Fighting Iron

This chapter is a guide to the exercises used in each programme from your back to your core. There are hundreds of exercises and variations of exercises for each part of the body, but I have tried to use those that are beneficial for the needs of Old Farts.

Back

1. SEATED CABLE PULL-DOWN WIDE GRIP (PALMS AWAY)

• Make sure your legs fit snugly under the adjustable knee clamp supports.
• Arch your back slightly and pull down to the top of your chest in line with your collarbones.
• Note how wide the hand position is on the bar – at the bottom of the pull motion your arms should describe the letter W.
• The hands grip the bar with palms facing away from you.
• This is a closed-chain exercise.

2. SEATED CABLE PULL-DOWN NARROW GRIP (PALMS FACING)

• Arch your back slightly and keep your chin up when pulling the cable down.
• Hands should be about shoulder width apart.
• Grip the bar with palms facing you.
• Pull down till your elbows line up with your side.
• Do NOT lean back too far, and NEVER bend your back forward.
• This is a closed-chain exercise.

3. SEATED CABLE PULL-DOWN BEHIND NECK

• Make sure your legs fit snugly under the adjustable knee clamp supports.
• Keep your chin up and do not bend your back or neck.
• Pull down till your hands are in line with the TOP of your ears.
• Use a wide grip with palms facing away from you.
• A lot of trainers do not like this exercise and consider it potentially damaging, but it is great in combating that ‘bent neck’ thing Old Farts develop.
• IMPORTANT! Do not try and pull too heavy a weight and hold your form.
• This is a closed-chain exercise.

4. LOW ROW

• Keep your back straight and chin up at all times.
• Pull the handle into your belly button.
• Pull back with your arms, shoulders and shoulder blades.
• Do not lean back too far, just past vertical is about right.
• This is a closed-chain exercise.

5. DEAD LIFTS

• This is one of the Big Six gym exercises and is great for overall strength and flexibility, but start light and build up gradually.
• It is VITAL that you keep your back straight and your chin up.
• FORM, FORM, FORM.
• The modern way is to do dead lifts with palms facing. However, someone will suggest you try a monkey grip. They are not being rude, it’s one palm facing and the other palm away.
• This is a closed-chain exercise.
• If you have lower back problems do not attempt this exercise.

6. HYPER-EXTENSION (LOWER BACK)

• With a straight back, keep your chin up off your chest.
• Hold at the top for a count of ‘One Old Fart’ before continuing.
• Use your lower back and core muscles to lower yourself down, do not just flop.
• Ensure that the adjustable leg supports rest on your upper thighs, any higher and …

7. ONE-ARM DUMBBELL ROW

• Form a triangle with one arm and knee on a bench and the other leg braced at an angle that levels your back.
• As always, keep your back straight and chin up.
• Pull the weight up to touch your abs.
• Mirror position for the other arm, obviously …
• This is an open-chain exercise.

9. STANDING BARBELL ROW (PALMS FACING AND PALMS AWAY)

• This is a closed-chain compound exercise that can be used as an alternate to a dumbbell row.
• As always, keep your back straight and chin up.
• Use a bicycle stance for stability and your abs for balance.
• Note the two hand positions and grips on the barbell.
• Use a wide grip with palms facing and pull in to just above your belly button.
• Use a narrow grip with palms away and pull in till your elbows are level with your back.

Shoulders

1. FRONT DELTOID RAISES (WITH PLATES OR DUMBBELLS)

• This is an open-chain exercise so ensure that you are balanced before you start.
• Use a bicycle stance for stability.
• Don’t swing the weights up or down, use your shoulders to do the work.
• Do not lift much higher than shoulder level, if you find yourself doing a Nazi salute you’ve gone too far … and you’ve lifted too high.

2. SIDE DELTOID RAISES (USING DUMBBELLS OR PLATES)

• Once again this is an open-chain exercise so be sure of your balance before you start – I favour a bicycle stance for stability.
• Do not swing the weights, make your shoulders do the lifting work.
• Momentum does not build muscle.
• Chin up!
• Do not lift much higher than your shoulders.

3. REAR DELTOID FLIES MACHINE

• Position your grip at shoulder level.
• Keep your chest pressed to the support.
• Arms should be slightly bowed.
• Pull back until your hands line up with your shoulders.
• This is a closed-chain exercise.

4. SEATED SHOULDER PRESS (BEHIND)

• Keep your chin up and your back pressed to the back support.
• This is a closed-chain exercise, but keep your feet shoulder-width apart to brace the effort.
• Tighten your core and breathe out to push the weight up.
• Control the downward motion and bring your hands roughly to eye level before pushing back up.

5. SEATED SHOULDER PRESS (IN FRONT)

• As previous. The only thing that changes is the hand grip.
• You will be tempted to drop your chin and arch your back away from the support. Don’t.

6. SEATED DUMBBELL REAR DELTOID FLIES

• This is an open-chain exercise, so be conscious of your balance and mirror the motion.
• Lean forward, but keep your chin up.
• Keep your arms slightly bowed and lift to shoulder level.

7. HANGING DIPS

• Hang vertically, do not arch your back.
• Keep your chin up and your arms straight.
• Lower in a controlled movement.
• This is a closed-chain exercise, but don’t swing.

8. SHOULDER SHRUGS

• All Old Farts should try to use cables for this exercise, if possible.
• If cables are not available, use an Olympic bar with a monkey grip.
• Lift your shoulders to your ears and control both the up and down movement.
• DON’T roll your shoulders, lift up and down.
• Chin up!
• This is a closed-chain exercise.

9. STANDING BARBELL SHOULDER PRESS (FRONT)

• This is a closed-chain exercise.
• Use a bicycle stance and watch your balance.
• If you have to arch your back to beyond normal to do this exercise, you are trying to push too heavy a weight.
• Remember FORM. Keep your shoulders and hips in line.
• Start with the bar at chin height.

10. STANDING BARBELL SHOULDER PRESS (BEHIND)

• As previous.
• The bar should not descend lower than your bald spot.
• Chin up!
• Concentrate on keeping your hips and shoulders in line.

11. SEATED DUMBBELL SHOULDER PRESS

• This open-chain exercise requires concentration on balance and stability.
• At the top of the press, your palms should face away and your arms should be vertical.
• If you look carefully you’ll see this is an excellent exercise for a double chin.

12. TRAPEZIUS BARBELL CHIN-UPS

• Note the grip position on the bar.
• Your elbows must lift above your shoulders.
• This is a closed-chain exercise.

13. SEATED CABLE SHOULDER PRESS

• Use this as an alternate to a dumbbell press.
• I prefer this exercise – it’s much safer for Old Farts with dodgy shoulders.
• Because it’s an open-chain exercise, stabilise with your legs and core.
• Keep your chin up and your back against the backrest.
• Support with your core.

Legs

1. LEG EXTENSIONS

• Adjust the seat and lift the bar to suit your leg length – the pad should fit on your shin above a flexed foot.
• Hold for a count of ‘One Old Fart’ at the top.
• Do not let gravity do all the work on the way down – keep the tension in the muscles at all times.

2. HAMSTRING CURLS

• Adjust the bar and pad to your leg before beginning the exercise.
• Lift the pad; it should rest about a hands-width above your shoe.
• DO NOT lift your hips off the machine or arch your back – rather lower the weight.

3. STANDING CALF RAISES

• Keep your hips in line with your knees, which should be in line with your shoulders.
• Use full motion from flexed foot to tippy toes.
• If you can do the exercise with one foot, add weight.

4. LEG PRESS

• Push with your heels, not your toes.
• Do not straighten your legs completely and hold for the usual count of ‘One Old Fart’ at the top.
• This is a great exercise and there are various feet positions that use slightly different muscles to push the weight, but build slowly and control the weight on the way up and down.
• Until you know what you are doing, stick to straight feet about shoulder-width apart.

5. SEATED CALF RAISES

• This is a variation calf exercise to be used by those who like sitting.
• Or those who need a break.

6. LUNGES

• This is fantastic for glutes (YOUR ASS) and legs (YOUR PINS).
• Keep your upper body vertical and do not lean over the lunging leg.
• Your knee and ankle should be in a vertical line.
• I’m only smiling ’cause the cameraman said I must.

7. GYNIE MACHINE

• This is known as the gynecologist chair for obvious reasons.
• Lean slightly forward to derive full benefit from this exercise.
• Maintain a slow and steady movement on both machines.
• Yes, you do need to do it.

8. SEATED LEG PRESS

• This is a variation on the standard leg press machine. It’s not available in all gyms, but if your gym has one, use it.
• This machine is good for Old Farts with back problems.
• It’s easier to control the weights.

9. SQUATS

• This is one of the Big Six gym exercises for strength-building.
• Keep your legs shoulder-width apart.
• Squat till your thighs are parallel with the floor.
• Keep your back straight and your chin up.
• FORM is vital in this exercise.
• Drive your hips forward and push through your heels, not your toes.
• Slow on the way down, controlled on the way up.

10. HACK SQUAT (MACHINE)

• This is safer than a standing squat and is focused on legs.
• Stand with your feet slightly wider than your shoulders and push through your heels.
• Squat till your thighs and shins form a 90° angle (see picture).
• It’s really nice when you stop.

11. DONKEY CALF RAISES

• Here is another variation on standing calf raises, who knows why?
• Maybe it was invented for Zimmer frame users.
• Or obsessed bike riders …

Chest

1. BARBELL BENCH PRESS (FLAT)

• This is another of the Big Six exercises and is also a closed-chain exercise.
• Keep your neck relaxed.
• Do not lift your hips off the bench.
• Drop the bar to about a fist-height from your chest.
• Warm up your shoulders before doing a bench press.

2. BARBELL BENCH PRESS (INCLINE)

• As previous, but this concentrates on your upper pectorals (chest).
• Once again, drop the bar to about a fist-height from your chest.

3. DUMBBELL FLIES

• This is an open-chain exercise.
• Keep your neck relaxed and brace with your legs and core.
• Keep your arms slightly bowed with palms facing in.
• Pull with your chest.

4. LOWER PEC CABLE RAISES

• Keep your arms slightly bowed and lift to chin height.
• Take a bicycle stance for stability.
• Concentrate on using your lower chest to pull up the weight.
• A cheesy grin is optional

5. SEATED CABLE FLIES

• This is preferable to dumbbell flies, especially for Old Farts.
• Note the chin and neck position.
• Pull with your chest.
• Keep your arms slightly bowed.

6. SEATED CABLE PRESS

• This is a very good exercise for Old Farts with shoulder problems.
• Keep your chin up and squeeze with your chest.
• By changing the angle of the press you can work the upper and lower pec, as well as build your overall strength.

7. STANDING CABLE PRESS (H-FRAME)

• This is an open-chain exercise.
• Keep your elbows back and horizontal.
• Take a bicycle stance for stability.
• Drive your arms forward using your chest. Do not drop your body forward.
• Keep your chin up and your back straight.

8. PEC DECK MACHINE

• Keep your back pressed against the support.
• Squeeze through your chest.
• If you drop your chin during this exercise, you’ll give yourself a headache.

Biceps

1. STANDING BARBELL CURL

• Considered the most beneficial bicep exercise, this is one of the Big Six exercises.
• Grip the bar at shoulder-width and palms away.
• Do not swing the bar, use biceps to do the lifting.
• This is a closed-chain exercise.

2. SEATED DUMBBELL CURL ON KNEE

• This open-chain exercise concentrates effort on the bicep.
• Keep your chin up and your back straight.
• Pull with your bicep NOT your shoulder.
• Look up, not at your bicep.

3. SEATED DUMBBELL HAMMER CURL

• This open-chain exercise is excellent for biceps, forearms and posture if you support with your core.
• Only rest at the end of the set.

4. PREACHER CURL

• This isolates the biceps for strength and show boat.
• Adjust the seat so your elbows rest naturally on the rest.
• Keep your bum on the seat and do not arch your back.
• Use the EZ bar to take the strain off your elbow joint.

5. STANDING H-FRAME CABLE CURL

• Pull the cables to your ears.
• Don’t punch your head.
• Keep your elbows back.
• Use deodorant.

6. SEATED ALTERNATE DUMBBELL CURLS

• Keep your chin up.
• Do not swing the weights.
• Complete the curl with one arm before starting a curl with the other arm.
• This is an open-chain exercise.

7. STANDING BICEP CURL WITH EZ BAR

• A variation on the barbell curl, the EZ bar can take strain off your elbow joint.
• Note the shape of the EZ bar.

8. STANDING CABLE CURL

• Remember all the normal concerns about posture and form.
• This exercise allows you to try and lift more than you should, so have a go.
• Arch your back slightly and curl to your collar bone.

Triceps

1. STANDING CABLE PUSH-DOWN

• This is an excellent compound exercise for working your triceps, abs, shoulders, back and chest.
• But focus on triceps.
• Check out the various grips available; rope pulls and EZ bars are found in most gyms.
• Different grips work different areas of the triceps.
• You can start specialising when you get a triceps muscle, you Old Fart.

2. TRICEP KICKBACK

• This is an open-chain exercise.
• Keep elbow to shoulder locked and kick back the weight using triceps.
• Maintain a straight back and … keep your chin up.
• The exercise isolates your triceps.

3. EZ BAR SKULL CRUSHES

• Keep your hips relaxed.
• Don’t hit yourself on the head.
• Make sure you can get into this position and get up from this position before you try the exercise.

4. TRICEP DIP MACHINE

• Use the exercise to increase triceps strength and fitness.
• Lock your legs under the support to increase your leverage.
• It’s to be used by those Old Farts who are not yet strong enough to dip their own weight.
• Or to be used by those who want to dip more than their body weight.
• All dips put strain on the shoulders as well as triceps.

5. MILITARY PRESS

• This is a closed chain exercise and is considered to be one of the Big Six gym exercises.
• Drop the bar to about fist-height above your chest.
• Keep your neck relaxed.
• Your hands should grip the bar at shoulder-width.
• Elbows point at toes throughout the exercise.

6. ONE-ARM CABLE PULL-DOWN

• This open-chain exercise isolates each of your triceps.
• It is a variation for those who feel one arm is stronger than the other.

Abs

1. HANGING LEG LIFT

• Keep your chin up.
• Keep your back pressed against the back rest.
• Brace your shoulders, don’t sag.
• Beginners may lift with a bent knee.
• If you are more advanced, lift with a straight leg.

2. SIT-UP BENCH

• Old Farts should cross arms on chest to avoid putting pressure on the neck.
• Don’t bend your back or drop your chin to your chest.
• Most Old Farts hate doing abs …

3. MAT CRUNCHES

• Lift your shoulders off the floor.
• As you lift, push your chin towards the ceiling.
• Breathe out on the way up.

4. SCISSORS

• Do NOT arch your back, consciously push your lower back to the mat.
• Keeps your legs straight and your chin off your chest.

5. FRONT BRIDGE

• Keep your back straight and head up.
• Only your forearms and toes should touch the floor, the rest makes the bridge.
• Squeeze your abs and tighten your lower back muscles.

6. SIDE BRIDGE

• Note the head and neck.
• Let the obliques and abs hold you still.
• Only your elbow and foot should be on the floor.

7. SIDE BENDS

• This exercise should help with the love handles.
• No Old Fart needs love handles anyway.
• Obviously repeat with cable in the other hand.

8. ANKLE TAPS

• Look at your ankles and lift your shoulders off the mat.
• Lock your knees and ankles together and alternate touching your right ankle with your right hand, then your left ankle with your left hand. That counts as ‘1’.

9. LEG RAISES

• This is a more painful variation of the scissors.
• Do not arch your back.

10. LEG RAISES (BALL)

• This is more advanced than the previous.
• Hold your hands behind your head to help with counterweight.
• Concentrate on keeping your lower back pushed to the mat.
• Don’t bounce the ball off the floor.

11. BOSU BALL CRUNCHES

• Balance is 80% of this exercise.
• It is very tricky, but excellent for your entire core area.
• Find a quiet spot to learn how to do this if you don’t like being laughed at.

12. PELVIC LIFTS (WAS GOING TO CALL THEM PELVIC THRUSTS, BUT NO …)

• What can I say … if you can do this you don’t need my advice.
• Just be aware that flatulence is a real possibility when doing this exercise

13. ELBOW-TO-KNEE TWISTS

• Place your hands on your ears.
• The less advanced method is to keep your back on the mat.
• I’m just showing off.

If you are unsure of how to perform an exercise, ask a trainer at the gym.

Most trainers will tell you that there is a better way to do an exercise or that they would approach your training differently, mostly because they want you to pay them to train you. Believe me, there are as many ways to train as there are birds in the sky, but they all exercise the same muscles that are found on all humans.

As I said in the chapter on diet, the human body has not changed in hundreds of thousands of years. We have the same muscles in the same places that perform the same tasks as the muscles on some caveman sitting in his cave and being called lazy by his cavewoman during the last ice age. The difference is that as a LOF you have reached the age where you know that some young 20-something who is still trying to find a girlfriend is not going to want the same thing out of training as you do. The body was designed to do work. Hunter-gathers did not sit around for hours watching TV, eating chips, and neither should you.