26-12-2018, 06:17 PM
2252
Re: Post your daily exercise routine
Originally Posted by
Mags
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A very Merry Christmas to all the Keep Fitters on here!
You are allowed a day off today
🌲🌲🌲🎅🏻🌲🌲🌲
Thank you
Mags, very nice of you to pop in here.
You have a good one too, even though I'm a day late with my greetings
Originally Posted by
Surfermom
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Did Santa bring anyone any workout gear? A get out of jail free pass? Sunny weather wrapped up in a box tied with a red ribbon?
See you all a few thousand calories later
.
Ooo hope you enjoyed that cheescake,
Suzie. I'm thinking you didn't go daft and venture out on Christmas Day? That's sensible, I think we're allowed one day off a year to feed our exercise-fuelled bodies. Hope it was good for you too
Originally Posted by
OldGreyFox
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Unfortunately (or not as the case may be) Christmas Day fell on a Tuesday, and it's a run day....
so it was up before anyone missed me and a swift five miler...
Today though, is a rest day, and a quiet one. Just Mrs Fox and me and some old film on the telly.....I am just going for a three mile walk to clear me head though....
Jeez man! What was I just saying?! Out at the crack of dawn on a 'fun run'. All credit to you,
Bob.
A little too much brandy though last night perhaps?
Anyway, hope everyone who posts in here had a great day yesterday. Mine was er, mixed...swiftly on to the training then I think:
Christmas Training Programme Days 6&8*
Wednesday 26/12/18: Legs; Quick-fire alternative session.
1hr. 20mins.
(All weights in kilogrammes)
Unexpectedly I discovered via their website that the gym was actually open today (Boxing Day), which surprised me as it never normally is, so with no fixed plans for anything else I caught up a little with another “2-in-1” session.
My legs were fully ready for a proper workout, feeling very relaxed and supple but I wasn’t up to doing any cardio in my post-Christmas Day feasting (no beer responsible – just too much food), and with the extremely heavy workout I did on Christmas Eve my upper body wasn’t great in parts too (my pecs were especially in tatters!
, so I devised a nice little routine:
Elaborating on an exercise which I normally only perform for my “Single DB raise”, whereby I do four sets of reps (40-30-20-10) making a total of a hundred reps, I decided to employ that notion for the whole of this session, legs and upper body in toto. Hard work it certainly was, but I kept the weights mostly at a manageable lift and carried out quite an intriguing yet exhausting workout.
PART ONE: Day 6; Legs
100 reps; 40-30-20-10 (4 sets)
Leg incline press:
40x150, 30x150, 20x150, 10x150
*A nice and steady weight, legs going up and down like pistons.
Adductor:
40x50, 30x50, 20x50, 10x50
Abductor:
40x35, 30x35, 20x35, 10x35
Sled leg press:
40x140, 30x140, 20x140, 10x140
Seated hamstring curls:
40x30, 30x30, 20x30, 10x30
Leg extensions:
40x35, 30x35, 20x35, 10x35
*That was it for the legs. They ended up looking alarmingly expanded and rippled. 600 reps of varying weights and feeling really well worked. Moving on to the upper body work…
PART TWO: DAY 8; Upper body
100 reps; 40-30-20-10 (4 sets)
Shoulder press:
40x20, 30x20, 20x20, 10x20
Lat pulldown, close underarm grip:
40x30, 30x30, 20x30, 10x30
*I decided on the underarm method as the chest was coming into play too much suing the smaller hammer-type bar.
Seated row, both arms:
40x35, 30x35, 20x35, 10x35
Arm curl (machine), both arms:
40x20, 30x20, 20x20, 10x20
Fly delt dec:
40x50, 30x50, 20x50, 10x50
Tricep extensions:
40x25, 30x25, 20x25, 10x25
I did have pencilled in a couple of chest-based exercises but tried a few reps on some Smith benching and the sides of my pecs were complaining severely, so I left them out along with the chest press. No point in over-training as that slows the recovery (and therefore building) process down quite badly. However I still felt like a good workout had taken place today with a total of 1200 reps which can’t be too bad for anybody’s exercise skills.
My next session should be Friday when I desperately need to get back into some cardio work, but don’t hold me to it. It all depends on how I feel.
Tomorrow it’s an afternoon out with the lads but we’re bringing our other halves with us as it’s Christmas, so anything could happen. At least Mrs. Floydy will be able to count how many pints I consume
Thanks for reading.