking after my upper body with three skins on.....Vest, Tee shirt and thin fleece, but the fleece was no match for the rain and sleet that accompanied me for a mile or two. Fortunately the rain didn't last long enough to soak through....

Twelve O Clock midday and I've only just had my breakfast, after fiddling with the DVD player so Mrs Fox could watch her movie, I still can't get it to work.......So now, after a shower (all pink and cuddly again) and a bowl of Bob's refreshing Porridge, I'll go and have another go.......

Re: Post your daily exercise routine

Floydy - I shattered my kneecap some years ago and found this website/forum very helpful for everything to do with knees, treatments, help etc etc
http://www.kneeguru.co.uk/KNEEtalk/index.php

Re: Post your daily exercise routine

Lindyloo, that is an excellent resource. Even if we aren't having knee problems, they are the joints that give us all the greatest concern, so thank you.

After cooking, baking and then indulging in a host of rich, sweet, and savory sins, I am back out there running again today. I usually don't eat like this and my body is fighting back with some lethargy and a rare headache or two. I have never had my body "punish" me for poor decisions, but it seems to be the case over the last few days. It may well be that thing called "age" rearing it's inevitable head today...

However, not to be deterred, it's time to put the epicurean and social extravagances back into the Christmas box for another year and make amends with my body with a goal of six miles.

The day is a gray one with light winds and temperatures hovering around the freezing mark so, per my previously described wimpy and cold nature, I am wearing more layers than a French pastry. My parents live in a small town so the roads are lightly traveled and a nice change of pace. The downside is that my pace is never stellar here as I am invariably seeing someone who stops me to chat - but that's all welcome too. The best news is that aside from the always possible but not yet occuring disaster, I will be surpassing my annual goal this afternoon.

Congratulations to all of you who put on your fitness gear to get back out there today. I hope this has been a lovely Christmas of friends and family.

Oh, and with the habit of wearing shorts through the winter months, today's news is that Bob's tan lines may well be better than mine..... Good luck with all things porridge and DVD player, OGF.

Re: Post your daily exercise routine

Hey thanks Linyloo I'll give that site a good read through.
I've got the date through for my x-ray, 9th Jan, so hopefully I'll have more of an idea of what's causing the pain. Up to now I do think it sounds like the miniscus, as Surfermom mentioned last week. We'll see what happens.

Re: Post your daily exercise routine

Surfermom, Bod - Well done both of you for getting out yesterday and brave the bitter elements doing your fitness routines. You've tougher than me - although I have a slight excuse: the gym was closed.
Today was a different story...

Re: Post your daily exercise routine

Back just two days after Christmas – hope you had a good one – and my proposed plan of doing an all-cardio session went awry. I like variety and plodding along a treadmill severely encourages the oncoming of a will to live. So I ditched that tedious idea in favour of a session which began with some high reps (which are just as good as cardio in my book), a few heavier exercises I’ll title below as ‘strength’ and finishing off with a tiny bit of said cardio. It has to be said that I think I’ve stumbled on a fixed workable plan…


Tuesday 27/12/17

HIGH REPS

Chest press: 25x30kg

Pec dec: 30x40

Tricep extensions: 30x40

Single DB raise, inclined bench: 40x28

Lat pulldown, hammer bar: 50x30

Barbell curl, standing: 25x20

Machine bicep curls, alt.: 20x25

E-Z preacher curl: 25x18


STRENGTH

DB press, incline bench:
8x24, 6x26, 6x28

Shoulder press:
6x60, 6x80

Reverse fly machine:
10x42.5, 10x50

Forward delt fly machine:
12x65, 12x80

*These fly machines are new to the gym. It’s good to do some different back work as I don’t enjoy bench flys at all.

DB concentration curl, seated, alt.:
5x18
*Oddly, my right wrist began to ache a little after five reps, so I ditched this one.

Rope pulldown:
25x29, 12x41, 12x53

Rope face pulls:
12x35, 12x41, 10x47


CARDIO

Rowing machine:
5 mins.
*I absolutely hated this. My right knee immediately started digging into with a severe stabbing pain so I left them after a few minutes. The treadmill wasn’t much better:

Treadmill:
10 mins.
*Again, even just a mild walk and the pressure on my knee wasn’t good. Managed 10 minutes at a steady pace of 6 km/h.

Time: 1hr. 20mins.

Well that turned out to be rather enjoyable. Of course the big factor of time isn’t present as I’m not at work, and that is sooo relaxing knowing that I don’t have to rush around for once. Forgot all about doing the mandatory ab crunches though!

Because of this fairly extensive session you will notice that I didn’t do any leg training today except for the slight touch of cardio. I thought I’d do that tomorrow when I’m fully refreshed and able to focus on those muscle groups in depth. So legs it will be, with a little upper body work thrown in for good measure.

Thanks for reading