Re: Post your daily exercise routine
I haven't posted any of my gym sessions for a while, so here's a full list of all six from the past week. All weights in kilogrammes.
A full write-up can be found on my MuscleTalk page.
Sunday 6/11/16
Push #2:
BB press (warm-up): 20x35
Bench: 5x50, 5x50, 5x50, 5x50, 12x60, 8x70
Bench, c/g: 12x40, 12x40, 12x40
Shoulder press: 8x50, 8x50, 8x60, 6x70, 5x80
Chest press: 8x70, 8x80, 6x90, 5x100, 25x40 high reps
Triceps extensions: 12x50, 10x60, 6x70, 25x30 high reps
Ab crunch: 10x60, 10x70, 10x80, 20x50
Time: 55mins.
Monday 7/11/16
Legs #2:
Seated (horizontal) leg press: 25x100, 15x120, 25x100, 15x180, 25x100, 15x200, 25x100, 15x200, 25x100, 15x200
Calf press (using bottom of leg press plate): 25x140, 16x150, 11x160
Good girls: 36x60, 26x60, 20x60
Bad girls: 26x60, 18x60, 19x60
Extensions: 20x40, 15x60, 20x40, 15x80, 20x40, 7x100, 15x40, 6x100, 15x40, 5x100
Time: 35mins.
Wednesday 9/11/16
Pull #2:
Seated machine arm curl, alt.: 12x25, 12x35, 10x40, 8x45, 6x50 PB
Seated row, hammer bar: 10x53, 10x59, 10x65, 10x71, 10x77 PB
Single-arm low row, alt.: 8x80, 8x90, 8x100, 5x105, 5x110
DB curls, alt.:
- Hammer: 6x16, 6x17.5, 6x17.5
- Concentration: 5x20, 5x20
- Preacher, standing (top of bench): 5x22, 5x24
- Preacher, seated (preacher curl bench): 5x26
Rope face pulls: 10x47, 10x53
E-Z curl, seated: 25x23 high reps, 25x18 high reps
Lat pulldown, underarm: 8x70, 8x70, 4x80
Time: 1 hour.
Thursday 10/11/16
Push #1:
Single DB raise, flat bench (hands interlocked around top inner end): 25x32 w/u, 34x50, 25x50, 22x50, 21x50, 22x50
Shoulder press: 8x50, 8x50, 8x60, 6x70, 6x75, 6x80
Smith:
- Incline 60°: 5x50, 5x50, 5x55
- Incline 30°: 5x60, 2x70,
- Push press, c/g 15°: 12x40, 12x40
Triceps pulldown, c/g: 8x77, 6x83, 5x89, 25x47 high reps, 30x30 high reps
Ab crunch: 10x60, 10x70, 10x80, 20x50
Time: 55 mins.
Friday 11/11/16
Pull #1 + Legs #1 (“2-in-1” double):
Lat pulldowns:
- Wide grip: 10x50, 10x50, 10x60
- Hammer bar: 10x60, 10x60, 10x70
- Underarm close grip: 8x70, 8x75, 5x80
Incline leg press: 20x150, 20x200, 15x250, 12x300, 12x300, 12x300, 14x350
BB curl, standing: 10x30, 10x30, 10x35
Hack squat: 6x200, 6x200, 6x220, 4x260
E-Z preacher curl, low vertical pull, seated: 8x38, 8x38, 6x48, 4x53, 25x18 high reps
BB Forearm reverse curl: 12x15, 12x15, 8x20, 8x20
Seated ham curls: 12x50, 12x50, 12x50, 6x75, 6x80, 25x35 high reps
Time: 1hr. 25mins.
Saturday 12/11/16
Extra session (mainly chest):
Pec dec: 12x50, 12x50, 12x50, 12x50
Cables push:
10x36 upward curl, 10x36 centre pull inwards, 10x36 push down
DB press, 15° incline bench: 8x24’s, 8x26’s
Incline bench press: 20xbar, 8x40, 8x50
E-Z bar behind head tricep raises: 10x28, 10x28, 10x28
DB flys, 15° bench: 8x16’s, 8x16’s, 8x16’s
Shoulder press: 12x60, 12x60, 12x60
Time: 45 mins.