Fit at 40.



  • So it's about time....after probably getting pretty close to the hundy over xmas, starting to get into a bit of a routine and ramp up the exercise. I'll probably post here pretty infrequently but thought it'd be good to check back on and get some tips from you gurus.

    Trying to do short and sharp, that I can do with Bonesetta in tow. 45-50 mins is about tops at the moment. So anyone got some workouts similar to below they could throw up as ideas, or some good exercise sets to get amongst?

    I should note, I fucken suck at pull ups so steer clear of them, but any ideas to help get towards being able to actually do more than one are welcomed.

    Upper Body
    4 Sets
    1a. Dumbbell press into dumbbell fly x 10-12
    1b. Close grip Lat Pull down into row x 10-12

    2-3 Sets
    2a. Woodchop x 10-12 both sides
    2b. Reverse Woodchop x 10-12 both sides
    2c. Upright barbell row x 8-12 (basically to failure)

    Legs
    3 Sets
    1a. Front Squat x 5
    1b. Box jumps x 8

    1 Set
    2a. Back Squat x 10-15
    2b. Squat Jumps 60-120 Seconds

    2-3 Sets
    3a. Dumbbell Romanian Deadlift x 8-12
    3b. Dumbbell Calf Raises x 15-20
    3c. Alternating Jump Lunge x 16-20

    Whole Body
    3 Sets
    1a. Back Squat x 10-12
    1b. Swiss ball reverse crunch (to failure)

    3 Sets
    2a. Bench Press x 8-12
    2b. Wide Grip Pulldown x 10-12 (Final Set as drop set to failure)

    2-3 Sets
    3a. Dumbbell Thrusters x 10-12
    3b. Standing dumbbell row x 10-12

    2-3 Sets
    4a. Cable Tricep Extension x 10-12
    4b. Cable bicep curls x 10-12

    To finish all workouts:
    Rotisserie (2 Sets, 30 seconds per exercise, increase time for progression)

    • Supermans
    • Right Side plank
    • Crunches
    • Left Side plank
    • Front Plank


  • @Bones kettle bells would be a good addition. Plenty of stuff you can do with them, in particular things like goblet squats and heaps of pressing variations. Your list of stuff is pretty good, what are your favs? If time is short I like focusing on a balance of what you enjoy and something you can track improvement in. Too many options can feel a bit scattergun.



  • Oh, and welcome aboard!!



  • @Paekakboyz said in Fit at 40.:

    @Bones kettle bells would be a good addition. Plenty of stuff you can do with them, in particular things like goblet squats and heaps of pressing variations. Your list of stuff is pretty good, what are your favs? If time is short I like focusing on a balance of what you enjoy and something you can track improvement in. Too many options can feel a bit scattergun.

    Yeah I discovered goblet squats (or as Bonesetta likes to call them, "Goblin squats") a couple of years ago, horrible bastards.

    I have an upper and lower body workout that I'm doing on the days I go myself, with slight variations throw in from time to time. Those workouts above are decent for tracking as I can track improvements on reps/weights/time for most of them.

    Upper Body
    5x 6-12 Bench Press
    5x 6-12 seated row
    4x 10-12 cable butterflies superset with swiss ball pushups to failure (feet on ball)
    4x 8-10 inverse row (feet on ball) superset with side lateral raises (dropset to failure)
    2-3x 8-10 DB floor press superset with 6-10 military press
    2-3x wide grip lat pull down (final set dropset to failure)

    Legs
    5x 6-12 deadlift
    5x 8-12 leg press superset with 6-12 goblet squats
    Below superset x 3
    8-12 hamstring curl (both legs up, one leg down)
    8-12 leg extensions (both legs up, one leg down)
    12-20 calf raises



  • Another workout I like to throw in if short on time is:
    2 mins rowing machine
    20 Press ups
    20 Sit ups
    20 kettlebell lunges

    Repeat for 3 sets (is all I can do at the moment).



  • If you want to nail pullups then the lat pulldowns wiill get you going in the right direction.

    Once a bit of weight comes off they will come much easier.

    When i first started gymming my PT got me to start one of the regular workouts I was doing with 10 pullups across as many sets as it required to get the 10 done. Right now that will seem tough if you struggle to do one but soon you will be able to do a couple then 3 then you are can try and do them in 3 sets and so on.

    I think he got me to do them at the start of the workout as I was probably less fatigued then.

    Its a good little challenge and a real acheivement once you nail it



  • @JK awesome that sounds like a neat way to tackle it, cheers.

    Edit: I should say I think it's a bit of a mental thing too, probably technique also! It's something I've just never been good at despite not typically lacking in back/core strength.



  • @Bones

    Another option for the pullups is to train the negatives for a while

    Jump, or use a box, to get yourself to the top of the bar and then lower yourself with control. You should be fighting all the way through the negative. A minimum of 3 secs to get down to the bottom but preferably 5 secs. Repeat for reps.

    It's different from the lat pull down because the supporting muscles/core are all engaged tin a similar way to a full pullup. It helps get the mind muscle connection for the full movement.

    Treat the negs like any other exercise. Once you get to something like 3 x 12 with 5s negs you then switch to the real exercise. It's an easier way to make that initial progress

    Yet another option is 'grease the groove'. I've never tried it, but people have success with that method too. Google it.. (Basically do the exercise often but keep well within your max reps)



  • @Duluth ace, cheers.



  • also you can buy heavy elastic bands to assist with pull ups.



  • Are you doing shit at home? If so have a look at a set of these

    https://www.ybellfitness.com/

    Very simple but very clever design. Mrs Mariner picked up a couple of the lighter ones and it's amazing how many different things you can do with them. I'm pretty impressed actually.



  • @mariner4life live in a one bedroom flat so not really and it's 0 degrees outside so the park across the road is out. You Aussies.

    Nah moving to a house soon and it's getting warmer so will check them out cheers.



  • Nearly 100 ? Fuck that is fat for a skinny funt like you.

    There's lots of schools of thought for pull/chin ups. I've grown to love them but then again we're all different, I look at posts by people telling us all about their running achievements with utter disgust at the very thought.

    @Duluth I did grease the groove for pull ups. Really effective but I got bad tendonitis in my right arm which still gives me grief.

    Try this workout. Get your max number of pulls/chins. Do half. Rest for three minutes then same again. Repeat two more times ( four sets in total ).

    Each workout subtract 10 seconds from the rest time. I'm doing this at the moment at the park. Will retest my max in a few weeks.

    Oh and not sure if you know but I love a good legless rope climb when I want to show off to my son's or any hot bitches stalking my FB/Tinder/Bumble



  • @MN5 Pull ups has always been a huge weakness for me, even when I was a gym bunny.

    at least 3 or 4 days a week, I do 3 sets of pull ups...2 weeks ago I was doing 3 of 5, am upto 3 of 7.

    Goal is to be able to do 15 pull ups without needing to kick out or use my legs for a little momentum.

    I expect it'd be easier if I got back to my preferred weight of 92-93kg too, but weight this morning after a dump at 97.3kg.



  • @taniwharugby said in Fit at 40.:

    @MN5 Pull ups has always been a huge weakness for me, even when I was a gym bunny.

    at least 3 or 4 days a week, I do 3 sets of pull ups...2 weeks ago I was doing 3 of 5, am upto 3 of 7.

    Goal is to be able to do 15 pull ups without needing to kick out or use my legs for a little momentum.

    I expect it'd be easier if I got back to my preferred weight of 92-93kg too, but weight this morning after a dump at 97.3kg.

    Hmmmmm possibly overtraining a bit there me old mate. Watch those tendons !

    I think training chins/pull ups twice a week is a pretty decent number especially as we get older.



  • it helps my shoulder I had issues with in the past, especially just doing a hang and hold.



  • @MN5 I know right, never weighed myself over the main xmas period but did shortly after (when it felt like the weight had dropped) and was sitting solid at about 98.9 or something.

    Sounds like a good workout. So half a pullup, 4 times with 3 mins rest in between. Reckon I can smash that.

    Have you ever tried climbing a pole with just your hands?



  • @Bones said in Fit at 40.:

    @MN5 I know right, never weighed myself over the main xmas period but did shortly after (when it felt like the weight had dropped) and was sitting solid at about 98.9 or something.

    Sounds like a good workout. So half a pullup, 4 times with 3 mins rest in between. Reckon I can smash that.

    Have you ever tried climbing a pole with just your hands?

    Yes. It's easier than a rope. Will do a video and tag you on fagbook.

    All shit aside how are you only managing half a pull up? Weren't you playing rugby quite seriously until recently ?



  • @MN5 said in Fit at 40.:

    @Bones said in Fit at 40.:

    @MN5 I know right, never weighed myself over the main xmas period but did shortly after (when it felt like the weight had dropped) and was sitting solid at about 98.9 or something.

    Sounds like a good workout. So half a pullup, 4 times with 3 mins rest in between. Reckon I can smash that.

    Have you ever tried climbing a pole with just your hands?

    Yes. It's easier than a rope. Will do a video and tag you on fagbook.

    All shit aside how are you only managing half a pull up? Weren't you playing rugby quite seriously until recently ?

    Do not. It was a joke. I knew you'd be pretty good at getting hands on with pole.

    I tended to steer clear of all the pull up bars on the rugby field, I found they got in the way of actually playing rugby.



  • @Bones said in Fit at 40.:

    @MN5 said in Fit at 40.:

    @Bones said in Fit at 40.:

    @MN5 I know right, never weighed myself over the main xmas period but did shortly after (when it felt like the weight had dropped) and was sitting solid at about 98.9 or something.

    Sounds like a good workout. So half a pullup, 4 times with 3 mins rest in between. Reckon I can smash that.

    Have you ever tried climbing a pole with just your hands?

    Yes. It's easier than a rope. Will do a video and tag you on fagbook.

    All shit aside how are you only managing half a pull up? Weren't you playing rugby quite seriously until recently ?

    Do not. It was a joke. I knew you'd be pretty good at getting hands on with pole.

    I tended to steer clear of all the pull up bars on the rugby field, I found they got in the way of actually playing rugby.

    Yeah I was kidding too ( MN5 surreptitiously deletes a video on fb )


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