31-01-2019, 05:21 PM
2460
Re: Post your daily exercise routine
Hey
Suzie! I have a great idea.
I realise you are pretty well restricted to the hospital looking after your daughter at the moment, but when you eventually get out running and gym training again, perhaps you and
Bratti could work out some sort of "cyberspace exercise routine" together. Set yourselves some exercises with goals and targets, go to the gym and do your stuff then return here with your results. Like a bit of competition with one another over the internet. How about it?
I know we in Britain are whingeing about the weather constantly and the nation is up in arms when a touch of freezing frost hits our cars and roads, but we should be thankful we don't have to suffer what you do out there. I saw Chicago on the news and they were 'basking' in temperatures of -30° yesterday!! Stay indoors, keep warm and pending those nuisance doctors and nurses chatting on the stairwell, keep that climbing going...you'll have bigger thighs than ol' Floydy soon!
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Thursday 31/1/19: Major muscle group tension training. 1 hour.
3 sets; Pause/hold at end of each set + extra reps (noted after each set).
(All weights in kgs)
Following Tuesday’s mega-strenuous arms workout which has seen some excellent (i.e. pretty much instant) development on those limbs, I adapted a routine on a similar theme today. Due to the heavier weights used I trimmed my programme down to three sets apiece for a standard 6-exercise format but adding more reps for the initial exercises to create a suitable “burn”. As with Tuesday’s session, the “hold” reps are the most important aspect here as they “seal” the muscles making them not only stronger but harder and more defined.
Incline Smith press, close-grip:
12x35 +5, 10x45 +3, 6x55 +1
*Performing the bench press on the Smith machine with a 15° incline and with the hands positioned very close together ensures maximum tension for the chest muscles, not to mention the triceps having to work harder.
Incline chest press:
12x40 +5, 10x50 +3, 6x60 +2
*The free weights version of the chest press pushing up at a ‘diagonal’ angle works the shoulders also.
Seated row:
12x41 +5, 10x47 +3, 6x53 +2
Lat pulldown, underarm grip:
12x35 +5, 10x45 +3, 6x55 +2
DB flys, lying on bench, 15° incline:
12x24 +5, 10x28 +3, 6x32 +2
E-Z preacher curl, close grip:
12x28 +5, 10x33 +3, 6x38 +2
*With my hands at the close grip position on the curved bar this caused more work to be done on the inner ‘belly’ of the biceps.
I wanted to put in an hour’s work, so I added three exercises for the legs. I kept the hold position but instead of doing individual sets, I did one continuous set but held the weight at the top for a few seconds then carried on until all the sets were done. So in effect, it’s virtually a continuous massive set of reps, the pausing only increasing the tension on the legs until I carry on again, powering the weight some more. These exercises are designed as part of a total bodybuilding workout and are extremely difficult to accomplish, though the end results can be well worth the pain and torture.
Sled leg press:
20x120 – hold - 20x120 – hold - 20x120 – hold - 20x120 – hold - 20x120 = 100 reps.
10x200 – hold - 10x200 – hold - 10x200 – hold - 10x200 – hold - 10x200 = 50 reps.
*Incredibly difficult to complete but I closed my eyes and simply thought of nothing else but pushing, pushing that weight even though my thighs were in spasm on the holds towards the final sets now lifting the full weight stack. Walking with jelly legs, I moved onto the next machine…
Seated hamstring curls:
10x50 – hold - 10x50 – hold - 10x50
5x60 – hold - 5x60 – hold - 5x60
*Again, holding the legs curled under the machine for a few seconds without the weight forcing them forwards was extremely hard work, the backs of the hams pumping out like steel girders!
Leg extensions:
10x100 – hold – 10x100 – hold – 10x100
*A nice(?) addition. Full stack lifts for the inner knee quad muscles and the tops of the thighs. Trying to maintain the resistance on the extended legs for a few seconds pauses was a nightmare.
At the end of this session I felt like I was blown up and expanded, my legs were especially wobbly. I now need a good rest but if all is well I may do my cardio session tomorrow – depending of course if my legs are still functioning. All good fun!
Thanks for reading.