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02-08-2019, 05:42 PM
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Re: Post your daily exercise routine

Two days of rest was most welcome and this final part of my 4-day programme really showed the benefits of taking a short break. I couldn’t believe the power reserves I had accumulated today whilst doing the remainder of my chosen exercises.
The late session of my week is always the most productive because I have no time restraints. Almost two hours of heavy work, pushing myself as far as I could go. Great fun, if this kind of beasting is your idea of “fun” that is…

Workout #4: Friday 2 August 2019 1hr.45mins.
(All weights in kgs)

Chest press (up-down):
15x50, 12x60, 10x70, 8x80
12x60, 25x40

E-Z preacher curl, seated:
8x38, 6x43, 4x48
4x53 +2, 4x58 +2, 3x60.25 +1
15x28 +5, 12x28 +5, 20x18
*This was the best performance I have achieved on this favourite piece of apparatus for many years. I just couldn’t believe how much I had in the tank. It’s virtually all bicep work lifting the bar with increasingly heavier weight and to reach over 60kgs and then do a few extra reps on top of that baffled me as to how my arms were coping with it! Furthermore, I then went back down the weight range with three moderately lighter sets, still of post-10 reps. The arms were looking pretty swole by the end of this!

Single DB raise (laying on bench, hands interlocked under inner top of the weight, push up and down) (100 reps total target):
50x50, 30x50, 20x50, 10x50 = 100 reps.
*An on-the-spot additional exercise to my template saw me reintroduce this excellent triceps/delts exercise. Like the E-Z bar exercise above, my strength seemed to be rocketing today. 40 reps of 50kgs straight off baffled me!

Hi-pull bicep cable curl:
12x25, 8x30, 6x35, 4x40
15x20
*With my biceps in such a pumped up state I changed my planned concentration curls exercise to the high ‘double bicep’ cables machine instead to do some serious tension training on the guns, pausing at the top of each rep for a couple of seconds. It’s a piece of apparatus which always gets a few glances from the posers and pulling inwards 40kgs at height is no mean feat! I like to show the bicep boys how it's done properly

Tricep extensions (paused):
15x40 – pause - 15x40 – pause - 10x40 – pause - 10x40
10x50 +5, 8x60 +5
*I’ve done the tricep extensions before this week but it was a straightforward “up-down the stack” method. This time it was more a ‘tension training’ effort.

Arm curl (machine), both arms simultaneously:
20x20
*A second go on this machine this week but using both arms together this time, not alternately. Just the one set as the workout finally caught up with me and my arms just ‘crashed out’ lol!

Ab crunch (up-down):
25x30, 25x35, 25x40
25x35, 25x30, 25x25
*I’ll never match Tachyon’s million reps per session, but these are a nice way to end a good afternoon's workout nonetheless!


LEGS

Seated ham curl (up-down):
25x40, 15x50, 10x60, 6x80, 4x80 +1
12x60, 15x50, 20x40, 25x35, 20x30
*Again, I just kept on adding more and more sets. Nothing could stop me today!

Lying (prone) ham curl:
20x20, 15x25, 10x32.5, 6x40 +1, 3x47.5
*A personal best with the last set there. A week of intensive leg training has paid off handsomely!


A very productive week though it was hard-going. Normally the four days will be spread out more but I’m away this weekend, so I had to cram it all in. It was a good call resting for two days after the three consecutive sessions though.
Next week, the same format but with new targets for the weight and reps.


Have a great weekend all
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02-08-2019, 05:44 PM
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Re: Post your daily exercise routine

Floydy
the only curl I do is getting into bed and curling up. Does that count?

Sorry but you might as well told all that to the moon as it means absolutely nothing to most of us
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02-08-2019, 05:57 PM
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Re: Post your daily exercise routine

Originally Posted by realspeed ->
Floydy
the only curl I do is getting into bed and curling up. Does that count?

Sorry but you might as well told all that to the moon as it means absolutely nothing to most of us
Maybe I should stop posting in here if it's all a bit pointless. Sorry Realspeed but some people do see my posts are beneficial. Tachyon for one.
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02-08-2019, 06:03 PM
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Re: Post your daily exercise routine

Nice stuff there Floydy! Like you, the end of the week session - Saturday afternoon for me - is the one I can spend most time on, and I do enjoy the extra time I can spend in there. With luck and some determination I am hoping to up some of the weights I do tomorrow. The up/down method of lifting weights is something I enjoy now, and I do it on the chest press and the pec deck. The arms are getting better, lol.

One odd thing is that on stomach crunches I tend to stick to 50kg for reps of 30, yet the back extension (sort of the reverse of a crunch) I can do the max stack of 67.5kg for 30 reps at a time. I do 4 or 5 sets of reps each through the session, but didn't think I had particularly good back muscles, but there you go. I must have evolved for a strong back and a small brain, lol.

It's nice that I now know some of the people who go to the gym to train, and the three men and three women I have met are very nice. We socialize a bit in between our gym routines. It gives an added bit of pleasure going there, and we encourage each other whenever we happen to see each other. It does make a difference!
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02-08-2019, 06:06 PM
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Re: Post your daily exercise routine

Originally Posted by realspeed ->
Floydy
the only curl I do is getting into bed and curling up. Does that count?

Sorry but you might as well told all that to the moon as it means absolutely nothing to most of us
It makes sense to me though. The terminology Floydy uses is what people who use gyms for weight training are used to hearing every day. It's nice to compare how we are doing!
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02-08-2019, 09:47 PM
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Re: Post your daily exercise routine

Originally Posted by realspeed ->
Floydy
the only curl I do is getting into bed and curling up. Does that count?

Sorry but you might as well told all that to the moon as it means absolutely nothing to most of us
Same could be said of most of the specialised threads on the forum realspeed, it's one of the reasons I don't go into the gardening or basket weaving threads......
Keep them coming Floydy and Tachyon, I read and enjoy them....
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02-08-2019, 11:05 PM
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Re: Post your daily exercise routine

Originally Posted by OldGreyFox ->
Same could be said of most of the specialised threads on the forum realspeed, it's one of the reasons I don't go into the gardening or basket weaving threads......
Keep them coming Floydy and Tachyon, I read and enjoy them....
Thanks buddy, us fitness freaks must stand together against the fridge raiders of the world
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03-08-2019, 06:12 PM
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Re: Post your daily exercise routine

Great day at the gym, in which everything seemed to go smoothly and "in the zone". I love gym sessions like that. Total weight lifted was 85,635 kilos and 1,294 calories was burnt in the process, with the session rated by the gym data system as 94/100 for effort.

The weights given below (I think I copied them all over from the computer) are just straight totals...
Shoulder press: 60x15kg
Leg Curl: 20x30kg, 20x35kg
Leg extension: 40x30kg
Hip abduction: 180x35kg
Hip adduction: 165x35kg
Chest press: 95x50kg
Stomach crunch: 120x55kg (upped the weight 5kg)
Back extension: 120x67½ kg (max weight on that machine stack)
Pec deck: 20x30kg, 20x35kg, 15x40kg, 15x45kg, 100x50kg
Leg sled: 225x120kg
Pull down: 80x50kg
Cable/pulley: 90x9kg, 60x14kg, 100x18kg (assorted curls & triceps, alternating the arms)

I'll have to keep this up as I am feeling great and - staggeringly - I have the showings of a 6-pack appearing, lol. It amuses me no end to see it, unimpressive though it is, as I can remember being in my 48" waist trousers 3 or 4 years ago.

Good luck with the training guys and gals!
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04-08-2019, 04:47 PM
3129

Re: Post your daily exercise routine

Originally Posted by Tachyon ->
Great day at the gym, in which everything seemed to go smoothly and "in the zone". I love gym sessions like that. Total weight lifted was 85,635 kilos and 1,294 calories was burnt in the process, with the session rated by the gym data system as 94/100 for effort.

The weights given below (I think I copied them all over from the computer) are just straight totals...
Shoulder press: 60x15kg
Leg Curl: 20x30kg, 20x35kg
Leg extension: 40x30kg
Hip abduction: 180x35kg
Hip adduction: 165x35kg
Chest press: 95x50kg
Stomach crunch: 120x55kg (upped the weight 5kg)
Back extension: 120x67½ kg (max weight on that machine stack)
Pec deck: 20x30kg, 20x35kg, 15x40kg, 15x45kg, 100x50kg
Leg sled: 225x120kg
Pull down: 80x50kg
Cable/pulley: 90x9kg, 60x14kg, 100x18kg (assorted curls & triceps, alternating the arms)

I'll have to keep this up as I am feeling great and - staggeringly - I have the showings of a 6-pack appearing, lol. It amuses me no end to see it, unimpressive though it is, as I can remember being in my 48" waist trousers 3 or 4 years ago.

Good luck with the training guys and gals!
This is absolutely fantastic, Tachyon. You're coming on in massive leaps and bounds with all this now!!
Those totals and gains are truly inspiring (Realspeed - take note pal...you can do this too!). Just for interest, on average how many sets do some of these exercises equate to? Do you rest much between the sets also?
I particular commend you on the leg work, an area you found very difficult to begin with. You show that IT CAN BE DONE. Brilliant!

A six-pack can be achieved at any age because the muscle is always there, it's the diet that mainly is the cause of whether or not a six-pack becomes visible. I have a very well-developed midrift but my weakness is the beer at the weekends and the abs tend to get covered up again by Sunday lol!

Again, this is great work buddy! Next one Tuesday I guess?
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04-08-2019, 04:55 PM
3130

Re: Post your daily exercise routine

After a very enjoyable weekend in Grimsby (!) meeting up with an old RAF pal and sampling some very pleasant ales, I was back home this afternoon.

I am now off work all next week taken primarily because I want to spend some more time writing away for new jobs. I'll also be seeing the grandkids a little more and having a few days out and about with Mrs. F.

However, I will also be fitting in some hassle-free time at the gym with no time restrictions, so I am planning to do a DOUBLE session from my new routine tomorrow (Monday). I already have the figures updated from last week and I'll be trying to better each exercise's target. Should be good fun!
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