 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 |
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| 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 |
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| 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 |
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| 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 |
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| 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. |
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 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
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. |
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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. |
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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. |
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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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