01-08-2018, 03:38 PM
1841
Re: Post your daily exercise routine
The final day of my 4-part programmes saw me perform a few additional exercises which are not part of the other three sessions. Now I have all this in place I can fine tune my programme as regards what weight to aim for, updating my notes after each session.
One thing I will ease up on though are the high reps. These are a stretch too far, especially during the week and when implemented into what is fundamentally a strength-based routine and they are somewhat unnecessary. I’ll add the odd set when it suits from now on instead, or if I feel the need to add some extra “weights-cardio”, which these are great for.
Also, my “target reps” will go too. There’s not a lot of point aiming for a reps goal when my main prerogative is strength and keeping toned up. My target for increasing weight is the aim, so a little tailoring will be sorted out with that too.
Finally, I may sometimes try to complete my routine within three sessions instead the proposed four depending on what I have to do during the week. As you know, my main bugbear with working nights is never having enough time and I don’t wish to fall back into that extremely stressful situation again of losing all my free space in the afternoons. So to combat this, my programme will now focus on three sessions instead of four, but will incorporate some “additional extras” so that each exercise can still be done depending on what time I have on that particular day.
I don’t expect anyone reading all that crap to digest it word for word as it’s really just for my information, but it’s best to relay every part of my routine for the diary.
Here’s today’s effort:
Wednesday, 1/8/18: Day 2
(All weights in kgs)
Lat pulldown, wide grip:
Target weight: 60kg
10x40, 10x50, 6x60
Lat pulldown, hammer bar:
Target weight: 70kg
10x40, 10x50, 10x60, 6x70
Smith shoulder press, 60° bench:
Target weight: 50kg
12x30, 8x40, 5x50
Smith flat bench press:
Target weight: 80kg
6x60, 6x70
25x35 High reps.
*Struggled to reach my target of just 80kg today. Must be all the pressing I did yesterday which is a big reason why I need to slim down my sessions and make them just three per week; not enough rest.
Machine both arms curl:
Target weight:35kg
20x20, 15x30, 10x40, 5x50
50x15 High reps.
Horizontal ‘sled’ leg press:
50x140
*A supplementary mid-week top-up between my main session which falls on a Sunday.
Ab crunch:
50x30, 50x30 High reps.
Time: 40 mins.
All well and good. A short session but enough to tide me over until my intensive session on Friday. All amendments will be recorded for next time.
Thanks for reading.