31-12-2018, 05:37 PM
2278
Re: Post your daily exercise routine
Nice to see your new boots holding out well for your walk,
Tabby. Great to see you in here
Bob - I'm sure you'll enjoy tonight mate once you get into the swing of things. No need to get blathered to have a good time
Suzie - Great achievement on your final tally for the year, plus a quick 4-miler in the bag too
Everybody have a great night out, whatever you're doing
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My final trip to the gym this year saw me finally catch-up in a round about way with my Christmas training programme. If you’ve been following this since I began my initial session two weeks ago on the 16th December, you will have spotted along the way that my original programme for all of this ended up being changed virtually each time I carried out a routine.
This was due to a number of reasons, mostly in part because things cropped up and I wasn’t able to perform the particular workout that respective day.
But it’s no matter, as you’ll see that between my proposed list below and the actual routines carried out on the re-numbered version that it was all completed, apart from perhaps the one planned extra cardio session. But I certainly made up for everything by putting in the time and the graft to end up with my final effort today.
Here’s the two lists to compare if you wish:
Christmas Training Programme - Planned
Sun 16: Day 1: Arms + Legs only, intensive
Tue 18: Day 2: Light session, to select from list
Wed 19: Day 3: Strength session
Fri 21: Day 4: Cardio only, a.m.
Sun 23: Day 5: Intensive long session (full body)
Mon 24: Day 6: High reps only (light, full body, a.m.
Thu 27: Day 7: Upper body, intensive
Fri 28: Day 8: Legs + cardio
Sun 30: Day 9: Full body intensive
Christmas Training Programme - Actual
Sun 16: Day 1: Arms only, intensive (7’s); 1hr. 20mins.
Tue 18: Day 2: Legs (7’s); upper body, light; 55mins.
Mon 24: Days 3&4 (double session): Strength session / Intensive fixed weight session; 2hr. 15mins.
Wed 26: Days 5&6 (double session): Legs; Quick-fire alternative session; 1hr. 20mins.
Fri 28: Day 7: Cardio; 45mins.
Sat 29: Day 8: Final Upper body – intensive; 2hr. 35mins.
Mon 31: Day 9: Legs – intensive; 55mins.
Onwards then, and to today’s final session which was a very intensive workout for the legs. As I mentioned earlier, I was to add a short cardio exertion afterwards but I was utterly bazooka’d from the hammering of the legs that I ditched that in favour of living until 2019.
Here’s the gory details:
Christmas Training Programme Day 9* (renumbered*)
Monday 31/12/18: FINAL SESSION; Legs - intensive; 55mins.
(All weights in kilogrammes)
Incline press:
20x150, 20x150, 20x150
12x200, 12x200, 12x200
8x250, 8x250, 8x250
6x300
5x350
*Finishing this first exercise with a massive 350kgs for five reps showing my ego that I can still reach the heavy weights when required. Climbing off this with legs like jelly but looking massively developed was both a good and bad thing
Sled leg press:
25x150
10x200, 10x200, 10x200, 10x200, 10x200
50x120
*In true sado-masochistic style I made this even more difficult by not dropping the weight but pausing it at the top of the movement between sets whilst I caught my breath. Wobbles were actively present.
Seated ham curls:
25x40, 15x50, 10x60, 7x70
8x60, 12x50, 18x40, 30x30
Leg extensions:
20x50, 12x75, 10x90
8x100, 7x100, 6x100
15x100 (‘bounce flexes’)
12x60, 30x30
*Like the sled press, I paused the weight on the maximum stack weight lifts of 100kgs and carried on. The term ‘bounce flexes’ used above was for an additional set of the full weight but not doing full repetitions, but lifting the weight so that the thighs were fully flexed ‘bouncing’ the stack for 15 reps.
Adductor:
25x60
Abductor:
25x60
That was an extremely sweat-inducing, leg-testing workout which was even enjoyable in a strangely perverse way.
Time for a good few days rest now before I start my new programmes…more about those tomorrow.
Tonight I have a fancy dress party to attend
, so it should be a New Year’s Eve to remember. I reckon I’ll be back in here sometime tomorrow afternoon!
Thanks for reading. Have a great night tonight everybody and a very happy and niggle-free 2019