20-11-2018, 04:48 PM
2164
Re: Post your daily exercise routine
Originally Posted by
Bratti
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I feel grateful that I’m still able to exercise and have made a commitment to stay in the best shape I can to help prepare myself for old age. It’s gotta help some.
Bratti, you've hit the nail on the head there. Preparing the body for old age (or pre-old age in my case!
) is my philosophy too. It's all too easy to start taking things easy when we get older and I'm sure Bob especially is in agreement with that. I look up to all you folks as great inspiration. If you can keep on keeping fit, I have no excuses. Well done!
Originally Posted by
Surfermom
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Today's run was uneventful and after one more short one tomorrow (five), my running shoes will next find themselves on the beach in Dominican Republic (hot)
and then Chicago (freezing)
. Thanksgiving is on Thursday, so there's time for a quick getaway and help out with a little project (a very good one, I hope). With that, I'd better go throw a bikini and a parka into a suitcase.
Go!
Hey
Suzie, no exercise is uneventful. You made a great effort but perhaps there wasn't as much to see in the way of things going on and scenery changes today?
The Dominican Republic later this week is it? have a great time, I've heard it's a beautiful place
Originally Posted by
OldGreyFox
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No snow this morning though as I set off for a five mile run at first light, but the wind was so cold that the five degrees C felt more like minus five, and to add some interest to a bare legged runner, it had brought a deluge of rain with it....
A substantial waterproof top was selected accompanied by hat and gloves, but I'm still turning out in shorts....And despite the conditions it turned out to be a very comfortable and reasonably speedy run.in a bikini?.....Mmmmmmm
Nice legs
Bob, even nicer jacket
although I'll probably give those visions a raincheck if Suzie shows us her stuff in her bikini next week....
I used to love running in the rain, that coolness of the water hitting your face washing away the sweat...but on the legs - that was freezing! I'd always wear fleece joggers in the winter downpours. Credit to you on even venturing out though matey...you're a braver man than me yesterday and all I had to do was walk five steps to my car!
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Tuesday 20/11/18: Legs;
45 mins.
(All weights in kilogrammes)
It’s still raining here, three days running now but, hey, it doesn’t rain inside the gym so I manned up and hit the road to glory. Feeling more tired than usual after a busy night at work and patchy sleeping this morning I nevertheless completed my routine, although it was rather rushed; I should have rested more between the sets as my recovery is bound to take longer and be more painful because of it. Having said that, I did fit in my full range of leg exercises which I didn’t manage to do last week, so it’s swings and roundabouts. Let’s crack on with the details…
Incline press:
25x150, 20x200, 10x250, 6x300
*Nice to go really heavy with the 300 on the last set, which went up really easily considering the absence of anything that weighty for a while. Although it can be very tempting to push for my old 400+ leg pressing from those heady bodybuilding days of yore, I won’t go there as I don’t want my knee issues coming back. More reps on the 300 instead, or an extra set will suffice.
Seated ham curls:
20x50, 10x60, 6x70, 4x80
25x35
*Strangely cutting out before my proposed number of reps on the higher weights with this today which is probably due to the heavier incline presses.
Horizontal “Sled” press:
25x120, 20x150, 20x150, 12x200, 12x200
50x120 high reps
*Same exact routine as last week. I’d done enough pressing already, those thighs can only get so pumped up until they complain!
Extensions:
25x50, 15x75, 12x90
8x100
12x100 slow inner quad isolations
25x40 slow
*Really powering up those upper knee quads to vein-bursting point on the isolated work.
Adductor:
25x60, 25x60
*After an absence of three weeks on this and the next exercise, it felt good to notice the inner tops of my thighs getting some grief for a change.
Abductor:
20x60, 20x60
*Like the above exercise which this is a reverse of, toning up the glutes needed doing. Who's wants a saggy bum?
Lying ham curls:
20x20, 15x25, 10x32.5
*In the prone position, curling the stack weight with the hamstrings. I haven’t done this one for about six months as I usually find it aggravates my lower back, but no issues today hence the light weight lifted.
All well and good and nice to do a variety of exercises for a change. I'll be restructuring my routine from next week on the leg training, something I haven't really changed for a long time. Same exercises but with some different combinations and denominations.
My planned dib dab with a few minutes of treadmill afterwards didn’t materialise but all’s fine as I’ll save myself for the weekend’s full session on that.
Tomorrow I’m meeting up with my sister which was postponed from last week and Thursday I need to do a monthly food shop, so there’s no mid-week upper body work this week. But not to worry, I’ll definitely make up for it at the weekend.
Thanks for reading. Have a good evening all