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Im Exercising to get me back to what I ustta was !
02-14-2013, 11:48 PM #1
ocker1 Member
Posts:2,028 Threads:789 Joined:Mar 2011
Im sick and tired of being so unfit and just getting by , medicines anti inflametries are useless
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

İmage

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
Shoulders
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



Arms
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
02-14-2013, 11:49 PM #2
ocker1 Member
Posts:2,028 Threads:789 Joined:Mar 2011
this is two weeks later

İmage
02-14-2013, 11:51 PM #3
ocker1 Member
Posts:2,028 Threads:789 Joined:Mar 2011
02-14-2013, 11:56 PM #4
Octo Mother Superior
Posts:42,578 Threads:1,469 Joined:Feb 2011
Hey Ocker!!! You look just like in your paintings! yay.gif

Good on you! Quite the change in just a few weeks! hi5.gif Awesome! Let this serve as an inspiration to us all. It's never too late to be the best you can be.

beercheer.gif

02-14-2013, 11:56 PM #5
ocker1 Member
Posts:2,028 Threads:789 Joined:Mar 2011
this is after One month , Im using me own routines I was using 50/55 years ago , the routine is full hour a day
im now concentrating chest shoulders , legs on Mon , Wed , Frid
stomach arms on Tues , Thurs , Sat

İmage
02-14-2013, 11:59 PM #6
Octo Mother Superior
Posts:42,578 Threads:1,469 Joined:Feb 2011
I think it's really impressive. hug.gif
02-15-2013, 12:02 AM #7
JayRodney ⓐⓛⓘⓔⓝ
Posts:31,268 Threads:1,438 Joined:Feb 2011
Woah! Looking pretty spry Ocker! hi5.gif Bet you're feeling a whole lot better as well. We all gotta' stay in shape in case TSHTF, and who knows we all may eek out a few more years in the game of life.

Octo is right, you do look just like your self portraits. A testimony to your talent. I would have recognized you from your paintings alone.

Great job buddy, very impressive!

wonder.gif
02-15-2013, 12:06 AM #8
ocker1 Member
Posts:2,028 Threads:789 Joined:Mar 2011
Cant walk or run properly 'cos Me left knee replacement in 1999 was a total botch up' now "They " reckon me other knee needs to be done ! but I dunno whether its worth it if it'd be a disaster too !

this routine of mine is what I ustta do 50 years ago , ( but with about a Tenth of the weight) . Still, it works on total burning," No Pain No Gain " principle

bit of a change now that the ol' bod is getting fitter .
changed it to Mon , Wed ,Fri --- for legs and upper body
Tues , Thurs, Sat ---for stomach sides an arms

Mon - Wed - Fri
six exercises 4 Sets
1-- calf raises-- 40 reps
2---thigh raises--- 25 reps
3---shoulders military press ---15 reps
4--- chest -- pectorial stretch---15 reps
5--- chest --- bench press--15 reps
6-- lats--from sides to horozontal---10 reps

Tues - Thurs - Sat
Five exercises 4 Sets
1--leg raises weighted shoes -- 20 reps
2 --side stretches -- 20 reps each side
3 -- Abbs on board --30 reps
4-- Biceps --20 reps
5-- Triceps -- 20 reps
Anonymous Kritter Show this Post
02-15-2013, 12:07 AM #9
Anonymous Kritter Incognito Anonymous
 
holy moly ocker1 was going to write after seeing your first pic' shouldn't that mug be in post office somewhere but after seeing your last pic i'll write look out chip n dales there's a new ocker in town!

you look great mate very happy for you cheers.gif
02-15-2013, 12:08 AM #10
ocker1 Member
Posts:2,028 Threads:789 Joined:Mar 2011
Hey ! another thing is me arthritis, its still there , but not as bad , I used to wake in the night in pain , I dont now , Ive bin on all the meds imaginable fer years an NONE of them did any good , I flushed them down the dunny three weeks ago an feeling a lot better
02-15-2013, 12:15 AM #11
ocker1 Member
Posts:2,028 Threads:789 Joined:Mar 2011
This gettin fit again is real good , I get up early now, an the ol' body dont complain.

Today I Done a full hour 6 exercises 4 Sets of 20 reps , , had a shower , egg sandwich fer brekkie an decafe coffee done two lottsa washing an hung it out , took me car fer a warrant of fitness, all before 10.30 !
Crikey I was usually only gettin outa the sack by this time
02-15-2013, 12:34 AM #12
JayRodney ⓐⓛⓘⓔⓝ
Posts:31,268 Threads:1,438 Joined:Feb 2011
That's more than I did last year. chuckle.gif

wonder.gif
02-15-2013, 12:43 AM #13
Octo Mother Superior
Posts:42,578 Threads:1,469 Joined:Feb 2011
It's kinda funny how that energy thing works... The more you spend of it the more you get. hmm.gif
02-15-2013, 01:44 AM #14
ocker1 Member
Posts:2,028 Threads:789 Joined:Mar 2011
Now Im hoping a few Older blokes, will get the message

hey Me Quack reckons its amazing, an hes gunna shame all his other old patients , he reckons hes never ever seen a 74 year old body that looks like that

02-15-2013, 01:51 AM #15
Octo Mother Superior
Posts:42,578 Threads:1,469 Joined:Feb 2011
That's excellent! clap.gif I hope you're proud of yourself, I sure as hell am. beercheer.gif



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