Yet Another Cycling Forum
General Category => The Knowledge => Health & Fitness => Topic started by: Wowbagger on 31 January, 2022, 11:17:37 pm
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Having hit something of a plateau some months ago in the effort to lose weight, I decided to boost by effort by attending sessions with a guy at a local sports injury clinic (I haven't got a sports injury). I'm not just doing weights: there's quite a bit of cardio work as well.
I had my 3rd session this morning. I've been dead-lifting 40kg. I don't know if that's good or bad. I've struggled with bench presses because I've been getting dizzy - an inner ear problem, I'm sure, for which I have a doc's appointment next week. I did 35kg at that the first week. Then there's other exercises which at present I'm too ignorant/forgetful to be able to list. With extra repeats I hope to learn what they are, and keep track of my progress. At present, I'm letting Kieran, my trainer, take care of that side of stuff.
I'll try and keep track of what I'm up to on here.
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Having hit something of a plateau some months ago in the effort to lose weight, I decided to boost by effort by attending sessions with a guy at a local sports injury clinic (I haven't got a sports injury). I'm not just doing weights: there's quite a bit of cardio work as well.
I had my 3rd session this morning. I've been dead-lifting 40kg. I don't know if that's good or bad. I've struggled with bench presses because I've been getting dizzy - an inner ear problem, I'm sure, for which I have a doc's appointment next week. I did 35kg at that the first week. Then there's other exercises which at present I'm too ignorant/forgetful to be able to list. With extra repeats I hope to learn what they are, and keep track of my progress. At present, I'm letting Kieran, my trainer, take care of that side of stuff.
I'll try and keep track of what I'm up to on here.
Excellent! It's not just a case of how much you're lifting, it's how many reps you're doing. Doing 1 rep at 40kg, is very different from doing 5 or 10 reps at 40kg. There's also a question of what that represents in proportion of your body weight. A 50kg lifter lifting 40kg is very different to a 100kg lifter lifting 40kg.
A couple of weeks back I was doing 3 sets of 6 split bar dead lifts with 45kg, and it left me with DOMS for days.
J
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A couple of weeks back I was doing 3 sets of 6 split bar dead lifts with 45kg, and it left me with DOMS for days.
J
You went to the gym and ended up with Dominic Cummings? That's really bad luck!
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A couple of weeks back I was doing 3 sets of 6 split bar dead lifts with 45kg, and it left me with DOMS for days.
J
You went to the gym and ended up with Dominic Cummings? That's really bad luck!
Delayed onset muscle soreness. As you well know... :P
J
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Wow - have you been properly checked out before starting this? It's comforting to think that dizziness may be an inner ear problem - it MAY be. But it can also be a sign of heart trouble. Now is the time to check......
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After hanging up my SPD's and then the cake tin I started back on the road with gym work. I also had myself a personal trainer. My objectives were weight loss and core strength improvement.
Emily my PT kept on discouraging me from heavier weights and insisting that I did many sets with lighter weights. Her wisdom was that to bulk you use heavy weight but to build core strength and tone up whilst losing weight you do little and often as she put it.
It definitely worked for me. The plague scared me out of the gym and back into running which I am happy with after two years graft.
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Wow - have you been properly checked out before starting this? It's comforting to think that dizziness may be an inner ear problem - it MAY be. But it can also be a sign of heart trouble. Now is the time to check......
I am 100% certain it's my inner ear. I've had it before. Beside, I've made a doc appointment for next Monday (couldn't get one earlier). I suspect that the exercise has dislodged some debris.
I'm on drugs for atrial fibrillation, and have been for 18 months or so. They guy in charge of my sessions is trained in physiotherapy and is conscious of the various bits and pieces. He took my BP just after a load of weight lifting yesterday, and it was 146/85 or thereabouts - nothing surprising considering I'd just put a lot of effort in. After I got home I took it again a couple of timesL 134/70ish followed by 119 over 70ish.
I'm struggling with my balance again today but have had no real exercise - just an extremely slow and wobbly walk round the park with Jan.
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Wow - have you been properly checked out before starting this? It's comforting to think that dizziness may be an inner ear problem - it MAY be. But it can also be a sign of heart trouble. Now is the time to check......
I am 100% certain it's my inner ear. I've had it before. Beside, I've made a doc appointment for next Monday (couldn't get one earlier). I suspect that the exercise has dislodged some debris.
Read up on BPPV and the Epley Manoeuvre if you haven't already: A series of head movements designed to re-lodge the debris. It's one of those stunningly-effective-if-it-works things.
Obviously there are less benign causes of vertigo, and it's certainly worth having the quack peer in your ear...
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Sounds as if you should be ok, Wow. I thought I'd ask, since I know you have AF. good luck!
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After hanging up my SPD's and then the cake tin I started back on the road with gym work. I also had myself a personal trainer. My objectives were weight loss and core strength improvement.
Emily my PT kept on discouraging me from heavier weights and insisting that I did many sets with lighter weights. Her wisdom was that to bulk you use heavy weight but to build core strength and tone up whilst losing weight you do little and often as she put it.
It definitely worked for me. The plague scared me out of the gym and back into running which I am happy with after two years graft.
Emily's wisdom is very much disputed.
Lift big. Always.
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Having hit something of a plateau some months ago in the effort to lose weight, I decided to boost by effort by attending sessions with a guy at a local sports injury clinic (I haven't got a sports injury). I'm not just doing weights: there's quite a bit of cardio work as well.
I had my 3rd session this morning. I've been dead-lifting 40kg. I don't know if that's good or bad. I've struggled with bench presses because I've been getting dizzy - an inner ear problem, I'm sure, for which I have a doc's appointment next week. I did 35kg at that the first week. Then there's other exercises which at present I'm too ignorant/forgetful to be able to list. With extra repeats I hope to learn what they are, and keep track of my progress. At present, I'm letting Kieran, my trainer, take care of that side of stuff.
I'll try and keep track of what I'm up to on here.
Excellent! It's not just a case of how much you're lifting, it's how many reps you're doing. Doing 1 rep at 40kg, is very different from doing 5 or 10 reps at 40kg. There's also a question of what that represents in proportion of your body weight. A 50kg lifter lifting 40kg is very different to a 100kg lifter lifting 40kg.
A couple of weeks back I was doing 3 sets of 6 split bar dead lifts with 45kg, and it left me with DOMS for days.
J
I did 3 reps of 10 lifts with 40kg. I did other stuff with different weights, all pretty challenging. I too have been "enjoying" DOMS (I hadn't seen the acronym before you used it).
My pal Sherry, who put me in touch with the trainer, deadlifts 60kg regularly, but she can do 80kg. She's not a huge lass - about 5' 6" and maybe weighs 75kg. She puts it down to lots of fencing and ballet in her youth, giving her strong thighs.
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After hanging up my SPD's and then the cake tin I started back on the road with gym work. I also had myself a personal trainer. My objectives were weight loss and core strength improvement.
Emily my PT kept on discouraging me from heavier weights and insisting that I did many sets with lighter weights. Her wisdom was that to bulk you use heavy weight but to build core strength and tone up whilst losing weight you do little and often as she put it.
It definitely worked for me. The plague scared me out of the gym and back into running which I am happy with after two years graft.
Emily's wisdom is very much disputed.
Lift big. Always.
Hmm - I would say it depends on your goal.
If you are after strength and increased bone density:
Start with light weights and medium (sets of 10) repetitions to develop tendon and ligament toughness.
Then after a few weeks move to low reps and heavy weights.
'ladders' are good, where you do, say, 5 reps with a weight that is easy, then up weight, 5 reps, repeat until hitting the max weight you can manage 5 reps, then back down to start weight. Works muscles to exhaustion.
Not that I do any of that currently of course. No access to gym and I'm lazy.
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My pal Sherry, who put me in touch with the trainer, deadlifts 60kg regularly, but she can do 80kg. She's not a huge lass - about 5' 6" and maybe weighs 75kg. She puts it down to lots of fencing and ballet in her youth, giving her strong thighs.
No1 daughter is 5 2 and a similar weight, maybe a little bit less. Weightlifting is her thing - these days she deadlifts more than 110kg.
It's training, not ballet. I've never done ballet, or fencing and last year it took just over a month of 3 weights sessions a week to get me to 5 x 70kg. I'm a lot more kg than Shelley, and clearly a lot stronger thighs.
We wont talk about bench. I think it's maybe 15kg, on a good day.
(This year I can't squat, deadlift or OHP a thing because my knees have no joint space or cartilage left.)
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My pal Sherry, who put me in touch with the trainer, deadlifts 60kg regularly, but she can do 80kg. She's not a huge lass - about 5' 6" and maybe weighs 75kg. She puts it down to lots of fencing and ballet in her youth, giving her strong thighs.
No1 daughter is 5 2 and a similar weight, maybe a little bit less. Weightlifting is her thing - these days she deadlifts more than 110kg.
It's training, not ballet. I've never done ballet, or fencing and last year it took just over a month of 3 weights sessions a week to get me to 5 x 70kg. I'm a lot more kg than Shelley, and clearly a lot stronger thighs.
We wont talk about bench. I think it's maybe 15kg, on a good day.
(This year I can't squat, deadlift or OHP a thing because my knees have no joint space or cartilage left.)
It is definitely training. Back when I was a farming lad, I could deadlift 180kg. I weighed about 60kg dripping wet.
A lot of this is down to core spinal strength. Decades of desk work and mine has atrophied dreadfully. Probably would struggle to deadlift 100kg now. Grip strength is also pathetic.
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My grip strength is very variable, depending upon whether it is an arthritis day or not. Sometimes a full kettle is close to my limit.
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If you're just starting to lift, lower weight, more reps is definitely the correct choice!.
Learn to lift correctly, get the body used to the load.
Thighs, 'core spine strength', etc are only part of the puzzle. Deadlifts/squats engages the whole posterior chain which is why they're such essential exercises and can have a great positive influence on your overall well being.
Bench press has far less impact as it's a much more isolated exercise.
They're also exercises that are easy to screw up, so coaching is fairly essential.
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I think the general view from the podcasts I listen to is that functional strength for running and exercise without bulking up is gained from 2 sessions a week. The sessions are generally 1-3 sets of about 8 reps at 80% of 1RM (one rep max). Sessions are done in the off season and reduce to 1 session a week in the event season
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I keep forgetting you're all blokes.
To bulk up, I'd need to take steroids. ::-)
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A vigorous session this morning. My pulse doesn't get very high, but that's probably the beta blockers. I did lots of different types of weight lifting, which I suspect all have their own specific names, but I don't know what they are. My trainer, Kieran, carefully avoided giving me anything which might set off my balance issues, and I was absolutely fine. So there was nothing involving lying back to any great degree.
I failed on the 3rd rep of an exercise in which I walk up and down with a 27.5kg weight in one hand, carrying it like a suitcase. My left-hand's grip just wasn't up to it for the final few steps. Otherwise, good stuff and looking forward to next week.
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I think the general view from the podcasts I listen to is that functional strength for running and exercise without bulking up is gained from 2 sessions a week. The sessions are generally 1-3 sets of about 8 reps at 80% of 1RM (one rep max). Sessions are done in the off season and reduce to 1 session a week in the event season
A classic strength building set is 5x5reps with the same weight. This is the most common and widely used. The term 'bulking up' is really only used for bodybuilders and I don't know much about it. I've always trained for strength. It takes a lot of work and food to bulk up. More so than just building strength, so really, for most people, just lifting is enough.
"Starting Strength" by Mark Rippletoe is one of the better resources. While people will argue about his more 'advanced' methods, it's still one of the best guides for starting out.
I've always squatted more than deadlifts, but did end up with a 1RM deadlift of 195kgs and squat of 140kg. (5x5 squat of 125kg). This was 6-7 years ago. Today I probably *could* squat 100kgs, but I'm not sure I'd want to :D
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Still want to try a stronglift 5x5 (https://stronglifts.com/5x5/) program over a winter period. Need to find a good trainer to make sure I do the lifts properly ("good form" is the idiom I believe) though.
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My 6th session this morning.
I don't know what the technical terms are for the exercises I do. I know deadlifts. My deadlifts today consisted of 10 reps of 35kg, 8 of 40kg, 6 of 45kg and 4 of 50kg. 50kg is a cwt (hundredweight, or 8 stones, as near as dammit, to the old fogeys). I also used a multigym, and pulling down from a kneeling position I did 4*10 reps of 90lb (presumably this machine is USAnian and doesn't know what a kg is). Also, assorted other step-ups and other cardio stuff. I've had no recurrence of the dizziness but my balance is rubbish. I struggle to stand on one leg for any length of time at all.
I weigh 99kg, so those weights aren't that impressive for sweet young things. But for crusty old gits, probably not so bad. There must be some sort of formula for what weights you can reasonably be expected to aim for based on height, body weight and age. I'm 67 years old and 178cm tall.
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I weigh 99kg, so those weights aren't that impressive for sweet young things. But for crusty old gits, probably not so bad. There must be some sort of formula for what weights you can reasonably be expected to aim for based on height, body weight and age. I'm 67 years old and 178cm tall.
It's really way too early to start comparing to anything/anyone.
This is a lengthy article, but suggest that you will be at about 65% of someone in their peak...but if you look at one of the tables, says that at 220lbs, you should be able to deadlift 165lbs as a beginner. 65% of that is 50kgs, which is more or less where you're at.
Although I'd caveat that by you being a life long cyclist and should have strong glutes by default.
6 months of regular lifting will give you a much better indication.
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Still plugging away. I had another session this morning. I think I'm getting less knackered - or was today. That will be the cue for my man to give me heavier weights to lift...
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Interesting thread Wow. I do suspect I ought to do some strength work at some point soon. I’m clearly at that age and haven’t really been to a gym since I was running (more seriously and much faster) in my 20s.
Now at 56 I probably should attempt to build muscle for ‘later’.
Thanks.
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(https://lh3.googleusercontent.com/fiyTojbQVQ3X2fFppY037C_RfSRWeHd0SzDDp0tkX2XlQ9--OKGbd8eNPZ9Ow-giG1ViyzWm_QbEBIsuU1qks6YpjXeukMWWIhR1EAwdTu4pIQgSqPmcA8RgL2W-Jb3UNLMUbuaWKtk=w2400)
(https://lh3.googleusercontent.com/Xy08t8HuzKpZjw_onjO_FG4Dfp0xYL3DcxbXQ8cWJBcsjHT0iHawUdl0hOLqDl8omv-P96c9IxNp361_xn_FD5ni0uzNHbkwFteiOlHIcv9zcbtRM1BzzDPh8AK_1ojDDn0zmAj1e4E=w2400)
(https://lh3.googleusercontent.com/z7EK61wO-GTdbftQ2nEciHx2qCiyaWo8_I_tMKRin1OXFdaL9z2pYgAipxdaKNtiODJ7V62k3WUrihwH-MSuLU2Cmq42GvEgrsqif34MJIF06MUzTBVvUiXNZQuBN71ooNU6J3ry708=w2400)
(https://lh3.googleusercontent.com/Z6959xDCrJ-xreVT4s4K0dkZr3za8Nnnru9IubdPjnRzcpcfrWUEmfedaTm495FtWEZ8diJkOZ2mrINfMqcFFxD63dCgtXOgwYFFXjD70Xmayv4SZ7ChjjY5VzdGdiGoW4v2XkXNP8s=w2400)
(https://lh3.googleusercontent.com/4qpxgKwBupYKfSggUQq4a7dxgmji79luSU9Lf4cFKvsZ1men6Vx2z_nI7EzwT4PwqzyRknFNsgYSrjfBQVrPLGqar4bhq5PdHijgoA3c32vD0alPHZf4HfmVu_iDMF4ab9OYC7OD3Ps=w2400)
60kg deadlift this morning.
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Very good, sir
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Very impressive Wowbagger - as is the considerable reduction in weight since the last time I saw you.
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(https://lh3.googleusercontent.com/qio9KBPfPRjDDXiEEnje5ppt-t78tCF5MMhHt5yhT-BOyKICMLpEFWgP5H8J-BEV1IJbWck3yA5r5Ek3OOYF40EEpz_OXXP6MCWhplxuuFy8r5hp9QOQHj741eGsEGgDNbVcw3qAIto=w2400)
90kg on the end of that string.
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60kg deadlifts again today: 8 reps * 4 with a 1 minute rest between each set.
I hope I can deadlift 60kg as well as you when I'm your age!
Thanks, mate.
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Very impressive, Wow! :thumbsup:
Brilliant that the endorphins seem to be working their magic, too!
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I have never really done weights until recently but realised I needed to do some for my cycling and general fitness. big gains. I am 75kg and after 6 weeks I am sumo deadlifting 80kg for 6 reps and 3 sets.
The killer though is the Bulgarian sets of 6 repeats with 40kg after that and then the step ups with 40kg for 3 sets of 8.
I am really seeing the benefit on the hills though. A 200km last weekend but one with 3.25 AAA points was achievable which it would not have been previously.
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That's impressive, Chris. I weigh a lot more than you do.
This morning I did a sequence of deadlifts, twice. 8*45kg, 6*55kg, 4*65kg. No photos this time.
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that is good going and steady improvement.
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Had an active recovery session this week. between 30 and 50% of 1RM and much more attention to explosive power. Felt as if I had worked but no real fatigue. All set for next week now.
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I have never really done weights until recently but realised I needed to do some for my cycling and general fitness. big gains. I am 75kg and after 6 weeks I am sumo deadlifting 80kg for 6 reps and 3 sets.
Is there a particular reason for using sumo deadlifts instead of regular deadlifts?
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Just one variation on that week to particularly activate medial gluteus. Mostly standard deadlifts, box squats, etc.
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Having seen Wow at Wing this past weekend I would say that his regime suits him well. He was looking as well and as trim as I can recall ever seeing him.
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My first session for 5 weeks: weekend away, catching covid, another planned week away cancelled because I had covid, and then my instructor had covid means that this week's session was the first since 6th June.
I didn't do any deadlifts but I did a lot of other quite tough things using different weights in different ways, as well as some cardio work. I got quite sweaty in there.
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Last week I did sets of clean & press culminating with 28kg.
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Last session until October. My Man is getting married on Saturday and I have hols at the end of the month. So I've booked 5 sessions starting Monday 3rd October.
I did some Romanian deadlifts today - only 20kg I think, but it's the first time I've done those. Lots of cardio and core work though. I was certainly sweating well! Off for a swim shortly.
A student from South Bank Uni has been observing me for the past couple of weeks. She's a remarkably petite gymnast who is thinking of going into the line of work that My Man does. My body mass is probably about 2½ times hers.
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Amazing Peter, very inspirational
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One of the things my trainer does is write up each exercise on a little wipe clean board as we do the session. Then at the end he photographs it and sends me an email. So I have details of everything I have done. Last night as I lay in bed with a number of aching muscles I was able to review my progress from the early days of being able to do a 75x 3 bar bell box squats to yesterday doing 70x15 with a second set of 60x15.
Really pleased with the improvement.
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My Man's honeymoon combined with my own holidays means that I'll be having a hiatus for the whole of September.
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Back to my Stoutness Exercises this morning. Lots of cardio and core work.
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I saw this today, and immediately thought of you Wowbagger (and not just because of the picture)
https://www.sciencealert.com/weight-lifting-in-old-age-does-more-than-just-keep-your-muscles-strong
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Thanks! I'll share that on FB, tagging my trainer
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I'm a firm believer that lifting is one of the best exercises you can do for your general health. Much more so than cycling, running, etc.
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Just back from my session. real improvements on the legs and starting to see benefit on the arms. Fascinating to see significant differences in strength between the 2 arms. I reckon this goes back to the different severity of the collar bone fractures and then how I had to keep moving and using the (now weaker) arm after the injury before I got it fixed which lead to possibly more muscle damage.
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I beginning to think the same. More work now may pay dividends in the future. May try free weights at home before getting gym membership.
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I have the dreaded DOMS this morning. Monday’s session seemed to be tougher than usual. I suppose the pièce de résistance was 4 sets of 8 deadlifts, 55kg. My thighs are currently objecting.
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Good on you, sir. Keep on going. I am going to have to start a gym next year once I am back from my holiday.
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Reps dead-lifting 60kg today. Firstly, a set of 40kg lifts as a warm-up, then 3 sets of 6 with 60kg. First time I've lifted that on a straight bar. I've lifted 65kg with a "hex" bar.
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Well done. I am there tomorrow morning.
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Didn't feel my legs were at there best today so thankfully it was high reps/low weights. Arms are still killing me as we are on a series of work to failure sessions. However I finally got my push press coordination worked out.
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3 * 12 50kg deadlifts today. I found the hardest bit was towards the end of the second set when my grip on the bar was weakening. My Man advised a "cross-grip" in which my left hand faced one way, my right hand the other. This means that the bar can't roll and weaken the grip in the same way. It worked.
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I did some clean & jerk today. It seems there's some technique to this with which I struggled. 25kg. Hard work.
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I did some clean & jerk today. It seems there's some technique to this with which I struggled. 25kg. Hard work.
More of the same today, with 30kg. Beginning to get the technique.
Also, balance work. So many old buggers struggle with balance that My Man tends to concentrate on it. I spent quite some time on a maze balance board today. Quite difficult.
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I am in again tomorrow for an early 07:30 session.
Last couple of weeks have been volume so I suspect that tomorrow will be heavy! Tomorrow night I will probably hurt!
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I did some clean & jerk today. It seems there's some technique to this with which I struggled. 25kg. Hard work.
Olympic weightlifting is far more technical than most people appreciate.
It'll do wonders for you ability to accelerate on the bike
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Lots of sets with descending values intervals today for both legs and arms. Definitely seeing improvement, most markedly in my left arm which has always been weak since the clavicle fracture.
A very enjoyable session.
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35kg clean & jerk today after warming up on 30kg. I seem to be improving.
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Lots of repetition clean & press with 25kg this morning, concentrating on technique. My Man opined that I could probably aim for 40 or 45kg.
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How is it going Wow?
My man has been off or I have been absent since just before Christmas so I have had to do it on my own. Peloton strength closes are motivating with less rest and more reps but I have definitely seen an increase in muscle bulk around my upper arms and chest. Just wish I had measured them back in June when I started. Still not sure I like single lead deadlifts. Quite a lot of pressure on the back but gradually improving.
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I didn't do quite so much in the way of barbell weights yesterday - 10 reps of 40kg deadlifts as part of one set of exercises. I did some with the weights machine (https://mirafit.co.uk/mirafit-functional-trainer-with-weight-stacks.html?gclid=CjwKCAiAleOeBhBdEiwAfgmXfz3eQ4wha6g27EfiXR5U-A5j165dLJEZk4Ock-wmfoIuE14SGhUcIxoCtcAQAvD_BwE), pulling a cable. I find my left shoulder has a considerable weakness - it's often the cause of me waking up in the night with an "Ow! Ow! Ow!" but I have no recollection of ever injuring it. Just wear and tear I suppose, and my right arm finds too easy what my left struggles to lift.
The previous week he had me working on technique with clean & jerk. 25 or 30kg - can't remember. I think he's aiming to get me up to about 40kg eventually, but doesn't want to overdo it because of age / cardiovascular history.
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A fair few deadlifts today: 8 reps of 45kg, 6 of 55kg and 4 of 65kg, two sets. Also, repeated shoulder presses with 20kg. Quite hard work, but I rather enjoy the weights side. I don't know why, but I'm a lot more interested in the amount I lift rather than, say, the cardio sets when I do x number of "crunchies" in 30 seconds.
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Interesting. I am back in tomorrow. He has been off having surgery himself. I have said I want to step down the weight a bit and spend sometime on my technique. I have done a lot of core since Christmas and I am aware that I really have not learnt to "set" my core when lifting. I think if I do not do it now I will hurt myself down the road.
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Back at it today after taking two weeks off. Fairly gentle session by some standards.
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My Man had Something Special planned for my birthday.
6.9 sets of these 7 exercises
Knee press ups 69
Punches 3kg in hand 69
8kg bicep curls 69
40kg deadlifts 69
Seated banded hamstring curls 69
Supine cycles 69
Slam balls 62
I got through that lot in 1 hour. Knackered, I was. The only concession he made was to reduce the weight of the slam ball from 15kg to 10kg for the last 15 reps.
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This means that during our next group camping weekend he'll be strutting around the campsite in a pair of budgie smugglers to show off his physique...... :jurek:
https://www.youtube.com/watch?v=bxUfg3uCBbg
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Cairngorm bothy in February? We'll avoid the midges...
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Today was a Murph Challenge - or a cut-down variety of, as suited to a Gentleman of Gently Advancing Years.
The two exercises which I really find a problem are on the spot jumping and squats, during which I have to touch a low box with my arse and then stand up again. Really does things to the quads. I was supposed to complete 100 each of these during the session, and I think I managed 75 of each. Other stuff I did complete: pull-up variants using a weights machine rather than my own body weight; box press-ups; something involving weights, lying on my back on a bench and spreading my arms, a dumb-bell in each hand. I wish I could remember the technical names for these things.
Since the torture on my birthday, I've largely steered clear of deadlifts. I think I exacerbated an ancient back injury and that hasn't really gone, despite being almost 2 months ago.
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something involving weights, lying on my back on a bench and spreading my arms, a dumb-bell in each hand.
Dumbbell fly (https://youtu.be/eozdVDA78K0)
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That's the thing. You may be surprised to learn that I can't get the dumbbells as low as he can...
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Today was a Murph Challenge - or a cut-down variety of, as suited to a Gentleman of Gently Advancing Years.
The two exercises which I really find a problem are on the spot jumping and squats, during which I have to touch a low box with my arse and then stand up again. Really does things to the quads. I was supposed to complete 100 each of these during the session, and I think I managed 75 of each. Other stuff I did complete: pull-up variants using a weights machine rather than my own body weight; box press-ups; something involving weights, lying on my back on a bench and spreading my arms, a dumb-bell in each hand. I wish I could remember the technical names for these things.
Since the torture on my birthday, I've largely steered clear of deadlifts. I think I exacerbated an ancient back injury and that hasn't really gone, despite being almost 2 months ago.
that's amazing well done you.
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Today was a Murph Challenge - or a cut-down variety of, as suited to a Gentleman of Gently Advancing Years.
The two exercises which I really find a problem are on the spot jumping and squats, during which I have to touch a low box with my arse and then stand up again. Really does things to the quads. I was supposed to complete 100 each of these during the session, and I think I managed 75 of each. Other stuff I did complete: pull-up variants using a weights machine rather than my own body weight; box press-ups; something involving weights, lying on my back on a bench and spreading my arms, a dumb-bell in each hand. I wish I could remember the technical names for these things.
Since the torture on my birthday, I've largely steered clear of deadlifts. I think I exacerbated an ancient back injury and that hasn't really gone, despite being almost 2 months ago.
I'm not too bad with squats but really don't like lunges (although I'm quite good at Bulgarian lunges).
My PT is doing a lot of work on my shoulders at the moment, so lots of dumbbell flys, supported rows, etc.
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Quite a satisfying session this morning. 3 sets of deadlifts: 8 * 40kg, 6 * 50kg, 4 * 55kg. Also, lifted 90kg balanced on my knees, using ankle flexes. I'm sure there's a proper name for this sort of thing.
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Yesterday's session must have worked because I ache a lot today and am making Old Git Noises every time I move.
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I missed my sessions for the whole of November because I was ill - I had a dreadful cough which now seems to have gone. Jan had the cough as well, and at one point she coughed so hard that she ricked her back. This was so painful to her that she decided to seep physiotherapy, so she went to see My Man Kieran.
As a result, we now go to the gym together and do different exercises at the same time. I think this is good, because Jan, as a matter of course, gets even less exercise than I do.
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Jan's second session in the gym today. She has been introduced to the delights of deadlifts. She started with a bare 20kg bar and managed 4 reps of 6 lifts.
Meanwhile, I was lifting 50kg: 2*6 reps, 2* 8 reps and a final set of 14.
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We're doing the annual 'Heaviest for One' this week. I'm aiming for 130kg on the deadlift - not sure about the back squat...
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We're doing the annual 'Heaviest for One' this week. I'm aiming for 130kg on the deadlift - not sure about the back squat...
So this morning, I managed 165kg on the deadlift and 110kg on the squat. There's another chance on Friday to better that.