DnvrFox

For example:

https://www.livestrong.com/article/402773-best-free-weight-exercises-for-women/

Overview

The best free-weight exercises for women are the same ones that work for men. Heavy, compound exercises with barbells and dumbbells do not just build muscle or burn fat, but also increase specific bone mineral density. Strong bones are essential to avoiding osteoporosis, which currently afflicts 1-in-5 women in the United States. When performing the six exercises described below, never lift without a spotter or safety cage.

and:

Compact Weightlifting System With Safety Cage - Patent 6685601



Also the term "Power Cage" is synonymous, along with Power rack

sarals 

DnvrFox, you are a BEAST!!! Wow...

I ran four miles this morning, recovery from yesterday's 65 mile climb-fest. Tomorrow is a 120 - 125 mile ride, with a monster 3400 climb in the middle of it (Eureka Canyon, Red).

After that, I have to concentrate on tri training. The next triathlon is less than two months away....

alanknm

Was up at my cottage with my wife sorting out a pair of new sea kayaks a couple of weeks ago..



Lots and lots of boat time. Then spent the next weekend getting my level 1 certification over 2 days.. 6 hours in the boat each day. Lot's of fancy paddling technique, learning how to do rolls, rescues and stuff.

Day 1 was interesting. A local triathlon club was there. About 20 people with their TT bikes. Made me wish I had the bike instead of the kayak. The Canadian National Road race championships were held nearby a couple of weeks before and I wouldn't have minded trying out the course.

There was an real emergency on the other end of the lake the second day of classes. A family of four flipped their canoe under windy conditions. One of our classmates who was a former lifeguard and one of the instructors took off like a pair of rockets and got there before the emergency crew. Two kids were bobbing around in their PFD's, no problem. The non-swimming mother was floating around in her PDF totally freaking out and her idiot husband was holding on to the upended canoe while trying to get his PFD on... yeah. I know .. really smart. It was a good thing it was a hot day and the water was warm.

Our instructor said that was the first time he'd had to save people in a canoe. He'd done it a few times for real for people in kayaks but this was a first.

cehowardGS

Okay, you got me to lay low on the Smith machine for a while, will start using the power rack instead. See how that goes for about a month.. The Smith machine takes care of the balance, and I can go with more weight. When I use the power rack, I cut the poundage in half.

cehowardGS

No, U are the beast!! Banging out a 4 mile run, right on top of a 65 mile climbing fest the day before, sheesh..Awesome to say the least!

cehowardGS

Today, was one a great one. I had my close friend of about 55 years with me. He was the one that pulled my coat to exercise way back in our mid twenties. However, he stopped a long time ago. Now, he is way, way overweight, athiritis, and 70 years old to boot. This is the second day this week I worked with him. I started him off with light stretches, free squats (no weights), women's pushups. Today, I did the same thing with him, but included some machines with very light or no weights at all. The main thing I kept him moving for about 45 minutes. In the meantime, I got in a upper body workout, not as intense as I wanted, but I got it in.

Here is a quote from my friend that he told me some 45 to 50 years ago, and I never forgot. He said Coleman "if you work machines, at some point in time they will wear out, if you work the body, it gets, better, and better, and better"... Never forgot that, and I owe him too.

stapfam

Two daughters- married and gardens that are in need of work. Eldest has a big hole in her garden that eventually is going to be a sunken Patio. I helped dig the hole and it is huge. Youngest has a smaller garden that is covered in Beach Shingle and she has had enough of it. So out with the pickup- Load the Shingle on to the truck and then unload at the other daughters. Around about 5 ton--shifted twice. My back hurts.

teachme

Total Gym workout, focused on the core and shoulders.

sarals 

Not yet. My doctor still won't let me. And the pool won't let me swim until the road rash heals. I'm trying to be patient!

cehowardGS

Leg Workout Bally's Gym: I worked with the free weights. Leg Squats with Barbell (no smith machine) Hack Press on Hack machine, Leg Press on Leg Press machine. Foward leg extensions, backward leg extensions, toe raises, sitting/standing. My ab work was awesome. After I did my regular ab routines, I walk around to cool down. Low and behold I come back to the slant board, big muscle bound guy doing my routine with the 45 lb plate. Okay, I got to do another set! He does a set of 15 with the 45lb plate. I asked can I work in, he nods yes, I jack the slant board up another notch, he goes to move the 45lb plate, I quickly tell, I will use it too. (long run on sentence).

He looks suprised. I quickly mount the slant board, put the 45lb plate in position, and start doing sit ups. I will admit, I was putting a little something extra in this set, not only was I going to double his reps, I wanted to make sure he felt the wind from the speed I was doing the reps!! I did a 28 count. Dam reps burn like the dickens.. He gave me a thumbs up!!

That is one of the reasons I like the gym atmosphere. Only speaking for myself, I feed off the energy of others. I see others working hard, that pumps me up to work even harder.. Works for me..

I said all that to say, I had a very cool leg workout this morning..

scroca

I haven't posted in this thread for awhile, mainly because I do pretty much the same non-cycling workouts routinely. Nobody wants to read the same post over and over. But my routine includes running, and today while I only ran 3.31 miles, it was my 73rd consecutive day that I have run.

cehowardGS

I beg to differ on your statement I put in bold. Just like I get pumped and motivation when I am in the gym with others working out, I get pumped and MOTIVATED, when I see others posting up about the exercise they did that day. Works the same way as "did you ride today".

IMO, and I could be wrong, but past fifty, we all need to cherish motivation. IMO again, when we were YOUNGER, we do run all day, get little sleep, almost no exericise, and get away with it. After 50, we can't do that. We have to get rest and exericise, and different forms of exercise too. The body has many parts and departments. They all need attention, even the mind..

And you get big props for keeping the faith and exercising (non-biking)regulary.

When you get pass 70 like me and DnvrFox, you are going to be glad you did what you did when you were younger!! .. dam, my English Sucks!!

cehowardGS

Chest and shoulder workout at Bally's Gym. Free Weights all the way. I noticed I have gain a pound or two of muscle, plus I am getting a tad stronger too. All good points for me, also and incentive to push even harder!! Workout lasted about 45 minutes. I was moving quickly in between sets. Maxing out with the dumbells and barbell to the point of just being able to do 12 reps to a set. Tomorrow, legs...

DnvrFox

Did my stretches, 2 90 second planks, two and one-legged bridges, a bunch of SLOWER pushups - about 65 in 3 sets, also with hands closer to the body. Then pecs and back, 33 mile bike ride. No swim today due to injury in fall (described elsewhere) and not wanting to get a lot of bblood in the pool.

I find that exercising to the metronome really adds a dimension in that I am not cheating myself, When i say I do a 90 second plank, I am positive that I did it, etc. Sometimes I time my pushups, etc., to the metronome.

And, we really Do want to read your posts, scroca.

TomD77

Exercise other than riding? Yes, walking the 6.5 mile back to my house pushing the bike after I had a flat. ;-( 20 minutes out and 2 hours back.

DEK

No I did not exercise today (other than biking). Exercise (other than biking) is evil.

DnvrFox

You betchum. We got some evil dudes in this thread.

Watch out or we will - well, you know.

cehowardGS

This morning I did the "in my garage" upper body workout. I finally cleaned off the rust off some plates that been laying around in the garage enough to make two 25 lb dumbells and a 100 lb barbell. Jumped on my 30 year old workout bench, and had a ball for about 45 minutes. Need to add a slant board too.

DnrFox, I am doing pushups on my pull up bar bottom part. The bottom part of my pull up apparatus had handles that are about 7 to 10 inches high. I can do push ups and my chest goes down below my hands. Going to work them for a month, and then hoping for a monstrous regular count!! heh, heh

McCallum

3.13 miles @3.13 mph made the dog move today!!

sarals 

Yes. As I reported over on the Racing thread, I've started running again. I ran 2.07 miles on Tuesday (three weeks since the Big Drop), and all went well. Today I ran 3.20 miles at a 9:51 pace - too fast, and I felt that, but I felt nothing unusual. My core fitness may have weakened just a little, and I've definitely lost some endurance, but all in all, I feel quite normal. It is so good to feel the lactic burn again! In seven weeks I have a sprint triathlon, and I'm going to be ready!

DnvrFox

Not recommended by my trainer friend - can be VERY hard on your shoulders and rotators.

scroca

Ran 5 miles -- 81st consecutive day of running. Also did the usual push ups, sit ups, pull ups and dips.

DnvrFox

3 mile walk at 3 mph. My usual stretches, bridges, planks, etc. Did some mountain biking, also.

teachme

Yoga legs workout on the totalgym.

sarals 

I swam for 40 minutes and lost count of the laps. I did varied cadences, all were using a crawl. It felt very good!

Then, I rode rode 14 miles. Ahhh!!