- 2 days ago
From the owers manual
Category
🛠️
LifestyleTranscript
00:00Here it is, the original SoloFlex instructions. I did this routine for decades.
00:12Of course, I actually Xeroxed a copy way back then and scanned the exercises, and I would just flip through the pages.
00:24So here's the Monday. They got the Monday, Wednesday, Friday, which I always stuck to, to give the, you know, Tuesday and Thursday time for the muscles to relax.
00:40And I would do 20.
00:41Okay. Now the Roman chair sit-up is the only thing I'd advise to be careful in your mid to upper 30s, because you could crush your tailbone on that board.
00:56Now they have the ad lounge chairs.
00:58But, uh, I did injure myself way back then, and I was getting back into it.
01:06That's the only thing about any of the exercises that I would advise caution on.
01:12But, um, yeah, the sit-ups, um, just watch the board if you're doing a straight Roman chair.
01:21So you got the, the girls and the guys here.
01:25It's got the, what it targets.
01:28And I can see the print from the people that I bought it from.
01:34They, they had some schedule going.
01:36They had the original owner's manual.
01:38So here's one.
01:40I would do, I would do my own, uh, sit-ups, say 40, back when I was in my upper 20s to mid-30s.
01:49I had something about 40, but, um, so when I did the Roman chair sit-up, um, I did, say, 40, I went to work, um, and then I did another 40, the second day felt fine, and then I almost, like, doubled over.
02:06So once again, that was the only, uh, caution, you know, I must have did something to the tailbone or something.
02:14Um, but, yep, you would start with the, they always say start with the bigger muscles.
02:19First, that was number one.
02:22Um, so here it is, uh, my 20s, three sets of 20s.
02:27Add, uh, whatever, you know, pound you want.
02:30I'd always, for the first three weeks, I remember, I used the bar without any weights or straps.
02:36And as the straps got more expensive, I did add free weights to the bars.
02:41So I would do 20, take a rest, 20, and, uh, that's the bench press.
02:50There's for the ladies, they have the, uh, different exercise, the leg bend.
02:57Um, now we have the standing bicep curl.
03:03Again, 20, 20, and 20.
03:05And this is, uh, on the side here you can see Monday.
03:11Monday men's, Monday women's.
03:16And they're saying use the butterfly for the women's.
03:18Back of neck press for the guys on Monday.
03:33Bicep curl, lat pull down for the women.
03:36Um, and then the tricep push down.
03:45And I would still 20, 20.
03:48I think I would use maybe the 10 or 20 pound straps.
03:53Or maybe for the tricep, uh, the other exercise, maybe, uh, if there was a five pound strap.
04:01I remember using the, starting with the laced, back of neck press.
04:08Yes, that's, that, that was the one.
04:10Back of neck press I started.
04:13Because you don't want to, what do you call, get a, that was the end of Monday, though.
04:19Um, after the leg press.
04:22So the leg press.
04:24I do 20.
04:25And there's the frontal squat for the ladies.
04:33And that's the Roman chair setup, the one I got injured on.
04:42Roman chair setup, seven.
04:47That was, sorry, Wednesday.
04:51The first thing.
04:53Uh, butterfly.
04:54You know, that's up to you if you want to switch.
04:57There's a lot of times I switch the, uh, butterfly for the military press.
05:03Because I favored that.
05:05Um, if I didn't want to, you know, hook up the butterfly attachment.
05:12Body curl.
05:15Okay.
05:18Dorsey bar pull down.
05:22Wednesday.
05:24What's that say?
05:30Bench press.
05:32For the ladies.
05:34Oops, sorry, you can't see that.
05:37This actually was in a house fire.
05:40That's why it's all yellow.
05:41Okay.
05:44We go to
05:46Wednesday.
05:48A 10 military press.
05:56And the dorsey bar pull down.
06:04Again, 20, 20, and 20.
06:06Uh, tricep press.
06:11That was just for me.
06:12I mean, use, uh,
06:15get your own routine and
06:16whatever you're happy with.
06:18Whatever shows results.
06:21Military press for the women.
06:24Tricep press.
06:25See the muscles again at the targets.
06:35The squat.
06:36And that would be the Wednesday.
06:40Um, you would think it would be hard to do this,
06:43but when you have that bar over your shoulders,
06:46it really has direction on, on when you push up.
06:50I liked it, you know.
06:53It was just, uh,
06:55keep your
06:56body in one place and
06:58other than, you know,
07:00just trying to
07:01do it without any
07:02machine.
07:05Where you would, you know,
07:06almost fall to the right,
07:07fall to the left.
07:09Squat for the ladies.
07:11Let's see.
07:13Wednesday.
07:13There it is.
07:14There's, uh, my computer.
07:15They had a
07:16Windows 95
07:17sitting right on top of this.
07:23The tower.
07:25And you can see where the smoke
07:26from the fire.
07:28This was the,
07:28on top.
07:30All the other ones underneath
07:31were okay.
07:33This is the
07:3313 vertical setup.
07:36There it is.
07:37There's the one we talked about.
07:40It's, uh,
07:41when you master all the other,
07:44um,
07:44exercises in,
07:46in this.
07:47You feel like you can do this.
07:49Also with the crossbar there
07:51to do the, uh,
07:53you know,
07:53pushups on Friday.
07:56Um,
07:56but, you know,
07:58they didn't have as much safety
07:59back then as they do now.
08:03So,
08:04now we got
08:06Wednesday, uh,
08:07Friday.
08:08The dip.
08:09There's that bar.
08:10I still have that bar,
08:12but that was tough for me
08:13because I was over 200 then.
08:18And the, uh,
08:20bent knee leg raise.
08:25You can see back here
08:26with the vertical setup.
08:27Where is it?
08:33That's what they wrote.
08:35Forget this shit.
08:38Okay.
08:43There's the dip.
08:45Friday.
08:45And the butterfly.
08:51Also Friday.
08:54And the pull-up.
08:56I used to like to do that.
08:58I wouldn't do many,
08:58but I like,
08:59I like the pull-up.
09:01The lighter weight,
09:02the more pull-ups you can do.
09:05Unless you really got some,
09:06um,
09:07muscles going for you.
09:09Okay,
09:13the upright rowing.
09:16That gets the,
09:17uh,
09:18good for the shoulders.
09:20It's another favorite.
09:23And even if you couldn't do
09:24all the exercises,
09:25like you had to go to work
09:26or something.
09:27I mean,
09:27I did go through
09:28three treadmills too,
09:29so,
09:30I would, uh,
09:32switch from cardio,
09:33like on Tuesday and Thursday.
09:34But when you're working,
09:37you know,
09:38it's really gonna be
09:39a demand on you.
09:41Especially when you reach
09:42your upper 30s.
09:47Bicep curl,
09:48what,
09:49pull down.
09:51Okay.
09:53Calf raise.
09:54That was like one of the
09:55easier ones,
09:56I thought.
09:58But,
09:59still,
10:00you know,
10:00do the 30 seconds
10:01of resting
10:02and set two and three.
10:05They advise the
10:06back of neck press.
10:09For the ladies,
10:11and that's Friday.
10:16Frontal squat.
10:21Friday men's.
10:23Leg press.
10:28And that's it.
10:30That's it.
10:31I believe there's not
10:32a 19 and 20.
10:33There's a couple more
10:34exercises you can do,
10:35but.
10:36Okay,
10:37that's it.
10:37Thanks for watching
10:38the video.
10:40We'll see you
10:41another time.
10:43Thanks for watching.
10:46Thanks for watching.