Howie Hayman - Thoughts - Health - Strength training workout.

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My Strength Training Workout

Thanks to a torn bicep about 10 years ago (see picture), a hernia, and rheumatoid arthritis, I decided to return to strength training as a way to alleviate the daily pain and fatigue. 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	10.0	4	10	floor 1 line in front
Incline bench press	200 cm	bench	R-7 B-5	10.0	4	10	all the way back
Decline bench press	200 cm	bench	R-na B-0	10.0	4	10	floor 1 line in back
Flys	Dumbbells	bench	R-na B-2	bars	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	single bar
Front raise up	Dumbbell	stand	na	2.5	4	10	single bar
Lateral raise down	Dumbbells	stand	na	bars	4	10
Lateral raise up	Dumbbells	stand	na	bars	4	10

Upper Body - Latissimus dorsi
Bent over row	Dumbbell	bench	R-na B-2	5.0	4	10	bench forward
Seated row level	Dumbbells	bench	R-na B-2	bars	4	10	butt at middle of bench
Row flys	Dumbbells	bench	R-na B-2	bars	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 pushups	Dumbbell	stand	na	5.0	4	10	behind head
Tricep pushouts	Dumbbell	stand	na	bar	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	10
Forearm curls down	Dumbbell	stand	na	5.0	4	10

Lower Body - Quadriceps
Leg squats	na	na	na	na	na	na	walking, hiking, mountain bike riding
Leg lunges	na	na	na	na	na	na	walking, hiking, mountain bike riding

Lower Body - Calves
Foot heel raises	na	na	na	na	na	na	walking, hiking, mountain bike riding
Foot side stretch	na	na	na	na	na	na	walking, hiking, mountain bike riding

Abdominals
Ab crunches	na	floor	na	na	4	40
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	10
Leg lifts side	na	standing	na	na	4	10

Miscellaneous
Butt lifts	na	floor	na	na	4	10
Neck tilt forward	na	standing	na	na	4	10
Neck tilt side	na	standing	na	na	4	10

Movement
Movement Choices I really enjoy psytrance, hiking, walking, and mountain bike riding. I thought it might be a good idea to come up with a few options to change up this part of my workout to keep it interesting. I pick at least one of these every day. Note: The embedded Google maps shown for the walks and rides listed below are not exact. Modified routes on Google maps do not render correctly on a website page. For accurate route maps, click the "Google map link" for each walk or ride.

Psytrance At least one hour in the house with light weights This is pretty much the backup plan on rainy days. I basically move and walk back and forth in two adjacent rooms of the house. My psytrance workout - Hey check out my list of good psytrance music videos for working out
Mountain Hiking - short route About 40 minutes on the mountain trail next to the house This walk is reserved for Summer when walking along the river is too hot. This is a paved asphalt road with views of the forest. Google map link - The hike is 1.6 km each way for a total of 3.2 km. This is about 2.0 miles total, and with an average walking speed of 3.0 miles per hour, this hike should take about 40 minutes considering the changes in elevation.
Mountain Hiking At least one hour on the mountain trail next to the house This walk is reserved for Summer when walking along the river is too hot. This is a paved asphalt road with views of the forest. Google map link - The hike is 1.9 km each way for a total of 3.8 km. This is about 2.5 miles total, and with an average walking speed of 3.0 miles per hour, this hike should take about an hour considering the changes in elevation.
River Walking At least one hour along the river close to the house This is actually the main walk reserved for days when outside temperatures are fairly cool. This is a paved asphalt walking path with no shade and nice views of the river. Google map link - The walk is 2.4 km each way for a total of 4.8 km. This is about 3.0 miles total, and with an average walking speed of 3.0 miles per hour, this walk should take about an hour.

Mountain Bike Riding At least two hours exclusively riding the mountain bike or an hour riding and then combine with one of the other movement workouts I am trying to ride a total of 30 km on mountain bike riding days. Figuring the average riding speed for a beginner is somewhere between 15-20 km per hour which converts to 9-12 miles per hour. This means about two hours of bike riding per day. These bike rides are good throughout the year and really depends on my feeling on a particular day. I am always looking for new rides. The following are a few of my favorites.

Park River Ride About half an hour to the park located along one of the main rivers This ride is usually combined with one of the walks or a partial psytrance workout. Google map link - The ride is 7.0 km each way for a total of 14.0 km. This is about 8.5 miles total and with an average riding speed of 9-12 miles per hour, this ride should take about an hour total considering possible busy traffic conditions.
Shrine River Ride About one hour to the shrine located along one of the main rivers This is basically the same ride as the one above but is about twice as long and continues on to Gion Shrine which is located along the same river. Google map link - The ride is 14.9 km each way for a total of 29.8 km. This is about 18.5 miles total and with an average riding speed of 9-12 miles per hour, this ride should take about two hours considering possible busy traffic conditions.
Beach House Ride About half an hour to our beach house close to Nishiwaki Beach This ride is more challenging because of changes in elevation and is reserved for later in the year. Google map link - The ride is 16.9 km each way for a total of 33.8 km. This is about 21.0 miles total and with an average riding speed of 9-12 miles per hour, this ride should take at least two hours total because of elevation changes and considering possible busy traffic conditions. Google shows elevation changes of 169 m up 183 m down.

Through Mountain
Directions Going Go through the mountain and stay to the right Turn right at the first right turn - greenhouse Turn left at the end at the white gate Follow the road with the guardrail Turn left at the end of the road Turn right onto 229 at the end of the road - Iseki Follow the road to the right Then follow the road to the left Turn left at the end of the road Turn left at the end of the road again Turn right at the signal - B.S.D. shop Continue on to the beach house				Directions Returning From the beach house Turn left at the signal - B.S.D. shop Turn right where it shows 229 begins Turn at first 90 degree turn to stay on 229 Continue to stay to the left to stay on 229 Follow the road to the right Follow the road to the left Turn left - Iseki Turn right at the first right turn Turn left at the guardrail Follow the white gate Turn right at the first right turn Turn left at the greenhouse Return home
Around Mountain
Directions Going Turn right at preschool Stay left at the first fork in the road and follow the huge farms Continue following the same winding road Turn right at the Miwa School Follow the curving road towards Route 39 Turn right on street before Route 39 and before the Ltec company Follow side path along Route 39 Turn right into the farms on the road after the crosswalk, guardrail, and white gate Follow the road and turn left after the huge house which is after the greenhouse Turn right at the first road and follow to the greenhouse which is where it connects with the Google map Turn left at greenhouse Turn left at the end towards the white gate Follow the road with the guardrail Turn left at the end of the road Turn right onto 229 at the end of the road - Iseki Follow the road to the right Then follow the road to the left Turn left at the end of the road Turn left at the end of the road again Turn right at the signal - B.S.D. shop Continue on to the beach house				Directions Returning From the beach house Turn left at the signal - B.S.D. shop Turn right where it shows 229 begins Turn at first 90 degree turn to stay on 229 Continue to stay to the left to stay on 229 Follow the road to the right Follow the road to the left Turn left - Iseki Turn right at the first right turn Turn left at the guardrail Follow the white gate Turn right at the first right turn Follow the road then turn left at the end Turn right after the huge house Turn right at the end of the road Follow the road to Route 39 Follow side path along Route 39 Turn left at the crosswalk after the Ltec company Turn right at the Miwa School Continue following the same winding road Return home

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.

Additional Reading

General Weight Training
Wikipedia: List of weight training exercises

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