Getting Back in Shape

[RLT63]

started a 100 rep routine with the Steel Mace.
I do 3 different moves with the rope, for 60 reps, 20 Kettlebell swings each side with one hand and 30 with 2 hands,
25 Indian Club Swings and then 100 reps with the Mace.
After that I come back and do variations two or three times and each time I finish with 100 reps with the Mace
It’s about 250 reps each cycle (round ). I think I’m going to increase it to 300 reps per round . I may just do the Mace routine 3 times for some of the rounds.
It’s a good upper body workout and pretty good for cardio.

 

[RLT63]

Workout Wednesday
Flys x 10
Flys SS/w Incline DB Press 40 x 10-12,10-10,10=6
Expander SS/w InnStar ss/w Krusher x 10-9-10,
10-10-10
3 Way Curls X 10-10-10
Band Curls x 10
17 sets, intense 171 reps
Followed by:
Double Wave 40
Single Wave 10
Crossovers 10
One Arm KB Swings x 20ea
KB Swings x 10
Mace x 100
15 lb Clubs x 20
10lb Clubs x 10
5 lb Clubs x 10
250 reps
Good workouts today.
421 reps total

 

[RLT63]

Shoulders, Triceps, Friday
Rear Band Pulls ss/w InnStar ss/w Krusher x 10-10-10, 10-10-10, 10-10-10
Reverse Grip Expanders x 10,10,10
12 sets
Good, intense workout 120 reps

Back Saturday
TG Pull Ups x 10,10,10
Heavy Mace x 100
15 lb Clubs x 20
10 lb Clubs x 10,20
X3 Seated Rows ss/w Expanders x 10-10,
X3 Seated Rows x 10,10,10
Heavy Mace x 100
10 lb Clubs x 30
One Arm KB Swings x 10ea
KB Swings x 30
410 reps
Good workout

 

[RLT63]

Yesterday’s quick workout
400
10 lb Mace
Overhead Swings x 20
One Arm Swings x20 right, 20 left
Reverse 1 Arm Swings x 20 right, 20 left
Right to Left x 20
Left to Right x 20
Back and Forth x 60
200 reps, rest 30 seconds
7 lb Mace
Overhead Swings x 20
One Arm Swings x 20 Left, 20 Right
Reverse 1 Arm Swings x 20 Left, 20 Right
Right to Left x 20
Left to Right x 20
Back and Forth x 20 (my grip gave out at this point)
5 lb Clubs High Swings x 20
KB Swings x 20
200 reps
400 reps total
My forearms were burning and my grip was gone.

 

[RLT63]

Got the BodyBlade Pro. It’s great for quick workouts

Bodyblade: Rapid Contraction Technology through Vibration and Inertia

Bodyblade® was created in 1991 by physical therapist Bruce Hymanson with the goal of providing his patients a functional method of training the body that could adjust to the level of any user.

bodyblade.com

 

[RLT63]

Just did a 400 rep Mace workout followed by a quick session with the BodyBlade. I will work Shoulders and Triceps later today.
4/11/24 doing 1,000 reps with the Mace now

 

[RLT63]

I’m focusing on the journey, working out to get better at working out. Not just thinking about losing another 50 pounds. For me, the workout is my sport. Lifting more weight, doing more reps, resting less and increasing intensity are my goals. The workout is not just a means to an end, the workout is the goal.

 

[Chains Broken]

I’m focusing on the journey, working out to get better at working out. Not just thinking about losing another 50 pounds. For me, the workout is my sport. Lifting more weight, doing more reps, resting less and increasing intensity are my goals. The workout is not just a means to an end, the workout is the goal.

Impressive, do you mind if I ask your long your workouts usually take?

 

[RLT63]

Impressive, do you mind if I ask your long your workouts usually take?

When I’m doing resistance training (lifting weights, X3 Bands and Total Gym) usually about 20-30 minutes. Today I just had Shoulders and Triceps so it didn’t take that long. I do a lot of supersets (2 exercises with no rest between) and tri-sets (3 exercises with no rest between)
When I’m doing the Steel Mace, Battle Rope, Indian Clubs and Kettlebells I am gping for 400 reps and I have not timed it but it’s brief and intense.
And I’ve been doing the BodyBlade which only takes a few minutes at a time.
This week it looks like this
Wed - 400, Thu- Chest, Biceps and BodyBlade, Fri - Shoulders, Triceps and 400
Sat - Back, BodyBlade and Battle Rope
I was doing DDP Yoga and I am going to work that back into the routine.
The 400 reps is done with only a 30 second rest after 200 reps so it probably takes 7 or 8 minutes. My goal is to work up to three rounds for a total of 1200 reps.

 

[BarneyFife]

I have a mini-trampoline/rebounder and a Water Rower. I also walk a lot. I really hated exercise before I got the rebounder because I had fibromyalgia, which I somehow developed at age 13. After using the rebounder for a few months my fibromyalgia was gone and now I can do just about any exercise I want.

When I first heard about it, I dismissed it as a useless fad. Then, a few years back I saw a documentary about how NASA was using them to build and replace optimum bone and muscle density in astronauts before and after space missions. It seems that life is a constant struggle against gravity and space travel tends to deteriorate earthly life force. Go figure.

.

 

[RLT63]

I have a mini-trampoline/rebounder and a Water Rower. I also walk a lot. I really hated exercise before I got the rebounder because I had fibromyalgia, which I somehow developed at age 13. After using the rebounder for a few months my fibromyalgia was gone and now I can do just about any exercise I want.

When I first heard about it, I dismissed it as a useless fad. Then, a few years back I saw a documentary about how NASA was using them to build and replace optimum bone and muscle density in astronauts before and after space missions. It seems that life is a constant struggle against gravity and space travel tends to deteriorate earthly life force. Go figure.

.

I know how it is with pain. I have nerve pain in my left leg from issues in my back and both knees need to be replaced. The surgeon told me it won’t hurt to put off knee surgery it’s just a matter of ho much pain I want to put up with. He wants me to lose some more weight too before surgery.
I have RFA every 6 months and it helps some but the only leg work I have been doing is DDP Yoga and I do a lot of walking at work.
I use DMSO and Aspercreme Warming Gel on my lower back and knees.

 

[RLT63]

• 3 minutes ago

Saturday Workout
Back
X3 Seated Row ss/w Krusher ss/w BodyBlade x 15-10-1 minute, 20-10-40 seconds, 20-10-30 seconds
TG Pull Ups x 15, 15
15 lb Clubs swings ss/w 10lb Clubs High Swings x 20-10
10 lb Clubs High Swings x 20,20
TG Pull Ups ss/w KB Swings x 15-30
BodyBlade 5 minutes
Over 400 reps

Rest

Workout 2 -300 reps plus BodyBlade
Heavy Mace
Overhead Swings x 20
1 Arm Swings 20 r 20 l
Rev 1 Arm Swings 20r 20l
Right to left x20
Left to Right x 20
Side to Side x 60
Rest 30 seconds
Overhead Swings x 20
KB Swings x 50
Club High Swings x 30
BodyBlade

 

[RLT63]

Got a 15 pound Mace last night and have a 25 pound Mace on the way.
I did a 400 rep workout with the new Mace this morning before work.
My hands are still shaking.
I tried to post video of my chest workout but it won’t work on this forum for some reason.

 

[RLT63]

CreateConnectCommit.com

Create Connect Commit teaches people how to do the one thing that most people can’t do; Change

createconnectcommit.com

 

[RLT63]

Impressive, do you mind if I ask your long your workouts usually take?

I’m now doing a 1,000 rep nonstop workout with the Maces and it takes 33 minutes

 

[Jericho]

There's a guy I follow on YouTube named "Trevorsinstinct". All his workouts consists of kettlebells and the mace, and he has a phenomenal physique. If I had the space in my home, I would go this route instead of going to the gym.

 

[Ritajanice]

Here are my exercise machines, I used to work out at the gym, had to leave , as the price membership doubled in price, I also still jog plus power walk..

 

[RLT63]

There's a guy I follow on YouTube named "Trevorsinstinct". All his workouts consists of kettlebells and the mace, and he has a phenomenal physique. If I had the space in my home, I would go this route instead of going to the gym.

Thanks. Good videos

 

[RLT63]

My leg has been bothering me with the nerve pain so I didn’t do the mace routine this morning just did some pre-exhaust training for chest. If the leg is okay this afternoon I may do the mace routine. If not I’ll train with bands and the BodyBlade