 Howie
Hayman
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. |
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 My
Workout Routine
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 wanted this online in order to be able to
access this information from anywhere. |
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| No |
Workout |
Bar |
Place |
Settings |
KGM |
Sets |
Reps |
Notes |
| 1 |
Level bench |
200 |
bench |
R-1 B-2 |
10.0 |
4 |
10 |
floor 1 line in front |
| 2 |
Incline bench |
200 |
bench |
R-7 B-5 |
10.0 |
4 |
10 |
all the way back |
| 3 |
Decline bench |
200 |
bench |
R-* B-0 |
10.0 |
4 |
10 |
floor 1 line in back |
| 4 |
Military press |
db |
bench |
R-* B-9 |
5.0 |
4 |
10 |
sit straight |
| 5 |
Flys |
db |
bench |
R-* B-2 |
0.0 |
4 |
10 |
bench forward |
| 6 |
Pullovers |
db1 |
bench |
R-* B-2 |
0.0 |
4 |
10 |
bench forward |
| 7 |
Pullups |
db1 |
bench |
R-* B-2 |
0.0 |
4 |
10 |
bench forward |
| 8 |
Shrugs straight |
db |
stand |
na |
5.0 |
4 |
10 |
|
| 9 |
Shrugs rotate |
db |
stand |
na |
5.0 |
4 |
10 |
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| 10 |
Lift front down |
db-1 |
stand |
na |
2.5 |
4 |
10 |
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| 11 |
Lift front up |
db-1 |
stand |
na |
2.5 |
4 |
10 |
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| 12 |
Lift side down |
db |
stand |
na |
0.0 |
4 |
10 |
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| 13 |
Lift side up |
db |
stand |
na |
0.0 |
4 |
10 |
|
| 14 |
Bicep curls |
db1 |
stand |
na |
5.0 |
4 |
10 |
|
| 15 |
Bicep curls |
db1 |
bench |
R-* B-2 |
2.5 |
4 |
10 |
each arm |
| 16 |
Tricep pullups |
db1 |
stand |
na |
5.0 |
4 |
20 |
behind head |
| 17 |
Tricep pushouts |
db1 |
stand |
na |
0.0 |
4 |
10 |
leaning each arm |
| 18 |
Forearm curls up |
db1 |
stand |
na |
5.0 |
4 |
20 |
|
| 19 |
Forearm curls down |
db1 |
stand |
na |
2.5 |
4 |
20 |
|
| 20 |
Flys - up |
rope |
bench |
R-* B-2 |
na |
4 |
na |
butt at middle of bench |
| 21 |
Flys - level |
rope |
bench |
R-* B-2 |
na |
4 |
na |
butt at middle of bench |
| 22 |
Leg squats |
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| 23 |
Leg lunges |
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| 24 |
Leg lifts forward |
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| 25 |
Leg lifts side |
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| 26 |
Foot heel raises |
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| 27 |
Foot side stretch |
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| 28 |
Butt lifts |
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| 29 |
Neck tilt forward |
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| 30 |
Neck tilt side |
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| 31 |
Ab crunches |
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| 32 |
Ab rotations |
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| 33 |
Ab stretch side |
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| 34 |
The moves |
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continuous |
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