18-03-2018, 03:38 PM
1323
Re: Post your daily exercise routine
Well done,
Surfermom dodging the Easter kids on the beaches there. I'm sure you'll find a quieter place to run (and surf) away from all the chaos and ice cream. I'll have a look at your paintings in a moment
I see what you mean about finding it hard to do the pec dec exercises at your height. These machines are adjustable but it's usually just the seat height , the arm bars tend to stay the same and I guess you have to stretch to use the elbow pads which isn't a good position to do. as you say, there are alternatives.
Annie - You're a far more resilient young lady than I am a man in this cold weather. It took me about two hours pondering whether or not to venture outside this morning. Good on yer!
And
Bratti - Yoga balls. I've tried those giant Spacehoppers out myself but end up rolling around a bit then falling off completely! Too right they are not designed for larger and longer folk like myself, but I did find that I could do push ups on them by positioning my feet on the ball and hands on the floor. That was a long time ago...when I used to do push ups! Can't think why I don't do them anymore to be honest though!
Nice work
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Myself then, and feeling better after my one-day bout of I dunno what really
- it must have been the four bottles of beer I drank at home last night - I hit the gym this morning after my usual broken weekend sleep but ready for a session nonetheless. With all improvements in place on my template (i.e. piece of paper and pen), I set myself a strict time of one hour to do as many exercises as I could. It’s work tonight and Sundays are always a light session if I manage to go at all so I didn’t want to push it too far…
Sunday, 18 Mar 18:
Tricep extensions, 50kg:
(As it was freezing cold at the gym I did a quick warm up set to begin with, 20x40)
20/15/12
*This was an increase of 5kgs from last week. Four weeks ago I was repping just 30kg, so this new routine is working very well so far. I’ll leave this weight and reps the same for next time.
Triceps pulldown (against backrest), 41kg:
30/25/20
*Too many reps on this now which means the weight must go up for next time. I’ll probably make it 47kg and lower the reps slightly until I get used to the extra poundage.
Lat pulldown, underarm close grip, 40kg:
30/20/15
*Again, need more weight on this too. 45kg next week. May decrease the reps.
Fly dec, 65kg:
30/20/20
*This was a big increase in weight from last week where I was pulling 50kg, but I’m still managing the same amount of high reps. Slight change next time with the middle set adding five reps and then I’ll be looking at making the weight 70kg+ the following week.
E-Z preacher curl, 85° vertical pull, close grip, 28kg:
22/16/14
*This was up from 23kg but I’m going to push past the 30kg mark next time and decrease the reps very slightly.
E-Z preacher curl, 45° standard pull, wide grip, 23kg:
22/20/18
*Same with the regular position. Up from 18kg last week but I reckon I can still lift more at the moment as the reps are still going up pretty easily for the weight. 25.5kg next week.
• I’ll be adding a forearms exercise into my routine from next week as they are needing to catch up with my upper arms due to these extra weights.
Incline leg press, 180kg:
50/30
25x200
*It’s oh-so tempting to keep adding weight to leg exercises but although I have very little issues with my knees now I still have that caution in my mind, so I’m going to decrease the weight on this to 150kg next week in favour of adding more reps instead. Gone are the days of pushing 400+!
Ham curls, seated, 40kg:
40/30/20
*Happy with these. No changes.
1 hour.
I'm obviously getting stronger again, although that isn't my goal anymore. The thing is to keep me exercising properly and making myself work hard, I need to go heavier but I didn't think I would be progressing this much so soon. I'm thinking it must be because of the heavy weights I used to lift when I was bodybuilding and my body must think my muscles need that extra weight again. I'll play it by ear and take it steady anyway. The bigger muscles are good to see making a reappearance but it's fitness not bulk I need these days.
If there are any of my exercises you need an image of, please let me know and I’ll find a pic.
I must do one session either Monday or Tuesday each week just to keep the limbs working properly, although sometimes it’s a wrench to find the motivation. Next session probably Tuesday.
Thanks for reading