19-07-2018, 04:06 PM
1784
Re: Post your daily exercise routine
You can hear a pin drop in here.
A training session wasn’t planned at all today but since I awoke for some reason feeling really bouncy and invigorated and with no school run to contend with, I hit the gym. Hastily arranging a typical schedule I started work on the building process once more (or at least the maintenance stage anyway).
Thursday, 19/6/18:
(All weights in kgs)
DB bench press:
6x24’s, 6x26’s, 6x30’s, 6x32’s, 4x34’s
*Reaching 60kg was a rare feat these days but lifting 68kg on the last set was something I haven’t done in a long, long time. If you don’t go for it, you don’t achieve it. Seems no rest was really needed following yesterday’s reps workout.
Lat pulldown, wide grip:
10x40, 10x50, 8x60
Next I tried some single-arm standing DB presses. I began with a basic 16kg weight with my right arm and managed that adequately but when it came to the left my shoulder immediately disagreed with the exercise in question and told me to back off. Seems an age-old niggle doesn’t always go away.
Seated row:
25x35
Chest press:
12x60, 12x70, 12x80
25x40
Fly dec (arms extended as if using cables, pull inward):
20x72.5, 15x80, 15x87.5, 15x95
50x50, 25x65
*These are great for the delts with the weight pushed (or pulled?) seemingly feeling very light for the actual poundage selected. On the two sets of high reps I used the biceps setting as a warm-up for my next exercise.
E-Z preacher curl, close grip, low vertical pull:
6x40.5, 6x45.5, 6x50.5, 4x55.5
25x23
*Rounding up my usual 28, 38kg etc to the nearest 5kg instead (40.5…) (I include the 8kg bar in this exercise), I was lifting this bar today almost effortlessly. When I reached 55kg it was noticeably more difficult but there was still more left in the tank if I’d have bothered to carry on instead of doing the final fast reps set. My biceps were on fire!
Tricep pushdowns:
50x15
Seated ham curls:
25x40, 15x50, 10x60
Horizontal ‘sled’ leg press:
50x150
*Two leg exercises in case I don’t make it on Sunday for my legs sesh (see below*). Following yesterday’s rather inhuman effort on the sled press I nearly didn’t do this exercise today. However, the way I was bounding about the gym meant that the adage of “Why the hell not?” raised its goading head and I went for it. The 50@150kg was something that burned my quads to a frazzle but by gum, it felt great! I won’t be able to walk tonight – but you watch, I’ll end up doing a job at work that requires about ten miles of travelling on foot. So be it…that’s good cardio in my book.
Ab crunch:
50x30
Time: 1hr. 10mins.
I absolutely loved all that. Still full of energy it was a shame to depart the gym today but it was soon back into the week’s final routine of tea time/bed/work, so I had to sadly leave with toned muscles
but also tears in my eyes
*Tomorrow’s session and indeed anything during the weekend may be difficult as I’m looking after my granddaughter as her mother (and new flame) are having a rare weekend away together. (My grandson and newly acquired 4-y.o. will be at their dad’s and auntie’s respectively). I already have my usual Saturday afternoon planned however - that’s my essential social time, but to spend some quality time with the girl, I may put my gym sessions on hold until Monday, we’ll see what happens.
Thanks for reading.