 My
Strength Training Workout
Thanks to a torn bicep about 10 years ago (see picture), a hernia, and
rheumatoid arthritis, I decided to return to strength
training as a way to alleviate the daily pain and fatigue.
I realize there are a lot of opinions about
what, when, and how you should do strength training, Many
years ago I worked out, a lot, and this is what worked for
me, albeit, now I am working out with much less weight. I am
now more interested in getting toned and adding strength to
the areas around my joints. Trying to add more bulk and size
was definitely something for my younger days. Anyway, this
is my workout routine. |
 Know
Your Target Areas
The first thing you need to do is get to know the areas you
plan to target in your workouts. The picture shows most of
the minor and major groups you will target in a typical
workout. When I work out, I try to hit only a single target
area at a time. The theory being, that when you work out,
your blood rushes to the target area and working out a
different area at the same time, like arms and legs, could
result in you passing out. Better to stick to a single
target area at a time. In addition, some people like to
workout a single target area in one workout and a different
target area on a different day. Probably a good idea if you
plan to lift heavy weights to gain size. If your intent is
simply to get toned and develop moderate strength, then
mixing target areas in a single workout should be no
problem. I work out mostly upper body to help with my
agroforestry work in my 4.5 acre forested mountain and for
kayak fishing during the Summer. Really not worried about a
leg work out since I go walking for about an hour every day
and on some days a long mountain bike ride. That said, I
usually do my entire upper body work out in a single day.
This includes all the upper body routines listed below. The
entire workout is usually completed during about an hour an
a half psytrance (workout music of choice) video on YouTube.
BTW - be sure to do a lot of stretching before you begin
your workout. |
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| My Workout Routine |
| The following workout routine
applies specifically to me, and my workout space,
making a bit of an explanation necessary. The
following is a brief description of what the
following table means. |
- Workout - this
is obviously the specific workout routine
- Bar - this
applies to the equipment I use in my workout
space
- Place - this
is specifically where I do the workout routine
- Settings -
these are the positions of my weight rack and
bench
- Kg - this is
the weight of the weight plates only used in the
workout routine
- Sets - this is
the number of times I do the workout routine
- Reps - this is
the number of repetitions I do in each workout
routine set
- Notes- this is
additional information that applies only to my
specific workout space
|
| Upper Body -
Pectorals |
|
Workout |
Bar |
Place |
Settings |
Kg |
Sets |
Reps |
Notes |
| Level bench press |
200 cm |
bench |
R-1 B-2 |
5.0 |
4 |
10 |
floor 1 line in front |
| Incline bench press |
200 cm |
bench |
R-7 B-5 |
5.0 |
4 |
10 |
all the way back |
| Decline bench press |
200 cm |
bench |
R-na B-0 |
5.0 |
4 |
10 |
floor 1 line in back |
| Flys |
Dumbbells |
bench |
R-na B-2 |
2.5 |
4 |
10 |
bench forward |
| Pullovers |
Dumbbell |
bench |
R-na B-2 |
7.5 |
4 |
10 |
bench forward |
| |
| Upper Body -
Deltoids |
| Military press |
Dumbbells |
bench |
R-na B-9 |
5.0 |
4 |
10 |
sit straight |
| Front raise down |
Dumbbell |
stand |
na |
2.5 |
4 |
10 |
single bar |
| Front raise up |
Dumbbell |
stand |
na |
2.5 |
4 |
10 |
single bar |
| Lateral raise down |
Dumbbells |
stand |
na |
bars |
4 |
10 |
|
| Lateral raise up |
Dumbbells |
stand |
na |
bars |
4 |
10 |
|
| |
| Upper Body -
Trapezius |
| Shrugs straight |
Dumbbells |
stand |
na |
7.5 |
4 |
10 |
|
| Shrugs rotate |
Dumbbells |
stand |
na |
7.5 |
4 |
10 |
|
| |
| Upper Body -
Latissimus dorsi |
| Bent over flys |
Dumbbells |
stand |
na |
bars |
4 |
10 |
|
| Bent over row |
Dumbbell |
bench |
R-na B-2 |
7.5 |
4 |
10 |
bench forward |
| Seated row level |
Dumbbells |
bench |
R-na B-2 |
bars |
4 |
20 |
butt at middle of bench |
| |
| Upper Body -
Triceps |
| Tricep pushups |
Dumbbell |
stand |
na |
7.5 |
4 |
20 |
behind head |
| Tricep pushouts |
Dumbbell |
stand |
na |
2.5 |
4 |
10 |
leaning each arm |
| |
| Upper Body -
Biceps |
| Bicep curls |
120 cm |
stand |
na |
10.0 |
4 |
10 |
|
| Bicep curls |
Dumbbell |
bench |
R-na B-2 |
2.5 |
4 |
10 |
each arm |
| |
| Upper Body -
Forearms |
| Forearm curls up |
Dumbbell |
stand |
na |
7.5 |
4 |
20 |
|
| Forearm curls down |
Dumbbell |
stand |
na |
5.0 |
4 |
20 |
|
| |
| Lower Body -
Quadriceps |
| Leg squats |
na |
na |
na |
na |
na |
na |
walking, hiking,
mountain bike riding |
| Leg lunges |
na |
na |
na |
na |
na |
na |
walking, hiking,
mountain bike riding |
| |
| Lower Body -
Calves |
| Foot heel raises |
na |
na |
na |
na |
na |
na |
walking, hiking,
mountain bike riding |
| Foot side stretch |
na |
na |
na |
na |
na |
na |
walking, hiking,
mountain bike riding |
| |
| Abdominals |
| Ab crunches |
na |
floor |
na |
na |
4 |
40 |
|
| Ab rotations |
na |
standing |
na |
na |
4 |
100 |
50 reps on
each side per set |
| Ab stretch side |
na |
standing |
na |
na |
4 |
100 |
50 reps on
each side per set |
| Leg lifts forward |
na |
standing |
na |
na |
4 |
10 |
|
| Leg lifts side |
na |
standing |
na |
na |
4 |
10 |
|
| |
| Miscellaneous |
| Butt lifts |
na |
floor |
na |
na |
4 |
10 |
|
| Neck tilt forward |
na |
standing |
na |
na |
4 |
10 |
|
| Neck tilt side |
na |
standing |
na |
na |
4 |
10 |
|
| |
|
Progress Record |
|
Upper Body -
Pectorals |
|
Workout |
8/2026 |
9/2026 |
|
|
|
|
|
| Level bench press |
2.5 |
5.0 |
|
|
|
|
|
| Incline bench press |
2.5 |
5.0 |
|
|
|
|
|
| Decline bench press |
2.5 |
5.0 |
|
|
|
|
|
| Flys |
bars |
2.5 |
|
|
|
|
|
| Pullovers |
5.0 |
7.5 |
|
|
|
|
|
|
Upper Body -
Deltoids |
| Military press |
2.5 |
5.0 |
|
|
|
|
|
| Front raise down |
bars |
2.5 |
|
|
|
|
|
| Front raise up |
bars |
2.5 |
|
|
|
|
|
| Lateral raise down |
na |
bars |
|
|
|
|
|
| Lateral raise up |
na |
bars |
|
|
|
|
|
|
Upper Body -
Trapezius |
| Shrugs straight |
5.0 |
7.5 |
|
|
|
|
|
| Shrugs rotate |
5.0 |
7.5 |
|
|
|
|
|
|
Upper Body -
Latissimus dorsi |
| Bent over flys |
na |
bars |
|
|
|
|
|
| Bent over row |
5.0 |
7.5 |
|
|
|
|
|
| Seated row level |
na |
bars |
|
|
|
|
|
|
Upper Body -
Triceps |
| Tricep pushups |
5.0 |
7.5 |
|
|
|
|
|
| Tricep pushouts |
bar |
2.5 |
|
|
|
|
|
|
Upper Body -
Biceps |
| Bicep curls |
5.0 |
10.0 |
|
|
|
|
|
| Bicep curls |
2.5 |
2.5 |
|
|
|
|
|
|
Upper Body -
Forearms |
| Forearm curls up |
5.0 |
7.5 |
|
|
|
|
|
| Forearm curls down |
2.5 |
5.0 |
|
|
|
|
|
| |
|
Bedroom Workout
|
Workout
|
Howie
|
Akiko
|
Lael
|
Ethan
|
Instructions
|
|
Level bench press
|
5
|
2
|
1
|
1
|
Lay on the bench,
push 2 dumbbells straight up
|
|
Flys
|
2
|
1
|
0
|
0
|
Lay on the bench,
push 2 dumbbells straight up from your
stomach and then move both arms to the sides
and level with the bench
|
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Pullovers
|
5
|
2
|
1
|
1
|
Lay on the bench,
begin with 1 dumbbell on your stomach then
lift it straight up with two hands and
extend it behind your head a level with the
bench
|
|
Workout
|
Howie
|
Akiko
|
Lael
|
Ethan
|
Instructions
|
|
Military press
|
5
|
2
|
1
|
1
|
Sit on the bench
straight, lift 2 dumbbells even with your
shoulders and then push both arms straight
up
|
|
Front raise down
|
2
|
1
|
0
|
0
|
Stand up, begin
with 2 dumbbells in front of you with your
arms stretched to the lowest position, raise
both dumbbells to shoulder level with palms
of the hands down
|
|
Front raise up
|
2
|
1
|
0
|
0
|
Stand up, begin
with 2 dumbbells in front of you with your
arms stretched to the lowest position, raise
both dumbbells to shoulder level with palms
of the hands up
|
|
Lateral raise
down
|
1
|
1
|
0
|
0
|
Stand up, begin
with 2 dumbbells at your sides with your
arms stretched to the lowest position, raise
both dumbbells to shoulder level with palms
of the hands down
|
|
Lateral raise up
|
1
|
1
|
0
|
0
|
Stand up, begin
with 2 dumbbells at your sides with your
arms stretched to the lowest position, raise
both dumbbells to shoulder level with palms
of the hands up
|
|
Workout
|
Howie
|
Akiko
|
Lael
|
Ethan
|
Instructions
|
|
Shrugs straight
|
5
|
3
|
2
|
2
|
Stand up, begin
with 2 dumbbells at your sides with your
arms stretched to the lowest position, raise
your shoulders straight up and then back to
the same position
|
|
Shrugs rotate
|
5
|
3
|
2
|
2
|
Stand up, begin
with 2 dumbbells at your sides with your
arms stretched to the lowest position, raise
your shoulders straight up while rotating
them and then back to the same position
|
|
Workout
|
Howie
|
Akiko
|
Lael
|
Ethan
|
Instructions
|
|
Bent over flys
|
2
|
1
|
0
|
0
|
Stand up and bend
over, hold 2 dumbbells in the lowest
position and then raise them to the sides
until shoulder level
|
|
Bent over row
|
5
|
3
|
2
|
1
|
Stand up and bend
over with one hand on the bench, hold 1
dumbbell in the other hand and raise it
straight up to shoulder level
|
|
Seated row level
|
2
|
1
|
0
|
0
|
Sit on the bench
straight, hold the dumbbells up at shoulder
level and move your arms back as if rowing
|
|
Workout
|
Howie
|
Akiko
|
Lael
|
Ethan
|
Instructions
|
|
Tricep pushups
|
5
|
3
|
2
|
1
|
Stand up, hold 1
dumbbell behind your head and then push it
all the way up
|
|
Tricep pushouts
|
3
|
2
|
0
|
0
|
Stand up, bend
over with one hand on the bench, hold 1
dumbbell in the other hand and push it
straight out back without raising the elbow
|
|
Workout
|
Howie
|
Akiko
|
Lael
|
Ethan
|
Instructions
|
|
Bicep curls
|
5
|
3
|
2
|
1
|
Stand up, keep
arms at sides and lift two dumbbells
straight up while bending elbows, either
alternating or at the same time
|
|
Bicep curls
|
3
|
3
|
2
|
1
|
Sit on the bench
slightly bent over, put the elbow of one arm
on the inner thigh, lift the weight while
bending elbow
|
|
Workout
|
Howie
|
Akiko
|
Lael
|
Ethan
|
Instructions
|
|
Forearm curls up
|
5
|
2
|
0
|
0
|
Stand up, put
arms at sides with elbows bent to make
forearms straight out, pull weight towards
body bending at wrists with palms up
|
|
Forearm curls
down
|
3
|
1
|
0
|
0
|
Stand up, put
arms at sides with elbows bent to make
forearms straight out, pull weight towards
body bending at wrists with palms down
|
|
Workout
|
Howie
|
Akiko
|
Lael
|
Ethan
|
Instructions
|
|
Leg squats
|
|
|
|
|
Stand up, go up
and down while bending at knees
|
|
Leg lunges
|
|
|
|
|
Stand up, step
forward with one leg and bend at knee
|
|
Workout
|
Howie
|
Akiko
|
Lael
|
Ethan
|
Instructions
|
|
Foot heel raises
|
|
|
|
|
Stand up, raise
the heals of both legs
|
|
Foot side stretch
|
|
|
|
|
Stand up, bend
one knee and lean to the side
|
|
Workout
|
Howie
|
Akiko
|
Lael
|
Ethan
|
Instructions
|
|
Ab crunches
|
|
|
|
|
Lay on the floor,
lift shoulders to crunch stomach
|
|
Ab rotations
|
|
|
|
|
Stand up, lift
arms up to shoulders rotate side to side
|
|
Ab stretch side
|
|
|
|
|
Stand up, keep
arms at sides and bend side to side
|
|
Leg lifts forward
|
|
|
|
|
Lay on the floor,
lift each leg up
|
|
Leg lifts side
|
|
|
|
|
Lay on the floor,
turn on one side and lift leg
|
|
Workout
|
Howie
|
Akiko
|
Lael
|
Ethan
|
Instructions
|
|
Butt lifts
|
|
|
|
|
Lay on the floor,
lift butt up in the air
|
|
Neck tilt forward
|
|
|
|
|
Stand up, tilt
neck forward and then back to straight
|
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Neck tilt side
|
|
|
|
|
Stand up, tilt
neck to each side
|
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| |
| Movement |
 Movement
Choices
I really enjoy psytrance, hiking, walking, and mountain bike
riding. I thought it might be a good idea to come up with a
few options to change up this part of my workout to keep it
interesting. I pick at least one of these every day.
Note: The embedded Google maps
shown for the walks and rides listed below are not exact.
Modified routes on Google maps do not render correctly on a
website page. For accurate route maps, click the "Google map
link" for each walk or ride. |
|
|
 Psytrance
At least one hour in
the house with light weights
This is pretty much the backup plan on rainy days. I
basically move and walk back and forth in two
adjacent rooms of the house.
My psytrance workout - Hey check out my list of
good psytrance music videos for working out |
Mountain Hiking - short route
About 40 minutes on the
mountain trail next to the house
This walk is reserved for Summer when walking along
the river is too hot. This is a paved asphalt road
with views of the forest.
Google map link
- The hike is 1.6 km each way for a total
of 3.2 km. This is about 2.0 miles total, and with an
average walking speed of 3.0 miles per hour, this
hike should take about 40 minutes considering the
changes in elevation. |
Mountain Hiking
At least one hour on the
mountain trail next to the house
This walk is reserved for Summer when walking along
the river is too hot. This is a paved asphalt road
with views of the forest.
Google map link
- The hike is 1.9 km each way for a total
of 3.8 km. This is about 2.5 miles total, and with an
average walking speed of 3.0 miles per hour, this
hike should take about an hour considering the
changes in elevation. |
River Walking
At least one hour along the
river close to the house
This is actually the main walk reserved for days
when outside temperatures are fairly cool. This is
a paved asphalt walking path with no shade and nice
views of the river.
Google map link
- The walk is 2.4 km each way for a total
of 4.8 km. This is about 3.0 miles total, and with an
average walking speed of 3.0 miles per hour, this
walk should take about an hour. |
|
|
Mountain Bike Riding
At least two hours
exclusively riding the mountain bike or an hour
riding and then combine with one of the other
movement workouts
I am trying to ride a total of 30 km on mountain
bike riding days. Figuring the average riding speed
for a beginner is somewhere between 15-20 km per
hour which converts to 9-12 miles per hour. This
means about two hours of bike riding per day. These
bike rides are good throughout the year and really
depends on my feeling on a particular day. I am
always looking for new rides. The following are a
few of my favorites. |
|
|
Park River Ride
About half an hour to the park
located along one of the main rivers
This ride is usually combined with one of the walks
or a partial psytrance workout.
Google map link
- The ride is 7.0 km each way for a total
of 14.0 km. This is about 8.5 miles total and with an
average riding speed of 9-12 miles per hour, this
ride should take about an hour total considering
possible busy traffic conditions. |
Shrine River Ride
About one hour to the shrine
located along one of the main rivers
This is basically the same ride as the one above but
is about twice as long and continues on to Gion
Shrine which is located along the same river.
Google map link
- The ride is 14.9 km each way for a total of 29.8
km. This is about 18.5 miles total and with an
average riding speed of 9-12 miles per hour, this
ride should take about two hours considering
possible busy traffic conditions. |
Beach House Ride 1
About 1.5 hours to our
beach house close to Nishiwaki Beach
This ride is more challenging because of changes in
elevation and is reserved for later in the year.
Google map link
- The ride is 16.9 km each way for a total
of 33.8 km. This is about 21.0 miles total and with an
average riding speed of 9-12 miles per hour, this
ride should take at least two hours total because of
elevation changes and considering possible busy
traffic conditions. Google shows elevation changes
of 169 m up 183 m down. |
|
|
|
Through Mountain |
-
Directions Going
- Go through the mountain and
stay to the right
- Turn right at the first
right turn - greenhouse
- Turn left at the end at the
white gate
- Follow the road with the
guardrail
- Turn left at the end of the
road
- Turn right onto 229 at the
end of the road - Iseki
- Follow the road to the right
- Then follow the road to the
left
- Turn left at the end of the
road
- Turn left at the end of the
road again
- Turn right at the signal -
B.S.D. shop
- Continue on to the beach
house
|
-
Directions Returning
- From the beach house
- Turn left at the signal -
B.S.D. shop
- Turn right where it shows
229 begins
- Turn at first 90 degree turn
to stay on 229
- Continue to stay to the left
to stay on 229
- Follow the road to the right
- Follow the road to the left
- Turn left - Iseki
- Turn right at the first
right turn
- Turn left at the guardrail
- Follow the white gate
- Turn right at the first
right turn
- Turn left at the greenhouse
- Return home
|
|
Around Mountain |
-
Directions Going
- Turn right at preschool
- Stay left at the first fork
in the road and follow the huge farms
- Continue following the same
winding road
- Turn right at the Miwa
School
- Follow the curving road
towards Route 39
- Turn right on street before
Route 39 and before the Ltec company
- Follow side path along Route
39
- Turn right into the farms on
the road after the crosswalk, guardrail, and
white gate
- Follow the road and turn
left after the huge house which is after the
greenhouse
- Turn right at the first road
and follow to the greenhouse which is where it
connects with the Google map
- Turn left at greenhouse
- Turn left at the end towards
the white gate
- Follow the road with the
guardrail
- Turn left at the end of the
road
- Turn right onto 229 at the
end of the road - Iseki
- Follow the road to the right
- Then follow the road to the
left
- Turn left at the end of the
road
- Turn left at the end of the
road again
- Turn right at the signal -
B.S.D. shop
- Continue on to the beach
house
|
-
Directions Returning
- From the beach house
- Turn left at the signal -
B.S.D. shop
- Turn right where it shows
229 begins
- Turn at first 90 degree turn
to stay on 229
- Continue to stay to the left
to stay on 229
- Follow the road to the right
- Follow the road to the left
- Turn left - Iseki
- Turn right at the first
right turn
- Turn left at the guardrail
- Follow the white gate
- Turn right at the first
right turn
- Follow the road then turn
left at the end
- Turn right after the huge
house
- Turn right at the end of the
road
- Follow the road to Route 39
- Follow side path along Route
39
- Turn left at the crosswalk
after the Ltec company
- Turn right at the Miwa
School
- Continue following the same
winding road
- Return home
|
Beach House Ride 2
About 1.5 hours to our
beach house close to Nishiwaki Beach
This ride is more challenging because of changes in
elevation and is reserved for later in the year.
Google map link
- The ride is 15.5 km each way for a total
of 31.0 km. This is about 19.3 miles total and with an
average riding speed of 9-12 miles per hour, this
ride should take at least two hours total because of
elevation changes and considering possible busy
traffic conditions. Google shows elevation changes
of 141 m up 155 m down. |
|
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| Strength Training
Workout Charts |
The following workouts charts show
most of the workout routines listed above. I
obtained these from the Amazon shopping site and, as
such, they are copyrighted. Hopefully the folks
selling these will not be too upset about their use
on this page. To thank them for this unauthorized
use, I am putting the links to their actual products
below. The posters are fantastic, as you can see
from the following. Consider buying these for your
own workout space at the following links:
Amazon Shopping Site: QuickFit Workout Posters
Amazon Shopping Site:
Palace Learning Workout Posters
BTW: I am not making
any money from these recommendations. |
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