09-12-2018, 04:55 PM
2194
Re: Post your daily exercise routine
Originally Posted by
OldGreyFox
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For those of us without a smartphone or dreadmill......
Plenty of standing water this morning but clear skies, and running my eight mile road course, it was nice to finish with dry clean shoes....
Although with all the rain of the the last week (of which I was a recipient!) the river Don was fairly high...Nice view of Venus though.....
PS:-Nice jumper Floydy...
Good work on the 8-miler Bob. Pleased the weather was on your side today for a change. It's a lovely here to be honest
(Couldn't resist that Pink Floyd festive jumper)
Sunday 9/12/18: Catch-up, pt.2; 50mins.
(All weights in kilogrammes)
Still feeling croaky with this irritating dry cough of mine and stiff neck niggles, I was still raring to get back into the gym for a second day’s ‘comeback’ session this afternoon. The off-the-cuff spontaneous routine I hastily assembled yesterday
Was actually quite productive and I awoke late this morning feeling quite well ‘worked’ in the biceps and triceps, with the shock of these arm muscles suddenly being stressed and strained again, however light the session was, staying pretty well pumped and harder than before so it appears to have done the trick.
So with the old adage of “If it ain’t brok, don’t fix it”, I adapted a couple of leg workouts to suit this same method, with another three arm-based exercises beforehand just to seal tight yesterday’s build process. So as per my previous session it was three sets of light baby weights with increasing reps followed by two heavier sets (it was only one yesterday) and a final very light set to finish each set.
DB hammer curls, standing:
6x12, 8x12, 10x12
6x14, 8x14
12x10
*Just a note. ‘Hammer curls’ are like standard bicep curls with a dumbbell but instead of having the palms facing upward, they grip the weight as you do with a hammer and curl up to the shoulder in the same way, hence the name. Rather than work the big ‘belly’ of the inner biceps, these hit the exterior side creating the ‘peak’ to the muscle, which in turn separates both heads of the biceps. (Some purist bodybuilding speak there for you, lol).
E-Z preacher curl, seated:
8x28, 10x28, 12x28
6x43, 8x43
20x18
*The second lift of the 43kg weight set was actually quite a big jump in weight which tested my arms a bit, especially as was required to better the previous set’s repetitions. Hard work but oh boy were those guns looking swollen!
Tricep extensions:
12x40, 15x40, 18x40
8x70, 10x70
25x25
*Noticing the rather high reps of those first three sets I could have gone 10kgs heavier to be honest, but it’s only a trial programme anyway. I made up for the lack of weight by adding a full 30kgs to the following two sets, which taxed my triceps much more suitably.
Seated ham curls:
12x40, 16x40, 20x40
8x60, 10x60
20x30
*My remaining two exercises and it was a return to doing some leg work after almost three weeks. No problems with these at all as I kept the weight pretty low so as not to feel too many painful after effects tomorrow.
Sled leg press:
15x150, 20x150, 25x150
10x200, 15x200
20x100
*This new procedure doesn’t really suit leg exercises to be fair; I was ending up with too many reps as the machine doesn’t go heavy enough to satisfy lower reps in my case, hence the bigger reps. The 200 was the maximum it goes and really I should have used the free weight incline press where I could have gone much heavier. Then again, that wasn’t the goal today; I was there to recapture my lost three weeks of training!
Loved all that, nice little session, however light.
I’ll stay with this format for some different exercises during the week (back, shoulders etc) and return to doing some cardio on Friday.
Thanks for reading