08-10-2018, 02:03 PM
Re: Post your daily exercise routine
I return and everyone else disappears….lol.
As I mentioned on Saturday, I’m changing my training programme to concentrate of being (or getting) as fit as possible. Four distinct days (light, heavy, cardio/high reps and legs) of fitness training featuring a variety of exercises. This will begin tomorrow with an hour’s worth of light-moderate work, but wasting no time in the interim I’ve already made a start on my gym work since I came back from my hols. Here are yesterday’s and today’s efforts:
Sunday 7/10/18: Just Arms.
Back with my first training session since before I went on holiday, and it was simply a matter of toning the arms enough ready for getting back into the swing of things tomorrow.
Unfortunately I happened to leave my written template at the gym afterwards, so I don’t have the full workout noting my sets, reps and weights. However, these were the exercises I performed:
Tricep extensions 1 Warm-ups
Machine arm curls, both Warm-ups
Lat pulldown, underarm Flex-hold at bottom
DB concentration flex curl Slow, no rest between sets
BB curl, seated, 60° Hold at shoulder 3 secs
Low row, s/a, alt. No rest between sets
Pinwheel curls, alt. Hold between sets to fail
Rope pull-ups Standard sets
Tricep pulldowns No rest between sets
BB forearm rev. curl Standard sets
Preacher curl, standing, alt. To shoulder, both arms
Cables: Hi-pull bicep curls No rest, full flex final fail
Tricep extensions 2 Increasing weight, to fail
E-Z preacher curl, c/g Hold at top
Tricep pushdowns Rapid, many as poss.
Bicep stack curls Rapid, many as poss.
Time: 1hr. 30mins.
Monday 8/10/18: High reps, legs, cardio.
Today I was more organised with my write-up and with plenty of energy I decided on an initial batch of upper body high reps followed by a simplified legs segment, and then a ‘taster’ for my forthcoming cardio workout which will replace my usual ‘strength’ session (now moved to Thursdays) on Friday evenings.
(Light weights; fast pace):
Smith flat bench press:
E-Z preacher curl:
Horizontal sled press:
50x120, 30x150, 20x200
Seated ham curls:
25x40, 10x50, 10x60, 6x70
25x40, 15x50, 15x60, 10x80, 10x100
*No issues with my knees for a while, so I’ve brought back leg extensions into my routine from now on. These are essential for maintaining decent muscle around the affected area below the kneecap. Pushing the weight to the max on the last heavy set to the full stack of 100kgs went smoothly after all this time, though I was careful not to lock out the knees on the exercise.
Another thing I now do is a few ‘bounce reps’ at the end of each set, which involves lifting the weight with the legs extended and isolating the inner quads so they remain hard.
25x30, 25x35, 25x40, 25x25
*My new routine for ab crunches will follow this format: 100 reps in total at a medium weight.
Cross trainer, rower, bike, treadmill.
Just two minutes on each for a start. This will increase to 10-15 mins this Friday. Eventually I am looking at a full hour on these machines.
Thanks for reading.