this is me broken down old body as of the 8th Jan 2013
Att ---- all Oldies yous can do it TOO
This was me at the start 8th January 2013
Im in me 74 year , suffered bad knees and back , with Arthritis, bin on anti inflamatorys fer years , not doing much good . I got fat and couldnt do much atall.
So Idecided to attack the arthritis with weight training , 50 years ago I was heavily into weights
--- I started on the 7th Jan 2013 got me some Dumbells and because me back is Irrepairable , got an ABB KING PRO bench for stomach exercises
diet -- I have an sandwich in the morning , an one meal at night around 6 pm
off all red meats , only fish and chicken ,--- veggies --Potatos , Carrots, Cauli , Broccoli,Zuccini, Celery---- sweets bananas peaches , and Non Dairy Ice cream ( Lite Licks )
only decafe coffee and whitener , no dairy products
three fish oil capsules a day , and for cold drinks , Table spoon cider vinegar and honey in big glass of water.
"cos of the crook knees I cant do Squats --So I worked out these LEG exercises .
1-- Calf, use phone books on floor toes on them and heel to ground the rais up on tip toes and SQUEEZE -- do this 30-40 REPITITIONS and 3 SETS
2--Thigh I strapped 5 Ks weights to old shoes, sit down , raise foot off floor then straighten leg, do this 25 REPS never let foot touch ground, Again 3 SETS
Stomach-----Set the bench to suit yourself, dont strain too much at the start, Im doing 3 SETS of 25 REPS
side stetches ---stand with back against door jam, dumbell in each hand (Choose the weight that suits )
then stretch each side 25 REPS 3 SETS
Chest -- Bench press using Dumbells 3 SETS 15 REPS
pectorial stretch using Dumbells 3 SETS 15 REPS
(I sit for these , because no strain on back ) all weights your choice , increase as you get stronger , dont over do it
1-- straight press above head with dumbells 3 SETS 15 REPS
2--- Dumbell in each hand , raise arms from sides up to parrallel with floor 3 SETS 15 REPS
1--- Biceps --straight curls--with dumbells 3 SETS 15 REPS
2---Triceps-- lean well forward , then straighten arms out behind you with dumbells 3 SETS 15 REPS