What’s your gym routine?

Gomer Pyle

New Member
I'm 45, my weak points are feet,knees,hips, probably due to my last job with standing on the same spot for 8 hours a day on concrete, no matter how much squats or leg building exercise I do ,I can never get any gains just pains , upper body no problems , could lift weights all day long , any suggestions for lower body
i'm oldish (43) and tall and similar weak points to yourself. PT's have told me squats and deadlifts difficult for long limbed so be sensible and leave ego at home
i find if i'm going to do these excercises i get on a lot better if i take a lot of time to warm up/ stretch first i.e. med ium intense row machine 500m and maybe 7 minutes on a seated in door bike pedalling

i then do squat type stretches and also try and do 10 x squats on the flat side of an upturned buso ball thing- you can really feel what that does for coordination and engaging other support muscles/ ligament things on the sides of your knees

i'll then do say 5 squats with bar, another at 40kg another 5 at 60 kg and then once warmed up go for the 5 lots of 5 reps at the large weight

also doing them in your socks without shoes on, on a hard surface helps

there are some good form guides on line - do some research maybe search '5x5 stronglift'

good luck
 

teslacoils

Member
Arable Farmer
Location
Lincolnshire
I'm 45, my weak points are feet,knees,hips, probably due to my last job with standing on the same spot for 8 hours a day on concrete, no matter how much squats or leg building exercise I do ,I can never get any gains just pains , upper body no problems , could lift weights all day long , any suggestions for lower body

Rowing I find covers most bases. How ever creaky my knees feel, or tight my back is, 20 minutes steady rowing helps.
 

teslacoils

Member
Arable Farmer
Location
Lincolnshire
My new routine is:

20 mins row
20 mins squats and deadlifts
20 mins stepper.

Although perhaps 10 mins was distracted by some ace boobs, and ten mins tutting at some chap huffing, puffing, dropping weights etc.
 

MRT

Member
Livestock Farmer
Twice a week: 10-20 mins skip 30 push ups 30 sit ups 2-3 rounds on the speed ball - get battered by kids on the pads for the next two hours - crawl home.
 

Yosemite Sam

Member
Location
Wiltshire
I do sit ups and press ups most days and do 45mins on my Stepper, 2 days on, 1 off, at the moment. My knees are feeling their age and although I like running and have a treadmill, the stepper is far easier on my knees and as I have 27 different programs on it and many levels, I don’t get bored.
 

SteveHants

Member
Livestock Farmer
When I was livestock farming (sheep and pigs) I would:
Gym (weights) 3 x/week, one rugby training, one match on Saturday (livestock permitting).

Now I'm not and I'm a bit too broken for Rugby these days (also the Uni team is very serious).

Gym 3 x week (weights).
I've adapted/made a full body programme based around 5 x 5 as I'm just getting back into it.
Got good results from 5/3/1 in the past.
Should probably consider some cardio at some point, I quite like circuit training type stuff.
 

Forest&Farm

New Member
Back and Tris - Chest and Bis - Shoulders and Legs - Abs and cardio.

Just shuffle that around most weeks depending on how I'm feeling.

Been hugely inconsistent lately so need to get my arse into gear
 

teslacoils

Member
Arable Farmer
Location
Lincolnshire
Bloody deadlifts are killing me. I'm only lifting 60 percent of my pre back injury amount and my little legs are jiggered! Today's gym totty score was 4. But ace chat with another chap I know about star trek so overall a win.
 

SteveHants

Member
Livestock Farmer
I bought one of these at the start of lockdown....
20200326_145319.jpg
20200326_145319.jpg
 

fgc325j

Member
This is my program for now, I try to go 5 times a week, sometime 6 sometimes 4. And at the end of each session I do 15mins on the tread mill fast inclined walk. Heart rate at 125ish.


Day 1

Incline bench (smiths machine)
4 sets 12,10,8,8

Flat chest press (plate loaded)
4 sets 12,10,8,8

Seated cable fly
3 drop sets

Flat bench press
4 sets 12 reps

Tricep pushdown
4 sets 12,10,8,8

Tricep overhead extension
4 sets 12,10,8,8

Day 2

Lat Pulldown machine
4 sets 12,10,8,8

Close grip cable rowing
4 sets 12,10,8,8

T-bar row
4 sets 12,10,8,8

Close grip Pulldown
4 sets 12,10,8,8

Bicep barbell curl
4 sets 12,10,8,8

Rope hammer cable curl
3 sets 12 reps

Day 3

Shoulder military press
4 sets 12,10,8,8

Superset
Face pulls/db lateral raise

Leg extension
3 sets 12 reps

Leg press
4 sets 12,10,8,8

Deadlift
4 sets 12,10,8,8

Standing calf raise
4 sets 12 reps
Well - i am the wrong side of 60, and i started going to the gym to do extra physio after my 2nd hip-op. I had gotten into a routine of going
to do a 70-80 minute session every 3rd day, starting with 20 mins on the X-trainer, and then do lower/upper body work on the cable machines.
With lockdown i do the following session with kettlebells, out in the barn, again, every three days. Start of the 1st minute - 16kg K/bell 7 snatches
with my right hand, and then 7 snatches with my left, and then put the K/bell down. Repeat at the start of the 2nd minute.
Start of the 3rd minute grab a pair of 20 kg K/bells and do alternate standing shoulder presses -total of 12, 6 left 6 right. That is one set and i repeat
for 6 sets. I raise a good sweat, and my heart rate gets up to around the 130 mark.
 

Hampton

Member
BASIS
Location
Shropshire
Yes I have a pt instructor and have a written program that we tweak every couple of weeks
I just have (pre lockdown and gym shutting) a PT every monday, then copy what he did that week hopefully going back in for 2 solo sessions. He changes what I do every Monday and I copy that.
Mixing it up shocks body and helps get in better shape.
Worst he ever had me do was turning the treadmill into something called a dead mill (don’t turn it on, just hold the rail and sprint pushing back on the mill for 30 seconds. Get off it, 25 press-ups, back on mill 30 seconds, get off 25 sit-ups. Repeat 4 times. I couldn’t do last rep of sit-ups!
Brutal
 

tw15

Member
Location
DORSET
This is my program for now, I try to go 5 times a week, sometime 6 sometimes 4. And at the end of each session I do 15mins on the tread mill fast inclined walk. Heart rate at 125ish.


Day 1

Incline bench (smiths machine)
4 sets 12,10,8,8

Flat chest press (plate loaded)
4 sets 12,10,8,8

Seated cable fly
3 drop sets

Flat bench press
4 sets 12 reps

Tricep pushdown
4 sets 12,10,8,8

Tricep overhead extension
4 sets 12,10,8,8

Day 2

Lat Pulldown machine
4 sets 12,10,8,8

Close grip cable rowing
4 sets 12,10,8,8

T-bar row
4 sets 12,10,8,8

Close grip Pulldown
4 sets 12,10,8,8

Bicep barbell curl
4 sets 12,10,8,8

Rope hammer cable curl
3 sets 12 reps

Day 3

Shoulder military press
4 sets 12,10,8,8

Superset
Face pulls/db lateral raise

Leg extension
3 sets 12 reps

Leg press
4 sets 12,10,8,8

Deadlift
4 sets 12,10,8,8

Standing calf raise
4 sets 12 reps
To fecked and don't have time for all that after a days work .
 

owen r

New Member
Location
west wales
This is my program for now, I try to go 5 times a week, sometime 6 sometimes 4. And at the end of each session I do 15mins on the tread mill fast inclined walk. Heart rate at 125ish.


Day 1

Incline bench (smiths machine)
4 sets 12,10,8,8

Flat chest press (plate loaded)
4 sets 12,10,8,8

Seated cable fly
3 drop sets

Flat bench press
4 sets 12 reps

Tricep pushdown
4 sets 12,10,8,8

Tricep overhead extension
4 sets 12,10,8,8

Day 2

Lat Pulldown machine
4 sets 12,10,8,8

Close grip cable rowing
4 sets 12,10,8,8

T-bar row
4 sets 12,10,8,8

Close grip Pulldown
4 sets 12,10,8,8

Bicep barbell curl
4 sets 12,10,8,8

Rope hammer cable curl
3 sets 12 reps

Day 3

Shoulder military press
4 sets 12,10,8,8

Superset
Face pulls/db lateral raise

Leg extension
3 sets 12 reps

Leg press
4 sets 12,10,8,8

Deadlift
4 sets 12,10,8,8

Standing calf raise
4 sets 12 reps
Don't forget abs when working out a lot. Lower back and abs need the same amount of work. Good workout routine.
 
I started paying for a gym a few months ago I went three times :X3: I just don't like being looked at. Went back to my regular exercise of long walks
 

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