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  • 2nd day of “light” workout

    Okay, for those just joining, I went through nasal septum reconstruction last week and am restricted to no more than 20 lbs lifting. Put a bit of a crimp in my individual body part training, but this is my second day of full circuit training, and I have to tell you, it is a real workout.

    First and foremost, I've increased all the repetitions to 15 per set instead of 10. I still do three sets for each body movement, but the increase in reps more than makes up for the reduction in weight. So I went from bicep curls to tricep extensions to shrugs to flyes to calf raises to squats to leg extensions and leg curls to seated rows and bench press. All in under 30 minutes. Yep, no pauses. And believe me, I am perspiring as heavily as when I do the heavy weights.

    One thing that hasn't changed is the ab workout at the beginning. Oblique twists x 30, 4 minute ab exercise x 40, V-ups x 30 and situps x 150 using the inflatable exercise ball.

    The neatest thing about this routine is the way your muscles “pump” as you are doing it. Since you are not forcing the muscle to enlarge by picking up heavy weights, the blood flow is more complete and steadier, so by the end of the 10th repetition, your muscles are starting to swell up with blood and by the end of the first set, you feel “pumped”. By the end of the third set, your muscles are almost screaming “enough” and that's when you hit them with the opposite exercise. The endorphins kick in, and BAM (my apologies to Mr. LeGasse), you feel incredible. Almost like the Hulk on steroids.

    Now if you are just joining us, please understand that I have been exercising sex days a week for several months, am a certified ISSA trainer, and know a bit about keeping form and doing the exercises correctly. I have also consulted my doctor concerning any health issues I may have at age 61 that would prevent me from doing these exercises. Bottom line, if this motivates you to work out, all well and good, but the workout described above is NOT a beginner's workout.

    If you would like to get more information about working out, you can either scroll back through my posts to the earliest, or message me here on Cowbird.com. I would be happy to answer any questions about exercise, dieting, or weight loss you have.

    Got to run, I am in desperate need of a shower and have some grocery shopping to do before the family gets over to the house for homemade chicken and noodles tonight. I do love the holidays.

    I hope you are all having a blessed and glorious day.

    Fred
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