Re: Post your daily exercise routine

There is only one Over 50's Floydy, welcome back mate....

Re: Post your daily exercise routine

Just time to 'Bob' in and report this mornings five mile run. Very warm for the time of year, and besides it being a bit of a struggler it was successfully completed in an average time....

Re: Post your daily exercise routine

Got the paces in again, no perceptible aches or pains, what's that all about?

Re: Post your daily exercise routine

30,000+.

Re: Post your daily exercise routine

Been a while mate...nice to see the old gang again
Good man
How far's that in miles Spitty

Re: Post your daily exercise routine

I think I'm almost well enough to get back into some kind of exercise mode today, so later on it will be a continuation of the postponed Week #2 from early last week.
I have a couple of nights off after tonight so I'll be racking up those weights again to finish the aforesaid week 2 and hopefully complete this week#s No.3 by Sunday.
Week #4 will then be flexible, taking until the end of the month if necessary to finish (if you follow all that?!). I already have plans afoot for Weeks 5&6 but I'll leave the details of those until the end of Jan.

More details in my write-up later.

Re: Post your daily exercise routine

Flying around this afternoon like a bat out of hell trying to fit in an absent full week’s training session in time for when my granddaughter gets dropped off from school at our house. She’s arrived exactly as I sit down with a much-required coffee at the PC and has been fixed up with a small meal before she will want to play on said PC. So with about 15 minutes to spare until Willy Wonka Power Point begins, here’s my write-up:
(Note: This includes a prequel of four exercises I began from this programme on the 10th Jan – again not having any time to finish off my session that day). Sorry, not much time for analytical explanations after each exercise, I know you’re disappointed
I can’t wait for retirement!!


Week 2/Session 2: “7’s”: 7 sets – light-heavy-light; as many reps as possible.
(All weights in kgs)
Thursday 10/1/19 Time: 1hr. 40mins. (Exercises 1-4)

Shoulder press:
12x30, 10x40, 10x50, 8x60, 6x70
10x55, 12x35

Rope pulldowns:
15x15, 12x12.5, 10x20, 9x22.5, 8x25
12x17.5, 20x12.5

Lat pulldown, underarm grip:
20x30, 12x40, 10x50, 8x60, 6x70
10x55, 15x35

Tricep pulldown (w/backrest):
12x25, 10x30, 8x35, 6x40, 3x45
8x35, 20x20


Wednesday 16/1/19 Time: 1hr. 20mins. (Exercises 5-10)

DB fly’s (15° incline bench):
12x10’s, 10x12’s, 10x14’s, 8x16’s, 6x18’s
10x14’s, 15x8’s

Fly delt dec:
20x65, 15x80, 12x95, 10x110, 12x125
15x102.5, 20x72.5

Barbell forearm reverse curl:
15x10, 12x15, 10x20, 8x20, 4x25
12x15, 12x10

E-Z preacher curl, seated:
12x28, 10x33, 8x38, 6x43, 5x48
12x28, 15x18

DB Concentration curl, alt.:
10x12, 8x14, 6x16, 5x18, 4x20
8x14, 15x8

Lying bicep curls:
15x15, 12x20, 12x20, 10x25, 7x27.5
10x20, 20x10


Apol’s for any spelling mistakes, that was a mad rush. Now a quick bite to eat and I’m taking little ‘un to cheerleader dance class, much as I love her to bits! This is what happens when your wife decides to book overtime at five o’ bloody clock in the evening! How long have I worked nights?! last one tonight, thank God


Thanks for reading.

Re: Post your daily exercise routine

I've been managing to get to the new gym about 3 times a week so far, but don't think it worth recording everything as I'm just starting on these new machines. Here's today's workout, for what it's worth...

Arm Bike: 10 minutes @ setting 8 (no idea what that equates to)
Back extension: 30 x 60lbs, 30x60lbs
Pulldown: 20x60lbs, 20x60lbs, 20x70lbs, 10x70lbs
Pec Deck: 20x55lbs, 10x45lbs, 20x55lbs, 10x55lbs
Low Row: 12x70lbs, 20x50lbs, 20x50lbs
Stomach Crunch: 4 sets of 100x60lbs
Arm Extension: 5 sets of 20x50lbs

Still getting the hang of some of the machines, and I have discovered I have shoulders a bit stiff for the shoulder press machine! I hope they loosen up with the other exercises. Walking to bus stops got me a couple of miles of walking, and the stomach crunch machine seems to make my legs work as well (knees come up as I do them) so I'm leaving the legs at that for now.

EDIT: The machine weights are in kilos but the results are in pounds. Bit strange in this day and age but I like pounds better anyway, really.

Re: Post your daily exercise routine

Tachyon, this is fantastic mate!
Finally somebody on OFF who is not only a regular gym-goer but you're listing your workout as well. I am no longer a lone rider in here!

Yes, strange your machines convert everything into pounds, but looking at those figures there's some heavy work going on there bud. Nice one! And I haven't used the "arm bike" in yonks. We have one at my gym and I may give it a go once my current routine ends. Maybe put a few minutes into my cardio session, see how things go.
I guess it's just a matter of getting used to the new equipment and once you do you'll be racking up those numbers. Love it!

Re: Post your daily exercise routine

Thursday 17/1/19 40mins.
Week 2/Session 4: Legs: 100-reppers (40-30-20-10); 4 sets – same weight, decreasing reps each set.

To (almost) conclude Week #2’s oft-delayed training schedule – I say almost because I still need to fit in a cardio session at some point – it was my first constructive attempt at the 40-30-20-10 system of a hundred reps but featuring the legs. It all looked rather straightforward on paper until I put it all into practice. Just forty minutes that sent me to hell and back. What a grueller!


Incline press:
40x200, 30x200, 20x200, 10x200
*My first exercise which I would normally build up to this weight with a few reps of 100 or even 150. But no, I dived straight in and loaded the machine with two hundred kilos and attempted to do all 40 reps in a row. My normal limit on this fairly heavy weight would be around 15-20 reps total. But I went for it, closing my eyes and pushing, pushing, pushing rep after rep ignoring the sheer hell my thighs were being put through. When I reached the 40 I was almost in spasm, my legs were fit to burst and I had to be ultra-careful when I stood up again. And to think I still had another three sets to do! Next time I’ll lower the weight to 180 which will still be something serious to tackle but hopefully more manageable.

Sled leg press:
40x150, 30x150, 20x150, 10x150
*After the incline press this should have been much easier but my legs were still complaining and it turned out to be another lesson in sado-masochistic torture. Still, I completed the sets and carried on, albeit with jelly-fied legs!

Seated ham curls:
40x30, 30x30, 20x30, 10x30
*A very light weight for the hamstrings, basically to calm my over-bulged quads down a little. Even at this baby weight it still hurt completing 100 reps (which of course it would, wouldn’t it?!)

Adductor:
40x50, 30x50, 20x50, 10x50

Abductor:
40x40, 30x40, 20x40, 10x40

Extensions:
40x35, 30x35, 20x35, 10x35


At the end of this meagre forty minutes I felt like I’d done two hours, such was the pain I put myself through. Some nice stretches which felt ace and home to tea with the grandkids tonight and a beer. And no work which was sheer bliss!

Tomorrow (on a rare full day off work) I’ll probably begin Week #3 with a double session, or otherwise a short workout adding the cardio I’ve missed. We’ll see what I feel like in the morning…..What on Earth is a morning??


Thanks for reading.