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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Primemuscle on January 28, 2020, 04:27:08 PM
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Arms
3x10 with 30 second rest between sets:
Seated d-bell curls
Triceps push down
Standing EZ curls
Triceps overhead extensions
Barbell wrist curls
Reverse EZ curls
10 min. Cardio
Weight 182
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Trained Hams and Calves
3x10 with 30 second rest between sets:
One legged leg curls
Seated leg curls
Reverse hack squats
Seated hip abduction and adductions
Standing calf raises
Leg press calf raises
seated calf raises
10 minutes cardio on stationary bike - pulse up to 98
Weight 182
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"Never stop never stopping"
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Trained back
3x10 with 30 second rest between sets:
Lat pulldowns
Bench rows
Low cable rows
Reverse grip pulldowns
one arm dumbbell bent rows
10 minutes cardio on recumbent bike - pulse up to 92
Weight 182
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Good going! At your age it's so important to keep moving and working out. I know sometimes the mind is willing but the body isn't. Looking forward to seeing your journey at this stage of your life. I wish I could follow this advice myself but first do no harm to the aging body.
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Worked out a little later today because I had an appointment with the ophthalmologist at 2:00 p.m. which commenced at 2:20 went on until just before 3:00 at which time I was left waiting for the doctor. After a little over a half hour sitting there and seeing no one, I left. I hate when doctor's offices act like your time isn't important but theirs is....as in don't be late for an appointment without a major excuse. Anyway, finally made it to the gym at 4:15. Worked out at the gym close to the doctor's office.
Today I worked delts, traps and abs.
3 X 10 reps with a 30 second rest between sets:
Overhead presses on the Nautilus
Seated lateral raises
Bent lateral raises
Shrugs
Cable upright rows
Nautilus ab machine
Nautilus low back machine
10 minutes cardio on the threadmill - pulse up to 102
Weight 188 (I think there is something wrong with their scale).
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No workout yesterday....felt like crap. Out too late Thursday night.
Trained chest/pecs
3x10 with 30 second rest between sets:
Seated bench press
Seated incline bench press
Seated decline bench press
Dips
Machine pec flys
Pullover
10 minutes cardio on recumbent bike - pulse up to 91
Weight 184
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Good job, Prime.
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Sunday's are my day of rest (from the gym and from exercise done just for the sake of exercise) regardless of where I am in my routine.
I should have gone to the gym today, but I felt funky and my lower back was sore and felt like it going out. This is not a good place to be when I am planning on doing leg work includin squats and leg presses. So, I'll do this tomorrow.
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Smart to listen to your body.
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I lied, I didn't go to the gym today. Instead I wasted the day getting caught up in internet discussions with a bunch of Getbig idiots. My bad. Actually, my back is still out.
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As for myself I set a schedule like M-W-F. You have to be consistent. I make it a routine like brushing my teeth. Make it #1 on your to do list.
The thing that must be done.
Train the muscles 2-3 times per week and you'll have results. Otherwise you are a yo-yo making zero progress. You are wasting your time.
Now, if you really hate the gym then don't go. Don't have a guilt trip. Find some other physical activity you do enjoy and do that consistently, like walking, biking or something.
"80% of success is showing up. 20% is never leaving."
Most people don't show up. The world is full of people who don't show up, whether it's to the gym, their job, their family obligations, whatever.
You can have a moderately successful life just by showing up. Not a fantastically successful life but you'll be ok. You don't have to be Elon Musk or Arnold.
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As for myself I set a schedule like M-W-F. You have to be consistent. I make it a routine like brushing my teeth. Make it #1 on your to do list.
The thing that must be done.
Train the muscles 2-3 times per week and you'll have results. Otherwise you are a yo-yo making zero progress. You are wasting your time.
Now, if you really hate the gym then don't go. Don't have a guilt trip. Find some other physical activity you do enjoy and do that consistently, like walking, biking or something.
"80% of success is showing up. 20% is never leaving."
Most people don't show up. The world is full of people who don't show up, whether it's to the gym, their job, their family obligations, whatever.
You can have a moderately successful life just by showing up. Not a fantastically successful life but you'll be ok. You don't have to be Elon Musk or Arnold.
Thank you for reminding me this. One can never get overdosed on good solid advice.
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I lied, I didn't go to the gym today. Instead I wasted the day getting caught up in internet discussions with a bunch of Getbig idiots. My bad. Actually, my back is still out.
Meh, this place 's entertainment like everything else. I don't really believe that mark hammil can slice me with a light saber nor do I believe that xxxx is 300lb with abs.
Going to Disneyland today, if I see anyone with a light saber, I'll smash them just to prove my point.
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That’s good for you Prime - Set a schedule of days & do your best to stick to them.
I hope you continue going.
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Thank you for reminding me this. One can never get overdosed on good solid advice.
I'm so glad to be of help!
;)
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Yipee! I finally got my ass back in the gym today and worked quads and calves.
Same routine of 3 sets of 10 for every exercise like I have been doing while getting back in the swing of it and rebuilding some strength and endurance.
Anyway:
Seated leg extensions
leg presses
hack squats
standing calf raises
leg press calves (good stretch on this in both directions)
seated calf raises
10 minutes on the treadmill.
Tomorrow off. Monday back to the arm routine I started with two weeks ago.
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Arms
3x10 with 30 second rest between sets:
Added between 10 and 20 lbs more resistance on all exercises.
Seated d-bell curls
Triceps push down
Standing EZ curls
Triceps overhead extensions
Reverse EZ curls
Barbell wrist curls - 3 x 15
15 min. Cardio on the recumbent bicycle
Weight 182
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(http://3.bp.blogspot.com/-CmAKAZkYCtQ/UFHmbs36DXI/AAAAAAAAC4M/QCtrQRcmoBk/s1600/thumbs-up-gladiator.gif)
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Trained Hams and Calves
Increased resistance 10 - 40 lbs.
3x10 with 30 - 60 second rest between sets:
lying leg curls
Seated leg curls
Reverse hack squats
Seated hip adduction and abduction
Standing calf raises
Leg press calf raises
seated calf raises
12 minutes cardio on stationary bike - pulse up to 91
Weight 181
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Trained back
Increased resistance on most movements. Different gym and different equipment so not an exact comparison.
3x10 with 30 second rest between sets:
Reverse grip front pulldowns
Bench rows
Low cable rows
cable pulldowns
one arm dumbbell bent rows
15 minutes cardio on treadmill - pulse up to 110
Weight 181.5
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You're doing good, Prime!
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Thanks for the encouragement.
It is probably just my imagination, but my clothes are starting to fit differently and I look fuller to myself when looking in the mirror.
Delts, traps and abs.
Increased resistance 0-40 lbs
3 X 10 reps with a 30 second rest between sets:
Overhead presses on the Nautilus
Seated lateral raises
Rear Deltoid Laterals (Pec Deck)
Standing front delt raises (extra exercise)
Barbell Shrugs
Cable upright rows
Nautilus ab machine
Nautilus low back machine
15 minutes cardio on the recumbant bike - pulse up to 95
Weight 185 lbs.
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Trained back
Increased resistance on most movements. Different gym and different equipment so not an exact comparison.
3x10 with 30 second rest between sets:
Reverse grip front pulldowns
Bench rows
Low cable rows
cable pulldowns
one arm dumbbell bent rows
15 minutes cardio on treadmill - pulse up to 110
Weight 181.5
The 30 seconds rest are great for conditioning but it limits the weight used. Great job.
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The 30 seconds rest are great for conditioning but it limits the weight used. Great job.
At this time, I am not too concerned with how much weight I am lifting so the 30 second rest is just right for me on everything except squats and leg presses where I am resting for 1 minute now.
Trained chest/pecs
Increased the weights by 0 - 40 lbs (on the pullover)
3x10 with 30 second rest between sets:
Seated bench press
Seated incline bench press
Seated decline bench press
Dips
Machine pec flys
Pullover
10 minutes cardio on the treadmil (fast walk) - pulse up to 110
Weight 182
-Felt like doing more pec flys so I did 3 more sets of 10 on my way to the locker room using a different machine just to change them up a bit. I am stronger on pulling exercises than I am on pushing ones. This is mainly due to the weakness and pain in my hands, I think. I actually decreased the resistance on two of the three chest/bench press movements. I increased it on the dips and the pec flys.
Interesting gym observation yesterday and today. Although I went to two different gyms none of the televisions were tuned to FOX News at either place. They were either tuned to other news stations, such as MSN and CNN or sports casting. One TV today was tuned to the Ellen show. Both gyms are in areas more likely to vote Republican. It's probably just a fluke. Both gyms have at least a dozen TV's turned on.
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You're kicking butt Prime.
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Unfortunately not today. Things got a little crazy around here when my son-in-law somehow dropped a very heavy chopping block on to his big toe, breaking it. He's in the hospital now waiting until tomorrow to find out if surgery will be necessary since this toe already has some metal replacement parts in it.
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Sorry to hear about the broken foot.
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At this time, I am not too concerned with how much weight I am lifting so the 30 second rest is just right for me on everything except squats and leg presses where I am resting for 1 minute now.
Trained chest/pecs
Increased the weights by 0 - 40 lbs (on the pullover)
3x10 with 30 second rest between sets:
Seated bench press
Seated incline bench press
Seated decline bench press
Dips
Machine pec flys
Pullover
10 minutes cardio on the treadmil (fast walk) - pulse up to 110
Weight 182
-Felt like doing more pec flys so I did 3 more sets of 10 on my way to the locker room using a different machine just to change them up a bit. I am stronger on pulling exercises than I am on pushing ones. This is mainly due to the weakness and pain in my hands, I think. I actually decreased the resistance on two of the three chest/bench press movements. I increased it on the dips and the pec flys.
Interesting gym observation yesterday and today. Although I went to two different gyms none of the televisions were tuned to FOX News at either place. They were either tuned to other news stations, such as MSN and CNN or sports casting. One TV today was tuned to the Ellen show. Both gyms are in areas more likely to vote Republican. It's probably just a fluke. Both gyms have at least a dozen TV's turned on.
I would never train at a gym that didn't have FOX on. ;D
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I would never train at a gym that didn't have FOX on. ;D
You might have to if you lived in the Portland Metro area or even all of Oregon.
According to the state's election agency, as of December 2018, there were 2,755,950 registered voters in Oregon, with their political party affiliations (highest to lowest) as follows: 35.4% Democratic Party. 32.1% "Non-affiliated" with any party. 25.6% Republican Party.
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Today was another day spent in an out-of-town meeting. Just got home and it is almost 7:00 p.m. Aren't I supposed to be retired? I have a committee workshop in Salem on the 29th. I should stop saying yes when I am asked to be on a board, a committee, a delegate and organizing or lobbying work.
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Finally made it to the gym. Yahoo! Had a really great workout too.
Worked quads and calves.
3 sets of 10 for every exercise - felt strong so I increased the resistance accordingly. But not so much that I could complete every set and all the reps.
Seated leg extensions
leg presses
Front squats, using the York Barbell STS Power Front Squat machine
standing calf raises
leg press calves (good stretch on this in both directions)
seated calf raises
20 minutes on the treadmill. And surprise, I can actually walk and not break into a jog at 3.8 with the incline set at 3.5
Didn't feel finished so I did abductions and adductions
Afterwards, I went to Burgerville and ordered the impossible whopper. Had Iced tea to drink.
Tomorrow is supposed to be a day off. But I am pumped so I may go to the gym on Sunday...the day of rest. :)
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I use the abductions and adduction leg machine when I start feeling hip pain. It's good exercises to do avoid muscular imbalance issues. I especially like the abduction machine.
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I use the abductions and adduction leg machine when I start feeling hip pain. It's good exercises to do avoid muscular imbalance issues. I especially like the abduction machine.
Yeah well, I woke up with sore hips and lower back this morning. After moving around some, they feel better.
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I think walking is a fountain of youth. I guess time will tell. I think it was in the 1920's they use have walking competitions. Many of the champs lived well into their 90's. As we all know it's not the length of time on earth but how much of the time is in good health that matter reference the physical. So many illnesses are the result of not using the body and resting too much.
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Hips and back are okay now. The soreness was temporary. That's good. No setbacks are invited to this game.
Worked triceps, biceps and forearms today
Continued the 3 sets of 10 reps with a 30 second rest between sets. Felt unusually strong today so I increased the resistance again 10-20 lbs.
Seated cable biceps curls
Standing triceps push-downs
EZ bar curls
Triceps overhead extensions
Barbell wrist curls
Reverse EZ bar curls
Mixed up the cardio a bit. Used a side step machine that is a killer for about 5 minutes, then 20 minutes on the recumbent bicycle and back to another 5 minutes on the side step machine.
Now I have the yawns and I am supposed to go to the NW labor counsel meeting tonight. It's a boring meeting anyway, so there is a good chance that I will nod off during the meeting.
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Good for you Prime.
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Tuesday; trained Hams and Calves
3x10 with 30 second rest between sets:
lying leg curls
Seated leg curls
Seated hip abduction and adductions
Reverse hack squats
Standing calf raises
Leg press calf raises
seated calf raises
increased the resistance 10 - 40 lbs. (reverse hack squat)
10 minutes cardio on stationary bike - pulse up to 98
Weight 184
25 minutes stationary bike
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Trained back
3x10 with 30 second rest between sets:
Reverse grip lat pulldowns
Bench rows
Low cable rows
Front lat pulldowns
one arm dumbbell bent rows
In creased resistance 0 - 20lbs.
10 minutes rowing, 10 minutes treadmill, 2 minutes side stair stepper - pulse up to 100
Weight 184
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2/27 Thursday
Today I worked delts, traps and abs.
3 X 10 reps with a 30 second rest between sets:
Increased resistance by 5 to 10 lbs most exercises.
Overhead presses on the Nautilus
Seated lateral raises
Bent lateral raises
Shrugs (I did these using a cable with a very narrow grip because for some reason there were no bars to be found to use with the cable)
Cable upright rows (same stupid narrow grip, was going to use an EZ curl bar but they were all in use)
Nautilus ab machine
Nautilus low back machine
10 minutes cardio on rowing and 10 minutes on the treadmill
Weight 181
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Took Friday off because I went out on Thursday night and didn't get home until almost 3:00 a.m.
2/29/2020 Saturday
Worked out a little later because I attended my grandson and his fiancee's baby shower. The baby is due in April. I discovered that working out on a full stomach is a bad idea. My energy was low and I actually worked up a small sweat as well as having to rest for 90 seconds between sets on the front squat. When I did cardio at the end of the workout, my pulse was 135 which is crazy high for me.
Anyway, I worked quads and calves today
3 sets of 10 for every exercise. I increased the resistance on every exercise by anywhere from 5 - 30 lbs. (on the leg press)
Seated leg extensions - different machine where each leg is worked independently. I like it.
leg presses - figured out how to set the machine to allow for a really deep press.
Front squats, using the York Barbell STS Power Front Squat machine -on increased the resistance by 20 lbs. I really got winded doing these even with the 90 second rest between sets. What is important is I got all three sets of 10 completed without resting at the top of the movement.
Added hip abductions and adductions part to this routine. They feel like a good way to finish off the heavier leg work.
standing calf raises
leg press calves (good stretch on this in both directions)
seated calf raises - no sure why, but 95 lbs felt heavy on this exercise
20 minutes on the recumbent bicycle - Started with a pulse of 135 and finished with a pulse of 127 averaging 130. Normally, I have to really work to get it over 100.
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Monday 3/2/2020
Triceps, biceps and forearms
3x10 with 30 second rest between sets:
Seated d-bell curls (can't believe how much more resistance I am already able to hoist in good form).
Triceps push down - Always a favorite of mine
Standing EZ curls- EZ curl bar not available so I used a straight bar. I like how it felt doing the exercise
Triceps overhead extensions - again a big resistance increase. My triceps should be growing.
Barbell wrist curls - upped the resistance by 5 lbs
Reverse EZ curls - was able to use an EZ curl bar on this. Not a big increase in resistance because it aggravates the pain in my hands.
20 minutes on the treadmill at a pretty good clip
Weight 183
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trained Hams, glutes and Calves
3x10 with 30 second rest between sets with the exception of the reverse hack squats when I gave myself a 90 second rest between sets:
lying leg curls - did the first set on the kneeling leg curl machine and finished off the next two on the lying leg curl because the folks using it were done.
Seated leg curls - I expected to push more weight than I did. My hams are slow to respond, strength wise.
Seated hip abduction and adductions
Glute machine - kick backs while kneeling
Reverse hack squats - Current using 200 lbs. it isn't much but it is double what a started with a couple of weeks ago.
Standing calf raises - these are also slow to develop strength
Leg press calf raises - used a weight loaded machine that I hadn't tried before. I got a great stretch.
seated calf raises - used 100 lbs. and didn't reach failure
increased the resistance 10 - 40 lbs. (reverse hack squat)
10 minutes cardio on stationary bike - pulse up to 98
Weight 182
25 minutes recumbent bike
Because of other commitments, I worked out in the evening yesterday and today. Luckily, the gym wasn't so crowded that I had to wait much to use equipment.
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Took a nap yesterday instead of going to the gym. Must of needed extra sleep because even with a nap, I slept 10 hours last night.
Trained back today at a different gym
3x10 with 30 second rest between sets:
Iso lateral lat pulldowns
Iso lateral bench rows
Iso lateral low rows
Iso lateral front pulldowns
Low cable rows
All the Iso lateral machines are plate loaded.
Play around with different levels of resistance because of the difference in how the equipment works.
22 minutes on the recumbent bicycles
Weight 182
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Took a nap yesterday instead of going to the gym. Must of needed extra sleep because even with a nap, I slept 10 hours last night.
Trained back today at a different gym
3x10 with 30 second rest between sets:
Iso lateral lat pulldowns
Iso lateral bench rows
Iso lateral low rows
Iso lateral front pulldowns
Low cable rows
All the Iso lateral machines are plate loaded.
Play around with different levels of resistance because of the difference in how the equipment works.
22 minutes on the recumbent bicycles
Weight 182
Reading about your bike training for cardio at the end has me thinking. The weather is warming up on the east coast. Thinking about using some biking. I like outdoor biking and I don't do enough of it. I own a mountain, Hybrid and even an outdoor recumbent bike I haven't used in many years. After I got the hybrid I finally got an upright bike that I felt comfortable riding. Sitting upright and catching wind like a sail but I ride by myself on trails. It's all about effort and not the MPH with me. My days of riding road bikes with 120lbs pressure tires are over. Never enjoyed the extreme positions of racing bikes. I ride a slug speed with my fat tire hybrid on the trail but I get a great workout. My bike looks similar to the picture. I'm not winning any races on that thing but wow is it a comfortable bike for road, trail and light mountain type trails. Has a 9 speed internal hub in the rear tire for shifting. I can shift standing still. The front fork and seat have a suspension. The handle bar has a quick release adjustment for up, down and front to back. The pedals are designed for walking shoes. No clipping in.
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Looks like a great bike. Upright is the way to go and it saves your back and neck. One thing to consider is at least using foot pedal straps that way you get the benefit of pushing the pedals and pulling them. Like pushing and pulling when using weights. Also, if you haven't ridden in awhile, I recommend you look into a comfortable seat. Even with a good suspension system, those narrow seats will kill your ass at first.
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I have a big seat like the picture shows. No more razor thin racing seats for me.
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Today I worked delts, traps and abs.
3 X 10 reps with a 30 second rest between sets:
Not sure how much I increased the resistance because I changed out some of the equipment and guessed what would work. If I started a set and it seemed too light, I upped the weight
Overhead presses
Seated lateral raises (on this machine, you sit with your chest against the pad instead of your back. -Not sure what difference it makes).
Bent lateral raises (I used the same pec/delt machine but changed my grip from palms facing down to palms facing each other).
Shrugs (I did these using a cable with a straight bar and a shoulder with grip).
Skipped the upright rows. -No reason other than I forgot to do them and didn't realize it until just now.
Nautilus ab machine, currently using 105 lbs resistance
Nautilus low back machine, using 105 lbs resistance
10 minutes cardio on rowing and 10 minutes on the treadmill (same as last week).
Weight 182
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Excellent.
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Trained pecs
Don't really know if I increased the weight because I started a new page in my log. I suspect that if I did, it wasn't much. For some reason my pecs are slow to respond to exercise. Actually my arms get tired before my pecs get a decent workout.
3x10 with 30 second rest between sets:
Seated bench press (this one was fairly easy)
Seated incline bench press (had to lower the weight each set because I was having trouble getting to 10 reps).
Seated decline bench press (same as above....it's a bit discouraging).
Dips (I'm strong on dips, so this went well).
Machine pec flys (I keep it light enough to focus on getting a full stretch).
Pullover on Nautilus (someone posted that they didn't see the point of pullovers. I like them for chest expansion and stretch. Doing them on a machine works great).
10 minutes cardio on the treadmil (fast walk) - pulse up to 110
Weight 182
22 minutes on the treadmill. Finished my workout in :45 minutes including cardio. Saturday's the gym isn't at all crowded.
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Sunday off
Worked quads and calves
3 X !0 increased the resistance 10 - 50 lbs.
Seated leg extensions
Machine leg presses
Abductors
Adductors
Front squats
Standing calf raise
Leg press calves
Seated calves
Recumbent bicycle 22 minutes, level 8
All in all a very good workout. Lots of energy. Probably could have upped the resistance more on the front squats but I want to concentrate on going deep and when I use a lot of weight, I tend to slack off on this.
Weight down a couple of pounds @ 179
Had Popeye's chicken tenders w/bbq sauce and coleslaw and large Arnold Palmer right after working out because I was hungry.
Saw on the news where business at the restaurants in Portland's China Town are suffering because of fear of the coronavirus. Some Asians have been targeted and harassed. People are so dumb and panic doesn't bring out the best in us. The gym I worked out at today has a large Asian clientele. There was the usual number of people at the gym. Maybe folks who exercise are a little smarter than those who don't. :)
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Worked triceps, biceps and forearms
3 X 10 (what else?)
180 lbs
Worked triceps first because the bicep machine was occupied by an old man who didn't seem like he was in any hurry to finish up.
Triceps cable press downs.
One arm bicep curls (the machine was free).
Overhead triceps extensions
Straight bar cable curls
forearm barbell curls
Reverse cable curls with the straight bar
25 minutes on the treadmill
-Had a molar prepared for a porcelain crown right before going to the gym. Wasn't sure if I felt like working out. Fortunately, all went well.
After working out I had a Subway turkey, provolone, bacon and avocado wrap with lettuce, tomato, red onion and ranch sauce. It was pretty good and it was loaded with turkey.
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Worked triceps, biceps and forearms
3 X 10 (what else?)
180 lbs
Worked triceps first because the bicep machine was occupied by an old man who didn't seem like he was in any hurry to finish up.
Triceps cable press downs.
One arm bicep curls (the machine was free).
Overhead triceps extensions
Straight bar cable curls
forearm barbell curls
Reverse cable curls with the straight bar
25 minutes on the treadmill
-Had a molar prepared for a porcelain crown right before going to the gym. Wasn't sure if I felt like working out. Fortunately, all went well.
After working out I had a Subway turkey, provolone, bacon and avocado wrap with lettuce, tomato, red onion and ranch sauce. It was pretty good and it was loaded with turkey.
Subway? No Italian delis in that area of the country?
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Subway? No Italian delis in that area of the country?
There's a great Jewish deli in Portland called Kornblatt's which is unfortunately on the other side of town. We have Italian restaurants, but no deli's that I know of.
I believe early Italian immigrants settled in the east more so than the west. I don't remember any Italian deli's growing up in L.A. There were tons of Jewish delicatessens though and Jewish neighborhoods both in L.A. and in Portland. West Linn is home to Bugatti's Italian Ristorante where dinner run upwards of $100. The last time I ate there, half the mussles they served me were still closed. I sent the plate back.
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Switched days and worked back today instead of hams and calves.
The usual 3 sets of 10 increasing the resistance whenever it felt too light.
Front lat pull-downs
Bench rows using a machine that duplicates the movement
Low cable rows
Reverse grip lat pull-downs
Standing one arm cable rows
Overhead standing cable pull-downs
20 minutes cardio using the rowing machine
All in all a good workout. Had a vegan protein drink prior to working out and a Starbucks' protein lunch box following the workout (fruit, cheese and whole wheat crackers), with a grande chai tea latte.
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Those are very good workouts, Prime.
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On Thursday I worked Hams and calves.
Weight today a little down at 180.
3x10 with 30 second rest between sets with the exception of the reverse hack squats when I gave myself a 120 second rest between sets:
lying leg curls
Seated leg curls - increases in resistance continue to be slight.
Seated hip abduction and adductions - I've been able to add a fair amount of resistance to these, probably because I started off doing them with very little weight.
Reverse hack squats - Currently using 210 lbs.
Standing calf raises - at 90 lbs added weight
Leg press calf raises
seated calf raises - no increase in resistance
25 minutes upright stationary bike set at 6
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Today I worked delts, traps and abs.
3 X 10 reps with a 30 second rest between sets:
No marked increases in resistance today
Overhead presses
Seated lateral raises
Bent lateral raises - a little increase in resistance here
Shrugs
Skipped the upright rows. Didn't realize it until after doing cardio. Figured out that somehow when I started a new page, I left this exercise off which is why I haven't done them.
Nautilus ab machine, currently using 110 lbs resistance
Nautilus low back machine, using 110 lbs resistance
22 minutes on the treadmill walking at 3.7 mph with the incline set at 3.5
Weight 180 again
The gym was really empty when I arrived at 3:00 p.m. I figured it must be people's reaction to the coronavirus, however it picked up by the time I left. This is such a large gym that the machine aren't right on top of each other, which right now is terrific.
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Trained pecs
Was able to up the resistance at least 5 lbs. on everything but inclines. They have always been my weakest movement.
3x10 with 30 second rest between sets:
Seated bench press
Seated incline bench press (stuck to what I lifted last time).
Seated decline bench press (actually added resistance on these).
Dips (machine dips are becoming a favorite movement).
Machine pec flys
Pullover on Nautilus
Weight 182
22 minutes on the recumbent bike. Quads felt tight at the conclusion. While I was peddling my ass off, I watched this fellow do a set on one side of the gym and than walk slower than I thought possible to the drinking fountain on the other side of the room. He kept doing this over and over. He was very muscular in the chest and arms. Hard to tell about his legs because he wore baggy shorts which hung past his knees. Maybe there's something to be said for lazily walking around the gym between sets. It would drive me nuts. I like get where I'm going. No need to hit the drinking fountain because I have my water bottle with me.
Can't workout here at L A Fitness tomorrow, which is a bummer because I really like working quads on their equipment. All their locations are closed as of this evening at 8:00 p.m. until April 1 because of the coronavirus. Fortunately, 24 hour fitness is taking a different tactic. They are staying open but stepping up keeping equipment sanitized. so far Oregon City Nautilus also hasn't made a decision to close. This leaves me with some choices. I really don't want a vacation from the gym right now because I am really getting into my routine.
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I'm jealous you have access to a Nautilus pullover. One of my all time favorite exercises. I can get my hands on a Hammer strength pull over for only $275 but it's a big monstrosity. Renting a U haul taking it apart and reassembling it just seems like a real hassle.
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I'm jealous you have access to a Nautilus pullover. One of my all time favorite exercises. I can get my hands on a Hammer strength pull over for only $275 but it's a big monstrosity. Renting a U haul taking it apart and reassembling it just seems like a real hassle.
You must at least have room for it or you wouldn't consider it. I'm jealous. There is virtually no place at home that I can set up a gym except my slot in the garage. If all the gyms close, it's back to body weight or light dumbbell workouts. Bummer! If I evicted my kids and grand kids, I'd have plenty of space. But, I'm not about to do that.
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You must at least have room for it or you wouldn't consider it. I'm jealous. There is virtually no place at home that I can set up a gym except my slot in the garage. If all the gyms close, it's back to body weight or light dumbbell workouts. Bummer! If I evicted my kids and grand kids, I'd have plenty of space. But, I'm not about to do that.
I have an approximately 1500 square foot basement with high ceilings. I have plenty of room for it. You can have a really nice gym though on a postage stamp. Power blocks with their bench with the chin/ dip attachment. With that you can do so many things.
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Yesterday evening I snuck out and went to the Oregon City Nautilus Plus gym to workout. All in all, there was maybe 10 or 12 people there in what is a very large facility.
Worked quads and calves
3 X !0 increased the resistance on some exercises and not on others because of the change in equipment most of which is plate loaded.
Seated Nautilus leg extensions
Leg presses
Hack squats (actually lowered the resistance because I remembered that his hack squat machine makes my knees hurt, which impedes my going deep unless the weight is light).
Standing calf raise
Leg press calves
Seated calves
Recumbent bicycle 22 minutes, level 6 (Every other cardio station had a sign posted on it saying it was not to be used to maintain social distancing....pretty clever).
Working out here, which for a longtime was my only gym membership, brought back memories of lots of good workouts over the years and the good people I've met, some of whom are no longer alive.
Weight 185....scale probably needs calibration.
I think my son-in-law figured out where I'd gone. I'm going to take tonight off. We'll see about the future. Right now seniors are advised to stay home except if there's an emergency. Emergency! Emergency! I must go to the gym! Don't think anyone is going to buy this. :)
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There's a great Jewish deli in Portland called Kornblatt's which is unfortunately on the other side of town. We have Italian restaurants, but no deli's that I know of.
I believe early Italian immigrants settled in the east more so than the west. I don't remember any Italian deli's growing up in L.A. There were tons of Jewish delicatessens though and Jewish neighborhoods both in L.A. and in Portland. West Linn is home to Bugatti's Italian Ristorante where dinner run upwards of $100. The last time I ate there, half the mussles they served me were still closed. I sent the plate back.
Italian restaurants are a fraud if they aren't run by Italians.
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Worked triceps, biceps and forearms
3 X 10
184 lbs....scale is accurate because it matched my weight on the doctor's office scale just an hour before.
I was all over the place with the resistance since I haven't used some of this equipment for a long time. Sometimes, I increased the weight with each set. Other times, my original weight selection was right on.
One arm bicep curls (on the Nautilus)
triceps cable press down
EZ curl cable biceps
Overhead triceps extensions (Nautilus)
forearm curls (on Nautilus)
Reverse EZ bar cable curls
25 minutes on the treadmill
I had a doctor's appointment today for a tetanus/diphtheria shot and a blood draw to check my hematocrit level. Since I already escaped the house, I snuck over to the gym for my workout. My son-in-law is just going to have to get used to the fact that I am disobedient and stubborn and I'll damn well go to the gym if I want. LOL! I had a super spectacular workout session. I've worked out on some of the equipment at this for over 30 years. It's fun getting reacquainted with it.
Singing: It's a beautiful day in the neighborhood.
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Worked triceps, biceps and forearms
3 X 10
184 lbs....scale is accurate because it matched my weight on the doctor's office scale just an hour before.
I was all over the place with the resistance since I haven't used some of this equipment for a long time. Sometimes, I increased the weight with each set. Other times, my original weight selection was right on.
One arm bicep curls (on the Nautilus)
triceps cable press down
EZ curl cable biceps
Overhead triceps extensions (Nautilus)
forearm curls (on Nautilus)
Reverse EZ bar cable curls
25 minutes on the treadmill
I had a doctor's appointment today for a tetanus/diphtheria shot and a blood draw to check my hematocrit level. Since I already escaped the house, I snuck over to the gym for my workout. My son-in-law is just going to have to get used to the fact that I am disobedient and stubborn and I'll damn well go to the gym if I want. LOL! I had a super spectacular workout session. I've worked out on some of the equipment at this for over 30 years. It's fun getting reacquainted with it.
Singing: It's a beautiful day in the neighborhood.
Keep it up. Sounds like a great workout. How was your hematocrit? The cardio increases red cell count. With your split are you working out body parts once a week or twice?
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Keep it up. Sounds like a great workout. How was your hematocrit? The cardio increases red cell count. With your split are you working out body parts once a week or twice?
I don't have the test results yet, I don't think. I'll check later to see if they are posted online. My hematocrit is too high according to my urologist. I hope it hasn't gone up because I'm doing cardio at the end of every workout. The split works each body part once a week. No doubt, there's some overlap because secondary muscles are involved in the movement, i.e. arms and back, hams and quads and pecs and delts. I try to space quads and hams a couple of days apart to insure better recovery. About the only stand alone exercises are abs and obliques. Calves get worked twice each week. I should measure them because the pants I wearing today feel tight in the lower leg, specially around the calves.
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I don't have the test results yet, I don't think. I'll check later to see if they are posted online. My hematocrit is too high according to my urologist. I hope it hasn't gone up because I'm doing cardio at the end of every workout. The split works each body part once a week. No doubt, there's some overlap because secondary muscles are involved in the movement, i.e. arms and back, hams and quads and pecs and delts. I try to space quads and hams a couple of days apart to insure better recovery. About the only stand alone exercises are abs and obliques. Calves get worked twice each week. I should measure them because the pants I wearing today feel tight in the lower leg, specially around the calves.
I have zero calves but they work. ;D Yes, with any routine there is overlap. I generally train each body part directly once a week. With the few times I trained body parts twice to three times a week I made great gains. An example of this is in the past I always started back with chins. With my splits that had me doing chins once a week I never progressed with the reps in chins. When I trained back three times a week my chins went up quickly. There might be something to increasing frequency. In the end it's picking stuff up. In the relevance of life it's not important but for iron heads like us it is. We want to look good in the coffin. ;D
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I have zero calves but they work. ;D Yes, with any routine there is overlap. I generally train each body part directly once a week. With the few times I trained body parts twice to three times a week I made great gains. An example of this is in the past I always started back with chins. With my splits that had me doing chins once a week I never progressed with the reps in chins. When I trained back three times a week my chins went up quickly. There might be something to increasing frequency. In the end it's picking stuff up. In the relevance of life it's not important but for iron heads like us it is. We want to look good in the coffin. ;D
My theory (which is decidedly not expert) is that the older we are, the longer it takes our bodies to recover. When I first started training and for many years afterwards, I trained everything at once and did it three times a week. That was what most folks were doing as well. Later I tried a 4 day split. I'd train each muscle group twice a week. Basically doing upper body one day and lower body the next. Overtime, I've probably tried just about every combination anyone might think of.
Currently, I'm doing three sets and ten for each exercise. This is pretty much how I first began training except that I trained everything every time I trained. So, I've sort of come full cycle. I'll continue this routine until it bores me or I'm not seeing any results or improvements and then I'll try something else.
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Do a different type one each time for variety if you like. Main thing is to get moving. Variety is good.
Basically you want some form of squat, press, calf raise, ab exercise, and if you have dumbbells or bands do a pulling exercise or a curl of some sort.
Squat, calves, press, pull, abs.
Example:
Thighs: Squat, lunge, wall sit, etc.
Calves: single leg, two leg, etc
Press: pushup variation
Pull: band row, db row, band pull, db curl, band curl, bunji cord, etc.
Abs: knee-up, crunch, leg raise, plank, etc.
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Your suggestions are all great. Thanks to you I spent about 30 minutes exercising last night. I feel pretty good today.
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Did a bunch of stuff for lower body last night. Woke up around 4:30 a.m. with a bitch of a back ache. Got up, took some Aleve and went back to bed. Every time I would change positions, the pain in my lower back woke me up. I was convinced I'd done something seriously wrong to my back. After being up and about for a half hour this morning, it was fine. Probably just a kink or something.
Gonna work upper body tonight along with doing core exercises.
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Did a bunch of stuff for lower body last night. Woke up around 4:30 a.m. with a bitch of a back ache. Got up, took some Aleve and went back to bed. Every time I would change positions, the pain in my lower back woke me up. I was convinced I'd done something seriously wrong to my back. After being up and about for a half hour this morning, it was fine. Probably just a kink or something.
Gonna work upper body tonight along with doing core exercises.
Hope your back gets better. Back pain is a bitch. If it's a nerve that is being pinched by stenoisis I know it's a pain like no other. My wife was crippled with neck pain that traveled down her arm. Her arm is permanently weak. The operation which she is trying to avoid goes through the front of her neck moving the trachea and esophagus to access the spine. He wants to remove the disks involved and replace with plastic spacers. She wants to delay it as much as she can. There are heavy risks involved.
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Hope your back gets better. Back pain is a bitch. If it's a nerve that is being pinched by stenoisis I know it's a pain like no other. My wife was crippled with neck pain that traveled down her arm. Her arm is permanently weak. The operation which she is trying to avoid goes through the front of her neck moving the trachea and esophagus to access the spine. He wants to remove the disks involved and replace with plastic spacers. She wants to delay it as much as she can. There are heavy risks involved.
My back is much better, thanks. Mine is in my lower back and it sometimes affects my hips and legs. It is degenerative disk disease, which is basically disk compression. There's probably a surgical procedure for it, but I'm not to that point. The trick I learned from my doctor is to do something to relieve the tension in the muscles and tendons caused by the nerve pain. Taking a brisk 30 minute walk usually works. Doing core exercises (mostly isometric) also helps. Those I am supposed to do several times a week to prevent it flaring up in the first place.
Worked out with light dumbbells last night, working biceps, triceps, delts, pecs, traps and back. 3X10. It was a good half hour routine. Still thinking about getting resistance bands for variety.
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I did a comprehensive body-weight leg routine last night, 3 to 4 sets of 10 to 15 reps; squats using various stances, calf raises, lunges, leg extensions, standing knee ups and bent over side leg raises with knees bent (like a dog lifting its leg to pee). The lack of resistance isn't going to add muscle, but it will keep me limber and help me retain what I have. My quads actually pumped up 1 1/2" at the conclusion of the routine.
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My goodness, I am really starting to lose it. I actually had to look at this log to figure out what I would work on tonight. Glad I did too because I thought it was legs and I was wrong. I'll get back to you tomorrow after I workout and then get some shuteye.
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So on Monday night, I worked out my upper body and core. Push-up from floor 4 X 15 @ body weight 180 lbs., push-up from counter 3 X 15, Flexbar 2 X 10. Four basic core exercises 2 X 30 second hold. Back flat on floor, abs tensed.
Last night I worked my legs. Squats 4 X 15, leg extensions 4 X 15, standing knee ups 2 X 10, seated calf raises 4 X 15 and lunges 2 X 12, wide-stance toe out squats 3 X 10 everything done with no added resistance to body weight.
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Keep it up. In your honor I'm doing jack today. No cardio or lifting. Going to order from my favorite Italian restaurant run by a great Italian family. Going to have a nice Valpolicella wine with seafood marechiara over linguine. It will have calms, scallops, calamari, mussles and shrimp over the most amazing red sauce full of garlic, spices and true extra virgin olive oil. Going to play some Sinatra, Dean Martin, Prima, and Etta James. Maybe throw in a little Grover Washington Jr. or David Sanborn.
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Keep it up. In your honor I'm doing jack today. No cardio or lifting. Going to order from my favorite Italian restaurant run by a great Italian family. Going to have a nice Valpolicella wine with seafood marechiara over linguine. It will have calms, scallops, calamari, mussles and shrimp over the most amazing red sauce full of garlic, spices and true extra virgin olive oil. Going to play some Sinatra, Dean Martin, Prima, and Etta James. Maybe throw in a little Grover Washington Jr. or David Sanborn.
Now you are just being mean. I'm drooling all over myself thinking about what you had for dinner. I am crazy for fish, especially shell fish. Tonight, I'm having sweet Italian sausage and spaghetti with vodka sauce from the jar....sad excuse for Italian food, but a guy has to do what he can and I better get to it pretty quick since it is almost 9:00 pm here. My dinner will be eaten in front of the television if I can find something worth watching.
It is so great that you've taken my advice and granted yourself a day off. Really man, you are so incredibly dedicated to staying in shape that it actually surprises me you'd pay attention to what I've suggested. Tomorrow, you can and will want to go at it twice as hard because you honored me by doing a day of jack shit in the gym.
Tonight could be a night off for me. However, I am thinking about working delts, back and traps. Staying fit has become a novel coronavirus challenge I'm embracing. This fucking bug is not going to ruin my life. Here! Here!
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Now you are just being mean. I'm drooling all over myself thinking about what you had for dinner. I am crazy for fish, especially shell fish. Tonight, I'm having sweet Italian sausage and spaghetti with vodka sauce from the jar....sad excuse for Italian food, but a guy has to do what he can and I better get to it pretty quick since it is almost 9:00 pm here. My dinner will be eaten in front of the television if I can find something worth watching.
It is so great that you've taken my advice and granted yourself a day off. Really man, you are so incredibly dedicated to staying in shape that it actually surprises me you'd pay attention to what I've suggested. Tomorrow, you can and will want to go at it twice as hard because you honored me by doing a day of jack shit in the gym.
Tonight could be a night off for me. However, I am thinking about working delts, back and traps. Staying fit has become a novel coronavirus challenge I'm embracing. This fucking bug is not going to ruin my life. Here! Here!
Sauce from a jar is a sin. My Italian wife would be mad at you. I have so many left overs yesterday.
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Sauce from a jar is a sin. My Italian wife would be mad at you. I have so many left overs yesterday.
It's a given that I am a sinner. I used to make sauce from scratch. Now that I am cooking for one, it seems like to big of a hassle. When using sauce from a jar, I can have dinner ready in 8 - 10 minutes which is how long it takes to cook pasta.
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Following my own advice, I worked delts and traps. Front, side and bent over raises 3 X 10 ea; shrugs 3 X 15; alternate overhead presses 3 X 10. In addition I did some core exercises.
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Looks like I spaced on a couple of days. I worked out on the 16th, 17th and 19th but forgot to enter my workouts in the log. Oh well. Tonight I worked my chest and associated muscles, i.e. delts and triceps. I did 4 X 10-15 push up for a total of 50 reps. Then I used the flex bar for 3 X 6 which isn't very many reps but I think I pre-exhausted the muscles doing the push-ups. Lastly, I did 3 X 15 pushing off from the bathroom counter. Doesn't seem like much but my chest feels pumped.
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You're doing well, Prime!
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You're doing well, Prime!
IroNat, your encouragement is always welcome.
Tuesday night I worked legs. Lunges 4 X 15 with no added weight (balance is an issue for me on these); squats 4 X 15 slowly, concentrating on form; alternating seated calves and leg extensions 5 X 15; extra wide stance squats w/ toes out 3 X 10 and some core exercises.
Last night I worked delts. Seated alternating overhead presses 3 X 10; standing side raises to parallel position 3 X 10, standing front raises 3 X 10; bent back raises 3 X 10 and core exercises.
This morning I did crunches with bent legs on a chair 3 X 25; leg raises 3 X 15; alternating side bends 3 X 15; standing crunches 3 X 10 and back flexes (arching back) 3 X 10. I don't know if this last one is a legitimate exercise but by keeping my spine taught, I could feel that it was working this normally flabby area (no matter how thin I get).
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Skipped last night's routine. Wasn't in the mood. It's not like when all you have to do is get your butt to the gym if you're wavering on a workout and once there you get to it. At home there is always an hour from now until you finally run out of time unless you plan of staying up half the night.
Plan on working out upper body tonight. I'll post about the routine after I get it done.
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I find I can work out hard at home but I procrastinate beginning. A start time of 10AM becomes a 1PM start. Going to a commercial gym does get the fires burning though. I can have good workouts in any gym but there is something to be said for a hard core gym full of dedicated trainers. It really does feel like the energy just feeds off each other when guys are going balls to the wall with their training. I get my adrenaline going when I see a guy doing 400lbs on the bench in one area, a guy in another corner doing true Olympic snatches; seeing a girl doing reps with 300lbs in the dead; a guy on the heavy bag hitting with bad intent and hearing someone doing sprints on the treadmill gets my adrenaline up.
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Yup, all of those things help get a person moving once they're at the gym. My usual workout time at home is right before I go to bed. That way, I don't have to undress twice.
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Haven't posted in 4 days, but I have been exercising. My back was starting acting up, so I have limited my workouts to core exercises and crunches. This is working and my spine is feeling better. I think I will give it a few more days before I gradually resume the more comprehensive routine I was doing before. But I cannot wait to go back to the gym.
Governor Brown suggested lifting the COVID-19 restrictions gradually. Hopefully, gyms are early in the list of business allowed to open. Social distancing and great attention to keeping the equipment disinfected are enough to make me feel comfortable using the gym.
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Planned on just doing core exercises this week, but I had such a strong urge to work legs last night that I did 4 X 25 extra wide stance squats plus 4 X 25 leg extensions and 4 X 25 seated calf raises. Just basic stuff. No finessing.
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What do you think about growing consensus that leg extension are not good for the knee? I never had a problem with them.
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I never had a problem with them until I had a knee injury and then arthroscopy.
I was doing them in 2018 and my knee got really irritated and had to get a cortisone shot to calm it down.
Since that I've avoided them,
If your knees are good then they can be fine but if not they may cause problems. But they might not.
I'm tempted at times to do them but the risk doesn't seem to be worth it at this point.
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What do you think about growing consensus that leg extension are not good for the knee? I never had a problem with them.
I think as long as doing them isn't bothering my knees, they are fine. This isn't an exercise where I load on the weights. Several years ago, I had arthroscopic surgery on my right knee. When I was ready to try extensions again, I did them one leg at a time to avoid having the left leg doing all the work. Once I'd regained the strength in my right leg, I went back to doing them with both legs at once. At home I do them without added weight since I don't have any equipment that allows for that.
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Last night I did 5 X 15 push ups and 3 X 15 pushing out from the bathroom sink counter with my hands as wide apart as I could get them. I really felt the stretch.
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Excellent, Prime.
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Took yesterday off. Did core workout and abs this morning.
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Took yesterday off. Did core workout and abs this morning.
No! You can never take a day off!
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May 5th: 5 X 25 squats, 5 X 25 seated calf raises.
May 6th: 4 X 15 push ups, 4 X 10 overhead presses, core exercises
May 7th: 4 X 10 curls, 4 X 10 bench supported triceps extension, 2 X 25 crunches each side and center
May 8th: 3 X 15 lunges each leg, 3 X 10 wide half squats, 4 X 12 lying leg raises
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Great, keep moving!
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Great, keep moving!
I like your advice. When I woke up this morning it took me awhile to get moving at a normal pace because my back was sore from the lying leg raises and lunges. Once I got going though, I forgot all about my aching back. Now I feel great!
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Finally got off my skinny ass and worked out twice yesterday. In the morning I did a half hour of core exercises and in the evening I worked legs and glutes.
Squats 5 X 25
leg extensions 5 X 25
Seated calf raises 5 X 25
Standing knee ups 4 X 20 ea leg
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Finally got off my skinny ass and worked out twice yesterday. In the morning I did a half hour of core exercises and in the evening I worked legs and glutes.
Squats 5 X 25
leg extensions 5 X 25
Seated calf raises 5 X 25
Standing knee ups 4 X 20 ea leg
Well done - Good going .
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I've been reading everything I can lately about high reps from Johnny Fuller to Kai Green. Here you are putting it into practice. A friend of mind that was a boxer who is into fitness now that he is 65. He said life is a marathon and not a sprint. True words from a smart guy.
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I've been reading everything I can lately about high reps from Johnny Fuller to Kai Green. Here you are putting it into practice. A friend of mind that was a boxer who is into fitness now that he is 65. He said life is a marathon and not a sprint. True words from a smart guy.
My theory is this, If I can't push it with added resistance, I can always stretch my limits with sets and reps. Not too long ago, I was doing 3 X 100 of squats at body-weight. Try it. I think you'll be surprised at the amazing pump you get.
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My theory is this, If I can't push it with added resistance, I can always stretch my limits with sets and reps. Not too long ago, I was doing 3 X 100 of squats at body-weight. Try it. I think you'll be surprised at the amazing pump you get.
Wilf Sylvester won the Mr. Universe doing body weight free hand squats. After them he did leg extensions and leg curls.
I usually do a set of bodyweight squats after doing the usual leg presses, weight squats, stiff leg dead, leg extension and leg curls. It's brutal and it really pumps the thighs. I do them really deep and full. I also don't flop into to it but do a controlled negative.
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Wilf Sylvester won the Mr. Universe doing body weight free hand squats. After them he leg extensions and leg curls.
I usually do a set of bodyweight squats after doing the usual leg presses, weight squats, stiff leg dead, leg extension and leg curls. It's brutal and it really pumps the thighs. I do them really deep and full. I also don't flop into to it but do a controlled negative.
That is exactly what I like most about body-weight squats, I can go deeper than I can doing any other squat movement with added weight. Doing them at the end of a rigorous leg routine like what you describe would really pump them up.
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Last night I worked delts and traps using lightweight dumbbells.
Rolling shrugs 4 X 15, side lateral raises 4 X 15, front lateral raises 4 X 15, bent over rear delt raises 4 X 15, alternating overhead presses 4 X 10.
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Last night I worked delts and traps using lightweight dumbbells.
Rolling shrugs 4 X 15, side lateral raises 4 X 15, front lateral raises 4 X 15, bent over rear delt raises 4 X 15, alternating overhead presses 4 X 10.
When you are using high reps like 15 reps do you do a warm up or is the first set light enough not to need one?
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When you are using high reps like 15 reps do you do a warm up or is the first set light enough not to need one?
I have two pair of dumbbells at home. One pair weighs 10 lbs each and the other 25 lbs each. What's the point in warming up, I'm barely using any weight. If I were doing this at the gym 15 reps would be the warm up set or sets and the weight load would depend on the exercise.
Sundays are pretty much always a no workout day. Don't know why because it's not like I'm taking a day of rest for religious reasons. But, the truth is, I also frequently eat fish on Fridays. You could say it's because I married a Catholic, but she never ate fish on Friday because she was a rebel. It has never occurred to me to give something up for Lent.
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I have two pair of dumbbells at home. One pair weighs 10 lbs each and the other 25 lbs each. What's the point in warming up, I'm barely using any weight. If I were doing this at the gym 15 reps would be the warm up set or sets and the weight load would depend on the exercise.
Sundays are pretty much always a no workout day. Don't know why because it's not like I'm taking a day of rest for religious reasons. But, the truth is, I also frequently eat fish on Fridays. You could say it's because I married a Catholic, but she never ate fish on Friday because she was a rebel. It has never occurred to me to give something up for Lent.
We haven't practiced Catholicism in years. But, we still do fish on Fridays throughout Lent. It is basically a family tradition and maybe it makes me feel close to my parents still (both of whom are deceased).
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I have two pair of dumbbells at home. One pair weighs 10 lbs each and the other 25 lbs each. What's the point in warming up, I'm barely using any weight. If I were doing this at the gym 15 reps would be the warm up set or sets and the weight load would depend on the exercise.
Sundays are pretty much always a no workout day. Don't know why because it's not like I'm taking a day of rest for religious reasons. But, the truth is, I also frequently eat fish on Fridays. You could say it's because I married a Catholic, but she never ate fish on Friday because she was a rebel. It has never occurred to me to give something up for Lent.
Catholics don't have to eat fish on Fridays in Lent. They just can't eat animal meat.
https://www.catholic.org/lent/abfast.php
Obey your Sky Wizard or else!
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Catholics don't have to eat fish on Fridays in Lent. They just can't eat animal meat.
https://www.catholic.org/lent/abfast.php
Obey your Sky Wizard or else!
Perhaps you forgot that I am 75 years old. Eating fish on Friday's was a common tradition in the 60's when I met and married my wife. Fish being cold blooded was not considered meat.
During Lent, many Christians commit to fasting, as well as giving up certain luxuries in order to replicate the account of the sacrifice of Jesus Christ's journey into the desert for 40 days; this is known as one's Lenten sacrifice.
Also, there's a difference between tradition and doctrine. Tradition is generally voluntary while doctrine is a directive.
Lot's of folks traditionally ate fish on Fridays, not just Catholics.
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Here it is a week since the gym opened up and I've still not gone. :-[
Today is the anniversary of my wife's passing. My daughter, son-in-law and I went out to breakfast at her favorite restaurant. My daughter ordered the same meal my her mom always did. We had a good time just as Margie would have wanted us to.
Yesterday, I did real old fashioned sit-ups instead of crunches. Tucking my feet under a chair in the corner of the bedroom for stabilization, I completed for sets of ten full range sit-ups. This morning my back was a little sore and I thought uh, oh I probably messed it up. Within about an hour it was fine. -Might wait a day before trying them again.
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Nice way to honor your wife.
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Nice, Prime.
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Regarding no weight free hand squats I found another who did them a few days ago doing some reading. The great Serge Nubret did them after his thigh routine. Now I found two champ bodybuilders who did them, Nubret and Wilf Sylvester.
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Last night I did;
4 X 10 sit-ups
4 X 10 straight legged toe touches
4 X 10 squats
5 X 15 seated calf raises
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For some reason, I've been inspired to only work legs and abs lately. It is kind of weird because I want my waistline to shrink while I desperately need bigger wheels. This morning, my quads measured 23" cold. That's the biggest they've been in years. My dream used to have 27" quads. I think this is because a long time ago I was reading an article where the bodybuilder pictured had 27" quads and they look great but still proportionate to the rest of their physique. I wear 32" jeans which often have a 25" thigh measurement and a 39" hip measurement which is exactly what mine are.
Last night I did 4 X 20 leg extensions and 5 X 25 calf raises while sitting on the edge of the bed. This is not much of a routine. But, it is better than doing nothing.
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Today was the day I finally made it to the gym.....Yahoo!
With the exception of hack squats, I stuck to exercising on Nautilus equipment. Everything was 1 set of 12 with modest resistance. I loaded no plates onto the hack squat equipment. So any added resistance to body weight was the weight of the machine.
Here's what I did in about :45 minutes
Seated leg curls, leg extensions, lying leg curls, hack squats, bench press, pec flys, pullover, compound rowing, lat pulldown, low back, shoulder press, lateral raise, seated dips, biceps curl, triceps extension, rotary torso, crunches.
Since the resistance was modest on all exercises I shouldn't be sore, but if I am it will be my entire body.
Some gym observations were that all staff people were wearing masks. Several staff people were wiping down equipment. There were between 20 and 30 people working out and I was literally the only one wearing a mask. Some members were wiping down equipment before and after they used it. All the equipment had signage which asked that folks leave at least one workout station unused between those being used. I was at the gym between 1:00 p.m. and 2:00 p.m. and about half the folks exercising were seniors.
Gonna cool it tomorrow and plan to go back on Wednesday.
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Good for you! Learn from the forum's resident maroon not to overdo it. Or not! Either way, it's good to exercise and I am happy for you that oyou got in the gym.
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I'll admit, I have a flat butt. It's genetic. Anyway, it this shouldn't be the case since I've been doing squats and lunges like forever, plus other leg exercises that don't involve the glutes so directly. Anyway, I watched a Youtube video specific to building a good muscular butt while stuck at home.
One of the demonstrated exercises looks like nothing special, but damn, it really made my glutes sore. You brace your back on a chair with legs slightly bent so you're in a modified sitting position. Put the bottom of your feet facing each other and touching, so the sides of your feet rest on the floor and then slowly thrust you middle until you back is arched, contract your glutes and return to the seated position but keep your ass slightly off the floor so it remains flexed. Do somewhere between 10 and 12 reps and about 3 sets.
I did these Tuesday night and last night, plus lunges and crouched side stepping with a band around my legs just below the knees. I also did very wide stance, toes pointing out squats using a short range of movement near the bottom of the squat so that you never quite straighten out your legs.
Did not make it to the gym yesterday or today because the arborist was here thinning and pruning several large trees. I plan to resume the gym workout tomorrow.
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I may revive this thread soon. Just found out the 24 Hour Fitness a couple of miles from my house is open. They close at midnight, so they obviously aren't back to a full opening. This gives me two gyms to choose from, each of which is about 5 minutes away. My favorite gym,a L.A. Fitness in Portland is about 12 miles away. I need to check to see if they too are open now. It is getting to the point where I'll have no excuses.
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Still waiting to make another fresh start at the gym. Although they are open, I am not convinced it is the best idea for someone like me who is in a high risk group for age and respiratory concerns for COVID-19 to expose myself to a bunch of hard breathing, droplet spitting gym rats.
Saw my ophthalmologist today who gave me some information about glaucoma prevention. Did you know that the bench press increases the pressure in the eye which can cause or advance glaucoma? On the other hand, exercise such as cardio is beneficial for eye health?
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You were doing well training at home, Prime.
Consistency is key.
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I was training consistently at home. I don't know why I haven't stayed with it. I guess I had in mind that once the gym opened up I'd go back. That hasn't happened mainly because I'm not convinced it is a smart move for me and COVID-19 exposure. It is the best choice for me in terms of training because I tend to stay with it better when I go to the gym. This is probably because I get bored more quickly when training at home.
I did have an excuse earlier this week because I think I might have had a bladder infection. I've been treating it with the usual home remedies which is mainly to drink gallons of water and at least one glass of whole cranberry juice each day. I was going to call the doctor today if it didn't seem better...whew. I've also been sleeping a lot so I may have been fighting something off. Unfortunately right now any ill feelings are frightening in that they may mean COVID-19. I hate this kind of worrying!
Anyway, I need to get back with the training soon. I feel so much better when I am exercising on a regular basis. Since my goal at this stage of the game is simply to stay fit, it isn't hard for me to attain. Growing 18" biceps and 26" quads would be nice but isn't my focus these days.
You, the Scott, Oldtimer and NJflex are still my inspiration and I read your training posts daily.
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Still waiting to make another fresh start at the gym. Although they are open, I am not convinced it is the best idea for someone like me who is in a high risk group for age and respiratory concerns for COVID-19 to expose myself to a bunch of hard breathing, droplet spitting gym rats.
Saw my ophthalmologist today who gave me some information about glaucoma prevention. Did you know that the bench press increases the pressure in the eye which can cause or advance glaucoma? On the other hand, exercise such as cardio is beneficial for eye health?
Lifting weights does spike blood pressure. Guys that have blood pressure issues I would think could be causing problems lifting heavy weights. High reps and cardio are much healthier for those with pressure problems.
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Lifting weights does spike blood pressure. Guy that have blood pressure issues I would think could be causing problems lifting heavy weights. High reps and cardio are much healthier for those with pressure problems.
Hmm, I hadn't heard this about lifting and high blood pressure. Do you think it has something to do with the intensity of the workout? I'm pretty laid back, even when I'm going for my max weight while doing at least 4 reps. Like I mention before, it is rare that I break out in a sweat. When I am consistent with cardio and do at least 20 minutes on the treadmill or stationary bike several times a week, I think my blood pressure goes down a little.
I do take Metoprolol which is a beta blocker prescribed for hypertension (high blood pressure). Presently, my blood pressure is very good averaging under 120/79. Occasionally, I get a higher reading which puts it in the elevated or hypertension zone respectively. Looking over the last couple of months the highest reading was 136/82. I use a wrist cuff to check it every day.
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Hmm, I hadn't heard this about lifting and high blood pressure. Do you think it has something to do with the intensity of the workout? I'm pretty laid back, even when I'm going for my max weight while doing at least 4 reps. Like I mention before, it is rare that I break out in a sweat. When I am consistent with cardio and do at least 20 minutes on the treadmill or stationary bike several times a week, I think my blood pressure goes down a little.
I do take Metoprolol which is a beta blocker prescribed for hypertension (high blood pressure). Presently, my blood pressure is very good averaging under 120/79. Occasionally, I get a higher reading which puts it in the elevated or hypertension zone respectively. Looking over the last couple of months the highest reading was 136/82. I use a wrist cuff to check it every day.
My blood pressure is usually around 110 over 60. When you hold your breath trying to get that last rep of deadlifts with a lot of weight I would imagine an average person's blood pressure spiking sky high. Now take a person with high blood pressure doing the same.
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My blood pressure is usually around 110 over 60. When you hold your breath trying to get that last rep of deadlifts with a lot of weight I would imagine an average person's blood pressure spiking sky high. Now take a person with high blood pressure doing the same.
Yes well, this explains why I will never push myself to the point of holding my breath for a record lift.
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Yes, the Valsalva maneuver (holding breath to stabilize core) raises blood pressure.
You can do most exercises without it.
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Yes, the Valsalva maneuver (holding breath to stabilize core) raises blood pressure.
You can do most exercises without it.
temporally raising blood pressure isn't a problem for me. Even folks who have hypertension can exercise in ways which will raise one's blood pressure.
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I am presently on a self-inflicted holiday from the gym. Sunday evening, I was weeding the rock garden. I lost my footing near the top and tumbled down the boulders, rolling sideways. I ended up on the sidewalk, which is just beyond the river rock in the foreground and about 8' down from the top. I hit hard enough that my glasses ended up in the street and my right hearing aid on the sidewalk. I have cuts, scrapes and some painful bruising. But, noting got broken.
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If the fall wasn't enough to suspend working out, I added insult to injury yesterday. Ever hear of cool sculpting? It is a process whereby a machine freezes your fat, killing it. Somehow the skin is spared.
On each side of my lower back I have some stubborn fat deposits which never go away, regardless of my weight. Cool sculpting is supposed to remove about 25% of any excess fat. Whether this is a success or not won't be evident for about 3 months, which is how long it takes to completely heal and the body to rid itself of dead fat cells.
Right now, the treated areas are numb and a bit swollen. This is normal according to the clinician. Fortunately, there is no pain. If I hadn't fallen on Sunday, it would be fine to exercise.
This is not my back, but it is an example to the area I had done and the hopefully potential results. She did take 8 before photos yesterday. I imagine the after shots will be in about 3 months when it's fully healed. I should get copies then.
(https://www.whittiermedspa.com/wp-content/uploads/2019/12/mens-coolsculpting-before-after-whittier-med-spa.jpg)
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Hope you're okay from the fall and heal quickly. Prayers.
I only had one plastic surgery procedure. I rented one of those bike cars by the shore for my family to ride by the bay. I let my 7 year old at the time steer for a little while. I turned my head and she ran the car into a telephone pole. Surprisingly I was the only one ejected and my forehead hit the telephone pole. My forehead was split open and blood was everywhere. No one else was hurt. At the emergency room the the doctor said he's not going to suture it because I would sue him. WTF? He called in a plastic surgeon who did the job. Amazingly I now can barely see it. I have to stare at it for a long time to see any mark and it's faint. The guy was a magician.
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I am presently on a self-inflicted holiday from the gym. Sunday evening, I was weeding the rock garden. I lost my footing near the top and tumbled down the boulders, rolling sideways. I ended up on the sidewalk, which is just beyond the river rock in the foreground and about 8' down from the top. I hit hard enough that my glasses ended up in the street and my right hearing aid on the sidewalk. I have cuts, scrapes and some painful bruising. But, noting got broken.
I am glad to read you are okay, sir. You are doubtless far more careful than me but falling can happen to any of us.
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Hope you're okay from the fall and heal quickly. Prayers.
I only had one plastic surgery procedure. I rented one of those bike cars by the shore for my family to ride by the bay. I let my 7 year old at the time steer for a little while. I turned my head and she ran the car into a telephone pole. Surprisingly I was the only one ejected and my forehead hit the telephone pole. My forehead was split open and blood was everywhere. No one else was hurt. At the emergency room the the doctor said he's not going to suture it because I would sue him. WTF? He called in a plastic surgeon who did the job. Amazingly I now can barely see it. I have to stare at it for a long time to see any mark and it's faint. The guy was a magician.
Wow! What a lucky thing that no one else was hurt. And, you were spared looking like Frankenstein. ;D Hope your daughter became a better driver.
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I am glad to read you are okay, sir. You are doubtless far more careful than me but falling can happen to any of us.
Well, a 75 year old old fart like me should know better than to climb around on those rocks. I no longer get up on my roof or even go up a ladder to clean the gutters. Many years back, I had Leaf Guard gutters installed. Not only do they stay pretty free of any debris, when they do get dirty, the company cleans them for me at no charge for as long as I own the house. About the tallest ladder I'll climb these days is 8' which means I am only 6' off the ground. This spring my son-in-law climbed up the Japanese Maple to trim out a few excess branches. I directed him from the ground.
You probably know this better than I do, but two days out I am now feeling some aches and pains from the fall. It is pretty clear, I bruised some areas pretty deeply. I think at first ones body is a bit in shock so you don't feel the pain as bad.
It was probably not the smartest thing to keep my appointment with the dermatologist for the cool sculpting procedure yesterday. I paid 1/3 down to schedule the appointment, which is what they ask to insure the client shows up since the process takes about 4 hours and that would be a big loss for them. I didn't want to risk having to pay another scheduling fee. $500 is too much to blow on a missed appointment.
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If the fall wasn't enough to suspend working out, I added insult to injury yesterday. Ever hear of cool sculpting? It is a process whereby a machine freezes your fat, killing it. Somehow the skin is spared.
On each side of my lower back I have some stubborn fat deposits which never go away, regardless of my weight. Cool sculpting is supposed to remove about 25% of any excess fat. Whether this is a success or not won't be evident for about 3 months, which is how long it takes to completely heal and the body to rid itself of dead fat cells.
Right now, the treated areas are numb and a bit swollen. This is normal according to the clinician. Fortunately, there is no pain. If I hadn't fallen on Sunday, it would be fine to exercise.
This is not my back, but it is an example to the area I had done and the hopefully potential results. She did take 8 before photos yesterday. I imagine the after shots will be in about 3 months when it's fully healed. I should get copies then.
(https://www.whittiermedspa.com/wp-content/uploads/2019/12/mens-coolsculpting-before-after-whittier-med-spa.jpg)
I wonder if cool sculpting would work on my head. ;D It's probably more in $$ than I am worth, LOL!
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I wonder if cool sculpting would work on my head. ;D It's probably more in $$ than I am worth, LOL!
Very funny and also rather self deprecating....but then, you tend to undersell yourself.
This may look like a serious answer to a not so serious question. I'm not being serious as much as explorative. So, play along. ;)
Do you have "pinchable" fat on your head? I don't think it works if someone calls you a fat head. How much do you think you are worth and how did you calculate this? Frankly, I wouldn't advise doing this on your head since the process actually freezes fat cells, there is a good possibility it would cause a brain freeze of the worse kind, unlike any that was caused by eating ice cream or a Popsicle too fast.
This next part is the technical response....which is why it is a cut and paste. I wouldn't want to mislead you into thinking I am more intelligent than I actually am.
"CoolSculpting and other forms of cryolipolysis use freezing temperatures to break down fat cells. Cold does not damage other cells in the way it does fat cells, and so there should be no damage to the skin or underlying tissue."
Imagine this, my lower back is still numb from the process. I wouldn't suggest becoming a numbskull.
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Although I thought I should lay off exercising for awhile, I went ahead an did a little bit last night. I did knee ups balanced on the edge of the bed and I did torso twists. Rather than doing ! X 90 reps, I did 3 X 30 reps to be on the safe side. Exercising felt fine. This morning and today, I wasn't at all sore, but then my lower back is still numb to the touch. I never have been one to give in to aches and pains, so I thought why do that now. Movement keeps everything functioning as it should.
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Did several core exercises the other night. Doing them seemed find. I was sore for two days following. -Supposed to give my back a rest for 2 weeks or until the effects of the Coolscupting subside. That would be next Monday. Really thinking about how much I want to go to the gym for my workouts because doing it at home hasn't been a great success. Presently, the gyms are still open, but with COVID-19 on the rise, I don't know if they'll be shutdown again or not.
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Haven't gone to the gym, but I am still considering it. Been working out at home with the few free weights I have and of course body weight only exercise. Added in some half hour walks around the neighborhood. The hills still get me breathing deeper which is good. Maintaining 175 lbs. I am eating less meat and more vegetables. I feel pretty healthy....no corona!
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I finally broke down and went to the gym yesterday. Not posting the routine yet except to say that I am surprised how strong I've remained during my extended time off. I'm off to the gym tonight in a few minutes. Going to take this one step at a time.
On a side note, there are wild fires all around me. Hopefully none between here and the gym. Last night we had high winds which blew down some trees throughout the neighborhood. Fortunately none of them on my property. We just had a bunch of branches and pine cones everywhere which my kids cleaned up most of today. The gardener comes on Thursday or Friday and they can take care of the rest.
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-Got some crazy photos of the blackened sky across the street from the gym from the wild fires. Worked out from 7:00 p.m. to 8:00 p.m. The gym was almost empty so I didn't wear a mask. Blew through my workout in record time and even upped the cardio time by another 2 minutes.
It is currently 72 degrees out at 10:30 p.m. so I opened windows all over the house. It is supposed to get down to 62 degrees overnight. If we close up this house in time, it should stay pretty cool tomorrow. Last month's electric bill was almost $200 which is mostly due to running the central air-conditioning. I need to teach my housemates how to be thriftier and still keep things cool.
I am presently of a mind that nothing is going to keep me from staying in shape. Not Trump rallies nor fires. I am going to hit the gym everyday but Sunday....which has always been my day of rest.
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No gym tonight. We are on fire alert and everyone is going crazy. -May have to evacuate.
Took a photo of the sun earlier this afternoon. Here it is. Can you find the sun?
(https://i.imgur.com/sprf6ds.jpg)
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Made it through one week of doing my old routine of what basically amounts to one body part each day. On all days except last Thursday, when we were on evacuation alert, I made it to the gym. Friday and Saturday I went to an L. A. Fitness about 10 miles from home because the gym in Oregon City was closed due to the wild fires.
Too bad the L. A. Fitness gym is a twenty minute drive each way because the really have there shit together when it comes for keeping the place as safe as possible. Masks are required at all times, the equipment is 6 or more feet apart (which it already was since the gym floor is huge). There are plenty of bottles of disinfectant and paper towel setups throughout the place. All but a three lockers in each bay are wired shut and each of those lockers is more than 6 feet from the other. Normally, people are discouraged from bringing their gym bags into the workout area, but for convenience, they are allowing it.
A couple of things surprised me about working out this week. I expected to be sore and for the most part, that didn't happen. I also figured I'd have to dial the weight load back and that didn't happen. In some cases I even exceeded the previous resistance. Amazing since the last time I was in the gym was last March....6 months ago.
This coming week I will work on getting my eating habits back on track. My current weight averages 175 lbs. I'd like to gradually add about 10 lbs. mainly in my quads which remain super skinny measuring only 22.5 inches.
Since I was already out of the house, after the gym last Monday and yesterday I went for a drink at my usual watering hole. It's so weird to have no stools at that bar and the tables spaced so far apart. Wearing a mask is kind of a joke since how does one drink something with a mask on. But, anytime you go up to the bar to order a drink or settle up, you have to pull on your mask.
For reasons I won't go into here. Getting out of the house the last few days has been a blessing. I was starting to feel like a total shut in. Just got an alert on my cell that we are no longer in level I alert for the wild fire. Level one being the lowest level before you have to evacuate. We are back to normal in West Linn. Normal with the exception that the air quality is horrible. Visibility is almost nil. When you go outside it smells like you are in a fireplace that has just finished burning wood.
All that's left of a neighborhood in Toledo, OR
(https://bloximages.chicago2.vip.townnews.com/sent-trib.com/content/tncms/assets/v3/editorial/a/5c/a5cb0196-f3d0-11ea-b280-d3511b4716e3/5f5ad70d60117.image.jpg?resize=400%2C267)
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Consistency is one of the keys to productive exercise.
Has it been very dry in your area to promote these fires?
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Do you think the fires were arson?
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Consistency is one of the keys to productive exercise.
Has it been very dry in your area to promote these fires?
Do you think the fires were arson?
Not only have we had a drought this summer due to a lack of snowfall last winter and rain this spring and summer, but we had gale force hot winds come out of the east last week which blew down trees, blew off leaves from trees and shrubs and dried up what was left of a lot of vegetation. There is tinder covering the ground everywhere. On top of that, due to years of drought, hundreds of thousands of trees in our forests have died but are/were still standing just waiting for any spark to ignite them.
Oregon has been in a fire alert for over a month.
Arsonists definitely cause serious fires as has happened in the past when a teenager shot off firecrackers in the woods and started a huge fire that scorched the Columbia gorge and Cascade mountains. Idiot rioters in Portland trying to set buildings on fire cause their share of damage, but it is nothing as compared to to devastation all over the state. Apparently, there was some nut job that set several (6) fires in Southern Oregon. Not sure if any of them caused extensive damage though. He's a mental case who is waiting to be formally charged while in the state mental hospital.
Not a fire starter, but never-the-less another mentally defective person who happened to work for UPS was randomly shooting at people when his route was reassigned. This was about a month or so ago. The world is loaded with really sick people. Some of them cause the rest of us a lot of grief.
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Started my second week back at the gym yesterday. I worked biceps, triceps and forearms as is my routine on Mondays. I did two exercises for each area using fairly low reps after a warm up set or two. I continue to be surprised at how little strength I've lost in all those months of not lifting. Today I am going to work hams and calves.
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My workout went well. I upped the resistance from last week and used a few different pieces of equipment, but kept the basics which were, one standing legged curls, (for some reason, this exercise is a bit difficult for me in terms of the amount of weight I can handle), seated leg curls and reverse hack squats. For calves, I did one legged seated curls on a machine, leg press curls and regular seated curls. The range on hams was between 10 and 4 reps and 3 to 4 sets. On calves the range was 15 to 8 and 4 sets each exercise.
I wasn't in the mood for cardio today. Instead I did hip adductions and hip abductions 4 sets of 10-12 reps.
Watched the clock which is to say none of the rests between sets was longer than 30 seconds.
It is probably a fluke, but my quads were an inch bigger when I measured them cold yesterday. 23.5" nothing to write home about but better than 22" which is the smallest they've been in the last year or so. My weight is up. This is not surprising since that's what usually happens when I consistently work out. Tonight, I weighed 180 lbs. I ate one too many breaded halibut pieces and too much coleslaw. I feel stuffed so no desert tonight.
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Done with a full range of motion no one can handle a lot of weight in the standing leg bicep curl. The machine at my gym might have 12 plates and I've never seen anyone use more than four. The ones using four are usually the guys doing partials. I wonder why they have so many plates on the machine. I guess for 300lbs guys steroided to the gills.
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Good job on the workouts, Prime.
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Done with a full range of motion no one can handle a lot of weight in the standing leg bicep curl. The machine at my gym might have 12 plates and I've never seen anyone use more than four. The ones using four are usually the guys doing partials. I wonder why they have so many plates on the machine. I guess for 300lbs guys steroided to the gills.
Thank you for making me feel better about my ability to do this exercise. I do use a full range of motion, actually bringing my foot all the way to my butt. The machine I use is very similar to the one below. The only difference is that the top portion pivots as well.
(https://secondstrength.co.uk/wp-content/uploads/9NA-S1311.jpg)
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Worked pecs yesterday. I will work quads today in about a half hour if I leave for the gym right now.
Today was one of those days when I didn't feel like going to the gym, but went anyway. Had a good workout. I stuck close to my normal routine. The main variance was doing abductions and adductions, which I did because the seated calf raise was in use by this guy that was taking 5 minute breaks between sets. I dislike gym equipment hogs. They are so inconsiderate. Working in with someone is not a great option these days.
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I've never been religious. However, my wife was Catholic and I adopted some of what she followed, like fish on Friday and Sunday being a day of rest. So, no gym today. I actually thought about breaking this rule, because I have a big day tomorrow and I definitely don't want to get behind on my routine so soon in the revival. I may be working out between 8:00 and 10:00 p.m., but I am determined to get it done.
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I've never been religious. However, my wife was Catholic and I adopted some of what she followed, like fish on Friday and Sunday being a day of rest. So, no gym today. I actually thought about breaking this rule, because I have a big day tomorrow and I definitely don't want to get behind on my routine so soon in the revival. I may be working out between 8:00 and 10:00 p.m., but I am determined to get it done.
Consistency, Prime! Consistency!
How far do you go to your gym?
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Consistency, Prime! Consistency!
How far do you go to your gym?
I've made it a point not to notice how far it is to my preferred gym because I don't want to find out anything discouraging. I think it is between 10 and 12 miles each way.
Consistency, consistency. More easily said than done. On Monday I had a really full day with meetings both business and personal. By the time I got home after driving all day, I just wanted to veg out and I did.
Last Saturday, I tried calling my oldest longtime friend and the call went immediately to an answering service. I met him shortly after moving out of my parent's house when I was eighteen. We were roommates off and on for several years until I married my wife. We have remained friends ever since even though we lived more than a 1,000 miles away from each other and our lives were nothing alike. We were friends for almost 60 years.
Not being able to reach Gary last Saturday, I tried again today with the same disappointing results. I think I knew something was wrong on Saturday when we didn't connect. I checked his Facebook page early this morning and sadly found out that he had passed on August 20th. I am a tough character, but let me say this has been almost as hard as losing my wife was.
We had planned to go to Maui last fall to visit a mutual female friend who is now a widow. I even asked Go-4-It for cruise ship advice. I was pumped about taking this excursion. When it came right down to the wire, he begged off because he wasn't feeling great. So we postponed the trip. I decided I would visit him this past summer and we could spend some time in Palm Springs, which was a place he loved to vacation and it is driving distance from L.A. where he lived.
Gary was four years older than me. But honestly, at our age a 4 year difference in age is meaningless. Needless to say, I am blown away by this news. My kids knew him like he was their uncle because he was like part of the family. They have been so supportive. Because of the pandemic, a memorial service is planned for sometime next summer in his home town in Indiana. Hopefully, travel will be safe by then.
Long story short, I didn't go to the gym today. Piss on it!
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I'm very sorry to hear of your close friend's passing. That is tough to take. Somehow you have to rationalize it for your own mental health.
Any day one of us could get hit by a truck or a similar unexpected accident. Your friend had a longer life than the statistics.
We can't dwell on our own fate or the fate of others. Not easy to do.
Bill Clinton was asked how he handled all the stress he was under during his Presidency and he said he learned to compartmentalize things. It's a useful method and pretty much comes down to putting unpleasant or stressful things in boxes and closing the box until it becomes necessary to open the box. Until then don't think about it.
As far as distance to your gym (compartmentalizing) I used to also drive 12 miles or so one way to my gym back in the 80s. The time spent driving can be used for mental preparation or listening to music, podcasts, etc.
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Prime sorry to hear about the passing of your friend. May God hold him in the palm of his hand till you meet again.
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I'm very sorry to hear of your close friend's passing. That is tough to take. Somehow you have to rationalize it for your own mental health.
Any day one of us could get hit by a truck or a similar unexpected accident. Your friend had a longer life than the statistics.
We can't dwell on our own fate or the fate of others. Not easy to do.
Bill Clinton was asked how he handled all the stress he was under during his Presidency and he said he learned to compartmentalize things. It's a useful method and pretty much comes down to putting unpleasant or stressful things in boxes and closing the box until it becomes necessary to open the box. Until then don't think about it.
As far as distance to your gym (compartmentalizing) I used to also drive 12 miles or so one way to my gym back in the 80s. The time spent driving can be used for mental preparation or listening to music, podcasts, etc.
Your advice is right on. I am a master at compartmentalizing my emotions. Some people think doing this makes one unemotional.
Because I am retired, time is not an issue and I like driving. I do try to avoid commuter times and heavy traffic hours whenever possible.
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Prime sorry to hear about the passing of your friend. May God hold him in the palm of his hand till you meet again.
Thank you for the kind words.
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So sorry to hear. Under the best of times losing your friend would be horrible but during a year like this it's magnified. I hope you can find peace and comfort in the the days ahead.
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When I last did bench presses and other pec related exercises on Friday the 28th, after about 4 reps, my right arm felt like it could lift the weight...not that I was lifting heavy. Turns out I wrenched my shoulder when I fell a couple of days before. Even today, I am having trouble lifting that arm specially sideways. I can't get it perpendicular to my body without feeling discomfort. For this reason, I exercised at home last week. Hopefully, I'll be back at it at the gym come tomorrow. I'll probably have to 'baby' my right shoulder for awhile. Sucks!
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When I last did bench presses and other pec related exercises on Friday the 28th, after about 4 reps, my right arm felt like it could lift the weight...not that I was lifting heavy. Turns out I wrenched my shoulder when I fell a couple of days before. Even today, I am having trouble lifting that arm specially sideways. I can't get it perpendicular to my body without feeling discomfort. For this reason, I exercised at home last week. Hopefully, I'll be back at it at the gym come tomorrow. I'll probably have to 'baby' my right shoulder for awhile. Sucks!
If it continues see an orthopedic surgeon and get an MRI. You might have torn a rotator cuff. I have a partially torn one and it's giving me aggravation for 10 months already. I can't bench any serious weight and after chest or shoulder workout it throbs for days. What I have learned too is that you can strain a shoulder just like twisting your ankle too.
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Thanks for the solid advice. Just checked and yup, it is still sore. The possibility of it being a sprain is great since I think it is the result of my falling a little while back. I can almost raise my elbow parallel to .my shoulder today before feeling any pain. This seems like an improvement.
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Time heals all wounds.
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Still not getting to the gym.
I'm shopping for a new bathroom vanity that I can install myself. On the 19th of this month, a demolition crew is ripping out the carpet and underlayment in three bedrooms part of the master bath, (which is wear sink is) and the master walk in closet. Once this is complete they'll install hardwood floors to match the rest of the house replace the baseboards and casings around the doors. I may go to a motel for a week or so because the only place for me to sleep is on the living room couch.
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Still not getting to the gym.
I'm shopping for a new bathroom vanity that I can install myself. On the 19th of this month, a demolition crew is ripping out the carpet and underlayment in three bedrooms part of the master bath, (which is wear sink is) and the master walk in closet. Once this is complete they'll install hardwood floors to match the rest of the house replace the baseboards and casings around the doors. I may go to a motel for a week or so because the only place for me to sleep is on the living room couch.
Sounds like quite the project, sir.
I cannot sleep in a bed. The floor is best for me. And when he can make it up the stairs, our Lab likes the floor too. Oddly enough if there is cheddar cheese involved, the pooch can make it upstairs even faster than me. Not saying much, but it's still good to see a dear friend like him eager for something. Cheese!
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Sounds like quite the project, sir.
I cannot sleep in a bed. The floor is best for me. And when he can make it up the stairs, our Lab likes the floor too. Oddly enough if there is cheddar cheese involved, the pooch can make it upstairs even faster than me. Not saying much, but it's still good to see a dear friend like him eager for something. Cheese!
Puppies take after their owners. Lucy, my little old Rat Terrier sleeps next to my bed on a giant, fluffy dog bed with a blanket for when it gets cold.
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The X3-Elite setup arrived today. It looks really sturdy the bands look as if they'll take a lot of use. The bar is really solid and heavy. Now all I have to do is use it. I expect to be in tip top condition withing the next 3 months....yeah sure. ;)
Most gyms are still closed due to Covid-19 so there will not be a fresh start at the gym for awhile. All the major franchised gyms are closed. Several small private gyms are closed and a few remain open in violation of governor Brown's mandate. One of the gyms I go to is open. I suspect they can get around the mandate because there is a physical therapy business attached which uses the gym for therapeutic purposes. Unfortunately, this is one of the gyms I tried going to since Covid-19 and decided it wasn't a good idea for me because no one was wearing a mask and social distancing was sketchy at best. Although the gym is quite large, there is so much equipment that there isn't room to space it farther apart. The cardio equipment is also close together but every other treadmill, stair stepper and stationary bikes, etc. is shut off with a sign saying do not use.
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The X3-Elite setup arrived today. It looks really sturdy the bands look as if they'll take a lot of use. The bar is really solid and heavy. Now all I have to do is use it. I expect to be in tip top condition withing the next 3 months....yeah sure. ;)
Most gyms are still closed due to Covid-19 so there will not be a fresh start at the gym for awhile. All the major franchised gyms are closed. Several small private gyms are closed and a few remain open in violation of governor Brown's mandate. One of the gyms I go to is open. I suspect they can get around the mandate because there is a physical therapy business attached which uses the gym for therapeutic purposes. Unfortunately, this is one of the gyms I tried going to since Covid-19 and decided it wasn't a good idea for me because no one was wearing a mask and social distancing was sketchy at best. Although the gym is quite large, there is so much equipment that there isn't room to space it farther apart. The cardio equipment is also close together but every other treadmill, stair stepper and stationary bikes, etc. is shut off with a sign saying do not use.
Hope it works great. I have a decent home gym but if I ever go the minimalist route I would go body weight and use this contraption. You can strap it to a tree for pull ups, dips and few other exercises. I would fill the rest of the void with body weight stuff. Another option is TRX straps.
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Sounds like quite the project, sir.
I cannot sleep in a bed. The floor is best for me. And when he can make it up the stairs, our Lab likes the floor too. Oddly enough if there is cheddar cheese involved, the pooch can make it upstairs even faster than me. Not saying much, but it's still good to see a dear friend like him eager for something. Cheese!
Ever tried peanut butter? ;D Hope you are well.
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I used the X-3 Elite bands for the first time yesterday. It is too soon to know whether it was a good purchase or a waste of money. It is definitely different than any method I've used up until now. I felt kind of pumped this morning. It is probably an illusion or just because I've been exercising without any resistance for so long now. I'll do part II of the routine today. One thing I like is that is took very little time to complete the routine....about 15 to 20 minutes. It is only supposed to take 10 minutes. Maybe it took longer because of it being something new. I am using the lightest band which has a range of 50 to 100 lbs. or 100 to 200 lbs. if the band is doubled over.
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Sounds like a quality product.
I have no doubt you will benefit from using it.
The key, of course, is consistency.
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Bands do work well, i know quite a few people who use them. They are a different style of resistance.
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What's your review of the X3 system? I saw a similar thing but it had individual handles so it could be used as dumbbells. My problem with rubber bands is that there is a small resistance in the beginning of the movement and too much at the end. Variable resistance is a valid concept but the strength curve has to be right. MedX machines was the closest to getting it right. I do see the value in rubber band training, don't get me wrong. Very interested in what your opinion and experience are.
Combine that with fast walking in your hilly area and you got a complete fitness routine.
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Get a piece of carpet or those inexpensive interlocking rubber mats to deaden the noise.
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How's it going, Prime?
Are you still at it?
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One day at a time, Prime.
One day at a time.
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-Discovered yesterday that the 24 Hour Fitness Super-Sport close to me is open for business as usual. No reservations required. Hours of business 4:00 a.m. to 12:00 a.m. Touch free check in. Pool isn't open yet. Masks required.
Scheduled Covid vaccine at my local pharmacy tomorrow. Looks like life might be getting back to normal. Yahoo!
In the meantime, I worked out with the bands last night and will do so again tonight.
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-Discovered yesterday that the 24 Hour Fitness Super-Sport close to me is open for business as usual. No reservations required. Hours of business 4:00 a.m. to 12:00 a.m. Touch free check in. Pool isn't open yet. Masks required.
Scheduled Covid vaccine at my local pharmacy tomorrow. Looks like life might be getting back to normal. Yahoo!
In the meantime, I worked out with the bands last night and will do so again tonight.
Good deal. Is it J&J or one of the others that requires two shots?
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Good deal. Is it J&J or one of the others that requires two shots?
I was hoping for the Johnson and Johnson 'one and done' vaccine. It was the Moderna vaccine. Second one is scheduled for April 7th. It took all of 10 minutes to get this done at the pharmacy and that was just because they ask you to hang out for a few minutes to make sure you don't have a negative reaction. It's now been over 4 hours and I feel fine.
After the shot, I took myself out to breakfast. -Ordered eggs Benedict Florentine and hash browns. First time I've had breakfast in a restaurant in almost a year.
No workout today as it is a regularly scheduled day off.
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The Johnson and Johnson one shot isn't rated nearly as good as the Moderna and Pfizer. Both of the later are over 90% at preventing a severe case of covid. . J&J is 72% but so far 100% effective at stopping death from Covid so it's a good deal. My daughters in the health field have told me that younger people are more likely to have side effects from the vaccine because of their strong immune systems. Many older people have no ill effects from the shot. My first shot I felt nothing. The second shot I had about three days of problems. I'm perfectly good now except every time the door bell rings I get an erection.
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The Johnson and Johnson one shot isn't rated nearly as good as the Moderna and Pfizer. Both of the later are over 90% at preventing a severe case of covid. . J&J is 72% but so far 100% effective at stopping death from Covid so it's a good deal. My daughters in the health field have told me that younger people are more likely to have side effects from the vaccine because of their strong immune systems. Many older people have no ill effects from the shot. My first shot I felt nothing. The second shot I had about three days of problems. I'm perfectly good now except every time the door bell rings I get an erection.
Congrats on the erection.
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The Johnson and Johnson one shot isn't rated nearly as good as the Moderna and Pfizer. Both of the later are over 90% at preventing a severe case of covid. . J&J is 72% but so far 100% effective at stopping death from Covid so it's a good deal. My daughters in the health field have told me that younger people are more likely to have side effects from the vaccine because of their strong immune systems. Many older people have no ill effects from the shot. My first shot I felt nothing. The second shot I had about three days of problems. I'm perfectly good now except every time the door bell rings I get an erection.
Hmm. You may have to disconnect that doorbell or get one with a different chime. ;D
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I screwed up. I've been using the Elite 3 bands wrong. Last night after working out and thinking I didn't actually know how many reps were recommended or if I should be doing more than one set of each exercise. My excuse is that the exercise chart doesn't cover those things just how to position the band and oneself.
Now that I read more about the routine, I question whether it is good or not. According to the directions you should only progress to the next level band when you can complete 40 full reps which is not to include any half reps as you work to total exhaustion. 15 reps is the starting point. I've been topping out at one set of 15 reps and on certain exercises doing this is exhausting.
One problem for me is that this is such a total departure from any workout routine I've ever done. I'm not sure that I have the stamina to complete 40 reps no matter which band I use for a given exercise. Rightly so, I need to give the correct routine a try before I give up on it. But, if it is too difficult for me, I may revert to doing multiple sets and lower reps for each exercise. My reasoning any routine qualifies as exercise and should produce some results...anything is better than doing nothing.
On another note, going back to the gym isn't far off. My second COVID vaccine is on April 7th. I should be able to safely go to the gym within a week of this shot according to what I read. The reason to wait is that it takes a little awhile to reach maximum immunity. When I do go to the gym, it will be a real test as to whether the bands have worked to keep me strong.
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test
(https://imgur.com/gallery/bQLzJmU)
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test
(https://imgur.com/gallery/bQLzJmU)
10-4...over.
(https://i.ebayimg.com/t/US-NAVY-RADIOMAN-RM-SPARKS-Information-Sys-Tech-USS-HAT-PIN-COAST-GUARD-WOW-/00/s/NjA1WDc0MA==/$T2eC16JHJHIE9nysd6D7BQOsslCQ1Q~~60_3.JPG)
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10-4...over.
(https://i.ebayimg.com/t/US-NAVY-RADIOMAN-RM-SPARKS-Information-Sys-Tech-USS-HAT-PIN-COAST-GUARD-WOW-/00/s/NjA1WDc0MA==/$T2eC16JHJHIE9nysd6D7BQOsslCQ1Q~~60_3.JPG)
Ha, ha, I forgot to delete this. I'm trying to figure out how to post photos from Imgur. So far, I remain baffled. Seems like doing this used to work. I figured nobody reads this thread and it's mine so no harm.
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Hit the gym today! It was great.
Worked biceps, triceps and forearms.
Seated dumbbell curls: 4 sets - 10, 8, 6 and 4 reps
Triceps press downs: 4 sets - 10, 8, 8, 10
EZ bar curls: 3 sets - 8, 6, 4
Triceps overhead extensions: 3 sets - 8, 6, 4
Wrist curls: 3 sets - 12, 10, 8
reverse EZ bar curls: 8, 6, 4
10 minutes on the treadmill at 3.5 mph with an incline of 3.5
Felt great after the workout and still feeling pumped (mentally).
Last recorded time at the gym was September 2019. My weight was 180 lbs. today it was 179 lbs. I was able to push close to the same amount of weight in each of the exercises. Not bad, if I can say so myself.
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Hit the gym today! It was great.
Worked biceps, triceps and forearms.
Seated dumbbell curls: 4 sets - 10, 8, 6 and 4 reps
Triceps press downs: 4 sets - 10, 8, 8, 10
EZ bar curls: 3 sets - 8, 6, 4
Triceps overhead extensions: 3 sets - 8, 6, 4
Wrist curls: 3 sets - 12, 10, 8
reverse EZ bar curls: 8, 6, 4
10 minutes on the treadmill at 3.5 mph with an incline of 3.5
Felt great after the workout and still feeling pumped (mentally).
Last recorded time at the gym was September 2019. My weight was 180 lbs. today it was 179 lbs. I was able to push close to the same amount of weight in each of the exercises. Not bad, if I can say so myself.
Great workout!
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Thanks, It was a great workout. Unfortunately, COVID Delta makes me apprehensive about going to the gym. I am back to working out with the Elite bands.
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I was watching a video on youtube and a guy was talking about covid workouts. He made a good point with two dumbbells you can work everything. If the weight is too heavy do low reps. If it's too light do high reps. Make the weight heavy by slowing the reps and doing a full range of motion. I worked with a huge guy. He said he only has two 80lbs dumbbells and he makes it work. I could never use that weight as my one pair of dumbbells. The guy on the internet I think used 40lbs.
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I was watching a video on youtube and a guy was talking about covid workouts. He made a good point with two dumbbells you can work everything. If the weight is too heavy do low reps. If it's too light do high reps. Make the weight heavy by slowing the reps and doing a full range of motion. I worked with a huge guy. He said he only has two 80lbs dumbbells and he makes it work. I could never use that weight as my one pair of dumbbells. The guy on the internet I think used 40lbs.
When I think about it, this is very true. You can get a full body workout using dumbbells. I don't think I'd start with 80 lb. dumbbells....maybe half that weight. The heaviest ones available to me right now are only 25 lb. dumbbells. I've mostly used them for upper body exercises.
Yesterday I exhausted myself working in the garden. I could barely stay awake watching television at 8:00 pm. Went to bed early and slept for 9 hours. There are many ways to insure exercising our bodies. Some of them more productive than others.
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Monday, I worked pecs, triceps, quads, glutes and shoulders. Yesterday, I worked hams, biceps, back and calves. Using the Elite 3 Bands I did 1 set for each exercise and as many reps as I could muster until failure, which was anywhere between 14 and 30 reps. Each day the work out took about 20 minutes with as little rest as possible between exercises. today and tomorrow are my mid-week days of rest then two days on again.
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Don't want anyone to think I'm being a flake. One of the things about working out with bands is that there isn't as many variables as far as I can tell. So, reporting on my progress is not very interesting. I stayed up rather late last night, but I am pleased to say I still did the routine and even added some reps. My tri's are looking good. Quads.....not so much.
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I have been very consistent the last several weeks working out using the bands. My biceps, triceps and pecs look more defined and bigger. I just measured them and they aren't any bigger....damn. Not seeing much difference in my quads and my calves are hopeless. Strength gains are slow in coming but I have increased the number of reps on several exercises. I have not yet completed 40 reps in one set, which is when you're supposed supposed to use the next level band. I need to start doing some cardio because my gut is looking a bit sloppy....some would say saggy. ;D
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Not familiar with the x3 band system. So they recommend one band strength and the goal is to work up to one set of 40 reps before using a heavier band?
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Not familiar with the x3 band system. So they recommend one band strength and the goal is to work up to one set of 40 reps before using a heavier band?
Yes. You are supposed to start out doing one set to failure (about 14 reps). You don't increase the sets, just the reps. When 40 reps becomes your failure point, you move to the next level band. These bands are not like the ones you see folks using in the pump room at competitions....at least I hope not because there is no way I could stretch them so easily as those folks appear to be doing. The entire workout is supposed to take 10 minutes. I think 15 to 20 minutes is more realistic.
I have only progressed to the second level band and even at that, not yet every exercise. Overhead presses is one exercise where I am still using the white band. My delts have always been a weak point.
https://www.jaquishbiomedical.com/products/x3-bar/
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Glad to hear you are still at it, Prime.
One day at a time. Enjoy the ride.
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Glad to hear you are still at it, Prime.
One day at a time. Enjoy the ride.
Thanks. Sunday is a day of rest on this routine. I exercise on Monday, Tuesday, Friday and Saturday. Friday and Saturday repeat the exercise routine that was done earlier in the week. -Could not be any simpler.
Last night when I was done with the bands, I added 3 core exercises because my belly is looking soft.....can't have that! ;)
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Didn't feel like working out last Monday so I started my routine a day later in the week than usual. If I take one day off instead of two consecutive days, I'll be caught up for this week.
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Still waiting to make a fresh start at the gym. :-[
Just to break up the monotony of my lame training routine and because my quads are ridiculously skinny, I've been doing a daily bodyweight leg routine. I'm doing 40 deep squats, 40 leg raises, 40 calf raises and 40 standing toe touches. It's too soon to know what the results might be (not even a week).
My thinking is that my leg muscles have gradually atrophied since I retired 11 years ago. My guess is that one reason being is when I worked, I was on my feet moving around most of the day. I probably logged a lot of miles each day. There is no way I am walking anywhere close to what I was then. Winters are the worst because I hate being cold and wet and one can only walk around the house so far in any given day.
I have not abandoned the bands, but I have taken a short break from them these past couple of weeks. If I don't get back to them soon, I will add some other upper body stuff to maintain a balance. For now, I'm just concentrating on the lower half of me.
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-Considered it and decided the tread topic was apropos.
-Enjoyed my ‘thousandth’ fresh start at the gym about two weeks ago. -Worked arms on Monday, hams, and calves on Tuesday, and back on Wednesday. And didn't dial the workout back even though it had been almost two years since I'd done these exercises using that resistance. Could hardly move on Thursday, so I took the day off. Bad move. My muscles froze up.
So, picking up where I left off had yet another ‘fresh start’ yesterday. I worked delts and abs. Wisely, this time I lightened the resistance and stuck to the routine number of sets and reps. -Feel fine today so I will work my scrawny pecs. Tomorrow I will work my twig-like quads and calves.
The damn stupid attendant at 24 Hour Fitness told me at check-in that my membership was cancelled. “Impossible, because it is provided by Silver and Fit,” I replied. Then, he said something about signing up again on my next visit. Whew!
When I got home, I checked the Silver and Fit membership which of course is still good. Then I checked the 24-Hour fitness membership which is also fine. I used the touchless check-in with my cell instead of my fingerprint which supposedly caused the problem. I'd set it up on my cell, but apparently, I must initiate it at the club too. Wow, is this stupid.
So, I printed out and am armed with my membership numbers for both Silver and Fit and 24-Hour Fitness. -Anxious to find out what asinine excuse the idiot attendant gives me today. -Might have to reach across the counter with my long arms and slap him a couple of times. LOL!
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Ended up going to L.A. Fitness last night to work chest. I prefer their equipment for certain routines.
Funny thing happened, on all the other routines I mostly have been able to pick up right where I left off pre-COVID. Not so much with pec work. My pecs are weaker than ever. A six year-old girl could push more poundage than I did last night... and my pecs are sore today. Go figure.