23-02-2019, 04:46 PM
2579
Re: Post your daily exercise routine
Saturday 23/2/19: “60-reppers” (30-20-10).
Full body – Part 2. 1hr. 05mins.
(All weights in kgs)
A lovely summer’s day here in Hull driving to my stepdaughter’s this morning. More pictures, a clock and a mirror hung onto the walls plus a curtain pole fixed and some struggling to heave a large wardrobe up the stairs. Three hours later I somehow still had some energy left to travel further onwards to the gym, where I set upon Part 2 of my session of which I began yesterday.
All different exercises, same 30-20-10 routine with a pause after each five reps to continue the remainder of the reps very slowly it ensures you get nicely pumped up by the end of it all.
UPPER BODY
Shoulder press:
30x30, 20x30, 10x30
Triceps cable pulldown, alt.:
30x35, 20x35, 10x35
*I’m not a big fan of cable exercises as I somehow can never get the grips to feel comfortable in my oversized hands. The benefits outweigh that problem though as they are fantastically effective for the triceps.
Triceps pulldown, reverse-grip bar:
30x41, 20x41, 10x41
*An exercise I’ve only just started to reintroduce to my sessions. The bar is similar to an E-Z curl bar but it is attached to the top pulley cable and pulled down by using an underneath grip – so in effect you are utilising mainly the thumbs only to pull the stack. Again, an amazingly effective bit of kit and it burns and pumps out the triceps like nothing else!
Rope pull-up, alt.:
30x7.5, 20x7.5, 10x7.5
*This was extremely difficult. Attaching a rope to the stack machine at the bottom setting and pulling up the weight with one hand, keeping your arm close to the sides, then the other one. It is primarily for exercising the sides of the arms just outside the elbows, plus the outer biceps get some work too. It really isn’t an easy exercise to perform but again, it blows up the arms.
Rope pulldown, alt.:
30x10, 20x10, 10x10
*A reverse of the pull-up, this sees the user grab the end ball of the rope and pull it down lifting a small weight. This is mainly for the forearms so not a great deal of weight is needed. I normally do both arms with the rope pulls but decided to diversify a little today.
Lying bicep curls:
30x15, 20x15, 10x15
*Lying on the floor with the head on a core bag, knees slightly bent and facing the stack weight machine, you pull the weight towards you with a close grip on the bar isolating the biceps fully as you go as far as possible to the shoulders. Holding the weight there for a few seconds is torturous and as the bar is lowered the arms tend to go into spasm slightly, veins showing scarily!
DB concentration curl, alt.:
30x10, 20x10, 10x10
*Using a small 10kg weight – remember you’re doing thirty reps on each arm curl – lift fully to the shoulder and pause for a second then slowly lower almost locking the arm out at the bottom. Despite the weight, this was a killer especially as I had to repeat it all with a set of 20 then a final set of 10. My biceps were out like cannonballs after that little lot!
LEGS
Sled press:
30x180, 20x180, 10x180
*An extreme weight to do this many reps on as I’d normally be doing no more than 120 on the sled for these on the usual high reps, but I managed it well. If my legs could speak they wouldn’t agree though!
Seated ham curls:
30x30, 20x30, 10x30
Extensions:
30x35, 20x35, 10x35
That was it for today, another fine session in the bag and I’m feeling fit and strong but fit to drop as well! Tonight we’re going up to our local pub to see a local glam rock band, which should be fun.
Tomorrow, no big plans although I do have the night off work so I may even contemplate another gym session. We’ll see how I’ve recovered from these two!
Thanks for reading