Re: Post your daily exercise routine

Yesterday's effort:

My return to the gym after 11 days lol was a tentative baby steps type of thing. I’ve got a feasibly workable three-day programme written out for this weekend (which for me will be three days out of the projected four I have until work rears its ugly head again), and today’s first session was pretty gruelling due to my condition being somewhat out of sorts.

So it was 12 high rep exercises, 1 set of each at a reasonable weight, followed by half an hour of cardio to finish...

Friday 26/8/16 – High reps & cardio:

1. BB press:
30x30

2. Chest press:
20x50

3. Triceps pulldown, c/g:
25x47

4. Single DB raise:
35x40

5. Triceps extensions:
25x40

6. Lat pulldown, hammer:
30x40

7. Seated row, hammer:
25x47

8. BB forearm rev. curl:
15x oly bar

9. E-Z curl:
20x23

10. Leg extensions:
25x40

11. Seated ham curls:
30x35

12. Ab crunch:
50x45

13. Sled:
15m push each way.
*First time ever I’ve done the sled, probably the last. Didn’t gel with me at all.

14. Treadmill:
10 mins @ 4.7km/h, 15% incline
10 mins @ 6.5km/h, fast walk

15. Bike:
10 mins @ Level 4.
Last two minutes flat out on level 3.


Time: 1hr. 5mins.

Re: Post your daily exercise routine

Cracking workout - cardio and strength training.

Re: Post your daily exercise routine

Nail on head pal
I don't do that sort of thing very often, but after a lay off it gets the old adrenaline pumping once more.
Tomorrow will be a full-on heavy session though

Re: Post your daily exercise routine

Anyway, the gym calls me. Time to get massive again.

Re: Post your daily exercise routine

Today’s upper body freak out ended up being shortened quite suddenly. It was to be the second of my bank hol weekend series of sessions, featuring this time a full upper body blast which would probably have exceeded a couple of hours. But I’ll ignore the reasons why things went horribly wrong until later on.

As far as it went then: 3 sets. Some increasing with weight, others not. As many reps as I could manage almost to failure (though I didn’t want to burn myself out too much before all of this was completed). The story so far then…


Sunday 28/8/16 – Upper body:

1. Smith @60° incline:
25x20 w/u
7x50
6x50
5x50

2. Bench:
11x60
6x70
4x80

3. Decline bench:
13x60
10x60
7x60

4. DB flat press, 15° incline:
7x26’s
7x26’s
7x26’s

5. Shoulder press:
8x60
4x70
*Tried this at 80 but felt my neck twinge a little so left it alone. Shoulder work really does not agree with my psyche.

6. Triceps pulldown, w/backrest, close grip:
8x45
7x45
4x50

7. Lat pulldown, underarm:
12x60
8x65
6x70

8. Single arm low row, alt.:
12x90
8x100
5x105
*With these I stopped when my right arm was just about at its limit, and made sure I matched it with the left. Not easy, but I managed it.

9. Single arm DB row, kneeling, bench:
5x42 (right arm)
…….Then: Yeeeowwwwch!!!! Oh Jeeezus and good Gawd almighty! My back went at the right side with one Hell of a muscle pull-out. The pain was unbearable and I simply let go of the weight to the floor and sort of rested where I was in mid-lift for a few moments. The lad next to me asked if I was alright. “Yeah, I’ll be fine mate, thanks (I of course, lied). Back’s just gone”. Hobbled back to the changing room and it took me ages to get changed and shower – where I stood there with boiling hot water just angled at my back best I could. Putting my socks back on and driving home was a feat of endurance in itself.

The exercises I had left were mostly biceps and the ab crunches, so nothing too major but it’s darned annoying isn’t it?

Time: 1hr. 10mins. (until I had to stop).

The third instalment of my 3-day event is Legs, which is planned for tomorrow but I’m gonna have to see how I am in the morning. I’ll probably hobble around and do what I can, even if it’s just something lighter than proposed. We shall see.

- - - - - - - - -

Anyway. I’m not giving in to this minor derailment and I’ll be doing a similar routine for the next three weekends, but also taking note of my reps and endeavouring to increase my performance and therefore, strength. The kneeling rows will never be done again and I will also be discarding the shoulder press for a while too. In their place will be the pec dec and some machine bicep curls.

Cheers for reading I’m gonna have a pork pie followed by a lie down smothered in Deep Heat. These things happen.

Re: Post your daily exercise routine

Ouch! ..... hope your back is better soon, Floydy

Re: Post your daily exercise routine

Blimey. Hope you are better for a good night's rest.

Re: Post your daily exercise routine

Sorry to hear of your mishap Floydy and I hope you are back on your feet tomorrow......However. After reading about your 11 day layoff this morning I almost replied with this:-

No runner would ever behave like this. I have run every other day for almost forty years. Consistency is the most important feature of any athletes armoury, it is more beneficial than any other form of training. Even if you have to do less at each session, as far as running is concerned less is more. Layoffs are almost always followed by injury. I don't mean to sound condescending Floydy, but the human body will perform amazing things but it needs time to adjust to the tasks it is being set. To carry on where you left off after a layoff is destructive and the older you get the more prone to a breakdown you will be, not to mention the recovery time that extends with every year of your life..

Re: Post your daily exercise routine

I ran Ten miles this morning at a comfortable pace along quiet country roads and canal towpaths, a half marathon could be on the cards if running continues as good as this.

Re: Post your daily exercise routine

You can bite off more than you can chew for sure.

Endurance athlete, 45, dies while trying to swim the English Channel
http://www.express.co.uk/news/uk/704...nglish-Channel

Fit as a proverbial fiddle. Got in to difficulties after 16 hours! Long time to be exerting yourself.