10-04-2019, 04:10 PM
2736
Re: Post your daily exercise routine
Originally Posted by
OldGreyFox
->
After Sunday's poor recovery I had a surprising five mile run this morning. I felt really good with everything working well, and managed to continue my day without incident, just the obligatory power nap after lunch.....
Well done Bob, five miles more is five miles added to your fitness goals
- - - - - - - - - -
Wednesday 10/4/19: “Muscle hardness training”
Slow, controlled, flexed 6-set exercises.
Part 2. Legs 1 hour.
(All weights in kgs)
I was meant to be doing this on Sunday a day after the three-hour upper body workout, but that latterly-mentioned session took everything out of me, so it was postponed. With things to do Monday and yesterday, I finally got to grips with the workout today.
I do wish to mention theta the upper body workout was extremely effective by the way. Although it was incredibly difficult to perform at the time, the results appear to have benefited me in a very pleasing way; the muscles are stronger and firmer and unlike a usual workout they have actually stayed like this rather than last about three hours then settled back down again. I shall be continuing with this form of exercising for some considerable time, adding weight each session to my exercises but splitting the time into two sessions rather than one unholy marathon event!
So to the leg training of today on a similar theme, and things went very well. I did however curtail my training at one hour as there’s work tonight and the way things were going I would have found it rather difficult to even walk, never mind tramp around a warehouse for eight hours, so I shelved the sled press until next Sunday – everything else on my list was carried out well with the legs feeling fit, looking very strong and after some stretches, nice and supple afterwards for a change.
So to recap, it’s five sets of increasing weight with the usual paused reps on the heaviest set. The “+” on the heavy set is for as many extra reps as possible after a pause for breath – this actually builds the muscles but is extremely hard and takes a lot of effort to accomplish. The final set is a standard ‘cooldown’ set; upgraded to 15 reps for each leg muscle group on each exercise.
Lying ham curl:
20x20, 15x25, 10x32.5
8x40 +2
15x20
Incline press:
Feet low on plate -
20x150, 15x200, 10x250
4x300 +2
15x100
Feet high on plate, reverse sets –
6x250 +3
10x220, 15x200, 20x150
15x100
*As you see, the weights were in reverse order when I changed my foot position for no other reason that it saved me time taking off the weights and adding them back on each time again! Rather different but at least it gave my legs a bit of a breather looking forward to the lighter weight each time. Both the 15x100 sets were done at the same time.
Seated ham curl:
20x40, 15x50, 10x60
6x70 +1
15x30
Extensions:
20x40, 15x60, 10x80
6x100 +2
Extensions extra ‘bounce’ sets:
20x60, 15x80, 10x90
8x100 +6
*Legs stretched almost fully without locking, with a bounce at full stretch to ‘flex’ the inner knee quads.
Extensions, slow rep finish:
15x50, 15x30
Adductor:
20x50, 15x55, 10x60
8x60 +2
15x40
Abductor:
20x40, 15x45, 10x50
8x60 +2
15x35
Knackered but feeling very powerful. I’ll be splitting this down to enable me to do two legs sessions per week from next time. An upper body session will take place either tomorrow (Thursday) or on Friday evening.
Thanks for reading