16-12-2018, 06:14 PM
2221
Re: Post your daily exercise routine
Originally Posted by
Surfermom
->
The day got away from me and so did these posts. You all move way too fast for me!
It also appears that when I turned around for a minute this entire thread turned into some sort of religious confessional of heinous sins
...
Coca Cola, tree decorating, shopping, concerts....
What has become of us???
Thank goodness Floydy at least has a plan, and tomorrow is Sunday....
I believe! I believe!
Fear not Suzie - I'll lead us into temptation today. Session below...
Originally Posted by
Tachyon
->
Oh dear, my 'little' gym is closing for the Christmas and New Year!! I'll have to find somewhere else to go to keep me occupied.
The big gym, Tachyon?
Christmas Training Programme Day 1
Sunday 16/12/18: Arms only, intensive (7’s)
1hr. 20mins.
(All weights in kilogrammes)
After last night’s terrific Aussie Floyd concert and waking up during the night as always (because of still being in night shift mode at weekends), I finally turned back into bed again this morning at 5a.m. and couldn’t believe my eyes when I awoke at 2.10pm this afternoon!
I can’t blame the beer either as I only had two pints and a cup of tea at the gig, it’s probably a catch-up from all the erratic slumber I’ve been experiencing during my coughing fits – which, touch wood, seem to be abating at last.
Anyway, it wasn’t a great start to my Christmas training routine as I had planned to do an extensive workout featuring a great arms and legs programme. In the end I stuck at concentrating in a very intensive manner on just the arms (the legs part will not be forgotten however and will be added to Tuesday’s light session instead) as there wasn’t time to do legs as well me being back at work tonight.
To my training routine of today and it features a workout I used to do years ago when I fully up to scratch with my bodybuilding.
Six exercises of seven sets starting at a light weight and moving up the weights until a climax of a very height maximum lift in Set No.5. Then a couple of lighter sets to take me back down the scale to minimum again.
It’s a great system which I wish I’d remembered more recently as it really does shock the muscles when lifting right through such a varied range of weights. I end up feeling and looking like I’ve had a seriously awesome workout session.
This is how it went.
DB bench press:
10x22, 10x26, 8x32, 5x34, 3x36
8x28, 12x20
Biceps curl (machine version, both arms together):
12x25, 12x30, 12x35, 10x40, 8x50
12x30, 20x20
Barbell forearm reverse curl:
12x10, 10x15, 12x15, 8x20, 4x25
12x15, 18x10
Fly delt dec (arms outstretched at shoulder height; pulling inwards):
20x65, 15x80, 12x95, 10x110, 12x117.5
18x72.5, 27x50
*I was extremely happy with my performance on this apparatus today. I’ve never pulled 117.5kgs with my arms on this before. Some weight for just enabling the deltoid and bicep muscles, and twelve reps at that! Very pleased.
E-Z curl, preacher bench (seated):
15x23, 12x28, 10x38, 8x43, 5x55.5
12x28, 25x18
*Maximum of 55.5kg is very near a personal best for me and in a strength session I could have reached 60+ I reckon. That workout comes later during this Christmas programme where I’ll give it everything I’ve got.
Tricep extensions:
20x30, 15x40, 12x50, 10x60, 8x75
15x40, 25x25
One of the best workouts I’ve had for ages, I really love doing this type of training.
As you can see above, the first line of these sets increases the weight over five sets to culminate in a max lift. The second line goes back down to stack to a very light finish. Normally, i.e. if I’m doing a session for strength-based training I lift much heavier weights but in this context of so many sets, that would be impossible. It’s just as effective for endurance and stamina though. I have another one of these sessions planned later on in my Christmas schedule featuring slightly different exercises and construction.
Tomorrow (Monday) I have to clean the house along with doing about a month’s worth of ironing – Mrs. Floyd at Christmas is a beast to be reckoned with!!
Thanks for reading