26-03-2018, 08:27 PM
1340
Re: Post your daily exercise routine
Surfermom - I don't know how you drive that far, it would kill me without a doubt. Have an absolutely fantastic week away with your parents.
Bob - Great to see you back here again, pleased you enjoyed your time away on the cruise. A good long 5-mile walk is a great way to exercise bud, let's just hope you are able to recommence some kind of jogging but be very careful matey.
Ruthio - You're keeping up the walking too I see. All helps towards making you feel fit and healthy. Keep it going!
Bratti, Annie - you too girls
And
Rhian - Never mind the ogling at semi-naked males on the beach, we need to know about your swimming, as Bob says. I don't want to have to threaten you with a flash of torso too, do I?
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Anyway, enough of that, here's what I've been up to. It was another oft-delayed workout which finally took place tonight for a change. In fact, it seems very strange training this late in the day (although it was only just after 5pm) but it’s just great not to have to look at the clock and enjoy my time off this week, despite the many DIY bits and bobs I need to do around the house.
The only downside to going at this time was the place was absolutely rammed due to people leaving work…you know those normal people doing normal jobs at normal times?!
To the training and it seems ages ago that I put into place this amended programme which is designed to add one or two extra reps to make me work very hard (known as failure reps). These are intended to give that extra bit of a pump to the muscles and use every last drop of energy too. As this was a trial I need to tweak things a touch for next time, but I had a very long session completing most of the exercises in my routine (but no legs, they will be done separately next time) and all went very well indeed, in fact I stayed even longer than I anticipated.
Last week’s amendments and increases were carried out and done with some difficulty but I managed them all the same.
Monday, 26 Mar 18: Full upper body session.
Machine curls, both arms together, 30kg:
25+2 / 15+2 / 12+2
*As you can see from the first exercise, three sets with a noted number of reps plus a couple of extras after a paused hold on the apparatus.
DB press, incline bench, 22kg:
15+1 /12+1 /10+1
*Same weight and reps as last week but with the extra rep on each set. Next time I’ll be doing two extra.
Chest press, 40kg:
20+3 / 15+2 / 12+1
Standing barbell forearm reverse curl, 10kg:
10 / 10 / 10
*An exercise I brought back as my forearms are looking a bit under-trained due to the extra work on my uppers. No plus reps, but next time I’ll use a 15kg bar with a couple of extra reps on each set. Probably do a 12/10/8 set structure.
Triceps pulldown, 47kg:
25+2 / 20+2 / 15+2
*Fine now with this increased weight from 41 last time. I’ll aim for three reps as the extras next week.
Lat pulldown, underarm, 45kg:
25+2 / 20+2 / 15+2
*An increase of 5kg from last time, but although I managed to fulfil the task it was a mighty struggle and I’ll be reverting back to 40kg next time but with three extra reps per set.
Pec dec, 35kg:
25+2 / 20+2 / 15+2
Single DB press, flat bench, 44kg:
25+2 / 20+2 / 15+2
*Added 2kg from last time, felt good. I used to lift the maximum 50kg dumbbell on these which is what I’m eventually aiming to do again soon. It’s a lot to do with triceps strength and they’re getting there fast, so it will soon be possible to lift that weight once more.
E-Z preacher curl, vertical pull, close grip, 30.5kg:
20+2 / 15+2 / 12+2
*Doing that many reps with over thirty kilos is pretty good going, then adding the pause reps too just shows the development in the biceps right now. I’m going to change this exercise slightly next time to add more weight to (33kg) but decrease the reps slightly. Going heavier but slower on the lifts and that will see the biceps increase some more. Can’t help doing this, it’s a habit!
DB concentration curl, alternate arms, 16kg:
6+1 / 6+1 / 6+1
*18 total reps on each arm with a fair weight is just about right for now.
Tricep extensions, 55kg:
20+2 / 15+3 / 15+2
*Each week I’ve been adding 5kg to this exercise as if there is no limit. Today I found my limit, but I think that’s only because my arms were getting pretty tired by now. I’ll leave this one the same next time.
**After a solid hour, this is where I added some more exercises**…
E-Z preacher curl, standard pull, wide grip, 33kg:
15+0 / 12+4 / 10+2
*I was itching to see if the plan would work which I noted above on the alternative E-Z bar exercise, so I upped the bar weight to 33kg on this one and gave it a go, lowering the reps in each set. Some of the paused reps were difficult, but I think I’m finding a decent layout with this one for a proper inclusion next time.
Lat pulldown, hammer bar, 40kg:
20+2 / 15+2 / 12+2
Fly dec, 65kg:
30+2 / 25+2 / 20+2
*Boy this weight was hard, but I did complete it. It’s like the pec dec but with arms stretched out. Puts a hell of a strain on the delts and shoulders. I’ll keep this weight the same but decrease the number of reps next week.
Ab crunch, 40kg:
30 / 30 / 30
*Reinstating the ab crunch after a break of a month or so. With exactly two months until I go on my hols it’s time to get something of a six-pack back again! Maybe a two-pack…
1hr. 40mins.
Depending on work to do at home, I’m aiming for Wednesday morning for my next session and that will be on the legs.
Thanks for reading