David in the Gym

David in the Gym

In this episode, we visit David's gym in Chiang Mai where he walks us through some of his key exercises and shares important tips along the way.

Here is the link to the video

But first, here are some points I would like to emphasize:
- Most guys can do a lot more in the gym than they think. Don't let old ideas hold you down.
- You can learn something new every time you go to the gym.
- I regularly learn a new exercise or a new technique when I go to the gym.
- More often then not, I learn new ideas from trainers or members a lot younger than me.
- Be observant - what exercises are other members doing? Why? 
- What are the trainers teaching their clients?
- Ask the trainers questions, be curious, they are typically willing to be helpful.
- Put away your phone, focus on yourself.
- It's never too late to exercise. I taught my dad how to use a foam roller at 88 years old. He loved to learn new exercises. 
- Hang around fit friends. They are great for inspiration and exercise ideas. 
- Movement is crucial for mental wellness, body strength, emotional resilience, and cognitive health.
- Exercise helps fights petty psycho bullshit and other people's stupid drama.
- Aches and pain are normal, it's part of aging, and there's always something. Like my current hamstring tendinopathy problem.
- You don't need drugs, steroids, or testosterone treatments to be fit. But you have to do the work.

12 Exercises David shares with us:
- Pull Ups (chin up bar)
Takeaways - changing hand grip, changing bar positions

- Leg Thrust (lifts leg up to barbell)
Takeaway - balance on one foot

- Stretching - pulley cable machine
Takeaway - stretches entire body

- Shadow Boxing - pulley cable machine
Takeaway - great for shoulders

- Shoulder Press
Takeaway - alternate single arm/both arms

- Pectoralis Fly/Rear Deltoid machine
Takeaway - alternate single arm/both arms

- Push Ups - on blocks
Takeaway - great for triceps and chest

- Cable Row
Takeaway - emphasis on ab work between sets

- Triceps Extension
Takeaway - alternates with full body stretching sets

- Dumbbell Series
Takeaways - calf raises, shoulder shrugs, triceps, biceps, hand twists, neck twists

- Leg Extensions
Takeaways - light weights, leg stretches

- Chest Press
Takeaways - open palms, alternate single arm/both arms

12 Tips from David for men over 50:
- David is not on steroids, or hormone or testosterone treatments
- Working on balance plays a role in most of his exercises
- Stretching throughout his entire workout, especially at our age
- Alternates between working both arms and then single arms
- Emphasizes range of motion in all exercises 
- Core work is central to his workouts
- Focus is on higher repetitions, lighter weights for learner, longer muscles
- Use of different hand grips
- Slow, controlled motions
- Typically, 3 sets per exercise/15 reps per set
- Consistency is key
- Exercise every day

Here is the link to the video