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Old 09-23-2019, 04:52 PM
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Mixed up the routine a bit today< I felt I needed more emphasis on running, sooo.

Bike - Hill program for 30 minutes

Roman chair 4X15
seated medicine ball twists 3X10
leg raises. (off the end of a bench)3X10

Run a lap walk a lap, a lap is 176 yards, for 1 mile (hey, it's a start). Walked another mile at a good pace.

I feel like I'm whimping out, but Dec 1st is getting closer all the time. Then back to the iron!
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Old 09-26-2019, 06:42 AM
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I'm trying to up my game here a bit, I really felt like I was slacking last week. So, I upped my run, something I've needed to do for a while now.

warm ups (stretching and such)

Bike for 30 minutes, interval training

Roman chair 3X15, 1X10

seated medicine ball twists 3X10

Leg raises off bench 4X10

Run 1 lap, walk 1 lap or less for 2 miles (wasn't bad at all)

I tried to run on the tread mill, after my track run, with the goal of getting close to Belniks 6.8 mph....it's not happening, not for a while anyway.

I'm starting to feel like my core is really coming around, it's taken a while, but it's getting there.

I'm still focused on getting back to the weights, people say they can't tell I haven't been lifting, but I feel like I'm wasting away..
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Old 09-27-2019, 07:31 PM
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Today was more of the same ole, as it will be, for the most part for 2 more months. Then, watch out!

Warm up and stretch

Bike, 30 minutes, interval program

Run/walk, 1 lap run, <1 lap walk for 2 miles

Roman chair
4X15 reps

Seated medicine ball twists
4X10

Leg raises off bench, this is laid flat, hooking my hands behind my head and stretching out my legs to get maximum stretch and flexion from my abs
4X10

I seriously eyed the leg press but passed, for today anyway. I was allowed to do wall pushups Hands together forming a triangle, touching my nose in the middle. Those get difficult, well, for me at this point, if during the movement, you lift one foot. Don't move your feet to center first, keep them in the original position to create an off balance when lifted. I did 4X15 reps, my triceps are sore, I love it!


I may add leg press next week, or my probable, more cardio
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Old 09-27-2019, 07:58 PM
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Way to stay with the program, man! The end of the year will soon be here and your strength will be shooting upward!
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Old 09-28-2019, 08:23 PM
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The thing I like most about a treadmill is how you can just add a "point" to the speed, distance, or incline, and slowly make improvement.
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Old 10-01-2019, 06:50 AM
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Nothing new, staying with the program, mixing up some of the ab work, and running, but mostly biding my time until I can start lifting again.

Warm up, stretching and such

Bike 30 minutes, Hills program for a change

Roman chair 4X15
Seated medicine ball twists 4X10
leg raises off the end of a bench 4X10 (added a 5# dumbbell between my feet for 1 set)
Planks 5 reps, these seemed surprisingly easy

Run 1 lap, walk <1 lap, for 2 miles, feeling better all the time.

I think I'm going to try to work in lighter leg press next week. As long as I can do the weight without pulling on the handles much I think I'll be alright.
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Old 10-02-2019, 05:01 PM
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Today was one of those days, the one's where EVERYTHING is difficult, it sucked, but on the same token it made me work harder.

Warmup stretching an such

Bike = 30 minutes, Interval program

Roman chair 4X15
Leg extensions off bench 4X10
Seated medicine ball twists 4X10

Leg press
200X10
Roman chair 10 reps
300X10
roman chair 10 reps
400X10 stopped going up here because it felt like I was starting to pull more than I'd like
leg extensions from bench 10 reps
200X10

I mixed in sets of abs on the leg work just for a change

2 miles of walk-run, run a lap, walk, hopefully less than a lap

Sauna time!

After the sauna was done, I felt dead to the world, it hit me hard, probably because I didn't hydrate good enough. Whatever it was damn....
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Old 10-04-2019, 07:25 PM
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Just keeping with the program, I liked the addition of leg press and so will keep that in the line up, possibly more days. I'd like to get it to 3 days a week for a bit just to see how it goes.

Warm up and stretch

Bike - 30 minutes, interval program

Roman chair - 4X15. it was tough today, it surprised me
Leg raises on the bench - 4X15, one set with a 5# dumbbell between my feet
seated medicine ball twists - 4X10

Run/walk for 2 miles, this is getting easier, the running doesn't seem so clumsy anymore, the hardest part is fighting the desire to stretch it out and go faster.
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Old 10-07-2019, 06:03 PM
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Ab work continues to get easier, which is nice, it seems to of taken a while to get back into the groove. Hydration has, seemingly, taken a large place in my workout routine, I've noticed, and adjusted accordingly, especially on workout days.

Warm ups and stretches

Bike 30 minutes on hill workout

Roman chair 4X15
leg raises off bench 4X15 (2 sets with 5# dumbbell)
medicine ball twists 4X15

Leg press
200X10
300X10
400X10X3 easy weight, I didn't notice much pull with my right arm until the last set

Worked in 2 sets of leg raises between sets on the leg press

walk/run 2 miles
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Old 10-07-2019, 07:30 PM
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Good work, man! Way to stay within the Doc's parameters.
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Old 10-07-2019, 08:46 PM
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Quote:
Originally Posted by 44 Flattop View Post
Good work, man! Way to stay within the Doc's parameters.
It's rough, walking by the weights area, watching weak girlie men lifting puny weights

I miss it... Dec 3 is the first Monday after Thanksgiving, I am then cleared to resume, at 20%, but hey, I'l take it!
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Old 10-09-2019, 04:48 PM
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How time fly's! I'm turning 61 tomorrow, not exactly the way I wanted to do it, but I'll take it, it could be much worse. I'll just move my goals for this B-day to next year, that works!

Today wasn't bad, its getting cooler, which really doesn't matter when I workout inside, but the grey drab day makes it tough.

warm up stretches and such

30 minutes on the bike, Interval training program

Roman chair 4X15
seated medicine ball twist 4X10
laying leg raises from bench 5X10 w/10# dumbbell between my feet for 3 sets

Leg press [email protected] w/60 sec interval just for grins

I'm going to add in another exercise Friday, not sure what yet, but something, I need more.
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Old 10-11-2019, 05:19 PM
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Damn I'm glad it's Friday! It's been one heck of a week, well, year for that matter...

Warm ups stretches and such

Bike 30 minutes - Hill program, I prefer Hills, it seems to work as well, or better, than interval work, but then again, maybe that's just me.

Roman chair - 4X15

Seated médecine ball twists - 4X15

Leg raises off bench w/5# dumbbell 4X15

Crunches 4X10 I did these between sets of leg press (It made me get up!)

Leg press - 400X10X3 sets

Only a little over a month and I can get back to weights, light ones, but I'll take it!
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Old 10-11-2019, 10:42 PM
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I missed your birthday yesterday, Jo!

Happy 61 big ones! Glad you're trying it on before me.
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Old 10-12-2019, 07:20 AM
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Woops, me too...Happy B-day old timer.
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Old 10-12-2019, 09:01 AM
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I need one of the old man hobbling with a can smilie's
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Old 10-12-2019, 12:42 PM
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More like as your family is prodding you along now...

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Old 10-14-2019, 05:05 PM
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Today was definitely Monday, on steroids! Work was crazy so when I got to the gym I wasn't real hopeful, it still wasn't anything fantastic, but I felt good that I made it thru and didn't cut it short, I sure wanted to a couple of times....

Warm up stretching

Bike. - 30 minutes - hill program (I hated it...)

Roman chair - 4X15 felt pretty good, at least for the first 3 sets

leg raises on bench - 4 X15

seated medicine ball twists - 4X10

Hyper extensions - 4X10 (felt good)

Leg press - [email protected] pretty easy

Tried running but it wasn't happening today.

My wife said my leg raises off the bench needed clarification so, here it is.
I sit on the very end of the bench, my rear barely on it, then lay back flat on the bench. I then reach up and grab the bar for stabilization, don't pick it up, just hold onto it. Then I put a 5, or today 10# dumbbell between my feet, lay back and bring my knees up to my chest, or was close as I can. On the way down I extend my legs out and let my heels touch the floor before going back up. That's with legs fully extended, it gets a good stretch on the abs and burns real good. it's a good exercise, really brings out the abs fully.
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Old 10-17-2019, 10:12 AM
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Same ole yesterday, bike, abs, legs...man I can't wait for Dec 3rd!

Warm up stretching

Bike 30 minutes interval program, upped the resistance level, not fun..

Roman chair 5X15 added an extra set, they just felt good
Seated medicine ball twists 4X10
Leg raises off the bench 4X10 w/10# dumbbell

Leg press
200X10
300X10
400X10X3 sets (all sets were on a 1 minute interval) my son was waiting for me so I rushed it, that's the only reason for 1 minute interval

45 minutes of walking, listening to my son

Abs felt good today, easy, good flex. Legs were pretty easy as well, I had thought the 1 minute interval would get them burning but it never came about, benefit of the cardio??
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Old 10-18-2019, 08:05 PM
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I hated to do it, but I had to cut things really short today. I did all my ab work at home, so no dumbbells between the feet, no roman chairs, no leg press *argh* it was brutal....

Situps 5X20
ab wheel 5X15 I've missed these.

4 hours of labor working at my mother in laws house, fortunately it was all manual, building stairs to the new shed. Hauling wood, etc.., so I did get some cardio. I'll need to kick it in high gear next week to make up for the miss.
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