|
Post by mr potatohead on Jan 9, 2022 13:02:55 GMT
Quick update, Mrs was due a C section on the 31st, we got to the hospital by taxi because I didn't want the hassle of parking etc (had a lift back from a friend), after a quick scan baby had turned and they now were happy for her to deliver naturally, they kept her in and gave her a pessary and I was sent "home". Home was 26 miles away and I didn't have my car, I decided to stay at a relatives house 4 miles away and set out on my walk, it's very hilly and I was carrying 2 rucksacks weighing about 20kg total, I got back and ate and went to bed, 1:30 am I get a call saying my wife was in active labour but baby had turned last minute meaning we needed an emergency c - section in the next 30 minutes, luckily my relative gave me a lift and I made it!! After baby was born they had decided to keep her in for a few days, so my exercise has been 8 miles walking daily with rucksacks and my diet has mirrored my relatives because they were good enough to cook for me, usually eggs for breakfast and pork with veg for dinner, I had been snacking on fruit and nuts throughout the day time. Moral of the story, don't leave your car at home haha. Congratulations, lardy! Baby's offer the Milo of Croton exercise opportunity.
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on Jan 9, 2022 15:14:18 GMT
Quick update, Mrs was due a C section on the 31st, we got to the hospital by taxi because I didn't want the hassle of parking etc (had a lift back from a friend), after a quick scan baby had turned and they now were happy for her to deliver naturally, they kept her in and gave her a pessary and I was sent "home". Home was 26 miles away and I didn't have my car, I decided to stay at a relatives house 4 miles away and set out on my walk, it's very hilly and I was carrying 2 rucksacks weighing about 20kg total, I got back and ate and went to bed, 1:30 am I get a call saying my wife was in active labour but baby had turned last minute meaning we needed an emergency c - section in the next 30 minutes, luckily my relative gave me a lift and I made it!! After baby was born they had decided to keep her in for a few days, so my exercise has been 8 miles walking daily with rucksacks and my diet has mirrored my relatives because they were good enough to cook for me, usually eggs for breakfast and pork with veg for dinner, I had been snacking on fruit and nuts throughout the day time. Moral of the story, don't leave your car at home haha. Congratulations, lardy! Baby's offer the Milo of Croton exercise opportunity. Thank you, yes I have this experience with my other children. The only problem is the jumping on knees, lying in door ways so you trip up and leaving toys and other crap everyhwere, so you're constantly injured xD
|
|
|
Post by mr potatohead on Jan 9, 2022 15:29:21 GMT
Legos and bare feet! OUCH!
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on Jan 10, 2022 14:38:21 GMT
Been using the retrociser (bullworker rip off), doing push ups on table top and bodyweight squats, I haven't been counting reps or sets tbh but I've been doing these every other day for about 45 minutes, been doing a lot of walking on the other days, If anyone could perhaps help me with a workout plan using the stuff I got I'd be very appreciative.
Stuff I got:
A body Varying resistance bands ( I don't have door attachments -_-) Dumbbells (upto 15kg each but adjustable) Retrociser (A bull worker like device, cheap but pretty sturdy) Kettlebells 8kg and 12kg
|
|
|
Post by BigBruvOfEnglandUK on Jan 10, 2022 21:59:08 GMT
Do something really simple. You don't need exercises that require skill or get you winded easily but maybe in the future you might want to add them. Forget so called "Fat burning" exercises and routines. You can deal with body fat with diet. I know you have mentioned that you get sore shoulders from pushups so we need to work around that. If I was you I would be using exercises and resistance that allows you to get high reps. These will be easier on your joints and also easier to add reps so you know you are making progress.
A really simple routine. Triceps: Very close grip pushups (Much easier on the shoulders than regular pushups). You need a surface high enough to rest your hands on so you can get 30 or more reps even 100 is ok. You are getting the joints used to exercising and you can always reduce the height your hands over time as the joints become conditioned to the work. Start off pushing against a wall or a kitchen counter. Do one set just short of failure. This exercise uses less chest than regular pushups but is still a great exercise.
Chest: Chest fly. Lay on your back the floor. Just use bare dumbbell handles to begin with to see if your shoulders are ok with it. Go for one set of super high reps. 100 is fine. If it's far too easy at 100 just add the minimum plates you can in the next workout. If your shoulders feel ok keep adding weight each workout until you find a resistance that you can only do about 30 reps just short of failure.
Biceps: Standing biceps curls. 30 or so reps.
Back: Seated rows using bands. Pull until your elbows are in line with your torso. 30 or so reps.
Glutes and hams: Glute bridge. No weights. As many as you can do before it all goes wobbly.
Quads: Squats. No weights. If you can squat all the way down then do so. Toes pointed out at something like 30-45 degrees. Barefoot. Make deliberate arches in your feet and keep them that way. Eyes looking directly ahead. Reps just short of failure.
If any of the bodyweight exercises are too hard to get higher reps, have a breather and then do a few more reps and repeat the process until you hit your target.
You can add in other exercises in the future. Just get these down pat first.
Reps should be fairly slow with the upper body work. Say around 20 reps per minute. You need to keep things under control to look after your shoulders.
It's all high rep and not too many exercises so you should do this every day.
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on Jan 11, 2022 9:32:41 GMT
Do something really simple. You don't need exercises that require skill or get you winded easily but maybe in the future you might want to add them. Forget so called "Fat burning" exercises and routines. You can deal with body fat with diet. I know you have mentioned that you get sore shoulders from pushups so we need to work around that. If I was you I would be using exercises and resistance that allows you to get high reps. These will be easier on your joints and also easier to add reps so you know you are making progress. A really simple routine. Triceps: Very close grip pushups (Much easier on the shoulders than regular pushups). You need a surface high enough to rest your hands on so you can get 30 or more reps even 100 is ok. You are getting the joints used to exercising and you can always reduce the height your hands over time as the joints become conditioned to the work. Start off pushing against a wall or a kitchen counter. Do one set just short of failure. This exercise uses less chest than regular pushups but is still a great exercise. Chest: Chest fly. Lay on your back the floor. Just use bare dumbbell handles to begin with to see if your shoulders are ok with it. Go for one set of super high reps. 100 is fine. If it's far too easy at 100 just add the minimum plates you can in the next workout. If your shoulders feel ok keep adding weight each workout until you find a resistance that you can only do about 30 reps just short of failure. Biceps: Standing biceps curls. 30 or so reps. Back: Seated rows using bands. Pull until your elbows are in line with your torso. 30 or so reps. Glutes and hams: Glute bridge. No weights. As many as you can do before it all goes wobbly. Quads: Squats. No weights. If you can squat all the way down then do so. Toes pointed out at something like 30-45 degrees. Barefoot. Make deliberate arches in your feet and keep them that way. Eyes looking directly ahead. Reps just short of failure. If any of the bodyweight exercises are too hard to get higher reps, have a breather and then do a few more reps and repeat the process until you hit your target. You can add in other exercises in the future. Just get these down pat first. Reps should be fairly slow with the upper body work. Say around 20 reps per minute. You need to keep things under control to look after your shoulders. It's all high rep and not too many exercises so you should do this every day. Thanks bruv! is this 1 set per exercise? also with the rows I'm assuming I sit down in an L shape and put band around feet? I will do this routine for a while and add some bodyweight calf work
|
|
|
Post by BigBruvOfEnglandUK on Jan 11, 2022 11:12:29 GMT
Yeah, one set per exercise. Yes, that's the seated row I mean. If you don't like it I have a good back exercise that doesn't require a lot of weight to perform. See how you get on. Calf work could be added now. No problem. I forgot to say, use the lightest weights for the biceps curls as well for the first session. You will get very high reps at first but keep adding weight on each session until you are down to only achieving about 30 reps in one set.
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on Jan 11, 2022 11:24:57 GMT
Yeah, one set per exercise. Yes, that's the seated row I mean. If you don't like it I have a good back exercise that doesn't require a lot of weight to perform. See how you get on. Calf work could be added now. No problem. I forgot to say, use the lightest weights for the biceps curls as well for the first session. You will get very high reps at first but keep adding weight on each session until you are down to only achieving about 30 reps in one set. Good stuff, will crack on with this cheers m8!
|
|
|
Post by eudaimonia on Jan 11, 2022 12:57:58 GMT
Yeah, one set per exercise. Yes, that's the seated row I mean. If you don't like it I have a good back exercise that doesn't require a lot of weight to perform. See how you get on. Calf work could be added now. No problem. I forgot to say, use the lightest weights for the biceps curls as well for the first session. You will get very high reps at first but keep adding weight on each session until you are down to only achieving about 30 reps in one set. Good stuff, will crack on with this cheers m8! Star jumps alternated with elevated mountain climbers. 5 minute rounds, 3 minute rest intervals. Go your own tempo that suits you but ensure a full ROM. You only need to raise the arms to shoulder height for star jumps. You can brace your arms on your bedside for elevated mountain climbers. 6 rounds totalling 30 minutes.
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on Jan 17, 2022 9:36:34 GMT
Close grip push ups on table top Lightweight chest fly Standing bicep curls resistance band sat down rows Bodyweight glute bridges Bodyweight squats Calf raises on step
All for high reps, I've been enjoying these (Thanks bruv!) and will be continuing with these for a while I imagine. I'm considering whether or not to add lying down and getting back up after the recent discussion in the other part of the forum, I feel it would benefit me tbh.
|
|
|
Post by BigBruvOfEnglandUK on Jan 18, 2022 6:21:14 GMT
Great! If you are struggling with getting high reps with the glute bridges or just fancy a change you can do a Romanian dealift without weight. Make sure you are bending at the hips and not rounding your back. You should feel this in the glutes and hamstrings. It's fairly safe for an early morning workout as you are not loading your back with weights. It's not a visualised resistance exercise. You are just concentrating on the movement. You can also do the exercise with just one leg at a time but obviously you will get less reps. There are several videos on Youtube showing this.
|
|
|
Post by mr potatohead on Jan 18, 2022 11:11:11 GMT
Like this, but without weight, m8?
I do something like that sometimes, but holding weights in each hand like one would in a farmer carry. Light weights for high reps, heavier weights for fewer reps. I have pairs of plastic bottles filled with 11oz to about 2# of BB's that are nice for adding a tiny amount of weight. I use them for high rep arm-swinging-twisting type exercises.
|
|
|
Post by BigBruvOfEnglandUK on Jan 19, 2022 6:09:04 GMT
Yes, that's the exercise. There are videos of the one legged version with and without weights, m8.
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on Feb 20, 2022 11:16:39 GMT
I've been keeping with the high rep stuff, I am however gaining weight, I've been struggling with my eating habits or returning habits I should say.
I have a plan in march to try Bruce's snacking diet.
Gutted about the weight gain but I'm recognising it and I'm trying to do something about it.
|
|
lardy
Caneguru
Posts: 575
|
Post by lardy on Mar 1, 2022 10:41:57 GMT
So I lost my bet. I've gained 1/4 of an inch on my calves but still fell short of winning the bet. I will be away for a little while due to giving up the internet for the next six weeks, happy training guys.
|
|