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This is a story about an
international couple raising and home educating three
young boys on a small island in Japan, half living in
buses, engaged in organic, self-sufficient farming in
the middle of a mountain forest while dealing with
climate, cultural, and personal challenges. These pages
are about pretty much anything and everything all guided
by our family motto, Taking Chances, Making Changes,
Being Happy. Thank you very much for joining us on our
ongoing crazy adventure.
Comments or questions about this blog?....message me at
Facebook. |
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 My
Strength Training Workout
Thanks to a torn bicep (see picture), a hernia, and
rheumatoid arthritis, I decided to return to strength
training as a way to alleviate the daily pain and fatigue.
This is a page in progress, and for now, contains only my
workout routine. I realize there are a lot of opinions about
what, when, and how you should do strength training, Many
years ago I worked out, a lot, and this is what worked for
me, albeit, now I am working out with much less weight. I am
now more interested in getting toned and adding strength to
the areas around my joints. Trying to add more bulk and size
was definitely something for my younger days. Anyway, this
is my workout routine. |
 Know
Your Target Areas
The first thing you need to do is get to know the areas you
plan to target in your workouts. The picture shows most of
the minor and major groups you will target in a typical
workout. When I work out, I try to hit only a single target
area at a time. The theory being, that when you work out,
your blood rushes to the target area and working out a
different area at the same time, like arms and legs, could
result in you passing out. Better to stick to a single
target area at a time. In addition, some people like to
workout a single target area in one workout and a different
target area on a different day. Probably a good idea if you
plan to lift heavy weights to gain size. If your intent is
simply to get toned and develop moderate strength, then
mixing target areas in a single workout should be no
problem. I work out mostly upper body to help with my
agroforestry work in my 4.5 acre forested mountain and for
kayak fishing during the Summer. Really not worried about a
leg work out since I go walking for about an hour every day
and on some days a long mountain bike ride. That said, I
usually do my entire upper body work out in a single day.
This includes all the upper body routines listed below. The
entire workout is usually completed during about an hour an
a half psytrance (workout music of choice) video on YouTube.
BTW - be sure to do a lot of stretching before you begin
your workout. |
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| My Workout Routine |
| The following workout routine
applies specifically to me, and my workout space,
making a bit of an explanation necessary. The
following is a brief description of what the
following table means. |
- Workout - this
is obviously the specific workout routine
- Bar - this
applies to the equipment I use in my workout
space
- Place - this
is specifically where I do the workout routine
- Settings -
these are the positions of my weight rack and
bench
- Kg - this is
the weight of the weight plates only used in the
workout routine
- Sets - this is
the number of times I do the workout routine
- Reps - this is
the number of repetitions I do in each workout
routine set
- Notes- this is
additional information that applies only to my
specific workout space
|
| Upper Body -
Pectorals |
|
Workout |
Bar |
Place |
Settings |
Kg |
Sets |
Reps |
Notes |
| Level bench press |
200 cm |
bench |
R-1 B-2 |
12.5 |
4 |
10 |
floor 1 line in front |
| Incline bench press |
200 cm |
bench |
R-7 B-5 |
12.5 |
4 |
10 |
all the way back |
| Decline bench press |
200 cm |
bench |
R-na B-0 |
12.5 |
4 |
10 |
floor 1 line in back |
| Flys |
Dumbbells |
bench |
R-na B-2 |
2.5 |
4 |
10 |
bench forward |
| Pullovers |
Dumbbell |
bench |
R-na B-2 |
5.0 |
4 |
10 |
bench forward |
| |
| Upper Body -
Deltoids |
| Military press |
Dumbbells |
bench |
R-na B-9 |
5.0 |
4 |
10 |
sit straight |
| Front raise down |
Dumbbell |
stand |
na |
2.5 |
4 |
10 |
|
| Front raise up |
Dumbbell |
stand |
na |
2.5 |
4 |
10 |
|
| Lateral raise down |
Dumbbells |
stand |
na |
0.0 |
4 |
10 |
|
| Lateral raise up |
Dumbbells |
stand |
na |
0.0 |
4 |
10 |
|
| |
| Upper Body -
Latissimus dorsi |
| Bent Over Row |
Dumbbell |
bench |
R-na B-2 |
5.0 |
4 |
10 |
bench forward |
| Seated Row Level |
rope |
bench |
R-na B-2 |
na |
4 |
40 |
butt at middle of bench |
| Seated Row Level |
rope |
bench |
R-na B-2 |
na |
4 |
40 |
butt at middle of bench |
| |
| Upper Body -
Deltoids |
| Military press |
Dumbbells |
bench |
R-na B-9 |
5.0 |
4 |
10 |
sit straight |
| Front raise down |
Dumbbell |
stand |
na |
2.5 |
4 |
10 |
|
| Front raise up |
Dumbbell |
stand |
na |
2.5 |
4 |
10 |
|
| Lateral raise down |
Dumbbells |
stand |
na |
0.0 |
4 |
10 |
|
| Lateral raise up |
Dumbbells |
stand |
na |
0.0 |
4 |
10 |
|
| |
| Upper Body -
Trapezius |
| Shrugs straight |
Dumbbells |
stand |
na |
10.0 |
4 |
10 |
|
| Shrugs rotate |
Dumbbells |
stand |
na |
10.0 |
4 |
10 |
|
| |
| Upper Body -
Triceps |
| Tricep pullups |
Dumbbell |
stand |
na |
10.0 |
4 |
20 |
behind head |
| Tricep pushouts |
Dumbbell |
stand |
na |
2.5 |
4 |
10 |
leaning each arm |
| |
| Upper Body -
Biceps |
| Bicep curls |
120 cm |
stand |
na |
5.0 |
4 |
10 |
|
| Bicep curls |
Dumbbell |
bench |
R-na B-2 |
2.5 |
4 |
10 |
each arm |
| |
| Upper Body -
Forearms |
| Forearm curls up |
Dumbbell |
stand |
na |
10.0 |
4 |
20 |
|
| Forearm curls down |
Dumbbell |
stand |
na |
5.0 |
4 |
20 |
|
| |
| Lower Body -
Quadriceps |
| Leg squats |
na |
na |
na |
na |
na |
na |
hiking,
mountain bike riding |
| Leg lunges |
na |
na |
na |
na |
na |
na |
hiking,
mountain bike riding |
| |
| Lower Body -
Calves |
| Foot heel raises |
na |
na |
na |
na |
na |
na |
hiking,
mountain bike riding |
| Foot side stretch |
na |
na |
na |
na |
na |
na |
hiking,
mountain bike riding |
| |
| Abdominals |
| Ab crunches |
na |
floor |
na |
na |
4 |
50 |
|
| Ab rotations |
na |
standing |
na |
na |
4 |
100 |
50 reps on
each side per set |
| Ab stretch side |
na |
standing |
na |
na |
4 |
100 |
50 reps on
each side per set |
| Leg lifts forward |
na |
standing |
na |
na |
4 |
25 |
|
| Leg lifts side |
na |
standing |
na |
na |
4 |
25 |
|
| |
| Miscellaneous |
| Butt lifts |
na |
floor |
na |
na |
4 |
25 |
|
| Neck tilt forward |
na |
standing |
na |
na |
4 |
25 |
|
| Neck tilt side |
na |
standing |
na |
na |
4 |
25 |
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| Strength Training
Workout Charts |
The following workouts charts show
most of the workout routines listed above. I
obtained these from the Amazon shopping site and, as
such, they are copyrighted. Hopefully the folks
selling these will not be too upset about their use
on this page. To thank them for this unauthorized
use, I am putting the links to their actual products
below. The posters are fantastic, as you can see
from the following. Consider buying these for your
own workout space at the following links:
Amazon Shopping Site: QuickFit Workout Posters
Amazon Shopping Site:
Palace Learning Workout Posters
BTW: I am not making
any money from these recommendations. |
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