27-05-2018, 07:56 PM
1570
Re: Post your daily exercise routine
Are you sitting comfortably?
For the sake of wanting to make my diary on here a complete journal, I’m going to post the aborted session I did on Friday, rather than thrown away my notes – after all it is a training record and every little helps. So it’s two posts in one today…
Friday, 25 May 18: High reps.
(All weights in kgs)
DB press:
20x20, 12x24
Pec dec:
25x30, 25x35
Fly dec:
30x57.5, 30x65
Tricep pulldown w/underarm attachment, wide grip:
25x20, 20x25
Chest press:
30x30, 20x40
Tricep extensions:
50x35, 10x50
E-Z preacher curl, close grip:
25x23, 15x28
E-Z preacher curl, wide grip:
20x18, 10x23
Barbell preacher curl:
10x30
E-Z preacher curl, close grip (heavy):
6x38, 6x48
Machine curls:
25x25
45 mins.
In hindsight, when I look back at that now, it’s not such a bad workout. I think that because it was meant to be weekend “heavy” session instead of the high reps workout it turned out to be made me rather disillusioned at my performance. However, today was something else entirely….
Yesterday I made the most of the beautiful weather and me and just one of my buddies decided to go to a town called Beverley for our Saturday afternoon drink, instead of our usual jaunt around Hull’s city centre. Some lovely pubs and we soaked up the sun whilst we tasted the various real ales. But drinking in the afternoon sunshine has its drawbacks and I awoke this morning feeling very dehydrated. It wasn’t that I had that much to drink, it was the hot weather and its after effects. After two full pints of orange squash and a hearty breakfast I went back to bed for a full four hours waking again at eleven feeling full of beans (literally). After a lovely refreshing shower I was ready to hit the gym at 1.30pm and began my workout.
To say it was the workout of my life was an understatement. Eighteen exercises and over two hours of intense lightweight high repping with plenty of heavy lifting too resulting in some serious muscle torture. My usual 2-3 sets were increased to four in most cases and I went through virtually every exercise I could think of, bar the legs which I’ll be doing tomorrow. Read on:
Sunday, 27 May 18: Full upper body blast:
(All weights in kgs)
Smith flat bench (quick warm-up):
25x20
Smith shoulder press
12x30, 8x35, 5x40
DB press:
16x22, 12x24, 8x26, 12x18
Lat pulldown, underarm grip:
25x40, 20x40, 12x50, 25x35
Seated row:
25x41, 20x47, 15x53, 25x35
Pec dec:
25x30, 20x40, 15x50, 20x30
Fly dec:
25x67.5, 25x72.5, 20x80
Chest press:
25x40, 20x50, 10x60
Barbell curl, standing:
15x30, 12x35, 6x40, 25x15
Barbell forearm reverse curl:
15x15, 10x15, 8x20
E-Z preacher curl, close grip:
20x33, 12x38, 7x43, 6x48, 4x53, 1x60.5
15x30.5, 25x18
E-Z preacher curl, wide grip:
20x18
*A hell of a lot of work on this which took me half an hour, really building up the biceps. The 60.5kg lift was only one rep, but it’s proof that my strength isn’t faltering in the arms at least.
Single DB press:
40x50, 25x50, 20x50, 15x50
= 100 reps total.
*A total of 100 reps using the heaviest dumbbell in the rack.
Tricep pumps:
70x15
Bicep pumps:
50x10
*Repping that much with ultra-light weights but not pausing at all takes some doing but it’s all very much worthwhile for the end result.
High-pull bicep cable curls:
10x20, 10x25, 6x30, 6x35, 20x15
*It’s been a long time since I did these. Standing with arms outstretched with cable pulleys and bringing them inwards in a double bicep pose sort of manoeuvre.
Tricep extensions:
30x40, 10x50, 8x60, 20x35
Machine arm curls:
25x25, 15x35, 6x40, 20x20
Ab crunch:
50x40, 50x30
Time 2hr. 20mins.
Despite it being extremely hot in the gym today - I drank three full pints of water during my training – I kept on going but paced myself, enjoying up to a couple of minutes’ rest between sets or exercises. Though sometimes I just carried on instead. Feeling and looking really pumped up, I went home and relaxed on the garden swing with a beer (but just the one this time – my reward!)
I go away this coming Friday, so that was a workout which was very much needed as part of my ‘holiday preparation’. As I said, it will be a legs session tomorrow in which I’ll be extending the workout to hopefully go a little heavier, plus I’ll also be adding even more high reps to the proceedings too.
That will leave three days which I’ll try to use for the gym, leaving just one rest day probably on Wednesday. I’m a little late catching up, but after today’s effort I feel that is a week’s worth of exercise done anyway. Fifty-three years old? I was the last to leave that gym today, outlasting everybody who came and went!
Thanks for reading, hope you're enjoying the weekend.