03-01-2019, 04:26 PM
2305
Re: Post your daily exercise routine
Struggling with my slightly decreasing head cold, I nevertheless forced myself to get the car out and venture forth in an onwards fashion towards the gym. It ended up not as bad as I anticipated. Despite having the sniffles, I ignored them and focused fully on the first session of my brand new training programme.
As I mentioned in my earlier post, the next two weeks’ workouts will each need fine tuning as I’m unsure about the weights/sets/reps to perform until I do the actual session in question. There are six different workouts altogether over the following two weeks (three per week, with the additional cardio one) therefore every workout will be annotated with my goals to reach for each set until we begin officially in Week #3 with a constructive plan in which my levels will all be set accordingly. i.e. I will have my ideal weights/reps/sets finalised and simply change them each week compatible to my gains and those goals WILL be reached. You’ll get the idea as I post each separate workout.
On my actual template I scribble on at the gym, the table will have the previous session’s figures noted in light grey type so I get better that target and write over it with the new figure.
So it’s basically six different workouts over two weeks (the exercises are swapped around to include them all using the two main routines – the “7’s” and the “40-30-20-10” system), beginning today with the 7’s today.
To recap, Set 1 is the lightest, gradually increasing the weight through each set until a maximum lift on Set#5, then two lighter sets to finish with.
Thursday 3/1/19 Time: 1hr. 20mins.
Week 1/Session 1: “7’s”. 7 sets – light-heavy-light; as many reps as possible.
(All weights in kilogrammes)
DB press (total weight in brackets):
12x44, 10x52, 8x60, 4x68, 4x72
10x56, 15x40
*The figures in brackets are the total lift as one dumbbell is held in each hand but lifted together.
Smith flat bench press:
15x30, 10x40, 10x50, 6x60, 3x70
12x45, 15x30
*That felt about right. I may leave this unchanged next time.
Seated row:
20x35, 15x41, 12x47, 12x53, 10x59
20x41, 25x29
*Far too many reps on this, the weights need to increase next time.
DB bicep flys, 15° incline bench (total weight in brackets):
12x20, 10x24, 8x28, 8x32, 6x36
12x24, 20x16
*As with the first exercise above, two dumbbells are used, so the total weight is shown. These really pull on the inner shoulder muscles (deltoids) and it will be interesting to see how far I can go in future sessions if the reps are lower and the weight heavier.
Arm curl (machine), both arms together:
12x25, 10x30, 8x35, 6x40, 6x45
15x30, 20x20
*Not too bad. May go heavier on the max two lifts next time.
Tricep extensions:
15x30, 12x40, 10x50, 10x60, 8x70
15x45, 25x25
*I’ll add 5kg to each lift next time.
Sled press:
25x120, 20x140, 15x160, 12x180, 10x200
16x150, 25x100
*Obviously normally part of a “legs day”, but I’ll do this one exercise on upper body workouts just to keep the leg muscles ticking over as once a week isn’t enough. Weight on this was spot on and shall remain unchanged.
As you can see, the weights go up to a maximum as the reps go lower, then back down again for the final two sets. I have a few tweaks to make with figures to beat in my next session for this same routine in two weeks time.
Loved all that but I wasn’t at my best today due to the cold. My next upper body session will be on Saturday utilising the 40-30-20-10 method on four major exercises, plus some extra standard lifts to make up the time. A cardio session will take place on Friday, legs Sunday.
Thanks for reading.